Yi hankali a horo
Kwarewar ƙarfin horo ya ƙaru a kowace shekara, kuma tare da shi yawan mutanen da suka ji rauni a lokacin kullun. Binciken bincike yana da ban mamaki: yawancin raunuka (60%) ya faru yayin aiki tare da ma'auni masu kyauta. Mafi sau da yawa, waɗannan suna cike (46%) da lalacewar nama mai laushi (18%). Kafin ka fara ƙarfin horo, tuntuɓi mai ba da horo don samar da shirin mafi aminci. Ya kamata ku sami cikakken bayani a kan wadanda aka zaɓa. Idan kun kasance ba da farin ciki da sakamakon kuma kuna tsammanin babu ci gaba, fara horon horo.
- A karshen kowane mako bayan abinci mai gina jiki a lokacin horo, ku auna ku auna girman murfin, makamai, kugu da ƙafa. Amma kawai a karshen mako! Sakamakon matsakaici ba zai nuna ci gaba ba kuma zai iya kwantar da hankalinka kuma yana so ya horar.
- Ƙara ƙwayar zuciya a cikin minti 45 a kowace rana. Shin sau 5 a mako. Ƙarshe "kusanci" tare da igiya mai ƙwanƙwasawa. Jira da minti 1.5-2 tare da hutu na minti 2. Bi hanyoyin 3. Zai ɗaukar nauyin da kodin tsarin.
- Yi hare-haren da nau'i: waɗannan darussan zasuyi aiki daidai a kan kwatangwalo. Idan kullin ba ta da kyau, ɗauka dumbbells a hannunka.
- Ƙara sabon gwaje-gwaje zuwa shirin da aka saba. Alal misali, yin rikici a kan manema labaru, a lokaci guda ya kawar da jiki da kafafu daga bene. Za ku yi aiki a sama da ƙananan latsa a lokaci guda.
- Rubuta ba kawai "kuskuren" ba, amma ma dalili. Me ya sa bai yi karshe? - Yana da wuya, na yanke shawarar maye gurbin shi tare da wani motsa jiki, kawai ya zama laziness. Wannan zai taimaka wajen gane ainihin ku da rauni. Idan wani irin motsa jiki ba ya aiki, zaka iya tuntubar kocin a kulob din kuma karbi maye gurbin.
Litinin
Yi saiti na asanas don kwaljin sirri. Yi 3-4 darussan don yankunan ku. Da safe kafin karin kumallo, yin pranayama, wanda zai taimake ka ka sami kyakkyawan kullun, ka kwashe ciki. Yi kwaskwarima bisa ga shirin. Yi wani zane na gwaje-gwaje tare da aiki ko cikakken hadaddun. Ƙara ƙwayoyin katako ta hanyar zuwa saman bene ba tare da mai ɗagawa ko ta tafiya a kan ƙafa ba. Shiga cikin salon don maganin tarin kwayoyin halitta ko yin wanka a gida: tare da anti-cellulite. Yi saiti na asanas don kwaljin sirri. Ku ciyar aƙalla minti 30 a cikin sararin sama, zaɓar kowane nau'in aiki, tafiya ko jogging. A yau, kawai tafiya don akalla minti 45. Idan kun ƙudura don horarwa mai tsanani, ku yi tafiya cikin sauri, kowane minti 10 na wasanni, lungu, turawa daga benches. Ɗaukar haɓakar calorie cikin kwanciyar hankali. Kuma mun bar duk abin da ya rage a cikin abincin. Daga zaki, zaka iya samar da 'ya'yan itace kawai. Kuma a matsayin banda - mai sauƙin kayan zaki a ranar kashewa.
Don karin kumallo: muesli tare da madara. 1/2 kofin dum-hatsi muesli, 100 ml na madara. Cup na baki shayi ba tare da sukari ba. A kan abincin abincin rana : 1 kofin salatin 'ya'yan itace (1/2 apple ko pear, dintsi na kowane berries, 1/2 orange). Don abincin dare: fillets na kwaskwarima tare da kayan lambu stewed. Fillet - 120 g, 2 kofuna waɗanda kayan lambu: 1 tumatir, 150 g na kirtani wake, 100 g na kabewa, 2 tbsp. l. man zaitun, 1 tsp. dried ganye. Kifi yi a cikin ganyayyaki da gasa a ginin na minti 10. Sanya kayan lambu, gishiri, barkono. A daren: ƙananan yogurt zuwa 1.5% - 125 g.
