10 Diet Lists Ine Hutano Sezvo Dziri Nyore Attenuated

Zvokudya zvakawanda zvinonyora kuderedza uremu zviripo. Zvimwe zveizvi zvinoderedza kudya, asi zvimwe zvinoderedza macalorie. Kune zvakare rondedzero yekudya umo makabhohaidhiretsi nemafuta zvinodzivirirwa uye mapuroteni anowedzera. Chinangwa chakajairika chezvirongwa izvi zvekudya ndechekubatsira munhu kuderedza uremu. Ndizvo zvavanotaura vose. Kana iwe uri mumwe weavo vanosarudza kuderedza uremu, unogona kusaziva kuti ndeupi waunofanira kusarudza.

Panyaya iyi, unofanira kuziva: Hapana kudya kwemunhu kwakanakisa. Rondedzero yekudya inoshandira mumwe munhu inogona kusashanda kwauri. Naizvozvo, iwe unofanirwa kusarudza nzira inokodzera yako wega mamiriro ehutano uye chikafu. Kana iwe uchitsvaga rondedzero yekudya kuti uderedze uremu, ngatitarisei kune yakaedzwa uye nesainzi inotsigirwa kudya kwehuremu pazasi.

Slimming Diet List

1) Intermittent Fasting Diet

Kutsanya kwepakati kudya kunosanganisira nguva dzekutsanya uye kudya mukati mezuva. Zvinoreva kuti pane kuganhurira zvokudya zvaunodya, unofanira kudzora nguva yaunodya. Nokudaro, inoratidzwa sechikafu pane kudya. Iyo inonyanya kufarirwa yekudyara kwepakati pekudya ndeye:

• 16/8 nzira: Unoganhurira nguva yako yezuva nezuva yekudya kusvika kumaawa masere wobva watsanya kwemaawa gumi nematanhatu. Kuti usvike pa16 maawa ekudya rondedzero, "8 Hour DietVerenga chinyorwa chedu.

• The 5:2 kudya: Pamazuva maviri asina kutevedzana evhiki, unodya 500-600 makorikori. Kwemazuva mashanu asara, kudya kwemazuva ose kunoenderera mberi. “Nzira yekuderedza uremu ne5: 2 Diet" verenga chinyorwa chedu.

• Warrior diet: Idya zvishoma zvemichero nemiriwo masikati uye kudya kukuru usiku. "Chii chinonzi Warrior Diet uye Inogadzirwa Sei?" verenga.

Kutsanya kwepakati kunoshandiswa zvakanyanya kuderedza uremu. Nokuti inowanzobudirira zvikuru munyaya iyi. Inobatsira kurasikirwa ne3-24% yehuremu hwemuviri munguva yevhiki 3-8. Tsandanyama shoma inorasika uye metabolism inokurumidza.

Kudya kwekutsanya kwepakati kunoderedza zviratidzo zvekuzvimba, cholesterol mazinga, triglycerides yeropa uye mazinga eshuga. Izvo zvakaderera pakudya ndezvekuti kunyangwe zvakachengeteka kune vanhu vane hutano hwakanaka uye vane hutano, hazvina kukodzera kumunhu wese. Zvimwe zvidzidzo zvakataura kuti zvinoshanda kune varume, asi hazvina zvakawanda zvinokanganisa vakadzi. Uyewo vamwe vanhu; Avo vanogona kudonha mumazinga eshuga muropa, vakadzi vane pamuviri, vanaamai vanoyamwisa, vechidiki, vana uye vanhu vasina kudya kwakakwana, vasina simba kana kuti vasina kudya vanofanira kudzivisa kutsanya.

Kuti uwane rumwe ruzivo rwakadzama nezve kutsanya kwepakati uye kuwana iyo yekudya runyorwa. "Kutsanya KwepakatiVerenga chinyorwa chedu.

2) Yakaderera Carbohydrate Diet

Kune misiyano yakawanda yeyakaderera-carb yekudya. Mune zvose izvi, 20-150 magiramu emakhahydrates anotorwa pazuva. Chinangwa chikuru chekudya ndechekumanikidza muviri kushandisa mafuta akawanda sehuni pane kushandisa makabhohaidhiretsi senzvimbo huru yesimba.

