Zviri muChinyorwa
Kuda kutsanya kune dzimwe nhambo dzenguva kutsanya kwepakatiIro tsika yave ichishandiswa kune zvinangwa zvehutano kubva kare.
Kutsanya kwavewo kwakakurumbira sechishandiso chekurasikirwa nehuremu mumakore achangopfuura.
Warrior DietIcho chirongwa chekudya chinosanganisira "kudya zvishoma" uye "kudya zvakanyanya" maitiro uye chinangwa chekuderedza uremu kuburikidza nekutsanya. Inonzi inzira inobatsira yekuderedza uremu nekuvandudza mazinga esimba uye simba repfungwa.
Zvisinei, dzimwe nyanzvi munyaya dzehutano dzinoti nzira iyi yekutsanya yakanyanyisa uye haifanirwe. Muchinyorwa, Warrior Diet, inotsanangura zvaunoda kuziva nezve "Warrior Diet" sekuzivikanwa kwainoitwa muChirungu.
Chii chinonzi Warrior Diet?
Warrior Dietyakagadzirwa muna 2001 naOri Hofmekler, aimbova nhengo yeIsrael Special Forces uyo akanyura mumunda wekusimba uye kudya kunovaka muviri.
Kudya uku kunoonekwa serudzi rwekutsanya kwepakati kunosanganisira nguva dzekuderedzwa kwekoriori kudyiwa kwenguva yakati.
Warrior DietKunobva pamadyiro evarwi vekare vaidya zvishoma masikati vozoita mabiko usiku.
Maererano nemuvambi wayo, yakagadzirirwa "kuvandudza nzira yatinodya, kunzwa, kuita uye kutarisa" nekuderedza kudya, kusimbisa muviri uye kukonzera "kupona."
Vanhu vanotevera chikafu ichi vanotsanya kwemaawa makumi maviri pazuva, vobva vadya chikafu chakawanda sezvavanoda husiku.
Munguva yekutsanya kwemaawa makumi maviri, dieters inobvumirwa kudya zvishoma zvezvigadzirwa zvemukaka, mazai akabikwa, uye michero yakasvibirira nemiriwo, pamwe chete nezvinwiwa zvisina kuwandisa macalorie.
Mushure memaawa makumi maviri, vanhu vanogona kudya chero chikafu chavanoda mukati memaawa mana ekuzvinyima. Nekudaro, chero isina kugadzirwa, ine hutano uye organic chikafu.
Warrior DietZvinonzi iyi nzira yekudya inopihwa ne's yekudya nzira inonyungudutsa mafuta, inowedzera kugadzikana, inopa simba uye inomutsa cellular kugadzirisa.
Pane Kunobetsera Kupi KweKudya Kwemurwi?
Iko hakuna tsvakiridzo inoongorora zvakananga mabhenefiti echikafu ichi, asi kutsanya kwepakati kunozivikanwa kuve nekunobatsira.
Kunyange Warrior Diet Munzira ye16:8, inova nzira yakajairika yekutsanya kwepakati, kunyangwe ichinyanya kunyanyisa kupfuura vamwe, unotsanya kwemaawa gumi nematanhatu uye unodya kwemaawa masere asara.
Naizvozvo, mabhenefiti kubva mukutsanya kwepakati ari zvakare Warrior Diet Tinogona kutaura kuti inoshanda kune .
Inobatsira kuderedza uremu
Kutsanya kwepakati, kusanganisira 20-awa yekutsanya kutenderera, kunoburitsa uremu.
Warrior DietOngororo yekutevera (20-awa yekutsanya) yakawana kuti avo vakadya anopfuura maawa mana manheru vakawana kurasikirwa kukuru kwehuremu kupfuura avo vakadya yakaenzana macalorie pakudya kwezuva rese.
Uyezve, avo vaidya kudya kumwe chete pazuva vakaderedza zvakanyanya mafuta avo.
