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I-Bollywood diva Sonam Kapoor ishiye wonke umuntu emangele kwi-Festival de Cannes 2017 yakamuva futhi isiphenduke isithixo sabo bonke abanye besifazane.
Ngakho-ke bonke abesifazane abafuna ukwazi imfihlo yokudla kwakhe nokulawula umzimba, udinga ukubheka le ndatshana.
Uguquko olwenziwe ngumzimba wakhe luyaphawuleka. Uma uqhathanisa umzimba wakhe ngaphambi kokujoyina ama-movie nangemva kokujoyina ama-movie, kuyakhuthaza impela kubo bonke abesifazane abakulomhlaba, ngoba ukwehliswa ngama-35 kg akulula kangako.
Okumangaze wonke umuntu ngokushesha lapho engena kwi-Bollywood kwaba ukwehla kwesisindo sakhe okukhulu.
Okugqamile lapha ukuthi ulandela uhlelo lokudla nokuzivocavoca olugcina umzimba wakhe ukhahlela nomzimba wakhe usesimeni esimangalisayo.
Lokhu akugcini ngokukhulisa isimo sakhe somzimba kepha kumsizile ukuthi azethembe kakhulu.
Uhlelo lukaSonam Kapoor Lokuzivocavoca:
USonam wadlula ngezikhathi ezinamandla zokuzivocavoca nabaqeqeshi besisindo nabaqeqeshi bokuqina. Uzama ukusebenzisa okwehlukile nsuku zonke ukuze agcine amazinga akhe okukhuthaza futhi ashise ama-calories amaningi. Ubuye enze i-yoga yamandla ne-yoga yobuciko ukugcina umzimba wakhe usesimweni esihle. Ubuye wafunda umdanso waseKathak ukugcina umzimba wakhe unethoni.
Inqubo kaSonam yokuzivocavoca ifaka imizuzu engama-30 ye-cardio nsuku zonke, izivivinyo zokudansa kabili ngesonto namandla e-yoga kwezinye izinsuku. Uyabhukuda futhi adlale isikwashi noma nini lapho ekhululekile. Ubuye azindle njalo. Lokhu kumsiza ukugcina ingqondo nomzimba wakhe womzimba uphilile futhi uphilile.
USonam wenza okungenani ihora lokuzivocavoca nsuku zonke ukuzigcina efanelekile futhi emncane. USonam Kapoor uqala ngokuzifudumeza bese enza ukuxuba kwemikhuba yokuzivocavoca ukuze azigqugquzele futhi asebenze. Nalu uhlelo lwakhe lokuzivocavoca:
Zivocavoce:
Ukuthambekela kwekhanda - 1 isethi yama-reps ayi-10
Ukujikeleza kwentamo - 1 isethi yama-reps ayi-10 (ngokwewashi nangokwewashi)
Ukujikeleza kwehlombe - iqoqo eli-1 le-reps eli-10 (ngokwewashi nange-anticlockwise)
Imibuthano yengalo - 1 isethi yama-reps ayi-10 (ngokwewashi nangokwewashi)
Ama-crunches ohlangothini - amaqoqo amabili we-10 reps (izinhlangothi ezingakwesokunxele nangakwesokudla)
Ukusonta komzimba okuphezulu - iqoqo elilodwa lama-reps angama-20
Ukugijima indawo noma ukugijima
IBurpees - 1 iqoqo lama-reps ayi-10
Amaphaphu adlulisela phambili - iqoqo elilodwa lama-reps ayi-10
Amajeke eqa - amasethi ama-2 we-30 reps
ICardio - imizuzu engama-60
Ukuqeqeshwa kwesisindo - imizuzu engama-30
Ama-Pilates - imizuzu engu-30-45
I-yoga yamandla - imizuzu engu-60
Ezemidlalo (imizuzu engama-60 yebhasikidi, ibhola lombhoxo nesikwashi)
Ukudansa (imizuzu engama-60 kaKathak)
Ukubhukuda (imizuzu engu-30-45)
Ukuzindla (imizuzu engu-30)
Uhlelo Lokudla lukaSonam Kapoor:
Okumele Ungakwenzi
1. Yidla okunama-khalori aphansi Ukudla okunempilo:
Ngaphandle kokuzivocavoca kwakhe kwansuku zonke, kukhona nohlelo lokudla oluqinile uSonam alulandelayo ukugwema ukuba namandla. Udla kuphela ukudla okunomsoco okunama-kilojoule amancane.
2. Ukuphuza Inala Yamanzi:
Usebenzisa amanzi amaningi ukugcina umzimba wakhe ungena kahle emzimbeni. Akadli ujusi ohlanganisiwe ngenxa yokuqukethwe ushukela okweqile kuwo. Udla imifino eminingi emisha, izithelo, okusanhlamvu, amantongomane, inhlanzi, amakhowe, amaqanda ne-tofu.
