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I-diva ye-Bollywood u-Sonam Kapoor ushiye wonke umntu emangalisiwe kwi-Festival de Cannes 2017 yangoku kwaye waba sisithixo sawo onke amanye amabhinqa.
Ke onke amanenekazi afuna ukwazi imfihlelo yokutya kwakhe kunye nolawulo lokuzilolonga, kuya kufuneka ujonge eli nqaku.
Utshintsho olwenziwe emzimbeni wakhe luyaphawuleka. Xa uthelekisa umzimba wakhe ngaphambi kokujoyina iimuvi nasemva kokujoyina iimuvi, kuyakhuthaza wonke umntu wasetyhini kweli hlabathi, kuba ukuphulukana ne-35 kg akukho lula.
Into eyothusa wonke umntu ngequbuliso xa wayengena kwi-Bollywood yayikukuncipha komzimba kwakhe.
Ukugqamisa apha kukuba ulandela ukutya kunye nesicwangciso sokusebenza esigcina imetabolism yakhe ikhatywa kunye nomzimba wakhe ubume obumangalisayo.
Oku akuphuculanga inkangeleko yomzimba wakhe kuphela kodwa kuye kwamnceda ukuba azithembe.
Isicwangciso sokusebenza sikaSonam Kapoor:
U-Sonam waya kwiiseshoni zokuzilolonga ngamandla kunye nabaqeqeshi bokuqina kunye nabaqeqeshi bokuqina. Uzama ukusebenza okwahlukileyo yonke imihla ukuze agcine amanqanaba akhe okhuthazo kwaye atshise iikhalori ezingaphezulu. Kananjalo wenza i-yoga yamandla kunye neyoga yobugcisa ukugcina umzimba wakhe ukwimo entle. Uye wafunda umdaniso ka Kathak ukugcina umzimba wakhe uneetoni.
Ukuzilolonga kukaSonam kubandakanya imizuzu engama-30 ye-cardio yonke imihla, ukuzilolonga kabini ngeveki kunye ne-yoga yamandla kwezinye iintsuku. Uyadada kwaye adlale umngqusho nanini na xa ekhululekile. Uhlala ecamngca rhoqo. Oku kuyamnceda ukuba agcine zombini ingqondo nomzimba wakhe kufanelekile kwaye usempilweni.
USonam wenza ubuncinci iyure yokuzilolonga yonke imihla ukuze azigcine elungile kwaye ebhityile. USonam Kapoor uqala ngokuzifudumeza emva koko enze umxube wokuzilolonga ukuze azigcine ekhuthazekile kwaye ebandakanyekile. Nalu ucwangciso lokuzilolonga:
Ukuzilolonga:
Ukuthambeka kwentloko-1 iseti ye-10 reps
Ukujikeleza kweentamo - 1 iseti ye-10 reps (ngokwewotshi kunye ne-anticlockwise)
Ukujikeleza kwamagxa-1 iseti ye-10 ye-reps (ngokwewotshi kunye nokuchasana newotshi)
Iingalo zengalo-1 iseti ye-10 reps (ngokwewotshi kunye nokuchasana newotshi)
Iicrunches zecala - iiseti ezi-2 ze-10 reps (kwicala lasekhohlo nasekunene)
Umzimba ongaphezulu ojijekileyo-iseti ye-20 yeempinda
Ukubaleka indawo okanye ukubaleka
I-Burpees-1 iseti ye-10 reps
Phambi kweempumlo - iseti enye ye-10 reps
Ukutsiba iijack - iiseti ezi-2 zokuphindaphinda ezingama-30
Cardio - imizuzu engama-60
Uqeqesho lobunzima - imizuzu engama-30
Iipilates - 30-45 imizuzu
Power yoga - imizuzu engama-60
Imidlalo (imizuzu engama-60 yebhasikithi, umbhoxo kunye ne squash)
Ukudanisa (imizuzu engama-60 yeKathak)
Ukuqubha (imizuzu engama-30-45)
Ukucamngca (imizuzu engama-30)
Isicwangciso sokutya sikaSonam Kapoor:
Yenza kunye nezinto ongazenziyo
1. Yitya ikhalori esezantsi Izakha-mzimba Ukutya:
Ngaphandle kokuzilolonga kwakhe kwemihla ngemihla, kukwakho nesicwangciso esingqongqo sokutya esilandelwa nguSonam ukunqanda ukuba nzima. Utya ukutya okunesondlo okunama-khalori asezantsi kuphela.
2. Ukusela Amanzi Amanzi:
Usebenzisa amanzi amaninzi ukugcina umzimba wakhe unamanzi ngokufanelekileyo. Akayisebenzisi iijusi ezipakishwe ngenxa yeswekile engaphezulu kuyo. Utya imifuno emitsha, iziqhamo, iinkozo, amandongomane, intlanzi, ikhowa, amaqanda kunye netofu.
