Mukati
Kana iwe uchida kudzikira huremu, asi iwe usingade kuverenga macalorie, inokupa iwe inoshanda chirongwa chekudya kubva kune anozivikanwa muviri wekurovedza muviri Autumn Calabrese. Kutanga kutarisa chirongwa chake iyo 21 Day Fix uye uteedzere iyo dhizaini pane yakapusa nzira ye "mavara emidziyo".
Chirongwa chekudya chinotevera chakakodzera kwete chete kune avo vari kuronga kuita chirongwa chekusimba 21 Day Fix, asi kune vese dieters. Kureruka kwaro kuri mune chokwadi chekuti haufanire kunyatsoverenga kuverenga macalorie, mapuroteni, mafuta uye makabhohaidhiretsi. Iwe unozotungamirwa pane vhoriyamu yemasevhisi uye zvikamu zvezvikafu. Saka ngatitangei.
Verenga zvimwe zvinyorwa zvedu zvinobatsira nezve chikafu.
- KUSVIRA ZVAKAKWANA NUTRURE: iro rakazara gwara rekuchinja kuenda kuPP
- Sei tichida makabhohaidhiretsi, akareruka uye akaomarara makabhohaidhiretsi ekuremerwa
- Kuverenga macalorie: iyo yakanyatso gwara gwara rekoriori kuverenga!
Midziyo yezvikafu
Zvinoenderana nehurongwa hwesimba hwakatsanangurwa naKwindla Calabrese, ese zvigadzirwa zvakakamurwa muzvikamu: miriwo, michero, mapuroteni, makhahydrates, mafuta ane utano, mbeu, mafuta. Pazasi pane rondedzero yakadzama yezvigadzirwa muchikamu chega chega. Iyo DVD ine chirongwa 21 Day Fix inouya nemidziyo yakakosha inokubvumira kuyera huwandu hunodiwa hwechikafu. Rudzi rumwe norumwe runoenderana nechero chikamu chezvigadzirwa.
Sezvauri kuona zvese midziyo yehukuru hwakasiyana. Kana uine midziyo yakadaro, aiwa, hazvityisi. Tafura iri pazasi inopa vhoriyamu yemudziyo, kana iri kuyera Mukombe wenguva dzose (250 ml). Unogona kutenga mudziyo wakaenzana, kana kutarisa vhoriyamu regirazi.
| Container | Chikafu chikamu | Saizi yekufungidzira yemudziyo |
| Girinhi | Vegetables | 1 Mukombe |
| Pepuru | muchero | 1 Mukombe |
| Tsvuku | MaProteins | 2 / 3 Cup |
| Yero | Carbohydrate | 1 / 2 Cup |
| Bhuruu | Mafuta ane hutano, chizi | 1 / 4 Cup |
| Orenji | kubhandejwa | Vijiko maviri |
| Teaspoon | mafuta | Zvipuni zvitatu |
Zvino, ngatione kuti mangani midziyo yaunoda kudya pazuva. Zvinoenderana nenhamba yemakirori aunoda kushandisa (zvakawanda nezve koriori kuverenga pazasi). Nekudaro, izvo zvikamu zvinoyerwa mumidziyo, kuwedzera kune oiri - iri mune tii maconji.
| Chikafu chikamu | Kushumirwa pazuva kwe1200-1499 kcal | Kushumirwa pazuva kwe1500-1799 macalorie | Kushumirwa pazuva kwe1800-2099 macalorie | Kushumirwa pazuva kwe2100-2300 kcal |
| Vegetables | 3 | 4 | 5 | 6 |
| muchero | 2 | 3 | 3 | 4 |
| MaProteins | 4 | 4 | 5 | 6 |
| Carbohydrate | 2 | 3 | 4 | 4 |
| Mafuta ane hutano, chizi | 1 | 1 | 1 | 1 |
| Sauces, mhodzi | 1 | 1 | 1 | 1 |
| mafuta | Zvipuni zvitatu | Zvipuni zvitatu | Zvipuni zvitatu | Zvipuni zvitatu |
Semuenzaniso, kana yako calorie tarisiro iri pakati pe1200-1499 macalorie iwe aunofanira kudya pazuva:
- 3 midziyo yemidziyo
- 2 mudziyo wemuchero
- 4 midziyo protein
- 2 midziyo yemakabhohaidhiretsi
- 1 mudziyo wemafuta ane hutano
- 1 mudziyo wembeu
- 2 mashupuni oiri
Kana usina midziyo, shandisa 1 yekuyera mukombe = 236 ml (mune yeRussia chaiyo, girazi re250 ml):
Maitiro ekuverenga iyo chaiyo huwandu hwe macalorie
Iye zvino tinokupa iwe kuti uverenge iyo macalorie nenzira Autumn Calabres. Sezvo chinangwa chechirongwa 21 Zuva Rongedza chinokutungamira iwe muchimiro chakakura mukati memavhiki matatu, maitiro ake haigoni kunzi yakapfava. Iva wakagadzirira kurambidzwa. Nekudaro, iro rezuva nezuva chiyero chemakori chinoverengerwa seinotevera:
- Kurema kwako mumakg * 24,2 + 400 (macalorie akatsva) - 750 (kukanganiswa kwecaloric) = mwero wezuva nezuva wemakoriori
Heino muenzaniso uine huremu hwe 70 kg:
- 70 * 24,2 + 400 - 750 = 1344 kcal - koriori kushandiswa pazuva
Kana pakuverenga iyo nhamba yanga iri pasi pe1200, saka chiyero chako chichava 1200 kcal. Kana yakakura kudarika 2300, saka chiyero chako chichava 2300 kcal.
