Maitiro ekuita iyo 8 Hour Diet? 16-8 Intermittent Fasting Diet

Kudya kwemaawa 8 chirongwa chekudya chinotaura kuti iwe unofanirwa kubhadhara paunenge uchidya, pane zvaunodya panguva yekurasikirwa kwekureruka. Iyo inozivikanwawo se 16/8 yepakati yekutsanya kudya, chikafu ichi chakabatsira vanhu vazhinji kurasikirwa ne3-9 mapaundi mumavhiki matatu!

Izvi zvinogoneka here? 16 8 chikafu chiri nyore uye chinoshanda chirongwa chekudya umo kudya kunobvumirwa mu8-awa nguva yezuva. Mushure mekudya kwemaawa masere, uchafa nenzara kwemaawa gumi nematanhatu.

Kurasikirwa nehuremu nekutsanya kwemaawa gumi nematanhatu inguva yekutsanya modhi. kutsanya kwepakati-Iyo inzira yekurasikirwa nehuremu iyo yakaratidza kuva nehuwandu hwehutano hunobatsira. Kutsanya kwemaawa gumi nematanhatu kuchabatsira muviri kuzvigadzirisa uye kupisa macalorie. 

Muchikamu chedu, ngationgororei zvakadzama zvaunoda kuziva nezvekudya kwemaawa masere.

8 maawa kudya slimming?

Ichi chikafu chinozivikanwa nemazita akasiyana akadai se "8/16 kudya, kutsanya kwepakati 16/8 nzira, 16 maawa vs 8 maawa ekudya", sezvo inotarisa pakudya maawa masere pazuva nekutsanya kwemaawa gumi nematanhatu uye inguva yekutsanya modhi. .

Icho chikafu chinoshanduka. Iwe unogona kusarudza kuishandisa zuva rega rega revhiki, kana iwe unogona kuwana mhinduro nekuzviita mazuva matatu pasvondo. Kunyangwe iwe uchingotevera mazuva matatu pasvondo, iwe uchave unobatsira munzira mbiri.

• Kutanga, nzira iyo muviri unochengeta macalories ndeye glycogen. Glycogen iri muchiropa ndiyo inowanikwa nyore nyore simba. Kana ichi chiito chikaitika, muviri unomanikidzwa kupisa mafuta kuti uwane simba. Kudya kwemaawa masere kunodzidzisa muviri kuti ungatanga sei "ovheni" inopisa mafuta iwe wakarara!
• Chechipiri, kudya uku kunomutsa kushanda kwe mitochondria, simba rinobva mumasero emuviri. Izvi zvinowedzera simba rekubuda uye zvinodzikisa mwero wekukuvara kwe intracellular kunokonzerwa nekudya kwekuvhunduka. Izvi zvinoderedza kukwegura. Inoderedza njodzi yekenza, chirwere chemoyo, chirwere cheshuga uye kunyangwe chirwere cheAlzheimer.

Nzira yekuita sei 8 maawa kudya?

Bhuku rekudya remaawa masere rakabudiswa naDavid Zinczenko naPeter Moore rinotitungamira pakuita chikafu ichi.

Maererano nevanyori, kudya kwemazuva ano kunoda kudya kwemaawa makumi maviri nemana. Izvi hazvipi muviri nguva yakakwana yekupisa macalories anodiwa.

Vanyori vebhuku racho vanoti: “Kutaura zviri nyore, kudya uku inzira yokuwedzera nguva pakati pezvokudya zvako zvokupedzisira ne‘kudya kwemangwanani’; Inopa muviri wako mukana wekupisa mafuta ako. Inoshandisa zvitoro zvemafuta kune simba rainoda uye inozvipisa..

Avo vanotevera kudya kwemaawa masere vanogona kuishandisa 8-3 mazuva pavhiki. Izvo zvinoenderana zvachose nezvinangwa zvako. Iwe unogona zvakare kuita izvi zuva rega rega, angangoita mazuva matatu pasvondo.

Iwe unogona kudya uye kunwa zvakanyanya sezvaunoda iwe uchidya. Chinangwa chekudya uku ndechekuderedza nguva, kwete kudya. Iwe haufanire kudzikamisa macalorie, asi vanyori vanokurudzira zvinotevera kudzivirira kudyisa:

• Idya musanganiswa wakakosha wezvimwe zvikafu-zvakapfuma-michero nemiriwo, yakakwira-fiber zviyo, mafuta ane hutano, uye mapuroteni asina kusimba.

