Kudya kunodzikira kusvika ku5 kg mumavhiki maviri

Zvemukati

• Zvamungadya
• Zvikafu zvekudzivirira
• Kurema kwemenyu menyu muvhiki mbiri
• Mamwe matipi ekudzora huremu
• Dhiureti tii kudzora dumbu
• Edza ruzivo rwako rwekudya kwakanaka
• Edza ruzivo rwako!

Kuti uderedze huremu mumavhiki maviri zvakakosha kuti uve nechikafu chine hutano uye chakaringana, zvakakosha kuti ubatanidze michero, miriwo uye chikafu chese chakazara nefibre, kuwedzera kune kurudziro yekurega kunwa chikafu chakagadzirwa, chikafu chakakangwa, chikafu chakaomeswa senge pizza uye lasagna, sausages, chikafu chinokurumidza, nezvimwe.

Mumavhiki maviri zvinokwanisika kurasikirwa pakati pe1 kg uye 5 kg, zvisinei, uku kurasikirwa kwekurema kunogona kusiyana zvichienderana ne metabolism yemunhu, chokwadi chekuti kudya kunoitwa nemazvo uye tsika yekuita zviitiko zvemuviri nguva dzose.

Kuti uwane icho chinangwa, zvinoratidzwa kuti munhu anoita zvakanyanya mabasa eerobic, sekumhanya, kushambira kana kufamba, semuenzaniso, sezvavanobatsira muviri kushandisa simba rakawanda uye kupisa mafuta akaunganidzwa. Tarisa uone runyorwa rweakanakisa uremu kurovedza muviri.

Zvamungadya

Kuti uderedze huremu mumavhiki maviri, chikafu chinotenderwa michero nemiriwo, sezvo zvakapfuma mufibre, zvichisimbisa manzwiro ekugutsikana uye kugadzirisa matumbo ekufambisa. Zvikafu zvakadai se:

• Oat;
• Quinoa;
• Mupunga;
• Chingwa chezviyo chose;
• Mazai;
• Bhinzi;
• Granola isina shuga;
• Mbatata;
• Mufurakisi, sunflower, manhanga nembeu dzesame;
• Michero yakaomeswa senzungu, maarumondi, nzungu uye nzungu dzemakwenzi;
• Mukaka wakaomeswa uye zvigadzirwa, senge chena chizi.

Zvimwe zvekudya zvinokwanisa kumhanyisa metabolism uye nekudaro zvinoda kurasikirwa nekurema uremu zvikafu zve thermogenic, senge sinamoni, ginger, mhiripiri tsvuku, kofi, girini tii uye apple cider vhiniga, iyo inogona zvakare kuverengerwa mukudya. Dzidza zvakawanda nezve thermogenic chikafu.

Zvikafu zvekudzivirira

Chikafu chinofanirwa kudzivirirwa ndevaya vakapfuma munyu, shuga, hupfu hwegorosi chena nemafuta, akadai se:

• Shuga: shuga, zviwitsi, madhiri, makeke, chokoreti;
• Munyu: munyu, soy muto, Worcestershire muto, cubes yenyama nemuriwo muto, nyama tenderizers, hupfu hwakatsetseka;
• Upfu chena hwegorosi: zvingwa, makeke, mapai, muto muchena, zvinwiwa;
• Mafuta: chikafu chakakangwa, nyama tsvuku, bhekoni, soseji, sausage, salami, nyama tsvuku ine mafuta akawanda, mukaka wese uye chezi dzeyero senge cheddar uye padivi dhishi.
• Zvigadzirwa zveindasitiri: yakakanyiwa cookie, yakaputirwa tudyo, chikafu chakaomeswa nechando, pizza, lasagna, zvinwiwa uye majusi ebhokisi.

Kutsiva munyu mukugadzirira chikafu, unogona kushandisa mahebhu echisikigo nezvinonhuwira senge hanyanisi, gariki, rosemary, parsley, thyme, basil uye oregano, sezvo dzichiita kuti chikafu chiwedzere kunakira uye chisakonzere kuchengetedza kwemvura mumuviri.

Kurema kwemenyu menyu muvhiki mbiri

Iyi inotevera tafura inoratidza muenzaniso we3-yemazuva menyu yekurasikirwa anosvika mashanu kg mumavhiki maviri. Mushure memazuva matatu aya munhu anogona kuisa pamwechete yavo yega menyu achifunga iwo matipi akamboratidzwa:

Snack	Zuva 1	Zuva 2	Zuva 3
Kudya kwemangwanani	1 girazi remukaka wakakora + 1 chidimbu chechingwa chezviyo chakazara ne1 slice yechena chizi + 1 chidimbu cheturkey zamu	1 yakaderera-mafuta yogati + 1/4 mukombe oats + 1 kikapu chia mbeu + 1/2 bhanana rakachekwa	Kofi ine skimmed uye isina unsweetened mukaka + 1 oat pancake + 1 chidimbu chechena chizi
Kudya kwemangwanani	1 chidimbu chepapaya ne 1 punipuni yeoats	1 girazi regirini detox muto	1 chidimbu chevise + gumi ezvipenga
Lunch kudya kwemanheru	1 chidimbu cheakakangwa gorosi + 3 mashupuni emupunga wakasvibira + 2 maspuniji ebhinzi + broccoli saladi ine makarotsi + 1 kapuni yemafuta emuorivhi	1 huku yekudya pamwe nechero nyanya muto + 3 maspuni eiyo yose grain pasta + saladhi ine 1 kiyiyo chepuni nzungu + 1 dhisipuni chipunu chemafuta emuorivhi	1 turkey yechipfuva fillet + 4 mashupuni equinoa + 1 kapu yemiriwo yakabikwa + 1 dhizeti spoon yemafuta emuorivhi
Manheru masikati	1 apple + 2 ricotta mbiriso	Papaya muto ne 1 punipuni yeflakisi	1 yakaderera-mafuta yogati + 6 nzungu

Huwandu hunosanganisirwa mumenu hunosiyana zvichienderana nezera, bonde, kurovedza muviri uye kuvapo kana kusavapo kwechirwere chero chipi zvacho, saka zvakakosha kuenda kune anoona nezvehutano kuti aongorore zvakakwana uye kuverenga chirongwa chehutano zvinoenderana nezvinodiwa moyo murefu.

Ona vhidhiyo pazasi kune mamwe matipi ekuomesa dumbu uye kutsanangura dumbu:

Mamwe matipi ekudzora huremu

Mamwe matipi akakosha kutevera kana uchimisikidza chirongwa chehutano hwezuva iri ndeichi:

• Idya zvishanu kusvika kune zvitanhatu kudya pazuva: matatu makuru ekudya uye maviri kune matatu ezvikafu zvishoma, zvinokurudzirwa kudya ese matatu maawa;
• Shandisa michero 3 kusvika ku4 pazuva, uchipa michero ine peel uye bagasse;
• Hafu yedhishi inofanirwa kuve nemiriwo, zvese masikati uye kudya kwemanheru, uye zvakakosha kushandisa kanenge 2 servings pazuva;
• Inokurudzirwa kusarudza imwechete sosi yemakabhohaidhiretsi, uchidzivirira kuisa inopfuura imwechete sosi mundiro;
• Sarudza pakati pebhinzi, chibage, pizi, nhanga, soya nenyemba sechinhu chinopa mapuroteni emuriwo uye isa mapofu maviri chete mundiro;
• Bvisa mafuta ese kubva munyama usati waadya, kusanganisira ganda rehove, huku uye turkey, pamusoro pekudzikisa kudyiwa kwenyama tsvuku kusvika kaviri pavhiki.

Izvo zvinokwanisika kusanganisa iyo detox muto mune imwe yezvikafu zvishoma, izvo zvinofanirwa kuve zvakagadzirirwa kugadzirwa nemiriwo, sezvo ivo vakapfuma mu fiber. Tarisa uone mamwe ma detox muto mabikirwo ekudzora uremu.

Dhiureti tii kudzora dumbu

Pamusoro pechikafu, iwe unofanirwa kuisa mari mukudyiwa kwema diuretic tii anowedzera metabolism, senge girini tii, matcha tii, hibiscus tii (jamaica ruva) uye ginger tiyi neinanazi. Kuti uve nemhedzisiro yaunoda, unofanirwa kunwa 3 kusvika ku4 makapu eti pazuva, pasina kuwedzera shuga.

