Kuwunika Zakudya 5 Zoluma: Kodi Zimathandiza Kuchepetsa Thupi?

Zamkati

• Kodi Zakudya 5 Zoluma Ndi Chiyani?
• Momwe mungatsatire 5 Zakudya Zoluma
• Kodi zingakuthandizeni kuchepa thupi?
• Ubwino wina wa Zakudya Zoluma 5
• Zowonongeka zazakudya za 5 Bite
• Zitha kuyambitsa kuchepa kwa michere
• Kuopsa kwakukulu kwakubwezeretsanso komanso kusokonezeka pamakhalidwe
• Zakudya zoti muzidya ndikupewa
• Zitsanzo menyu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Mfundo yofunika

Zotsatira Zakudya Zakudya Zabwino: 2.5 kuchokera 5

Zakudya za 5 Bite ndizakudya zomwe zimalonjeza kuchepa thupi, nthawi zonse pomwe zimakupatsani mwayi woti mudye zakudya zomwe mumakonda.

Ikugulitsidwa ngati njira ina yochotsera opaleshoni yochepetsa thupi, ndipo omutsutsa amadzudzula malangizo ake osavuta kutsatira komanso zotsatira zake mwachangu.

Komabe, ena zimawavuta kupeza zina mwazakudya izi, kuphatikiza zonenepetsa zomwe zilipo, kusowa kwa michere, komanso chiopsezo chachikulu chobwezeretsanso thupi.

Nkhaniyi ikuwunikanso Zakudya 5 Zoluma komanso ngati zimagwira ntchito yochepetsa thupi.

Kuwonongeka kwa Mapu

• Zolemba zonse: 2.5
• Kutaya thupi mwachangu: 4
• Kutaya kwakanthawi kwakanthawi: 1
• Zosavuta kutsatira: 3
• Khalidwe labwino: 2

MFUNDO YOFUNIKA KWAMBIRI: Zakudya 5 Zoluma ndi chakudya chotsika kwambiri chomwe chimalonjeza kuti muchepetse msanga popanda kuwerengera zopatsa mphamvu, zoletsa zakudya, kapena kuchita masewera olimbitsa thupi. Ngakhale zitha kuchititsa kuchepa kwakanthawi kwakanthawi, zimakhala ndi zovuta zingapo.

Kodi Zakudya 5 Zoluma Ndi Chiyani?

Zakudya za 5 Bite zidapangidwa mu 2007 ndi Dr. Alwin Lewis, ngati gawo la buku lake "Why Weight Around?"

Zakudya zonenepa kwambiri zimalonjeza kuti muchepetse msanga popanda kuwerengera zopatsa mphamvu, kusiya zakudya zomwe mumakonda, kapena kutsatira njira zolimbitsa thupi nthawi zonse.

Zimapangidwira kuti zikupatseni zotsatira zofananira zomwe mungayembekezere kupyola m'mimba, komwe ndi opaleshoni yomwe imachepetsa kukula kwa m'mimba mwanu.

Zakudyazi zikuwonetsa kuti otsatira akhoza kuyembekezera kutaya pafupifupi mapaundi 15 (6.8 kg) sabata iliyonse poletsa kudya kwawo kumangoluma 5 pakudya.

Kwa zaka zambiri, zopangidwa zingapo zakhala zikupezeka m'buku loyambirira, kuphatikiza ma phukusi ophunzitsira m'modzi m'modzi ndi mamembala a gulu lothandizira pa intaneti lomwe cholinga chake ndi kuthandiza owerenga kuti akwaniritse bwino (1).

Chidule

Zakudya za 5 Bite ndizochepa kwambiri zomwe zimalonjeza kukuthandizani kuti muchepetse kunenepa kwambiri munthawi yochepa, osachita opareshoni, zakudya zapadera, kuwerengera zopatsa mphamvu, kapena kuchita masewera olimbitsa thupi.

Momwe mungatsatire 5 Zakudya Zoluma

Cholinga chachikulu cha 5 Bite Diet ndikuti pophunzira kudya ngati munthu amene wachitidwa opaleshoni yam'mimba, mumatsitsa kulemera kwake osafunikira njirayi.

Chifukwa chake, kukula kwam'magawo kumangolekezera mpaka pazakudya zolimba za 10-12 patsiku. Mutha kuyamba ndi dongosololi nthawi yomweyo kapena pang'onopang'ono kuchepetsa kudya kwanu m'masiku kapena milungu ingapo.

