Tim Ferris Kudya, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1100 Kcal.

Sezvaunoziva, nzira dzakawanda dzekurasikirwa dzinotikurudzira kuti tisiye zvatinoda zvekudya kana kuita nenzara zvachose. Chinhu chinofadza kunze kweichi chikafu chakagadzirwa naTim Ferris (munyori weAmerica, mutauri uye gurukota rezvehutano, anozivikanwa saTimotio). Ichi chikafu chakasarudzika uye chinoshanda cheupenyu hwese hachidi kubvisirwa chikafu kubva kwatiri, asi kuti chinotibatsira kudzikisa huremu nyore uye kunyaradzwa. Bhuku raFerris rine mapeji mazana manomwe "Muviri mumaawa mana" rinotsanangura pfungwa dzakakosha dzekushanda kwemuviri: kudya kwemahydrohydrate kana kwakaderera-makabhohaidhiretsi, zvinowedzera, kettlebell kurovedza muviri, kugadzirisa mhedzisiro.

Tim Ferris Kudya Zvinodiwa

Ferris anorayira kurega kuverenga macalorie. Maererano naye, kusimba kwesimba rezvigadzirwa zvinodyiwa zvinogona kunge zvakasiyana zvakasiyana nehuwandu hwesimba rinotorwa nemuviri, saka haufaniri kusungirirwa kune chiratidzo chekutanga. Pane kudaro, munyori anosimudza kukosha kweiyo glycemic index (GI).

Mutemo mukuru wekudya kwaTim Ferris kudya chikafu, iyo glycemic index iyo yakaderera sezvinobvira. Ehe, zviri nyore kuti izvi zvigare uine tafura yeGI iripedyo. Asi, kana iwe usingakwanise kana usingade kuita izvi, teerera kune akakosha kurudziro maererano nesarudzo yechikafu.

Iwe unofanirwa kurega "machena" macarbohydrates kana kudzikamisa huwandu hwavo mukudya kwako zvakanyanya sezvinobvira. Kunze kunosanganisira shuga uye zvese zvekudya zvine shuga, pasta, chena uye shava mupunga, chero chingwa, cornflakes, mbatatisi uye zvese zvigadzirwa zvakagadzirwa kubva mairi. Mukuwedzera, Ferris anokurudzira kukanganwa nezvese carbonated sugary drinks, pamwe chete nemichero inotapira.

Zvese izvi zvinoda kuchinjwa neakasiyana madhiri madhishi uye miriwo saladi. Inokurudzirwa kugadzira huku nehove sosi yeprotein ine hutano, iyo inofanirwa kunge yakakwana mukudya. Iwe unogona zvakare kudya nyama tsvuku, asi kwete kazhinji.

Izvo zvakakosha kuti usanyanya kudya. Edza kupinda mutsika yekusiya tafura nekunzwa kushoma kwenzara, asi kwete nehuremu. Ferris anorayira pamusoro pekudya manheru mushure me18 pm. Kana iwe ukaenda kunorara nguva yapera, iwe unogona kuchinja yako yekudya kwemanheru. Asi haifanire kunge iri kumashure kweanenge maawa matatu kusvika zororo rehusiku. Edza kudya zvishoma. Iyo chaiyo nhamba yekudya ndeye 3 kana 4.

Iye anovandudza dhayeti anoda chikafu chisina kujairika. Sarudza matatu kusvika mana akaderera eGI madhishi uye uwaite iwo hwaro hwemenu menyu. Iye munyori wenzira yacho anoti iye anowanzo shandisa bhinzi, asparagasi, chipfuva chehuku. Izvo hazvidikanwa kutevedzera urwu runyorwa. Asi zvinodikanwa kuti chikafu chinosanganisira: huku, hove (asi kwete dzvuku), nyama yemombe, nyemba (nyemba, bhinzi, pizi), mazai ehuku (kunyanya mapuroteni avo), broccoli, kolifulawa, chero mimwe miriwo, sipinashi uye akasiyana magidhi, kimchi. Ferris anopa zano kugadzira menyu kwete kubva kune kunze kwemiriwo, asi kubva kune ayo anokura mumativi ako. Mune izvi anotsigirwa nevazhinji vanoona nezvehutano uye vanachiremba. Tim Ferris anobata magaka, madomasi, hanyanisi, asiparagasi, lettuce, chena kabichi, broccoli mukuremekedzwa kukuru. Edza kusadya michero, zvine yakawanda shuga uye glucose. Zvibereko zvinogona kutsiva matomatisi nemaavocado.

Chinhu chete icho chikafu chinorayirwa nemudzori ndeye koriori yezvinhu zvine mvura. Asi izvo hazvifanirwe kukupa chero dambudziko rakakomba. Zvakare, kunze kwemvura inonwiwa ine carbonated inotapira, iwe unofanirwa kuti kwete kumukaka uye majusi akapakurwa. Kana iwe uchida kunwa chimwe chinhu kubva padoro, Ferris anokurudzira kusarudza waini tsvuku yakaoma, asi hazvikurudzirwe kunwa zvinopfuura girazi rechinwiwa ichi pazuva. Doro rakarambidzwa zvachose. Iwe unogona, uye unotoda, kunwa isina-kabhoni mvura yakachena muhuwandu husingaverengeki. Izvo zvakare zvinotenderwa kudya nhema kana girini tii isina shuga, kofi nesinamoni.

