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Iwe unorova jimi zuva rega rega, ita yakawanda yekugara-kumusoro uye mapush-up, asi zvakadaro iwe unosara kumashure kumashure mukuwana anodiwa matanhatu mapakeji abs. Saka chii chauri kushaya mukati? Pamwe pamwe nekurova kwakaoma kurovedza muviri, kutarisira chikafu icho munhu anodya chakakosha zvakaenzana pakuvaka iwo matanhatu mapaki abs awanga uchirota.
Kudya kwakaringana kunosanganisira fiber, protein, calcium, mavitamini uye zvicherwa zvinofanirwa kuita chikamu chekudya kwemazuva ese kana munhu achinyatsoda kuvaka matanhatu pack abs. Kudya kunobatsira mukusimudzira metabolism kunofanira kuverengerwa.
Uyezve Verenga: Kicheni Ingredients Kurapa Bladder Infection
Pamwe chete neizvi, kunyatso chengeta chikafu chisina kudya kunokurudzirwa zvakanyanya sezvo izvi zvichitadzisa kupisa kwemafuta kubva mudumbu uye zvinodzivirira kuwana matanhatu pack pack.
Zvinonzi abs inogadzirwa mukicheni uye izvi zvinobata zvechokwadi. Kana iwe uchingoenderera mberi nekurovedza muviri semunhu anopenga, usina hanya nezvauri kudya saka pamwe urikukanganisa kumwe kukuru. Kana iwe ukaenderera nenzira iyi saka pamwe ungangopedzisira wadzikira uremu.
Uyezve Verenga: Miriwo Yekudzivirira Kana Iwe Uchifanira Kuderedza Kurema
Zvakanaka kune avo varume vari kunetseka kuwana matanhatu pack abs, heino runyorwa rwezvikafu zvavanofanira kufunga kudya zuva nezuva. Tarisa.
1. Banana:
Chinhu chakanakisa sosi ye potassium, bhanana inobatsira pakurwisa kuchengetwa kwemvura mumuviri uye inobatsira kuburitsa dumbu zvakare. Rimwe kana maviri mabhanana pazuva anowedzera mukugadzira matanhatu pack abs.
2. zai:
Akapfuma mumapuroteni, zai ndechimwe chezvakanakisa chikafu zvinhu zvinobatsira mukuvaka iyo abs. Varume, sanganisirai rimwe chete kana maviri mazai akabikwa muchikafu chenyu chezuva nezuva zvinobatsira.
3. Zviyo Zvese:
Mbeu dzese hupfumi hunowanikwa nefibre, zvicherwa uye mapuroteni ayo anodikanwa nemuviri kupisa mafuta uye kuvaka iyo abs.
4. Salads:
Mbiya yesaradi zuva rega rega ndeimwe yezvinonyanya kukosha kana iwe uri munzira yekuvaka yako abs. Inosanganisira zvese zvakakosha zvemaminerari uye faibha zvinobatsira mukupisa mamwe mafirabha uye nekuvandudza kuvaka iwo matanhatu mapakeji.
5. Oatmeal:
Oatmeal ine carbs, fiber uye mapuroteni. Kuva nehafu chete yemukombe weoatmeal zuva rega rega hakungobatsira chete mukupa simba rinodiwa asi zvinowedzera mukuvaka iyo futi.
6.maapuro:
Sezvo chirevo chichienda kune rimwe apuro pazuva kunochengeta chiremba kure, zvakafanana kuva neapuro rimwe pazuva zvinobatsirawo mukuvaka iyo abs. Maapuro akapfuma mu fiber uye antioxidants, izvo zviviri zvakakosha zvinodiwa kuti uwedzere pakiti nhanhatu.
7. Broccoli:
Broccoli yakafuma muvhitamini C uye zvakare ine imwe yeakakosha makemikari anonzi sulforaphane ayo anobatsira kurwisa mafuta uye kuvaka iyo abs. Ndiro diki diki yemabroccoli zuva rega rega ndizvo zvese zvinoda kuiswa nevarume mukudya kwavo.
8. Yogati:
Yogurt yakafuma mucalcium uye maprobiotic iyo yakajairwa nyowani yogati (kwete iyo inovhenekerwa) inobatsira kuvaka mhasuru. Imwe kapu ye yogati inofanirwa kuverengerwa mukudya kwemazuva ese kana varume vachida kuvaka yavo abs.
9.Sipinachi:
Yakapfuma mu fiber, sipinashi ndeimwe yemakanakisa miriwo miriwo inobatsira kupisa macalorie uye kuvaka mhasuru. Izvo zvakanaka kana ichidyiwa mune yakanyorovera fomu.
10. Nyama Yakaonda:
Kune avo varume vasiri-vezvirimwa, ivo vanogona kuwedzera zvishoma zveonda zvinoreva kuchikafu chavo mazuva ese. Iyo yakafuma mumapuroteni asi panguva imwechete inobatsira mukupisa macalorie zvakare.
