Kudya kwekutenderera, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1340 Kcal.

Sekureva kwevezvehutano vazhinji, kuchinjanisa yakaderera-calori uye kurodha mazuva inzira inoshanda kwazvo yekudzikisa huremu. Kubva pane izvi, yakakosha cyclical keto chikafu chakagadzirwa. Zvinoita kunge zvinonyengedza metabolic maitiro mumuviri, ichizobatsira kupisa mafuta pasina kurasikirwa nemhasuru yemhasuru.

Zvidimbu zvekudya zvinoda

Ngatitangei kutora pfungwa dzako kune kukosha kwekudya kwemafuta. Icho chinhu chakakosha chemagetsi maitiro uye sosi yekuchengetera inogadzira simba reyakajairika mashandiro enhengo. Chiyero chakanyanyisa chemafuta chine njodzi nekuti chinoita kuti zvikone kunyatsogadzira mahormone. Aya mamiriro anogona kumutsa matambudziko akakomba mazhinji ehutano, kusvika uye kusanganisira kufa.

Sei kudya kwakaderera-mafuta kana kushoma-mafuta kazhinji kusiri kushanda kana kuburitsa mhedzisiro inodiwa? Anenge mazuva 3-4 mushure mekucheka kwakasimba kwemafuta mukudya uye kuderera kwekoriori yezviri mumenyu, muviri wedu unoshandisa nzira dzekudzivirira dzekukurumidza, umo, kunyanya, metabolism inononoka uye mhasuru dzinotanga kuparara. Saka muviri uri kuyedza kuchengetedza mafuta akachengeterwa ayo aanoda kune akajairwa hupenyu. Naizvozvo, imwe yedzakareruka uye nzira dzinoshanda dzekudzikisa huremu ndeyekudzorera muviri kune zvakajairika mushure memazuva 3-4 ezvekudya zvine mafuta mashoma pamwe nekuderedza mafuta. Sezvo mutemo, chikafu chinowanzoitika kwemaawa makumi matanhatu chinobvumira muviri kugadzirisa uye kuugadzirira kuwedzera kurasikirwa kwehuremu, uko, kana zvichidikanwa, kunogona kuenderera mberi.

Izvi ndizvo zvinoenderana neiyo cyclical kudya. Semuenzaniso, iwe unofanirwa kudya chikafu chakaderera-calori kubva Muvhuro kusvika China China, Chishanu neMugovera vari kurodha nguva, uye Svondo izuva rekuchinja (kana mutemo wezvekudya uchichinja zvekare).

Saka, kwemazuva matatu nehafu ekutanga, zvakakosha kuderedza koriori yehuwandu hwekudya ne 30-40%, uye kuderedza huwandu hwemafuta mairi kusvika 30-40 gramu. Hazvina kukodzera kuderedza chiratidzo ichi zvakanyanya, kana zvisina kudaro iwe unogona kusangana nekuratidzwa kwakashata kunotsanangurwa pamusoro apa. Iyo huru calorie yemukati yekudya inowanikwa kubva kune mapuroteni zvigadzirwa. Kana iwe uchida kuti kudya uku kuve kwakabudirira sezvinobvira kwauri, zvakakosha kuronga zvakanaka uye kuita basa remuviri. Mumazuva ekutanga, muviri hausati wanzwisisa kuti kudya kwaro kwakatemwa. Nechikonzero ichi, zvakakosha kurapwa kwakanyanya iko zvino. Iyo yakanakira kurovedza muviri sarudzo kusanganisa cardio uye simba maekisesaizi. Izvi zvichabvumira zvose "kunyunguduka" mafuta uye kuumba muviri wakanaka wekuzorodza.

Kuisa kunotanga kubva kuhafu yepiri yeChina. Mushure mekudya kwemasikati kuzere, zvinokurudzirwa kurovedza muviri zvakanaka mushure memaawa mashoma. Nekudaro, huwandu hwakakosha hweanouya macalorie anozoshandiswa pakushanda kunze kwemhasuru. Chishanu izuva rekudya rine simba. Nhasi zvirinani kudya 30-40% macalorie kupfuura ako maitiro. Zvichienzaniswa nekutanga kwekudya, iyi koriori inodyiwa ingangoita katatu zvakapetwa.

Musi weMugovera manheru, zvinonyanya kudiwa kuita kudzidziswa kwesimba nekusimbiswa kwedzidzo ne "iron". Izvi zvinobatsira kuti muviri uvhure mhasuru yekukura michina, iyo inobata zvakanyanya macalorie kupfuura mafuta. Izvi zvinokutendera iwe kukurumidza kurasikirwa uremu uye kugara mutete mune ramangwana.

Kana riri zuva rechinomwe reiyo cyclic chikafu, iwe unofanirwa kushandisa yako yakakurudzirwa koriori yekudya Uyezve, mazhinji acho anonyatso kutumirwa kumuviri muhafu yekutanga yezuva, achitarisa pasimba rekudya kwekuseni. Svondo manheru akakosha pakuvharidzira kwepakati nepakati.

