Mhuka dzinoramba dzichitsvaga kuwana zvokudya, kubata, kudya uye kusava kudya kwevamwe. Iyo cheetah inomhanya-mhanya ichitsvaga nyanzvi 100 km pazuva. Fat cheetah haigoni kubata chero ani uye ichafa nenzara. Imwe nyuchi ichabata pakarepo mafuta hare. Uye hupenyu hwedu hwakachengeteka. Tinozviisa pamuedzo, tenga zvigadzirwa zvematoriki, kuwedzera kuwanda uye kunyatsorwisana nazvo. Kana kuti nokuzvikudza ichitaura kuti "hatizvirambi isu pachedu", uye tinowana kuwedzera kwakanyanya pamwechete nezvirwere. Iwe haugoni kupukunyuka kubva pane zvinotyisa: kuitira kuti ugokwanisa kudya mararamiro munguva yedu, kuchengetedza hutano uye humiro, iwe unofanirwa kuzviramba iwe mumamiriro mazhinji uye funga nezvezvokudya. Saka ngationei pane zvekudya muchirevo chakanyanya chezwi. Mushure mezvose, kudya hakusi purogiramu yega yega yega yekugamuchira mashizha eparadhi. Iri ndiro zita rekudya chero kupi zvako kune chimwe chinangwa kunze kwekudzima nzara. Saka, kudya: zvinhu zvose pamusoro pezvokudya uye kudya kunoenderana nekutaura kwemazuva ano.
Tinoda zvakadini
Iwe unoda kuziva "chikafu chekudya" chehutano uye runako? Sarudza hutano hwakakodzera huri iwe uye uenzanise kemori yehuwandu.
NOKUDZIDZA KUNHU
Naye, unonzwa wakanaka, uye chimiro hachikuvadzi utano hwako. Isu tinoverenga nemurairo: kukura mumasendi kudarika zana (170-100 = 70 kg). Mumwe mukadzi wemakore makumi matatu anoshanda muhofisi anoda 1600-1850 makoriori pazuva kuti afare nechiremu. Tarisa izvi, maererano nemazuva ano emagetsi ezvinyorwa, zvichave zvakanyatsogadziriswa.
VANHU VAKASINGANA
Izvo iwe unogona kunge uchifanira kurarama kwenguva yakareba sezvazvinogona. Chimiro chake: kukura mumasendi kudarika 100 kudarika 10-11 (170-100-10 = 60 kg). Caloric yezvokudya zvekugadzirisa kwayo ndeye 1300-1500 kcal pazuva. Nhamba yacho inotarisa.
MODZIDZO WEUNO
Inofanirana nemasikirwo emazuva ano eeshetic uye yakaenzana ne: kukura mumasendi kudarika zana pasi 15-18 (170-100-15 = 55 kg). Kubudirira kwayo nguva dzose yekudya kwekorori ye 1150-1300 kcal. Zvipfeko zvemukadzi wemuenzaniso wekutema zvakanaka.
Pamusoro pezvipo zvekuchinja
Chii chiri nani - nguva dzose unamatira kune imwechete yekudya zvakawanikwa kana kuedza chimwe chinhu chakasiyana? Chivimbiso chehutano ndechekusiyana. Nzira yekubudirira nayo - sarudzo yako pachako. Kuzvipa pachako mavitamine ose uye microelements, inofanirwa kushandura 30 zvokudya zvakasiyana mukati mevhiki. Uye isu tinowanzosarudza ndiro zuva rimwe nerimwe kubva kune imwe chete kusvika kune zvitanhatu, nokuti zvinonakidza, uye zvakasimba tinoti "Ndakawana kudya kwangu kwakanaka." Tsika yekuzvidzivirira kune vashomanana, kunyange iyo inobatsira uye inonyanya kuda zvinhu, inotungamirira ku hypovitaminosis. Isu, somuenzaniso, kazhinji kine uwandu hwevhitamini D, huri kungobudiswa muzuva, asi hunopinda mumuviri pamwe nemazai, mafuta uye hove dzakawanda. Kana iwe ukaramba zvinhu izvi - iwe unotadza kusagamuchira iyi vitamini, uye nenzira, iyo inopesana nekarinogeni. Iwe unogona kugara uchishandura michina nekuda kwekusiyana. Asi kune imwe nzira - kuchinja kwenyika yose kune zvikafu, izvo zvinowedzera mabhonasi.
