Disamba, babu abin da ya fi ta'aziyya fiye da abincin dare mai kyau tare da abokai. Yi farin ciki da hankali ba tare da dawo da fam ɗin da aka rasa bayan ciki ba? Yana yiwuwa ! Ka'ida kawai: zama ɗan hankali a yau… don guje wa akwatin abinci gobe. Hakanan shine lokacin yin shawarwari masu kyau kamar (sake) fara ayyukan wasanni.
Ina sarrafa abinci na
Babu sauran munanan halaye. Ku ci abincin rana a kan tafiya, ku ci abinci a gaban allo ko ku ci dafaffen jita-jita, ya ƙare! Cin abinci mai kyau abu ne mai sauƙi kuma mai isa ga kowa. Abin da kawai za ku yi shi ne shirya ranarku a kusa da abinci hudu a rana, a ƙayyadaddun lokuta. Kayan lambu, jinkirin sugars (shinkafa, taliya, hatsi, da dai sauransu) da nama ko kifi tare da kowane abinci, wannan shine nasarar cin abinci guda uku na madaidaicin menu, alamar ƙasa akan tiren kantin ku da kuma kan farantin ku a gida. Don haka, me yasa ba za ku tsara menus ɗinku a gaba ba? Idan kun sami nauyi cikin sauƙi, dole ne ku yi wasa akan lokacin: ya fi girma don karin kumallo amma ya fi sauƙi don abincin dare… Kuma mafita mai tsauri don guje wa jaraba? Dafa ba tare da tattara adadin kuma kar a cika ba. A ƙarshe, sha lita daya da rabi na ruwa a rana, yana da kyau. Amma a cikin hunturu, me zan ci? Wasu ra'ayoyi: kifi mai kitse don omega-3s (kayan kifi, kifi, sardines, tuna, mackerel, da sauransu). Da maraice, muna cin miya a kan miya, kyakkyawan abincin da zai hana abinci, mai sauƙin dafa abinci tare da kayan lambu na yanayi: kabewa (ƙananan adadin kuzari da wadata a fiber), seleri (tsarkakewa da detoxifying), dankali, karas, leeks ... tare da dukan hatsi, musamman ma hatsi. mai arziki a cikin fiber. Kuma idan kuna son murkushe foie gras da cakulan a Kirsimeti, manta da kek, abinci mai sauri da shirye-shiryen abinci a lokacin!
Za a iya yin wani wuce gona da iri. Ya kasance maraice na raclette a wurin Julie yayi yawa? Babu ma'anar yin laifi, ya isa a sake daidaitawa! Yi aiki a abinci mai zuwa (s) abinci mai sauƙi, amma sama da duka kada ku yi azumi, wannan zai ɓata jikin ku kuma yana haɓaka ajiyar mai! Don yin wannan, zaɓi menu daban-daban amma haske, tare da kayan lambu - don kuzari da wucewa - da kuma sunadaran sunadaran (ƙirjin kaji, naman alade, farin kifi mai tururi, kwai mai tauri, 0% cuku gida) - don satiety.
Halaye 8 da za a yi amfani da su: Fi son burodin abinci gabaɗaya don karin kumallo maimakon hatsi mai daɗi, apple mai ɗanɗano maimakon kirim ɗin kayan zaki, cake ɗin shinkafa maimakon irin kek, koda kuwa hakan yana da jaraba! Haka ke ga kayan abinci masu daɗi: ɗauki tumatir ceri da tapenade maimakon crisps da guacamole. Dafa jita-jita ko salads tare da ɗigon man zaitun maimakon kullin man shanu, almond puree maimakon crème fraîche, oatmeal da kayan lambu patties maimakon cuku puff irin kek. Game da dafa abinci, muna ba da shawarar cewa ku gasa ko tururi maimakon dafa da ruwa (asarar bitamin) ko tare da mai.
Na (sake) sanya kaina cikin wasanni!
Manufar, ba shakka, ita ce yin cikakken aiki da ayyukan wasanni daban-daban (wasan motsa jiki, motsa jiki, wurin shakatawa). Amma tushe yana jogging, m ga kowa. Kuma don shiga cikin ajiyar mu, dole ne mu gudu na akalla minti arba'in da biyar… Ee, eh, za ku iya! Dole ne kawai ku tafi a kan ku kuma kada ku bar sauri da sauri don dawwama. Domin yana da kyau a gudu a hankali amma na dogon lokaci!
Matasan uwaye, kun riga kun yi nishi: "Amma ba ni da lokaci..." Shhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh! Mun sami mafita: kunna wasanni a gida! Abs, bike da ƙananan motsa jiki a ƙasa, ba tare da tilastawa don kada ku cutar da kanku ba kuma ku tabbata kun sanya kanku da kyau. Kuna buƙatar taimako? Salon shine don horarwa na kama-da-wane akan na'urar wasan bidiyo ko kwamfuta. Yi aiki idan kun kasance ƙwararren ɗalibi kuma mai ƙwazo.
6 motsa jiki don yin wasanni ba tare da kama da shi ba: Mataki na farko, fi son matakan hawa zuwa lif, koyaushe a ɗauka akan ƙafar ƙafa. A ofishin, yi da kyau: baya madaidaiciya, ƙafafu a kwance a ƙasa, gwiwoyi daga wurin zama, hannaye a kan tebur. Yi aiki abs! Kwangila (sau 5, dakika 5) sannan a saki, kuma a maimaita (saiti 20, sakin daƙiƙa 20 tsakanin kowannensu). Tsokar gindinku (da kuma perineum) ta hanyar kwangilar daƙiƙa 10 sannan sake sakin daƙiƙa 2 (saitin 20 yana sakin daƙiƙa 20 tsakanin kowannensu). Don yaki da cellulite, yi wannan motsa jiki: zaune, shimfiɗa ƙafa ɗaya a gabanka, tare da ƙafar ƙafa. Rike na tsawon daƙiƙa 30 sannan canza ƙafafu (saiti 5). Kuma ga maruƙa masu siffa, tsaya akan ƙafafu sau 20, yayin jiran bas! (saiti 5 tare da hutu na daƙiƙa 20 tsakanin kowannensu).
Ina kula da kaina
Inna mai girma, ba wa kanku ƴan lokuta na yin kwakwa, yana da mahimmanci. An saki jiki da annashuwa, jiki ya zama mafi inganci. Kowane dare kafin a kwanta barci, ɗauki minti biyar don tausa cinyoyi, hips, duwawu, ciki ta hanyar mirgina fata a ƙarƙashin yatsun hannunka tare da man shafawa ko slimming cream. Mai inganci da rage damuwa, kuma na biyu, ya fi jin daɗi. A cikin shawa, fitar da fata a hankali tare da safar gashin doki, kuma ƙare da jet na ruwan sanyi don kunna wurare dabam dabam da tabbatar da fata. Al'adar jin daɗi ya fi murabba'in cakulan. Maraice don cin abinci tare da wanka, exfoliation, abin rufe fuska, mai mai mahimmanci, hydration, kuma kun kasance a saman! Duk da haka, maraice na soyayya, a cikin kwanciyar hankali, wani lokacin yana da daraja duk maganin farfadowa. Ka bar 'ya'yan ga kakanni kuma ka ba wa kanka 'yar alamar 'yanci tare da masoyi.