Talata
Breakfast: kofin kofi tare da madara mai madara zuwa 1.5% mai. Abincin rana: Salatin Girkanci - 200 g, gurasa gurasa - 2 yanka na 30 grams, abincin abincin rana: smoothies - 250 ml. 1 kofin berries gauraye a cikin wani blender tare da kankara cubes da kwalban low-mai yogurt. Abincin dare: naman naman alade tare da couscous - 300 g 150 g naman sa a yanka a cikin cubes kuma marinate a cikin wani cakuda man zaitun, curry foda da dried ganye. Saka nama har sai an shirya. 50 g na couscous, zuba ruwan zãfi da kuma barin har sai kumburi. Da dare: kefir 1% - 300 ml.
Laraba
Breakfast: oatmeal porridge a madara madara da 'ya'yan itace - 250 g Kofi na kofi tare da madara mai madara zuwa 1.5% mai. Abincin burodi: 1 pear, 1 shan yogurt mai ƙananan. Abincin dare: letas tare da albarkatun ja - 200 g 1 orange, bawo, raba cikin yanka, cire fim din. Sanya leaf, orange, dintsi na pomegranate tsaba a cikin kwano. Season tare da cakuda man zaitun da ruwan 'ya'yan itace orange da kayan yaji. 1/2 kajin nono. Yau: sha yogurt - 300 ml.
Alhamis
Abincin karin kumallo: gurasa guda 1 tare da cakuda mai ƙanshi da wake-wake, kopin kofi tare da madara mai madara, 1 kopin berries. Bayan abincin rana: 'ya'yan itace - 300 g Abincin dare: turkey sauté tare da kayan lambu - 300 g Pepper, albasa albasa, 1 tumatir da 1 tsukini yanki cikin cubes. A cikin kwano mai zurfi don yin burodi, sa kayan lambu da turkey din, kakar tare da kayan yaji. Ƙara ruwa kuma a saka a cikin tanda na minti 20. Da dare: kefir 1% - 300 ml.
Jumma'a
Breakfast: Muesli tare da madara - 150 grams, 1/2 kofin muesli, madara miliyon 100. Abincin burodi: wani yanki na gurasa na hatsi - nau'in grams, hatsi na hatsi 2% - 50 grams, 1 pear. Abincin: spaghetti primavera - 250 g 1/2 eggplant, 1/2 zucchini da 1/2 barkono barkono. 100 g na spaghetti al dente. Da dare: kefir 1% - 300 ml.
Asabar
Breakfast: banana smoothie - 250 ml. Whisk a cikin gilashi mai cin gashin dajin yogurt mai tsayi da 2 tsp. ruwan 'ya'yan itace orange, banana 1, 4 ratsin abarba na gwangwani, 2 tsp. alkama alkama, 1/2 tsp. lemun tsami. Abincin rana: salatin tare da 'ya'yan tumbu da cuku - 200 g Halibut, dafa a cikin tsare tare da ganye - 150 g, gungu na sabo ne ganye: marjoram, faski, dill. Kwancin maraice: 'ya'yan itace - 300 g Na dare: shan yogurt - 300 ml.
Lahadi
Abincin karin kumallo: Muesli tare da madara mai laushi, 'ya'yan itace - 200 g Abincin rana: fusill tare da tuna - 250 g Cook manna a jihar al dente. Sa a cikin farantin, a saman - gwangwani gwangwani (100 g). Season tare da cokali na man zaitun. Abincin dare: ƙwanƙun kaza tare da kayan lambu - 300 g Daga lambun kaza, dafaccen cututtura (120 g). 1 zucchini da 1 Bulgarian barkono sara bambaro da kuma fitar da man 2-3 minti. Ƙara tumatir tasa, gishiri. Yau: sha yogurt - 300 ml. Koyi sababbin hanyoyi na dafa abinci. Lokacin dafa abinci, har zuwa 90% na kayan abinci an lalace. Cook a cikin tanda, tanda na lantarki ko kuma kula da hanyar gabashin gastronomy: styre-frai (samfurori suna yankakken yankakken kuma an dafa shi cikin ƙanshin turaren dan minti kadan). Koyi don hada samfurori. Yawancin samfurori suna aiki a cikin haɗin gwiwar, ƙarfafa abubuwan da ke amfani da su da kuma inganta haɓakar su. Koyi yalwar hada hada abinci mai baƙin ƙarfe da bitamin C mai yawan gaske: wannan zai sau da yawa sau da yawa na ɗaukar wannan tasiri. Ka yi kokarin kada ka sha shayi ko kofi a lokacin cin abinci mai baƙin ƙarfe: waɗannan shaguna sun ƙunshi polyphenols da suke ɗaure ga baƙin ƙarfe da sauri cire shi daga jiki. Ƙara Basil zuwa jita-jita. Akwai nau'in iri iri daban-daban na wannan ganye. Yana da arziki a bitamin C, beta-carotene, bitamin B6 da magnesium. An fi dacewa da haɗin tare da tumatir tare da kaza da kaza da kuma ganyayyaki