Chii chinonzi 3-Day Diet, Inogadzirwa Sei? 3-Day Diet List

Iwe unoda kurasikirwa ne3 kilos mumazuva matatu chete? Zvadaro 3 zuva kudya sarudzo yakanaka kwauri! 

3 zuva kudyaInoshanda nekudzikamisa calorie kudya uye kuwedzera metabolic rate. 3 zuva kudyaZvokudya zvinosanganiswa mukudya zvinowedzera insulin senitivity. Izvi zvinobatsira kuderedza mazinga eshuga uye kudzivirira kuwedzera uremu. 

Asi iwe haugone kurasikirwa nemafuta mumazuva matatu. Iwe uchanyanya kurasikirwa nehuremu hwemvura. Kuti uchengetedze huremu hwakarasika uye kuunganidza mafuta, unofanirwa kurovedza muviri, kudya zvakanaka, uye kuzorora zvakanaka.

Ichi chirongwa chekudya hachina kukurudzirwa kune vakwegura, vanaamai vanoyamwisa kana vakadzi vane pamuviri. 

3 zuva kudyaMushure mekudya kwakaderera kwekoriori kwemazuva matatu, huwandu hwe3 makorikori hunotorwa nekudya kwenguva dzose kwemazuva mana. Pakupera kwenguva iyi yemazuva manomwe, zvakare 3 zuva kudya uyezve kudya kunogona kuenderera mberi nekudya kwemazuva ose kwemazuva mana.

Kudya kune mapuroteni akawanda uye kushoma mumafuta, makabhohaidhiretsi uye macalorie. Iyo ine zvakare yakasanganiswa yekudya kusanganisa kukurumidza metabolism uye kupisa mafuta. 

Zvinonzi kudya kunobvumira kurasikirwa ne4-5 kilos pavhiki uye kana kudya kuchienderera mberi, kusvika ku1 kilos inogona kurasikirwa mumwedzi 15.

Kudya kwemazuva matatu kunoshanda here pakuderedza uremu?

Maererano neimwe wongororo, kuvhunduka kudya Yakanyanya kuderera calorie kudya, inozivikanwa se, inogona kubatsira kuderedza uremu munguva pfupi.

Kudya kwakaderera-koriori kunotora huwandu hwe800 macalorie pazuva. Hazvibviri kufanotaura kuti huremu hwakadii hucharasikirwa nemunhu pakudya kwevhiki 1 nekuti metabolism yemunhu wese yakasiyana.

Mushure mekutevera kwenguva pfupi-yakaderera-calori kudya, iyo yakarasika uremu ichadzoka yakawandisa kunze kwekunge iwe waita chirongwa chekuchengetedza uremu.

3 zuva kudyaKwakabva hakuna kujeka. Sekureva kwemamwe masosi, chikafu ichi chakagadzirwa nevanovaka muviri vanoshandira mauto eUS senzira yekukurumidza kubatsira varwi kuderedza uremu. Inofungidzirwawo kuti kudya kwakagadzirwa nenyanzvi yekushambadzira uye kwete nenyanzvi yezvokudya.

Nechikonzero ichi, iwe unofanirwa kufunga nezve ruzivo urwu usati waita chikafu uye sarudza kana uchiishandisa maererano nezvaunoda iwe pachako. Zvakanakisisa kutsvaga mazano kubva kune nyanzvi yezvokudya kana kuti dietitian.

3 Day Diet Diet List

3 zuva rekudya chirongwaInosanganisira pasi-calori zvokudya. Mumazuva matatu aya, haufanirwe kudarika izvo zviri pane rondedzero, uye haufanirwe kudya pakati. Iwe unogona kunwa mvura uye 1-2 magirazi ekofi yakasviba kana tii zuva rose.

