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Bata tepi ipapo ipapo, zviputire pauri pazasi peguvhu rako bhatani, uye tarisa kana chiyero ichiverenga 94 cm (37 in) kana kupfuura. Kana zvikadaro, inguva yakakwira iwe kuti utore matanho.
Mafuta eBelly akawandisa kupfuura kuwanda kweyakaomarara, uremu husingaonekwe mudumbu remuviri wako. Kutakura mafuta uchitenderedza midsection yako, kunyangwe kana uri mutete kune imwe nzvimbo, zvinoto pfuura zvinopfuura.
Mafuta edumbu anovhurawo mikova kune huwandu hwenyaya dzehutano dzinosanganisira asi hadziganhurirwe pakurwara kwemoyo, sitiroko, kana chirwere cheshuga. Kana iyo nzvimbo yakatsemuka yakavhurika, pane zvisungo makumi mana nepfumbamwe zvakasiyana zvakabatana nekufutisa mudumbu izvo zvinosanganisira njodzi dzegomarara.
Zviripachena ikozvino, inguva yekudzikira kune huremu hutano. Verenga pamusoro pemazano anotevera kuti uwane kuonda nezvirongwa zvekudya zvine hutano uye mazano ekurovedza muviri anokuchengeta pane zvaunogona.
Kudya Kwakanaka, Slimmer Belly
Izvo zviviri zvikonzero zvikuru nei chikafu kazhinji chinokundikana zvimwe nekuti ivo vanonyanya kudzvinyirira nezverudzi rwechikafu chaunodya, kana ivo vanokusiya iwe uchinzwa sekunge iwe usati wadya chero chinhu zvachose.
Chero zvazvingaitika, iwe unowanzo kupedzisira watyora kubva muchirongwa wobva warova ako ekare maitiro akaipa kumashure. Uye, ndipo chaipo panokanganisika kuitika. Unoiteyi? Ngatizviputsirei iwe.
Kuti ubvise iro risingadiwe dumbu mafuta, iwe ipapo ipapo unofanirwa kutapudza pashuga uye zvakagadziriswa chikafu uye uunze mukati chikafu chizere uye chepamusoro-fiber chikafu. Iwe zvakare unofanirwa kuisa leash pane yako makabhohaidhiretsi inodya.
Kudya kwemakumi makumi mana muzana emakoriyori kubva ku carbs zvakaratidzirwa kuve zvinoshanda pakucheka mafuta edumbu.
Iwe Chaizvo Chaizvo Unoda Kudya Kuti Urase Belly Fat?
- Tanga nekuwedzera mimwe michero, miriwo, zviyo zvese, uye bhinzi pakudya kwako-izvo zvinokwidziridza yako fiber yekudya zvakasikwa.
- Idya zvakakwana zvemhando yepamusoro mapuroteni ayo anoita ese akakosha amino acids. Mapuroteni akadaro anogona kuwanikwa zvakanyanya muhuku, hove, mazai, tofu, nezvimwe.
Usaregeredza mafuta ane hutano sechikamu chedumbu rako mafuta chikafu. Iwe unozviwana kubva kumafuta emiriwo, nzungu, mhodzi, uye maavocado.
Chirongwa Chakanaka Chekudya
Kwekudya kwekuseni:
Mbeu yose yezviyo kana oatmeal (1 1/4 mukombe), mukaka usina mafuta (2 makapu), maarumondi kana mamwe marimu (4 Tbsp), uye mazambiringa akaomeswa (2 Tbsp). Izvi zvinosvika pamakumi mashanu neshanu macalorie, 29 gramu eprotein, 78 gramu yemakabhohaidhiretsi, uye magiramu gumi nemana emafuta.
Kwekudya Kwemasikati:
Sandwich inogadzirwa nechingwa chezviyo chakazara (zvidimbu zviviri), nyama kana tuna yakakanyiwa (5 oz), yakaderedzwa-mafuta chizi (1 slice), tomato (2 zvimedu), mayonesi (1 Tbsp), karoti (1), uye muto weorenji ( 1 mukombe). Izvi zvinomiririra huwandu hwemazana mazana matanhatu nematanhatu emakirori, 41 gramu eprotein, 71 gramu yemakabhohaidhiretsi, uye magiramu makumi maviri nemashanu emafuta.
Kwekudya kwemanheru:
Nyama yakadai yenguruve, huku, kana hove dzegungwa (5 oz), saradhi (1 mukombe), miriwo yakasvibira (1 mukombe), starch sechingwa, mbatatisi, kana pasita (1 slice kana 1 mukombe), uye michero (3/4 mukombe). Uye iwe wakadya 379-953 macalorie, 23-53 gramu eprotein, 33-109 gramu yemakabohydrate, uye 12-43 gramu emafuta.
Nezve Snacks (unogona kuzvipatsanura kuita zviviri):
Chingwa chezviyo chose (zvidimbu zviviri), nzungu ruomba (2 Tbsp), mukaka usina mafuta (2 makapu), uye apuro (1 svikiro). Izvo zvakaenzana ne 629 macalorie, 31 gramu eprotein, 83 gramu ehydrohydrate, uye 20 gramu mafuta.
Shanda Kunzwisisa
Kudya chete hakuna kukwana kuti ubatsire iwe kudzikisa dumbu mafuta. Cardio inogona kuve chimwe chezvinhu zvakanakisa kuti varume varasikirwa nemafuta edumbu. Kuti uwane mhedzisiro, iwe unofanirwa kuita makumi matatu kusvika makumi matanhatu maminetsi eiyo cardio kurovedza zuva nezuva, mazuva mashanu pavhiki. Kufamba nekukasira kana mutambo wekaviri tenesi zvakare kuverengera kunge zvine mwero-kusimba zviitiko. Iwe unofanirwa zvakare kuzvitora kuburikidza nezvimwe zvisiri zvekurovedza muviri zviitiko zvakare, sekutora masitepisi, kusimuka kubva patafura yako awa yega yega kutambanudza uye kufamba, kufamba paunenge uri parunhare kana kupaka kumucheto kwekupedzisira kwejenya.
Uye sekureva kwezviitiko zvekuvaka-mhasuru zvine chekuita, usazvidzore kune kugara-kumusoro. Shanda pane ako ese makuru mhasuru-maoko, makumbo, musana, mapendekete, uye usipo-kaviri pasvondo kuburikidza nekukwira-kukwira, kudhonza-kumusoro, uye squats.
Izvo zvinonzwisisika kuti vanhu ikozvino vanyatso kuziva nezve avo avo dumbu mafuta anotaridzika uye ivo vakagadzira zvakakwana kuzvishingisa kuti vasatarise, zvisinei. Asi kufutisa kwepamuviri hakuna kunaka. Izvi zvinodaro nekuti zvinosanganiswa nezvimwe zvikonzero zvezvekurapa zviri pamutemo uye hazvisi zvekutarisa kwaunoita mugirazi.
Tevedza iwo ari pamusoro matipi ekuti uchengetedze dumbu rako mafuta aripo uye utiudze kuti zvinoshanda sei kwauri kana kunyangwe iwe uine mamwe mazano kwatiri, muchikamu chemashoko pazasi.