В yakaderera-koriori cyclical kudya kwemazuva iyo dhayeti inokurudzirwa kuve yakavakirwa pa:

- mazai ehuku akabikwa (tinotarisa pamapuroteni);

- yakaonda nyama isina ganda;

- hove dzakaonda;

- siyana hove;

- mukaka uye mukaka wakaoma zvigadzirwa zvemafuta mashoma kana asina mafuta;

- girinhi;

- isiri-starchy miriwo;

- mishonga uye girini tii.

Inokurudzirwawo kubvisa munyu neshuga kubva mukudya panguva yekuburitsa. Kana, uine chikafu cheprotein-chirimwa, iwe uchinzwa nzara (iyo inogona kucherechedzwa kune vanhu vakajaira kuperekedza kudya kwese nechingwa), unogona kutenga 1-2 chingwa chekudya pazuva, asi kwete kwekudya kwemanheru.

Nezve kurodha uye mazuva echinjiko, unogona kudya chero chaunoda. Asi, hongu, ichave inoshanda zvakanyanya maererano nehuremu uye kubatsirwa kwehutano kudya zvine hutano, kwete zvakawandisa zvine mafuta uye zvine macalorie chikafu. Uye dzaunofarira chikafu njodzi, kubva kwazviri zvisina kufanira kusiya zvachose, zvibvumire iwe panguva yekutanga yezuva uye zvine mwero.

Izvo hazvikurudzirwe kutevedzera kune cyclic chikafu kweanopfuura vhiki ina. Kana iwe ukakwanirisa mhedzisiro yaunoda munguva pfupi, iwe unogona kumisa chikafu mangwanani.

Zvinokurudzirwa kudya kanokwana kana kashanu pazuva, uchiomerera kune zvimiro zvechipfuwo uye nekudaro uchideredza mikana yemuviri kutanga kuunganidza huremu hwakawandisa kana kuchengetedza iyo yaunoda kubvisa. Sekutaura kwevanhu vakaedza nzira iyi pavari, unogona kurasikirwa kusvika gumi nemashanu mapaundi mumwedzi. Ehe, zvakawanda zvinoenderana neunhu hunhu hwemuviri, pahuwandu hwehuremu hwakawanda hwemuviri, kuomarara kwechikafu, padanho rekurovedza muviri.

Kuti uchengetedze mhedzisiro yakawanikwa, unofanirwa kubuda zvakanaka mukudya. Uyezve, iyo yakareba iwe wakagara pairi, uye iyo yakawanda makirogiramu yawakakwanisa kurasikirwa, iyo yakanyanya kupfava kupedzisa kwehunyanzvi kunofanirwa kuve. Izvo zvinodikanwa kuunza zvishoma nezvishoma zvigadzirwa mukudya izvo zvisina kukurudzirwa nekudya (munyaya iyi, pamazuva ekuburutsa). Saka, mazuva mashoma ekutanga mushure mekudya, wedzera imwe kana maviri miriwo kana michero iyo yakabviswa nemirairo yekuderedza uremu. Inokurudzirwa kuisa chikamu chikuru chekudya pane nyama isina kuonda uye hove yakaonda, mukaka uye yakagadzirwa nemukaka wezvigadzirwa zvemafuta mashoma, kuwedzera chikafu nemakhahydrates anobatsira muchimiro chezviyo uye chingwa chezviyo. Edza kuderedza kushandiswa kwezvimwe zvigadzirwa zveupfu uye masiwiti. Kurudziro imwechete inoshanda kune mafuta uye zvakakangwa chikafu. Kunze kweiyo nzira yekupisa kupisa, umo kubika kunoitika mune yakaoma frying pan. Zvakadaro, kanenge kekutanga mushure mekudya kwe cyclic, zvakakosha kuongorora kudyiwa kwekoriori kwechikafu chinopedzwa pazuva, izvo zvakakosha kuchengeta mukati meiyo yakakurudzirwa chiyero. Uye zvakare usakanganwa nezvemitambo. Chokwadi, kutevedzera iyi mitemo iri nyore kuchakubatsira iwe kuti uve muhuremu hutsva, hwakasununguka kwauri kwenguva yakareba.

Yekudyara cyclic menyu

Muenzaniso wezuva rekutsanya kudya kweiyo cyclic chikafu

Kudya kwemangwanani: 3 vachena uye 1 yolk yemazai ehuku yakabikwa; lettuce mashizha uye kapu yegirini tii.

Snack: 100 g yemafuta-mashoma kana mashoma-ane mafuta curd, ayo anogona kurongedzwa neiyo shoma shoma yeiyo yogati yogati kana yakaderera-mafuta kefir.

Kwekudya kwemasikati: chimedu chenyama yakabikwa; cucumber uye kabichi saladi yakarungwa neichangobva kudzvanywa muto wemonimu, apple cider vhiniga uye akati wandei madonhwe emafuta emiriwo; girazi retii.

Masikati masikati: girazi remukaka kana kefir.

