Kuverenga macalorie inzira yekuderedza uremu, iyo tsika inomutsa mibvunzo yakawanda. Pawebhusaiti yedu pane chinyorwa chakaparadzaniswa nezvekuverenga macalorie, uko zvakadzama zvakakwana zvinoratidza zvese zvakadzama zvekuverenga macalorie uye nenzira kwayo yekuverenga macalorie muzvikafu
Iwe une chero mibvunzo pane iyo nzira yekuverenga macalorie uye ayo kushanda kuderera? Wobva wapindura iyo inonyanya kufarirwa mibvunzo yehuremu hwekuverenga nzira yekuverenga KBZHU iyo ichakubatsira iwe kuzvisarudzira wega kana iwe uchida iyi nzira yekubvisa yakawandisa uremu.
Onawo: Kudya zvinovaka muviri: kupi KUTANGA
Mibvunzo nezve uremu uye nzira yekuverenga macalorie
1. Kubudirira kwakadii kuverenga macalorie? Kuderedza uremu ini?
Kalori kuverenga yekudzikisa uremu kunobva pane yakapusa musimboti: idya zvishoma chikafu kupfuura icho muviri chinoda simba. Kana kuuya kwemacalorie kuri pasi pekunwa kwavo, muviri unotanga kupaza mafuta maseru. Maitiro aya anowanikwa nekucheka macalorie ezuva nezuva, kana mune mamwe mazwi kushomeka kwekoriori. Nenzira yekuverenga macalorie, isu tinofungidzira kushomeka kunonzwisisika mukati me15-20% yezuva nezuva koriori inodyiwa, pamwe nekutevedzera zviyero zvemapuroteni, makabhohaidhiretsi nemafuta.
2. Sei uchikurudzira kuverenga macalorie ekuderedza uremu?
Pane zvikonzero zvinoverengeka:
- Kusiyanisa: iyo koriori kuverenga kuti ikwane munhu wese.
- Kuchengetedza nzira: diki caloric dhefisiti haina kukuvadza kune hutano hwako.
- Iyo nzira yakapfava, saka inokodzera vanhu vanoshingaira uye vanoda mutambo.
- Muviri unowana mapuroteni, makabhohaidhiretsi nemafuta muhuwandu chaihwo, izvo zvinoderedza njodzi yekukura kwechirwere nekuda kwekushayikwa kwemuviri.
- Hapana zvirambidzo pane chikafu: iwe unogona kugonesa menyu kunyangwe chikafu
- Maitiro acho anoshanduka uye anoshanduka, izvo zvinobatsira kudzora simba kana iwe uchimisa huremu nebani, nhumbu, kuyamwisa.
3. Ndinogona kudzikira uremu ndisina kuverenga macalorie?
Mamirioni avanhu vanogara vachisunungura huremu hwakawandisa Nenzira dzakasiyana, uye hazvisi kungoverenga macalorie. Tinokurudzira kuverenga macalorie, nekuti inzira yepasirese inokwana munhu wese. Kana iwe ukaona iyi nzira isingagamuchirwe / yakaoma / isina kujeka, saka unogona kuzvisarudzira imwe nzira yekudzora uremu.
4. Pamwe iwe unokurudzira kudya kunoshanda?
Mazhinji akadzika-macalorie uye mono-dhayeti zvakawanda zvekukanganisa uye nemhedzisiro, saka hatikurudzire kuyedza pamuviri wako. Kana iwe uine chikafu chakaratidzwa chakakusvika kwauri ndokupa mhedzisiro, unogona kuchishandisa.
5. Zvakakwana here kungodya zvakanaka (pasina hupfu, mafuta, zvinotapira) pasina kuverenga macalorie?
Kunyangwe kudya "kurudyi", unogona kugadzirisa yako calorie yaunodya, uchigadzira yakasara. Nemakoriyori akawandisa kwete muviri unodya mafuta, sezvo ichave yakakwana simba rinouya kubva kunze. Uye hazvina basa kuti ndezvipi zvigadzirwa zvawakagadzira zvakasara, zvakanaka kana zvisina kunaka.
