Kana iwe wakaneta nekugara uchitarisa kudya kunovaka muviri, kubva kusingaperi calorie kuverenga kana kudya nekushaya kudya kunovaka muviri, iwe uchanyatsofarira iyo "Three Fist" kudya. Mushure mezvose, iwe unogona kudya zvinenge zvese zviri pairi uye kwete kuva nani.
Chinokosha chekudya ndechekuti imwe neimwe yekudya kwako inofanira kunge ine mapuroteni, yakaoma makhahydrates uye michero muzvikamu zvakaenzana. Chikamu chimwe nechimwe chakaenzana nechibhakera chako. Iwe unofanirwa kunwa kanenge 2 litita emvura zuva rega rega uye kuwedzera nguva dzose maekisesaizi mukudya.
Kudya kwese kunoitika mumatanho matatu:
- kusunungura - yakaoma makabhohaidhiretsi inofanira kutsiviwa nemiriwo, uye snack chete neprotein zvigadzirwa;
- inotsigira-tinotsiva miriwo nemakabhohaidhiretsi akaoma uye snack isingapfuuri kaviri pazuva nemuchero kana michero pamwe neprotein;
- vachizvitakudza - mapuroteni, makhahydrates akaoma uye miriwo katatu pazuva, pakati pezvokudya zvinobvumirwa - zvinotapira kana girazi rewaini.
Shandura nhanho pakufunga kwako paunongoona kuti huremu hwamira pane imwe mamaki uye inonzi inonzi plateau effect yaitika.
Zvinyorwa zveprotein pa "Three Fists" kudya ndeye mazamu ehuku, hove, hove yegungwa, protein powder, cottage cheese, mazai, miriwo.
Zvinyorwa zvemakabhohaidhiretsi akaoma pane "Three Fist" kudya ndeye buckwheat, mupunga, mapfunde, bran, oatmeal, pasta kubva durum gorosi uye chingwa kubva coarse hupfu.
Zvibereko zvinobvumirwa pa "Three Fist" kudya maapuro, mapeari, plums, michero yecitrus, cherries, kiwis, strawberries.
Panguva yekudya, zvinokurudzirwa kurega zvihwitsi, doro uye fodya.
Chikafu che "Three Fist" chinogona kuve hwaro hwekudya kwehupenyu hwako hwese, sezvo chine misimboti yekudya kwakaringana. Zvinogonekawo kuti urege kuderedza uremu uye kungochengetedza uremu pairi. Kana yakanyatsocherechedzwa kwemwedzi, chikafu che "Three Fist" chinopa kusvika -10 kilogiramu.