Zakudya Zakudya Zamthupi: Kodi Zimathandiza Kuchepetsa Thupi?

Zamkati

• Malipiro azakudya: 2.7 kuchokera 5
• Kodi Kubwezeretsanso Zakudya Zamthupi ndi Chiyani?
• Momwe mungatsatire Thupi Lobwezeretsanso Zakudya
• Ubwino Wathupi Lobwezeretsanso Zakudya
• Zitha kukuthandizani kuti muchepetse kunenepa
• Zikukulimbikitsani poyamba
• Zakudya zokhala ndi michere yambiri
• Zowonongeka
• Mutha kuletsa zopatsa mphamvu kwambiri
• Kungakhale kovuta kutsatira nthawi yayitali
• Zakudya zoti mudye
• Zosalala
• Zosakaniza
• Chakudya
• Zakudya zofunika kupewa
• Zitsanzo za dongosolo la chakudya
• Gawo 1
• Gawo 2
• Gawo 3
• Mfundo yofunika

Malipiro azakudya: 2.7 kuchokera 5

Thupi Lobwezeretsanso Zakudya ndimakonda masiku 15 akudya omwe amathandizidwa ndi otchuka angapo.

Othandizira akuwonetsa kuti ndi njira yosavuta, yathanzi yolimbikitsira kagayidwe ndikuchepetsa thupi mwachangu. Komabe, mwina mungadabwe ngati zonena zake zikuyenereradi kuwunikidwa.

Nkhaniyi ikuwunikira zabwino ndi zoyipa za Thupi Loyambiranso kuti likuuzeni ngati zimathandizira kuchepetsa thupi.

• Zolemba zonse: 2.7
• Kuchepetsa thupi: 3
• Kudya moyenera: 3
• Kukhazikika: 1.5
• Thanzi lathunthu: 4.5
• Khalidwe labwino: 4
• Umboni: 2

MFUNDO YOFUNIKA KWAMBIRI: Thupi Lobwezeretsanso Zakudya limalimbikitsa kuchepa kwa thupi kudzera pachakudya chopangidwa ndi smoothie pambali pa zakudya zonse komanso masewera olimbitsa thupi. Komabe, zoletsa zake zopitilira muyeso zama kalori komanso zakanthawi kochepa zimapangitsa kuti zisakhale zotheka.

Kodi Kubwezeretsanso Zakudya Zamthupi ndi Chiyani?

Thupi Lobwezeretsanso Thupi lidapangidwa ndi Harley Pasternak, wophunzitsa wotchuka yemwe ali ndi mbiri yochita masewera olimbitsa thupi komanso sayansi yazakudya.

Pasternak amakhulupirira kuti mumalimbikitsidwa kutsatira ndondomeko yochepetsera thupi mukakumana ndi kuchepa thupi msanga koyambirira - chiphunzitso chothandizidwa ndi asayansi ().

Mwakutero, Thupi Lobwezeretsanso Thupi limafuna kudumpha-kuyamba kuwonda ndi mapulani ochepa azakudya zolimbitsa thupi komanso masewera olimbitsa thupi masiku 15.

Buku la Pasternak, "The Body Reset Diet: Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days," ikukhazikitsa dongosolo lakudya, lomwe limatsindika zokongoletsa zokongoletsera, zakudya zopatsa thanzi, komanso chakudya chosavuta.

Mukuyenera kutsatira maphikidwe apadera kuchokera m'buku la Pasternak ndi buku lowonjezera lophika, "The Body Reset Diet Cookbook." Pasternak akuwonetsa kuti maphikidwewa amachepetsa nthawi ndi khitchini, zomwe amakhulupirira kuti ndizofunikira pakudya bwino.

Ngakhale kuchuluka kwa kalori kumasiyanasiyana kutengera maphikidwe omwe mungasankhe, mutha kuyerekezera kudya ma calories 300 pa smoothie, 150-200 calories pa chotupitsa, ndi ma calories 360 pa chakudya. Izi zimakhala pafupifupi makilogalamu 1,200-1,400 patsiku.

