Diet "Zigzag" uremu: muchidimbu, menu, features, kuita uye wongororo

Zvakawandisa muviri uremu kunokonzera varume nevakadzi nguva kutsvaka zvakarurama nzira kudzorera kubvumirana muviri. Vakaedza zvakawanda zvokudya uye sarudza uya achava tinyatsobudirira. Diet "Zigzag" - zvokudya chaiyo rabatsira vanhu vakawanda kuti kugadzirisa dambudziko yokufutisa. Tinodzidza zvakawanda nezvazvo.

Kunyanya kudya "Zigzag"

Rakanga yakataurwa musayendisiti wokuGermany Karl Noordenom. Nokufamba kwenguva, izvozvo nani nezvezvokudya kuti nani kunyatsoshanda.

Musimboti zvokudya ndiwo alternation pakati ingestion kwemapurotini uye makabhohaidhiretsi kumarudzi yaro refu. Pakutanga, pane unopinza kuderera pamusoro makabhohaidhiretsi zviri zvokudya, ipapo Zvibereko zvavo, uye pakupedzisira, zvose pakati nepakati kuti muviri optimally zvakakwana izvi zvinhu. Uwandu mapuroteni mune zvokudya nokuda kuchinja: pakutanga kwayo kuparadzwa kunowedzera, ipapo zvinoderedza, uye kurutivi kuguma kwayo BALANCInG kunoitika.

uremu muviri ipfupi, nokuti muviri haana nguva ajairire kune makabhohaidhiretsi uye ipapo saturate mapuroteni, uye ipapo zvose zvinopinda munzvimbo iyoyo kuti. The vaunganidza mafuta watsva, zvokuti mamwe rubatsiro yakaderera-mafuta zvokudya.

Diet zvakakodzera vanhu vari kuitika mumitambo. Zvikasadaro, kana tisatore makabhohaidhiretsi, hachigoni kuderedza, asi nekusiyana, kuwedzera uremu.

Chii chinoitika kuti muviri kana kudhayeta?

simba iri zano inogona kuteverwa kuti 1-2 mwedzi. The yose nguva rakakamurwa kuva 7-zuva zvinogara. Kunotangwa zvokudya "Zigzag" Muterere nokuda vhiki, uye mune zvimwe zviitiko, mazuva 4 chete.

Zuva rokutanga rakaoma zvikuru. Huwandu makabhohaidhiretsi ipfupi 1 giremu chete kilogram kurema muviri. At zvakafanana mapuroteni vakadzi 3 magiramu varume - 4. To slimming muitiro kwaibatsira, unofanira kuenda kushambira, achiunza uye kufamba.

Mangwana matatu mazuva - kanenge imwe carbohydrate. Kana nguva yokutanga muviri haagoni kukunda munhu zvakaoma muganhu yakadaro, akabva abvumirwa mberi kune chinotevera pavaipfuura zvokudya pazuva retatu.

Asi kana zvinoitika kukurira kudya kwakadaro, zvakakosha kunzwisisa kuti hazvibviri kunonoka glycoprivous Danho. Izvi panoonekwa muviri sezvo mupfungwa, uye uchatanga kuchengeta mafuta, uye kufukidza simba mari vachange vachishandisa netsandanyama.

Asi tinofanira kurangarira kuti yakawanda mapuroteni uye mafuta anogona kusika kunetsa chiropa uye neitsvo. Zvishoma nezvishoma muviri paunenge uri carbohydrate nenzara anotanga kupisa kuchengetwa mafuta.

Pazuva rechishanu riri akatakura makabhohaidhiretsi nokuti 1 kg kurema - 5-6 d Izvi akazoita kudyiwa mapuroteni uye mafuta. Mumazuva iwayo zvokudya, "Zigzag", iri pfungwa, yesimba kuramba chete, asi pamwe Porridge uye zvibereko zvokudya zvinowedzera uwandu makabhohaidhiretsi.

Mazuva ano muviri ikafamba pamusoro zvakawandisa mapuroteni uye kushingaira anopisa mafuta, hakuna zvakaitika asi dzava kugamuchira simba kubva carbohydrate zvokudya. Zvino ndiyo nguva kusimbisa chiitwa.

