Kodi Zakudya Zamsuzi Wa Mafupa Ndi Chiyani, Zimapangidwa Bwanji, Ndi Zochepa Thupi?

fupa msuzi zakudyaNdi imodzi mwazakudya zotsika kwambiri zomwe zimaphatikiza zakudya za paleo ndi kusala kwapakatikati. Zimanenedwa kuti zimathandiza kutaya makilogalamu 15-6 m'masiku 7 okha. Komabe, mfundo imeneyi sichirikizidwa ndi kafukufuku.

M'nkhani yakuti "Kodi chakudya cha msuzi wa fupa ndi chiyani", "momwe mungapangire chakudya cha msuzi wa fupa" zambiri zidzaperekedwa.

Kodi Bone Broth Diet ndi chiyani?

21 tsiku fupa msuzi zakudyalopangidwa ndi "Kellyann Petrucci," dokotala wa naturopathic yemwe adafalitsa buku lonena za zakudya. Omwe ali ndi kunenepa kwambiri kuti achepetse amatha kukhala nthawi yayitali.

Idyani zakudya zokhala ndi ma carb ochepa, zamtundu wa paleo (makamaka nyama, nsomba, nkhuku, mazira, masamba osakhuthala ndi mafuta athanzi) ndi msuzi wa mafupa masiku asanu pa sabata. Zakudya zonse za mkaka, mbewu, nyemba, shuga wowonjezera ndi mowa ziyenera kupewedwa.

Msuzi wa mafupa amapangidwa ndi kuwiritsa mafupa a nyama kwa maola 24 kuti atulutse mchere, collagen, ndi amino acid.

Masiku awiri pa sabata, popeza mutha kumwabe msuzi wa fupa, kusala kudya kwa mini kumachitika m'malo mosala kudya, zomwe zimasinthidwa kusala kudya.

Kodi Chakudya Cha Bone Broth chimapangidwa bwanji?

fupa msuzi zakudyaZimakhala masiku 5 osasala kudya, masiku awiri otsatizana osala kudya. Musamadye chilichonse pambuyo pa 2pm pamasiku osala kudya komanso osasala. 

Masiku Osala

Pamasiku osala kudya, muli ndi njira ziwiri:

Njira 1: Kumwa 6 ml ya fupa msuzi kwa 240 servings onse.

Njira 2: Imwani magawo asanu a msuzi wa mafupa, kenako idyani chakudya chomaliza ndi chotupitsa cha mapuloteni, masamba, ndi mafuta abwino.

Mulimonse momwe zingakhalire, mumangopeza ma calories 300-500 pamasiku osala kudya. 

Masiku Osasala

Pa masiku osasala kudya, mumasankha chimodzi mwa zakudya zololedwa m'magulu a mapuloteni, masamba, zipatso ndi mafuta. Muyenera kutsatira dongosolo ili: 

Chakudya cham'mawa: gawo limodzi la mapuloteni, limodzi lamafuta, limodzi la zipatso

Chakudya chamasana: gawo limodzi la mapuloteni, magawo awiri a masamba, gawo limodzi lamafuta

Chakudya chamadzulo: gawo limodzi la mapuloteni, magawo awiri a masamba, gawo limodzi lamafuta

Zokhwasula-khwasula: kapu ya fupa msuzi kawiri pa tsiku 

Zakudya zamafuta - kuphatikiza zipatso ndi ndiwo zamasamba zowuma - zimadyedwa mochepa kwambiri kuti zilimbikitse kuwotcha mafuta. Petrucci sanatchule kuti ndi zopatsa mphamvu zingati zomwe zimayenera kudya masiku osasala kudya. 

80/20 Ndondomeko Yokonza

Pambuyo pa masiku 21, malingana ndi pamene mwakwaniritsa cholinga chanu chochepetsa thupi - kukuthandizani kukhalabe ndi kulemera kwanu Pulogalamu ya 80/20mwadutsa.

80% ya chakudya chomwe mumadya chimapangidwa ndi zakudya zololedwa ndipo 20% ndi zakudya zomwe sizikuphatikizidwa muzakudya. Zili ndi inu ngati mupitiliza masiku osala kudya panthawi yokonza. 

Zakudya Zololedwa pa Bone Broth Diet

Msuzi wa fupa ndilofunika kwambiri pazakudya ndipo makamaka uyenera kukhala wodzipangira kunyumba. Pamasiku osasala kudya, kusankha kumapangidwa kuchokera kumitundu yambiri yazakudya zokonzedwa pang'ono, makamaka organic. Zitsanzo za zakudya zololedwa: 

Mapuloteni

Ng'ombe, nkhuku, nsomba, mazira - makamaka mazira ayenera kukhala ndi pasteurized ndipo nsomba ziyenera kugwidwa m'tchire.

masamba

Masamba monga katsitsumzukwa, artichokes, Brussels zikumera, kabichi, kolifulawa, udzu winawake, biringanya, bowa, anyezi, sipinachi, turnips, broccoli, masamba, tomato, ndi sikwashi yachilimwe 

Zipatso

Maapulo, chitumbuwa, apricot, peyala, malalanje, zipatso za mabulosi, vwende, zipatso za citrus, kiwi - gawo limodzi lokha patsiku 

mafuta abwino

Avocado, mafuta a kokonati, hazelnut, mafuta a azitona, batala. 

zokometsera

Mchere (pinki Himalayan), zonunkhira zina, viniga, salsa msuzi. 

Un

ufa wa amondi, unga wa kokonati 

zakumwa

khofi, tiyi, madzi zakumwa zopanda calorie monga

Kupanga Bone Broth

fupa msuzi Muyenera kukhala organic ndi kupanga nokha. Ndi bwino kugwiritsa ntchito mafupa olowa, phazi ndi khosi chifukwa ali olemera mu chichereŵechereŵe. 

Zakudya kupewa

Zakudya zamasiku 21 zimalimbikitsa kupewa zakudya zina zomwe amati zimachepetsa kutupa, zimathandizira thanzi lamatumbo, ndikuwonjezera kuwotcha mafuta. Zakudya zoti musakhale nazo zikuphatikizapo: 

dzinthu

Mbewu zopanda Gluten monga tirigu, rye, balere, ndi mbewu zina za gluten, komanso chimanga, mpunga, quinoa, ndi oats. 

mafuta oyeretsedwa

mafuta a canola ndi mafuta a masamba monga margarine 

kukonzedwa zipatso

Zipatso zouma, madzi, ndi maswiti 

shuga

Shuga wa patebulo, mitundu yoyengedwa ya shuga monga uchi ndi madzi a mapulo, zotsekemera zopangira - monga aspartame, sucralose ndi acesulfame K - komanso zolowa m'malo mwa shuga wachilengedwe kuphatikiza stevia. 

mbatata

Mitundu yonse ya mbatata kupatula mbatata 

kugunda

Nyemba, mankhwala a soya, mtedza ndi mtedza 

Zinthu zamkaka

Mkaka, yogurt, tchizi, ayisikilimu ndi batala 

zakumwa

Koloko (nthawi zonse ndi zakudya) ndi zakumwa zoledzeretsa 

Kodi mungachepetse thupi ndi chakudya cham'mafupa?

Bone msuzi zakudya kapena omwe akufuna, palibe kafukufuku wotsimikiziridwa wa zakudya izi. Kellyann Petrucci yekha, mlembi wa bukhuli, ndiye adayambitsa phunziro ndipo adanenedwa kuti adathandizira kutaya ma kilogalamu asanu ndi limodzi kapena asanu ndi awiri.

fupa msuzi zakudyazimachokera ku njira zina zomwe zagwiritsidwa ntchito:

otsika carb

Ndemanga zasayansi zazakudya zokhala ndi ma carb ochepa zikuwonetsa kuti zimapereka kuwonda kwambiri kuposa zakudya zama calorie ochepa. 

paleo zakudya

Mu phunziro la milungu itatu, paleo zakudya Anthu onenepa kwambiri omwe adachita izi adataya 2,3 kg ndi 0,5 cm kuchokera m'chiuno mwawo. 

kusala kudya kwapakatikati

Mukubwereza kwa maphunziro asanu, awiri kusala kudya kwapakatikati Anthu onenepa kwambiri omwe adagwiritsa ntchito adawonetsa kuchepa kwakukulu poyerekeza ndi kuletsa kwa calorie kosalekeza, pomwe atatu adawonetsa kuonda kofanana ndi njira iliyonse.

Chifukwa chake fupa msuzi zakudya Ndi osakaniza tatchulawa kutsimikiziridwa njira kuwonda. Choncho zingathandize kuchepetsa thupi. 