• Inwa mvura yakakwana muswere wese.

• Muchirongwa ichi chekudya, unogona kuseta nguva ye8-awa yaunodya zvinoenderana nezvaunoda. Semuyenzaniso; Inogona kuva pakati pa09.00:17.00 na10.00:18.00 kana pakati paXNUMX:XNUMX naXNUMX:XNUMX. 

Kuti uwedzere kushanda kwekudya, kurovedza muviri kunokurudzirwa nguva isati yasvika. Vanyori vanokurudzira 8-miniti yekurovedza muviri routine inosanganisira kuramba kudzidziswa uye cardio.

Kudya kwemaawa masere kunoshanda nenzira dzinotevera:

• Inokurudzira basa remitochondria: Mitochondria maseru organelles anoshandura glucose kuita simba rinoshandiswa (ATP). Kutsanya kwemaawa gumi nematanhatu kunobatsira kukurudzira mitochondria. Inoderedza mwero wekukuvara kwe intracellular kunokonzerwa nekudya kwakashata. 
• Inoshandisa glycogen uye mafuta zvitoro: Glucose inoshandurwa kuita glycogen. Inochengetwa mumasuru uye muchiropa. Mune nzara, muviri wako unotanga washandisa glycogen pahuni uye wobva wawana mukana wezvitoro zvemafuta.
• Anosimudza: Zvokudya zvakawanda zvinoganhurira. Kubva pakutonga kwechikamu kusvika kune calorie restriction, kudya kune akasiyana mazwi uye mamiriro anofanirwa kuteverwa. Ichi chikafu chekutsanya chepakati hachina kudzvanyirira pane kudya kwekoriori-kuverenga.

Kuve nerusununguko rwekudya chero chinhu mumaawa masere kunochengeta kuravira kuri mhenyu uye kunodzivirira kufinhwa. Naizvozvo, chirongwa chekudya chakasimba.

Pazasi pane rondedzero yekudya kwemaawa masere kukutungamira. Iwe unogona kuita shanduko zvichienderana nezvikafu izvo chikafu chinokubvumira kuti udye uye zvaunoda zvekudya.

8 Hour Diet Sample List

paunosimuka

• Green tea kana kofi kana detox drink 

chisvusvuro ( na10.00 mangwanani)

Sarudzo:

• Zviyo zvezviyo nemukaka
• Banana smoothie
• Boiled Egg uye Toast

Snack (11.30:XNUMX mangwanani)

Sarudzo:

• Cucumber uye watermelon saladi
• 4 maamanda

Kwekudya kwemasikati (12:30-13:00)

Sarudzo:

• Hove dzakabikwa nemiriwo + yakaderera-mafuta yogurt
• Tuna + muto mutsva

Chikafu chemasikati (14: 30)

Sarudzo:

• Imwe yepakati yakasviba chokoreti
• Orange kana apuro

Manheru Snack (16: 00)

Sarudzo:

• Diki duku rembatatisi yakabikwa
• Ndiro duku yepopcorn

Kudya kwemanheru (18: 00)

Sarudzo:

• Miriwo yakagochwa / huku kebab + pudding
• Lentil soup + michero pudding
• Vegetable lasagna + cucumber juice

Chii chekudya pa8 maawa ekudya?

Muriwo nemichero: Chero muriwo kana muchero.

Zvokudya zvemhuka: Chero chikafu chemhuka.

Mafuta: Mafuta omuorivhi, mafuta emupunga, mafuta ecanola, bota, mayonnaise (zvese muhuwandu hushoma).

Mapuroteni: Bhinzi, soya, nyemba, mazai, hove, zamu rehuku, turkey, nyama yemombe

Dessert: Chocolate pudding, cupcake, homemade muffins, ice cream, custard, chokoreti, nezvimwe. (Zvose muhuwandu hushoma).

Herbs uye Spices: Chero miriwo kana zvinonhuwira, kunze kwekunge uine allergic kune chero ipi zvayo.

zvinwiwa: Michero mitsva kana muto wemuriwo, zvinwiwa zvinobvisa huturu, green tea, black tea nekofi.

Chii chausingafaniri kudya pakudya kwemaawa masere?

anonhuwirira: Kokonati mafuta, margarine uye mayonnaise.

zvinwiwa: Doro, carbonated uye zvinwiwa zvine shuga, majusi emichero akaiswa.