3. Amanzi ecoconut:
USonam Kapoor uyakuthanda ukusela amanzi amaninzi. Amanzi ecoconut sesinye seziselo zakhe azithandayo. Amanzi ecoconut ngumthombo wee-electrolyte zendalo kwaye asebenza njengearhente yokuhambisa amanzi kunye ne-diuretic. Ijusi yeziqhamo entsha inceda ekuphuculeni ukuhamba kwamathumbu.
4. Ijusi yekhukhamba:
Uyakuthanda ubisi lwebhotolo kunye nejusi yekhukhamba. Ezi ziselo zandisa amandla akhe kwaye ziyamnceda ukugcina i-hydrated. Utywala utywala ngokumodareyitha, kodwa kunqabile. Uhlala ethanda ukuba kwindawo engatshayiyo. Ngexesha lokuhamba, ukhetha ukutya ii-apile, imivalo yezempilo kunye neesendwitshi.
5. Ibhalansi yeTyuwa neSwekile:
Usebenzisa isixa setyuwa neswekile kwaye uyakuphepha ukugqitha kwezi. Uyakuphepha nokutya okutyiwa kade. Xa enqwenela iilekese, usebenzisa nje itshizi yetshokholethi emnyama.
6. Kuphephe Ukutya Okungafunekiyo
USonam Kapoor uyakuthintela ukutya ukutya okunje ngeetshiphusi zeetapile, ipitsa, iburger, ukutya okuthosiweyo kunye nokutya okunamafutha, ukutya okuneswekile, iziselo ezinesithambisi, utywala kunye nokutya okuphekiweyo okuphezulu.
Ngaphezulu kwako konke, uqinisekisa ukuba ufumana iiyure ezisibhozo zokulala ngaphandle kokusilela.
Itshathi yokutya yemihla ngemihla kaSonam
Isicwangciso sokutya sikaSonam Kapoor sine-fat-fat and protein. Uqala usuku lwakhe ngeglasi yejusi enamanzi ashushu, ubusi kunye nejusi yelamuni. Oku kunceda ukukhuthaza intshukumo yamathumbu, kukonyusa imetabolism kwaye kunceda ukukhupha ityhefu.
Isidlo sakusasa:
Kwisidlo sakusasa, utya i-oatmeal ene-fiber ephezulu, ethintela ukufunxwa kwamafutha emzimbeni. Isitya esineziqhamo zamaxesha onyaka sinika umzimba wakhe ukongezwa kwesondlo kwaye sinceda ukulungiselela ulusu kunye nempilo yeenwele.
Utya isonka esimdaka ngeqanda elimhlophe kunye neprotey Shake yokutya okulula.
Isidlo sasemini:
Isidlo sasemini, utya inkukhu egcadiweyo, i-dal, intlanzi, isaladi, i-curry yemifuno kunye ne-chapatti. I-Pearl millet okanye i-sorghum chapati ityebile kwi-fiber yokutya kwaye iyanceda ukunqanda iingxaki zamathumbu. I-Daal kunye nentlanzi / inkukhu yimithombo ephezulu yeprotheni enceda ukwakha ubunzima bemisipha.
I-curry yemifuno kunye nesaladi ziqulathe isixa esifanelekileyo seecarbs, ifayibha yokutya, iivithamini kunye neeminerals. Banceda ukubonelela ngamandla, ukukhuthaza ukusebenza kweseli kunye nokuxhasa imetabolism kunye nokwetyisa.
Ukutya okuhlwa ngokuhlwa:
USonam uphinde athathe isonka esimhlophe esimdaka ngeqanda ngokuhlwa.
Isidlo sangokuhlwa:
Isidlo sangokuhlwa sineentlanzi, isuphu yenkukhu kunye nesaladi.
USonam uthi utya into qho kwiiyure ezimbini ngenxa yokuba umsebenzi wakhe onzima umenza alambe. Iziqhamo ezomileyo kunye namandongomane ayanceda ukwanelisa indlala yakhe. Amantongomane atyebile kumafutha asempilweni ayimfuneko ukugcina ukuthembeka kweseli kunye nokunciphisa ukudumba.
Ukulungiselela ukutya kwakhe ukuze kulungele iimfuno zakho
USonam Kapoor ulandela ukutya okunesondlo, okunokusebenzela uninzi lwabasetyhini, kodwa ayingabo bonke. Unako ukwenza oku kutya ngokwendlela yesiqhelo sakho, uhlobo lomzimba, ubude, ubunzima, imbali yezonyango, njl. Ungafuna ukuthetha nawe ngugqirha wezinto malunga noku.
Nangona kunjalo, unokuzithemba ukuba akukho nzima njengoko unokucinga. Xa uSonam Kapoor enokuyenza, ungayenza nayo. Ukunciphisa ubunzima akusekho iphupha. Yenze inyani. Hlala uphilile kwaye uhlale usempilweni!
