Kudya kwaMoreno, mazuva makumi matanhatu, -68 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1250 Kcal.

Iyo yekuderedza uremu matekiniki ayo isu atinoda kukuudza nezvayo akagadzirwa neAmerican chiremba-anoona nezvehutano Michael Rafael Moreno. Kudya uku kwakavakirwa pakuderedzwa panguva imwe chete mumakori emukati echikafu, kumisikidza kwemaitiro emagetsi mumuviri nekuchengetedza ramangwana ravo pakumhanya kwakaringana.

Moreno kudya kunodiwa

Maitiro ekudzora uye kuchengetedza huremu pane chikafu chaDr Moreno chakakamurwa muzvikamu zvina zvinogara mazuva gumi nemanomwe. Asi yekupedzisira yechina danho inogona kuwedzerwa chero nguva. Sezvo mutemo, iyi nzira inoshandiswa nevanhu vanofanirwa kudzikisa huremu hwemuviri. Kana iwe uchida kurasikirwa nehuremu hushoma, saka unogona kugara chete padanho rinonzi "activation".

Kubudirira kwekudya kweMoreno kunokonzerwa nekuti zuva nezuva macalorie zvemukati anenge achingogara achichinja, muviri hauna nguva yekuenderana nawo, uye nekuda kweizvi, huremu hunobudirira uye hunogara huchiderera mukudya kwese.

Iye zvino ngatitorei titarise padanho rega rega rehunyanzvi. Chekutanga nhanho - "Kumhanyisa" - iyo yakaoma uye yakaoma kwazvo, asi ine zvibereko zvakanyanya. Kazhinji zvinotora kusvika 6-8 makirogiramu ehuremu hwakawandisa. Basa rekutanga reichi nhanho ndere kumisa iyo metabolism zvakanyanya sezvinobvira. Zuva rega rega calorie content haifaniri kudarika 1200 simba rezvikamu. Zvimwe zvinorambidzwa zvinoiswa pazvigadzirwa.

Unogona kuishandisa pane "kumhanyisa":

- isina ganda huku, hove yakaonda, nyama yemombe isina kuonda;

- tofu, yakaderera-mafuta koteji chizi, yakaderera-mafuta chizi;

- yakaderera-mafuta kefir kana yakasikwa yogati (kusvika 400 ml zuva nezuva);

- huku mazai evachena (hapana zvinorambidzwa);

- huku mazai mazai (pazuva - kwete anopfuura maviri pcs., Pavhiki - kusvika 2 pcs.);

- miriwo yemhando isiri-starchy (iyo yekusimbisa inofanirwa kunge iri chena kabichi, magaka, matomatisi, broccoli);

- michero isina kuibva uye michero (kusvika ku 300 g uye pakutanga kwezuva);

- maorivhi asina kunatswa uye mafuta eflakisi (anosvika 2 mashupuni pazuva uye zviri nani kuti usaapise).

Tanga zuva rako negirazi remvura ine muto wemonimu. Shuga chero ipi zvayo inorambidzwa. Kana zvichinyanya kuoma kuita pasina zvihwitsi, kana iwe uchinzwa kushaya simba, nguva nenguva, zvibvumire iwe huchi hushoma hushoma. Ive neshuwa yekunwa yakawanda yakachena mvura. Kubva pane zvinwiwa zvinopisa, zvinokurudzirwa kupa zvakasarudzika green tii, mishonga yemakwenzi infusions. Unogona kunwa kofi zvakare. Pasina mubvunzo, kugara uchirovedza muviri muchimiro chekudziya-kusimuka, kufamba nekukurumidza kana kumhanya kunokurudzirwa. Uye dzidzo yemuviri yakadaro inofanira kugara maminetsi gumi nemanomwe. 17 ndiyo nhamba huru muunyanzvi hwaMoreno.

Panopera danho rekutanga, enderera kune wechipiri, uyo unonzi "Activation"… Pano pane chikafu "zigzags" dzinopihwa: kuchinjaniswa kwemazuva "ane nzara" (1200 macalorie) ne "akazara" (1500 macalorie). Uyezve, mazhinji esimba anofanirwa kudyiwa muhafu yekutanga yezuva. Pa "activation" kune chikafu chakakurudzirwa pakutanga, unofanirwa kuwedzera zviyo, chingwa chezviyo, miriwo ine sitachi. Zvakanakisa kudya chikamu chezviyo pakutanga kwezuva. Sezvo mugadziri wenzira achinyora, aya ndiwo mabudiro anoita chikafu "zigzag", nekuda kwekuti mashandiro emagetsi mumuviri anomiswazve, uye huremu hunoramba huchiderera.