8 awa kudya uye kurovedza muviri

Kurovedza muviri nguva dzose kwakakosha zvikuru. Kana muviri wako usingashande, avo vanotevera kudya kwemaawa masere vachaomerwa nekurasikirwa.

Kufamba, kumhanya, kusvetuka tambo, aerobics, kushambira, kuchovha bhasikoro, kutamba, kukwira masitepisi, kukwira, yoga uye kurovedza simba kuchakubatsira kurasikirwa nemafuta uye kuvaka tsandanyama.

Uyezve, ramba uchifamba paunenge uri kuchikoro kana kuhofisi. Kwira masitepisi akawanda sezvinobvira, famba uye bhasikoro pane kupinda mumotokari.

Kuita uye Usaita pa8 Hour Diet

zvinhu zvekuita

Avo vanorasikirwa nehuremu nekudya kwemaawa masere;

• Iwe unofanirwa kurara kwemaawa matatu mushure mekudya.
• Unofanira kushanda uye kufamba nguva dzose.
• Unofanira kudya zvokudya zvinobvumirwa zvine mwero.
• Panguva yekudya, unofanirwa kudya michero yakawanda nemiriwo.
• Unofanira kunwa mvura yakakwana. 

Usadaro

• Usadya chikafu mushure mekudya kwemanheru.
• Usagara wakanyarara kwenguva yakareba.
• Usadye chikafu chine macarbohydrates akawandisa.
• Usadye kusvika paawa imwe chete mushure mekudya.
• Gara kure nedoro.

Mabhenefiti e8 Hour Diet

Kudya uku kwave kufarirwa nevatambi uye vanhu vari kutsvaga nzira yekuderedza uremu. Hune zvikomborero zvakawanda. Kunyangwe ichinzi chikafu chefad nevazhinji nyanzvi dzehutano uye kusimba, 16 8 Kudya kwakaratidza kuti kunobatsira pakuderedza uremu, kudzora uremu, uye hutano hwese.

Pamusoro pezvakanakira zvakataurwa muchinyorwa, avo vanorasikirwa nehuremu nekutsanya kwemaawa gumi nematanhatu vachave nezvakanakira zvinotevera:

• Kudya zvokudya (protein yakaonda, mafuta ane utano, uye macarbohydrates emhando yepamusoro) zvinobatsira kuzadza dumbu rako. Nokudaro, unogona kudzora nyore havi yako. Izvi zvinoita kuti zvive nyore kwauri kuderedza uremu.
• Kuita maekisesaizi zuva nezuva ndechimwe chikomborero kune avo vari pakudya kwe16 8. Chirongwa chemaminitsi masere chekurovedza muviri chinobatsira kuchengetedza tsandanyama. 
• Iwe zvakare une rusununguko rwekusarudza yako maawa masere ekudya nguva. 
• Inobatsira kuderedza LDL (yakaipa) cholesterol. 
• Inoderedza BP. 
• Inovandudza metabolic mamakisi kusvika pamwero wakati.
• Inobatsira kubvisa chepfu.
• Inoderedza njodzi yehutano hwemwoyo.
• Inoderedza njodzi yerudzi rwechipiri chirwere cheshuga.
• Balances mahormone.
• Zvidzidzo zvembeva zvinoratidza kuti kutsanya kunogona kuwedzera hupenyu.

Kukuvadza kwe8 Hour Diet

• Kudya kana snacking pa-high-calorie foods kunogona kukudzivirira kubva pakurasikirwa.
• Iwe unogona kunzwa kudiwa kwekudya mushure mekudya kwemanheru.
• Inogona kunge isingashande muvanhu vane mamwe marudzi emuviri uye zvikonzero zvekurapa zvekufutisa.
• Panogona kuva nekusvotwa uye kushanduka kwemafungiro mumazuva ekutanga.
• Unogona kunzwa kuneta uye usimbe.

Kudya kwemaawa masere kunoganhurira nguva yekudya zuva nezuva kusvika maawa masere. Kudya kunofanira kutsanya kwemaawa gumi nematanhatu. Ichi chikafu chinovandudza simba metabolism, inoshandisa mafuta akachengetwa, uye inovandudza insulin senitivity.

Iwe unogona kuronga nzira yekudya kwemaawa masere maererano nemararamiro ako. Idya zvokudya zvine utano. Dzivisa mafuta nemafuta, doro, carbonated drinks uye artificial additives.

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