Diet "ahu Ihicha" - menu maka ndị na-nwewa ezigbo physique

Mgbe mmadụ na-ekwu okwu "nri" ahụ n'isi ozugbo Pop elu onyinyo nke a ọkara agụụ inyom, nke bụ ihe na-blown pụọ site na ifufe. Otú ọ dị, ọ bụghị nanị na ladies chọrọ ịchịkwa ike ka mma ha ọnụ ọgụgụ. Eto eto bụ ndị na-emefu a otutu oge na egwuregwu, nwere ike ịgwa gị banyere diets ọbụna karị. Isi nzube nke egwuregwu ndị ikom - "akọrọ" ahu abụba, na-agbalị ka o kwere mee mgbe echebekwa dabere muscle uka. Popular nri a kọwara n'isiokwu a, "Ihicha ahụ." Menu n'ihi na ndị ikom a na-akpan iji tọgharịa adabako ike abụba.

nri ihe aga-eme

Tupu etinyewe na nkọwa nke ngwaahịa na otosịrị iru, ị kwesịrị ị na-aghọta ihe na nsogbu ga-edozi na ihicha nke ahu. N'ihi na ndị mmadụ, na ihe oriri, karịsịa, a ga-mepụtara na iji nọgide muscle. Ya mere, ndị na-esonụ aga-eme eguzo n'ihu anyị, sị:

• maximally rụọ ọrụ mmebi nke abụba (lipolysis);
• chebe muscle uka;
• zere ụkọ mmiri mmiri;
• ime ka di ntakiri mmerụ ahụ na-ewetara ndị kacha uru.

mgbanwe dị mkpa nke

Iji dozie nsogbu, ihe ịrịba ama na-eri "ahu Ihicha":

• menu maka ndị ikom (ala-carb oriri) ;
• pụrụ iche kwa ụbọchị nri na egwuregwu;
• Ịhazi, ibu ọrụ, onye obibia.

E nwere iwu ụfọdụ, nke arụmọrụ na-adabere na ịga nke ọma nke dum na-eme:

1. Anyị mee ngwangwa metabolism: na-ebu ọnụ na-machibidoro, a ezumike n'etiti nri bụghị karịa 3 awa. Jide n'aka na-eri nri ụtụtụ - akpa nri mgbaze amalite na zuru ike.
2. Belata oriri nke carbohydrates. High protein ọdịnaya na ala ichekwa carbohydrate (karịsịa ngwa ngwa - ha ga-ekwe na niile) na-agụnye nri "Isi Ihicha". Menu maka ndị ikom n'oge nri na-emi esịnede ka na n'ụbọchị ghara iṅu karịa 70 grams nke carbohydrates.
3. Nọgide na-egosipụta na-amụ, na-agbakwụnye na ike nke cardio omume. Ndị kasị dị irè abụba gbawara ụtụtụ tupu eri (40 nkeji site bike), mgbe ọdịnaya nke shuga dị n'ọbara bụ ala, na ike na-e si abụba na-echekwa.

Diet "ahu Ihicha": a ike ike menu

Dị ka ekwuola, na ihe oriri ga-agụnye tumadi protein na ngwaahịa, nke na-agụnye anụ, ọkụkọ, akwa, ala-abụba obi cheese, cheese, Erimeri. Ke akpatre n'ụzọ nke nri mmiri ara ehi na ngwaahịa na-ekwe kpamkpam. Jide n'aka na-eri akwụkwọ nri: cucumber, kabeeji, elu, ma ha ga na-ewepụ ke ikpeazụ 10 ụbọchị. Nditịm ajuru aju mgbọrọgwụ akwụkwọ nri (karọt, poteto). Nwere ike na-aṅụ mmiri (ọkacha mma ịnweta) na green / ginger tii. Nke a bụ nri "ahụ Ihicha". Ndị nwoke complemented menu ka ewepu salts, ie. K. Ọ na-akwalite ọmụmụ njigide. N'ezie, anyị ekwesịghị nke-atọ ụtọ, achịcha dị iche iche na nwere ike ọ bụla ajụjụ. Ọ na-kpam kpam na-echefu banyere sugar. Esịne ke nri kwesịrị nwayọọ nwayọọ, nke nta nke nta, izu, na-ebelata ego nke carbohydrates na ihe oriri. Ọ dị mkpa inyocha ahụ ike ha. Site nke isii izu, carbohydrates na abụba na-kpamkpam. Iputa si na otu nri nwayọọ nwayọọ, jiri nwayọọ nwayọọ na-amụba ọnụ ọgụgụ nke carbohydrate ngwaahịa. Diet na gbakọọ site banyere 6-8 izu.