Zakudyazo zimapereka masewera olimbitsa thupi ngati kuyenda ndi mphindi 5-10 zolimbirana zolimbitsa thupi monga masewera olimbitsa thupi kuti muwotche zopatsa mphamvu popanda "kupititsa patsogolo" chidwi chanu.

Thupi Lobwezeretsanso Zakudya ndi njira ya masiku 15 yotsika kalori yomwe cholinga chake ndi kuyambitsa kuwonda mwachangu podalira kwambiri ma smoothies ndi chakudya chosavuta.

Momwe mungatsatire Thupi Lobwezeretsanso Zakudya

Zakudya Zakudya za Thupi zimagawika magawo atatu a masiku asanu. Gawo lirilonse limakhala ndi kapezedwe kake kazakudya komanso masewera olimbitsa thupi.

Mumadya kasanu patsiku, kupita patsogolo kuchokera ku smoothies mu Phase 1 kupita kuzakudya zolimba mu Gawo 2 ndi 3.

Pano pali chidule cha magawo atatu (2):

• Gawo 1. Sinthanitsani chakudya cham'mawa, chamasana, ndi chamadzulo ndi ma smoothies ndikudya zokhwasula-khwasula ziwiri patsiku. Kuti muchite masewera olimbitsa thupi, yendani masitepe osachepera 10,000 tsiku lililonse.
• Gawo 2. Sinthanitsani zakudya ziwiri ndi ma smoothies, idyani chakudya chimodzi cholimba, ndipo mukhale ndi zokhwasula-khwasula ziwiri patsiku. Kuti muchite masewera olimbitsa thupi, yendani masitepe 10,000 tsiku lililonse ndipo malizitsani mphindi 5 zakukana kugwiritsa ntchito masewera olimbitsa thupi anayi pa masiku atatu.
• Gawo 3. Sinthanitsani chakudya chimodzi ndi smoothie ndipo idyani chakudya chochepa chochepa cha kalori kuphatikiza 2 zokhwasula-khwasula patsiku. Kuti muchite masewera olimbitsa thupi, yendani masitepe 10,000 ndikumaliza mphindi 5 za kukana kugwiritsa ntchito masewera olimbitsa thupi anayi tsiku lililonse.

Pambuyo masiku 15 akadyedwe, muyenera kutsatira dongosolo lakadyedwe lofotokozedwa mu Gawo 3 ndikuwonjezerapo kamodzi - kawiri konse sabata iliyonse "chakudya chaulere" chomwe chimakupatsani mwayi woti mudye kapena kumwa chilichonse chomwe mukufuna. Izi zimaphatikizidwa ngati mphotho ndi njira yopewa kumva kuti ndikusowa.

Pasternak akuwonetsa kuti kudziletsa nokha pa zomwe mumakonda kumatha kubweretsa kudya kwambiri (2, 3).

Pambuyo masiku 15 oyambilira, sipadzakhala malekezero ovomerezeka pazakudya zolemetsa ndi kukonza. Malinga ndi Pasternak, machitidwe ndi zizolowezi zomwe mwapanga m'masiku 15 oyambilira zikuyenera kutsatiridwa kwa moyo wonse (2).

Zakudya Zakudya Zakudya Zam'magulu zidagawika magawo atatu, iliyonse imatenga masiku asanu ndikutsata dongosolo lakadyedwe lokhala ndi ma smoothies, zokhwasula-khwasula, ndi chakudya cholimba.

Ubwino Wathupi Lobwezeretsanso Zakudya

Ngakhale Thupi Lobwezeretsanso Thupi silinaphunzirepo, zina mwazikuluzikulu zake ndizotengera umboni wa sayansi.

Nazi zina mwazabwino zakudyazo.

Zitha kukuthandizani kuti muchepetse kunenepa

Zakudya Zomwe Zimapangidwira Thupi ndizothandiza kuti muchepetse kunenepa - posachedwa.

