Vor kinn e iren liarzheq erjanik zgum։ Vomanq karogh en patasxanel, vor aroghj kam sirvac, bayc petq che moranal ev anhrazhesht e havelel. ayn kiny, vov iren harmaravet e zgum ir marmni mej։

Shatery karcum en, vor mek-erku amis hetevelov inch-or xist dietayi, nranq anmijapes kazatven avelord qashic, vory tarineri yntacqum e kutakvel ev yndmisht slacik u dzig tesq kunenan։

Bayc ayd sxal e: Cankacac dieta yndameny zhamanakavor mijoc e, vory karogh e vnasel dzer aroghjutyany։ Isk inch anel, ete cankanum eq azatvel avelord kilogramneric, bayc cheq cankanum hetevel tanjogh dietanerin։ Ays harci patasxany karogh eq gtnel ays hodvacum, vortegh nerkayacvac en aranc dietaneri niharelu lavaguyn mijocnery։

Fizikakan varzhutyunner

Voch voqi hamar gaghtniq che, vor sportov zbaghveln ognum e aveli ardyunavet niharel, qan dietanery։ Bann ayn e, vor fizikakan varzhutyunnery kargavorum en nyutaphoxanakutyuny ev npastum tcharperi arag halecmany:

Snveq, erb qaghcac eq

Phordzeq chutel miayn ayn pattcharov, vorovhetev dzez mot depresia e kam camel, qani vor ayl zbaghmunq chuneq։ Bolor masnagetnery xorhurd en talis snvel miayn ayn depqum, erb iskapes qaghcac eq։ Aydpisov, duq aveli qich kalorianer kynduneq: niharelov voch te oreri yntacqum, aylev zhameri։

Maqur jur xmeq

Voch bolory giten, vor mardn orakan petq e nvazaguyny 7-8 bazhak jur xmi։ Inchov e jury kapvac niharelu het։ Ayn organizmin ognum e azatvel kyanqi hamar vtangavor nyuteric, toqsinneric, kargavorum e nyutaphoxanakutyuny։

Snvelu kargy

Shatery chen karoghanum azatvel avelord kilogramneric, qani vor chen hetevum tchisht snndakargin։ Ayd bavakan tarorinak e, qani vor nranq zhamanak gtnum en hog tanelu irenc tanjogh dietaneri masin, isk aha tchisht snndakargi masin: voch։ Phordzeq erkar zhamanak hetevel yntrvac tchanaparhin ev ardyunqn aknhayt klini։

Hamategh niharely

Dzer ynkerneri shrjanum hamaxohner gteq։ Nranq, vovqer dietayov en snvel, giten, te ayd inchpes e tanjum, hognecnum ev miayn hiastaphutyun pattcharum։ Sakayn ays amenic hnaravor e xusaphel, ete niharelu gorcyntacin nergraveq naev dzer ynkernerin։ Voroshaki npatakner dreq ev phordzeq hasnel dranc։ Kareli e miasin vazel aravotyan, marzvel, miasin zbosnel ev ayln։

Hatchaxaki snveq, bayc phoqr chaphabazhinnerov

Ays kanony bolory giten, bayc qchern en hetevum dran։ Havataceq, dzez harkavor chen lini dietaner, anhrazhesht chi lini erekoyan 6-ic heto koghpel berany։ Anhrazhesht e yndameny aveli hatchaxaki snvel, miazhamanak sahmanaphakel snndi qanaky։

Sharzharit

Mi moraceq govel dzez, kareli e mi qani kilogramic azatvelu hamar phoqrik nvernerov pargevatrel inqnerd dzez։ Hisheq, vor aranc dietaneri niharelu hamar zhamanak e harkavor։ Bolor, ayspes kochvac, arag dietanery miayn xatarum en aroghjutyuny, ayd pattcharov zinveq hamberutyamb ev voch mi depqum mi handznveq։