Kudya kuti uderedze 3 kg mumazuva gumi

Zvemukati

• Chikafu chinobatsira kuomesa dumbu
• Zvekudya zvinodzivirira kuonda nekukurumidza
• Menyu yekudzora 3 kg mumazuva gumi
• Edza ruzivo rwako
• Edza ruzivo rwako!

Kuti urasike 3 kg mumazuva gumi, iwe unofanirwa kuve wakanyanya kutarisa uye kudya zvakanyanya chikafu chizere, miriwo uye mapuroteni sosi, senge dzakaonda nyama, mazai uye chizi.

Uye zvakare, zvinodikanwa kunwa yakawanda mvura uye diuretic tii kubatsira kutenderera kweropa uye kurwisa kuchengetwa kwemvura, uye kurovedza muviri zuva nezuva, kukurudzira kupisa kwemafuta.

Chikafu chinobatsira kuomesa dumbu

Zvikafu zvinonyanya kubatsira kukurumidza metabolism uye kurwisa kuchengetedza kwemvura ndeizvi:

• Dhayeti, senge green tea, mate tii uye hibiscus;
• Chibereko chitsva, ne peel uye bagasse, sezvo ivo vakapfuma mumagetsi uye mavitamini;
• Muriwo, kunyanya mbishi kana kukwizwa nemafuta emuorivhi;
• Mapuroteni semazai, chizi uye nyama dzakaonda;
• Mafuta akanaka, senge chestnuts, nzungu, chia uye mbeu yeflakisi, uye maorivhi.

Izvi zvekudya zvinofanirwa kuverengerwa muzvikafu zvese, zvakakosha kuti usapinda masosi eakafa makabhohaidhiretsi, senge mupunga, pasita, furawa, chingwa uye majusi.

Zvekudya zvinodzivirira kuonda nekukurumidza

Chikafu chinofanirwa kudzivirirwa panguva yekutsanya uremu hwekudya chikafu ndeichi:

• Nyore makabhohaidhiretsi, senge mupunga, pasita, furawa, chingwa, makeke uye chikafu chakazara hupfu;
• Zvinwiwa zveshuga semuto nezvinwiwa;
• Chikafu chakagadzirira chakaomeswa, senge lasagna uye pizza;
• Zvokudya zvine sodium, senge nyama yenyuchi, masosi akagadzirwa, soseji uye soseji;
• Chikafu chakakwira mushuga yakawedzerwa, dzakadai semafuta ane yogati, açaí, ice cream uye makeke akagadzirira makeke;
• Zvinwiwa zvinodhaka.

Uye zvakare, zvakakoshawo kuti usapfuure chikafu chinowanikwa chemakabohydrate akanaka, senge oats, hupfu uye mupunga une shava uye shava, seakawandisa makabhohaidhiretsi zuva rese anokanganisa kuonda.

Menyu yekudzora 3 kg mumazuva gumi

Iyi tafura inotevera inoratidza muenzaniso wemenyu yakagadzirirwa kudzikisa huremu nekukurumidza:

Snack	Zuva 1	Zuva 2	Zuva 3
Kudya kwemangwanani	Kofi isina shuga + 1 zai riine 1 slice yechizi	1 yogati yakazara ne + 1 col yecha chiya	Unsweetened girini tii + 2 mazai akachekwa ne ricotta cream
Kudya kwemangwanani	1 girazi remuto wakasvibira nemon uye kabichi	Hibiscus tii + 5 nzungu dzemakwenzi	1 peya
Lunch kudya kwemanheru	1/2 salmon fillet + yakasvibirira saladhi ine madonhwe emonimu uye 1 inodonhedza mafuta omuorivhi	1 yakakangwa huku steak nemadomasi muto uye sautéed miriwo mumafuta emuorivhi	zucchini noodles ane tuna, mhiripiri, madomasi uye hanyanisi
Manheru masikati	Mate tii + 1 slice yechingwa chakazara ne1 slice yechizi	Kofi isina shuga + mazai maviri akabikwa	1 girazi remuto wakasvibira nemonimu, coconut mvura uye kare

Pamusoro pechikafu, zvakakosha kuti uve nekurovedza muviri zuva nezuva kukurudzira kurasika kuburikidza nekushandiswa kwemafuta emuviri.

Tarisa vhidhiyo inotevera uye ona iwo akareruka matipi kubva kune wedu wezvehutano kuti uderedze uremu

Edza ruzivo rwako

Pedzisa iyi yemubvunzo inokurumidza kuti uwane yako huwandu hweruzivo nezve zvazvinoreva kuva nehutano 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.

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