Pamapeto pake, kuchepa thupi kumachitika mukamawotcha mafuta ochulukirapo kuposa omwe mumadya. Popeza dongosololi limakhala ndi ma calorie smoothies ochepa, zokhwasula-khwasula, ndi zakudya, zitha kuyika thupi lanu m'vuto la kalori. Ndondomeko ya masewera olimbitsa thupi imathandizanso kuwotcha mafuta.

Kuti tiwone bwino, dongosololi limapereka zopatsa mphamvu pafupifupi 1,200-1,400 zopatsa mphamvu patsiku - zotsika kwambiri kuposa ma calories 2000 omwe amalimbikitsidwa kuti anthu achikulire azitha kulemera ().

Kafukufuku wina, ma dieters ofanana 1,200-1,500-ma calorie zakudya zopangidwa ndi chakudya cha 2 ndi 2 chakudya m'malo ogwedeza patsiku adataya avareji ya 15 mapaundi (6.8 kg) ().

Komabe, izi zinali paulendo wazaka 1 wochepetsa thupi komanso kukonza.

Ndikofunikanso kukumbukira kuti zinthu zosiyanasiyana, monga zaka, kulemera, kutalika, ndi kugonana, zimapangitsa kuchepa thupi ().

Zikukulimbikitsani poyamba

Ngakhale masiku 15 ndi ochepa, kulemera kulikonse komwe mungataye panthawiyi kungakulimbikitseni kuti muphatikize ndi Zakudya Zakudya Zakudya Kutali.

Izi ndichifukwa choti kuwonda koyambirira kofulumira kumangirizidwa ku kupambana kwakanthawi kwakudya (,).

Mofananamo, kuchepa kochepa koyamba kumalumikizidwa ndi kuchuluka kwa omwe amasiya kusiya mapulogalamu ().

Ochita kafukufuku akuti kusamvana kumeneku kumatha kukhala chifukwa cha zolimbikitsa. Mwachidule, anthu omwe amapeza zotsatira zachangu akhoza kulimbikitsidwa kupitiliza pulogalamuyi chifukwa amakhulupirira kuti imagwira ntchito ().

Zakudya zokhala ndi michere yambiri

Thupi Lobwezeretsanso Thupi limagogomezera zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, mbewu zonse, mtedza, nyemba, mapuloteni owonda, komanso mkaka wamafuta ochepa.

Zakudya izi zimapanga chakudya choyenera chifukwa zimapereka mavitamini ndi michere yambiri ().

Kuphatikiza apo, dongosolo lakudya kwa Thupi Lodzaza limadzaza ndi fiber kuchokera kuzakudya zonse zingapo mu smoothies, zokhwasula-khwasula, ndi chakudya cholimba.

Zakudya zomwe zimakhala ndi michere yambiri zimalumikizidwa ndi zolemetsa zochepa mthupi komanso kuchepa kwa mtundu wa 2 matenda ashuga, matenda amtima, khansa ina, ndi matenda ena osachiritsika ().

Zakudya zobwezeretsa thupi zimatha kukuthandizani kuti muchepetse thupi ndikukulimbikitsani poyamba. Komanso, muli zakudya zopatsa thanzi kwambiri.

Zowonongeka

Ngakhale Kukhazikitsanso Zakudya Zamthupi kumatha kukuthandizani kuti muchepetse kunenepa, zimadza ndi zovuta zomwe zingachitike.

Mutha kuletsa zopatsa mphamvu kwambiri

Ngakhale kuti chakudyacho chimasinthirako pang'ono anthu opitilira mapaundi 175 (79 kg), imapatsa zopatsa mphamvu pafupifupi 1,200-1,400 zopatsa mphamvu patsiku.

Izi sizowonjezera zoletsa zama calorie kwa anthu ena komanso zitha kubweretsa kusowa kwa michere. Mwachidule, zakudya zopatsa mafuta ochepa nthawi zambiri zimasowa ma carbs, protein, mafuta, mavitamini, ndi michere yomwe mumafunikira kuti mukhale ndi thanzi labwino ().

