Ua wehe ka wā hoʻomaha a hilahila paha ʻoe e hele i ke kahakai? He ʻelua mau nūhou nou, maikaʻi a maikaʻi ʻole paha. Auē, ʻaʻohe o nā hana mana, ʻaʻole hiki iā ʻoe ke lilo i nā kilokilo i loaʻa a huki iā ʻoe iho i nā lā ʻelua. Akā, ʻo ka nūhou ka mea kākau o ka papahana #Beshenayasushka, mahalo i hoʻomaka ai nā tausani o ke ola i kahi kino hou, ʻo Vasily Smolny, i kākau i ka puke "PP no TP. ʻO ka meaʻai kūpono kūpono no ke kaʻina hoʻomaʻamaʻa ", a ua aʻo mākou mai iā ia pehea e haʻalele ai i nā mea āpau e pono ʻole ai.
Inā ʻoe i lohe ʻo ka pilikia nui o ko mākou kino kaʻiʻo a mākou e kolo ai i loko ona, poina ma laila. Hele mai lākou i ka vegetarianism no nā kumu like ʻole, a no nā kumu kūʻai, e like me, ʻaʻole mākou e hoʻopā i ka hoʻomana. Akā hōʻole ʻana i ka ʻiʻo ʻaʻole loa e hāʻawi iā ʻoe i kahi kiʻi haʻuki lahilahi. Inā wale no ka mea aia kekahi mea e like me ka huaʻai B12. Komo ʻo ia i ke kūkulu ʻana i nā iwi, hematopoiesis, metabolism. A loaʻa wale i loko o kaʻiʻo! Kēia manawa. A ʻelua, e hāʻawi nei i ka protein, hoʻomaka ka poʻe e ʻai nui i nā huaʻale, a me kā lākou nui, e like me kāu e ʻike ai, ʻaʻole i hāʻawi i ka loaʻa o ke kino o nā moemoeā.
ʻO ka lua ʻoi loa ka ka hōʻole ʻana i nā huaʻā ma kahi o hoʻokahi protein wale nō. ʻAe, ma ia papaʻai e nalowale ʻoe, akā ʻaʻole momona, ʻo ka hapalua o ke kaupaona ma ka mākala a me ka wai. Ma ke ala, pūʻiwa! ʻO nā Carbohidates nā mea kūkulu i nā mākala! No laila ʻaʻohe mea hoʻokahi me ka ʻole o kekahi.
A ʻo ke kolu, ʻo ka ʻenemi nui kona kaikea a… Pono mākou e haʻalele! ʻO kēia kekahi kuhi hewa. Pono ʻia ka momona no ka hoʻokumu ʻana i kahi membrane o nā hunaola a no ka hoʻōla hou ʻana o nā hunaola pū kekahi. ʻOkoʻa wale nā momona. ʻO kahi laʻana, olakino, e like me ka iʻa ʻulaʻula, a me nā mea ʻino, e like me nā momona trans i ka momona momona momona.
No laila, ʻo kekahi o nā ʻanuʻu mua i ke ala o ka ʻoiaʻiʻo ka meaʻai maikaʻi, kahi e pono ai ʻoe e mālama i ke kaulike o nā protein, nā momona a me nā momona. Akā ʻoi aku ma luna ma hope.
Inā hoʻonohonoho ʻoe i kahi pahuhopu e hoʻokaʻawale me ka momona, nāna e hoʻopōʻino i kou ʻano, e hoʻohana mua i kahi haʻilula maʻalahi a helu i ka nui o nā calori e pono ai i kēlā me kēia lā.
No nā wahine: 655,1 + 9,6 x kino kaupaona (kg) +1,85 x kiʻekiʻe (cm) - 4,68 x makahiki (makahiki) = kcal. ʻO kēia ka nui e pono ai no ke ola maʻalahi.
No nā kāne: 66,47 + 13,75 x kino kaupaona (kg) + 5 x kiʻekiʻe (cm) - 6,74 x makahiki = kcal.
