Nzira yekuderedza Uremu ne17-Day Diet?

17 Day Diet Dr. Yakanyorwa naMike Moreno  Mazuva 17 bhuku rekudya ile Icho chirongwa chakakurumbira chekurasikirwa. Chikafu chinoti chinokubatsira kurasikirwa ne17-4.5 kg ​​mumazuva gumi nemanomwe chete. Hwaro hwechikafu ichi kushandura kusanganiswa kwechikafu uye macalorie ega ega mazuva gumi nematanhatu kutenderera.

Dr Mike Moreno 17 mazuva ekudya nokuti, inotaura kuti nzira iyi yekushandura kudya inodzivirira mediocrity uye inogadzira kuvhiringidzika mumasabolism kuti ikurumidze kuderedza uremu. Saka ndizvo chaizvo here? Tsvakurudzo inoti chii?

Pano munyaya ino "Chii chinonzi chikafu chemazuva gumi nemanomwe, chinoitwa sei uye chine hutano here?" Tichatsvaga mhinduro kumibvunzo yako.

Chii chinonzi 17 Day Diet?

Dr. Moreno 17 Day Diet, akatanga kuoneka aine bhuku rake rakabudiswa muna 2010. Zvave zvichinzi zvinobatsira kuderedza uremu nekukurumidza uye kutanga madyiro ane hutano. Kiyi yekudya iyi inogara ichichinja chikafu chinonzi chinomhanyisa metabolism uye kudya kwecalorie.

17-Day Dietine mativi mana: Kurumidza, Activate, Buyisa, uye Vabudirire. Matatu ekutanga matenderedzwa anogara mazuva gumi nemanomwe ega ega, nepo yekupedzisira kutenderera kunofanirwa kuteverwa kwehupenyu.

17 Day Diet Mukutenderera, inopa zano uye sarudzo dzekudya. Asi hazvikuudze kuti mangani macalorie auchawana. Caloric kudya kunowedzera zvishoma nezvishoma panguva yega yega.

pano 17 Day Dietmitsetse ina ye

1st kutenderera: Kumhanyisa

17 Day DietNhanho yekutanga ndeyekumhanyisa kutenderera. Inoti inokubatsira iwe kurasikirwa ne17-4.5 kg ​​mumazuva gumi nematanhatu ekutanga. Muchikamu ichi:

- Kudya kweprotein kunowedzera.

– Digestion inovandudza.

- Shuga nemacarbohydrates akacheneswa zvakaderedzwa.

- Chepfu inogona kukanganisa metabolism yako inocheneswa.

Muchirongwa ichi, mapuroteni asingagumi nemiriwo zvinobvumirwa. Zvisinei, zvokudya zvakawanda zvecarbohydrate zvinorambidzwa. Zvibereko-chete zvinosiyana - zvisinei, hapana muchero unobvumirwa mushure me14:00. Mimwe mitemo yekutevera ndeiyi:

– Idya huku dzisina ganda.

- Dzivisa doro uye shuga kuti uvandudze kugaya.

-Kudya zvokudya zviviri zveprobiotic pazuva kuti utsigire hutano hwekugaya.

– Idya zvishoma nezvishoma uye kunyatsotsenga.

– Inwa magirazi masere emvura zuva rega rega.

– Rovedza muviri maminitsi gumi nemanomwe pazuva.

2nd kutenderera: Activation

17 Day DietChikamu chechipiri ndeye activation cycle. Munguva iyi kutenderera, iwe unochinjana pakati peakaderera uye akakwira macalorie mazuva.

Pamazuva apo iwe wakaderera pamakoriori, unogona kudya sezvaungaita panguva ye "speed-up cycle." Pamazuva aunodya mamwe macalories, unogona kudya maviri masevhisi emasikirwo akakwira starch carbohydrates senge legumes, zviyo, midzi miriwo.

Mushure mezuva rakaderera-calori mumutambo wekurovedza muviri, unofanirwa kugadzirisa kune high-calorie zuva zuva rinotevera. Inofanira kupedzwa nenzira iyi kwemazuva gumi nemanomwe.

Iyo chiito loop inowedzera yakawanda yezvikafu zvitsva. Kutenderera uku kunonzi kunobatsira kugadzirisa zvakare metabolism.

Mizhinji yemitemo iri muboost cycle inoshandawo kune iyi kutenderera, senge kusadya carbs mushure me2pm. Munguva yechipiri kutenderera, iwe unofanirwa kudya yako carb sarudzo dzemangwanani uye masikati.

3rd kutenderera: Kubudirira

17 Day DietDanho rechitatu inguva yekubudirira. Kutenderera uku kune chinangwa chekumisa madyiro ane hutano pamwe nekuonda. Izvo hazvichadiwi kudya mashoma makorikori uye kudya kwakafanana neakawanda caloric mazuva ekutenderera kwechipiri.

Iwe zvino unogona kudya zvakasiyana-siyana zvemakabhohaidhiretsi, sechingwa, pasta, zviyo zvine fiber yakawanda, uye chero muchero mutsva kana muriwo.