Kuti mukwaniritse malangizo ake, 5 Bite Diet imakulimbikitsani kuti musadye chakudya cham'mawa, m'malo mongomwa khofi wakuda m'malo mwake. Mutha kudya chilichonse chomwe mungafune nkhomaliro ndi chakudya chamadzulo, bola ngati kulumidwa sikupitilira asanu pakudya.

Ngakhale palibe zakudya zoletsedwa, kuluma kamodzi pa chakudya - kapena osachepera awiri patsiku - kuyenera kuchokera ku gwero la mapuloteni, monga nyama, nsomba, mazira, mkaka, tofu, kapena nyemba.

Muthanso kukhala ndi chakudya pakati pa chakudya chamadzimadzi awiri, kamodzi kokha tsiku lililonse ndikumwa zakumwa zopanda malire zopanda mafuta.

Kuchita masewera olimbitsa thupi kololedwa kumaloledwa, koma kulimbitsa thupi pang'ono komanso koyenera kuyenera kupewedwa pachakudyachi. Pofuna kuthana ndi vuto lililonse la michere, tikulimbikitsidwa kuti mutenge mankhwala a multivitamin ndi omega-3 tsiku lililonse.

Mukakwaniritsa cholinga chanu cholemera, mumalangizidwa kuti musinthe zakudya zopatsa thanzi, zopatsa thanzi kuti muchepetse kunenepa.

Chidule

Pa Zakudya 5 Zoluma, palibe zakudya zoletsedwa, koma muyenera kuletsa kwambiri kulumidwa komwe mumadya kapena pachakudya chilichonse. Ma multivitamin ndi omega-3 zowonjezera amalimbikitsidwa kuti athetse mipata iliyonse yazakudya yomwe ikukhudzana ndi zakudya.

Kodi zingakuthandizeni kuchepa thupi?

Monga zakudya zonse zopatsa mafuta ochepa, 5 Bite Diet ikuyenera kukuthandizani kuti muchepetse thupi - koyambirira.

Kuchepetsa kuchuluka kwa chakudya chomwe mumadya mpaka kuluma kokwanira 10-12 tsiku lililonse kumakupangitsani kuti muzidya zopatsa mphamvu zochepa kuposa zomwe thupi lanu limafuna. Kafukufuku akuwonetsa kuti kuchepa kwa kalori kotere kumapangitsa kuti muchepetse thupi, mosasamala kanthu za zakudya zomwe mumadya (,,,).

Kutengera zakudya zomwe mumasankha, 5 Bite Diet imatha kukupatsirani ma calories osakwana 800 patsiku, ndikuyiyika ngati chakudya chotsika kwambiri (VLCD) ().

Malinga ndi akatswiri, ma VLCD amabwera ndi mavuto awo azaumoyo, kuphatikiza zovuta zam'mimba, chiopsezo chowonjezeka cha ndulu, komanso kuthekera kwakukulu kwa kudya kosokonezeka ().

Kuphatikiza apo, umboni ukusonyeza kuti, ngakhale kuthandiza anthu poyambira kunenepa, zakudya zamtunduwu nthawi zambiri zimayambitsa kunenepa, zomwe zitha kuwonjezera chiopsezo chanu chovutika maganizo ndikupangitsa kuti anthu alephere kulemera ().

Pazifukwa izi, 5 Bite Diet sichiyesedwa ngati njira yoyenera yochepetsera anthu ambiri ndipo imayenera kutsatiridwa moyang'aniridwa ndi azachipatala.

Chidule

Zakudya za 5 Bite zikuyenera kukuthandizani kuti muchepetse kunenepa. Komabe, kuchepa thupi kumeneku kumatha kutsagana ndi zoopsa zingapo zathanzi. Kuphatikiza apo, chiopsezo chonenepa mukayambiranso kudya ndichachikulu kwambiri. Zakudya izi ziyenera kutsatiridwa moyang'aniridwa ndi azachipatala.

Ubwino wina wa Zakudya Zoluma 5

Zakudya za 5 Bite zitha kupereka maubwino, zomwe zambiri zimalumikizidwa ndi kuthekera kwake kopititsa patsogolo kuchepa kwa thupi.

