Akatsemura zvokudya uremu: slimming wongororo, menu, mitemo

Vose utano mararamiro mitemo: havadyi mukuru-mafuta zvokudya, tamirai zvakawanda uye kudya kanenge 5-6 kanomwe pazuva - ndiro yokupedzisira zvichiwanzoregwa. Big hwatsvuka pakati kudya yakafanira overemployment - a dzose chinhu nokuda ruzhinji vashandi. Somugumisiro, vazhinji vavo kudya zvishoma, uchapedza zvikamu zvikuru hombe mukuru-mafuta zvokudya, kuwana uremu. Nezvezvokudya uye nyanzvi dzokurapa mishonga mitambo vanhu, azere kuvatungamirira, Zvinokurudzirwa kuti unyatsoteerera akatsemura zvokudya yokurasikirwa uremu. Reviews slimming vari zano varege kutora ino sezvo imwezve inoremadza zvokudya, uye vawane Kunyatsoziva mashandiro kuti migumisiro yayo pamusoro muviri uye kungochinja yenyu chipimo chemushonga zvaiitwa uye uwandu zvokudya kudyiwa. It anopa murume uye sei kushandisa paradzanisa zvokudya uremu? Nyore, anobatsira uye nyore vose!

Chii nzira fractional simba?

Ngano kuti unogona kuponesa macalorie nokudya 1-2 kanomwe pazuva, hazvina kururama. Long hwatsvuka pakati zvokudya kukonzera "hachingafambipo" kudya, kukurudzira mukuru-mafuta snacking (yetii zvihwitsi uye pakati pemabhanzi kana chikafu yokutsanya), uyewo kuunganidza adipose zvinyama pamuviri. Kusiyana neizvi, zvokudya maduku 5-8 kanomwe pazuva migove zviduku anonyaradza muviri, kunomubatsira ajairane zvakarurama uye nokutsanya muviri, uye normalizes uremu uye kuvandudza utano. Ndosaka uyu afunga muviri kuti vanhu chirwere gastrointestinal zvirwere. Nokukurumidza nezvezvokudya vakaziva kuti kutsemura zvokudya kuzvigona kufuta uye zvechigarire unocherekedza mugumisiro.

Akatsemura zvokudya uremu: mitemo

Pane mhando mbiri fractional simba. nzira yokutanga inopa pfungwa yokuti vanhu achadya pane chiratidzo nzara migove duku shoma mafuta zvokudya wokutanga (somuenzaniso, zvidimbu itsva vasiri starchy muriwo pamwe 30-40 magiramu yakafashaidzwa nyama kana huku zamu). anozowana kwemavara anova asina kupfuura matchbox, asi uwandu kudya kunogona kusvika 8 nguva. The Zvakashatira Tsika iyi fractional simba angasakwanisa kusiyanisa vasiri kubva mupfungwa nzara kana nyota dzose. Saka zvinobva zvava kuwedzera kukurumbira nzira, chokuita 5-6-nguva akatsemura zvokudya uremu, zvakanakira izvo zvinokonzerwa zvokudya kuronga uye zvakajeka nguva zvikamu. B anonzi fanira kwemaminitsi 40-60 mushure uchimuka pamwe pamberi trudnousvoyaemyh makabhohaidhiretsi dzakaoma. Achaita "muka" ari muviri uye rikurumidze ayo Achipindura masikati. maawa matatu pakati zvokudya uye nezvikafu zvishoma haazobvumiri muviri kunzwa nzara uye kunetesa kupanana zvinhu.

How kusika munhu menu fractional simba? Anosanganisira zvigadzirwa?