Iko kune zvakare iyo flip padivi yemari. Kuedza kudya nemazvo, chikafu chakatemwa kusvika padiki uye kugadzira chakanyanya kushomeka kwekoriori. Muchiitiko ichi, muviri unodzora metabolism, saka haungorasike uremu chete nekunetseka, asi unozowedzera uremu nekukurumidza pakunonoka mukudya.
Iyo pomatomus inoshanda kuonda kurasikirwa kwakakosha kurova chiyero uye kudya mukati mechakakwana chinoderera. Ehezve, muviri wemumwe munhu unokwanisa kuumbika, saka kunyangwe chinjo diki yechikafu inobatsira kudzikisa huremu uye kudzosa muviri kuhunhu. Asi, maiwe, hazvishande nguva dzose. Kazhinji unofanirwa kuverenga macalorie, kuti udye zvakajairwa uye kuti usanyanya kudya zvakawandisa.
6. Maitiro ekuverenga yangu kalori mvumo?
Icho chinyorwa chekuverenga macalorie isu takaongorora zvakadzama fomula yekuverenga zuva nezuva koriori yekudya. Iyi nhamba iri nyore kuverenga kana iwe uchiziva hurefu hwako, huremu, zera uye chiitiko chikamu.
7. Ini ndinofanira here kufunga nezvema protein, carbs nemafuta kana zvakaringana kuverenga macalorie?
Kuti uremu kurasikirwa zvakakwana kuverenga macalorie, asi tinokurudzira iwe zvakare chengeta zvinyorwa zvePFC. Kushomeka kana kuti kuwandisa kwechimwe nechimwe chezvinhu izvi kunogona kukanganisa zvakanyanya kwete pahutano chete asiwo nehurongwa hwekuderedza uremu. Verenga zvakawanda nezve izvi muchinyorwa: Maitiro ekuverenga BDIM uye chii chinoita.
8. Pane here chero masayiti akakosha ekuchengetedza madhiri ezvekudyara pamwe nekuverenga macalorie neBDIM?
Wona yekutarisa nharembozha maficha ekuitisa ezvokudya diaries Ini ndinogona zvakare kuraira nzvimbo dzinozivikanwa kwazvo nekuda kwezvinangwa izvi: kalori.ru, muzvideo.com.
9. Nzira yekuparadzira sei mapuroteni, makabhohaidhiretsi uye mafuta masikati?
Unogona kugovera PFC mukati mezuva uri wega, chakakosha kugara mukati memakoridho akapihwa. Asi kana iwe uchida poindi yekushandisa mumenyu, zvinokwanisika kuti utarise iyo inotevera chirongwa:
- Breakfast breakfast: Akaoma makabhohaidhiretsi
- Kudya kwekuseni kechipiri: Zviri nyore makabhohaidhiretsi
- chisvusvuro: Mapuroteni + Carbs + Mafuta. Ive neshuwa kune fiber.
- Manheru masikati: Carbohydrate, mafuta anogona kunge ari mashoma
- dhinha: Protein + fiber zvakanyanya
Semuenzaniso menyu:
- Chikafuro: porridge ine michero / michero yakaomeswa
- Kwechipiri Kudya kwemangwanani: muchero
- Kudya: muto, divi dhishi, nyama, miriwo
- Masikati snack: michero, nzungu, chizi
- Kudya: nyama ine muriwo
- Kwechipiri kudya kwemanheru: kottage chizi, yogati
Tinokukurudzirawo kuti utarise kune mumwe muenzaniso wevaverengi vedu: chikafu, mukudzidziswa naJillian Michaels: ruzivo rwega kurasikirwa uremu. Iwe unogona kuve nemaitiro ako zvichienderana nemaitiro ako echikafu.