Kuonjezera apo, kuchepa kwambiri kwa kalori komanso kuwonda mwachangu kwawonetsedwa kuti kumachepetsa kagayidwe kake - ngakhale mutasiya kudya - ndipo kumatha kuchepa kwambiri minofu (,,,).

Izi zati, zakudya zamapuloteni zomwe zimakhala ndi zakudya zambiri ndipo zimayang'ana kukana kuchita masewera olimbitsa thupi zitha kuchepetsa kuchepa kwa minofu (,).

Kungakhale kovuta kutsatira nthawi yayitali

Kafukufuku akuwonetsa kuti chakudya chilichonse chotsika kwambiri cha calorie chimatha kugwira ntchito ngati muchepera ().

Malinga ndi kusanthula kwa anthu opitilira 500 kutsatira mapulogalamu ochepetsa thupi, wolosera zakuthambo ndi njala ().

Thupi Lobwezeretsanso Thupi limadzaza ndi zakudya zopatsa thanzi komanso zomanga thupi, zomwe zingakuthandizeni kuchepetsa chidwi chanu chofuna kudya. Komabe, chakudya chake chamadzimadzi, monga ma smoothies, sichimadzaza kwenikweni kuposa chakudya chotafuna (20,).

Kudya kalori wochepa kumatulutsanso mahomoni a njala, chomwe ndi chifukwa chomwe chimapangitsa anthu kusiya mapulani ochepetsa kunenepa (,).

Thupi Lobwezeretsanso Thupi limatha kupangitsa kuti anthu ena aziletsa kalori kwambiri, zomwe zimatha kuchepa minofu, kuchepa kwama metabolism, ndikupangitsa kuchepa kwa michere.

Zakudya zoti mudye

Zakudya Zakudya Zamthupi mumadya kasanu patsiku. Dongosolo lakudya limaphatikizapo ma calorie otsika, zokhwasula-khwasula, ndi zakudya.

Zosalala

Smoothies amakhala pamndandanda katatu patsiku mu Gawo 1, kawiri patsiku mu Gawo 2, ndipo kamodzi patsiku mu Gawo 3.

Ngakhale Pasternak sakupereka kukula kwake konse kwa ma smoothies, amapereka maphikidwe apadera omwe ali ndi ma calories 270-325 iliyonse.

Komabe, ngati mumalemera makilogalamu 175 (700 kg), mumaloledwa kuwonjezera kukula kwa gawo limodzi mwa magawo atatu kuti muwerengere kuchuluka kwa zopatsa mphamvu ndi michere.

Ma smoothies amapangidwa pogwiritsa ntchito zigawo zikuluzikulu zinayi, zosakaniza zomwe mungasinthe malinga ndi zomwe mumakonda:

• Phula lamadzi: madzi, madzi onunkhira, mkaka wotsika kapena wopanda mafuta, kapena mkaka wa nondairy ngati amondi kapena mkaka wa soya
• Mapuloteni: mapuloteni ufa, tofu, kapena yogurt wopanda mafuta
• Mafuta athanzi: peyala, mtedza, kapena mbewu
• Mkulu CHIKWANGWANI carbs: Zipatso zilizonse - ngakhale zipatso, malalanje, maapulo, ndi mapeyala amalimbikitsidwa pazinthu zawo - kuphatikiza masamba obiriwira ngati sipinachi kapena kale

Zakudya zotsekemera monga uchi, madzi a mapulo, ndi nzimbe siziloledwa mu smoothies, komanso zipatso zomwe zili mmatumba zomwe zimakhala ndi zotsekemera zowonjezera.

Mitundu itatu ya maphikidwe a smoothie amaperekedwa, yotchulidwa ndi mitundu yawo ikaphatikizidwa - yoyera, yofiira, ndi yobiriwira yosalala.