Zvokudya uye physiology
Zvokudya zvisingawanzogadziriswa zvekugadzirisa chirwere chinhu chakafanana nekudzidzira kwekugadzira: inodzidza kupatsanura mishonga mitsva, kuwana mitsva yemasimba uye mavhithamini, inowedzera mafoni uye inopesana nemakemikari nemavirusi. Mune uyo anodya zvokudya zvakasiyana-siyana, hutumbu hunova nehutano hwakanyanya uye hunopesana nemhepo, iyo inongoparadza nyore nyore vavengi. Uye kana vanhu vaviri vakaravira kirimu yakasviba haisi yekutanga tsvina, saka mikana yehupfu hwepamusoro kune mumwe munhu akave akatendeka kune zvimwe zvakagadzirwa kwemakore.
Zvokudya uye zvepfungwa
Chimwe chitsva chikafu chekudya ndiyo mamiriro matsva enyika. Kana uchida kuchinja nyika yako, tanga nekudya. Maitiro ehove-rizi chiJapan chikafu chakasiyana zvakanyanya pane zvekudya zveFrenchman Montignac, vakapfuma muchesi uye pates.
KUDZIDZA KUTAWIRA! Yatsva yekare-kushandura kudya kuderedza kuora kwemazuva manomwe kusvika ku14 inokurudzirwa kuti usaedze kazhinji katatu pagore. Muchidimbu uye zvakaoma mini-kudya, yakagadzirirwa mazuva 3-5, 4-5 mara pagore. Zvokudya zvemazuva mazhinji sechimiro chekudya zvinovaka muviri - mumwedzi 12-16.
Nzira yekusarudza kudya
CHINANGWA: iwe wakakwana zvakakwana uye unofunga kuora muviri (kupfuura 10 kg)
Paunosarudza kudya, unofanirwa kutarisira kuti haungadzokeri kune imwe nzira yekudya. Saka zvinonzwisisika kugara kune chero zvisiri izvo zvitsva uye saka zvakatendeseka uye zvakanyatsogadziridzwa nzira yekudya zvinovaka muviri, ine zvikamu zvitatu. Yokutanga inopa kudya kwakakomba (pasi pe 900 calori pazuva), iwe unokurumidza kuora muviri, kazhinji kusvika 10 kg. Pechipiri, zvinogutsa, danho (1000-1200 kcal) unoramba uchirasikirwa uremu zvishoma nezvishoma, uchienda kudivi raunoda. Uye pamusi wechitatu (kubvira 1300 kusvika 1800 kcal) - unogara nguva dzose uye vhiki nevhiki unodzora uremu hwako, uchicherechedza kugadziriswa kwekoriyamu mune zvekudya izvo kana zvakakodzera kuti kugadzirisa kudya kwakakomba.
CHINODA KUSARUDZA
Nezvokudya zveprotein-based, zvinotarirwa pamusana pfupi. Izvo zvine mapuroteni akawanda - nyama nehove, mukaka, mishonga (kunze kwetii mbatata), michero shoma uye mamwe makhahydrates - chingwa uye pasta. Zvose mapurotini anodya anoshandiswa kwenguva yakareba uye haazoiti zvinoshamisa zvisingafadzi. Ivo vanozivikanwa kwazvo, sezvo vanokurumidza kuora muviri.
Izvi zvinosanganisira kudya kweAtkins uye Kremlin: mhuka nemaprotini emichero nemafuta - pasina zviremera, miriwo - zvakawanda, michero uye upfu - zvishoma. Kudya kwemaodzanyemba kwemahombekombe - kune mapuroteni mazhinji, asi nhamba yemafuta emhuka yakanyanya kuwandisa, akawanda emakrohydrates anopiwa. Diet Zone - uyewo mafuta asina mafuta uye kunyange makhahydrorea. Yakanakisisa yekudya kudya Montignac, yakabva paFrench cuisine.
Kune murwere, uyo asina nzvimbo yokukurumidzira, kudya kwema-carbohydrate ye-fat-fat is good.Sheyo yavo ndeye chingwa chezviyo zvose uye zviyo, buckwheat, pasteal yose, nyemba, nuts. Lenten nyama, hove uye yakaderera-mafuta kana yakaderera mazai emisi, miriwo, michero, uchi zvinobvumirwa. Zvokudya zvinowedzerwa nemafuta emiriwo - mafuta ayo anotsigira basa remukati wekutya uye hormonal systems dzinoti "kudya" mafuta. Zvokudya zvegrobhahydrate zvinosangana nevaya vanoda kutapira, sezvo zvinopa huwandu hwepamusoro uye hwakasimba hwehuga muropa. Vanorasikirwa nemutoro zvishoma nezvishoma kupfuura puroteni.
