Zviri muChinyorwa
bhonzo muto kudyaIcho chimwe chezvokudya zvakaderera-carb zvinosanganisa paleo kudya nekutsanya kwepakati. Zvinonzi zvinobatsira kurasikirwa ne15-6 kilos mumazuva gumi nemashanu chete. Zvisinei, mhedziso iyi haitsigirwi netsvakurudzo.
Muchinyorwa "chii chinonzi bhonzo muto chikafu", "maitiro ekugadzira bhonzo muto wekudya" ruzivo ruchapihwa.
Chii chinonzi Bone Broth Diet?
21 zuva bhonzo muto kudyayakagadzirwa na "Kellyann Petrucci," chiremba we naturopathic akabudisa bhuku pamusoro pekudya. Avo vane huremu hwakawandisa hwekurasikirwa vanogona kuwedzera nguva yacho zvakanyanya.
Idya kudya kwakaderera-carb, paleo-style (kunyanya nyama, hove, huku, mazai, miriwo isina-starchy nemafuta ane utano) uye muto wemapfupa mazuva mashanu pavhiki. Zvese zvigadzirwa zvemukaka, zviyo, nyemba, shuga yakawedzerwa uye doro zvinofanirwa kudziviswa.
Bone muto unogadzirwa nekufashaidza mapfupa emhuka kweanosvika maawa makumi maviri nemana kuburitsa zvicherwa, collagen, uye amino acids.
Mazuva maviri pavhiki, sezvo iwe uchikwanisa kunwa muto wemapfupa, kutsanya kwemini kunoitwa panzvimbo yekutsanya kwakakwana, izvo zvinoshandurwa kutsanya.
Iyo Bone Broth Diet inogadzirwa sei?
bhonzo muto kudyaInosanganisira mazuva mashanu asiri ekutsanya, mazuva maviri akateedzana ekutsanya. Iwe haufanirwe kudya chero chinhu mushure me5pm pamazuva ese ekutsanya uye asiri ekutsanya.
Kutsanya Mazuva
Pamazuva ekutsanya, une sarudzo mbiri:
1.Sarudzo: Kunwa 6 ml yepfupa muto we240 servings muhuwandu.
2.Sarudzo: Inwa zvishanu zvemuto webhonzo, wozodya kudya kwekupedzisira neprotein snack, miriwo, uye mafuta ane utano.
Chero nzira, iwe unongowana 300-500 macalorie pamazuva ekutsanya.
Asina-Kutsanya Mazuva
Pamazuva asina kutsanya, unosarudza chimwe chezvokudya zvinobvumirwa muprotein, miriwo, michero uye mafuta. Iwe unofanirwa kutevedzera chirongwa chinotevera:
Chisvusvuro imwe yeprotein, imwe yemafuta, imwe yemichero
Lunch: imwe yeprotein, maviri emiriwo, imwe yemafuta
Kudya kwemanheru: imwe yeprotein, maviri emiriwo, imwe yemafuta
Zvokudya girazi remuto wepfupa kaviri pazuva
Makabhohaidhiretsi - anosanganisira michero uye miriwo ine starchy - inopedzwa zvakanyanya kusimudzira kupisa mafuta. Petrucci haana kutsanangura kuti ingani makorikori ekushandisa pamazuva asiri ekutsanya.
80/20 Maintenance Plan
Mushure memazuva makumi maviri nerimwe, zvichienderana nekuti wasvika papi chinangwa chako chekuonda - kukubatsira kuchengetedza uremu hwako 80/20 chirongwaunopfuura.
80% yezvokudya zvaunodya inoumbwa nezvokudya zvinobvumirwa uye 20% ndezvokudya zvisingabatanidzwi kubva mukudya. Zviri kwauri kuti uenderere mberi nemazuva ekutsanya panguva yegadziriro yekugadzirisa.
