Snndi sahmanaphakum, marzanq, sharzharit... Avelord qashic azatvelu himnakan mijocnery haytni en bolorin, minchder phoqr, bayc ogtakar xoramankutyunneri masin qchery giten։ Ahavasik parz ev guce shat anspaseli handznararakanner, voronq kognen dzez niharelu erkar zhamanakov ev aranc avelord larvacutyan։

Kilokalorianeri orakan motavor normy, vori depqum cheq girana, karogh eq voroshel hetevyal banadzevov։ Dzer qashy: kilogramnerov, bazhaneq 0, 45-i ev bazmapatkeq 14-ov։ Ete cankanum eq niharel, katareq nuyn hashvarky, miayn te irakan qashi phoxaren vercreq cankalin։ Hetevelov ayd tvin: duq kkorcneq kilogramnery։ Tepet dandagh, bayc ansheghoren knihareq։ Darchin caneq shilayi, yogurti, surtchi, voreve ayl uteliqi kam ympeliqi mej, vori het ayd hamemunqy hamadrvum e։ Ayn unak e aragacnelu nyutaphoxanakutyuny, ev orakan yndameny kes teyi gdaly bavakan e amsva yntacqum 1 kg korcnelu hamar։ Ete grasenyakum naxatchashum eq, mi kereq ashxatanqayin seghani shurjy։ Hetazotutyunnery cuyc en talis, vor monitori kam herustacuyci ekrani harevanutyamb mardik mijin hashvov 250 kkaloria aveli shat en yndunum։ Hatchax cicagheq։ Orakan 10-15 rope cicaghy 280 kkalov mecacnum e kalorianeri shabatakan caxsy։ Bjjanyuti parunakutyan ev cacr kaloriakanutyan shnorhiv gazari hyuty 1, 5-2 amsva yntacqum ognum e niharelu 1, 8 kg-ov։ Ogtagorcman normy: orakan 1 bazhak (200 ml) ։ Ynduneq kalciumi haber։ Ayd mikrotarry npastum e tcharperi qayqaymany ev ayd gorcyntacy 2, 6%-ov aveli ardyunavet e dardznum։ Fitnesi parapmunqneri kam nuynisk sovorakan votqov zbosanqi zhamanak ritmik Erazhshtutyun lseq:

Snndakargum mi bacareq anyugh misy։ Spitakucnerov harust snundy npastum e mkanneri zangvaci mecacmany, isk mkanayin hyusvacqn ayrum e aveli shat kaloria, qan tcharpayiny, nuynisk hangsti zhamanak։

Fitnes akumb tareq ynkernerin։ Yst vitchakagrutyan: canotneri xmbum marmnamarzutyamb zbaghvogh mardik 30%-ov aveli shat en niharum, qan miaynak marziknery։

Yst britanaci bzhishkneri harcaxuyzi: haxurn shatakerutyan pattcharneric meky stresn e ashxatanqum։ Ete nyardaynacel eq, nsteq ev mi qani angam xor shunch qasheq, karogh eq phordzel dia– fragmayin shncharutyan metody (erb artashnchumy katarvum e vorovayni mkanneri mijocov) ։ Astitchanabar khangstanaq, ev utelu het dzer anaxorzhutyunnery kul talu cankutyun chi arajana։

Hark e fitnesov zbaghvel aravotyan: minchev arajin angam utely։ Nax: da 1 orov karagacni nyutaphoxanakutyuny, erkrord: ayspes organizmy kcaxsi voch te kerakuric stacvac, ayl dzer tcharpayin hyusvacqi energian: