Muviri Unogadzirisazve Kudya: Zvinoshanda Kuti Uremerwe Kurema?

Zvemukati

• Hutano hwechikafu chekudya: 2.7 kunze kwe5
• Chii chinonzi Muviri Reset Kudya?
• Maitiro ekutevera iwo Muviri Reset Kudya
• Kubatsira kweMuviri Kudzoreredza Kudya
• Inogona kukubatsira iwe kurasikirwa uremu
• Inogona kukuchengetedza iwe kukurudzira pakutanga
• Yakakwirira muzvikafu zvine hupfumi
• Zvichida kudzikira
• Inogona kunyanya kudzora macalorie
• Zvingave zvakaoma kutevera kwenguva refu
• Chikafu chekudya
• Smoothies
• Snacks
• Kudya
• Zvikafu zvekudzivirira
• Muenzaniso chirongwa chekudya
• Chikamu 1
• Chikamu 2
• Chikamu 3
• Chinokosha

Hutano hwechikafu chekudya: 2.7 kunze kwe5

Iyo Muviri Reset Kudya inozivikanwa inozivikanwa yemazuva gumi nemashanu yekudya iyo yakatsigirwa nevanoverengeka vanozivikanwa.

Vanotsigira vanoratidza kuti iri nyore, ine hutano nzira yekusimudzira metabolism uye kudeura uremu nekukurumidza. Nekudaro, iwe unogona kushamisika kana zvirevo zvaro zvichimiririra kuongororwa.

Ichi chinyorwa chinoongorora zvayakanakira nezvayakaipira zvemuviri Reset Kudya kukuudza kana zvichizobatsira kurasikirwa uremu.

• Chikamu chakazara: 2.7
• Kuonda: 3
• Kudya zvine hutano: 3
• Kugadzikana: 1.5
• Muviri wese hutano: 4.5
• Hutano hutano: 4
• Uchapupu-hwakavakirwa: 2

ZVINOKOSHA ZVINOKOSHA: Iyo Muviri Reset Kudya inokurudzira kuora uremu kuburikidza neiyo smoothie-yakavakirwa chirongwa chekudya pamwe chete nezvikafu zvese uye kurovedza muviri. Asi, kumisikidzwa kwaro kwakanyanya kwekoriori uye kwechinguva chipfupi zvinoita kuti igare isingagadzirisike.

Chii chinonzi Muviri Reset Kudya?

Muviri Reset Chikafu chakagadzirwa naHarley Pasternak, murairidzi ane mukurumbira ane nhoroondo yekurovedza muviri uye nesainzi yezvehutano.

Pasternak anotenda kuti iwe unonyanya kukurudzirwa kunamatira kuhurongwa hwekudzora uremu kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitsaura ().

Nekudaro, iyo Muviri Reset Kudya inovavarira kusvetuka-kutanga kuora uremu neakaderera macalor eupurani mapurani uye akareruka kurovedza muviri mukati menguva yemazuva gumi nemashanu.

Bhuku raPasternak, "Muviri Dzorerazve Kudya: Simba Simba Rako Metabolism, Blast Fat, uye Shed Pound mumazuva gumi nemashanu chete," inoisa chirongwa chekudya, icho chinosimbisa zvakagadzirwa nemaoko smoothies, yakakwira fiber tudyo, uye nyore kudya.

Iwe unofanirwa kuitirwa kuteedzera chaiwo mabikirwo kubva mubhuku raPasternak uye bhuku rekuwedzera rekubika, "Muviri Reset Diet Cookbook." Pasternak anoratidza kuti aya mapapiro anoderedza nguva uye kushanda mukicheni, iyo yaanotenda kuti yakakosha pakudya kwakabudirira.

Kunyangwe iyo chaiyo koriori kuverenga ichisiyana zvichienderana nemaresipi aunosarudza, unogona kutarisira kushandisa avhareji mazana matatu emacalorie pa smoothie, 150-200 macalorie pahombodo, uye mazana matatu emazana macalorie pakudya. Izvi zvinokwana kuita ingangoita 1,200-1,400 macalorie pazuva.

Kudya uku kunoratidzira kurerutsa kurovedza muviri senge kufamba uye 5-10-mineti mabout ekurwisa kurovedzwa senge kudzidziswa uremu kupisa macalorie pasina "kuwedzeredza" chako chishuwo.

Iyo Muviri Reset Kudya chirongwa chemazuva gumi neshanu chekoriori inovavarira kutanga nekukurumidza kurasikirwa nekuremerwa nekuvimba zvakanyanya nema smoothies uye zvakapusa zvekudya.

Maitiro ekutevera iwo Muviri Reset Kudya

Iyo Muviri Reset Kudya kwakakamurwa kuita matatu-mazuva mashanu-zvikamu. Chikamu chimwe nechimwe chine maitiro ayo ezvokudya uye maitiro ekurovedza muviri.

Iwe unodya kashanu pazuva, uchifambira mberi kubva kunyanya kune smoothies muChikamu 1 kune zvimwe zvekudya zvakaomarara muZvikamu 2 ne3.

Heino mhedziso yezvikamu zvitatu (2):

• Chikamu 1. Tsiva chisvusvuro, masikati, uye kudya kwemanheru nema smoothies uye idya zviviri zvinonaka pazuva. Zvekuita zvemuviri, famba inokwana zviuru gumi nhanho zuva rega rega.
• Chikamu 2. Tsiva chikafu chechipiri nema smoothies, idya 1 kudya kwakasimba, uye uve nezvikafu zvishoma zviviri pazuva. Zvekuita zvemuviri, famba zviuru gumi nhanho zuva rega rega uye pedzisa maminetsi mashanu ekudzivirira kudzidziswa uchishandisa mana akasiyana maitiro pane matatu emazuva.
• Chikamu 3. Tsiva 1 kudya nesmoothie uye idya 2 yakaderera macalorie chikafu uye 2 zvidyiwa pazuva. Zvekuita zvemuviri, famba nhanho zviuru gumi uye zadza maminetsi mashanu ekudzivirira kudzidziswa uchishandisa mana akasiyana ekurovedza muviri mazuva ese.

Mushure mekudya kwemazuva ese gumi nemashanu, iwe unofanirwa kutevedzera chirongwa chekudya chakatsanangurwa muChikamu che3 nekuwedzera kumwe - kaviri-pasvondo "chikafu chemahara" chinokutendera kuti udye kana kunwa chero chaunoda. Izvi zvinosanganisirwa semubairo uye nzira yekudzivirira kunzwa kwekushayiwa.

Pasternak inoratidza kuti kuramba uchizvidzivirira pachako chikafu chaunofarira kunogona kutungamira pakudya zvakanyanya (2, 3).

Mushure memazuva gumi nemashanu ekutanga, hapana chekupedzisira chepamutemo pakudya kwehuremu uye kugadziriswa. Sekureva kwaPasternak, maitiro uye maitiro awakagadzira mumazuva gumi nemashanu anotarisirwa kuteedzerwa kweupenyu hwese (2).

Muviri Reset Chikafu chakakamurwa kuita zvikamu zvitatu, chimwe nechimwe chazvo chinotora mazuva mashanu uye chinotevera chirongwa chakatarwa chekudya chine smoothies, zvinwiwa, uye kudya kwakasimba.

Kubatsira kweMuviri Kudzoreredza Kudya

Kunyangwe iyo Muviri Reset Chikafu pachayo chisina kudzidza, mamwe acho makuru makuru akavakirwa pauchapupu hwesainzi.

Heano mamwe emamwe mabhenefiti ezvekudya.

Inogona kukubatsira iwe kurasikirwa uremu

Iyo Muviri Reset Kudya ingangove inoshanda mukudzikisira uremu - zvirinani munguva pfupi.

