Kudya kwemazuva makumi maviri nemasere: chii icho, mashandiro ayo uye muyenzaniso menyu
Zvemukati
Kudya kwemazuva makumi maviri nerimwe chirongwa chakagadzirwa na dr. Rodolfo Aurélio, naturopath uyo akadzidziswawo mu physiotherapy uye osteopathy. Iyi protocol yakagadzirwa kuti ikubatsire kurasikirwa nehuremu nemafuta nekukurumidza, uchifungidzira kurasikirwa kwemashanu kusvika gumi makirogiramu mukati memazuva makumi maviri nerimwe ekudya.
Uye zvakare, chikafu ichi chinovimbisa kushanda kunyangwe pasina kurovedza muviri uye zvikumbiro zvinounza mabhenefiti ehutano sekudzikisa cholesterol, kudzikira kwecellulite, kugadzirisa mhasuru toni nekusimbisa nzara, ganda nebvudzi.
Inoshanda sei
Pakati pemazuva matatu ekutanga iwe unofanirwa kudzikisa kudyiwa kwako kwezvikafu zvine makabhohaidhireti, zvakaita sechingwa, mupunga, mapasta uye machipisi. Padanho rino unogona kudya mashoma macarbohydrate pakudya kwemangwanani, masikati uye usati wadzidziswa, zvakakosha kupa zvakasarudzika kune zvekudya zvakaita semupunga wakasvibira, mbatatisi, pasita yakasviba neoats.
Uye zvakare, iwe unogona kudya miriwo uye miriwo paunoda, yakarungwa nemafuta emuorivhi uye ndimu, uye unosanganisira mafuta akanaka mune menyu, senge mafuta omuorivhi, coconut mafuta, nzungu, walnuts, nzungu nemaamondi. Mapuroteni anofanirwa kuonda uye anobva kunzvimbo dzakadai sechifu chehuku, nyama dzakaonda, huku yakakangwa, hove nemazai.
Pakati pezuva rechina nerechinomwe, makabhohaidhiretsi anofanirwa kubviswa zvachose, uye tsika yemhando ipi neipi yekurovedza muviri haina kukurudzirwa.
21-zuva rekudya menyu
Iyi tafura inotevera inoratidza muenzaniso wemenyu inoenderana neruzivo nezve 21-yezuva rekudya, iyo isina kufanana nemenyu yakarongedzwa uye yakatengeswa na dr. Rodolfo Aurélio.
| Snack | Zuva 1 | Zuva 4 | Zuva 7 |
| Kudya kwemangwanani | 1 yakabikwa bhanana nezai uye chizi yakakangwa mumafuta emuorivhi + kofi isina shuga | omelet ane 2 mazai + 1 slice yechizi uye oregano | almond chingwa + 1 mazai akaomeswa + kofi isina shuga |
| Kudya kwemangwanani | 1 apple + 5 cashew nzungu | 1 mukombe unsweed tii | muto wakasvibira nekare, mandimu, ginger uye cucumber |
| Lunch kudya kwemanheru | 1 mbatatisi diki + 1 hove yehove yakakangwa nemafuta emuorivhi + mbishi saladhi | 100-150 g ye steak + sautéed saladi mumafuta emuorivhi uye ndimu | 1 yakakangwa huku chipfuva chine grated chizi + girini saradhi ine yakapwanyika chestnuts |
| Manheru masikati | 1 wholemeal plain yoghurt + 4 brown brown mapeki anotsemuka ane nzungu ruomba | guacamole nemakaroti | zvidimbu zvekokonati + musanganiswa wenzungu |
Izvo zvakakoshawo kuyeuka kudzikisa kudyiwa kwezvigadzirwa zvemaindasitiri senge zvakagadzirwa-zvakagadzirwa zvinonhuwira, chikafu chakaomeswa nechando, chikafu chinokurumidza uye nyama dzakagadziriswa, soseji, soseji uye bologna. Ona mienzaniso yeasina-makabhohydrate mabikirwo ekushandisa mukudya.
Kuchengeta chikafu
Usati watanga chero chikafu, zvakakosha kuenda kuna chiremba kana nyanzvi yezvokudya kuti utarise hutano hwako uye ugamuchire mvumo uye nhungamiro yekutevera kudya. Uye zvakare, zvakakoshawo kuongorora hutano hwako uye kuongororwa ropa kamwe chete pagore kuti uone shanduko.
Mushure mekupedza chirongwa chemazuva makumi maviri nerimwe chekudya, zvakafanira kuchengetedza kudya kunovaka muviri, kwakajairika kwemiriwo, michero uye mafuta akanaka kuitira kuti huremu nehutano zvichengetedzwe.Mumwe muenzaniso wedhayeti yakafanana neiyo 21-day protocol ndeye Atkins Kudya, iyo yakakamurwa muzvikamu zvina zvekudzikira uremu uye kugadzirisa.
Tinokurudzira
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