Indlela yokunciphisa ubunzima ngokutya kweentsuku ezili-17?

17 Day Diet UGqr. Ibhalwe ngu Mike Moreno  Incwadi yokutya yeentsuku ezili-17 ile Yinkqubo eyaziwayo yokulahlekelwa kwesisindo. Amabango okutya okukunceda ukuba ulahlekelwe yi-17-4.5 kg ​​kwiintsuku nje ezili-5. Isiseko solu tyalo kukutshintsha ukudibanisa ukutya kunye nokutya kwekhalori yonke i-17-day cycle.

UGqr Mike Moreno ukutya kweentsuku ezili-17 for, ithi le ndlela yokutshintsha ukutya ikhusela ubuphakathi kwaye idala ukudideka kwi-metabolism ukukhawulezisa ukulahleka kwesisindo. Ngoko ngaba kunjalo ngokwenene? Luthini uphando?

Apha kweli nqaku "Yintoni ukutya kweentsuku ezili-17, kwenziwa njani kwaye kusempilweni?" Siza kukhangela iimpendulo kwimibuzo yakho.

Yintoni i-17 Day Diet?

UGqr. Moreno 17 Day Diet, waqala ukubonakala kunye nencwadi yakhe eyapapashwa ngo-2010. Kuye kwachazwa ukuba kunceda ukunciphisa umzimba ngokukhawuleza kunye nokuseka indlela yokutya enempilo. Isitshixo kule sidlo sihlala sitshintsha ukutya okubizwa ngokuba kukhawulezisa imetabolism kunye nokutya kwekhalori.

Ukutya kweentsuku ezili-17inemijikelo emine: Ukukhawulezisa, ukuVuselela, Phumeza, kunye noPhumelela. Imijikelo emithathu yokuqala yimijikelo ethatha iintsuku ezili-17 nganye, ngelixa umjikelo wokugqibela kufuneka ulandelwe ubomi bonke.

17 Day Diet Kwimijikelezo, inikezela ngeqhinga kunye nokukhethwa kokutya. Kodwa ayikuxeleli ukuba zingaphi iikhalori oza kuzifumana. I-caloric intake inyuka ngokuthe ngcembe ngexesha lomjikelo ngamnye.

Isicelo 17 Day Dietimijikelo emine ye

Umjikelo woku-1: Ukukhawuleza

17 Day DietInyathelo lokuqala ngumjikelo wokukhawulezisa. Ibango lokukunceda ukuba ulahlekelwe yi-17-4.5 kg ​​kwiintsuku ezili-5 zokuqala. Kweli nqaku:

– Ukuthathwa kweeprotheyini kunyusiwe.

– Ukwetyisa kuyaphucuka.

– Iswekile kunye neecarbohydrates ezisulungekileyo ziyancipha.

-Iityhefu ezinokubakho ezinokuchaphazela imetabolism yakho ziyacocwa.

Kulo mjikelo, iiprotheyini ezingenamkhawulo kunye nemifuno zivunyelwe. Nangona kunjalo, ukutya okuninzi okune-carbohydrate akuvumelekanga. Iziqhamo kuphela zihlukile - nangona kunjalo, akukho siqhamo sivumelekileyo emva kwe-14:00. Eminye imigaqo emayilandelwe yile:

– Yitya iinkukhu ezingenasikhumba.

– Kuphephe utywala kunye neswekile ukuphucula ukwetyisa.

- Yidla ukutya okubili kweprobiotic ngosuku ukuxhasa impilo yokugaya.

– Yitya ngokucothayo kwaye hlafuna kakuhle.

– Sela iiglasi zamanzi ezisi-8 yonke imihla.

– Zilolonge ubuncinane imizuzu eli-17 ngosuku.

Umjikelo we-2: Ukuqaliswa

17 Day DietInqanaba lesibini ngumjikelo wokuvula. Ngethuba lo mjikelo, utshintshana phakathi kweentsuku zekhalori ezisezantsi neziphezulu.