Pakupedzisira, kurasikirwa uremu kunoitika kana iwe ukapisa macalorie akawanda kupfuura aunotora. Sezvo chirongwa ichi chine low calorie smoothies, zvinwiwa, uye chikafu, zvinogona kuisa muviri wako mukushomeka kwekoriori. Chirongwa chekurovedza muviri chinobatsirawo iwe kupisa macalorie.

Kuti uzviise muchiono, chirongwa ichi chinopa makomberedza 1,200-1,400 macalorie pazuva - pazasi peyakajairika zviuru zviviri macalorie anokurudzirwa kune vanhu vakuru kuti vachengetedze huremu hwavo ().

Mune kumwe kuongorora, dieters pane yakafanana 1,200-1,500-koriori chikafu chinosanganisira 2 kudya uye 2 kudya kutsiva kuzungunusa pazuva kwakarasikirwa avhareji e15 pondo (6.8 kg) ().

Nekudaro, izvi zvaive pamusoro peiyo yegore-rekurema uremu uye chirongwa chekuchengetedza.

Izvo zvakakoshawo kuti uzive kuti zvakasiyana zvinhu, senge zera, huremu, kukwirira, uye bonde, zvinoita mukudzikira uremu ().

Inogona kukuchengetedza iwe kukurudzira pakutanga

Kunyangwe mazuva gumi nemashanu iri nguva ipfupi, chero huremu hwaunodurura panguva ino hunogona kukukurudzira kuti unamatire neMuviri Kudzoreredza Kudya kwenguva yakareba.

Izvi zvinodaro nekuti kukurumidza kwekutanga kurasikirwa kwekurema kwakasungirirwa kune yekubudirira kwenguva refu yekudya kubudirira (,).

Zvakare, yakaderera yekutanga uremu inosanganisirwa neakakwira madonhwe emitengo muhuremu hwekurasikirwa zvirongwa ().

Vatsvagiri vanoratidza kuti mutsauko uyu unogona kunge wakakonzerwa nematanho ekukurudzira. Zvichitaurwa zviri nyore, vanhu vanoona mhedzisiro mhedzisiro vanogona kukurudzirwa kuenderera nechirongwa nekuti ivo vanotenda kuti chinoshanda ().

Yakakwirira muzvikafu zvine hupfumi

Muviri Reset Chikafu chinosimbisa chikafu chine hutano semichero, miriwo, zviyo zvese, nzungu, nyemba, mapuroteni akaonda, uye mukaka wakaderera wemafuta.

Izvi zvekudya zvinogadzira chikafu chakakomberedzwa nekuti chinopa akasiyana mavitamini akakosha uye mamineral ().

Zvakare, iyo Muviri Reset Chikafu chirongwa chekudya chakazara nefibisi kubva kune akawanda akazara chikafu mune ayo smoothies, tudyo, uye yakasimba kudya.

Kudya kwakanyanya mu fiber kwakabatana nehuremu hwehuremu hwemuviri uye nenjodzi yakadzikira yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, mamwe kanzira, uye zvimwe zvirwere zvisingaperi ().

Iyo Muviri Reset chikafu chinogona kukubatsira iwe kurasikirwa uremu uye kukuchengetedza iwe pakutanga kukurudzirwa. Zvakare, inoumbwa nezvikafu zvine hutano zvakanyanya.

Zvichida kudzikira

Kunyangwe iyo Muviri Reset Kudya kuchikubatsira iwe kurasikirwa uremu, inouya pamwe nekugona kudzikira.

Inogona kunyanya kudzora macalorie

Kunyangwe iyo dhayeti ichipa kushoma nzira yekugadzirisa kune vanhu vanopfuura 175 mapaundi (79 kg), inowanzo kupa kwakatenderedza 1,200-1,400 macalorie pazuva.