Ongororo yechangobva kuitika yezvidzidzo zvitanhatu yakagumisa kuti marudzi ekutsanya kwepakati anogara 3 kusvika kumwedzi ye12 aive akanyanya kushanda pakusimudzira uremu.
Zvisinei, kuderedza calorie kudya Warrior DietKunyangwe ichi chiricho chinowanzoitika chekudya, vamwe vanhu vanotevera nzira yekudya iyi vanogona kushandisa macalorie akawandisa mukati memaawa mana ekudya zvakanyanya, zvichiita kuti vanhu vawedzere uremu.
Kutsanya kwepakati kunovandudza hutano hwehuropi
Warrior Dietyakataurwa senzira yekuvandudza hutano hwehuropi. Pane zvimwe chokwadi pamusoro pekutsanya kwepakati zvichienderana nezvidzidzo zvesainzi.
Kutsanya kwepakati kunobatsira mukugadzirisa nzira dzekuputika dzinokanganisa kushanda kwehuropi.
Semuenzaniso, zvidzidzo zvemhuka zvakaratidza kuti kutsanya kwepakati kunoderedza zviratidzo zvinopisa zvakadai se interleukin 6 (IL-6) uye tumor necrosis factor alpha (TNF-α), iyo inogona kukanganisa ndangariro nekudzidza.
Zvimwe zvidzidzo zvemhuka zvakawana kutsanya kwepakati kuti kuve nekudzivirira kubva kuchirwere cheAlzheimer.
Inoderedza kuzvimba
Oxidative stressKuzvimba kunokonzerwa nemakonye kunofungidzirwa kuti ndiko kunokonzera zvirwere zvakawanda zvakaita semoyo, shuga nemamwe gomarara.
Zvidzidzo zvakaratidza kuti kutsanya kwepakati kunogona kuve nzira inoshanda yekudzikisa kuzvimba mumuviri wedu.
Chidzidzo muvarume vane hutano hwe34 vakawana kuti 16: 8 inopindirana yekutsanya nzira yakaderedza mazinga eTNF-α uye interleukin 1 beta (IL-1β), zvinhu zvinokurudzira kuzvimba.
Imwe ongororo muvanhu makumi mashanu yakawana kuti avo vakatsanya panguva yeRamadan vaive nemazinga akadzika kwazvo ezviratidziro IL-50, C-reactive protein (CRP), uye homocysteine kupfuura vanhu vasina kutsanya.
Inovandudza kudzora shuga yeropa
Zvimwe zvidzidzo zvakawana kuti kutsanya kwepakati kunogona kuvandudza kudzora shuga yeropa kune varwere vane chirwere cheshuga 2.
Chidzidzo muvanhu gumi vane Type 2 chirwere cheshuga chakawana kuti kutsanya kwemaawa 10-18 pazuva kwakaguma nekuderera kukuru kwehuremu hwemuviri uye kwakavandudza zvakanyanya kutsanya uye postprandial kudzora shuga yeropa.
Nekudaro, imwe ongororo ichangoburwa yakaratidza kuti kutsanya kwepakati kunowedzera mukana we hypoglycemia (shuga yakaderera yeropa) kunyangwe madhasi mashoma emishonga inoderedza shuga yeropa inoshandiswa.
Kunyange zvazvo kuderedza shuga yeropa zvakachengeteka kunobatsira, hypoglycemia inogona kuva nengozi uye inotungamirira kumatambudziko makuru.
Naizvozvo, vanhu vane chirwere cheshuga vanofarira kuedza kutsanya nguva nenguva vanofanira kutanga vaona chiremba wavo.
Pane Chero Kukuvadza Mukudya Kwemurwi?
Warrior DietPasinei nehutano hunobatsira hwekudya, pane zvimwe zvakaderera kune iyi nzira yekudya.
