Izilwanyana zisadingeka zifumane ukutya, zibambe, zitya kwaye ungabi isidlo sabanye. I-cheetah iyagijima ifuna i-antelope eyi-100 km ngosuku. I-Fat cheetah ayiyi kufumana nabani na kwaye iya kufa yindlala. I-fox iya kubamba ngokukhawuleza i-fat hare. Yaye ubomi bethu bukhuselekile. Siye silingelwa kwisilingo, sithengise iimveliso zeetrolleji, sinciphise kwaye sizilwe ngamandla. Okanye uziqhenyce ngokuziqhenya ukuba "asiyikuziphika into", kwaye sifumana ubunzima obukhulu kunye nezifo. Awukwazi ukuphunyuka kwizinto eziphazamisayo: ukwenzela ukuba ukwazi ukutya ngokufanelekileyo ngexesha lethu, ukugcina impilo kunye nokuma, kufuneka uzinqande kwiindawo ezininzi kwaye ucinge ngezinto ozityayo. Ngoko-ke masifunde ekudleni kwimiqondo ebanzi yegama. Emva koko, ukutya akusiyo nje ishedyuli yehora yokwamkela amaqabunga esaladi. Leli gama leyiphi na inkqubo yokutya eneenjongo ngaphandle kokucima indlala. Ngoko, ukutya: yonke into malunga nokutya kunye nesondlo yimixholo yengxoxo namhlanje.
Kufuneka kangakanani
Ngaba ufuna ukwazi "umgangatho wokutya" wezempilo kunye nobuhle? Khetha ukhetho olufanelekileyo lwesimo sakho kwaye uqikelele umxholo wekhalori.
AMANDLA AMANQAKU
Kuye, uzive ulungile, kwaye loo nto ayikulimazi impilo yakho. Sibala ngefomula: ukukhula ngo-cm kuya kwekhulu (170-100 = 70 kg). Ibhinqa eliseneminyaka engama-30 esebenza eofisini idinga malunga ne-1600-1850 iekorikhi ngosuku ukuze ujabulele ubunzima obuqhelekileyo. Khangela oku, ngokwemihla yamathambo enamhlanje, kuya kulungiswa kakhulu.
AMANDLA ALELEYO
Lowo omele ukuba uphile ixesha elide kunokwenzeka. Umlinganiselo wakhe: ukukhula kwi-cm ngaphantsi kwe-100 ngaphantsi kwe-10-11 (170-100-10 = 60 kg). Umxholo weCalori wokutya ukugcinwa kwayo ngu-1300-1500 kcal ngosuku. Ubume bubukeka bukhulu.
MODEL WEIGHT
Ilungelelanisa amathoni angama-modernism kunye nokulingana no: ukukhula kwi-cm ngaphantsi kwe-100 ngaphantsi kwe-15-18 (170-100-15 = 55 kg). Ukufezekisa ukutya kwayo kwe-caloric ye-1150-1300 kcal. Izambatho zowesifazane wesimo sokulinganisa zilungile.
Mayelana neenzuzo zenguqu
Yintoni engcono - njalo unamathele kwisidlo esifanayo esifumanekayo okanye uzame into eyahlukileyo? Isiqinisekiso sempilo sisantlukwano. Indlela yokufezekisa ngayo - ukukhetha kwakho. Ukuzibonelela ngazo zonke iivithamini kunye ne-microelements, kuyadingeka ukuba ufumane ukutya okuhlukeneyo phakathi kweveki. Kwaye sisoloko sikhetha izitya zonke iintsuku ezi-5 ukuya kweyesithandathu, ngenxa yokuba kulula, kwaye sisithi "Ndiyifumene nokutya kwam." Umkhwa wokuzikhawulela kubambalwa, kunye neyona nto ibalulekileyo kunye nezinto ezizithandayo kakhulu, zikhokelela kwi-hypovitaminosis. Ngokomzekelo, ngokuqhelekileyo sinokukhubazeka kwe-vitamin D, engabonakali kuphela elangeni, kodwa iphinda ibe nomzimba kunye namaqanda, ibhotela kunye neentlanzi ezinamanci. Ukuba uyayinqabela le mveliso - ubeka ingozi ekufumaneni le vithamini, kwaye ngendlela, inamandla okulwa ne-carcinogen. Unako ukutshintsha rhoqo imveliso ngenxa yeentlobo ezahlukeneyo. Kodwa kukho enye indlela-utshintsho lwehlabathi kwiidlo, ezineebhonasi ezongezelelweyo.
