Food n'ihi na arọ ọnwụ afọ na n'akụkụ. Simple na inweta Ezi ntụziaka

Nwaanyị ọ bụla chọrọ ịbụ mara mma na mgbe mara mma, ma ọ bụghị onye ọ bụla nwere ike na-na udi. Emerụ kilogram na-kwukwara ụbọchị ọ bụla, ọkacha mmasị uwe bursting na seams, na na mirror bụghị otú mma ile anya dị ka tupu. Anyị nwere ịzọpụta ọnọdụ na-anọdụ ala na a siri nri. Men na-adịghị ala azụ ndị inyom na-agha megide ngafe arọ na-agbalị na-ekiri ya na ọnụ ọgụgụ. Isi nsogbu maka ikom na ndị inyom bụ ngafe abụba na n'akụkụ na afọ, nke bụ ike ịma jijiji. Gaa na a nri - a dị ize ndụ nzọụkwụ, na mma ịkpọ a dietician. Otú ọ dị, ọ bụghị onye ọ bụla maara na ọrụ dị mkpa na-alụso ngafe ibu arụ eri slimming afo na n'akụkụ. Dị Mfe na-atọ ụtọ, ọnụ Ezi ntụziaka dị nnọọ ewu ewu, ị nwere ike na-eche na ha na ya onwe ya.

Ọtụtụ ndị na-adịghị enye ọzọ ọ bụghị nanị na-agha megide abụba na afo na flanks, ma, ajụjụ nke mere o ji na-anakọta e na ihe mere na ọ bụ nke siri ike tufuo ya. The eziokwu na abụba nwere ike ọ bụghị nanị na ewu n'okpuru anụ, ma na-na-eto eto na esịtidem akụkụ (visceral abụba). Eziokwu a na-eduga ná mbà nke ọtụtụ ndị, n'ezie tufuo a abụba bụghị dị mfe dị ka ọ na-akpata oké nsogbu ahụ ike, na-eme ọtụtụ ize ndụ nke ọrịa, dị ka ọbara mgbali elu, ọrịa strok, atherosclerosis, ọrịa shuga. Big ọrụ typesetting extra kilos play na mkpụrụ ndụ ihe nketa. Mbuso ibu oké ibu, na egwuregwu mmega wrapping, oké mkpa nri maka slimming afo na flanks.

Eyiri: mmanụ aṅụ na kọfị

Olee otú obibi abụba na m afo na n'akụkụ? Ọtụtụ ndị inyom na ngwá nwere ọtụtụ creams na scrubs ka ọkụ abụba, ma a ngwá ọrụ nnọọ oké ọnụ na bụghị onye ọ bụla dị. Ma eke wrappings (kọfị, mmanụ aṅụ) bụ dị ọnụ ala karịa na n'ihi bụ a ọzọ ọkpụrụkpụ, ọ bụrụ na-ebu usoro dịkarịa ala 1 oge na ụbọchị 3 izu abụọ. Site mmanụ aṅụ na anụ na-aghọ nro na velvety, na ojiji nke gburu kọfị enye ekpepụsị mmetụta na-eme ka akpụkpọ ire ụtọ.

1. A usoro nke na-akwadebe kọfị mix: a obere ego nke ala kọfị tinye 1/2 tbsp ọ bụla ịchọ mma mmanụ na mmiri.

2. A usoro nke na-akwadebe a ngwakọta nke mmanụ aṅụ: gbazee 2 tbsp. l. Honey, i nwere ike tinye olive, oroma, lemon na ndị ọzọ na mkpa mmanụ.

Uwe na ngwakọta nsogbu ebe, kechie n'elu na ịrapara film na kechie onwe gị na-ekpo ọkụ blanket ruo otu awa. Ndị dị otú ahụ a usoro na-akwalite sweating, excretion site ajirija obere akụkụ nke abụba na nsị. Na-eme ka eyiri, kwesịkwara ntị ka gị nri, dị ka nri n'ihi na arọ ọnwụ afọ na n'akụkụ kwesịrị obere elu-kalori, ma bara uru.