Zosakaniza

Mumadya chakudya chochepa kwambiri cha calorie kawiri tsiku lililonse pazakudya zonse za masiku 15.

Zakudya zazing'onoting'ono izi ziyenera kukhala ndi zopatsa mphamvu pafupifupi 150, zisakhale ndi shuga wambiri, komanso zimakhala ndi magalamu osachepera 5 magalamu a protein ndi fiber. Zitsanzo ndi izi:

• edamame
• Mbalame zamphongo zopanda phokoso
• udzu winawake wokhala ndi chiponde
• osweka tirigu ndi tchizi wopanda mafuta
• Magawo apulo okhala ndi Turkey Turkey

Chakudya

Zakudya zopangidwa ndi zokhazokha zimawonjezedwa mu Gawo 2 ndi 3. Buku la Reset Diet limapereka maphikidwe apadera, omwe amapereka makilogalamu 230-565 pa chakudya chodyera chimodzi.

Maphikidwewo amapangidwa ndi zakudya zathunthu, zosagulitsidwa pang'ono ndipo amaphatikizanso mapuloteni, fiber, ndi mafuta athanzi. Zitsanzo ndi izi:

• Masaladi: masamba obiriwira okhala ndi masamba odulidwa, zipatso, mtedza, ndi mapuloteni owonda ngati nyemba kapena nkhuku, pambali pa mafuta opangira mafuta
• Masangweji: Chopangidwa ndi mkate wambewu wathunthu, nyama yophika, nyama zothira mafuta, komanso mafuta ochepa kapena tchizi
• Msuzi: Zapangidwa ndi msuzi wochepetsedwa wa sodium, masamba, zokometsera, ndi mapuloteni owonda ngati nyemba kapena bere la nkhuku, amatumizidwa ndi mkate wonse wambewu
• Zosangalatsa: mapuloteni owonda ngati mawere a nkhuku kapena shrimp, kuphatikiza masamba, zokometsera, ndi mpunga wabulauni kapena soba Zakudyazi
• Mazira oyera amaphulika: zopangidwa ndi nyama zamasamba, tchizi wonenepa kwambiri, zokometsera, ndi ma fiber ambiri ngati toast yambewu kapena mbatata

Kuphatikiza apo, zakumwa zopanda kalori zokha ndizomwe zimaloledwa, monga madzi, madzi onunkhira, khofi wakuda, ndi tiyi wosasakaniza.

Thupi Lobwezeretsanso Zakudya limalimbikitsa ma smoothies ndi zokhwasula-khwasula magawo onse, kuphatikiza chakudya chosavuta mu Gawo 2 ndi 3. Zakudya zonse zimatsata njira zoyenera zoperekera zakudya.

Zakudya zofunika kupewa

Monga momwe Kukhazikitsanso Thupi kumaphatikizapo dongosolo lakadyedwe kake ndi maphikidwe, palibe malo ambiri opatuka.

Muyenera kupewa zakudya izi masiku 15 oyambira kudya:

• mkaka wamafuta wathunthu, yogurt, ndi tchizi
• zakudya zopangidwa kwambiri kapena zokazinga
• mikate yoyera, pasitala, ndi mbewu zina zoyengedwa
• koloko ndi zakumwa zina zotsekemera
• mowa

Malingaliro a Pasternak ndi akuti mkaka wathunthu wamafuta ndi zakudya zopakidwa zili ndi mafuta ambiri, omwe akhala akuwoneka kuti ndi opanda thanzi. Komabe, umboni wina wasayansi ukusonyeza kuti mafuta omwe ali mumkaka wathunthu wamafuta samawononga thanzi la mtima - ndipo atha kulimbikitsa ().

Njere zoyengedwa ndizoletsedwa chifukwa zimakhala pamwamba pa glycemic index (GI), muyeso wa momwe shuga wamagazi imakwera mwachangu chifukwa cha chakudya ().