Menu ari kuparadzirwa zvokuti pakati zvokudya yaiva nguva maora anopfuura 2.5-3, uye caloric anofanira kugara kuderedzwa kune zvaidiwa nemitemo. The daily dose pamusoro macalorie, izvo zvinoita kutsemura zvokudya uremu, slimming wongororo inodzora mukoridho 1200-1600 kcal. Oga hakukurudzirwi kuderedza kana kuwedzera nayo, sezvo zvakawedzera muviri kukosha zvokudya kuchaguma kutambisa Vachiedza kuderedza uremu, uye kuderedzwa - kuti tidzikame Muviri kwadzinoita rokuponesa macalorie "mu chengetedza". Murume panguva yekudyidzana achiipa utano. Kuneta, kuda kurutsa, zvakawanda zvive, kushaya hope - huru satellites zvakaipa kukarukureta pamusoro macalorie, uye uremu panguva imwe chete angarega kudukupiswa. Pakati zvakafanira 5-6 kudya vanofanira kupa 3 kupa kupisa nokutonhora, 2 - ". Nezvikafu zvishoma" chiedza "Sweet zino" iri yokutanga yezana zuva, unogona kudya yetea uchi uye 3-5 zvibereko michero yakaomeswa (yaoma apricots, vanorichekerera). Fruit zvakare nani kudya maawa 15. Masikati - non-starchy miriwo, girini maapuro (unsweetened mhando) pamwe mapuroteni zvokudya. Volume huwandu - kubva hafu kapu chose, izvo zvinofanira zvakasimba vakanamatira. Nokuti nezvikafu zvishoma vari muriwo zvakaisvonaka, yogurts, chizi, michero, nzungu, uye mazai.

Chinhu chikuru - kusiyana

Kupa muviri pamwe zvakakwana mavhitaminzi, mamineral dzinongoitika faibha zvinofanira kuverengerwa mukati zvokudya muriwo, bhinzi, michero uye michero. Pazuva anofanira kunwa kanenge hafu kune marita maviri yakasvinwa kana tafura chicherwa mvura pasina gasi asi kwete kusanganisa naro kudya, i.e. kunwa pamberi kana pashure zvokudya. Tikafunga mapuroteni uye carbohydrate zvokudya rinobvumira kutsemura zvokudya yokurasikirwa uremu. Menu nokuti zuva uye vhiki inofanira siyana, iva nechokwadi kuti kusanganisa zvokudya carbohydrate tubhokisi (kusanganisira michero) wokutanga hafu yezuva, mapuroteni nemiriwo - yechipiri. Kana simba fractional kunodiwa kuti kudyiwa naOmega-polyunsaturated mafuta acids kutanga chirongwa lipolysis (nokuputsika mafuta). Ndivo ndiripo dzemugungwa zhinji, mafuta hove, sesame, linseed namafuta. Coconut mafuta - mutungamiriri pakati zvakafanana zvigadzirwa mu nokukurumidza run muviri. Nokuita Muterere, unofanira kukoshesa zvokudya utano: michero, miriwo (hapana starch), yepamusoro mapuroteni (dzakaonda nyama, huku zamu, mazai, mukaka, koteji chizi nezvimwe nomukaka zvigadzirwa, bota, gorosi wose chingwa, bhinzi).

Imhandoi zvigadzirwa, vachiita kakawanda zvokudya zvakanakisisa kudziviswa?

Pasinei kuvimbika zvokudya, izvo zvinoita kutsemura zvokudya uremu, slimming wongororo regai akakurudzira kusanganisira panzvimbo Semi-dzapedza zvigadzirwa, soseji, mayonnaise uye sosi, mafuta, zvakakangwa, Spicy zvokudya zvakare. Zvinokoshawo kusiya inonyatsozivikanwa "Vavengi maererano": kubika, akasiyana-siyana pastries uye zvokudya kutsanya. Protein uye carbohydrate zvokudya panguva imwe nguva, ino anobvumira chokubatanidza, asi kana iwe kuzvidya vachiravana, muitiro kurasikirwa uremu zvichava tibudirire.

Ndezvipi zvakanakira wegadziriro fractional simba?

Nokuda kakawanda zvokudya munhu asingadi kuenda nzara! Ndiyo nzira chete kuti anoshanda pasi Mashoko: "! Kana uchida kurasikirwa uremu - udye 'Pane kutambudza kurambidzwa, kunyatsoteerera mizhinji Kuipa utano rinopa kuti normalization pakati metabolic urongwa, zvinonyatsorehwa kuvandudzika muviri uye nyore nzira yakanaka, tetepa nhamba. Yezwi akatsemura zvokudya uremu pauzima nevasikana vakawanda se asazivikanwa. Zvishoma nezvishoma kuderera mafuta Kudya haabvumiri kutambura nenzara, yokutsiva zvinogadzirwa kuti utano rudzi kunonatsiridza gastrointestinal basa, izvo zvinobatsira kwete chete nechikamu chete yokufutisa, asi kuti tirambe tiine kubudirira zvabuda. Sportsmen vanoshandisa fractional simba bhodhi - ndichipfeka kubvisa zvakawandisa mafuta muviri apo kuramba uye kuwedzera kwetsandanyama.