Izvi hazvisi zvakanyanyisa kuomarara kwekorori kune vamwe vanhu asiwo zvinogona kutungamira mukushomeka kwehutano. Zvichitaurwa zviri nyore, kudya kwakaderera kwekoriori kazhinji kunoshaya ese ma carbs, mapuroteni, mafuta, mavitamini, uye zvicherwa zvaunoda kuti uve nehutano hwakakwana ().

Uyezve, kudzora kwakanyanya kwekoriori uye nekukurumidza kurasikirwa uremu zvakaratidzirwa kunonoka metabolism - kunyangwe mushure mekumira kudya - uye zvinogona kukonzera kuderedzwa zvakanyanya kwemhasuru (,,,).

Izvo zvakati, chikafu cheprotein-chakapfuma chikafu uye chinotarisa pakurwisa kurovedza muviri kunogona kudzikamisa kumwe kurasikirwa kwemhasuru (,).

Zvingave zvakaoma kutevera kwenguva refu

Tsvagiridzo inoratidza kuti chero yakaderera macalorie chikafu inogona kushandira kuonda kurasikirwa chero bedzi iwe uchikwanisa kunamatira nayo ().

Zvinoenderana nekuongororwa kwevanhu vanopfuura mazana mashanu vachitevera mapurogiramu ekudzikisa uremu, chinonyanya kudonhedza chirevo inzara dzenzara ().

Iyo Muviri Reset Chikafu chakazara fiber uye mapuroteni-akapfuma chikafu, izvo zvinogona kubatsira kudzikisira chako chishuwo. Nekudaro, chikafu chayo chemvura, senge smoothies, inogona kunge isinganyanye kuzadza pane chikafu chakasimba (20,).

Yakaderera macalorie kutora zvakare inoburitsa nzara mahormone, chiri chikonzero chingangoita kuti vanhu vasiye uremu hurongwa (,).

Iyo Muviri Reset Kudya kunogona kutungamira kwakakomba koriori kudzivirirwa mune vamwe vanhu, ayo anogona kudzikisa tsandanyama, kunonoka metabolism, uye kukonzera kushomeka kwehutano.

Chikafu chekudya

Iyo Muviri Reset Chikafu iwe waunodya kashanu pazuva. Chirongwa chayo chekudya chinosanganisira yakaderera macalorie smoothies, zvinwiwa, uye chikafu.

Smoothies

Smoothies iri pane menyu katatu pazuva muChikamu 1, kaviri pazuva muChikamu 2, uye kamwe pazuva pazuva reChikamu 3.

Kunyangwe Pasternak isingapi chero saizi stipulations yeiyo smoothies, iye anopa chaiwo mapepicha ane 270-325 macalorie imwe neimwe.

Zvakadaro, kana iwe uchirema pamusoro pemazana 175 pondo (79 kg), unobvumidzwa kuwedzera hukuru hwekushumira nechetatu-chega kuverengera kuwedzera koriori uye zvinovaka muviri zvinodiwa.

Iyo smoothies inogadzirwa uchishandisa zvina zvakakosha zvinhu, izvo zvigadzirwa zvaunogona kuchinjisa zvichibva pane zvaunofarira:

• Liquid hwaro: mvura, yakavhenganiswa mvura, yakaderera kana isina mukaka mukaka, kana mukaka wenondairy semuarumondi kana mukaka we soy
• Mapuroteni: protein poda, tofu, kana yogati isina mafuta
• Mafuta ane hutano: avocado, nzungu, kana mhodzi
• Yakakwira fiber carbs: chero michero - kunyangwe mabriji, maorenji, maapuro, uye mapeya zvinokurudzirwa kune yavo fiber zvemukati - pamwe nemashizha miriwo miriwo yakaita sepinashi kana kare

Zvinotapira senge huchi, mapira manyuchi, uye nzimbe shuga hazvibvumirwe mumitsara, uye kana michero yakarongedzwa ine zvinotapira zvakawedzerwa.

Mhando nhatu dzema smoothie mapepa anopiwa, akatumidzwa mazita avo kana akasanganiswa - chena, tsvuku uye girini smoothies.

Snacks

Iwe unodya yakaderera macalorie zvinwiwa kaviri zuva nezuva mukati meiyo yakazara-yemazuva gumi-ezvekudya.

Zvikafu zvekudya izvi zvinofanirwa kunge zviine zana nemakumi mashanu emacalorie, zvive zvakaderera mushuga, uye zvine magiramu mashanu epuroteni uye faibha. Mienzaniso inosanganisira:

• edamame
• pachena mhepo-popped popcorn
• celery ine nzungu ruomba
• gorosi rose rinokanganisa nemafuta-asina chizi
• maapuro zvidimbu zvine dhiri dhadha

Kudya

Kudya kwakasimba kunoitwa mumba kwakawedzerwa muzvikamu zvechipiri ne3. Bhuku rinogadziriswazve muviri rinopa mabikirwo chaiwo, ayo anopa 230-565 macalorie pakudya kamwe chete-dhishi.

Iwo mapepeti anogadzirwa nezvakakwana, zvishoma zvinogadzirwa chikafu uye anosanganisira chiyero cheprotein, fiber, uye mafuta ane hutano. Mienzaniso inosanganisira:

• Saladi: mashizha ane mashizha ane michero yakagurwa, michero, nzungu, uye mapuroteni akaonda senge mhodzi kana huku, padivi pekupfeka-mafuta-akavakirwa kumba
• Sandwiches: inogadzirwa nechingwa chezviyo chakazara, nyama yekudyira, maveji, uye zvakaderera mafuta condiments kana chizi
• Soupu: inogadzirwa yakaderedzwa sodiamu muto, miriwo, mwaka, uye mapuroteni akaonda senge bhinzi kana zamu rehuku, rinoshandiswa nechingwa chezviyo chakazara
• Kurudzira-fries: yakaonda mapuroteni senge chityu chehuku kana shrimp, pamwe nemiriwo, mwaka, uye mupunga wakasviba kana soba noodles
• Mazai machena anokwenya: inogadzirwa nemavheji, yakaderera mafuta chizi, zvinwiwa, uye yakakwira fiber carbs senge chibage chakazara mbiriso kana mbatatisi

Pamusoro pezvo, zvinwiwa zvisina macalorie chete zvinotenderwa, senge mvura, mvura yakasanganiswa, kofi nhema, uye tii isina shuga.

Iyo Muviri Reset Kudya inokurudzira masmoothies uye zvinwiwa muzvikamu zvese, pamwe nekudya kuri nyore muzvikamu zvechipiri ne3. Zvese ndiro zvinotevera maitiro chaiwo ezvekudya.

Zvikafu zvekudzivirira

SeMuviri Kudzoreredza Kudya kunosanganisira chirongwa chakatarwa chekudya nemabikirwo, hapana nzvimbo yakawanda yekutsauka.

Iwe unofanirwa kugara uchidzivirira izvi zvekudya panguva yekudya kwemazuva gumi nemashanu ekutanga:

• mukaka wakazara wemafuta, yogati, uye chizi
• zvakanyanya kugadzirwa kana zvakakangwa chikafu
• chingwa chena, pastas, uye imwe tsanga yakanatswa
• soda nezvimwe zvinwiwa zvine shuga
• doro

Pfungwa yaPasternak ndeyekuti mukaka wakazara wemafuta uye chikafu chakagadziriswa chakakwira mumafuta akazara, ayo akareba achionekwa seasina hutano. Zvisinei, humwe humbowo hwesainzi hunoratidza kuti mafuta mune akazara mukaka wemukaka haakuvadze hutano hwemwoyo - uye anogona kutosimudzira ().

Mbeu dzakacheneswa dzinorambidzwa nekuti dzinoisa pamusoro peiyo glycemic index (GI), chiyero chekukurumidza shuga yeropa mukumira kune chikafu ().