Ukutya kunye nefilojiyo
Ukutya okungaqhelekanga kwenkqubo yokutya kuyinto efana nokuqeqeshwa kwemveliso: ifunda ukwahlula imveliso emitsha, ukufumana imithombo emitsha yamandla kunye namavithamini, iba yinto ehamba phambili kwaye imelana nezilwanyana kunye neentsholongwane. Kulowo udla ukutya okuhlukahlukeneyo, intlungu ine-microflora esebenzayo kwaye ikhuselayo, etshabalalisa ngokukhawuleza intshaba. Kwaye ukuba abantu ababini banambitha ukhilimu ococekileyo akuyona into yokuqala yokutshatyalaliswa, ke amathuba okutyhefu aphezulu kumntu othembekileyo kwimveliso efanayo kwiminyaka.
Ukutya kunye neengqondo
Indlela entsha yokutya yokutya yindlela entsha yehlabathi. Ukuba ufuna ukutshintsha i-worldview yakho, qalisa ngokutya. Isimo sengqondo kwintlanzi-ilayisi yokutya yaseJapan ihluke kakhulu kunokutya kwesiFrentshi uMongnac, esityebile eshizi kunye nesitya.
UKWENZISWA KWENKQUBO! Ukutya okutsha kwangoko kushicilelwe ukunyuka kwesisindo seentsuku ezi-7 ukuya kwezi-14 kunconywa ukuba uzame ngokuphindaphindiweyo amaxesha amathathu ngonyaka. Ukutya okufutshane kunye okunzima, okulungiselelwe iintsuku ezingama-3-5, amaxesha amane ama-4 ngonyaka. Izidlo zexesha elide njengendlela yesondlo - kwiinyanga ezili-12-16.
Indlela yokukhetha ukutya
INJONGO: uphelele kwaye unenjongo yokulahleka isisindo (ngaphezu kwe-10 kg)
Xa ukhetha ukutya, ufanele ulindele ukuba awuyi kubuya kwisidlo sangaphambili sokutya. Ngako oko kunengqiqo ukuhlala kuyo nayiphi na into engekho entsha kwaye ngoko ke inokuthenjwa kwaye ifunyenwe kakuhle yondlo lokutya, elinezigaba ezintathu. Ookuqala unika ukutya okuqinileyo (ngaphantsi kwama-khalori angama-900 ngosuku), ulahleka ngokukhawuleza umzimba, ngokuqhelekileyo ufike kwi-10 kg. Okwesibini, okwanelisayo, isigaba (1000-1200 kcal) uqhubeka ulahlekelwa isisindo kancane, ufikelele kwisisindo esifanelekileyo. Kwaye okwesithathu (ukusuka ku-1300 ukuya ku-1800 kcal) - uhlala rhoqo kwaye ngeveki ulawula ubunzima bakho, ubukele ukugcinwa kweekhalori kwizidlo zokutya ukuba xa kuyimfuneko ukulungisa ukutya okunzima.
NOKUBENZA
Ukutya kweeprotheyini, okujoliswe kwiphumo elikhawulezayo. Ziqulethe ezininzi iimveliso zeprotheni - inyama kunye nentlanzi, ubisi, imifuno (ngaphandle kweetatate), izityalo ezimbalwa kunye nezinye i-carbohydrates - isonka kunye ne-pasta. Zonke iiprothesti zokutya zisetyenziselwa ixesha elide kwaye aziyi kubakho iimangalisa ezingathandekiyo. Zithandwa kakhulu, njengoko ziphosa ngokukhawuleza.
Ezi ziquka ukutya kwe-Atkins kunye ne-Kremlin: izilwanyana kunye neeprotheni zemifuno kunye namafutha - ngaphandle kwemingcele, imifuno-eninzi, iziqhamo kunye nomgubo-kakhulu kakhulu. Ukutya kwamabhishi asezantsi - kukho iiprotheni ezininzi, kodwa inani lezilwanyana zezilwanyana lincinci kakhulu, ii-carbohydrate ezininzi zinikezwa. Indawo yokutya - i-fat fat and even more carbohydrate. Ukutya okuqhelekileyo ku-Montignac, okusekelwe kwisiFulentshi.