Zvakaoma vamwe vanhu kuita
Warrior DietChirambidzo chiri pachena ndechokuti kudya kukuru kunoganhurirwa kumaawa mana. Izvi zvinogona kunyanya kuoma kana uchitora chikamu muzviitwa zvenguva dzose zvekutandara, zvakadai sekubuda kunze kunodya kudya kwemangwanani kana masikati.
Nepo vamwe vanhu vachinzwa zvakanaka kushandisa zvidiki-diki zvemakoriyumu mukati memaawa makumi maviri, vamwe vanogona kuwana iyi nzira yekudya isina kufanira mararamiro avo.
Haikodzeri vanhu vazhinji
Warrior DietHaisi nzira yekudya iyo munhu wese anofanira kutevedzera. Kusanganisira iyi mhando yekutsanya kwepakati haina kukodzera vanhu vazhinji. Izvi:
– Vana
– Vakadzi vane pamuviri kana vanoyamwisa
– Vanhu vane zvirwere zvakaita se Type 1 diabetes, heart failure kana mamwe magomarara
- Vaya vanoita mitambo yakanyanyisa
- Vanhu vane dambudziko rekudya kana avo vane nhoroondo yekusadya zvakanaka
- Vanhu vasina uremu
Uyezve, kumwe kutsvagurudza kunoratidza kuti kutsanya kwepanguva-diki kunogona kukanganisa mahomoni evakadzi kupfuura evarume.
Vamwe vakadzi vanogona kuita kutsanya kwepakati pasina kusangana nemhedzisiro yakaipa. Zvisinei, vamwe vanogona kusangana nemigumisiro isingafadzi yakadai sekushaya hope, kufunganya, kusatevera nguva, uye kusagadzikana kwehutano hwekubereka.
Inogona kukonzera kudya kusina kujairika
Warrior Diet, inotora nzira yekudyisa inogona kunetsa vanhu vazhinji.
Warrior DietZvinogona kutungamira mukudyisa uye kuchenesa maitiro, kunyanya kune avo vari panjodzi yekusagadzikana kudya.
Kutsenga zvokudya zvakawanda kunogonawo kutungamirira kumanzwiro ekuzvidemba uye kunyadziswa, izvo zvinogona kukanganisa utano hwepfungwa uye chimiro chemuviri.
Inogona kukonzera mhedzisiro yakaipa
Warrior Dietzvinogona kukonzera maside effects ayo angave akanyanya kune vamwe. Zvinogona kuitika zvinosanganisira:
- Kuneta
– dzungu
– Simba shoma
- Kuzvidya mwoyo
- kushaya hope chirwere
– Nzara yakanyanyisa
-Kuderera kweshuga yeropa (hypoglycemia)
– Kuzvimbirwa
– Kufenda
– Kushatirwa
- Kusagadzikana kweHormonal
- Kuwedzera uremu
Mukuwedzera, vazhinji vehutano hwehutano Warrior Diet Anotaura kuti dieters haiwani chikafu chakakwana kana uchitevera chirongwa chekutsanya chepakati senge.
Zvisinei, zvinovaka muviri zvinodikanwa zvinogona kuzadzikiswa nokunyatsoronga kusarudzwa kwezvokudya, chero bedzi zvokudya zvine utano, zvinovaka muviri zvakasarudzwa uye zvinodikanwa zvekoriori zvinosangana.
Nzira yekuita sei Warrior Diet?
Hofmekler, Warrior Diet Anokurudzira kuti munhu wose atevedzere hurongwa hwemavhiki matatu, hutatu hwe“kuvandudza kukwanisa kwomuviri kushandisa mafuta nokuda kwesimba.”
Chikamu I (vhiki imwe): "Detox"
- Idya muto wemuriwo, mabroths, zvigadzirwa zvemukaka (yoghurt, cottage cheese), mazai akabikwa uye michero mbishi nemiriwo kwemaawa makumi maviri.