Uyezve, doro haritenderwe kusvika mushure memazuva gumi nemashanu ekutanga, sezvo riine macalorie mazhinji. Pasternak zvakare inoratidza kuti zvinoderedza kugona kwako kupisa mafuta, uye kuti kudhakwa kunogona kutungamira mukusarongeka kwekudya sarudzo.

Muviri Reset Chikafu chinorambidza mukaka wakazara wemafuta, zviyo zvakanatswa, zvinwiwa zvine shuga, zvinwiwa zvinodhaka, uye chikafu chakagadzirwa uye chakakangwa.

Muenzaniso chirongwa chekudya

Heano muyenzaniso chirongwa chekudya chezuva rimwe panguva yega yega yezvikamu zvitatu.

Chikamu 1

• Kudya kwemangwanani: chena Smoothie inogadzirwa nemafuta asina mukaka, pachena nonfat chiGreek yogati, bhanana, rakachekwa tsvuku apuro, mbishi maamondi, uye sinamoni
• Snack 1: celery inonamira nealmond ruomba
• Kwekudya kwemasikati: red smoothie yakagadzirwa ne raspberries, bhuruu, orenji, vanilla protein powder, uye mbeu yeflakisi
• Snack 2: popcorn yemhepo-yakaputika
• Kudya kwemanheru: green smoothie yakagadzirwa nespinashi nyowani, avocado, peya, mazambiringa, plain nonfat Greek yogati, uye yakachena limeimu

Chikamu 2

• Kudya kwemangwanani: chena Smoothie inogadzirwa neakajeka nonfat Greek yogati, mapichisi, raspberries, pistachios, ginger, uye nyowani limeimu
• Snack 1: vatengesi vegorosi yakazara nehummus
• Kwekudya kwemasikati: red smoothie yakagadzirwa ne raspberries, orenji, almond mukaka, uye vanilla protein poda
• Snack 2: edamame yakabikwa
• Kudya kwemanheru: sangweji yemombe yakabikwa pachingwa chegorosi

Chikamu 3

• Kudya kwemangwanani: chena Smoothie inogadzirwa neyakajeka nonfat yechiGreek yogati, mango, chinanazi, bhanana, uye mbeu yeflakisi
• Snack 1: peya ine dhiri dhayi zvimedu
• Kwekudya kwemasikati: yakagadzirirwa kumba butternut squash soup
• Snack 2: gorosi rakatsemurwa nenzungu bhinzi
• Kudya kwemanheru: huku nemiriwo inomhanyisa-fry nemupunga wakasviba

Iri bhuku rinotevera rinopa akawanda akawanda ekudya anokodzera nzira yekudya.

Iyo Muviri Reset chikafu chinokurudzira kudya kashanu pazuva pamwe neyakajairwa dhizaini yekudya iyo inofarira smoothies uye zvakapusa chikafu.

Chinokosha

Iyo Muviri Reset Kudya chirongwa chegumi nemashanu-zuva chekudzikira uremu icho chinosanganisira yakaderera koriori chirongwa chekudya uye wenguva dzose mwenje kurovedza muviri.

Chirongwa chekudya chinosimbisa smoothies, tudyo, uye zvidiki zvidiki, zvese izvo zvaunogadzirira kumba uchishandisa mapikicha akatsanangurwa mubhuku raHarley Pasternak uye bhuku rekubika.

Iwe unogona kutapudza uremu nekukurumidza, sezvo chikafu chinopa kwakatenderedza 1,200-1,400 macalorie pazuva.

Nekudaro, zvinogona kutungamira kune yakanyanyisa kudzora koriori uye kukwana kwakakwana kwehutano kune vamwe vanhu. Kana iwe uine hanya nekunzwa nzara kana kuwana zvakakwana zvinovaka muviri, chikafu ichi chinogona kunge chisiri chakakukodzera.