Iyo 5 Kuruma Kudya Kudya: Inoshanda Kuti Udzikire Kurema?

Zvemukati

• Chii chinonzi 5 Kuruma Kudya?
• Maitiro ekutevera iyo 5 Kuruma Kudya
• Inogona kukubatsira here kuti uderedze huremu?
• Mamwe mabhenefiti eiyo 5 Kuruma Kudya
• Zvichida kudzikira kweiyo 5 Bite Kudya
• Zvinogona kukonzera kushomeka kwehutano
• Njodzi yakanyanya yekurema zvakare uye kusagadzikana maitiro ekudya
• Chikafu chekudya uye chekudzivirira
• Mharidzo menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Chinokosha

Chikamu chezveMweya Chikafu: 2.5 kubva pa5

Iyo 5 Bite Kudya chikafu chemafashoni icho chinovimbisa chinoshamisa kurasikirwa uremu, zvese zvichikubvumidza iwe kuti udye zvaunofarira zvekudya.

Inotengeswa seimwe nzira yekuvhiya uremu, uye vatsigiri vayo vanopenga pamusoro payo nyore-yekutevera nhungamiro uye mhedzisiro mhedzisiro.

Nekudaro, vamwe vanoona zvimwe zvezvinhu zvekudya izvi zvinoshungurudza, zvinosanganisira zvakaderera zvakanyanya zvekoriori zvemukati, zvinogona kushomeka kwevakavaka muviri, uye njodzi huru yekuremerwa kuwanazve.

Ichi chinyorwa chinoongorora iyo 5 Bite Kudya uye kuti inoshanda here kuonda.

Kuyera Chikamu Kuputsika

• Chikamu chakazara: 2.5
• Kurumidza kuonda: 4
• Yenguva refu-kurema kurasikirwa: 1
• Nyore kutevera: 3
• Hutano hutano: 2

ZVINOKOSHA ZVINOKOSHA: Iyo 5 Bite Kudya chikafu-chakaderera-koriori chikafu chinovimbisa nekukurumidza kurasikirwa uremu pasina kuverenga macalorie, unodzivirira sarudzo dzechikafu, kana kurovedza muviri. Kunyangwe inogona kukonzeresa kupfupika-kwenguva kurema kurasikirwa, ine akati wandei kuderera.

Chii chinonzi 5 Kuruma Kudya?

Iyo 5 Bite Diet yakagadzirwa muna 2007 naDr. Alwin Lewis, sechikamu chebhuku rake "Nei Kurema Around?"

Ichi chakanyanya-chakaderera-calori chikafu chinovimbisa nekukurumidza kurasikirwa uremu pasina kuverenga macalorie, kurega izvo chikafu iwe zvaunoda, kana kutevera yenguva dzose yekurovedza regimen.

Izvo zvakagadzirirwa kuti zvikupe iwo iwo akafanana uremu mhedzisiro iwe waungatarisira kubva kune gastric yekupfuura, kunova kuvhiya kunoderedza saizi yedumbu rako.

Kudya uku kunoratidza kuti vateveri vanogona kutarisira kurasikirwa zvakaringana se15 pondo (6.8 kg) vhiki rega rega nekudzikisira kudya kwavo kwekudya kungori 5 kungoruma pakudya.

Kwemakore, zvigadzirwa zvakati wandei zvakatorwa kubva mubhuku rekutanga, kusanganisira mumwe-on-one coaching mapakeji uye nhengo kune online online foramu yakanangana nekubatsira vaverengi kukwidziridza yavo yekuremerwa kurasikirwa (1).

Pfupiso

Iyo 5 Bite Diet idyo-yakaderera-koriori chikafu ichivimbisa kukubatsira iwe kurasikirwa nehuremu hwakawanda munguva pfupi kwazvo, pasina kuvhiya, chikafu chakakosha chikafu, kuverenga macalorie, kana kurovedza muviri.

Maitiro ekutevera iyo 5 Kuruma Kudya

Pfungwa yepakati ye5 Bite Diet ndeyekuti nekudzidza kudya semunhu akavhiyiwa gastric bypass kuvhiyiwa, iwe unodurura huremu pasina kuda maitiro.

Saizvozvowo, zvikamu zvehukuru zvinongorambidzwa kusvika pakakwirira kusvika gumi nemaviri-akaenzana-akarumwa ezvokudya pazuva. Unogona kutanga pachirongwa ichi nekukasira kana zvishoma nezvishoma kudzikisa kudya kwako kwemazuva mashoma kana vhiki.