3 zuva rekudya 1st ZUVA

(Makarori eZuva: 805)

chisvusvuro

1 kapu yetii kana kofi

Hafu yegrapefruit kana hafu yegirazi yejusi ichangobva kusvinwa

1 chidimbu chetositi

1 teaspoon yepeanut butter

Kwekudya kwemasikati

1 tuna hove duku

1 chidimbu chetositi

1 kapu yetii kana kofi

Kudya kwemanheru

150 magiramu ehuku yakabikwa kana yakakangwa kana nyama

1 ndiro yegreen beans

1 ndiro yemakaroti

1 maapuro

1 ndiro yevanilla ice cream

3 zuva rekudya 2st ZUVA

(Makarori eZuva: 895) 

chisvusvuro

1 kapu yetii kana kofi

1 mazai akabikwa

1 chidimbu chetositi

hafu yebhanana 

Kwekudya kwemasikati

Diki duku rekottage cheese

5 saltine crackers

Kudya kwemanheru

1 imbwa inopisa

1 mukombe broccoli kana kabichi

1 ndiro yemakaroti

hafu yebhanana

Hafu yendiro yevanilla ice cream

3 zuva rekudya 3st ZUVA

(Makarori eZuva: 910)

chisvusvuro

1 kapu yetii kana kofi

5 saltine crackers

1 chikamu che cheddar cheese

1 apuro duku 

Kwekudya kwemasikati

1 mazai akabikwa

1 chidimbu chetositi

1 kapu yetii kana kofi

Kudya kwemanheru

1 tuna hove duku

1 ndiro yemakaroti

1 kapu cauliflower kana mashizha ane mashizha

1 ndiro yevise

Hafu yendiro yevanilla ice cream

Mazuva matatu Kudya Vegetarian Diet List

3 zuva kudyaKune zvakare rondedzero yekudya kune vanodya miriwo uye vegans.

3 zuva rekudya 1st ZUVA

chisvusvuro

hafu yemazambiringa

chimedu chechingwa

2 chipunu chepeanut butter

1 kapu yekofi kana tii

Kwekudya kwemasikati

hafu yekotapeya

2 tablespoons ye hummus

Chimedu chechingwa chefodya

1 kapu yekofi kana tii

Kudya kwemanheru

Tofu (kusvika ku300 makorikori)

1 cup green beans

hafu yebhanana

apuro rimwe diki

1 kapu vanilla ice cream (vegans inogona kushandisa dairy-isina ice cream)

3 zuva rekudya 2st ZUVA

chisvusvuro

Half cup yebhinzi

Chimedu chechingwa chefodya

hafu yebhanana

Kwekudya kwemasikati

1 kapu isina shuga soya, hemp, kana almond mukaka

hafu yekotapeya

2 tablespoons ye hummus

5 saltine crackers

Kudya kwemanheru

masangweji maviri madiki

1 mukombe broccoli

hafu yekapu yemakaroti

hafu yebhanana

½ mukombe vanilla ice cream (inogona kunge isina mukaka)

3 zuva rekudya 3st ZUVA

chisvusvuro

Chidimbu che cheddar cheese (anenge 15-20 maamondi emavegans)

5 pretzels kana hafu yekapu yecouscous kana quinoa

apuro rimwe diki

Kwekudya kwemasikati

hafu yekotapeya

1 tablespoons ye hummus

Chimedu chechingwa chefodya

Kudya kwemanheru

Hafu yegirazi yehuku

hafu yebhanana

1 kapu vanilla ice cream (inogona kunge isina mukaka)

Unogona here kudya zvekudya pakati pekudya pakudya?

3 zuva kudyaYakagadzirirwa kubatsira kuderedza uremu. Kana ukasvusvura, hauwane mibairo yaunoda.

Post Diet Mazuva (Zuva 4 - Zuva 7)

Kubva pazuva rechina kusvika pazuva rechinomwe, chikafu chine hutano hwepamusoro hunofanirwa kutorwa pasina kudarika muganhu wezuva nezuva we4 calories. Mumazuva mana aya, muviri wako uchakwanisa kuzorora uye kubva kure ne7-day low-calorie diet. 