Kuphatikiza apo, mowa suloledwa mpaka patadutsa masiku 15 oyambirira, chifukwa umakhala ndi ma calories ambiri. Pasternak akuwonetsanso kuti kumachepetsa kuthekera kwanu kuwotcha mafuta, ndikuti kuledzera kumatha kubweretsa kusankha kosafunikira.

Zakudya Zakudya Zamthupi zimaletsa mkaka wamafuta wathunthu, mbewu zoyengedwa, zakumwa zotsekemera, zakumwa zoledzeretsa, komanso zakudya zopangidwa ndi zokazinga.

Zitsanzo za dongosolo la chakudya

Nayi njira yakudya tsiku limodzi mu magawo atatuwa.

Gawo 1

• Chakudya cham'mawa: Smoothie woyera wopangidwa ndi mkaka wopanda mafuta, yogati wopanda mafuta wachi Greek, nthochi, maapulo ofiira ofiira, maamondi osaphika, ndi sinamoni
• Chakudya 1: udzu winawake umakhala ndi amondi batala
• Chakudya: smoothie wofiira wopangidwa ndi rasipiberi, mabulosi abuluu, lalanje, vanila protein ufa, ndi mbewu za fulakesi
• Bakuman 2: Tizilombo tomwe timatulutsa mpweya
• Chakudya: Smoothie wobiriwira wopangidwa ndi sipinachi yatsopano, peyala, peyala, mphesa, yogati yosagwiritsa ntchito mafuta achigiriki, ndi madzi atsopano a mandimu

Gawo 2

• Chakudya cham'mawa: smoothie woyera wopangidwa ndi mafuta osagwiritsa ntchito mafuta achi Greek, mapichesi, raspberries, pistachios, ginger, ndi madzi atsopano a mandimu
• Chakudya 1: osweka tirigu ndi hummus
• Chakudya: smoothie wofiira wopangidwa ndi rasipiberi, lalanje, mkaka wa amondi, ndi vanila protein ufa
• Bakuman 2: edamame wophika
• Chakudya: sangweji yophika yophika pa mkate wonse wa tirigu

Gawo 3

• Chakudya cham'mawa: smoothie yoyera yopangidwa ndi yogati yosagwiritsa ntchito mafuta achi Greek, mango, chinanazi, nthochi, ndi mbewu za fulakesi
• Chakudya 1: Peyala yokhala ndi magawo a Turkey
• Chakudya chamadzulo: msuzi wopangidwa ndi butternut wa sikwashi
• Bakuman 2: okhwima tirigu wonse ndi batala wa chiponde
• Chakudya: nkhuku ndi ndiwo zamasamba zosakanikirana ndi mpunga wofiirira

Buku lotsatirali limapereka zakudya zowonjezera zowonjezera zomwe zikugwirizana ndi zomwe amadya.

Thupi Lobwezeretsanso Thupi limalimbikitsa kudya kasanu patsiku ndi mtundu wina wa chakudya womwe umakonda ma smoothies ndi chakudya chopepuka.

Mfundo yofunika

Thupi Lobwezeretsanso Thupi ndi dongosolo lamasiku 15 lochepetsa thupi lomwe limakhudza dongosolo laling'ono la chakudya chochepa komanso masewera olimbitsa thupi wamba.

Ndondomeko ya chakudya imagogomezera ma smoothies, zokhwasula-khwasula, ndi zakudya zazing'ono, zonse zomwe mumakonzekera kunyumba pogwiritsa ntchito maphikidwe omwe afotokozedwa m'buku lotsogolera la Harley Pasternak ndi buku lophika.

Muyenera kuti muchepetse thupi msanga, popeza chakudyacho chimapereka makilogalamu pafupifupi 1,200-1,400 patsiku.

Komabe, zitha kubweretsa kuletsa kwambiri kwama kalori komanso kudya kosakwanira kwa anthu ena. Ngati muli ndi nkhawa yakumva njala kapena kupeza michere yokwanira, chakudyachi sichingakhale choyenera kwa inu.