Bhonasi yakanaka inoita kuti chikafu cheFerris chiwedzere kunakidza ndechekuti kamwe pasvondo zvinotenderwa kuve ne "binge day". Pazuva rino, unogona kudya uye kunwa zvachose zvinhu zvose (kunyangwe zvigadzirwa zvinorambidzwa zvachose mukudya) uye mune chero huwandu. Nenzira, vazhinji vezvokudya zvinovaka muviri vanotsoropodza tsika iyi yekudya. Tim Ferris anosimbirira pamabhenefiti eiyi kuputika kwemakoriyumu kuwedzera metabolism. Mhinduro kubva kuvanhu vari kushandisa nzira iyi inosimbisa kuti uremu hauwane mushure mezuva re omnivorous.

Idya chisvusvuro mumaminitsi ekutanga makumi matatu-30 mushure mekumuka. Kudya kwemangwanani, sekureva kwaFerris, inofanirwa kuve nemazai maviri kana matatu uye mapuroteni. Zvekutsvaira chikafu, zviri nani kushandisa macadamia nut mafuta kana maorivhi. Izvo zvinobatsira kutora mamwe mavitamini, asi haafanire kunge aine yakawanda iron. Muzhinji, Ferris mubhuku rake anokurudzira kushandiswa kwezvakasiyana zvinowedzera uye mavitamini. Zvinoenderana neongororo, kana iwe ukatevera zvese zvinokurudzirwa nemunyori, zvinoda mari yakanaka. Vamwe vanopokana kuti maviri ekuwedzera anokwana. Kunyanya, isu tiri kutaura nezvegariki mapiritsi uye girini tii macapsule. Iwe pachako uchafanirwa kusarudza kana kushandisa mamwe ekuwedzera uye ndeapi.

Chiitiko chemuviri uchitevera chikafu chaTim Ferris chinokurudzirwa. Shingairira sezvinobvira. Iye munyori wezvekudya iye ari fan wekudzidzira uremu nezviyereso. Uye kunyangwe bonde rakaringana, iye anopa zano kurongedza muviri nepondo huremu kaviri pasvondo (ita machira nawo). Anogadzira nzira anodana ichi chiitwa chakanyanya kunaka pakurasikirwa nehuremu nekupomba muchina. Kana kudzidziswa kwesimba kusiri kwako, unogona kusarudza mamwe marudzi emitambo yekurovedza muviri (semuenzaniso, ita maekisesaizi, kushambira, kana kukwira bhasikoro). Chinhu chikuru ndechekuti iko kudzidziswa kwakanyanya uye kwakajairwa zvakakwana. Izvi zvichanyatso mhanyisa kutanga kwehuremu hwekurasikirwa

Iwe unogona kupedzisa iyo dhayeti kana kuunza mamwe maindulgences mumenyu chero nguva. Chiyero chekudzikira uremu ndecheumwe neumwe uye zvinoenderana nehunhu hwemuviri uye huremu hwekutanga. Zvinoenderana neongororo, zvinowanzoita 1,5-2 kilograms pasvondo.

Tim Ferris Kudya Menyu

Tim Ferris Kudya Menyu Muenzaniso

Kudya kwemangwanani: mazai akachekwa kubva kumazai machena uye imwe yolk; yakabikwa isiri-starchy miriwo.

Kwekudya kwemasikati: yakabikwa nyuchi nyuchi uye Mexican bhinzi.

Snack: Chishoma chebhinzi nhema uye kushumirwa kweguacamole (mashed avocado).

Kudya kwemanheru: yakabikwa nyama yemombe kana huku; yakabikwa yemiriwo musanganiswa.

Tim Ferris kudya kunopesana

  • Hazvikurudzirwi kutaura nezve kudya kwaTim Ferris kwezvironda zvemudumbu, gastritis, chirwere cheshuga mellitus, kusagadzikana kwematumbo, kusagadzikana kwemagetsi, hosha yemoyo uye kuwedzera kwezvirwere zvisingaperi.
  • Nomuzvarirwo, haufanire kudya panguva yekuzvitakura nekuyamwisa, vana uye vanhu vezera.

Kunaka kwekudya kwaTim Ferris

  1. PaTim Ferris chikafu, haufanire kufa nenzara, unogona kudya zvinogutsa uye uchirasikirwa nehuremu.
  2. Kusiyana nedzimwe nzira dzakaderera-dzekudzikisa uremu, iyi inobvumidza iwe kuronga zuva rekuzorora pasvondo, uye nekudaro zviri nyore kushivirira zvese zvepfungwa uye nemuviri. Zviri nyore "kubvumirana" newe kuti unogona kushandisa chaunofarira mumazuva mashoma pane kunzwisisa kuti iwe unofanirwa kukanganwa nezvazvo kwenguva yese yekudya.
  3. Zvakare, vazhinji vanonyengerwa nenyaya yekuti Ferris haadanidzi kuti vasiye zvachose doro uye havawone chero chakaipa nekumwa girazi rewaini pazuva.
  4. Kudya uku kwakakodzera kune vanhu vanotungamira mararamiro anoshanda uye vanotamba mitambo. Misumbu yedu inoda mapuroteni, uye nenzira yeFerris, kana iwe ukagadzira menyu ine musoro, zvakakwana.

Kukanganisa kwekudya kwaTim Ferris

Nekuda kwekuchekwa kwemakabohydrate pane kudya kwaTim Ferris, zviratidzo zvehypoglycemia (yakaderera ropa glucose) zvinogona kuitika: kushaya simba, dzungu, kurara, kushushikana, kuneta, nezvimwewo. Izvi zvinogona kukonzeresa kukanganiswa kwechikafu uye kudzokera kumusoro -carb kudya.

Kushandisazve iyo Tim Ferris Kudya

Iyi yekudzikira uremu system haina yakajeka nguva yakatarwa yekutevedzera. Tim Ferris pachake anokukurudzira kuti uteerere kumitemo yayo muhupenyu hwako hwese, kana mamiriro ako asiri chikonzero chekushushikana.

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