Chii chinonzi Tuna Diet? Nzira yekuita sei Tuna Hove Diet?

tuna kudyaChikafu chenguva pfupi umo tuna inonyanya kudyiwa. Inopera simba nekukurumidza asi inoganhurira zvakanyanya uye ine zvayakaipira.

Chii chinonzi Tuna Diet?

Kudya ne tunai-low-calorie, low-carb, high-protein kudya chirongwa chakagadzirwa nemuviri wemuviri Dave Draper.

Iwe unogona kudya tuna nemamwe mapuroteni-akapfuma, fiber-rich, yakaderera-calori chikafu kuti uchengetedze kuravira kwako mabuds ari mupenyu uye kudzivirira muviri kubva mukushanduka kukuru.

Kunyangwe zvichinzi zvinopa uremu nekukurumidza, kudya kwekuvhundukarori.  

Kudya kweTuna Kunoita Kuti Ushaye Simba?

Ichi chirongwa chekudya chirongwa chinodzvinyirira zvakanyanya chinogona kukonzera kukurumidza kurasikirwa nehuremu nekuda kweiyo yakaderera calorie yemukati. 

Zvisinei, kudya kwakaderera zvikuru mumakoriyori kunogona kukanganisa utano. Kunyanya kuomarara calorie restriction inononoka metabolism uye inoparadza tsandanyama.

Uyezve, kudzorwa kwakasimba kwecalorie kunokonzeresa nzara uye kunokonzeresa kuwedzera uremu mushure mekudya kwapera. 

Sei Kudya kweTuna?

- Tuna inovaka muviri zvakanyanya. Yakapfuma muvhitamini A, D, E, B6, B1, B2, niacin uye folic acid, uye ine zvicherwa zvakaita se iron, calcium, magnesium, phosphorus, potassium, selenium, sodium uye zinc.

- Tuna inotakurwa ne polyunsaturated fatty acids (omega-3 fatty acids) inobatsira kuderedza kuzvimba mumuviri. Inowanikwawo yakawanda yeprotein yemhando yepamusoro. Simba rakaderera uye kukosha kwekudya kwe tuna kunoita kuti ive chikafu chikuru chekurasikirwa.

Ndeapi Mabhenefiti eTuna Diet?

Tuna Iyo ine hutano, yakaderera-calori sosi yeprotein. chikafu chakakosha chinotsigira moyo, uropi uye immune system omega-3 fatty acids akapfuma mu

Uyezve, hove iyi inokosha micronutrient inopa anti-inflammatory uye antioxidant migumisiro pamwe nekutsigira thyroid basa. seleniumzvakare yakakwirira.

Asi tuna haipi zvese zvinovaka muviri zvinodiwa nemiviri yedu. Nokuti, tuna kudyanjodzi dzinopfuura betsero dzacho nokure. 

Ndezvipi Zvakaipa zveTuna Diet?

tuna kudya Iine zvakawanda zvayakaipira, sekuve yakaderera mumakoriyori, inorambidza zvakanyanya, uye njodzi yemercury poisoning. 

Ichi chikafu hachipi macalorie akakwana kune vakawanda vakuru. Gaba re85-giramu retuna rine macalorie 73, magiramu 16.5 eprotein, 0.6 magiramu emafuta uye 0 magiramu emacarbohydrates.

Yakanyanya calorie restriction inogona kukonzera kunonoka metabolism, kurasikirwa kwemasuru, kusakwana kwekudya kunovaka muviri, uye nzara yakanyanya.

Kunyange zvazvo tuna iri hove ine utano, inogona kunge iine heavy metals. Kudya huwandu hwakawanda hwetuna zvinoreva kuti simbi inorema inopinda mumuviri. Mercury poisoning inogona kukonzera kukanganisa kwakanyanya kumwoyo, itsvo, immune system, uye tsinga. 

Nekuda kwehuwandu hwayo hwemercury, iko kudya kusiri kwechokwadi kana kusachengeteka kwekutevera. 

Nzira yekuita sei iyo Tuna Diet? 

Pazasi pane 3-mazuva rondedzero. Maererano nerondedzero yakapihwa tuna dieters Haafanire kudya chimwe chinhu kunze kwezvakakurudzirwa kwemazuva matatu. 

Mvura, munyu, pepper inobvumirwa, zvimwe zvinonhuwira zvinorambidzwa. Unogona kudya muriwo usina kubikwa, wakabikwa kana wakakangwa. Usaita kudya kwemazuva anopfuura matatu. Mirira mwedzi kuti udzokorore.