Munguva ye "activation" zvakakosha kuti usadzikise huwandu hwechiitiko chemuviri, asi, zvinopesana, kuti uwedzere. Pakati pechikamu chechipiri chekudya kweMoreno, kuonda kunowanzoita anenge mashanu kusvika matanhatu emakirogiramu.

Izvi zvinotevera danho rechitatu - “Kuwana”… Pairi, une mukana wekuonekana kune mamwe mapondo matatu kana mana akawedzerwa. Iye zvino chikamu chezvigadzirwa zveprotein muzvokudya zvinofanira kuderedzwa. Usavhunduke nekudzikira kweplumb line, iyi nhanho inosimbisa mhedzisiro yezvakapfuura.

Pamusoro pechikafu chinobvumidzwa pa "kumhanyisa" uye "activation", unogona kushandisa zvinotevera zvigadzirwa (iyo mari pazuva inopihwa):

- chingwa chezviyo chakazara kana durum gorosi pasta (inosvika 200 g);

- michero inotapira (kusvika 200 g pakutanga kwezuva);

- chimwe chikamu chemasipi ako aunofarira (chikamu chinogona kureva, semuenzaniso, keke diki kana zvihwitsi);

- girazi rewaini yakaoma.

Bhonasi yeiyo yechitatu nhanho ndeyekuti nguva nenguva (zvirinani kuti isapfuure kaviri kana katatu mumazuva gumi nemanomwe) unogona kuzvinyudza nezvimwe zvinonaka. Semuenzaniso, zvinotenderwa kudya zvidimbu zvidimbu zve chokoreti kana imwewo dhishi yaunofarira. Uye kana ukarasikirwa nedoro, unogona kunyange kutenga girazi rewaini yakaoma. Sarudza zvaunoda. Asi zvinokurudzirwa kuti simba rekuzorora haripfuure zana macalorie panguva.

Iwe haufaniri kudya zvinopfuura zviviri (zvikuru zvitatu) zvikamu zveprotini zvigadzirwa pazuva, uye uremu hwechikamu chimwe hachifaniri kudarika 150 g. Kurudziro dzakakosha dzinopihwawo maererano nemitambo. Kuti uremerwe, unofanira kurovedza muviri kweanenge maawa matatu pavhiki, uye hapafaniri kuva nemazuva anopfuura maviri akatevedzana ekudzikama kwomuviri.

Chikamu chekupedzisira chechina cheMoreno chikafu - "Kugadziriswa"… Kutsigira mhedzisiro yekuedza kwako, nyora chikafu chako nezvikafu zvinokurudzirwa muDanho rechitatu. Asi kamwe kana kaviri pasvondo zvinotenderwa kudya "zvisina tsarukano" chikafu, chine macalorie ayo asiri anopfuura mazana mana, uye girazi rewaini yakaoma. Kana iwe usingagutsikane nezvakabuda mukudya, iwe unogona kuenda kuburikidza ne "activation" uye "kubudirira" zvakare.

Unogona kunamatira kumisimboti ye "kugadzirisa" kwenguva yakareba sezvaunoda (kana uchinzwa kugadzikana, kunyangwe hupenyu hwako hwese). Iko kushoma ndiko kugara padanho iri rekudya kwemazuva gumi nemanomwe. Kurera huremu pano kune muyero we 17-1 kg pavhiki.

Izvo zvakakosha kuti ugare uchirangarira zvine mwero. Zvikasadaro, kunyangwe uine uremu hwakawanda sei, iwo mapaundi akarasika anogona kudzokera kwauri zvakare. Pakati pechikamu chechina, michero inogona kutsiviwa nemuto wemichero. Zvakanakisisa kunwa, chokwadika, zvinwiwa zvinyowani. Uye pachinzvimbo chemiriwo, iwe unogona kudya yakaderera-mafuta masobho anoenderana navo. Mamwe makirogiramu anoverengeka anogona kukusiya pa "kugadzirisa" (chero pachine chimwe chinhu chekusiya). Panguva iyi, zvinorambidzwa zvakare kudya shuga mune yayo yakachena fomu. Hazvikurudzirwi kudzikisa nhanho yemitambo zviitiko zvakaderera pane zvayaive padanho rechitatu.

Zvakakodzera kudzikisira kushandiswa kwemunyu mukati mekudya, asi hapana mhosva iwe unofanirwa kuisiya zvachose. Inobvumirwa kupa zvigadzirwa nehuwandu hushoma hwezvinonhuwira, zvinonhuwira, kuwedzera garlic, kamustard. Zvibereko zvinotapira uye jisi kubva pazviri zvinogona kubvumirwa mangwanani. Zvinokurudzirwa kudya zvigadzirwa zvemukaka wakaviriswa mazuva ese. Kazhinji, izvi zvinokurudzira zvinofanira kuteverwa muhupenyu hwemashure-kudya.