Kudya kwakaderera-carb kunoda kudya zvisingaverengeki zviyero zveprotein nemafuta uku uchidzikamisa zvakanyanya macarbohydrate kushandiswa. Kana kudya kwemacarbohydrate kwakadzikira, maasidhi emafuta anoendeswa muropa uye mamwe kuchiropa, kwaanochinjwa kuva ketoni. Muviri unoshandisa fatty acids uye ketoni mukushaikwa kwemakhahydrates seyo yekutanga simba sosi. 

Ongororo dzakawanda dzinoratidza kuti kudya kwakaderera-carb kunokurudzira kuonda, kunyanya muvanhu vakafuta. Inoshanda zvakanyanya mukuderedza mafuta edumbu ane ngozi anogona kuumba akapoteredza nhengo. Zvinoderedzawo kuda kudya. Izvi zvinodzikisira kudya kwecalorie.

Kudya kwakaderera-carb kunokanganisa mamiriro ezvinhu ari mungozi yezvirwere zvakadai seropa triglycerides, cholesterol mazinga, mazinga eshuga yeropa, insulin mazinga uye BP. Iyo yakaderera pakudya iyi ndeyekuti haina kukodzera kumunhu wese. Vamwe vanonzwa zvakanaka, nepo vamwe vasingafari uye vakaneta. Vamwe vanhu vanogona kuwana kuwedzera kwecholesterol yakaipa. 

Kuti uwane rumwe ruzivo rwakadzama nezve yakaderera-carb chikafu uye kugadzira rondedzero yekudya, "carbohydrate kudya" verenga chinyorwa chedu.

3) Ketogenic Diet

Chikafu che ketogenic chakanyanya kuderera-carb, chikafu chakanyanya-mafuta chakafanana nekudya kwakaderera-carb. Kuderedza kudyiwa kwecarbohydrates uye kudya mafuta pachinzvimbo chekudya kunoisa muviri munzvimbo yemetabolism inonzi ketosis. Sezvo mafuta asingagoni kuchinjwa kuva glucose, inoshandurwa kuva ketone molecules. Kana ketosis inotanga, ketoni dzinoshandiswa sehuni panzvimbo yemakabhohaidhiretsi neshuga. Izvi zvinobatsira kupisa mafuta uye kuderedza uremu. 

Maererano netsvagiridzo, iyo ketogenic kudya inotsigira kurapwa kwezvirwere zvakaita sechirwere chemoyo, Alzheimer's, pfari, Parkinson's, uye polycystic ovary. Iyo yakaderera yekudya ndeyekuti inogona kukonzera kuneta, matambudziko ekurara, kusvotwa, kusagadzikana kwekudya.

Kuti uwane rumwe ruzivo rwakadzama nezve ketogenic diet "ketogenic kudya" verenga chinyorwa chedu.

4) Dukan Diet

Chikafu cheDukan chikafu cheprotein, chakaderera-carb chine zvikamu zvina. Inguva yakareba sei yaunogara muchikamu chimwe nechimwe zvinoenderana nehuwandu huremu hwaunoda kurasikirwa. Nhanho imwe neimwe ine maitiro ayo ekudya. 

Muchikamu chekutanga, zvisingagumi zvekudya zveprotein uye zvinosungirwa oat bran zvinodyiwa. Pane dzimwe nhanho, mamwe macarbohydrates, mafuta, uyezve miriwo isiri-starchy inowedzerwa pamwe neprotein. Muchikamu chekupedzisira, zuva reprotein yakachena rinoitwa kuchengetedza uremu hwako hutsva, uye iyi nhanho inoenderera mberi kwehupenyu.

Zvimwe zvidzidzo zvakawanda zvinoratidza kuti mapuroteni akawanda, kudya kwakaderera-carb kunotungamirira mukurasikirwa kukuru. Izvi zvinosanganisira kukurumidza kwemetabolism, kuderera kwehomoni ghrelin yenzara, uye kuwedzera kwemahomoni ekuguta.