Tuna Diet List

1 ZUVA

Sabah

1 kapu yekofi kana tii

Hafu yegrapefruit kana hafu yekapu yemuchero uchangobva kusvinwa

1 chidimbu chetositi

1 tablespoon ye nut butter

Masikati

Hafu ndiro ye tuna

1 chidimbu chetositi

1 kapu yekofi kana tii

manheru

2 zvimedu zvitete zvemhando ipi zvayo yenyama

1 ndiro yepizi

1 kapu yemakaroti kana beet

1 apuro duku

1 cube ye ice cream

2 ZUVA

Sabah

1 kapu yekofi kana tii

1 mazai

1 chidimbu chetositi

hafu yebhanana

Masikati

Ndiro yekottage cheese kana hafu yehove yehove

5 mabhisikiti 

manheru

Hafu ndiro ye tuna

1 mukombe broccoli kana kabichi

1 kapu yemakarotsi kana turnips

hafu yebhanana

hafu cube ice cream

3 ZUVA

Sabah

1 kapu yekofi kana tii

5 mabhisikiti

1 matchbox size cheese

1 apuro duku

Masikati

1 mazai

1 chidimbu chetositi

1 kapu yekofi kana tii

manheru

1 ndiro ye tuna

1 kapu yemakaroti kana beet

1 kapu yemiriwo fibrous

Hafu ndiro yeaizikirimu

Zvaunofanira Kuita Mushure meZuva 3

Kunyangwe iwe uchizorasikirwa nehuremu hwemvura uye kickstart metabolism uye kuunganidza mafuta nekukurumidza, iwe unofanirwa kubatsira muviri kutanga kunyungudutsa mafuta nekuita anotevera mararamiro ekuchinja:

Tevera chirongwa chekudya kunovaka muviri

Idya 3-4 servings yemichero nemiriwo zuva rega rega. Iwe unofanirwawo kudya ane hutano masosi emafuta akadai nzungu, hove oiri yekuwedzera, vhitamini E yekuwedzera, makotapeya nehove. Dzivisa kudya zvokudya zvisina kudya.

Shop smart

Nokutenga nokuchenjera kudya kwakachena Haisi chinhu chinodhura. Dzivisa kuenda kuchikamu chekudya zvisina kunaka chesupermarket.

Verenga mavara kuti udzidze zvakawanda nezvezvikafu zvakaputirwa. Dzivisa muto wemichero nemiriwo. Idya michero nemiriwo mitsva kana zvichibvira.

Dzidza kuramba zvokudya zvisina utano

Chikafu chisina hutano chinokwezva, asi ndicho chimwe chezvikonzero zvikuru zvedenda rekufutisa. Kutaura kuti kwete kune zvokudya zvisina utano zvinokubatsira kuti uve wakakwana uye mutete. Kana ukaita nhamburiko yokungwarira, uchakurumidza kuona miuyo.

kurovedza muviri nguva dzose

Ita muitiro wokurovedza muviri maawa matatu pavhiki. Iwe unogona kutamba mitambo, kudzidza kutamba kana kuenda kumitambo yekurovedza muviri. Kuita maekisesaizi kuchaita kuti ukwane uye uchengetedze matambudziko ehutano ari kure. Izvi zvichaita kuti ganda rako ripenye.

tora nguva iwe pachako

Kuvaka hukama hwakanaka newe pachako kwakakosha sehumwe humwe hukama. Nguva yakanyarara yekuzvifungisisa ichavhura mikova yakawanda yakakiiwa uye uchakwanisa kuona zvakajeka pasina kufurirwa nevamwe. Ichakubatsira kuongorora maitiro ako emazuva ano asina kunaka uye kusarudza zvaunofanira kuita kuti uchinje kudivi rine hutano.

Wana kurara kwemhando yepamusoro

Kusarara kunogonawo kukonzera uremu. Saka, iwe unofanirwa kurara kwemaawa manomwe. Enda kunorara nekukurumidza uye kumuka nekukurumidza kuitira kuti uve nenguva yekurovedza muviri uye kudya kwemangwanani usati wabuda.

fungisisa

Kufungisisa ndiyo imwe yedzakanakisa nzira dzekudzidzisa uropi kuburitsa kushushikana. Kuora mwoyo, kuzvidya mwoyo, kusagutsikana uye mamwe ose masimba asina kunaka achashanduka kuva kuzadzika, mufaro uye mamwe mafungiro akanaka.

Iwe uchadzidza kudzora manzwiro ako uye iwe uchanzwa wakadzikama. Simba rakanaka richakubatsira kusarudza mararamiro ako nekuchenjera, izvo zvisina kunanga zvichakubatsira kuderedza uremu.

Kufunga Panguva Yekudya

-Usateedzera chirongwa chekudya ichi kweanopfuura mazuva matatu sezvo iri yakaderera calorie yekudya chirongwa.

- Bvunza chiremba wako usati watanga chirongwa chekudya ichi.

- Kana iwe uchifunga kuti chirongwa chekudya ichi chiri kushanda uye iwe uchida kuenderera mberi, zorora kwevhiki uye wozotanga kudya uku zvakare.

Usatevedzera chikafu ichi kana uine gout uye mamwe matambudziko ehutano ane chekuita nepamusoro uric acid.

Sezvo mapuroteni achishandurwawo kuva glucose mumuviri kuburikidza nenzira inonzi gluconeogenesis (kuumbwa kweglucose kubva kune zvisiri zve-carbohydrates), haufaniri kunyanya kudya ichi chikafu.

Protein yakawandisa yakaenzana neglucose yakawandisa uye inokonzera uremu kana ikasashandiswa sesimba.

Semagumo;

tuna kudya Kunyange zvazvo ichipa kukurumidza kurasikirwa kwehuremu, haisi mhinduro yakagadzikana uye yenguva refu.

Iine kuderera kwemetabolism, kupera kwemhasuru, uye njodzi ye mercury chepfu. 

zvachose kurasikirwa uremu Zvinonyanya kubatsira kuti hutano huremerwe uremu nehurongwa hwekudya hune hutano hunopa macalorie akakwana kwauri uye hunopa chikafu chakaringana.