CALCULATOR CALCULATOR: online
Kwokutenga midziyo
Midziyo yeAutumn Calabres iwe yaunogona kuodha pane Aliexpress. Mari - 1200-1300 rubles (iine DVD ye21 Day Fix inodhura zvishoma), asi chaizvo zvichaita kuti hupenyu hwako huve nyore. Iwe haufanire kuverenga macalorie, kuyera chikafu, kuwanda uye kuwedzera manhamba. Midziyo yekutevera chikafu uye kudzikisa uremu zviri nyore.
- Batanidza kutenga: shopu 1
- Batanidza kutenga: shopu 2
Rondedzero yezvigadzirwa zvinobvumidzwa nechikamu
Sezvo chirongwa chakaburitswa muUS, rondedzero yezvigadzirwa yakanangwa zvakanyanya pamusika weAmerica. Asi zvizhinji zvezvigadzirwa kubva pakurongwa zvichiri kujaira kwatiri. Zvigadzirwa izvi zvinogona kushandiswa maererano nezvirambidzo zviri pamusoro. Kana chigadzirwa chisina kunyorwa, saka hazvibvumidzwe.
Miriwo: Kale, Kale, Brussels inomera, broccoli, asparagus, beet, madomasi, zucchini, bhinzi, mhiripiri, karoti, cauliflower, artichokes, eggplant, okra, jicama (turnips), pizi dzakasvibira, kabichi, magaka, celery, lettuce, howa, radish , hanyanisi, zvinomera.
Muchero: raspberries, blueberries, mabheribheri, mahabhurosi, watermelon, cantaloupe, orenji, tangerine, Apple, apricots, grapefruit, cherries, mazambiringa, kiwi, mango, pichisi, nekita, peya, chinanazi, bhanana, papaya, Fig, melon.
Mapuroteni: sardines, zamu rehuku, Turkey mazamu, huku yekuzadza, Turkey yekuzadza, uye mhuka yemusango, hove dzemusango, mazai, yogati yechiGreek, chena yechisikigo, yogati chena yechisikigo, mbama, nyama tsvuku, nyama yemombe yakaonda, tempeh, tofu, nyama yenguruve chiuno , tuna, ham, pastrami Turkey, ricotta chizi, kottage chizi, mapuroteni poda, vegeburger, Turkey bhekoni, shakelology (protein shake).
Carbohydrate: mbatatisi, mbambaira, quinoa, bhinzi, nyemba, edamame bhinzi, pizi, nyemba dzakabikwa, mupunga wakasviba, mupunga wemusango, mbatatisi, chibage, amaranth cereal, mapira, buckwheat, bhari, groats bulgur, oatmeal, oats yakakungurutswa; uyezve, zvese zviyo chete zviyo: pasita, makeke macouscous, zviyo, chingwa, pita chingwa, waffles, mapancake, echirungu muffin, mafakeji, tortilla, chibage tortilla.
Mafuta ane hutano: avocado, maarumondi, nzungu, mapistachios, pecans, walnuts, hummus, chizi, mukaka wekokonati, feta cheese, chizi yembudzi, mozzarella, cheddar, Provolone chizi, chizi "Monterey Jack".
Maseji nembeu: manhanga mbeu, mbeu yezuva, suname, mbeu yefilakisi, maorivhi, nzungu ruomba, coconut flakes isina shuga.
Oiri: olive olive extra virgin, coconut oil, linseed oiri, walnut mafuta, oiri yemanhanga mhodzi, nati maButter (almond, cashew, nzungu), sunflower mafuta, sesame mafuta, oiri yemanhanga mbeu.
Zvikafu zvinogona kudyiwa pasina muganho: mvura, ndimu, muto wemonimu, vhiniga, masitadhi, mahebhu, zvinonhuwira, gariki, ginger, Tabasco muto, zvinonhuwira.
Izvo zvakakosha kuti uyeuke:
1. Midziyo inogona kusanganiswa pamwechete chero nenzira. Semuenzaniso accounting account patafura:
2. Muenzaniso chaiwo wehurongwa hwekudya:
3. Midziyo yakayera chikafu muchimiro chakapedzwa uye kwete chakasviba.
4. Hapana kudikanwa kwekusimudza mudziyo (kana Mukombe) nesiraidhi.
5. Iyi chirongwa chekudya chakakodzera kwete chete kune avo vanodzidzisa zvinoenderana nechirongwa 21 Day Fix, asi kune vese dieters.
6. Kana chigadzirwa chisiri mune inotenderwa runyorwa, saka zvinorambidzwa.
7. Huwandu hwemidziyo hwakatarwa zuva rega rega mvumo yemacalorie:
Sezvaunoziva, iyi ingori imwe nzira iri nyore yekudya kwehuremu. Iwe unogona kunyatso tevera kurudziro kana kuzvigadzirisa iwe pachako. Nekudaro, kana iwe ukanyatsoteedzera chirongwa chekudya kubva kuAugumn Calabrese uye woita chirongwa che21 Day Fix, iwe unovimbiswa kuzadzikisa zvinoshamisa zviitiko munguva pfupi yenguva.
Ndokumbira utarise kuti Autumn inopa yakasarudzika yakaoma chirongwa chekudya. Iyo yakagadzirirwa kuwana mibairo yakakomba mumazuva makumi maviri nerimwe. Yakakurudzirwa kana iwe uchida kugadzirisa mwero wezuva nezuva wekhalori, kana iwe usina chokwadi kuti yakasimba yakadaro mitemo kwauri.
Verenga zvakare: Gadzirisa Zvakanyanya: tsananguro dzakadzama dzeese maekisesaizi + wega maonero nezvechirongwa.