Kuti uwane zvinongedzo, iyo 5 Bite Diet inokukurudzira kuti usvetuke mangwanani, uchingonwa kofi nhema chete pachinzvimbo. Unogona kubva wadya chero chaungade masikati uye chisvusvuro, chero bedzi huwandu hwese hwekurumwa husapfuure shanu pakudya.

Kunyangwe pasina chikafu chiri pamiganhu, kamwechete kuruma pakudya - kana kushoma kwemaviri pazuva - kunofanirwa kubva kunzvimbo ine mapuroteni-akapfuma, senge nyama, hove, mazai, mukaka, tofu, kana bhinzi.

Iwe unogona zvakare kuve nekurumwa kwechikafu pakati pekudya kweanopfuura maviri, kamwe-kuruma tudyo zuva rega rega uye kunwa zvisingaperi zviyero zvezvinwiwa zvisina macalorie.

Kudzidzira-kusimba kurovedza muviri kunotenderwa, asi kudzikamisa- uye kwakanyanya-kusimba kurovedza kunofanirwa kudzivirirwa pane chikafu ichi. Kuti ufukidze chero kushomeka kunovaka muviri, zvinokurudzirwa kutora multivitamin uye omega-3 yekuwedzera zuva rega rega.

Kana ukangosvika pachinangwa chako chekuyera, unorayirwa kuti uchinjire kuchikafu chinogadzikana, chine hupfumi kuti uchengetedze uremu hwako.

Pfupiso

Pane iyo 5 Bite Diet, hapana zvekudya zvisingabvumirwe, asi iwe unofanirwa kudzora zvakanyanya huwandu hwekurumwa kwaunotora pakudya kana chidya. Multivitamin uye omega-3 zvinowedzerwa zvinokurudzirwa kuvhara chero mipata yezvikafu zvine chekuita nechikafu.

Inogona kukubatsira here kuti uderedze huremu?

Sezvo nezvose zvakaderera-macalor diets, iyo 5 Bite Diet ingangokubatsira iwe kurasikirwa uremu - zvirinani pakutanga.

Kuganhurira huwandu hwechikafu chaunodya kusvika pakakwirira kusvika gumi nemaviri chekurumwa zuva rega rega zvinozoita kuti iwe udye mashoma macalorie kupfuura ako anodiwa nemuviri wako. Kutsvagurudza kunogara kuchiratidza kuti kushomeka kwekoriori kwakadai kunotungamira mukudzikira uremu, zvisinei nezvikafu zvaunodya (,,,).

Zvichienderana nesarudzo yako yechikafu, iyo 5 Bite Diet iri mukana wekukupa mashoma kupfuura mazana mazana masere macalorie pazuva, uchiisarudzira senge yakaderera-koriori chikafu (VLCD) ().

Sekureva kwenyanzvi, maVLCD anouya nechavo njodzi dzehutano, kusanganisira nyaya dzekugaya, njodzi yakawedzera yematombo, uye mukana wakanyanya wekusagadzikana kudya ().

Uye zvakare, humbowo hunoratidza kuti, kunyangwe zvichibatsira vanhu kutanga kudzikira uremu, mhando iyi yekudya inowanzo kutungamira kuhuremu hunowanazve, izvo zvinogona kuwedzera njodzi yako yekushushikana uye zvichikonzera pfungwa yekundikana muvanhu vari kuyedza kudzora huremu hwavo).

Nezvikonzero izvi, iyo 5 Bite Diet haina kutarisirwa senzira yakakodzera yekudzora huremu kuvanhu vazhinji uye inofanirwa kungoteedzerwa pasi pekutarisirwa kwechiremba.

Pfupiso

Iyo 5 Bite Diet ingangokubatsira iwe kurasikirwa uremu. Nekudaro, uku kurasikirwa kwekurema kunogona kuperekedzwa nenjodzi dzinoverengeka dzehutano. Uyezve, njodzi yekuremerwa zvekare kana iwe uchinge wabva mukudya yakanyanya kwazvo. Kudya uku kunofanirwa kungoteedzerwa pasi pekutarisirwa kwechiremba.

Mamwe mabhenefiti eiyo 5 Kuruma Kudya

Iyo 5 Bite Kudya inogona kupa mamwe mabhenefiti, mazhinji acho anoenderana nekwaniso yayo yekusimudzira kuonda.