Izvo zvakakoshawo kunwa ingangoita 1.5 L yemvura pazuva, kunyanya diuretic tii kana mvura, kurwisa kuchengetedza kwemvura nekuvandudza ura.

Edza ruzivo rwako rwekudya kwakanaka

Tora iri remubvunzo rinokurumidza kuti uwane huwandu hweruzivo rwekuti ungadya sei hutano hwekudzora uremu chikafu:

• 1
• 2
• 3
• 4
• 5
• 6
• 7

Edza ruzivo rwako!

Tanga bvunzo Zvakakosha kunwa pakati pe 1.5 ne 2 litita emvura pazuva. Asi kana iwe usingade kunwa mvura yakapusa, sarudzo yakanakisa ndeiyi:

• Inwa muto wemichero asi usina kuwedzera shuga.
• Inwa tii, mvura inonwiwa kana mvura inopenya.
• Tora light kana diet sodas uye unwe doro risiri doro.

Kudya kwangu kune hutano nekuti:

• Ini ndinongodya kamwe chete kana maviri masikati masikati muhuwandu hwepamusoro, kuuraya nzara yangu uye ndisingafanire kudya chero chimwe chinhu chezuva rese.
• Ini ndinodya chikafu chine mashoma mavhoriyamu uye ndinodya zvishoma zvakagadziriswa zvigadzirwa semichero mitsva nemiriwo. Mukuwedzera, ndinonwa mvura yakawanda.
• Kungofanana neapo ini ndine nzara kwazvo uye ini ndinonwa chero chinhu panguva yekudya.

Kuve nezvose zvakakosha zvinovaka muviri, zvakanaka kuti:

• Idya michero yakawanda, kunyangwe iri mhando imwe chete.
• Dzivisa kudya chikafu chakakangwa kana chakapakurwa makeke uye unongodya izvo zvandinoda, uchiremekedza kuravira kwangu.
• Idya zvishoma zvezvinhu zvese uye edza zvekudya zvitsva, zvinonhuwira kana gadziriro.

Chokoreti ndeiyi:

• Chikafu chakaipa chandinofanira kudzivirira kuitira kuti ndisakora uye chisingakwani mukati mekudya kwakanaka.
• Sarudzo yakanaka yemasipi kana iine inopfuura 70% cocoa, uye inogona kutokubatsira kuti uderedze huremu uye uderedze chishuwo chekudya zviwitsi kazhinji.
• Chikafu icho, nekuti chine mhando dzakasiyana (chena, mukaka kana dema ...) chinondibvumidza kugadzira kudya kwakasiyana siyana.

Kuderedza uremu kudya zvine hutano ndinofanira kugara ndichiti:

• Enda nenzara uye udye zvisingafadzi zvekudya.
• Idya zvimwe zvekudya mbishi uye gadziriro yakapusa, senge yakabikwa kana kubikwa, isina masosi ane mafuta uye kudzivirira huwandu hwakawanda hwechikafu pakudya.
• Kutora mishonga kudzikisa chishuwo changu kana kuwedzera metabolism yangu, kuitira kuti ndirambe ndichikurudzirwa.

Kuita kudzidziswa kwakanaka kwekudya uye kurasikirwa nehuremu:

• Ini handifanire kumbodya chaizvo macaloric michero kunyangwe aine hutano.
• Ini ndinofanira kudya michero yakasiyana siyana kunyangwe iri macaloric, asi mune iyi kesi, ndinofanira kudya zvishoma.
• MaCalori ndiwo akakosha chinhu pakusarudza muchero wandinofanira kudya.

Chikafu kudzidzisazve ndechekuti:

• Rudzi rwechikafu chinoitwa kwenguva yakati, kungosvika pahuremu hwaunoda.
• Chinhu chinongokodzera chete kune vanhu vakafutisa.
• Chimiro chekudya icho chisingangokubatsire iwe kuti uwane huremu hwako hwakanaka asiwo hunovandudza hutano hwako hwese.

Previous Next