Moreno dhayeti menyu

Muenzaniso wekudya kwemazuva ese kweiyo "mhanyisa" chikamu

Kudya kwemangwanani: omelet yemazai maviri; grapefruit diki; tii. Kwekudya kwemasikati: yakabikwa huku yekudya uye saradhi yemiriwo isiri-ine starchy. Snack: girazi reiyo isina yogati; chitsama chemabriji matsva kana apuro rakasvibira. Kudya kwemanheru: steamed chicken fillet necarrots uye asparagus.

Muenzaniso wekudya kwemazuva ese kweiyo "activation" chikamu

Kudya kwemangwanani: chikamu cheoatmeal, yakabikwa mumvura, nezvidimbu zvepichisi yakakoswa; tii. Kwekudya kwemasikati: 2 tbsp. l. mupunga wakasviba wakabikwa; chimedu chehuku yakabikwa; wemagaka uye madomasi saladi. Snack: kusanganisa kwemabriji, ayo anogona kurungwa neayo yega yogati yogati. Kudya kwemanheru: salmon fillet yakabikwa nemiriwo.

Muenzaniso wekudya kwemazuva ese kweiyo budiriro nhanho

Kudya kwemangwanani: zai rimwe rakabikwa huku; chingwa chezviyo chose; grapefruit uye tii. Kwekudya kwemasikati: yakabikwa kana yakabikwa huku yekucheka nemuriwo saladhi. Snack: apple kana grapefruit; girazi re yogati; chingwa chezviyo chose; tii. Kudya kwemanheru: yakabikwa hove hove uye nyowani cucumber.

Muenzaniso wekudya kwemazuva ese kwechikamu chekuchengetedza

Kudya kwemangwanani: omelet yemazai maviri kana matatu; mazambiringa; tii. Kwekudya kwemasikati: yakakangwa mugango rakaoma kana salmon yakabikwa; wemagaka nekabichi saradhi, tii kana kofi. Snack: akati wandei ezere gorosi crisps; girazi remuto wemichero kana muchero. Kudya kwemanheru: vaviri mbatatisi dzakabikwa uye saladhi yemuriwo.

Contraindications kune iyo Moreno chikafu

  • Zvirwere zvegadziriro yekugaya uye itsvo, kunyanya izvo zvechigarire, zvinoonekwa sezvipokana zvisingaenzaniswi zvekucherechedza kudya kweMoreno.
  • Kana usina chokwadi nezvehutano hwako, zvirinani kutanga washanyira chiremba. Nekudaro, kubvunzana kweanokwanisa nyanzvi hakuzokuvadza chero munhu.

Zvakanakira chikafu cheMoreno

  1. Pamusoro pekudzikira kwehuremu hunobatika hunogona kucherechedzwa mumavhiki ekutanga, chikafu cheMoreno chinomhanyisa metabolism uye chinokurudzira kuumbwa kwetsika dzakanaka dzekudya.
  2. Iko kumhanyisa kwemetabolism uye kudzoreredza huremu hwakanyatsoteerera kune chaiwo mamiriro emuviri.
  3. Vazhinji veavo vakaedza hunyanzvi pavari vanoona kuti musoro wakatanga kurwadza zvishoma, kushaya hope kwakadzikira uye zvirwere zvakasiyana zvakanyangarika.
  4. Kugadziridza kweiyo gastrointestinal turakiti kunoonekwawo, simba uye chiitiko chinoonekwa, simba remuviri rinowedzera.
  5. Zvakanakira nzira yaDr. Moreno kudya kwakasiyana. Sarudzo yezvigadzirwa, kunyangwe mumatanho ekutanga, yakakura kwazvo, uye saka haugone kuda kusiya chikafu pakutanga.
  6. Izvo zvakare zvakanaka kuti mitemo yekudya haishevedze nzara zvachose, menyu iri yakanyatsoenzana.

Kukanganisa kwekudya kweMoreno

  • Kune zvakakanganisika zvekudya kweMoreno, dzimwe nyanzvi dzekudya dzinonongedzera kune yakaderera macalorie ezve kudya mumatanho ekutanga
  • Zvakare pane "kukurumidza" muviri unganzwa kushomeka kwemafuta anodiwa.
  • Vanhu vazhinji havangopihwa kutevedzera chirongwa chakatsanangurwa nekuda kwekuti chinogara kwenguva yakareba, chinoda kutonga kwenguva refu pamusoro pemenyu yavo uye kugadzirisa tsika zhinji dzekudya.

Kudzokorora kudya kweMoreno

Kudzokororwa kwekuteerera kuchikafu chaDr. Moreno, kana zvichidikanwa, kunogona kuitiswa kumwedzi 3-4 mushure mekupera.

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