Vatsigiri vanowanzo taura kuti kudya kwacho hakuise chero zvirambidzo pane zvaunodya uye kunongotarisa pane zvaunodya. Naizvozvo, ma dieters haafanire kusiya chikafu chavanofarira kuti vadzikire.

Uye zvakare, kutsvagurudza kunoratidza kuti kurasikirwa kunyangwe zvishoma se5-10% yehuremu hwako kunogona kubatsira kudzikamisa marwadzo pamwe uye njodzi yako yerudzi rwechipiri chirwere cheshuga (,).

Zvidzidzo zvinowedzera kuratidza kuti kurasikirwa uremu kunogona kudzikisira njodzi dzehosha yemoyo, senge triglyceride, LDL (yakaipa) cholesterol, uye kuwedzerwa kweropa (,).

Iyo 5 Bite Diet inosimbisa kuti njodzi dzehutano dzekuramba uine huremu hwakanyanya kana kuvhiyiwa uremu zvakanyanya kupfuura izvo zvinokonzerwa nekudzikamisa kwenguva pfupi huwandu hwechikafu chaunodya.

Zvakangodaro, gara uchifunga kuti izvi zvakanaka zvinongoitika chete kana uchikwanisa kutsigira uremu hwako. Kutsvagurudza kunoratidza kuti izvi hazviwanzo kuitika mushure mekutevera VLCD senge iyo 5 Bite Diet ().

Pfupiso

Nekubatsira iwe kudzikisa huremu, iyo 5 Bite Kudya inogona kudzikisira marwadzo akabatana uye kudzikisa njodzi yako yechirwere chemwoyo uye mhando 2 chirwere cheshuga. Nekudaro, izvi mabhenefiti anogona kunge akaregedzwa nenjodzi huru yekuremerwa kuwanazve.

Zvichida kudzikira kweiyo 5 Bite Kudya

Sezvo nezvese zvine simba macalorie-anorambidzwa kudya, iyo 5 Bite Diet inouya nemadhora akati wandei.

Zvinogona kukonzera kushomeka kwehutano

Zvinenge zvisingakwanisike kusangana nezvinodiwa zvako zvinovaka muviri nekudya mashoma macalorie zuva rega rega, kunyangwe chikafu chako chichisanganisira chikafu chine hupfumi. Izvi zvinogona kutungamira kumhedzisiro senge kuneta, dzungu, kuzvimbirwa, uye kunyangwe kurasikirwa kwehuwandu hwepfupa ().

Ngozi yekushomeka kwehutano inonyanya kukwirira kune avo vanoda kurasikirwa huremu hwakati wandei, sezvo vachitevera chikafu ichi-chakatemerwa kudya kwenguva yakareba.

Izvo zvinokurudzirwa zvezuva nezuva multivitamin uye omega-3 zvinowedzera zvinogona kudzikisa kuomarara kwemamwe ematambudziko aya asi usatsive kuwana izvo zvinovaka muviri kubva kuzvikafu (,).

Pamusoro pezvo, sezvo ma dieters achibvumidzwa kusarudza chero chikafu chavanoda, zvakanyanya-zvakagadziriswa chikafu senge chikafu chinokurumidza, zviwitsi, uye machipisi anogona kutonga kudya kwekoriori, izvo zvisina kunaka kune hutano hwako hwese ().

Njodzi yakanyanya yekurema zvakare uye kusagadzikana maitiro ekudya

Kugara uchidya mashoma macalorie kupfuura ako anodikanwa nemuviri wako kunogona kutungamira mukurasikirwa nemhasuru uye kunonoka metabolism yako. Nekudaro, iyo inononoka metabolism inoita kuti zvinyanye kuomarara kuchengetedza huremu hwako uye inowedzera mukana wako wehuremu kudzokazve nekufamba kwenguva (,).

Uchapupu hunoratidza zvakare kuti kudzikamisa zvakanyanya macalorie, sekukurudzirwa neichi chikafu, kunogona kuwedzera njodzi yako yekuzvinyanyisa kudya maitiro. Naizvozvo, chikafu ichi chakanyanya kukodzera kune vanhu vanokombamira kana vane nhoroondo yekusagadzikana kudya maitiro ().