- Munguva yemaawa mana ekudyisa, idya saradhi nemafuta nevhiniga yekupfekedza, inoteverwa nehombe kana yakakura yeprotein yemiti (bhinzi), zviyo zvisina gorosi, zviduku zvechizi, uye miriwo yakabikwa.
- Kofi, tii, mvura uye mukaka mudiki unogona kudyiwa zuva rese.
Chikamu II (vhiki yechipiri): "Mafuta Akakwirira"
- Idya muto wemuriwo, muto, zvigadzirwa zvemukaka (yoghuti, cottage cheese), mazai akabikwa uye michero mbishi nemiriwo kwemaawa makumi maviri.
- Munguva yemaawa mana ekudyisa manheru, idya saradhi nemafuta nevhiniga kupfeka, inoteverwa neprotein yemhuka yakaonda, miriwo yakabikwa uye zvishoma zvishoma zvenzungu.
- Hapana zviyo kana starches zvinofanirwa kudyiwa panguva yeChikamu II.
Chikamu III (Vhiki Yetatu): "Kugumisa Kurasikirwa Kwemafuta"
Iyi nhanho inochinjana pakati penguva dzepamusoro carbohydrate uye yakakwira mapuroteni kudya.
1-2 mazuva carbohydrate
1-2 mazuva eprotein yakakwirira uye yakaderera makhahydrates
1-2 mazuva carbohydrate
1-2 mazuva eprotein yakakwirira uye yakaderera makhahydrates
Pamazuva e-high-carb:
Idya muto wemuriwo, muto, zvigadzirwa zvemukaka (yoghuti, cottage cheese), mazai akabikwa uye michero mbishi nemiriwo kwemaawa makumi maviri.
- Munguva yemaawa mana ekudyisa, idya saradhi nemafuta nevhiniga yekupfeka inoteverwa nemiriwo yakabikwa, zvishoma zveprotein yemhuka uye carbohydrate huru yakadai sechibage, mbatatisi, pasta, bhari kana oats.
Pamapuroteni akakwirira, mazuva akaderera-carb:
- Idya muto wemuriwo, mabroths, zvigadzirwa zvemukaka (yoghurt, cottage cheese), mazai akabikwa uye michero mbishi nemiriwo kwemaawa makumi maviri.
- Munguva yemaawa mana ekudyisa manheru, idya saradhi ine mafuta uye vhiniga kupfeka. Idya 227-454 magiramu eprotein yemhuka, inoteverwa nemuriwo wakabikwa, usina starchy.
-Kunyangwe zviyo kana masitachi zvisingadyiwe panguva yekudya zvakanyanya muPhase-III, muchero mutsva wemuchero wekupisa unogona kudyiwa sedessert.
Hofmekler anokurudzira kuti kana dieters yapedza zvikamu zvitatu, vanotanga zvakare zvakare.
Warrior DietSaizi yechikamu haina kujeka uye hapana akatemerwa macalorie.
Hofmekler sechikamu chechirongwa chekudya ichi probiotics uye inokurudzira kutora multivitamin zuva nezuva pamwe chete nezvimwe zvinowedzera zvakadai seamino acids.
Vaya vanotevera kudya vanokurudzirwawo kurovedza muviri, kusanganisira simba uye kukurumidza kudzidzisa, kukurudzira kurasikirwa kwemafuta.
Chii Chaunofanira Kudya uye Chii Chausingafaniri Kudya pane Warrior Diet?
Kunyange zvazvo dieters ichibvumirwa kudya chero chikafu chavanoda, vanorayirwa kuti vadye zvokudya zvinovaka muviri, zvinokonzerwa nehupenyu uye kudzivisa kudya kwakagadzirwa, kuchengetedza, shuga yakawedzerwa uye zvinotapira zvekugadzira.
Iwe unogona kudya zvinotevera paunenge uchidya chikafu chidiki:
Zvibereko
Apple, banana, kiwi, mango, peach, chinanazi, nezvimwe.
muto wemiriwo
Beets, karoti, celery, nezvimwewo.