Ukuba isigulane, ongenakho indawo yokukhawuleza, ukutya kwe-carbohydrate e-fat-fat is good. Isiseko saso sisonka esiliqhekeza kunye nesinqolowa, i-buckwheat, i-pasta yonke, iimbotyi, iisuthi. Imveliso ye-lenten, intlanzi kunye nemveliso yamachiza ephantsi okanye i-fat fat-fat, imifuno, izithelo, ujusi zivunyelwe. Ukutya kukuxhaswa ngeoli yeengqolowa - amafutha ayo axhasa umsebenzi weenkqubo ezinkulu ze-nervous and hormonal "ezitya" amanqatha. Iidlobhedithini zidla izithandane zithandekayo, njengoko zibonelela ngezinga eliphezulu nelisigxina lentyhu egazini. Balahlekelwa isisindo ngokuthe ngcembe ngakumbi kunaprotheni.
Ukutya okunamafutha e-fatty-fat aquka i-Rosemary Conway ekudliwayo (inyama - kabini ngeveki, izaqathe kunye nemifuno enamagqabi ephekwe ngaphandle kwamafutha, ubuninzi obungenamkhawulo, yonke imveliso yobisi - kunye nomxholo omncinci weoli kunye nemveliso yokutya ye-okusanhlamvu) .
Ukuze uqaphele - "igalelo elincinci". Khetha enye yokutya kwexesha elide, ngokuthe ngcembe, ngaphakathi kwenyanga, ukunciphisa i-caloric intake, ide ufike ku-1000 kcal ngosuku, kwaye ugcine uze ufikelele kwisisindo esifanele.
INJONGO: Periodic drop 2-5 kg nganye ukuze uzigcine kwindawo eqhelekileyo
Ukutya okunjalo kufuneka kube kwi-arsenal nayiphi na ibhinqa. Yenzelwe iintsuku ezi-7 ukuya ku-15, isetyenziselwa amaxesha ama-3-4 ngonyaka kwaye ilungele impilo, kuba ibonakala ihlambulule kwi-wardrobe-isusa konke okungadingekile ngaphakathi nangaphandle, ihlambulule i-digestive tract kwi-toxins, ibuyiselwe inkqubo yokutya.
NOKUBENZA
Ukutya okubonakala kunomdla kuwe kwaye kukunika umphumo oyifunayo. Akufanele kubangele ukucaphukisa, ukunyaniseka nokuchaswa. Ewe, ukuba ukutya kunomnye "ibhonasi" - kwandisa amandla okugcina amandla okanye ukuvuselela. Awufanele umphathe ngokunyaniseka kwaye uhlale kuyo nayiphi na indleko: ungayithandi - uphonsa.
Ukuze ungaphinde uphinde ulahlekelwe ikhi emva kokutya okucacileyo, kucetyiswa ukunciphisa ukutya okuqhelekileyo ngo-300 kcal ngosuku. Silinganiswa ukulawula kanye ngeveki. Ngokukhawuleza ukuba isikali sibonisa ngaphezulu kweekhilogram ezimbini - sihlala kwakhona kwisidlo sokutya.
INJONGO: nakweyiphi na indleko kwiintsuku ezimbalwa, gxotha u-2-3 kg ukunyuka kwisambatho ozithandayo
Sifumana ukutya okufutshane. I-caloricity yayo ihlala ngama-calories 500-650 ngosuku. Kutheni encinane kangaka? Ukusondeza ubunzima kwindawo efanelekileyo, kunzima ukunciphisa umzimba.
NOKUBENZA
Ukutya kweminye kunokuba yinto yokuqala - kwimihla embalwa nje kwimenyu emangalisayo, njengamaqanda amahlanu apholileyo ngaphambi kokulala kunye nehafu yesitha ye-yogurt ekuseni, "ayiyi kubangela umonakalo. Izidlo ze-Mono ezivela kumveliso othile wokutya weekhalori ziphantsi kwaye zilungele (kuphela izitato okanye isobho kuphela). Emva kweminyaka engama-40, sikhetha i-mini-diet esusa i-liquid excess (umzekelo, ngaphandle kwetyuwa, kunye neninzi yerayisi), kwaye ungeze i-massul-cellulite massage ukukhulula izicubu ezinamafutha emanzini.
INJONGO: ukugcina uxolo kunye nempilo
Ukutya okunjalo kuhambelana nexesha elide, kukhethwe ngokucokisekileyo. Unako ukuya kuyo ukuze ungabi nantoni kwakhona emva kokunciphisa umzimba kwisiphi na isidlo sangaphambili.