Bodyflex ọkụ abụba

Ọtụtụ ndị ikom na ndị inyom na-aku a na-alụ na ngafe ibu, na-ezighị kwere na mkpatụ pịa aka tufuo nke abụba na n'akụkụ na afọ, ma ọ dịghị ike ibu apa ọkụ kilos, na-eme ka na-amụba muscle uka ma na-egweri silhouette. Mmebi nke abụba na-enyere ike ibu, jikọtara na anaerobic respiration, dị ka mgbagwoju Bodyflex omume. Na-arụ a jimnazum ọ bụla na anụ cell nke jupụtara oxygen, nke akwalite-ere ọkụ nke abụba.

E wezụga na klas Bodyflex bụghị naanị tufuo ngafe kilogram na ga-eme ka ahụ ahụ ọzọ gịrịgịrị na kwesịrị ekwesị, ma na-ewusi dịghịzi usoro, mma ahụ ike, ga-enye gị ahu lightness na enyemaka si-adịghị ala ala ike ọgwụgwụ.

A maara nke ọma eziokwu: ọgwụgwọ nke ọrịa dị iche iche dị mkpa ka a ike. Ngafe abụba - bụkwa a ọrịa, ya mere, tinyere egwuregwu mmega ahụ eyiri ekere òkè dị mkpa oriri na-edozi. Gịnị nri slimming afo na n'akụkụ?

Mbụ anyị kwesịrị icheta:

1. Ka tufuo mmezi kilos, mkpa ka ị kwụsị ịṅụ sịga, na-eri nchekwa, e ji esiji ákwà, amachi oriri nke e ghere eghe, na-ese siga, butere oriri, starchy oriri, ụtọ, nnu, na-atọkwa ụtọ.
2. Ọ bụ ekwesighi-eri mgbe 18-19 pm, ma ọ bụ awa anọ tupu alakpu ụra.

Arọ ọnwụ nri maka ndị ikom

The agha megide ngafe ibu maka ndị ikom bụ dị ka mkpa dị ka ọ bụ n'ihi na ụmụ nwaanyị. -Aṅụ biya bụ mgbe ihe na-akpata ngafe abụba na afo na flanks na mmadụ. E nwere a maara nke ọma okwu bụ "biya afo", n'ihi ya ihe mbụ ị chọrọ ka ha kwụsị ihe ọṅụṅụ. Content biya nwanyi homonụ na-eduga onye na-abawanye na afo na thighs, nakwa dị ka ndị deposition nke abụba ke eba. Estrogens igbochi mmepụta nke testosterone, nke bụ detrimental ka nwoke potency. Beer njọ na-emetụta obi na eriri afọ tract.

Food n'ihi na arọ ọnwụ afọ na n'akụkụ n'ihi na ndị ikom ga-iso tumadi nke protein. E nwere ọtụtụ diets ifelata ikom, abụọ nke na-egosi n'okpuru.

Diet "Special"

Nri ụtụtụ: oatmeal na mkpụrụ osisi iberibe; Sanwichi na sie ọkụkọ na a iberi nke ala-abụba cheese; unsweetened kọfị ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ tii.

Lunch: buckwheat ma ọ bụ osikapa porridge; akwukwo nri salad; obere abụba iberi nke esie anụ (ọkụkọ, azụ, beef); ihe ọṅụṅụ mkpụrụ osisi na-enweghị sugar.

Nri abalị: bran muffin; abụba obi cheese - 125 g; tii enweghị sugar.

protein nri

Day 1:

Nri ụtụtụ: 2 PC. àkwá; ala-abụba obi cheese - 300 g; tomato - 2 PC; green tii na kọfị.

Lunch: ero, a mpempe beef, green peas; Mkpụrụ osisi grepu - 1 pc; akwukwo nri salad.

Nri abalị: agwa ofe; akwukwo nri salad; sie nduku; green tii.

Day 2:

Nri ụtụtụ: osikapa porridge; sie beef - 300 g; salad - karọt na garlic; kọfị ma ọ bụ tii enweghị sugar.