Izvo zvisina kunaka pakudya ndezvekuti: Iko kune kushoma kwemhando yekutsvagisa pane iyo Dukan chikafu. Kudya kunoganhurira zvose mafuta nemacarbohydrates. Kukurumidza kurasikirwa uremu kunowanikwa neyakaomesesa calorie restriction kunogona kukonzera kurasikirwa kwemhasuru. Kurasikirwa kwemhasuru uye kurambidzwa kwakanyanya kwekoriori kunoita kuti muviri uchengetedze simba, zvichiita kuti zvive nyore kuwedzera uremu mushure mekurasikirwa.

Kuti uwane rumwe ruzivo rwakadzama uye runyorwa rwekudya nezveDukan chikafu "Dukan diet" verenga chinyorwa chedu.

5) Kudya kweMediterranean

Kudya kweMediterranean kudya kunokurudzirwa nekudya kwevanhu vanogara munyika dzakadai seItaly neGreece. Inobatsira kune zvirwere zvakawanda zvakadai sekurwadziwa kwemoyo, sitiroko, chirwere cheshuga. Yakawanikwa zvakare kubatsira kuderedza uremu.

Mukudya kweMediterranean, zvinomera zvakawanda zvinodyiwa zvakadai semiriwo, michero, zviyo zvakakwana, marimu uye nzungu. Kushandiswa kwezvokudya zvemhuka zvishoma. Zvokudya zvinodyiwa sezvazviri. Zvokudya zvakagayiwa hazvipedzwe.

Kudya kweMediterranean Unogona kuwana rondedzero pano.

6) Leptin Diet

Chikafu cheleptin chikafu chine chinangwa chekudzora secretion yeleptin, satiety hormone. Nekudya uku, secretion ye leptin hormone inodzorwa uye muviri unotanga kupisa mafuta. Zvokudya, izvo zvinofanira kuteverwa nemitemo iri nyore, ine chinangwa chekugadzira mararamiro ane hutano.

Chikafu cheleptin chinodzivirira kufutisa, chirwere cheshuga uye chirwere chemoyo. Zvisinei, kana tsika dzekare dzakadzorerwa mushure mekudya, zviri nyore kuwedzera uremu.

Kune runyorwa rwekudya kweleptin uye ruzivo rwakadzama, "Leptin DietVerenga chinyorwa chedu.

7) Paleo Diet

Chikafu chePaleo chinorambidza chikafu chakagadzirwa, shuga, mukaka, uye zviyo; Icho chirongwa chekudya chinokurudzira kudya mapuroteni akaonda, miriwo, michero, nzungu uye mhodzi. Zvimwe zvinoshanduka-shanduka zve paleo diet inobvumira zvigadzirwa zvemukaka sechizi uye bhotela, pamwe chete nezvokudya zvakaita sembatatisi.

Zvidzidzo zvakawanda zvakaratidza kuti kudya kwepaleo kuri kuderera uye kunobatsira kuderedza chiuno. Paleo diet; Inoshandawo mukudzikisa njodzi yechirwere chemoyo senge cholesterol, shuga yeropa, triglycerides yeropa uye BP.

Iyo yakaderera yekudya ndeyekuti inorambidza zviyo zvakakwana, nyemba uye zvigadzirwa zvemukaka, izvo zvine hutano uye chikafu chinovaka muviri. Kuti uwane rumwe ruzivo rwakadzama pane Paleo diet list "paleo diet" verenga chinyorwa chedu.

8)Atkins Diet

Chikafu cheAtkins ndechimwe chezvinonyanya kuzivikanwa zvakaderera-carb chikafu. Maererano nekudya uku, unogona kuderedza uremu nekudya mapuroteni uye mafuta akawanda sezvaunoda, chero bedzi iwe uchidzivisa macarbohydrates.

Chikafu cheAtkins chakakamurwa kuita zvikamu zvina. Inotanga nechikamu chekupinza apo iwe unodya magiramu makumi maviri emacarbs pazuva kwemavhiki maviri. Zvimwe zvikamu zvinosanganisira kuwedzera macarbohydrates ane hutano mukudya kwako paunenge uchiswedera kuhuremu hwako.