10. Iva nechokwadi chekutevedzera kurongeka kwakaringana (makabhohaidhiretsi mangwanani, mapuroteni mumanheru) kana iwe unogona kudya chero chinhu chero bedzi mukati memakoridho akagadzirwa?
Kwete, kwete hazvo. Kuti uderedze huremu unenge uri mune chero diki yekoriori. Nekudaro, nehuremu hushoma, kana masendimita uye kirogiramu imwe neimwe ichienda nekuoma kukuru, inova zvinhu zvakakosha sekuparadzirwa kweprotein, makabhohaidhiretsi nemafuta zuva rese. Asi kekutanga zvinokwanisika kuti usateerere.
11. Ini ndoda kuverenga macalorie, asi sei kusarudza menyu?
Paunenge uchinge wawana korridor yako yemacalorie neBDIM, unogona kutanga kudyisa mukati meakapihwa macaloriki zvemukati. Pane sarudzo mbiri:
- iwe ndiwo muenzaniso wakanaka wekudyayakapihwa pamusoro. Kana zvichidikanwa chinja chikafu chako kuti chienderane nezvaunogona uye zvaunoda. Zvishoma nezvishoma suma shanduko kune seti yezvigadzirwa zvinoenderana nezvaunoda iwe.
- Iwe haugone kutanga pane chero mienzaniso, kuongorora kudya kwavo. Gadzira rondedzero yezvikafu zvaunowanzodya mukati mezuva, wozvinyora patafura. Zvichienderana nekushomeka kana kupaza zvimwe zviratidzo KBZHU chinja menyu (chinja chigadzirwa chimwe nechimwe, nezvimwewo). Kazhinji nguva yekutanga yakawanda kwazvo yemafuta uye makabhohaidhiretsi uye kuperevedza kweprotein. Mapuroteni nyama, mazai, chizi, bhinzi.
Onawo: Menyu yekudya kwakakwana kwekudzora uremu - maitiro ekudya.
12. Ko kana ndisina chikero chekicheni?
Zvekuverenga macalorie zvinonyanya kudiwa kuve nekicheni kicheni. Kunyangwe, hongu, pakuyera iwe unogona kushandisa kuyera makapu / zvipunu, kuverenga huremu hwechigadzirwa pahwaro hwedata pane iri kurongedza, tora huremu hwekufungidzira hwemichero / miriwo kubva pamatafura akagadzirwa, nezvimwe. Asi iko kurongeka kwezviyero zvakadaro kungave kwakadzikira zvakanyanya pane kushandisa zviyero zvekicheni. Ehezve, kana iwe ukasangana nenzira iyi nehanya kwazvo, iyo inoguma data ichave iri mukukanganisa, asi mune ramangwana zviri nani kuronga kutengwa kwezviyero zvekicheni.
13. Ini ndinofanira kuverenga macalorie hupenyu hwako hwese here?
Kazhinji zvakakwana 2-3 mwedzi yekuvaka menyu, kuti uchinje uye unzwisise nezve kudya kwako kwemazuva ese. Naizvozvo, sekutonga, mushure memwedzi miviri yekuverenga zvakajairwa imwezve simba iri "inertia". Dzokera pakuverenga KBZHU inowanzoitika nekuda kwekuchinja kukuru mukudya kana shanduko mukudya kwesimba kwezuva nezuva. Paunenge iwe uchinge wasvika pane chaunoda chimiro, iwe unogona kuwedzera korridor ye macalorie kuenda kuchikafu kuchengetedza uremu.
