Njira Zotchuka za 6 Zosalira Kusala Kosatha

Zamkati

• 1. Njira ya 16/8
• 2. Zakudya 5: 2
• 3. Idyani Lekani Kudya
• 4. Kusala kudya kwamasiku ena
• 5. Zakudya Zankhondo
• 6. Kudya modzidzimutsa
• Mfundo yofunika

Zithunzi ndi Aya Brackett

Kusala kudya kosakhalitsa posachedwapa kwakhala mkhalidwe wathanzi. Amanenedwa kuti amachepetsa thupi, amapangitsa thanzi labwino kagayidwe kachakudya, ndipo mwinanso amatalikitsa moyo.

Pali njira zingapo zodyera.

Njira iliyonse itha kukhala yothandiza, koma kuzindikira kuti ndi iti yomwe imagwira ntchito bwino zimadalira payekha.

Nazi njira 6 zodziwika bwino zosalira kusala kwakanthawi.

1. Njira ya 16/8

Njira ya 16/8 imakhudza kusala kudya tsiku lililonse kwa maola 14-16 ndikuletsa zenera lanu latsiku ndi tsiku kudya kwa maola 8-10.

Mukamadya pazenera, mutha kudya magawo awiri, atatu, kapena kupitilira apo.

Njirayi imadziwikanso kuti protocol ya Leangains ndipo idatchuka ndi katswiri wazolimbitsa thupi a Martin Berkhan.

Kuchita njira yosala kumeneku kumatha kukhala kosavuta monga kusadya kalikonse mutadya ndi kusadya chakudya cham'mawa.

Mwachitsanzo, mukamaliza chakudya chanu chomaliza nthawi ya 8 koloko masana. ndipo osadya mpaka masana tsiku lotsatira, mukusala mwaukadaulo kwa maola 16.

Amalimbikitsidwa kuti azimayi azisala kudya kwa maola 14-15 chifukwa zimawoneka kuti akuchita bwino posala pang'ono.

Kwa anthu omwe amamva njala m'mawa ndipo amakonda kudya kadzutsa, njirayi ikhoza kukhala yovuta kuzolowera poyamba. Komabe, ambiri ochita masewera kadzutsa amadya mwanjira imeneyi.

Mutha kumwa madzi, khofi, ndi zakumwa zina za zero-kalori nthawi yachangu, zomwe zingathandize kuchepetsa kumva njala.

Ndikofunikira kwambiri kuti muzidya zakudya zopatsa thanzi nthawi yazakudya zanu. Njirayi sigwira ntchito ngati mumadya zakudya zopanda thanzi zambiri kapena kuchuluka kwa ma calories.

Chidule Njira ya 16/8 imaphatikizapo
kusala kudya kwa tsiku ndi tsiku kwa maola 16 kwa amuna ndi maola 14-15 kwa akazi. Tsiku lililonse mudzatero
onetsani kudya kwanu pazenera la ola la 8-10 mpaka nthawi yomwe mumakwanira 2,
3, kapena zakudya zambiri.

2. Zakudya 5: 2

Zakudya za 5: 2 zimaphatikizapo kudya masiku 5 pasabata ndikuletsa kuchuluka kwa kalori yanu mpaka 500-600 masiku awiri amlungu.

Zakudyazi zimadziwikanso kuti Zakudya Zofulumira ndipo anatchuka ndi mtolankhani waku Britain a Michael Mosley.

Pa masiku osala kudya, tikulimbikitsidwa kuti azimayi azidya ma calories 500 ndi amuna 600.

Mwachitsanzo, mutha kudya tsiku lililonse sabata iliyonse kupatula Lolemba ndi Lachinayi. Kwa masiku awiriwa, mumadya zakudya ziwiri zazing'ono zopatsa mphamvu 250 kwa akazi komanso zopatsa mphamvu 300 kwa amuna.

Monga otsutsa akunenera molondola, palibe maphunziro omwe amayesa 5: 2 zakudya zokha, koma pali maphunziro ochulukirapo pazabwino zakusala kwakanthawi.

Chidule Zakudya za 5: 2, kapena Fast
Zakudya, zimaphatikizapo kudya makilogalamu 500-600 kwa masiku awiri kuchokera sabata ndikudya
kawirikawiri masiku ena asanu.

3. Idyani Lekani Kudya

Idyani Lekani Kudya kumaphatikizapo kusala kwa maola 24 kamodzi kapena kawiri pa sabata.

Njira imeneyi idadziwika ndi katswiri wazolimbitsa thupi Brad Pilon ndipo yakhala yotchuka kwazaka zingapo.

Mwa kusala kudya tsiku limodzi mpaka chakudya chamadzulo tsiku lotsatira, izi zimakhala ngati kudya kwamaola 24.

Mwachitsanzo, mukamaliza chakudya nthawi ya 7 koloko masana. Lolemba ndipo musadye mpaka chakudya chamadzulo 7 koloko masana. tsiku lotsatira, mwatsiriza kusala kudya kwa maola 24. Muthanso kusala kudya kuyambira m'mawa mpaka m'mawa kapena nkhomaliro mpaka nkhomaliro - zotsatira zake ndizofanana.

