Iyo Egg Diet inogadzirwa sei? Zai Diet List

zai kudyachikafu chakakurumbira chemazuva ano chinovimbisa kuderedza uremu nekukurumidza. Sezvinoratidzwa nezita racho, kudya kunosanganisira kudya mapeji akawanda emazai akaoma-akabikwa pazuva pamwe chete nemamwe mapuroteni akaonda, miriwo isina-starchy uye michero yakaderera-carb.

zai kudyaKunyangwe ichinzi inobatsira kuderedza uremu, haina kugadzikana sezvo ichinyanya kudzora uye inonetsa kutevera.

muchinyorwa "Maitiro ekugadzira mazai akabikwa kudya", "ndezvipi zvinobatsira uye kukuvadza kwekudya kwezai" Ngatipindurei mibvunzo yenyu.

Chii chinonzi mazai akavhiyiwa?

yakabikwa zai rekudyachirongwa chekudya chinobva mubhuku ra2018 naArielle Chandler.

Kunyange zvazvo kune misiyano yakawanda yezvokudya, inowanzova pakudya kwega kwega. zai kana imwe mhando yeprotein yakaonda, miriwo isina-starchy, uye imwe kusvika kuviri kugoverwa kwemichero yakaderera-carb pazuva.

Zvinoenderana nemusiki wekudya, iyi yakaderera-carb, yakaderera-calori yekudya inogona kukubatsira kuti udzike kusvika ku2kg mumavhiki maviri chete.

Pamusoro pekusimudzira uremu, kudya kunonziwo kunovandudza kudzora shuga muropa, kunobatsira utano hwemaziso, uye kunopa kudya kunosimbisa mapfupa, bvudzi, uye nzara.

Nzira yekuita sei kudya kwezai rakabikwa?

yakabikwa zai rekudyaInobvumira zvimwe zvekudya pakudya kwega kwega kwezuva uye pasina masviki pakati.

Kwemangwanani, unofanira kudya mazai maviri, miriwo isina-starchy yakaita sematomatisi, uye muchero we-low-carb segrapefruit.

Kudya kwemasikati uye kudya kwemanheru kunofanira kuva nemuriwo usina sitachi uye chidimbu chiduku chemazai kana imwe mhando yeprotein yakaonda, yakadai sehuku kana hove.

Kunyangwe maekisesaizi asingadikanwi sechikamu chechirongwa, zviitwa zvakareruka zvemuviri zvakaita sekuchovha bhasikoro, aerobics kana kufamba uchimhanya zvinogona kuitwa kuti kuwedzere mibairo.

Zvokudya zvinotarisirwa kuteverwa kwemavhiki mashomanana chete panguva. 

Chii Chaunofanira Kudya paZai Diet?

yakabikwa zai rekudya inosanganisira kazhinji mazai, mapuroteni akaonda, uye michero yakaderera-carb nemiriwo.

Zvinwiwa zvisingabhadharwi, zvinosanganisira mvura uye tii isina shuga kana kofi, zvinobvumidzwawo. Zvimwe zvekudya zvinokurudzirwa sechikamu chekudya zvinosanganisira:

zai

Zai yolk uye chena

mapuroteni akaonda

Huku dzisina ganda, hove uye gwayana rakaonda, nyama yemombe 

miriwo isina-starchy

Sipinachi, collard greens, arugula, broccoli, bell pepper, zucchini, kare, uye tomate

michero yakaderera-carb

Lemon, lime, orange, watermelon, sitiroberi uye grapefruit

Mafuta nemafuta

Kokonati mafuta, bhotela uye mayonnaise - zvose zvishoma

zvinwiwa

Mvura, mineral water, diet soda, unsweetened tea uye kofi

Herbs uye Spices

Garlic, basil, turmeric, mhiripiri, rosemary uye thyme

Zvimwe zvakasiyana-siyana zvechirongwa zvinobvumirawo zvigadzirwa zvemukaka zvakaderera-mafuta semukaka weskim, yakaderera-mafuta yogati, uye chizi.