Kana mahwanda zvokudya pamwe muviri?

Uyu ndiwo mumwe chikuru kubatsira ino uremu hurongwa. Fractional simba rakakwana kuti kuomesa rikurumidze. Pasinei anononoka uremu, nokuda yaitsiva gobvu tsandanyama rinenge nyore mafuta, akaderedza Vhoriyamu muviri patinenge, zvinova zvikuru, waakashandisa. Ndiani anoziva zvose pamusoro paradzanisa zvokudya? Tips kuti ape kugwinya Coaches vatambi, chinangwa kuderedza uwandu mafuta muviri uye kuwedzera tsandanyama tishu. Iva Bodybuilder, kuita pamba anodzidzisa, kana 2-3 nguva pavhiki ari yokurovedza muviri, haugoni, saka regai kutya kwaita vakadzidziswa tsandanyama buda. Asi kubvisa mafuta kubva dambudziko munzvimbo tichibatsirwa zvemitambo uye vakawanda uremu richava nyore.

Mharidzo Muterere nokuti zuva fractional simba

Mashoko akawanda chaizvo nevaya pashure slimming kushandisa akatsemura zvokudya sendarama utano gadziriro, kwamangwanani inokurudzirwa kuti zvinosanganisira chero zviyo: Buckwheat, oatmeal (yakaitwa nemvura) kana muesli ne "razero" yoghurt, mumwe sandwichkuva pamwe bran chingwa uye yakaderera-mafuta chizi, uye michero (orenji kana apple). The tudyo kugutsa nzara inogona 1-2 zviyo chingwa, peya uye girini tii pasina shuga. The zvemasikati - migove hafu (150-200 g) pa romuriwo muto kana dzakaonda nyama (zvimwe yechipiri) muto, 100 g yakabikwa hove, huku zamu, nyama kana veal. Pane muto kunogona puroteni chigadzirwa kushandisa nemiriwo uye Assorted hanyanisi uye matsva miriwo. At kwemasikati dieters zhinji kudya yakaderera mafuta yokurenda chizi, tii pasina shuga uye zvimwe michero yakaomeswa kana 20 magiramu kuti nzungu. Supper panguva fractional simba inogona yakabikwa huku zamu (nyama, wakawondereiko kudai nyama, hove, zai mapuroteni 2 kana tsuro) nemiriwo kana Salad vasiri starchy muriwo (makabheji, wemagaka). Ndisati ndarara unogona kunwa girazi 0.5-1 "razero" kefir.

Reviews ose fractional kudya uremu vanoti beginners uye postroynevshie

Chinonyanya kukosha drawback pamusoro fractional simba hurongwa noruzivo kuoma kudavira kuti kuronga kugara snacking uye kugara zvokudya panguva kushanda maawa. Zvisinei, chinangwa, pashure vaviri vhiki, vazhinji vavo vakawana tsika zvakanaka isingachinji kudya zvakanaka uye kukwanisa kudya kubva kumba vakauya mugaba nezvokudya. Pakutanga, vakawanda zvinoshungurudza kushomeka zvezvinotaurwa huwandu kana uzviputsanye hafu. Naizvozvo, nezvezvokudya vanokurudzira kuderedza uwandu anwa zvishoma nezvishoma. Sezvo bhuku mudumbu kunoderedza pasina kukonzera chakasimba kurwisa nenzara. The tsika yokudya zvishoma nezvishoma nokungwarira dög zvokudya kunotibatsira isingakundiki uremu kumirira kuuya mukaguta, kwete kudya zvakawanda nzvimbo. Vazhinji wana ndiro madiki rwazvo rwakatarisana canons ari fractional simba.

Uye pakupedzisira ...

Vachiyemura wongororo vose postroynela kushandisa kutsemura zvokudya uremu, slimming wongororo nhasi, vatambi uye nezvezvokudya kuratidza kuti kunyatsoshanda uye nyore nzira. Akanga sezvisingakuvadzi kuti rinoshandiswa pashure zano chiremba kunyange pamukaka moms! Zvaakanga akaedza kamwe, vakawanda vakasarudza kuti chavainyanya Pfungwa muviri hwose.