Zvinokurudzirwa kuti uwedzere kurovedza muviri kubva pamaminitsi gumi nemanomwe kusvika pamaminitsi makumi mana nemashanu pazuva, sezvaunodya zvakanyanya kupfuura mumitambo yapfuura.

Zvinokosha kucherechedza kuti panguva iyi kutenderera hazvibvumirwi kudya makabhohaidhiretsi pashure 2 o'clock.

Yechina: Kusvika mhedziso

Avo vanotevera 17 Day Diet Nhanho yekupedzisira ndeyekutenderera kwekuwana mhedzisiro. Kusiyana nemamwe kutenderera, iwe unofanirwa kutevedzera kutenderera uku kwehupenyu, kwete kwemazuva gumi nematanhatu.

Panguva ino, unogona kusarudza chero chirongwa chekudya kubva pamatanho matatu apfuura uye wovatevera Muvhuro kusvika Chishanu kwekudya kwemasikati.

Kubva paChishanu chisvusvuro kusvika pakudya kweSvondo, unogona kudya zvekudya zvako zvaunofarira zvine mwero. Nekudaro, zvinokurudzirwa kuti usadye zvinopfuura chikamu chimwe muzvitatu chekudya kwaunofarira pakupera kwevhiki.

Mukuwedzera, iwe unogona kunwa chinwiwa chimwe chete kusvika zviviri zuva nezuva mukati mevhiki. Zvinokurudzirwa kuti uite ingangoita awa imwe yekurovedza muviri kwakasimba paMugovera neSvondo, sezvaunotora macalorie akawanda pakupera kwevhiki. Munguva iyi kutenderera, zvichiri kukurudzirwa kusadya carbs mushure me14:00.

Unogona kuderedza uremu ne17 Day Diet?

17 Day DietImwe yemhedzisiro yakakura yekuyera ndeyekuti nekuti inorambidza makoriyori, inogona kukubatsira kuti udzike uremu - zvichireva kuti iwe unogadzira kushomeka kwekoriori. Kudya macalorie mashoma pane anodyiwa nemuviri inzira yechokwadi yekuderedza uremu.

asi 1Avo vanorasikirwa nehuremu ne7-Day Diet Pane zvirevo zvisingabvi pauchapupu hwesainzi, sekuti zvinogona kushamisa nekumhanyisa metabolism.

17 zuva rekudya rondedzero Iwe unogona kuderedza uremu nayo, asi hapana humbowo hunoratidza kuti inoshanda kupfuura mamwe macalorie-anorambidzwa kudya.

Mabhenefiti eKudya Kwemazuva matatu

Mukuwedzera pakuderedza uremu, 17 Day Diet inopa zvimwe zvingangobatsira:

Vegetarian uye vegan vane hushamwari

Ichi chikafu chine zvakawanda zvingasarudzwa zvinoita kuti zvive nyore kutevedzera nevanodya miriwo uye vegans.

Gluten

Inogona kugadzirwa gluten-isina.

Inopa kune dzakawanda cuisines

Inopa sarudzo dzeMedithera, Spanish, Indian, Asia uye zvimwe zvakawanda cuisines.

high fiber

Anokurudzira kudya zvakawanda zve-high-fiber foods. Lif Iyo haingobatsiri mukurasikirwa uremu asiwo inopa akawanda mabhenefiti ehutano.

Kukuvadza kweKudya Kwemazuva 17

17 Day DietKunyangwe ichipa akawanda anogona mabhenefiti, ine zvakare akati wandei akashata:

humbowo husina simba

Pane humbowo husina kukwana hunotsigira zvakawanda zvezvataurwa pamusoro pekudya uku. Izvi hazvitsigirwe nezvidzidzo zvekuti kudya kunogona kushandura metabolism yako kana mutemo wekusadya carbs mushure me14 pm.

Inogona kukanganisa kurovedza muviri

17-Day DietMuzvikamu zviviri zvekutanga zve n, calorie uye carbohydrate kushandiswa kwakaderera, izvo zvinogona kuva nemigumisiro yakaipa pakurovedza muviri.

Iyo yekupedzisira loop yakaoma kuita

Muchikamu chekupedzisira, kusununguka kwekudya zvokudya zvako zvaunofarira katatu pavhiki kunobvumirwa. Asi zvakaoma kudzivisa kuwedzera uremu pakupera kwevhiki.

17 Day Diet List

17 Mazuvat ine zvishwe zvina, imwe neimwe iine yakasarudzika rondedzero yezvikafu sarudzo. Zvezvishwe izvi 17 zuva rekudya samples listzvinopihwa pazasi. Mazuva 17 kudya vanogona kugadzira yavo menyu zvinoenderana nerondedzero iyi.

Zvokudya muAcceleration Cycle

Pisces

Salmon (mumagaba kana mutsva), catfish, tilapia, flounder, tuna.

Nyuchi

Chicken uye turkey zamu, zai, zai jena.

Miriwo ine starchy

Koliflower, makabheji, broccoli, Brussels nhungirwa, girinhi mashizha miriwo, matomatisi, okra, hanyanisi, makarotsi, mhiripiri, magaka, celery, eggplant, gariki, bhinzi bhinzi, leeks, howa, etc.

michero yakaderera shuga

Maapuro, maranjisi, michero (zvese), pichisi, mazambiringa, peari, plum, prune, mazambiringa matsvuku.

Probiotic foods

Shuga-isina, michero-inonaka yakajeka uye yakaderera-mafuta yogurt, kefir, pasi-mafuta mukaka

anonhuwirira

Mafuta omuorivhi uye linseed mafuta.

michero

Salsa, light soy muto, mafuta-isina sour cream, jamu isina shuga, vhiniga, mafuta-isina saladhi madhirezi, munyu, mhiripiri, mustard, miriwo yese uye zvinonhuwira, low-carb ketchup uye marina muto.

Iwe unogona kudya mazai seprotein sarudzo kaviri pavhiki. Saizi yechikamu inogona kusiyana, uye zvimwe zvekudya zvinogumira kune imwe nhamba yekushumira pazuva.

Somuenzaniso, unogona kudya michero miviri yakaderera-shuga uye zvokudya zveprobiotic pazuva.

Zvokudya muMobility Cycle

Pamusoro peiyo acceleration loop sarudzo, unogona kuwedzera anotevera sarudzo kune iyo actuation loop:

hove

Gakanje, oyster, mussel, shrimp.

Nyama yemombe (yakaonda)

Yakaonda nyama yemombe.

Gwayana (lean)

Mhou (yakaonda)

Chop.

bota

Amaranth, bhari, quinoa, bulgur, couscous, brown mupunga, semolina, basmati mupunga, mapira oat bran, oatmeal.

muriwo

Bhinzi nhema, bhinzi yakaoma, chickpeas, bhinzi yeitsvo, lentils, lima beans, peas, soya beans.

Miriwo ine starchy

Mbatata, mbatatisi, chibage, squash yechando, mazamu.

Zviyo, nyemba, uye miriwo ine starch inodyiwa chete pamazuva apo iwe wakakwira pamacalorie.

Chii Chaunofanira Kudya MuChirongwa Chekubudirira?

Muchikamu cheKubudirira, unogona kusarudza chero chikafu kubva kumaviri maviri apfuura, uyezve sarudza kubva kune anotevera ekuwedzera sarudzo:

nyama

Zvihuta, pheasant, bhekoni uye soseji.

Zvingwa

Chingwa chisina Gluten, oat bran bread, rye chingwa, chingwa chegorosi.

high fiber zviyo

Pasta uye noodles

Pasta yegorosi yakazara, gluten-isina pasta, muriwo-based pasta, high fiber pasta, noodles.

muriwo

Broccoli, cilantro, fennel, peas, bhinzi yakafara, radishes, chard, manhanga, kelp uye mamwe maruva egungwa anodyiwa, nezvimwe.

Zvibereko

Banana, cherry, apricot, currant, fig, kiwi, mango, guava, papaya, pineapple, tangerine nezvimwe.

Low-calorie cheeses

Cheddar ine mafuta mashoma, feta cheese, mbudzi cheese, semi-skimmed mozzarella, yakaderera-fat cottage cheese.

mukaka

Mukaka wakaderera-mafuta, mukaka wemupunga usina kunyorova, mukaka wealmond, mukaka wesoya.

anonhuwirira

Canola uye walnut mafuta.

michero

Mayonnaise, pasi-fat-fat salad dressings.

Dzimwe sarudzo dzemafuta

Nzungu mbishi kana mhodzi, avocado, trans-fat-free margarine.

Chii Chekudya muKutenderera Kwemhedzisiro?

Kutenderera kwekupedzisira kunopa zvese zvataurwa pamusoro apa sarudzo yezvitatu zvekudya zvako zvaunofarira, kubva paChishanu chisvusvuro kusvika Svondo yemanheru.

Izvi zvinotevera zvinobvumidzwawo:

- Chinwiwa chimwe chete kana zviviri pakupera kwevhiki.

-Sarudzo yekuchinja chikafu chikuru chemvura-yakavakirwa soups.

- 3/4 mukombe (180 ml) unsweetened muto wemichero kana 1 girazi (240 ml) muto wemuriwo.

Semagumo;

17 Day Dietchirongwa chekurasikirwa nehuremu chinoburitsa mhedzisiro nekukurumidza kuburikidza nekufamba kwakasiyana kutenderera kwechikafu musanganiswa uye macalorie ekudya.

Inobatsira kuderedza uremu nekurumbidza zvachose chikafu chisina kugadziriswa uye kurovedza muviri. Zvakadaro, zvakawanda zvezvarinotaura nemitemo hazvitsigirwi nehumbowo hwepamusoro hwesainzi.

Uyezve, kushanda kwayo mukuchengetedza uremu kunopokana, sezvo kudya kweupenyu hwose kuchidiwa.

Pane kudaro, kukurudzira kudya kwechisikigo chete, kuderedza shuga yakanatswa, uye kutora miitiro ine utano yakadai sekugara uchirovedza muviri kunogona kubatsira zvakanyanya kuchengetedza uremu mukufamba kwenguva.