Lunch: chicken ofé na akwachapụ; ala-abụba yogot; salad na eggplant na walnuts; 1 cup nke mmiri ara ehi.

Nri abalị: sie nduku; chicken imeju; akwukwo nri salad; unsweetened ihe ọṅụṅụ mkpụrụ osisi.

10 ụbọchị dị mkpa ọzọ na ụbọchị abụọ na menu na-eri ihe akụ.

Otú ọ dị, oké ihe mgbochi na nri mgbe ụfọdụ gụnyere oké nsogbu ahụ ike. Ma na-eri n'ụzọ kwesịrị ekwesị na iji kwadebe bara uru, ọnụ na-atọ ụtọ dịghị onye-akwadoghị.

slimming ọṅụṅụ

-Aba n'Anya Diet bụghị nanị belata ibu, ma na-anya ahu nke toxins, apụta metabolism, welie ọgụ ma melite ike.

Mead na cinnamon

Yet ½ tsp cinnamon 1 cup nke esi mmiri. Na mma ngwakọta, tinye 1 tsp mmanụ aṅụ na refrigerate maka 2 awa. -Aṅụ na ihe efu afo ụtụtụ na tupu alakpu ụra.

oatmeal

200 g nke a ngwakọta nke oat wụsa ½ art. kefir, 1.5 L mmiri na 1 tablespoon gbara ụka ude. Uko bandeeji fere fere n'elu mmiri na-etinye na a na-ekpo ọkụ ebe mope. Mgbe acidification nje na obụpde na obere okpomọkụ, edemede. A obụpde, wepụ. Aṅụ a ọkara awa tupu eri 1/2 cup.

hydromel

A iko mmiri ọkụ weere na 2 tablespoons lemon ihe ọṅụṅụ na 1 tsp mmanụ aṅụ. Na-aṅụ tupu nri ugboro 3 a ụbọchị.

Ezi ntụziaka ofe n'ihi na arọ ọnwụ

Ị gaghị ewere ndụ m enweghị ọkụ ofe, na okpomọkụ - na-enweghị mmasị gị hash. Esie nri ndị na-esonụ ntụziaka n'ihi na arọ ọnwụ afo na flanks na ndị ikom na ndị inyom ga-eme ka a oké ifufe nke-atọ ụtọ, n'ihi na ọ bụ ya mere na-atọ ụtọ!

Hash na mmiri

6 iberibe poteto na 5 PC. àkwá kpochara nke kukumba (3 PC.) bee ilu ọdụ, green eyịm na fennel na na, bee rere ure na unyi Atụmatụ. Dice: 400 g nke esie sausages (ma ọ bụ fillet), poteto, kukumba, egg. Finely iri na yabasị na dil. All mix, tinye nnu na ose nụrụ ụtọ, wụsa 2 lita mmiri ma tinye 2 tbsp gbara ụka ude.

Borsch na beets

Akwụkwọ nri na-asa, kpochara. Grate 1 karọt na 1 beetroot na a Ntụ grater, yabasị ịkpụ n'ime cubes. On kpụ ọkụ n'ọnụ pan tinye a tablespoon nke ihe oriri na mmanụ. Mgbe mmanụ na-ụtọ, ịgbakwunye yabasị, mgbe a nkeji ma ọ bụ abụọ - karọt, mgbe - beets. Ọ bụchaghị ighe, dị nnọọ simmered. Mgbe ahụ tinye 2 tablespoons ma ọ bụ tomato tapawa na obụpde, na-ejuputa n'ụsọ. Bee n'ime cubes ma tinye 10 poteto na esi mmiri. Mgbe esi poteto, iri Kachan kabeeji, bee n'ime 1 ose - cubes ma ọ bụ mkpa Mpekere. Mgbe nduku bụ fọrọ nke nta njikere, tinye kabeeji na ose na esi nri nke 10-15 nkeji, tinye mgbakwasa, herbs nụrụ ụtọ na 1-2 iberibe. lavrovrovogo mpempe akwụkwọ obụpde ọzọ 5 nkeji.

ugu ofe

Clear ugu si bee, asa ma hichaa akwụkwọ nri. 3 iberibe nke chopped tomato, ose 1, a na-anwụ agbama uto, 2 chopped garlic cloves. Bee ugu n'ime cubes. Yabasị na garlic ighe ke a miri emi frying pan, tinye akwụkwọ nri, obụpde maka ụfọdụ 5 nkeji. Tinye ugu ma jupụta na mmiri ọkụ. Esi nri ruo mgbe obi n'elu obere okpomọkụ. Ná ngwụsị nke niile iri na blender, nnu na na ose.