Chii Chisingagoni Kudyiwa paEgg Diet?

yakabikwa zai rekudya, miriwo ine starchy, zviyolar uye kuderedza kudya kwakawanda kwe-high-carb, kusanganisira michero yakawanda.

Zvokudya zvakagadziriswa zvakadai sezvinotapira uye zvinonaka, kudya kwechando uye zvokudya zvinokurumidza hazvibvumirwi, pamwe chete neshuga-inotapira zvinwiwa sesoda.

yakabikwa zai rekudyaZvimwe zvekudya zvekudzivisa ndezvi:

Miriwo ine starchy

Mbatata, mbatatisi, nyemba, chibage nepizi

High-carb michero

Banana, pineapple, mango nemichero yakaomeswa

bota

Chingwa, pasta, quinoa, couscous, buckwheat uye bhari

zvokudya zvakagadzirwa

Kudya kwakagadzirira, chikafu chekukurumidza, machipisi, mabhegi, makuki uye masiwiti

Shuga-zvinwiwa zvinotapira

Soda, muto, tii inotapira uye zvinwiwa zvemitambo

Zai Diet List

zai kudyaKune akati wandei akasiyana mavhezheni e. Iwe uchatanga zuva rega rega nemazai uye ramba uchidya maonda mapuroteni muswere wese. Pazasi sampuli yezvokudya zvezai given;

chisvusvuro

2 mazai akabikwa

Omelet ne 1 grapefruit kana 2 mazai ane sipinashi uye howa.

Kudya

1/2 huku zamu uye broccoli

Kudya kwemanheru

1 chikamu chehove uye green salad 

zai kudyaImwe shanduro yezvokudya ndeye zai uye mazambiringa kudya, apo iwe unogona kudya hafu yemazambiringa nekudya kwega kwega (kaviri pazuva sarudzo). Muenzaniso weurongwa hwekudya mune iyi vhezheni yekudya ndeiyi inotevera:

chisvusvuro

2 mazai akabikwa uye 1/2 mazambiringa

Kudya

1/2 huku zamu, broccoli uye 1/2 mazambiringa

Kudya kwemanheru

1 sevhisi yehove uye 1/2 mazambiringa

zvishoma zvakajairika zai kudyaMhedziso yekupedzisira yeiyi ndiyo "yakanyanya" yezai yekudya. Mune iyi vhezheni, dieters inodya chete mazai akabikwa uye kunwa mvura kwemazuva gumi nemana.

Ichi chimiro chekudya chinorambwa zvakanyanya sezvo chinogona kutungamirira kune zvakanyanya kusagadzikana uye kushaya chikafu.

Ko Egg Diet Inoderedza Huremu?

yakabikwa zai rekudyaInosanganisira yakawanda yezvishoma-calorie zvekudya zvakaita semazai, miriwo isina-starchy, uye yakaderera-carb michero.

Naizvozvo, kutevedzera kudya kungangotungamira kune calorie kushomeka, zvichireva kuti iwe uchadya mashoma macalorie pane aunopisa zuva rese. Kunyangwe zvinhu zvakati wandei zvichipesvedzera uremu manejimendi, zvakakosha kugadzira calorie kushomeka kwekuremerwa.

yakabikwa zai rekudya Iyo zvakare yakaderera mumacarbohydrates, ayo anogona kuwedzera kuwedzera uremu.

Ongororo yezvidzidzo zve12 yakawana kuti kutevera kudya kwenguva pfupi, kwakaderera-carb kwakawedzera kurasikirwa uremu uye kwakavandudza zvimwe zvakati wandei zvinokonzeresa chirwere chemoyo, senge BP.

Chidzidzo chevanhu vane 25 vane body mass index (BMI) ye164 kana kupfuura yakawana kuti kutevera kudya kwakaderera-carb kwemavhiki e20 zvakanyanya kukurumidza kushandiswa kwemasabolism uye vakawana kuti hormone yenzara yakawedzera zvakanyanya kana ichienzaniswa ne-high-carb diet. ghrelin vakawana kudzikisira mazinga avo.