No ka hoʻomaka ʻana o ke kino e hoʻopau i ka momona, pono ʻoe e ʻoki i ka nui o nā calorie e 20-25%.
I ka manawa like, ʻo ka lakio o BJU i ka papaʻai e like me kēia: 30 - protein, 20 - momona, 50 - carbohydrates (no ka hapa nui, ke kamaʻilio nei mākou e pili ana i nā huehue huikau, ʻaʻole ia he mau mea maʻalahi e like me ka pulupulu a me donuts).
Ua helu anei ʻoukou a pau? I kēia manawa e hana i kahi papa kuhikuhi a hoʻokaʻawale i nā calorie āu i loaʻa ai i ʻelima mau pāʻina, e hoʻomaka ana me ka ʻaina kakahiaka nui, ka ʻāina awakea ʻelua mau hola ma hope o ia, ʻaina awakea, ʻaina awakea, ʻaina ahiahi.
Hoʻopiʻi ka poʻe he nui ʻole ka helu ʻana o ka calorie. Ua hoʻāʻo mākou, akā kuha a hoʻomaka i ka ʻai hou no ʻekolu. Aia kahi wehewehe kūpono no kēia. ʻAe, ua hana ʻoe i ka papa kuhikuhi, a hana maikaʻi ʻoe i ke ao a hana pololei i nā mea āpau?
Ua kāʻili anei ʻoe i kahi ʻāpana kokoleka a i ʻole ʻelua mau ʻāpana mai kāu mau hoapili? Eia nā gram i hiki mai. Inā hewa ʻoe me kēlā mau hana, i kēlā me kēia manawa helu i ka nui o nā calorie āu i ʻai ai mai kāu papa kuhikuhi. ʻO nā mea ʻai māmā e hōʻalo loa ʻia, akā inā ʻaʻole hiki iā ʻoe ke pale aku, a laila, ʻoluʻolu, e helu.
Ke hoʻomākaukau nei e kuke, e hoʻomanaʻo e hōʻike nā pūʻolo i ka ʻike calorie o ka huahana i ke ʻano o ke kūʻai aku. ʻO ia, ʻo ka umauma moa maka a ʻo ka mea āu i palai ai i ka waiūpaʻa he ʻelua mau mea ʻokoʻa a me ka nui o nā calorie.
E hōʻole i kahi ana e like me "ma ka maka", hoʻopōʻino pinepine ia i nā mea āpau. ʻO nā puna kī a me nā punetuna pū kekahi ma ka ʻaoʻao. Ke hoʻohana nei iā lākou, hiki iā ʻoe ke hoʻohui maʻalahi i 20 mau keu i kāu papaʻai, a i ka hihia o ka waiūpaka, ma kahi o 100-150 kcal kēia. He aha e hana ai? Hoʻokahi wale nō ala i waho - e kūʻai i ka pālākiʻu kīhini.
ʻO ka ʻai ʻana olakino wale nō ʻaʻole e hoʻopili i kou kino. A ma aneʻi hiki ke hoʻomaʻamaʻa e hoʻopakele.
ʻO ka puhi ʻana i ka momona kahi hana hormonal e hoʻomaka i ka ʻāpana aerobic, ʻo ia hoʻi, ke piʻi ka helu o kou puʻuwai 70-80% o ka nui (he maʻalahi ka helu keu - e unuhi mākou i kā mākou mau makahiki mai 220, a ʻo kēia ka hopena).
Ke hiki i kahi o ka helu helu aerobic, a no kēia mea hiki iā mākou ke nalu wale i ko mākou mau lima, akā inā mākou e hoʻonui i ka puʻuwai i 160 kuʻi i kēlā me kēia minuke a paʻa i kēia pae no 30 mau minuke, e hoʻomaka ana ka umu momona.