Kunotanga 6 7 zuva zvokudya. Nhamba mapuroteni, mafuta uye makabhohaidhiretsi sezvinotevera: 1.3-2 d; 0,8 d; 4 chikamu ichi ndakarumbidzwa nezvezvokudya sendarama yakadzikama kuti Munhu kuitika mumitambo.

Chikamu chokutanga zvokudya kwapera, iwe unogona kudzokera mazuva ake okutanga sezvinodiwa.

mhando Menu

Diet "Zigzag", apo Muterere inogona rwakakamukana 4 kana 7 days, ndiyo kumbonyanya nyore kushandisa. Chirongwa pacharo rakagadzirirwa 1-2 mwedzi pamwe zvinogara kwenguva refu 4 Mazuva:

• yakaderera-mafuta zvokudya inokurudzirwa mumazuva maviri okutanga kana uwandu makabhohaidhiretsi zvinoderedza uye inowedzera mapuroteni. Panguva iyi mafuta anotanga nokushingaira kuparadzwa. Pakazosvika repiri mumuviri hapana glycogen, zvichitungamirira vawedzere kushandisa mafuta zvitoro.
• Pazuva rechitatu nhamba makabhohaidhiretsi vari kudya kunowedzera, uye uwandu mapuroteni kunodzikira. Mumuviri, kuti haisi wajaira ukama akadaro kunosvika kushingaira lipolysis. Panguva ino, pane kuunganidza glycogen ari chiropa uye tsandanyama.
• The reshiyo mapuroteni uye makabhohaidhiretsi equalized rechina, iro unoenderana zvinovaka muviri.

Apfuudza wokutanga kutenderera kuvandudza zvinogona pamusoro zvokudya nokuda 1-2 mwedzi. Vanhu vakawanda tora rudzi urwu simba nawo uye kurishandisa muupenyu hwake.

Kudya Muterere "Zigzag" vhiki: wongororo

Mumazuva maviri zvakakodzera kutanga kuderedza kudya kuti makabhohaidhiretsi pamuviri, kutanga kunwa kwemafuta. The chikuru Chikamu Kudya vachava hove, wakawondereiko kudai nyama nezvinogadzirwa nomukaka. Zviyo, michero uye furawa achava aripo ari kudya mu shomanana.

Zvokudya ingasanganisira 1-2 maapuro, 0,4 makirogiramu nemiriwo, izvo dzisina starch, uyewo bande nechingwa bran.

Pazuva 5, musimba unofanira kuwedzera Porridge oats, mupunga kana Buckwheat, huku zamu, miriwo Salad uye Pasta durum.

Zvinofungidzirwa zvokudya Muterere "Zigzag" Vhiki zvinosanganisira mazuva kuti kuzivikanwa kwavo caloric kugutsikana. Munguva shoma-carbohydrate zvokudya mumatanho zvinofanira kuverengerwa:

• chisvusvuro - 2 mazai, koteji chizi uye muriwo saradhi;
• pa kwemasikati - apuro;
• zvekudya - steamed muriwo nyama (huku kana nyama yakabikwa);
• imwe masikati tudyo - peya;
• nokuti kuzodya - zvakabikwa (yakabikwa) hove, muriwo Salad.

Mumazuva mukuru carbohydrate zvokudya, unogona kuita zvinotevera:

• Breakfast - Porridge oats, chingwa shoma;
• kwemasikati - chero muchero;
• kwemasikati - yakabikwa mupunga, miriwo Salad uye huku;
• masikati tudyo - muchero;
• kudya - Pasta pamwe mumuto.