Kudya kwemanheru: Yakakurudzirwa miriwo inofambidzana neiyo yegungwa cocktail; kapu yeti herbal.

Muenzaniso weZuva reBoot kana Crossover Day Kudya

Kudya kwemangwanani: chikamu cheoatmeal chakabikwa mumvura kana mukaka wakaderera-mafuta, pamwe nekuwedzeredzwa kwemichero uye mashoma nzungu.

Snack: chitsama cheblueberries kana mamwe majiroji; kapu ye yogati yechisikigo.

Kwekudya kwemasikati: yakabikwa nyuchi yemombe; miriwo saladhi yakarungwa nemafuta emuriwo; akati wandei madiki matapiri akabikwa; bundu rose rezviyo; kapu yetii.

Manheru masikati tudyo: puroteni zunza (whisk bhanana, girazi remvura yemaorenji ichangoburwa, imwe puroteni yeupfu uye mashoma echando macube mu blender).

Kudya kwemanheru: yakabikwa mupunga wakasviba; chimedu chehove yakabikwa; mapunipuni akati wandei ebhinzi girini uye inotapira bhero mhiripiri.

chitsamba… Shandura zviri mukati mekoriori zviri mumenu yakatarwa zvinoenderana nekuti izuva ripi, uye uchifunga nezvekudya kwako. Kuti uverenge koriori yezuva nezuva yaunodya, iwe unofanirwa kufunga nezve zvakawanda zvinhu, izvo zvikuru zviri zera, huremu, kukwirira, nhanho yechiitiko chemuviri. Kuti uverenge chakanyatsorongeka, zvakanakisa kushandisa Calculator yeInternet.

Contraindications kune cyclic chikafu

  • Contraindications yeiyo cyclic yekudya ndiyo hosha dzeitsvo, chiropa, pamwe nezvirwere zvemoyo, izvo zvinorambidzwa chiitiko chemuviri.
  • Izvo zvakare zvisina kufanira kutendeukira kune iyi nzira yekudzora huremo pamberi pechirwere cheshuga mellitus. Kudya kusati kwatanga, kubvunza kwachiremba chero zvodii hakuzove kwakanyanya.
  • Contraindications inosanganisira kubata pamuviri, kuyamwisa, zvirwere zvegwara remudumbu.

Zvakanakira Kudya kweCyclic

Iwo mabhenefiti eiyo cyclic chikafu ari akawanda chaizvo.

  1. Imwe yeakakosha ndeye kutsetseka uye kwakanyanya kuoneka kurasikirwa uremu, nekuda kwekuti iyo tekinoroji haitenderi muviri kuti unetseke.
  2. Kuva neproteine ​​yakawanda kunogona kukubatsira kudzikisira kusanzwisisika kwenzara uye kukuchengetedza uine simba kune iro rinokurudzirwa kurovedza muviri.
  3. Sezvo mutemo, chikafu chinopihwa zviri nyore, uye mhedzisiro yekushandisa kwayo inoenda isingacherechedzwe.
  4. Izvo zvakare zvinoshamisa kuti huremu panguva yekudya cyclic inoenda nekuda kwekubviswa kwemafuta, uye kwete nekuda kwekusiyana kwemvura, sezvazviri nedzimwe nzira.
  5. Izvo zvakare zvakanaka kuti uine menyu yakanyatsogadzirwa, zvese zvinodiwa zvinhu zvinopinda mumuviri, uye nekudaro hapafaniri kuve nematambudziko ehutano.

Kukanganisa kwekudya cyclic

  1. Nekuda kwekuita kwechikafu, zvinokurudzirwa kuenda kune zvemitambo, uye pane imwe nguva, izvo zvisingaitwe nemunhu wese maererano nechirongwa.
  2. Zvinogona zvakare kuve zvakaoma kune vanhu vasina kugadzirira mumuviri, nekuti kwete kungoita zvinyoro nyoro zvinokurudzirwa.
  3. Iko kunetsekana mukudya kwe cyclic kunogona kunge kuri kuti zvakafanira kuti zvisvike pakufungidzira koriori yezviri mukati mekudya uye huwandu hwemafuta aripo. Iwe haugone kuita usina kuverenga.
  4. Ngatiteererei kune chokwadi chekuti kuwanda kweprotein inokurudzirwa pane mamwe mazuva dzimwe nguva kunokonzeresa kuitika kwezvinetso nemudumbu (kunyanya, kupatirwa).

Kudzokorora iyo cyclic chikafu

Kana iwe ukapedza pane cyclic dhayeti kubva kumavhiki maviri kusvika pamwedzi, uye ukazoshuvira kudzikira huremu zvakanyanya, unogona kudzokera kunzira iyi zvakare mushure memwedzi miviri.

Avo vanozvimisikidza ivo kwega kwega cyclic marathon dhayeti, asi pakupedzisira vanoona kuti vanoshuvira zvimwe zvakakosha mhedzisiro, vanogona zvakare kuenda kuchikafu ichi mwedzi nehafu kana chapera.

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