Ngeentsuku xa uphantsi kweekhalori, ungadla njengoko ubuya kwenza ngexesha "lomjikelezo okhawulezayo." Ngeentsuku xa utya iikhalori ezininzi, ungatya ii-servings ezimbini ze-carbohydrates zesitatshi eziphezulu ngokwemvelo ezifana nemifuno, iinkozo, imifuno yeengcambu.

Emva kosuku oluphantsi kweekhalori kumjikelezo wokuzilolonga, kufuneka ulungelelanise usuku oluphezulu lweekhalori ngosuku olulandelayo. Kufuneka igqitywe ngolu hlobo kangangeentsuku ezili-17.

I-loop yesenzo yongeza uninzi lwezinto ezintsha onokukhetha kuzo. Lo mjikelo ubango unceda ukusetha kwakhona imetabolism.

Uninzi lwemithetho kumjikelezo we-boost iyasebenza kulo mjikelo, njengokungadli i-carbs emva kwe-2pm. Ngexesha lomjikelo wesibini, kufuneka utye iinketho zakho ze-carb kwisidlo sakusasa kunye nesasemini.

Umjikelo wesi-3: Impumelelo

17 Day DietInqanaba lesithathu ngumjikelo wokuphumelela. Lo mjikelo ujolise ekusekeni indlela yokutya enempilo kunye nokunciphisa umzimba. Akusekho mfuneko yokutya iikhalori ezimbalwa kwaye ukutya kufana neentsuku ezininzi ze-caloric zomjikelezo wesibini.

Ngoku ungatya iintlobo ngeentlobo zecarbohydrates, ezifana nesonka, ipasta, iisiriyeli ezinefayibha ephezulu, kwaye phantse nasiphi na isiqhamo okanye imifuno.

Kucetyiswa ukuba wonyuse umthambo we-aerobic ukusuka kwimizuzu eyi-17 ukuya kwimizuzu engama-45 ukuya kwengama-60 ngosuku, njengoko utya ngaphezulu kunemijikelo yangaphambili.

Kuyafaneleka ukuba uqaphele ukuba ngeli xesha lomjikelezo awuvumelekanga ukuba udle i-carbohydrates emva kwentsimbi ye-2.

Umjikelo wesine: Ukufikelela kwisigqibo

Abo balandela i-17 Day Diet Inqanaba lokugqibela ngumjikelo wokufumana iziphumo. Ngokungafaniyo neminye imijikelo, kufuneka ulandele lo mjikelo ubomi, hayi iintsuku ezili-17.

Kweli nqanaba, unokukhetha nasiphi na isicwangciso sokutya ukusuka kumanqanaba amathathu angaphambili kwaye uwalandele ngoMvulo ukuya ngoLwesihlanu kwisidlo sasemini.

Ukususela kwisidlo sangoLwesihlanu ukuya kwisidlo sakusihlwa ngeCawa, ungatya ukutya okuthandayo ngokumodareyitha. Nangona kunjalo, kucetyiswa ukuba ungatyi ngaphezu kwesithathu sezidlo ozithandayo ngempelaveki.

Ukongeza, unokusela isiselo esinxilisayo esinye ukuya kwezimbini mihla le ngeveki. Kucetyiswa ukuba wenze ubuncinane iyure enye yokuzivocavoca ngamandla ngoMgqibelo nangeCawa, njengoko uthatha iikhalori ezininzi ngeempelaveki. Ngethuba lalo mjikelo, kusacetyiswa ukuba ungatyi i-carbs emva kwe-14: 00.

Ngaba unokunciphisa umzimba kunye ne-17 Day Diet?

17 Day DietEnye yeempembelelo ezinkulu zokulinganisa kukuba ngenxa yokuba inciphisa iikhalori, inokukunceda ukuba unciphise umzimba - oku kuthetha ukuba udala i-calorie deficit. Ukutya iikhalori ezimbalwa kunokuba umzimba uzichitha yindlela eqinisekileyo yokunciphisa umzimba.

kodwa 1Abo balahlekelwa ubunzima kunye ne-7-Day Diet Kukho amabango angasekelwanga kubungqina besayensi, njengokuthi inokumangalisa kwaye ikhawulezise imetabolism.

Uluhlu lokutya lweentsuku ezili-17 Unganciphisa ubunzima ngayo, kodwa akukho bungqina bubonisa ukuba iyasebenza ngakumbi kunezinye izidlo ezinekhalori ezithintelweyo.

Izibonelelo ze-17-Day Diet

Ukongeza ekunciphiseni ubunzima, 17 Day Diet inikeza ezinye izibonelelo ezinokubakho:

Umhlobo weVegetarian kunye ne-vegan

Oku kutya kuneendlela ezininzi ezenza kube lula ukulandelwa ngabatya imifuno kunye nezilwanyana.

Abanyolukile

Ingenziwa i-gluten-free.

Ilungiselela ukutya okuninzi

Inika iinketho kwiMeditera, iSpanish, iIndiya, iAsia kunye nezinye izinto ezininzi zokutya.

ifayibha ephezulu

Ucebisa ukuba utye ukutya okuninzi okunefayibha ephezulu. Lif Ayincedi kuphela ekulahlekeni kobunzima kodwa ikwabonelela ngeenzuzo ezininzi zempilo.

Ubungozi bokutya kweentsuku ezili-17

17 Day DietNangona ibonelela ngeenzuzo ezininzi ezinokubakho, ikwanezinto ezininzi ezingeloncedo:

ubungqina obubuthathaka

Akukho bungqina obaneleyo bokuxhasa uninzi lwamabango enziwe malunga noku kutya. Oku akuxhaswanga luphononongo lokuba ukutya kunokutshintsha imetabolism yakho okanye umthetho wokungatyi i-carbs emva kwe-14 pm.

Inokuchaphazela ukusebenza komthambo

17-Day DayKwimijikelezo emibini yokuqala ye-n, i-calorie kunye nokusetyenziswa kwe-carbohydrate iphantsi, enokuthi ibe nefuthe elibi ekusebenzeni.

I-loop yokugqibela kunzima ukuyiphumeza

Kumjikelezo wokugqibela, inkululeko yokutya ukutya okuthandayo kathathu ngeveki ivumelekile. Kodwa kunzima ukunqanda ukufumana ubunzima obugqithisileyo ngeempelaveki.

17 Day Diet List

Iintsuku ezili-17t iqulathe iilophu ezine, nganye inoluhlu olulodwa lokhetho lokutya. Kwezi lophu Uluhlu lwesampula lokutya lweentsuku ezili-17zinikwe ngezantsi. Iintsuku ezi-17 zokutya bangenza eyakho imenu ngokoluhlu.

Ukutya ntoni kuMjikelo wokuKhawuleza

Pisces

I-Salmon (esemathinini okanye entsha), i-catfish, i-tilapia, i-flounder, ityhuna.

Inkukhu

Inkukhu kunye ne-turkey isifuba, iqanda, iqanda elimhlophe.

Imifuno enesitatshi

I-Cauliflower, iklabishi, i-broccoli, i-Brussels ihluma, imifuno eluhlaza, iitumato, i-okra, i-anyanisi, i-carrots, i-pepper, i-cucumber, i-celery, i-eggplant, i-garlic, iimbotyi eziluhlaza, i-leeks, amakhowa, njl.

iziqhamo ezineswekile ephantsi

Ii-apile, iiorenji, amaqunube (zonke), ipesika, i-grapefruit, ipere, iplamu, i-prune, idiliya ebomvu.