Madzi, khofi, ndi zakumwa zina za zero-kalori zimaloledwa nthawi yachisala, koma palibe zakudya zolimba zomwe zimaloledwa.

Ngati mukuchita izi kuti muchepetse thupi, ndikofunikira kuti muzidya bwinobwino nthawi yakudya. Mwanjira ina, muyenera kudya chakudya chofanana ngati kuti simunasale konse.

Choyipa cha njirayi ndikuti kusala kudya kwamaola 24 kumatha kukhala kovuta kwa anthu ambiri. Komabe, simukuyenera kupita nthawi yomweyo. Ndibwino kuyamba ndi maola 14-16, kenako ndikukwera mmwamba kuchokera pamenepo.

Chidule Idyani Lekani Kudya ndi
Pulogalamu yosala pang'ono kudya ndi ola limodzi kapena awiri osala maola 24 pa sabata.

4. Kusala kudya kwamasiku ena

Mukusala kwamasiku ena, mumasala kudya tsiku lililonse.

Pali mitundu yosiyanasiyana ya njirayi. Ena mwa iwo amalola pafupifupi ma calorie 500 masiku osala kudya.

Kafukufuku wochuluka omwe akuwonetsa maubwino azaumoyo posala kudya amagwiritsa ntchito njirayi.

Kusala kudya tsiku lililonse kumatha kuwoneka mopitilira muyeso, chifukwa chake sikuvomerezeka kwa oyamba kumene.

Ndi njirayi, mumatha kugona ndi njala kangapo pamlungu, zomwe sizosangalatsa komanso mwina sizingakhale bwino nthawi yayitali.

Chidule Kusala kudya kwamasiku ena mumasala kudya tsiku lililonse, mwina posadya chilichonse kapena kungodya ochepa
ma calories mazana.

5. Zakudya Zankhondo

Warrior Diet idatchuka ndi katswiri wazolimbitsa thupi Ori Hofmekler.

Zimaphatikizapo kudya zipatso zochepa ndi ndiwo zamasamba zosaphika masana ndikudya chakudya chimodzi chachikulu usiku.

Kwenikweni, mumasala kudya tsiku lonse ndikusangalala usiku mkati mwa ola limodzi la ola limodzi.

Zakudya Zankhondo (Warrior Diet) inali imodzi mwazakudya zodziwika bwino zoyambirira kusala kudya.

Zakudya za zakudya izi ndizofanana kwambiri ndi zakudya za paleo - makamaka zakudya zonse, zosasinthidwa.

Chidule Zakudya za Warrior zimalimbikitsa
kumangodya masamba ochepa ndi zipatso zochepa masana, kenako ndikudya
chakudya chachikulu usiku.

6. Kudya modzidzimutsa

Simufunikanso kutsatira ndondomeko ya kusala kudya kwakanthawi kuti mupeze zina mwazabwino zake. Njira ina ndiyo kungodya chakudya nthawi ndi nthawi, monga pamene simumva njala kapena muli otanganidwa kwambiri kuti musaphike ndi kudya.

Ndi nkhambakamwa kuti anthu amafunika kudya maola angapo kuti asagwere ndi njala kapena kutaya minofu. Thupi lanu limakwanira kuthana ndi nthawi yayitali ya njala, osatinso kuphonya chakudya chimodzi kapena ziwiri nthawi ndi nthawi.

Chifukwa chake, ngati mulibe njala tsiku lina, idyani kadzutsa ndikungodya nkhomaliro komanso chakudya chamadzulo. Kapena, ngati mukuyenda kwinakwake ndipo simukupeza chilichonse chomwe mukufuna kudya, yesani mwachangu.

Kudya chakudya chimodzi kapena ziwiri mukafuna kuchita izi ndikumangodutsa mwachangu.

Onetsetsani kuti mukudya zakudya zopatsa thanzi panthawi yazakudya zina.

Chidule Njira inanso yosala kudya pakadali pano ndikungodumpha chimodzi kapena ziwiri
chakudya pamene simumva njala kapena mulibe nthawi yoti mudye.

Mfundo yofunika

Kusala kudya kosalekeza ndi chida chochepetsera thupi chomwe chimagwira ntchito kwa anthu ambiri, ngakhale sichimagwira aliyense.

Anthu ena amakhulupirira kuti sizingakhale zopindulitsa kwa akazi monga amuna. Sizikulimbikitsidwanso kwa anthu omwe ali ndi vuto la kudya kapena amakonda.

Ngati mwasankha kuyesa kusala pang'ono kudya, kumbukirani kuti mtundu wa zakudya ndikofunikira. Sizingatheke kudya kwambiri zakudya zopanda thanzi panthawi yakudya ndikuyembekeza kuti muchepetse thupi komanso kukulitsa thanzi lanu.