Nekudaro, apa ndipowo pauchazoda kudya zvakanyanya. Kuti udzivise kudyisa, chengeta dhayari rekoriori kuti unyore kuti mangani macalorie ane chikafu uye kuti mangani macalorie aunodya pazuva. 

Kudya muto, ndiro dzemuriwo, hove dzakabikwa kana huku, michero kana muto mutsva. Inwa kofi yako kana tii isina shuga, kurovedza muviri uye kuwana nguva dzose kurara kudzivirira uremu.

3 Day Diet Dos uye Usaite

Zvinhu zvekuita	Usadaro
Iwe unofanirwa kutevera chirongwa chekudya zvachose. Kudya kwakagadzirirwa kuwedzera uremu. Iwe unofanirwa kuve wakagadzirira kuve nenzara zvishoma. Iwe unozofanira kugara kure nenzara uye chido chekudyisa.      Kana kudya kwapera, unofanira kudzikamisa macalorie ako ekudya kusvika pa1500 calories. Zvikasadaro, uchawanazve huremu hwawakarasa.	Iwe haufaniri kudya pakati pezvokudya. Kubudirira kwechikafu kunoenderana nekuomerera kwako kune chirongwa chekudya chaizvo sezvakataurwa. Snacking ichakanganisa kudya kwese. Usadyisa. Deredza zvikamu zvako kune saizi dzakatsanangurwa muchirongwa. Kudya kunoshanda chete kana ukazviita.

Ko iyo 3 Day Diet Yakachengeteka uye Yakagadzikana?

Paunotanga chirongwa chekudya, mubvunzo wekutanga uye wakajairika unouya mupfungwa ndewekuti chirongwa chekudya chakachengeteka uye chakasimba. 3 zuva kudyaZvinonzi zvakabatsira madzimai akawanda pasi rose kuderedza uremu.

Chikafu chinogona kunzi chakachengeteka nekuda kwekupinzwa kwemiriwo mitsva, michero, yakaoma makabhohaidhiretsi uye mapuroteni akaonda, asi kwete kugadzikana nekuda kwekuomesesa calorie restriction. Kana ukadzokera kumaitiro ako ekare ekudya kana kusaita maekisesaizi, uchawana huremu hwemvura zvakare uye usapisa mafuta zvachose.

Mabhenefiti eKudya Kwemazuva matatu

3 zuva kudya Chirongwa chine zvimwe zvakanakira:

-Kubatsirwa kwekutanga uye kunonyanya kujeka ndiko kurasikirwa kwekurema. Iwe unogona kurasikirwa ne4-5 kilos muvhiki.

- 3 zuva kudyainowedzera yako metabolic rate. Izvi zvinoreva kuti mukati mevhiki muviri wako uchadya mamwe makorikori kunyangwe uchizorora, izvo zvinomhanyisa kurasikirwa kwemafuta.

- Inogona kuve nedetox-yakafanana nemhedzisiro pamuviri. 3 zuva kudya nguva yakawanda ichachenesa muviri sezvainorayira kudya zvokudya zvepanyama.

Maside Effects eKudya Kwemazuva matatu

Mushure mekudya kwakaderera-koriori, kudzokera kumaitiro ekare ekudya kunogona kutungamirira kukurumidza uye kuwedzera kuwanda. Kunyange zvazvo nguva yekudya ipfupi, inogona kukonzera chirwere ichi muvanhu vane nhoroondo yekusadya. Kana iwe uchinzwa usina simba kana kuneta panguva yekudya, unogona kutora vitamini supplement.

Semagumo;

3 zuva kudyainokurudzira kudzikamisa macalorie kudyiwa kwemazuva matatu uyezve kudya nguva nenguva kwemazuva mana anotevera.  3 zuva kudyaInogona kushanda uye isingakuvadzi kushandisa munguva pfupi, asi kune dzimwe njodzi pakuishandisa kwenguva yakareba.

Kugadzira uye kuchengetedza hutano hwekudya inzira inobudirira yekuderedza uremu uye kuchengetedza uremu mukufamba kwenguva.