Othandizira amatchula kawirikawiri kuti chakudyacho sichimaletsa pazomwe mumadya ndipo chimangoyang'ana kuchuluka kwa zomwe mumadya. Chifukwa chake, ma dieters sayenera kusiya zakudya zawo zomwe amakonda kuti achepetse kunenepa.

Kuphatikiza apo, kafukufuku akuwonetsa kuti kutaya ngakhale pang'ono mpaka 5-10% yolemera thupi lanu kungathandize kuchepetsa kupweteka kwamalumikizidwe komanso chiopsezo cha mtundu wa 2 shuga (,).

Kafukufuku akuwonetsanso kuti kuonda kungachepetse ziwopsezo zamatenda amtima, monga triglyceride, LDL (yoyipa) cholesterol, ndi kuthamanga kwa magazi (,).

Zakudya za 5 Bite zikutsindika kuti kuopsa kokhala ndi kunenepa kwambiri kapena kuchitidwa opaleshoni yochepetsa thupi kumaposa zomwe zimachitika chifukwa chochepetsa kuchepa kwa chakudya chomwe mumadya.

Komabe, kumbukirani kuti maubwino awa amachitikadi ngati mungakwanitse kupititsa kuchepa kwanu. Kafukufuku akuwonetsa kuti sizikhala choncho pambuyo potsatira VLCD ngati 5 Bite Diet ().

Chidule

Pokuthandizani kuti muchepetse thupi, 5 Bite Zakudya zitha kuchepetsa kupweteka kwamalumikizidwe ndikuchepetsa chiopsezo cha matenda amtima ndikulemba matenda ashuga amtundu wa 2. Komabe, maubwino awa atha kunyalanyazidwa ndi chiwopsezo chachikulu chobwezeretsanso thupi.

Zowonongeka zazakudya za 5 Bite

Monga zakudya zonse zoletsedwa ndi ma kalori, 5 Bite Diet imabwera ndi zovuta zingapo.

Zitha kuyambitsa kuchepa kwa michere

Ndizosatheka kukwaniritsa zosowa zanu za michere pakudya zopatsa mphamvu zochepa tsiku lililonse, ngakhale chakudya chanu chitakhala ndi zakudya zopatsa thanzi. Izi zitha kubweretsa zovuta zina monga kutopa, chizungulire, kudzimbidwa, komanso kutayika kwa mafupa ().

Zowopsa zakusowa kwa michere ndizokwanira makamaka kwa iwo omwe amafunika kuchepa thupi, chifukwa amatsatira zakudya zoletsedwa ndi michereyi kwakanthawi.

Zowonjezera tsiku ndi tsiku zama multivitamin ndi omega-3 zowonjezera zimatha kuchepetsa zovuta zina mwa mavutowa koma sizilowa m'malo mwakutenga zakudya izi kuchokera kuzakudya (,).

Kuphatikiza apo, popeza ma dieters amaloledwa kusankha zakudya zilizonse zomwe amakonda, zakudya zopangidwa kwambiri monga chakudya chofulumira, maswiti, ndi tchipisi zimatha kulamulira kudya kwa kalori, zomwe sizabwino pathanzi lanu lonse).

Kuopsa kwakukulu kwakubwezeretsanso komanso kusokonezeka pamakhalidwe

Kudya pafupipafupi ma calories ochepa kuposa momwe thupi lanu likufunira kumatha kubweretsa kuchepa kwa minofu ndikuchepetsa kagayidwe kanu. Pomwepo, kuchepa kwa thupi kumapangitsa kuti kukhale kovuta kuti muchepetse kunenepa ndikuwonjezeranso mwayi wakulemera pakapita nthawi (,).

Umboni umanenanso kuti kuletsa zopatsa mphamvu kwambiri, monga zimalimbikitsidwa ndi zakudya izi, kumatha kukulitsa chiopsezo chodya kwambiri. Chifukwa chake, chakudyachi ndi chosayenera makamaka kwa anthu omwe amakonda kukhala ndi mbiri yadyedwa yosasunthika ().

Chidule

Zakudya za 5 Bite zimapangitsa kuti zikhale zovuta kukwaniritsa zosowa zanu za michere. Zingakulitsenso chiopsezo chanu chodya osasunthika ndikupangitsa kuti kagayidwe kanu kochepetsetsa, zikulepheretseni kuti muchepetse kunenepa nthawi yayitali.

