ʻO Ksenia Selezneva, mea hānai, Ph.D.
Ma ke ʻano he kauka, kūʻē wau i nā meaʻai āpau. Hoʻokahi wale nō papaʻai naʻu - meaʻai kūpono. ʻO nā papaʻai ʻē aʻe, ʻo ia hoʻi ka papaʻai calorie haʻahaʻa, kahi kaumaha hou aʻe no ke kino, kahi manawa paʻakikī i ka wā hoʻoilo-hoʻoilo. E hoʻomanaʻo: ʻaʻole hiki ke kiʻi i ke ʻano i ka 1 mahina a mālama i ka hopena no nā makahiki he nui. Pono e ʻai ke kanaka i ka makahiki āpau a loaʻa i nā wikamina a me nā minelala e pono ai.
Pono e loli ka ʻai a ke kanaka. ʻAʻole hiki iā ʻoe ke ʻoki loa i nā momona, nā protein a i ʻole nā carbohydrates - e alakaʻi kēia i nā pilikia olakino. No laila, i ke kau anuanu, pono e hoʻopili i ka papaʻai cereals, ʻaila meaʻai, huaʻai, mea kanu, protein holoholona (ʻiʻo, iʻa, huahana waiu)… A mai poina i ka wai! I ka hoʻoilo, hiki ke hoʻololi ʻia ka wai maʻemaʻe me nā infusions o ka ginger a i ʻole ke kai buckthorn. Wili wale lākou a hoʻopiha iā lākou i ka wai wela.
I kaʻu mau hana a pau, ʻaʻole i loaʻa iaʻu kahi papaʻai hoʻokahi e hiki ai iaʻu ke ʻōlelo i koʻu mea maʻi. ʻO kahi papaʻai like ʻole i koho ʻia he ala maikaʻi loa e mālama iā ʻoe iho i ke ʻano maikaʻi.
Eia naʻe, ʻaʻole hiki iā ʻoe ke mālama mau iā ʻoe iho i loko o ka hoʻolālā: i kekahi manawa hiki iā ʻoe ke hāʻawi i kahi tidbit. ʻO ka mea nui ma kēia mea ʻaʻole e lohi. Inā ua ʻae ʻoe iā ʻoe iho, a laila e hoʻonohonoho i ka lā aʻe e wehe ai (e like me ka apple a i ʻole kefir). E kōkua kēia iā ʻoe e uku no ka ʻai nui ʻana a hoʻi i kāu hana maʻamau. Ke makemake ʻoe i kahi mea pōʻino a piha paha, a noi mai kou mau maka i mea hou aʻe, hiki ke hoʻohana i kēia hana maʻalahi - inu mālie i 1-2 mau aniani wai, a laila 1 aniani kefir. Inā mau kou pōloli, e ʻai mālie a ʻai i nā ʻaki palaoa piha.
ʻO Eduard Kanevsky, mea hoʻomaʻamaʻa hoʻoikaika kino
ʻO ka paona keu ka momona e waiho ʻole iā mākou ma hope o ka hana pōkole a i ʻole kūleʻa. No ka lilo pono o ke kaupaona, paipai wau i nā kau aerobic he 45 mau minuke, a i ʻole ma nā pono hana puʻuwai a i waho paha, e like me ka jogging a me ka skiing cross-country i ka hoʻoilo.
Makemake nā poʻe he nui e loaʻa nā hopena me ka ʻole o ka hana hou a "alakaʻi" ʻia i kahi kūlaha hoʻolaha, ʻo kahi laʻana, stimulator muscle butterfly a i ʻole ka wīwī wīwī. E puhi i nā mea momona momona subcutaneous, pono ʻoe e hana i kahi nui o ka hana e hana ʻole i kēia mau "simulator"..