NOKUBENZA
Ukutya okulinganiselayo - oko kuthiwa nayiphi na inkqubo yokutya, apho kukho iiprotheni, i-carbohydrate, kunye namafutha - imifuno kunye nezilwanyana. Bahlula ukutya (kwisidlo esisodwa sidla yonke iprotheni, kwelinye - yonke i-carbohydrate). Ukutya okusemgangathweni kweJapane-sigxininisa kwiitya zentlanzi, imifuno, ilayisi, i-nut, akubandakanyi iimveliso zobisi. Nangona kunjalo, izazi zezilwanyana zaseLatvia zicebisa ubisi njengomthombo we-calcium ekuphumeni. Ukutya kweMedithera kunomdla kakhulu - iintlanzi kunye neentlanzi zaselwandle, i-stews, ushizi, ininzi imifuno kunye neziqhamo, ngaphandle kwamazambane kunye ne-pasta. Ngokutya kwe-ayurvedic - ngokuqhelekileyo ugqirha wase-Ayurvedic ukhetha ukutya komntu ngamnye ngonyaka, ngexesha apho elungisa impilo. Kwaye, ke, ukhululekile ukuzama nayiphi na iprotheni okanye i-carbohydrates systemary dietary system.
Ngaba nditshintsha utshilo kwinkqubo yokwehla kwesisindo?
Ewe, unako. Esi sigqibo sifikelelwe izazinzulu ezivela kwintlangano yenzululwazi yaseMelika. Ayikho inkqubo yokulahlekelwa ubunzima, okanye impilo yengozi, olu tshintsho aluyi kuzisa, into eyona nto kukuba ekudleni okutsha, awunyuli inani leekhalori. Ukuba uthe wanquma ukulahlekelwa isisindo kwi-Atkins yokutya, yidle inyama, amaqanda kunye nesaladi eluhlaza kwaye uphelelwa ukutya okunjalo. Bala ubuninzi beekhalori ozithathileyo ngosuku, kwaye uguqule ngokuzenzekelayo kwisidlo okanye ukutya kwe-carbohydrates, udle amasaladi kunye nosanhlamvu. Mhlawumbi uza kukhulula ubunzima, kodwa awuyi kukhula.
Kutheni ngamanye amaxesha siziva sizibi xa sisuka kwisidlo esisinye siye kwenye? Ungesabi, akukho nto iphukile kuwe. Kulula nje, umzimba wethu uvelisa kuphela ezo enzymes ezifunekayo ngeli xesha. Akukho ukutya okunamafutha - ambalwa ama-enzymes aphula amafutha. Kwaye xa ushintshela ukutya okunamafutha, unokuvakalelwa sisisu. Lowo ongadli imifuno eluhlaza ixesha elide, ii-apula ezimbini kunye neplate yeklabishi ziza kubangela i-malaise. Kwangexesha elide ndilibale malunga noshukela - liza kundigulisa i-candy.
Umzimba wethu usetyenziswa kwisondlo esithile malunga nonyaka. Kwaye kuthatha ixesha lokuphumla iinkqubo ze-enzyme ukubuyela emsebenzini. Ukuba unqabile ushukela ixesha elide, okanye kumatshini, okanye kwimifuno eluhlaza kunye neziqhamo, okanye kwi-okusanhlamvu-ngokupheleleyo, utshintshe ukutya kwakho kwintsha ngokuthe ngcembe, ngeentsuku ezingama-7-10. Phuza ezintathu ukuya kwezine ezineikomityi (200 ml
UKWENZISWA KWENKQUBO! Ukuba uhlala ngaphandle kwekhefu yakho oyintandokazi, ngaphandle kwecolethi okanye ngaphandle kwe-sausage enamafutha ezinyangeni ezintandathu, umzimba wakho uya kuphuma kuwo kwaye ukukhanga kwabo kuya kutshabalala.
Khumbula impilo yakho!
Ehlabathini kukho izidlo ezingenakubalwa - yonke into malunga nokutya kunye nezidlo ayikwazi ukukwaziwa. Kodwa kufuneka ukhumbule into ephambili - ekuphandeleni ukufezekiswa, umntu akafanele akhohlwe ngempilo! Ezinye izidlo zingahambelani ngcaciso. Ukutya kunye nomxholo weprotheni ephezulu kunqatshelwe kwizifo zesibindi kunye neentso. Imveliso ye-cleavage yeeprotheni zezilwanyana iyanqunyulwa kwisibindi kwaye ikhutshwe ngeentso.
Izidlo ze-carbohydrate (ukutya okuninzi kunye ne-pasta) azifisi kubazali babo abanesifo sikashukela se-2, kuba bafuna inani elikhulu le-insulin ekusebenziseni i-carbohydrates.
Imifuno kunye neziqhamo zezidlo ziphikisiwe kwizifo zesisu kunye namathumbu - ukutya okungaphezulu kwama-acidic kunye nezityalo kukuphazamisa umgudu wokutya.