Zakudya zoti muzidya ndikupewa

Zakudya 5 Zoluma sizimakhazikitsa malire pazomwe mungadye.

Mumaloledwa kudya chilichonse chomwe mungafune, bola ngati mungachepetseko kudya mpaka 10-12 patsiku, komwe kumafalikira pazakudya ziwiri komanso zokhwasula-khwasula zokha tsiku lililonse.

Komabe, malangizowa amalimbikitsa kuti muphatikize kamodzi kokha chakudya chokhala ndi mapuloteni pachakudya chilichonse, monga:

• nyama ndi nkhuku
• nsomba ndi nsomba
• mazira
• mkaka
• tofu, tempeh, ndi seitan
• nyemba monga nyemba ndi nandolo

Pofuna kupewa kuperewera kwa michere, 5 Bite Diet imatsindikanso kufunikira kogwiritsa ntchito mankhwala a multivitamin ndi omega-3 tsiku lililonse.

Chidule

Palibe zakudya zoletsedwa pa Zakudya 5 Zoluma. Komabe, zakudya zowonjezera mapuloteni ziyenera kuphatikizidwa pachakudya chilichonse. Kuphatikiza apo, ma multivitamin ndi omega-3 zowonjezera ayenera kumwa tsiku lililonse.

Zitsanzo menyu

Nayi mndandanda wazosankha zamasiku atatu ogwirizana ndi 5 Bite Diet. Zosakaniza ndi zosankha koma zimaphatikizidwa muzosankha.

Tsiku 1

• Chakudya cham'mawa: khofi ndi multivitamin
• Akamwe zoziziritsa kukhosi: Kuluma kamodzi kwa apulo
• Chakudya: 5 kulumidwa ndi hamburger yovala zovala zonse kapena veggie burger ndi omega-3 chowonjezera
• Akamwe zoziziritsa kukhosi: 1 kuluma kwa snickers bala
• Chakudya: 3 kuluma kwa macaroni ndi tchizi ndi kuluma kawiri kwa brownie wa chokoleti

Tsiku 2

• Chakudya cham'mawa: khofi ndi multivitamin
• Akamwe zoziziritsa kukhosi: 1 kuluma mango
• Chakudya: 5 kulumidwa kwa taco modzaza nkhuku, tsabola, ndi ma avocado ndi omega-3 chowonjezera
• Akamwe zoziziritsa kukhosi: 1 kumwera kwa zipatso-ndi-yogurt smoothie
• Chakudya: Kuluma katatu kwa pizza wa kolifulawa ndi zakudya zomwe mumakonda komanso kulumidwa kawiri kwa chitumbuwa cha rhubarb

Tsiku 3

• Chakudya cham'mawa: khofi ndi multivitamin
• Akamwe zoziziritsa kukhosi: 1 kuluma kwa nthochi
• Chakudya: 5 kulumidwa kwa sipinachi, tchizi, ndi bowa quiche ndi omega-3 chowonjezera
• Akamwe zoziziritsa kukhosi: Kuluma kamodzi kwa bala la granola
• Chakudya: 5 kulumidwa kwa spaghetti ndi nyama zanyama

Monga mukuwonera, anthu omwe amatsata Zakudya Zakudya 5 akhoza kusankha zakudya zilizonse zomwe amakonda, kuphatikiza zakumwa zamafuta ambiri, bola kuluma kwa 10-12 patsiku kumatsatiridwa.

Chidule

Zakudya za 5 Bite zimakupatsani mwayi wosangalala ndi zakudya zomwe mumakonda ndipo zimakusiyirani kusankha kuti ndi zakudya zingati zopatsa thanzi zomwe mungapange pazosankha zanu za tsiku ndi tsiku.

Mfundo yofunika

Zakudya za 5 Bite ndizakudya zomwe zimalimbikitsa ma calorie oletsa kuyesayesa kwakanthawi kochepa.

Ikhoza kuchepetsa kagayidwe kanu ndikuchulukitsa chiopsezo chanu chobwezeretsanso thupi.

Kuphatikiza apo, chakudyachi sichokwanira mthupi ndipo chitha kubweretsa kusowa kwa michere komanso zovuta zakanthawi yayitali.

Ndizosayenera kwa anthu ambiri, ndipo omwe akufuna kuti ayesere ayenera kuchita izi moyang'aniridwa ndi azachipatala.