Zvisinei, ramba uchiyeuka kuti kunyange zvazvo kudya kunogona kutungamirira pakurasikirwa kwehuremu pakutanga, unogona kudzorera uremu hwawakarasikirwa apo iwe ukaramba uchidya zvakajairika. Naizvozvo, inogona kunge isiri iyo yakanakisa sarudzo yekugara, yekureba uremu kurasikirwa.

Zvakanakira Zvokudya Zvokudya

yakabikwa zai rekudyainokurudzira kudya zvakasiyana-siyana zvezvokudya zvine utano, kusanganisira mapuroteni asina kuonda, mazai, michero, nemiriwo, izvo zvakapfuma mumavhitamini akawanda anokosha, zvicherwa, uye antioxidants zvinokosha kuutano.

Chikafu ichi zvakare chinodzikamisa zvinhu zvisina hutano sezvinwiwa zvine shuga uye chikafu chakagadzikiswa.

Pamusoro pekunge ane macalorie akawandisa, macarbs, uye shuga yakawedzerwa, zvidzidzo zvakaratidza kuti zvinwiwa zvine shuga-zvinotapira zvine chekuita nekuora kwezino, BP, kuzvimba uye. insulin kuramba inoratidza kuti inogona kuparira matambudziko akadai

Zvakare, tsvagiridzo inoratidza kuti kudya zvakabikwa zvakabikwa zvinogona kuve nengozi yekufutisa, chirwere chemoyo, uye kenza.

Inopa mabikirwo, zvirongwa zvekudya, uye nhungamiro pane zvekudya zvekudya nekudzivisa. yakabikwa zai rekudyaZvinofanira kucherechedzwa kuti zvinogona kubatsira.

Kukuvadza Kwezai Diet

yakabikwa zai rekudya Inorambidza zvakanyanya uye inopa zvishoma zvakasiyana-siyana, inongobvumira zvimwe zvekudya, uye inobvisa mapoka ese ezvokudya.

Izvi hazvisi izvo chete zvinoita kuti kudya kuve kwakaoma kutevera mukufamba kwenguva, kunoitawo kuti zvive zvakaoma kusangana nezvinodiwa zvinovaka muviri. Nokuti zvokudya zvishomanana chete zvinobvumirwa, njodzi yekushayikwa kwezvokudya inogona kuwedzera - kunyanya kana iwe uchitevera kudya kwenguva refu.

Semuenzaniso, zviyo zvakakwana zvakapfuma mufiber, mavhitamini, uye zvicherwa, nepo miriwo yakaomeswa sembatatisi inopa yakakura vhitamini C, potassium, uye magnesium. Hapana rimwe remapoka ezvokudya aya rinobvumirwa mukudya.

Uyezve, kudya kwakaderera mumakoriyori zvokuti kunogona kunge kusina kukwana kuvanhu vakawanda.

Kurebesa calorie restriction kunogona kukonzera zvakakomba mhedzisiro senge kuderera kwesimba, kukanganisa immune system, kuderera kwefupa uye kusagadzikana kwekuenda kumwedzi.

zai rekudya chirongwa inogonawo kukurudzira tsika dzisina kunaka dzekudya nekubvisa mapoka ose ezvokudya uye kurambidza zvakanyanya kudya.

Semagumo;

yakabikwa zai rekudyai-low-carb, yakaderera-calori yekudya chirongwa chinovimbisa kukurumidza uye kunobudirira kurasikirwa uremu. Inoganhurira zvakanyanya, yakaoma kutevera, uye haigoneke.

Uyezve, kunyange zvazvo zvingaita kuti uremu huremerwe kwenguva pfupi, unogona kuwanazve uremu hwawakarasikirwa nahwo paunodzokera kuzvokudya zvakajairika.