Main efere na akụkụ efere

Mgbe ofe na nri ehihie m chọrọ enwe a òkè nke ọkacha mmasị gị cereal na a mpempe azụ, anụ na mushrooms. Gịnị bụ nke abụọ? N'ezie, tọrọ ụtọ ike nri n'ihi na arọ ọnwụ afọ na n'akụkụ.

Buckwheat na mushrooms

Ga-akpa kwadebe a 70-80 g mịrị amị mushrooms, ha n'ọnụ mmiri 2 lita nke mmiri ọkụ, na-ewepụta ruo awa abụọ. Ụdị 2 iko buckwheat, itucha. Igbapu mmiri si mushrooms na a pan, tinye ya na ọkụ. Tinye buckwheat na mushrooms na a saucepan na-esi nri ruo mgbe mere. Mgbe buckwheat dị njikere, na-ewepụta ihe pan si okpomọkụ na kechie na-ekpo ọkụ ákwà. Mgbe buckwheat na-Takọọ, na pan wụsa mmanụ, diced 2 eyịm, ighe ruo mgbe ọlaedo aja aja. Tinye cereal na bido. I nwere ike ighe na eyịm carrots.

Medallions na yabasị ihendori

Kewaa fillet ụzọ abụọ. Akụkụ nile nke ete na nnu na ose. The pan wụsa 1/2 Art. mmiri ma tinye 40 grams nke butter, obụpde, ala azụ na skald medallions na abụọ. Afanyekwa ọkara a lemon n'ime anụ, tinye ntakịrị zest. Tụgharịa medallions ọzọ na obụpde maka 5 nkeji. Nweta medallions na-etinye ya na foil. Obụpde ihendori ekpe na pan, ruo mgbe thickened, mgbe ahụ, wụsa ihendori medallions.

Rice na ọkụkọ

Itucha 1 cup osikapa. Bee ọkụkọ n'ime obere iberibe. Eyịm, 1 karọt na-asacha, bee. Eyịm bee n'ime cubes, karọt - grate. Crush 5 cloves nke garlic. Ejighị ya kpọrọ ighe ọkụkọ na abụọ, ịgbakwunye yabasị, mix. Mgbe 2-3 nkeji, tinye carrots na-esi nri, na-akpali mgbe ụfọdụ, maka ọzọ 3 nkeji. Tinye 2 iko mmiri, garlic, simmer, kpuchie 5 nkeji, belata okpomọkụ ala na simmer maka 15-20 nkeji ruo mgbe obi. The okokụre efere tinye nnu nụrụ ụtọ, tinye nke ngwa nri.

desserts

Ọtụtụ ndị kweere na, ọdụ na a nri, ga na-ata ahụhụ, na-ajụ si ha mmasị pụrụ iche, ma nri n'ihi na arọ ọnwụ afọ na n'akụkụ nwere ike ịbụ ihe kasị hụrụ n'anya na dịtụrụ ike gwụrụ ndụ kwa ụbọchị ekele a nnọọ ụtọ na ahụ ike desserts.

banana ice ude

Bee 2 unere, bee n'ime iberibe na-eziga na friza 2-3 awa. Mgbe gburu banana iberibe na a blender na a tuo nke cinnamon na 1/2 Art. ala-abụba yogot. Tinye sweetener nụrụ ụtọ.