Zvimwe zvinokonzerwa nemafuta e-carbohydrate zvakanyanya zvinosanganisira rakakurumbira Rosemary Conway kudya (nyama - kaviri pavhiki, karoti nemiriwo yemashizha zvakabikwa zvisina mafuta, zvisingagumi, zvigadzirwa zvose zvemisi - zvine mafuta mashoma uye zvigadzirwa zveupfu zvakakwana) .
Nokuchenjerera - "purogiramu inononoka". Sarudza chero kudya kwemazuva mazhinji, zvishoma nezvishoma, mukati memwedzi, kuderedza caloric kudya, kusvikira uchisvika 1000 kcal zuva, uye uchengete kusvikira usvika kudikanwa inoda.
CHINANGWA: Gara uchirasira 2-5 kg imwe neimwe kuti uzvichengetere mukati mehutano hwakanaka
Kudya kwakadaro kunofanirwa kunofanira kunge kuri muchikwata chemukadzi chero upi zvake. Yakagadzirirwa kwemazuva 7-15, inoshandiswa katatu pagore uye yakanaka kune utano, nokuti inoratidzika sekuchenesa muvharobheti - inobvisa zvose zvisingakoshi mukati nekunze, inoshambidza gumbo rekudya kubva muhupfu, rinodzorera kugadzirisa chirongwa.
CHINODA KUSARUDZA
Chikafu chinoratidzika chinonakidza kwauri uye chinopa chibereko chaunoda. Hazvifaniri kukonzera kutsamwa, kusemesa nekuramba. Zvakanaka, kana kudya kune imwe "bhonasi" - inowedzera simba rekuchengetedza kana kudzorerazve. Iwe haufaniri kumubata nechisimba chekunyengera uye ugare pairi chero ipi zvayo: usada iyo - iponese.
Kuti urege kudzoka zvakare negorosi rakarasika mushure mekudya kwekutaura, zvinokurudzirwa kuderedza kudya kwako kwemazuva ano nema 300 kcal pazuva. Isu tinoremerwa kutonga kamwechete pavhiki. Pangosvika chikamu chinoratidza 2 kg zvekare - tinogara zvakare pane zvinoratidzira kudya.
CHINANGWA: chero zvakakosha kwemazuva mashomanana, bvisa 2-3 kg kuti upinde mumoto wako waunoda
Tinowana zvokudya zvishomanana chaizvo. Izvozvo zvinowanzova 500-650 makoriori pazuva. Nei zvishoma kudaro? Izvo zvakanyanya kukura kune zvakakosha, zvakaoma kuti uremerwe uremu.
CHINODA KUSARUDZA
Mini-mhuka inogona kuva yakasikwa - mumazuva mashomanana kunyange nemenyu inoshamisa, se "mazai mashanu akazonaka asati avata uye hafu yegiramu yemagurt mangwanani," haazokuvadzi. Mono kudya kubva kune imwe yakakwana-koriori zvokudya zvakagadzirwa zvakanaka chaizvo uye zviri nyore (bedzi mbatatisi kana chete ikoro kabichi). Mushure memakore makumi mana, tinosarudza mini-diet inobvisa mvura yakawanda (somuenzaniso, pasina munyu, ine yakawanda yemupunga), uye kuwedzera anti-cellulite massage kusunungura mafuta ari mumvura.
CHINANGWA: kuchengetedza kubatana uye utano
Kudya kwakadaro kunonamatira kwenguva yakareba, inosarudzwa kunyanya kunyatsonaka. Iwe unogona kuenda kwairi kuti urege kuzora zvakare mushure mekunge uine uremu huri pane imwe yezvokudya zvekare.