Zvokudya zvinotenderwa paBone Broth Diet
Bone muto ndiwo musimboti wekudya uye unofanirwa kuve wakagadzirwa kumba. Pamazuva asina kutsanya, sarudzo inogadzirwa kubva kune zvakasiyana-siyana uye zvishoma zvakagadziriswa zvekudya, zvichida organic. Mienzaniso yezvokudya zvinobvumirwa:
Mapuroteni
Nyama yemombe, huku, hove, mazai – zvichida mazai anofanira kuva pasteurized uye hove dzinofanira kubatwa musango.
muriwo
Miriwo yakadai seasparagus, artichokes, Brussels sprouts, kabichi, cauliflower, celery, eggplant, howa, hanyanisi, sipinachi, turnips, broccoli, miriwo, matomatisi, uye squash yezhizha.
Zvibereko
Apple, cherry, apricot, peari, orenji, berry michero, melon, citrus, kiwi - kushumira kamwe chete pazuva
mafuta ane utano
Avocado, kokonati mafuta, hazelnut, olive oil, butter.
condiments
Munyu (pink Himalayan), zvimwe zvinonhuwira, vhiniga, salsa sauce.
Un
furawa yemaamanda, coconut flour
zvinwiwa
kofi, tii, mvura calorie-isina zvinwiwa zvakadai
Kugadzira Bone Broth
muto webhonzo Iwe unofanirwa kunge uri organic uye uzviite iwe pachako. Zvinokurudzirwa kushandisa majoini, tsoka uye mapfupa emutsipa nekuti akapfuma mushwashwa.
Zvokudya zvekudzivisa
Kudya kwemazuva makumi maviri nerimwe kunokurudzira kudzivirira zvimwe zvekudya zvinonzi zvinoderedza kuzvimba, kutsigira hutano hwematumbo, uye kuwedzera kupisa kwemafuta. Zvokudya zvekugara kure nazvo zvinosanganisira:
bota
Gluten-isina zviyo zvakadai segorosi, rye, bhari, uye zvimwe zviyo zvine gluten, pamwe nechibage, mupunga, quinoa, uye oats.
mafuta akacheneswa
canola mafuta nemafuta emiriwo akadai semajarini
muchero wakagadzirwa
Muchero wakaomeswa, muto, uye zvihwitsi
shuga
Tafura yeshuga, mafomu akacheneswa eshuga akadai sehuchi uye sirasi yemepu, zvinotapira zvekugadzira - zvakaita seaspartame, sucralose uye acesulfame K - pamwe chete neshuga yechisikigo inotsiva inosanganisira stevia.
matapiri
Mhando dzese dzembatatisi kunze kwekutapira
muriwo
Bhinzi, soya zvigadzirwa, nzungu uye nzungu butter
Zvigadzirwa zvemukaka
Mukaka, yogati, chizi, ice cream uye bota
zvinwiwa
Soda (nguva dzose uye kudya) uye zvinwiwa zvinodhaka
Iwe unogona kuderedza uremu nebhonzo muto wekudya?
Bone muto kudya kana avo vanoda, hapana chidzidzo chakasimbiswa chekudya uku. Kellyann Petrucci chete, munyori webhuku racho, akatanga chidzidzo uye zvakanzi zvakabatsira kuderedza makirogiramu matanhatu kana manomwe.
bhonzo muto kudyainobva pane dzimwe nzira dzakashandiswa pa:
low carb
Scientific wongororo yekudya kwakaderera-carb kunoratidza kuti ivo vanopa huremu hwakanyanya kupfuura mwero wakaderera-calorie kudya.
paleo diet
Muchidzidzo chemavhiki matatu, paleo diet Vanhu vakafutisa vakazviita vakarasikirwa ne2,3 kg uye 0,5 cm kubva muchiuno chavo.
kutsanya kwepakati
Mukuongorora zvidzidzo zvishanu, zviviri kutsanya kwepakati Vanhu vakafuta vakarishandisa vakaratidza kuonda kwakakura kana zvichienzaniswa neinoenderera mberi calorie restriction, nepo vatatu vakaratidza kuonda kwakafanana nenzira imwe neimwe.
Nekuti bhonzo muto kudya Iko kusanganiswa kwemaitiro ambotaurwa akapupurirwa ekuderedza uremu. Saka inogona kubatsira nekurema.