Pfupiso

Iyo 5 Bite Kudya inoita kuti zviome kusangana nezvinodiwa zvako zvemuviri. Izvo zvinogona zvakare kuwedzera njodzi yako yekusagadzikana kudya uye kukonzera metabolism yako kunonoka, zvichikanganisa kugona kwako kuchengetedza uremu pamusoro penguva refu.

Chikafu chekudya uye chekudzivirira

Iyo 5 Bite Diet haiise chero zvirambidzo pane zvaunogona kudya.

Unobvumidzwa kudya zvese zvaunoshuvira, chero bedzi iwe uchiganhurira kutora kwako kusvika gumi nemaviri kunorumwa pazuva, izvo zvinokodzera kupararira pamusoro pezvekudya zviviri uye zviviri zvekuzvisarudzira zvekudya zvekudya zuva rega rega.

Nekudaro, iwo madhairekisheni anokukurudzira iwe kuti ubatanidze kamwechete kuruma kwechikafu chine mapuroteni-pakudya kwoga kwega, se

• nyama nehuku
• hove uye hove
• mazai
• dairy
• tofu, tempeh, uye seitan
• nyemba dzakaita bhinzi nenyemba

Kubatsira kudzivirira kushomeka kwehutano, iyo 5 Bite Diet inosimbisawo kukosha kwekutora multivitamin uye omega-3 yekuwedzera zuva rega rega.

Pfupiso

Hapana zvekudya zvisingabvumirwe pane iyo 5 Bite Kudya. Zvakadaro, mapuroteni-akapfuma chikafu anofanirwa kuverengerwa pakudya kwega kwega. Uye zvakare, multivitamin uye omega-3 zvinowedzera zvinofanirwa kutorwa zuva nezuva.

Mharidzo menyu

Heano matatu-mazuva esampu yemenyu inoenderana neiyo 5 Bite Kudya. Snacks inosarudzika asi inosanganisirwa mune ino sampu menyu.

Zuva 1

• Kudya kwemangwanani: kofi uye multivitamin
• Snack: 1 kuruma kweapuro
• Kwekudya kwemasikati: 5 kurumwa kweye-yakapfeka hamburger kana veggie burger uye omega-3 yekuwedzera
• Snack: 1 kuruma kwe snickers bar
• Kudya kwemanheru: 3 kurumwa kwemacaroni uye chizi uye 2 kuruma kwechokoreti brownie

Zuva 2

• Kudya kwemangwanani: kofi uye multivitamin
• Snack: 1 kuruma kwemango
• Kwekudya kwemasikati: 5 kurumwa kwetaco kwakazara nehuku, mhiripiri, uye maavocado uye omega-3 yekuwedzera
• Snack: 1 gulp yemichero-uye-yogati smoothie
• Kudya kwemanheru: 3 kurumwa kwecoliflower-crust pizza nezvako zvaunoda toppings uye 2 kurumwa kweiyo rhubarb pie

Zuva 3

• Kudya kwemangwanani: kofi uye multivitamin
• Snack: 1 kuruma kwebhanana
• Kwekudya kwemasikati: 5 kurumwa kwesipinashi, chizi, uye howa quiche uye omega-3 yekuwedzera
• Snack: 1 kuruma kwegranola bar
• Kudya kwemanheru: 5 kurumwa kwespaghetti uye nyama dzekudya

Sezvauri kuona, vanhu vanoteera iyo 5 Bite Diet vanogona kusarudza chero chikafu chavanoda, kusanganisira yakakwira-koriori madhiri, sekureba sekunge gumi 10-12 kuruma pazuva mutemo uchiteverwa.

Pfupiso

Iyo 5 Bite Diet inokupa iwe sarudzo yekunakidzwa neyako yaunofarira chikafu uye ndokusiira iyo kwauri kuti usarudze kuti mangani-ane chikafu-akapfuma chikafu chekuisa mumenyu yako yezuva nezuva.

Chinokosha

Iyo 5 Bite Kudya chikafu chemafashoni chinosimudzira chakakomba chekoriyori muedzo mukuedza kusimudzira kurasika kwekurema uremu.

Inogona kudzora metabolism yako uye nekuwedzera njodzi yako yekuremerwa kuwanazve.

Uye zvakare, chikafu ichi hachina kukwana zvinovaka muviri uye chinogona kutungamira mukushomeka kwehutano uye mhedzisiro yehutano kwenguva refu.

Izvo hazvina kukodzera kune vanhu vazhinji, uye avo vanoda kuziva kuti vanofanira kuzviita chete pasi pekutarisirwa kwechiremba.