Fast kagayidwe zakudya: chimene icho chiri, momwe tingachitire izo ndi mindandanda yazakudya

Zamkati

• Magawo azakudya zamagetsi
• Gawo 1 menyu
• Gawo 2 menyu
• Gawo la 3 menyu

Chakudya chofulumira cha metabolism chimagwira ntchito ndikufulumizitsa kagayidwe ndikuwonjezera kuchuluka kwa zopatsa mphamvu mthupi, zomwe zimathandiza kuchepetsa thupi. Zakudya izi zimalonjeza kuti zidzafika mpaka 10 kg m'mwezi umodzi, ndipo zimakhala ndi dongosolo la kudya lomwe liyenera kutsatiridwa kwa milungu inayi.

Pang`onopang`ono kagayidwe ndi chifukwa chachikulu cholephera kwa kuwonda zakudya, ngakhale pamene muli ndi zakudya zolondola pamodzi ndi mchitidwe thupi. Chifukwa chake, ndikofunikira kuwonjezera kagayidwe kake kuti muchepetse kupitiliza.

Zakudyazi, monga zina zilizonse, ziyenera kutsogozedwa mothandizidwa ndi katswiri wazakudya, chifukwa zimayenera kusinthidwa kukhala mbiri yaumoyo wa munthu aliyense.

Magawo azakudya zamagetsi

Sabata iliyonse yazakudya zamagetsi zimagawika magawo atatu, ndi cholinga chowongolera mahomoni opsinjika, kuthamanga kwa magazi, kuwonjezera chitetezo champhamvu komanso kupititsa patsogolo kuwotcha kwamafuta.

Zakudya zokha zomwe sizingadye nthawi yonseyi ndi maswiti, timadziti ta zipatso, zipatso zouma, zakumwa zozizilitsa kukhosi, zakumwa zoledzeretsa, khofi ndi zinthu zomwe zili ndi gluten kapena lactose.

Gawo 1 menyu

Gawo ili la kudya kwama metabolism kumatha masiku awiri ndipo cholinga chake ndikuwongolera mahomoni omwe amayang'anira mafuta m'thupi.

• Chakudya cham'mawa: Oat smoothie ndi zipatso kapena 1 tapioca ndi phala la chickpea. Zosakaniza za vitamini: 1/2 chikho cha oats wopanda gluten, 1/2 chikho cha mabulosi abulu, sitiroberi ndi kusakaniza kwa mabulosi akutchire, 1 apulo yaying'ono, ginger 1, timbewu tonunkhira ndi ayezi.
• Chakudya: Zipatso 1: lalanje, gwava, papaya, peyala, mango, apulo, tangerine kapena kagawo kamodzi ka chinanazi kapena vwende.
• Chakudya: Saladi wokhala ndi amadyera ndi ndiwo zamasamba mwa chifuniro chokometsedwa ndi mandimu, ginger ndi tsabola + 150 g fillet yophika ndi broccoli + 1/2 chikho cha quinoa yophika.
• Chakudya: 1/2 chikho chodula chivwende + supuni 1 ya mandimu OR kagawo kamodzi ka chinanazi.
• Chakudya Saladi wokhala ndi masamba ndi ndiwo zamasamba + 100 g wophika wonyezimira + supuni 4 za mpunga wofiirira wokhala ndi zukini kapena grilla 1 imodzi ndi saladi + 1 apulo.

Mchigawo chino, ndizoletsedwa kudya mitundu yonse yamafuta, ngakhale mafuta abwino monga maolivi.

Gawo 2 menyu

Gawoli limakhalanso masiku awiri ndipo cholinga chake ndikuwonjezera kuyaka mafuta akale, omwe ndi ovuta kuthana ndi zakudya wamba.

• Chakudya cham'mawa: 3 oyambitsa kapena owiritsa azungu azungu, okoleretsa ndi mchere, oregano ndi parsley.
• Chakudya: Magawo awiri a bere la Turkey ndi nkhaka kapena supuni 2 za nsomba zamzitini m'madzi amzitini + zimayambira pa fennel mwakufuna kwawo.
• Chakudya: Saladi ya Arugula, letesi wofiirira ndi bowa + 1 tsabola wothira nyama yambewu OR 100 g tuna yodzaza ndi tsabola wa cayenne.
• Chakudya: Magawo atatu a ng'ombe zouma + nkhaka amadula nkhuni mwakufuna kwawo.
• Chakudya Mbale 1 yophika msuzi wa nkhuku ndi broccoli, kabichi, chard.

Pakadali pano, kuwonjezera pa mafuta, ndizoletsedwanso kudya chakudya ndi mbewu monga nyemba, nandolo ndi soya.

Gawo la 3 menyu

Gawo lomaliza la chakudya chamafuta chimatha masiku atatu ndipo cholinga chake ndi kuwonjezera kuyatsa kwamafuta, popanda magulu azakudya omwe amaletsedwa.

• Chakudya cham'mawa: Chotupitsa cha 1 chopanda gluteni chokhala ndi dzira limodzi lokazinga ndi oregano ndi mchere pang'ono + 1 chikho chimodzi cha mkaka wa amondi womenyedwa wokhala ndi supuni 3 za peyala.
• Chakudya: Apulo 1 yosenda ndi sinamoni kapena ufa wa koko OR mapesi a udzu winawake ndi batala ya amondi.
• Chakudya: Masamba ndi masamba saladi + 150 g nsomba kapena nyama yokazinga fillet + 1 pichesi.
• Chakudya: 1 chikho cha madzi a coconut + kotala chikho cha mabokosi osaphika, osatulutsidwa, mtedza kapena maamondi.
• Chakudya Letesi, bowa ndi phwetekere saladi + ½ chikho cha quinoa yophika + supuni 4 za nyama yolukidwa yolukidwa ndi azitona.

Mukamaliza masiku 7 azakudya, magawo amayenera kuyambiranso mpaka kumaliza masiku 28 azakudya. Pambuyo pa nthawiyi, zakudya zoletsedwa panthawi ya zakudya ziyenera kubwerera pang'onopang'ono ku chakudya, kuti kunenepa kusabwerere.

Zakudyazi zidapangidwa ndi katswiri wazakudya zaku America a Haylie Pomroy, ndipo amapezeka m'buku la The Diet of Fast Metabolism. Kuphatikiza pa kuchepa thupi, wolemba akuti zakudyazo zimakulitsanso minofu, kuwongolera mahomoni komanso kukonza thanzi.

Onaninso kanema wotsatirawu ndikuwona maupangiri osataya mtima pazakudya: