Maitiro ekugadzira ABS Diet Inoderedza Abdominal Area?

ABS kudya mukupuruzira dumbu Icho chirongwa chinoshanda chekudya. Yakagadzirwa naDavid Zinczenko. Iro chirongwa chekudya chemavhiki matanhatu. “Kudya kwenzvimbo yedumbu", "abdominal slimming diet", "abdominal slimming diet" Inozivikanwa nemazita akasiyana sekuti

Chikafu chinopa mavhitamini, zvicherwa uye faibha inodiwa nemuviri kuburikidza ne12 chikafu. Zvokudya izvi mukumhanyisa metabolismInoshanda mukuvaka tsandanyama uye kupa simba. Yakagadziriswa semugumisiro wezvidzidzo.

abs diet program Kunoparadza chido chokudya chenyama nechopfungwa.

Ko abs diet inoderedza uremu sei?

Kudya kunosanganisira chirongwa chekudya kwemazuva manomwe chinotora mavhiki matanhatu.

Vaya vanotevera kudya vanofanira kudya katanhatu pazuva. Kudya 6 kudya kunopa simba rezuva nezuva uye kukuita kuti unzwe wakaguta.

Kamwe chete pasvondo kune chisvusvuro chezvese-iwe-unogona-kudya. Unogona kudya chero chaunoda. Inokurudzirwawo kudzivisa kudya kwemafuta, kushandiswa kwemakhahydrates uye kudya kweshuga.

makabhohaidhiretsi akacheneswa, mafuta akazara uye high fructose chibage manyuchiu Zvine zvekudya hazvibvumirwi.

Kudya kweABS kunoitwa sei? 

ABS kudya Inosanganisira chirongwa chemavhiki matanhatu. Paunenge uchidya, zvinodikanwa kudya kanenge katanhatu pazuva kuti upe simba, kudzivirira tsandanyama uye kupisa mafuta.

Chinangwa pano ndechekuwedzera huwandu hwekudya, uchidzikisa huwandu hunodyiwa pakudya. muchirongwa ichi yhigh protein foods uye macarbohydrates ari kunonoka kupisa mumuviri akakosha zvikuru.

Izvo zvinodikanwa kuve nezvikafu zvitatu pakati pezvikafu zvitatu zvikuru. Zvokudya zvinofanira kurongwa maawa maviri vasati vadya masikati, maawa maviri vasati vadya uye maawa maviri mushure mekudya kwemanheru.

Kudya kwega kwega kune huwandu hwakakodzera hwemafuta, makabhohaidhiretsi, mapuroteni uye ABS kudyaInofanirwa kuve nekugovewa kwakaenzana kwezvikafu gumi nembiri zvinokurudzirwa nekambani. 

ABS kudyaIwe unofanirwa kuverenga mangani macalorie aunodya pazuva. Kugoverwa kwe macro uye micro nutrients inofanirwa kutorwa zuva nezuva ndeiyi inotevera: 

Chii chekudya pane ABS chikafu?

Pamwoyo wechirongwa chekudya kune gumi nemaviri zvekudya. Zvokudya izvi zvine calcium, mapuroteni uye mafuta ane hutano. Paunenge uchidya, unofanirwa kudzora saizi yezvikamu uye kuverenga macalorie. ABS kudyaHezvino 12 zvekudya zvekudya mukati: 

1) almond

Almond Iyo ine simba antioxidant yakapfuma muvhitamini E inobatsira kudzivirira mahara radical kukuvara. Inobatsira kuvaka tsandanyama pamwe chete nekurovedza muviri. 

2) Bhinzi uye mhunga

bhinzi uye mbambaira dzine zvinhu zvakakosha zvine mafuta mashoma, akapfuma muprotein uye fiber. Inoshanda pakuderedza uremu uye kuvaka tsandanyama, boka iri rinopa chikafu chinogutsa, chepamusoro-fiber chekudya kwemanheru. Inogona kutsiva nyama-inorema kudya kwemanheru. 

3) Sipinachi nemimwe miriwo yemashizha yakasvibira

sipinachi nezvimwe miriwo yemashizha yakasvibiriraYakapfuma muvhitamini A, C, K uye zvicherwa zvakaita sefolate uye beta carotene. Sezvo iyi miriwo ine yakakwira antioxidant simba, inoderedza radicals emahara apo ichirwisa zvirwere zvakasiyana. 

4) Zvigadzirwa zvemukaka zvakaita seyogati uye chizi

Nekuda kwehuwandu hwecalcium yezvigadzirwa zvemukaka, inodzivirira osteoporosis. Inopawo kunzwa kwekuguta. 

5) Oatmeal

Yakakungurutswa oats Icho chikafu chine fiber chinogara mudumbu kwenguva yakareba. 