Kodi Ubwino Wakudya Kwa Bone Broth Ndi Chiyani?

fupa msuzi zakudyaAmati amachepetsa shuga m'magazi, amachepetsa makwinya, amateteza thanzi la m'matumbo, amawongolera kutupa ndi kupweteka m'malo olumikizirana mafupa.

Komabe, zopindulitsa izi sizinalembedwe m'maphunziro. Kufufuza pazinthu zapayekha ndikofunikira kuti muwone ngati zili zowona.

kusintha shuga m'magazi

Pazokha, kuwonda kumawongolera shuga wamagazi. fupa msuzi zakudyaKuletsa chakudya chamafuta m'zakudya kungapangitse izi.

Ndemanga yaposachedwa yazakudya zopatsa thanzi kwa anthu omwe ali ndi matenda a shuga amtundu wa 2 adatsimikiza kuti zakudya zokhala ndi ma carb ochepa ndizothandiza kwambiri kuposa zakudya zopanda mafuta ambiri pakuwongolera shuga wamagazi, makamaka mukatha kudya.

Kuphatikiza apo, kafukufuku akuwonetsa kuti zakudya zokhala ndi ma calorie otsika, zakudya zochepa zama carb zimachepetsa zofunikira zamankhwala amtundu wa 2 mogwira mtima kuposa zakudya zamafuta ochepa, zamafuta ochepa.

Khungu lowoneka laling'ono

Petrucci akuti kudya msuzi wa mafupa kungathandize kuchepetsa makwinya chifukwa cha collagen yake.

Kafukufuku wochulukirapo akuwonetsa kuti zowonjezera za collagen zimatha kuchepetsa makwinya akhungu poyerekeza ndi placebo.

Ngakhale kuti collagen ina yomwe mumadya imagawika kukhala ma amino acid, ena amalowa m'magazi ngati maunyolo afupiafupi a amino acid ndipo amatha kuwonetsa thupi kuti lipange kolajeni.

Kupititsa patsogolo thanzi lamatumbo

fupa msuzi zakudyaAkuti collagen mu fupa msuzi angathandize kuchiza matumbo, koma fupa msuzi sanayesedwe pa cholinga ichi.

Komabe, umboni wina umasonyeza kuti collagen digestive mankhwala, kuphatikizapo amino zidulo glycine ndi glutamine, akhoza kupititsa patsogolo thanzi la m'matumbo mwa kulimbikitsa mucosal chimbudzi cha m'mimba.

Kuchepetsa kutupa

Kunenepa kwambiri kumalumikizidwa ndi kuchuluka kwa kutulutsidwa kwazinthu zotupa. Chifukwa, fupa msuzi zakudya A kuwonda zakudya monga

Kuphatikiza apo, fupa msuzi zakudyaKudya zakudya zopatsa thanzi, monga masamba okhala ndi antioxidant ndi nsomba za omega-3, zingathandizenso kuchepetsa kutupa.

ululu wochepa olumikizirana mafupa

Kupweteka kwapakhosi kungayambitsidwe ndi kukakamiza kowonjezera pamagulu ndi kutupa chifukwa cha kunenepa kwambiri. Chifukwa, fupa msuzi zakudyaKuonda monga momwe anafunira kungachepetse kupweteka kwa mafupa.

Kodi Kuopsa kwa Chakudya cha Bone Broth Ndi Chiyani?

fupa msuzi zakudyaNdizovuta kukhazikitsa. Muthanso kukhala pachiwopsezo cha kuchepa kwa michere chifukwa imalepheretsa magulu ena azakudya, monga calcium ndi fiber.

Kupitilira apo, kukhala ndi kusala kudya kwakanthawi komanso kudya pang'ono kwa carb kumatha kuyambitsa zotsatira zoyipa monga kutopa komanso nseru. 

Chifukwa;

fupa msuzi zakudyandi ndondomeko ya zakudya za masiku 5 zomwe zimaphatikiza chakudya cha 2-day low-carb paleo ndi 21-day fupa supu mofulumira.

Sizikudziwika ngati zili bwino kusiyana ndi zakudya zotsika kwambiri zama calorie, ngakhale kafukufuku wina akusonyeza kuti njira yazakudyayi ingathandize kuchepetsa thupi.