Mumazuva nepakati Muterere ingasanganisira:

• mangwanani - oatmeal uye kuderedzwa mafuta chizi;
• panguva kwemasikati - apuro (peya);
• Lunch - Buckwheat, miriwo Salad uye huku;
• imwe masikati tudyo - apuro;
• nokuti kudya - hove nemiriwo, chingwa.

zvakanakira zvokudya

In zvokudya, "Zigzag" rine chisingarambiki zvakwakanakira:

• Kubatanidza iri Muterere mishonga siyana kuti ane mapuroteni uye makabhohaidhiretsi, mukaguta chinogara kwenguva refu.
• Makabhohaidhiretsi kupinda muviri muhuwandu izvo zvakafanira kuti kwete inoshaya sechinhu simba rine. Pane chinhu kumhanyisa kuti metabolic kwendangariro.
• A siyana Kudya haibvumiri muviri ajairire chete chigadzirwa.
• Diet haatarisiri chero ikawanda mari kana nguva kana mari. Zviri nyore kutanga uye pakupedzisira pasina kukuvadza utano.
• Panguva Kudya zvakafanira vachishingaira kuita zvemitambo.
• Sezvaunogona kurasikirwa mashomanana yokuwedzera kilos kwenguva pfupi nguva.
• Panguva Zvokudya munhu haasi kuona mupfungwa kushushikana kana uine kurega vakawanda zvinhu zvakasiyana.

Nemhaka pakati nepakati zvokudya zvinodyiwa zvinonyatsoenderana zvose, uyo anoda kurasikirwa uremu pasina kukuvadza utano.

Contraindications

Chero kuchinja zvokudya zvinogona kukanganisa munhu zvose zvakanaka nezvakaipa. Kudya Muterere "Zigzag", iri pfungwa, anewo zvimwe contraindications:

• haina pachii vanhu vane metabolic zvirwere;
• Kudya haagoni kushandiswa itsvo uye chiropa, uyewo mamwe zvirwere chisingaperi;
• regai kushandisa panguva yepamuviri uye lactation.

Diet "Zigzag": wongororo uye zvabuda

Nokuda Muterere nokuda vhiki, uremu akarasika sezvinotevera: mumazuva okutanga dieters anogona kurasikirwa 1-2 makirogiramu, zuva rino muitiro yechitatu Uyewo mberi. Pakazopera zuva rechitanhatu kurema paanodzoka nokuti makabhohaidhiretsi vakanga vadya panguva ino, mvura yakanga muusungwa mumuviri. Pakazopera Zuva rechinomwe uremu ipfupi zvakare. Paavhareji uremu pavhiki achava 1.5-2 makirogiramu.

Pashure 2 months unogona kurasikirwa 7-15 kilos. The mugumisiro achavaponesa kwokutanga uremu. The yepamusoro zviri, nyore anoenda dialed makirogiramu.

Positive inofambiswa pamusoro Zvokudya "Zigzag" nyeredzi zhinji uye vanhuwo zvinopupurira yayo efficacy uye tolerability muviri wakanaka. Simba iri zvinhu zvakawanda setsika zvokudya, kunze inokuvadza zvokudya uye zvinodhaka.

Maererano vanachiremba pamusoro zvokudya

Nezvezvokudya kuti zvokudya achivaka, nokuti 2 months, unogona kurasikirwa avhareji 10 makirogiramu yokufutisa. Menu anosarudzwa nenzira kuti kuvadza muviri hauna kuiswa. Izvi zvinoitwa kuburikidza zvishoma basa uremu uye Zvakanyanya Kunaka Panguva Yepamuviri kudya. Menu anogona kuchinja zvichienderana nokuti munhu achida kuderedza uremu kana fuma payo.

The mukunopera

Enda pamwe zvokudya havasi varumbidzwa uye kwoupenyu yaunofanira kushandisa nayo, chete kuburikidza achichinja muviri wako. Kana kwenguva refu kusiya zvokudya, unogona kudzokera shure kwenguva kumbozorora. Kudya Muterere "Zigzag" achabvumira vanhu vazhinji padzimba hwavo gara tetepa uye kuchengetedza utano hwakanaka.

Panyaya iyi, asi kubudirira worunako uye tetepa nemifananidzo haisi achiperekedzwa Kushatiswa mupfungwa utano.

Pakati dzakasiyana-siyana zvokudya, akaongororazve kudya "Zigzag" uye Muterere kuti yarinopa vaine mwero uye nyore. Nokutevedzera navo, vanhu vasvike migumisiro yakadaro, izvo vaingogona kufungidzira.