6) Zai

zaiPuroteni inowanikwa muchigadzirwa ichi inonyanya kushanda pakuvaka tsandanyama kupfuura mamwe mapuroteni. Nekuda kwehuwandu hwevhitamini B12, inobatsira kupisa mafuta. 

7) Peanut Butter

Peanut butter Iine monounsaturated mafuta anokosha pahutano hwemwoyo. Vanobatsira kupisa mafuta uye kuvaka tsandanyama. 

8) Mafuta omuorivhi

Iine monounsaturated mafuta mafuta omuorivhiInoshanda pakudzivirira kuparara kwemhasuru uye kupisa mafuta. 

9) Turkey uye nyama yakaonda

Mhuka dzakaonda dzakadai seTurkey zamu ABS kudyandezvokudya zvinogona kudyiwa. Kunyanya Turkey nyamaYakapfuma muvhitamini B6. 

10) Zviyo zvose

Zviyo zvose zvinopa makabhohaidhiretsi anodiwa kuti arambe achiita mabasa ezuva nezuva. 

11) Mapuroteni upfu (optional)

Inobatsira kuvaka tsandanyama. Iine yakakosha amino acids inobatsira kupisa mafuta. 

12) Raspberries, strawberries, uye blueberries

Zvibereko izvi, zvine ma antioxidants ane simba anobatsira kurwisa chirwere chemoyo nekenza, zvinobudirira pakukanganisa kwekuona uye kurasikirwa kwendangariro. 

Chii chisingadyiwe pakudya kweABS?

abs kudyaPamwe chete nekudya chikafu chinobatsira kuvaka tsandanyama dzemudumbu, zvinodikanwa kuti ugare kure nezvokudya zvinogona kukora nzvimbo yechiuno.

abs kudyaZvinhu zvekudzivisa ndezvi: 

• Shuga zvinwiwa; Zvinwiwa zvine shuga zvakaita sesoda, zvinwiwa zvemitambo, uye muto wemichero zvinowedzera mafuta emuviri. Inoitawo gobvu nzvimbo yemudumbu. Izvi zvinwiwa zvakare zvine macalorie akawanda uye shuga. 

• zvakakangwa zvokudya; Pamusoro pekuve akakwira macalorie, zvikafu zvakakangwa senge fries fries zvakare zvakakwirira mutrans mafuta. Trans mafuta Inowedzera njodzi yekurwadziwa kwemoyo uye zvakare inokonzera uremu.

• Doro; Doro rinokanganisa hutano uye rinokonzera kuwedzera kwedunhu redumbu.

• Sugary snacks; Kuti uderedze mafuta emudumbu, zvinodikanwa kuti ugare kure neshuga snacks senge makuki, makeke uye makeke.

• Zviyo zvakanatswa; Mbeu dzakanatswa semupunga muchena, chingwa uye pasta zvakaderera mufibre, mavhitamini nemamineral. Zvidzidzo zvakawana kuti zviyo zvakanatswa zvinokonzera uremu.

ABS kudya uye kurovedza muviri

ABS kudyaSimba rekudzidziswa uye 3 abs maekisesaizi anokurudzirwa katatu pasvondo. Cardiovascular exercises isarudzo yakanaka.

Maekisesaizi akadai sekufamba, kumhanya, kuchovha bhasikoro rakamira, kusvetuka tambo zvinogona kuitwa.   

Ndezvipi zvakanakira kudya kweABS?

ABS kudya inokurudzira kudya kunovaka muviri uye purogiramu yokurovedza muviri. Fiber, calcium, monounsaturated fatty acids muzvokudya zvinobatsira kudzivirira zvirwere zvakadai sokufutisa, chirwere cheshuga, osteoporosis uye high blood pressure. Mabhenefiti echirongwa chekudya ichi ndeaya anotevera: 

Kuonda: Unopera uremu paunenge uchidyisa. Zvokudya zvekudya zvinochengeta chiyero cheshuga muropa. Insulin kuburitswa inodzora mafuta kuchengetedza. 12 chikafu chiri mukudya chinoshanda mukudzvinyirira nzara. 

Cardiovascular benefits: Zvokudya zvinokurudzirwa zvinobatsira kudzivirira chirwere chemwoyo uye kuchengetedza cholesterol muzinga. 

Easy application: Kudya kuri nyore kwazvo kutevera. Unodya kazhinji mukati mezuva rose. 

Ndezvipi zvinokuvadza zvekudya kweABS?

Kudya kunofadza varume kupfuura vakadzi.

ABS kudya Kudya kwakachengeteka. Haina mhedzisiro. Zvisinei, nguva dzose bvunza chiremba wako usati watevera izvi kana zvimwe zvekudya.