14. Ini ndakangosiya mapipi uye ndakarasa mapaundi maviri muvhiki, kunyangwe pasina kana chinhu.
Ichi ichokwadi, zvakaringana kubvisa zviwitsi kubva kuchikafu changu kuti ndirasikirwe 1.5-2 kg kwevhiki kana maviri. Asi uku hakusi kurasikirwa kwemafuta. Carbs anochengetedza mvura, saka nepo uchidzikisa mashandisiro awo, muviri ucharasikirwa nemvura. Zvisinei, haisi kubvisa mafuta, ingori shanduko muyero yemvura. Saka usamhanyira kumhedziso kuti udzikise uremu unofanirwa kudzikisa kudyiwa kwesweets.
Izvo hazvidi kuti upe kukosha kune shanduko inoshanduka mukati meiyo 1-2 kg. Kazhinji kazhinji inononoka kana, nekusiyana, yakasiya mvura. Nezve zvikonzero zvekuchinja kwakadai uremu verenga pano: zvikonzero gumi nei uchigona kuwedzera huremu hwekudzikira uremu.
15. Kuverenga macalorie muGeneral hakuna kukosha, ndakarasikirwa nechuru chekurema nekugwinya kwenguva dzose uye kudya kwakanyanya kana kushoma.
Izvo zvakanaka kwazvo kuti iwe wawana iwo waunoda mhedzisiro pasina kuwedzerwa masvomhu. Asi zvakakosha kuti unzwisise kuti munhu wega wega ane hunhu hwake ega, mazera akasiyana, nhoroondo dzakasiyana, genetics dzakasiyana, mazano akasiyana nezve hunhu hwesimba uye maitiro akasiyana neakasimba. Mutemo wekuti "idya zvakajairika uye uchigara uchiita kugwinya" une akawanda ma nuances.
Kuti uuye kuchikafu chakajairika, kazhinji unofanirwa kuve neruzivo (uye zvakanaka, kana chiitiko ichi chisingazorwadza, senge, semuenzaniso, kudya nenzara uye akasiyana mapiritsi edhayeti). Naizvozvo, maitiro akajeka, akadai seanokosha KBZHU achiri kudiwa. Zvirinani kekutanga kegwara.
16. Chii chaunogona kutaura nezve system yemidziyo kubva Autumn Calabrese?
Iyo sisitimu yemidziyo kubva Autumn Calabrese yakave inozivikanwa kwazvo muUnited States. Iyi ndiyo nzira imwe chete yekuverenga macalorie, asi mushanduro yakashandurwa. Chikafu hachiyeri, uye chakasungirirwa mumidziyo yakakosha, iyo inotsiva zviyero. Chero maverengero uye macalculator, akazadza midziyo uye chikafu chinodiwa chezuva rakagadzirira.
Asi mune ino simba system kune akati wandei nuances: iwe unofanirwa kuve nemidziyo iyi kana chimwe chinhu chinotsiva chikafu chezuva chinozofanirwa kugadzirira kusati kwadoka, huwandu hwezvigadzirwa zvinorambidzwa. Kana iwe ukatarisa, iyo yakajairwa calorie kuverenga iri nyore uye inokwanisika.
17. Kana ndikarasikirwa nehuremu kana ndichigara ndichigwinya?
Workout ipa yakawedzera koriori kudyiwa, mhasuru toni, kugadzirisa muviri, kugadzirisa simba uye kutsungirira. Ivhareji hafu-awa yekunyanyisa kurovedza muviri inopisa 250-400 macalorie.
Asi uremu hunogona kuwanikwa chete kana kukarori kushomeka. Hazvina mhosva kuti iwe wakasvika sei kushomeka, chikafu kana hutano hwakasimba. Ehezve, kudzidziswa idhinha hombe mukuvaka muviri une toni. Asi pasina zvirambidzo mukudya, uremu haugoneke.
Verenga zvimwe nezve kudzidziswa kumba:
- Workout yevanotanga pamba kudzikira uremu
- Wepamusoro makumi mashanu makochi paYouTube: kusarudzwa kweakanakisa kurovedza pamba
- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
- Yakagadzirira kudzidziswa imba yevasikana kwemaminitsi 30-45 isina michina