3. Amanzi Kakhukhunathi:
USonam Kapoor uthanda ukuphuza uketshezi oluningi. Amanzi kakhukhunathi angenye yeziphuzo azithandayo. Amanzi kakhukhunathi angumthombo wama-electrolyte emvelo futhi asebenza njenge-ejenti ye-hydrating ne-diuretic. Ijusi yezithelo ezintsha isiza ukuthuthukisa ukunyakaza kwamathumbu.
4. Ijusi Likhukhamba:
Uthanda ubisi lwebhotela kanye nejusi lekhukhamba. Lezi ziphuzo zithuthukisa amazinga akhe wamandla futhi zisize ekumgcineni enomoya. Uphuza utshwala ngokulinganisela, kepha kuyaqabukela. Uhlala ethanda ukuba sendaweni engabhemi. Ngesikhathi esohambweni, uncamela ukudla ama-apula, imigoqo yezempilo namaswidi.
5.Ubhalansi Wosawoti Noshukela
Udla usawoti noshukela olinganiselayo futhi ugweme okweqile kulokhu. Uyakugwema nokudla okulula sekwedlule isikhathi. Lapho ehalela amaswidi, umane asebenzise ucezu kashokoledi omnyama.
6. Gwema Ukudla Okungenamsoco:
USonam Kapoor ugwema ukudla ukudla okufana namazambane amazambane, i-pizza, i-burger, ukudla okuthosiwe okunamafutha, okuphekwayo okunoshukela, iziphuzo ezinomoya, utshwala kanye nokudla okwenziwe nge-carb ephezulu.
Ngaphezu kwakho konke, uqinisekisa ukuthi uthola lawo mahora okulala ayisishiyagalombili nakanjani.
Ishadi likaSonam lokudla kwansuku zonke
Uhlelo lokudla lukaSonam Kapoor luqukethe ukudla okunamafutha amancane namaprotheni amaningi. Uqala usuku lwakhe ngengilazi yejusi equkethe amanzi afudumele, uju nejusi likalamula. Lokhu kusiza ukukhuthaza ukuhamba kwamathumbu, kukhulisa imetabolism futhi kusize ukukhipha ubuthi.
Ukudla kwasekuseni:
Ngesikhathi sokudla kwasekuseni, udla i-oatmeal ene-fiber ephezulu, evimbela ukumuncwa kwamafutha emzimbeni. Isitsha sezithelo zonyaka sinika umzimba wakhe umfutho owengeziwe wokudla okunomsoco futhi sisiza ukwenza lula impilo enhle yesikhumba nezinwele.
Udla isinkwa esinsundu ngeqanda elimhlophe ne-protein shake for snacks ekuseni.
Isidlo sasemini:
Ngesidlo sasemini, usebenzisa inkukhu eyosiwe, idali, inhlanzi, isaladi, i-curry yemifino kanye ne-chapatti. I-Pearl millet noma amabele chapati icebile nge-fiber yokudla futhi iyasiza ukuvimbela izinkinga zesisu. I-Daal nenhlanzi / inkukhu yimithombo emikhulu yamaprotheni asiza ekwakheni isisindo somzimba esinciphile.
I-curry yemifino nesaladi kuqukethe inani elihle lama-carbs ayinkimbinkimbi, i-fiber yokudla, amavithamini namaminerali. Basiza ukuhlinzeka ngamandla, ukukhuthaza ukusebenza kwamaseli nokusekela imetabolism nokugaya ukudla.
Ungadla Kusihlwa:
USonam uphinde athathe isinkwa esimhlophe nesinsundu kusihlwa ukuze adle.
Isidlo sakusihlwa:
Isidlo sakhe sakusihlwa siqukethe izinhlanzi, isobho lenkukhu nesaladi.
USonam uthi udla okuthile njalo emahoreni amabili ngoba ukusebenza kanzima kwakhe kuyamlambisa. Izithelo ezomile namantongomane nakho kuyasiza ekwaneliseni indlala yakhe. Amantongomane acebile emafutheni anempilo adingekayo ukugcina ubuqotho beseli nokunciphisa ukuvuvukala.
Ukwenza ngokwezifiso Ukudla Kwakhe Ukuhambisana Nezidingo Zakho
USonam Kapoor ulandela ukudla okunomsoco, okuzosebenza kwabesifazane abaningi, kodwa hhayi bonke. Ungenza ngendlela oyifisayo lokhu kudla ngokwendlela yakho ejwayelekile, uhlobo lomzimba, ukuphakama, isisindo, umlando wezokwelapha, njll. Ungafuna ukukhuluma nawe udokotela wezokudla ngalokhu.
Kodwa-ke, ungaqiniseka impela ukuthi akunzima njengoba ungacabanga. Lapho uSonam Kapoor ekwenza, ungakwenza futhi. Ukwehlisa isisindo akuselona iphupho. Kwenze kube ngokoqobo. Hlala uphilile futhi uhlale uphilile!