Ndeapi Mabhenefiti eBone Broth Diet?
bhonzo muto kudyaInoti inodzora shuga yeropa, inoderedza kuunyana kweganda, inodzivirira hutano hwematumbu, uye inovandudza kuzvimba uye kurwadziwa kwemajoini.
Nekudaro, mabhenefiti aya haana kunyorwa muzvidzidzo. Tsvagiridzo pazvinhu zvega zvega inodiwa kuti uone chokwadi chazvo.
kuvandudza shuga yeropa
Pachezvayo, kuora muviri kunovandudza shuga yeropa. bhonzo muto kudyaKurambidza macarbohydrates mukudya kunogona kuwedzera izvi.
Ongororo ichangobva kuitika yekudya kwakaderera-koriori kune vanhu vane Type 2 chirwere cheshuga yakagumisa kuti kudya kwakaderera-carb kunoshanda kupfuura kudya kwakaderera-mafuta pakuvandudza kudzora shuga yeropa, kunyanya mushure mekudya.
Pamusoro pezvo, tsvagiridzo inoratidza kuti yakaderera-calori, yakaderera-carb yekudya inoderedza mhando 2 yechirwere cheshuga inodikanwa zvakanyanya kupfuura yakaderera-calori, yakaderera-mafuta kudya.
Mudiki anotarisa ganda
Petrucci inotaura kuti kudya muto webhonzo kunogona kubatsira kuderedza makwinya nekuda kweiyo collagen yemukati.
Nhamba iri kukura yezvidzidzo inoratidza kuti collagen supplements inogona kuderedza zvakanyanya ganda wrinkles zvichienzaniswa ne placebo.
Kunyangwe imwe collagen yaunodya yakaputsika kuita ega amino acids, mamwe anopinda muropa sengetani pfupi dzeamino acids uye anogona kuratidza muviri kuti ugadzire collagen.
Kuvandudza hutano hwematumbo
bhonzo muto kudyaZvinonzi iyo collagen mubhonzo muto inogona kubatsira kuporesa ura, asi bhonzo muto hauna kuongororwa nekuda kweizvi.
Nekudaro, humwe humbowo hunoratidza kuti collagen digestive zvigadzirwa, zvinosanganisira iyo amino acids glycine uye glutamine, inogona kuvandudza ura hutano nekusimbisa mucosal lining yegumbo rekudya.
Kuderedza kuzvimba
Kufutisa kwakabatana nekuwedzera kuburitswa kweanopisa makomisheni. Nokuti, bhonzo muto kudya Kuderedza uremu kudya kwakadai
Pamusoro pe, bhonzo muto kudyaKudya chikafu chine hutano, senge antioxidant-rich miriwo uye omega-3-rich hove, zvinogona zvakare kubatsira kuderedza kuzvimba.
marwadzo mashoma emajoini
Kurwadza kwemajoini kunogona kukonzerwa nekuwedzera kudzvinyirira pamajoini uye kuzvimba nekuda kwekufutisa. Nokuti, bhonzo muto kudyaKurasikirwa uremu sezvakarongwa kunogona kuderedza marwadzo emajoini.
Ndezvipi Kukuvadza KweBone Broth Diet?
bhonzo muto kudyaZvakaoma kuita. Iwe unogona zvakare kumhanyisa njodzi yekushaikwa kwekudya kunovaka muviri nekuti inodzivirira mamwe mapoka ezvekudya, akadai secalcium uye fiber.
Kupfuura izvozvo, kuve nekutsanya kwepakati uye kudya kwakaderera-carb kunogona kukonzera mhedzisiro yakadai sekuneta uye kusvotwa.
Semagumo;
bhonzo muto kudyachirongwa chekudya chemazuva makumi maviri nemaviri chinobatanidza 5-day low-carb paleo diet ne 2-day bone soup fast.
Hazvizivikanwe kana zviri nani pane zvakajairwa low-calorie chikafu, kunyangwe kumwe kutsvagisa kunoratidza kuti nzira yekudya iyi inogona kubatsira kuonda.
Zvinyorwa Zvaunofanirwa Kuverenga