piom pudding

Glass mmiri ara ehi obụpde, jiri nlezianya wunye 150 g osikapa, top abụọ iko nke mmiri ara ehi, tinye 1 tablespoon sugar, a tuo nke nnu nnu na esi nri maka ọkara otu awa. Cool mmiri ara ehi ngwakọta, tinye ihe ọṅụṅụ nke ọkara otu oroma na egg na mix. Clear 6-8 plums, tufuo ọkpụkpụ, bee n'ime Mpekere. Mpekere etinye n'ime Ebu maka mmiri. Yet mmiri ara ehi ngwakọta piom, piom dina ka na wụsa ọzọ. Bụla na-etinye na preheated oven 15 nkeji.

butere efere

The banana pudding - na ọ bụ tọrọ ụtọ ike nri n'ihi na arọ ọnwụ afọ na n'akụkụ.

Efrata: 6 iberibe. unere; 2 tablespoons dum ntụ ọka wit ma ọ bụ milled oat flakes; Nkeji edemede 1.5. obi cheese; 1 egg.

Nkwadebe: Mike 6 unere 1.5 iko nke obi cheese, tinye egg na mix, nwayọọ nwayọọ tinye 2 tablespoons nri ma ọ bụ ala oatmeal. Efu ụdị n'ihi mmiri mmanụ, na-etinye ngwakọta n'ime ndị ebu, na-etinye na oven. Ime ruo mgbe ejighị ya kpọrọ browned jikọrọ ọnụ.

eghe efere

I nwere ike na-anụkarị ka na si anụ kwesịrị ẹse n'oge nri. Ọ bụ oge na-agbaji echiche. Na-atọ ụtọ nri n'ihi na arọ ọnwụ afo na n'akụkụ ebe ahụ, na e ghere eghe banana pancakes n'anya ma ndị okenye ma ụmụaka.

banana fritters

Nkwadebe. Iti 2 àkwá na chopped banana. Pan okpomọkụ, wụsara pancakes dayameta nke 6-10 cm, ighe ruo mgbe ọlaedo aja aja.

salads

Ọ dịghị ihe ga-brighten ọ bụla oge, ka salads na table. Ndị a Ezi ntụziaka nwere ike na-amasị na iju ndị ọbịa site n'ikwu na nri slimming afọ na n'akụkụ nwere ike ịbụ ya mere tọrọ ụtọ.

Salad na nshịkọ ruo na tomato

Esi nri 200 g osikapa. Grate bee nke lime na lemon na a mma grater. Tomato bee n'ime cubes 2 na 200 g nke surimi. Tinye a ite ọka. Na a iche iche nnukwu efere, ka mgbakwasa: na olive mmanụ, tinye grated 2 cloves nke garlic, ihe ọṅụṅụ nke na ọkara otu lime na a lemon, nnu na ose nụrụ ụtọ, tinye nke fennel osisi na coriander. Mix nile bụ isi Efrata, wụsa ihendori, agbaji n'elu salad na mix ọzọ.

Salad na tomato na croutons

2 tomato bee n'ime cubes, tinye a pụrụ nke agwa, 1 kloovu grated garlic, nnu na, oge na Mayonezi, Wụsa na breadcrumbs.

okpomọkụ salad

Efrata: 4 kukumba; 2 tomato; 1 green doo (yabasị, dil); 1 kloovu nke garlic; nnu, ose, paprika uto; 1 tablespoon oriri na mmanụ.

Nkwadebe: Bee kukumba 2 na 4 tomato cubes ma ọ bụ Mpekere. Chopped herbs, garlic kloovu na mix na akwụkwọ nri. Season na mmanụ na-esi ísì ụtọ.

snacks

Nduku ibe laa azụ n'ime ndabere, na a na-akwadebe na-ekiri ọkacha mmasị gị show, i nwere ike esi nri banana ibe - a ike nri n'ihi na arọ ọnwụ afo na flanks na ndị ikom na ndị inyom ga-eme ka naanị nti mmetụta uche.

plantain ibe

Nkwadebe. Clear 2 banana bee na bee n'ime mkpa Mpekere. Na njikere mere akwụkwọ mmiri dina unere, wụsa oriri na mmanụ na-efesa chili. Ime 15 nkeji.

Rie ọma!