Eia kekahi, aia kahi kānāwai gula "", ʻo ia hoʻi he mea makehewa ka hopena o kahi stimulator muscle. Pili ka mea like i ka "leggings" i hoʻolaha ʻia a me nā "kāʻei". Makehewa loa lākou a hiki ke hōʻeha i kou olakino. Ma hope o nā mea āpau, hoʻomaka ʻoe e hou hou i ka hou, a hui pū me ka hou a nalowale ʻoe i nā paʻakai mineral e pono ai no ke kino. Hiki i ka Heatstroke ke hana ʻoe i kēia "lole komo" no ka lōʻihi loa. ʻO kekahi koho ke kaupaona i nā agena, ʻoi aku ka maikaʻi o lākou no ke aʻo ʻana, ʻo ka mea nui e hoʻohana pololei iā lākou.
ʻO Anita Tsoi, mea mele
Ke hānau wau i kahi pēpē, ua hōʻea koʻu kaumaha i 105 kg. I kekahi manawa ua ʻike wau ua hoʻopau wale kaʻu kāne i ka hoihoi iaʻu. He kanaka pololei wau, no laila i kekahi ahiahi ua noi pololei wau iā ia: "" Ua nānā kaʻu kāne iaʻu a pane pololei: "". Ua ʻehaʻeha wau. I kekahi manawa, ke lanakila nei i ka hewa, hoʻomanaʻo hou wau i nā ʻōlelo a kaʻu kāne a nānā wau iaʻu iho i ke aniani. He hōʻike weliweli ia! Ma hope ua ʻike wau i kahi hale maʻemaʻe, kahi pēpē hānai maikaʻi, nā pālule hao a me kahi kāne maʻemaʻe, akā ʻaʻohe oʻu wahi i kēia kiʻi kūpono. Ua momona wau, makaʻu ʻole a i loko o kahi ʻeke ʻeleʻele.
Ua lilo ka ʻoihana i mea hōʻeuʻeu hou aʻe. Ua hoʻonohonoho kahi lumi hoʻopaʻa leo i kahi kūlana noʻu: e lilo paha wau i kaupaona, a ʻaʻole lākou e hana pū me aʻu. ʻO kēia mau mea i hoʻonāukiuki iaʻu e hoʻomaka e hakakā me aʻu iho. Ua hiki iaʻu ke lilo ma mua o 40 kg.
E hoʻomaka i ka lilo ʻana o ke kaupaona i kahi ʻano maikaʻi a maikaʻi hoʻi. Inā kaumaha ʻoe, ʻoi aku ka maikaʻi o ka hoʻopanee ʻana i ka papahana hoʻoliʻiliʻi kaumaha. Pono e noʻonoʻo ʻia ka pōʻaiapuni wahine.
ʻAʻole pono e hoʻāʻo i nā papaʻai āpau a lilo i ka kaumaha i nā ʻano like ʻole i ka manawa hoʻokahi. ʻAʻole ʻoe e pololi., no ka mea ʻo ka hoʻohana ʻana i nā meaʻai calorie haʻahaʻa e hāʻawi i kahi hopena pōkole wale nō, ʻoiai e lohi i ka metabolism a lawe i ka ikehu.
ʻAʻole au e koi aku i ka hoʻohana ʻana i nā haʻuki, pono e hoʻohui mālie i nā ukana, kaukaʻi ʻia i ka papaʻai a me kou hiki i ke kino. Inā ʻoe e hoʻokokoke i ka hōʻemi kino, a laila hiki ke pale ʻia nā breakdown.
A hoʻomanaʻo ʻoe ʻo ka lilo ʻana o ke kaumaha i hoʻokahi manawa a no ke ola kahi kaʻao. He hana koʻikoʻi kēia e koi ai i kahi loli i ka ʻike a me ka hana mau ma luna iho. A i ʻole ʻaʻole pono ʻoe e kau iā ia? ʻO kahi laʻana, loaʻa iaʻu nā mea āpau i kēlā me kēia manawa: i kekahi manawa mālama wau iaʻu iho i ke ʻano, i kekahi manawa ʻae wau e hoʻomaha. ʻO ka mea nui ma aneʻi e loaʻa ke kaulike, hoʻolohe i kou kino a hilinaʻi iā ia.