Nyama Mvura
Chicken, nyama yemombe etc.
muriwo mbishi
Muriwo mashizha eGreen, makarotsi, mhiripiri, howa, hanyanisi, nezvimwe.
michero
Mafuta mashoma emuorivhi, apple cider vhiniga, nezvimwe.
mukaka
Mukaka, yoghurt, cottage cheese, nezvimwewo.
Protein
Zai rakabikwa
zvinwiwa
Mvura, kofi, tii nezvimwe.
Zvinhu zvaunogona kudya panguva yekudya zvakanyanya:
Muriwo wakabikwa
Koliflower, Brussels inomera, zucchini, miriwo, nezvimwewo.
Mapuroteni
Huku, steak, hove, turkey, mazai, nezvimwe.
starches
Bhinzi, mbatatisi, chibage, mbatatisi, etc.
bota
Oats, quinoa, pasta, chingwa, bhari, nezvimwewo.
mukaka
Mukaka, cheese, yoghurt nezvimwe.
anonhuwirira
Nuts, olive oil etc.
Zvokudya zvekudzivisa ndezvi:
- Candy
- Cookies uye keke
– Chipisi
- Chikafu chekutenga
– Zvokudya zvakakangwa
– Mhuka dzakagadzirwa
- Yakanatswa makhahydrates
– Artificial sweetener
– Zvinwiwa zvine shuga zvakaita semuchero wemichero nesoda
Alternative Diet Options
Warrior DietNekudaro, kune dzakawanda dzimwe nzira dzinogona kubatsira kukurumidza kuonda uye kuvandudza hutano, kusanganisira akati wandei mamwe madhiri ekutsanya ekudya izvo zvinopa zvishoma kushanduka.
Semuenzaniso, 16/8 kutsanya ndeimwe yemhando dzakakurumbira dzekutsanya, iyo inosanganisira kutsanya kwemaawa gumi nematanhatu pazuva uye kudzikisira kudya kwemaawa masere chete pazuva.
Rudzi urwu rwekutsanya kwepakati runopa zvimwe zviratidzo zvehutano hwakavandudzwa, zvinosanganisira kurasikirwa nehuremu, kudzikira kuzvimba, uye kudzora shuga yeropa.
Alternate day fasting ndiyo imwe sarudzo. Neiyi nzira yekutsanya, kudya kunorambidzwa mamwe mazuva ese uye kudya kwakajairwa kunoteverwa mamwe mazuva ese.
Iyi inopindirana mhando isarudzo yakanaka kune avo vanoda kuchinjika zvishoma muvhiki rese, sezvo uchikwanisa kuigadzirisa kuhurongwa hwako pachako.
Inosanganisirawo kudya zvakajairwa uye kurega kudya kwemazuva mashanu kana kurambidza kudya kwekoriori kwemazuva maviri akatevedzana mukati mevhiki. 5:2 kudyaunogona kuedza.
Semagumo;
Warrior DietNdiwo maitiro ekudya anosanganisira kudya zvishoma zvezvimwe zvokudya panguva yekutsanya kwemaawa makumi maviri uye kudya kudya kukuru usiku.
Warrior Diet Hurongwa hwekudya hunochinjika, huchipa gwara rekuti ndedzipi chikafu chekudya uye chekudzivirira pasina kudzika mitemo nemirairo.
Kufanana nedzimwe mhando dzekutsanya kwepakati, Warrior Diet Inogona kubatsira kusimudzira uremu, kuvandudza hutano hwemoyo, kuenzanisa mazinga eshuga yeropa, kuderedza kuzvimba uye kutsigira kushanda kwehuropi.
Zvisinei, haina kukodzera kumunhu wose sezvo inogona kukurudzira tsika dzisina kunaka dzekudya uye inogona kunge isina kugadzikana munguva refu.
Zvinyorwa Zvaunofanirwa Kuverenga