Chikafu cheAtkins chakadzidzwa zvakanyanya uye chakawanikwa kushaya uremu nekukurumidza kupfuura kudya kwakaderera-mafuta. Ongororo dzakawanda dzinoratidza kuti kudya kwakaderera-carb sekudya kweAtkins kunogona kuderedza njodzi dzezvirwere zvakawanda, seropa triglycerides, cholesterol, shuga yeropa, insulin, uye BP.

Kufanana nezvimwe zvekudya zvakaderera-carb, kudya kweAtkins kwakachengeteka uye kune utano kune vanhu vazhinji, asi muzviitiko zvisingawanzoitiki zvinogona kukonzera matambudziko. Kuti uwane rumwe ruzivo rwakadzama nezvekudya kweAtkins "Atkins kudya" verenga chinyorwa chedu.

9) Vegan Diet

Veganism ndiyo yakaomesesa nzira yezvinomera. Pamusoro pekusadya nyama, zvigadzirwa zvemhuka zvakaita semukaka, mazai, uchi, albumin, whey, casein uye mamwe marudzi evhitamini D3 zvakare hazvidyike.

Kudya kweVegan kunoshanda zvakanyanya pakurasikirwa uremu. Kazhinji yenguva, hapana chikonzero chekuverenga macalorie nekuti iwo akanyanya kuderera mafuta uye yakakwira fiber yemukati inokubatsira kuti unzwe wakaguta kwenguva refu. kudya kwezvirimwa zvakadai sekudya kwevegan; Inoderedza njodzi yechirwere chemoyo, mhando ye2 chirwere cheshuga uye kufa nguva isati yakwana. 

Rutivi rwakashata rwechikafu ndechekuti chikafu chevegan chinofuratira zvachose chikafu chemhuka uye hachidyi chikafu chakasiyana sevhitamini B12, vhitamini D, iodine, iron, calcium, zinc uye omega-3 fatty acids.

Kuti uwane rumwe ruzivo rwakadzama uye runyorwa rwekudya pane vegan chikafu, "Vegan Diet" verenga chinyorwa chedu.

10) Zone Diet

Iyo Zone yekudya ndeye yakaderera-glycemic kudya kunomisa makabhohaidhiretsi kusvika 35 kusvika 45% yemakoriori ezuva nezuva, mapuroteni kusvika 30% imwe neimwe, uye mafuta kusvika XNUMX% imwe neimwe. Chete yakaderera glycemic index (GI) macarbohydrates anodyiwa mukudya.

Kudya kweZone kwakagadzirwa zvakanyanya kuderedza kuzvimba kwakabatana nekudya, kuwana uremu, uye kuderedza njodzi yechirwere chisingaperi. Kubatsira kukuru kwekudya uku ndiko kuderedzwa kwenjodzi dzechirwere chemoyo, sekuderedzwa cholesterol uye triglycerides. Imwe ongororo inoratidza kuti iyo Zone yekudya inogona kuvandudza kudzora shuga yeropa, kuderedza chiuno chechiuno, uye kuderedza kuzvimba kusingaperi muvanhu vakafuta vane Type 2 chirwere cheshuga.

Izvo zvakaderera pakudya ndezvekuti zvinomisa kudyiwa kwezvimwe zvine hutano masosi emacarbohydrates, senge mabhanana nembatatisi. Kuti uwane rumwe ruzivo rwakadzama uye runyorwa rwekudya nezve Zone Diet "Zone Diet" verenga chinyorwa chedu.

Kupfupikisa;

Hapana kudya kwakakwana kwekuderedza uremu. Zvokudya zvakasiyana zvinoshanda kuvanhu vakasiyana. Nokuda kwechikonzero ichi, kudya kwaunosarudza kuderedza uremu kunofanira kunge kwakananga kwauri. Iyo inonyanya kushanda rondedzero yekudya kwauri ndiyo yaunogona kushandisa nyore uye kuchengetedza mukufamba kwenguva.

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