CHINODA KUSARUDZA
Zvokudya zvakaringana - izvo zvinonzi chero zvokudya zvekudya, umo mune mapurotini, makhahydrates, nemafuta - yemiriwo nemhuka. Ivo vakapatsanurwa zvokudya (mune imwe chikafu tinodya mapuroteni ose, mune imwe - yose carbohydrate). Chikafu chinopindirana cheJapan-tinotarisa pane hove zvidyo, miriwo, mupunga, makungu, kusabvisa michero yemishonga. Zvisinei, maLatvia vanofa mazano ekupa mukaka sechinhu chinopa calcium mukati maro kuti uende. Zvokudya zveMediterranean zvinonakidza zvikuru - hove uye hove dzegungwa, mitsetse, jisi, mijenya yemiriwo uye michero, isina mbatata uye pasta. Mune fashoni ayurvedic kudya - kazhinji Ayurvedic chiremba anogadza kudya kwega kwega kwegore, panguva iyo anoruramisa utano. Uye, chokwadi, iwe wakasununguka kuedza chero unbalanced - protein kana glucidhydrate systemary dietary system.
Ndingakwanisa kuchinja kudya here mukurashika?
Hongu, iwe unogona. Izvozvo zvakagadziriswa nemasayendisiti kubva kuAmerica sangano rezvesayenzi Lifespan, avo panguva yegore vakadzidza kuti kurasikirwa kwemahombwe kune vakasiyana vanozvipira kudya. Hazvisi nzira yekuderedza uremu, kana hutano hwekukuvadza, shanduko iyi haisi kuzounza, chinhu chikuru ndechekuti pane kudya kwekudya, iwe haunowedzera huwandu hwenhamba. Ngatiti iwe wakasarudza kuderedza uremu pazvokudya zveAtkins, idya nyama, mazai uye saridhi uye iwe unodya zvokudya zvakadaro. Verengai makirogiramu mangani awakatora zuva rimwe nerimwe, uye gara uchienda kune zvinodhaka kana yemakrohydrate kudya, idya saladi uye zviyo. Zvichida iwe ucharasikirwa uremu zvishoma nezvishoma, asi iwe haugoni kukura.
Sei dzimwe nguva tichirwadziwa patinenge tichibva kune imwe kudya kune imwe? Usatya, hapana chakaputsika mukati mako. Zvishoma, muviri wedu unobereka chete maune enzyme anodiwa munguva ino. Hapana zvokudya zvakakora - mashoma enzymes anovhuna mafuta. Uye kana uchinya zvokudya zvine mafuta, unogona kunzwa uchitambudzika mukati. Uyo asina kudya miriwo yakasvibirira kwenguva yakareba, maapuro maviri nekapu yekakichi zvinokonzera malaise. Kwenguva yakareba ndakakanganwa nezvehuga - zvinondiita kuti ndirwere nesipi.
Muviri wedu unoshandiswa kune imwe kudya kunoita gore. Uye zvinotora nguva yekuzorora maitiro enzyme kudzokera kubasa. Kana ukaramba ushuga kwenguva yakareba, kana kubva kumafuta, kana kubva pamichero yakasvibirira nemichero, kana kubva kune-zviyo-zvose, shandura kudya kwako kune imwe itsva zvishoma nezvishoma, mukati memazuva 7-10. Inwa katatu kana mana makapu (200 ml) yehuni inopisa mukati mezuva - mintino inodzora kudya.
KUDZIDZA KUTAWIRA! Kana ukasara usina chekudya chako chaunofarira, pasina chokoti kana usina mafuta girasi kwemwedzi mitanhatu, muviri wako uchabuda mukati mako uye kuda kwavo kuchapera.
Yeuka utano hwako!
Munyika kune zvikafu zvisingaverengeki - zvinhu zvose pamusoro pezvokudya uye zvekudya hazvigoni kuzivikanwa. Asi iwe unofanirwa kurangarira chinhu chikuru - mukutsvaka kukwana, munhu haafaniri kukanganwa nezvehutano! Zvimwe kudya zvinogona kusakuteverai netsanangudzo. Zvokudya zvine mapuroteni akawanda zvinopesana nezvirwere zvechiropa neyetsvo. Zvigadzirwa zve cleavage zvepuroteni yemhuka zvinoderedzwa muropa uye zvichinyongedzwa kuburikidza neitsvo.
Zvokudya zvegrobhahydrate (zvakawanda zviyo uye pasta) hazvidikanwi kune avo vane vabereki vane chirwere cheshuga chechipiri, sezvo vachida yakawanda ye insulini yekushandiswa kwemakhahydrates.
Michero uye michero yezvibereko zvinopesana nezvirwere zvepamu uye mumatumbo - kuwanda kwezvokudya zvechidimbu uye zvekudya kunokanganisa marita ekudya.