ʻO nā mea āpau e luliluli ʻole ai ka naʻau ʻaʻohe ona hopena ma nā waihona ma nā ʻaoʻao. Hoʻomaka ka momona e puhi pololei ma hope 30 mau minuke o ka cardio, ʻaʻole ma mua. ʻO ia ke kumu e hoʻopunipuni ai nā pāʻina āpau e hoʻohiki nei i kahi kino lohi i 5-10-15 mau minuke i ka lā. Koe no hoʻokahi hoʻoikaika kino - ka burpee. He hana, paʻakikī, akā holo. Inā hana wale ʻoe i nā burpees no 10 mau minuke i ka lā, e puhi koke ka momona. ʻOiaʻiʻo, ʻo 10 mau minuke ma kahi o 100 mau repetitions, kahi loiloi loa i ka manaʻo maoli o ka huaʻōlelo. No laila e noʻonoʻo e holo, kaʻa paikikala, nā elliptical trainers, callanetics.
Ma ke ala, ʻo ka hana ʻana i ka cardio ma mua o hoʻokahi hola a ʻaʻohe kumu. No ke aha mai? No ka mea ma hope o hoʻokahi hola, e hoʻomaka ke kino e huki i ka ikehu ʻaʻole mai ka momona, akā mai nā mākala, a e hoʻomāhuahua wale ʻia ke aniani o ke aniani.
I ka hopena a me ka wikiwiki e hoʻoheheʻe i ka momona, pono ʻoe e hoʻokō i ke kauoha 5-10 mau hana cardio pule.
ʻAʻole e hāʻawi nā hana Cadio iā ʻoe i ka nui o nā mākala, ka mea e nani a maikaʻi ke olakino o kou kino. ʻO kēia ke kumu e pono ai i ka hoʻomaʻamaʻa ikaika pū kekahi. No ka hoʻomaka - ʻelua a ʻekolu paha o ka pule, a laila ʻehā a ʻelima paha, a ʻaʻole ʻoi aku kēlā me kēia ma mua o hoʻokahi hola.
Hiki iā ʻoe ke hana ʻelua i loko o ka hale hoʻoikaika kino a me kou kaupaona ponoʻī, ʻo ia hoʻi, ka kapa crossfit, kahi e makemake ai ʻoe i kahi moena wale nō.
Inā ʻaʻole ʻoe i hoʻokau i nā dumbbells ma mua, a laila i ka mua pono ʻoe i hoʻokahi hoʻoikaika kino no kēlā me kēia hui mākala. No ka poʻe i hele i ka hale, akā poina - ʻelua i ka manawa. Hoʻomaʻamaʻa pinepine akā palaualelo? E lawe i ʻekolu me ʻekolu a ʻehā paha set kēlā me kēia.
No ka kaomi, ʻo ka maʻalahi a me ka pono o ka hoʻoikaika ʻana ke wili, ka neʻe o ke kino o kēia mākala.
ʻO ke kūluli ʻana me nā kaupaona ʻaʻole ia he physiological, hoʻomaka mākou e hoʻouka i nā mākala oblique, kaumaha nui i ka hope a hiki ke haehae iā ia.
Maikaʻi ka hāpai ʻana o ka wāwae, akā me ka hāpai ʻole ʻana i ka kua i lalo mai ka pā, inā ʻaʻole ʻoe e ʻeha. Hana maikaʻi ʻia kēia hana ʻoiai e kau ana mai ka pae ākea, ʻaʻole maʻalahi.
Akā, ʻo ka pā, i makemake nui ʻia i kēia lā, he hopena kūwaho loa ia i ka nūpepa. He hana kūpaʻa kēia a ʻoi aku ka nui o ka hana hoʻomanawanui ma mua o ka momona momona a i ʻole ka loaʻa ʻana o nā mākala. Hiki iā ʻoe ke kū i ka pā no nā hola 4, akā e puhi ʻoe i nā calories me he mea lā e holo ana ʻoe no 20 mau minuke wale nō. Ua hala ʻo Yoga, kūpaʻa hou. A ʻo ka pahupaʻi e mahalo nui ʻia nei, ʻaʻole ia he hana hoʻoikaika kino, a ʻaʻole ia e hāʻawi iā ʻoe i kahi kaomi ikaika ikaika.