Ukutya kweProbiotic

I-Sugar-free, isiqhamo-flavored plain kunye ne-fat-fat yogurt, i-kefir, ubisi oluncinci

amafutha

Ioli yeoli kunye neoli ye-linseed.

iisosi

I-Salsa, i-sauce ye-soy elula, i-cream emuncu engenamafutha, i-jam engenaswekile, iviniga, i-fat-free salad dressings, ityuwa, ipepile, i-mustard, yonke imifuno kunye neziqholo, i-carb ephantsi yeketchup kunye ne-marina sauce.

Ungawatya amaqanda njengokhetho lweprotheyini kabini ngeveki. Ubungakanani besahlulo bunokwahluka, kwaye okunye ukutya kulinganiselwe kwinani elithile leenkonzo ngosuku.

Umzekelo, ungatya kuphela iziqhamo ezibini ezineswekile ephantsi kunye nokutya okuneprobiotic ngosuku.

Yintoni ekumele uyitye kwi-Mobility Cycle

Ukongeza kukhetho lokukhawulezisa loop, unokongeza olu khetho lulandelayo kwiluphu ye-actuation:

oonokrwece

I-crab, i-oyster, i-mussel, i-shrimp.

Inyama yenkomo (ibhityile)

Inyama yenkomo ebhityileyo.

Imvana (ibhityile)

Inyama yenkonyana (ibhityile)

Nqunqa.

cereals

I-Amaranth, ibhali, iquinoa, i-bulgur, i-couscous, irayisi emdaka, i-semolina, irayisi ye-basmati, i-millet oat bran, i-oatmeal.

Iimbotyi

Iimbotyi ezimnyama, iimbotyi ezomileyo, ii-chickpeas, iimbotyi zezintso, iilentile, iimbotyi zelima, ii-peas, iimbotyi zesoya

Imifuno enesitatshi

Iitapile, iitapile, umbona, i-squash yasebusika, iiyam.

Iinkozo, iimbotyi, kunye nemifuno enesitatshi ityiwa kuphela ngeentsuku xa uphezulu kwiikhalori.

Yintoni enokutyiwa kuMjikelo wokuPhumelela?

Kumjikelo weMpumelelo, unokukhetha nakuphi na ukutya kwimijikelo emibini edlulileyo, kunye nokukhetha kwezi ndlela zilandelayo zongezelelweyo:

inyama

Izagwityi, i-pheasant, i-bacon kunye nesoseji.

Izonka

Isonka sasimahla seGluten, isonka se-oat bran, isonka se-rye, isonka sengqolowa.

iicereals zefayibha eziphezulu

I-Pasta kunye ne-noodles

Ipasta yengqolowa epheleleyo, ipasta engenagluten, ipasta esekwe kwimifuno, ipasta ephezulu yefiber, iinoodles.

Imifuno

I-Broccoli, i-cilantro, i-fennel, i-ertyisi, iimbotyi ezibanzi, i-radishes, i-chard, ithanga, i-kelp kunye nezinye izityalo zaselwandle ezidliwayo, njl.

Iziqhamo

Ibhanana, i-cherry, iapricot, i-currant, ikhiwane, i-kiwi, imango, i-guava, i-papaya, i-ananas, i-tangerine njl.

Iitshizi eziphantsi kweekhalori

I-cheddar enamafutha aphantsi, i-feta cheese, itshizi yebhokhwe, i-semi-skimmed mozzarella, i-cottage cheese enamafutha aphantsi

amasi

Ubisi olunamafutha aphantsi, ubisi lwerayisi olungenaswekile, ubisi lwe-almond, ubisi lwesoya.

amafutha

Ioli yeCanola kunye ne-walnut.

iisosi

I-Mayonnaise, i-fat-fat salad dressings.

Ezinye iinketho zeoli

Amandongomane okanye imbewu, iavokhado, imajarini engenamafutha.

Yintoni enokutyiwa kuMjikelo weSiphumo?

Umjikelo wesiphelo unika zonke ezi zikhetho zokutya ezikhankanywe ngasentla ukhetho lwezidlo ezintathu ozithandayo, ukusuka kwisidlo sangoLwesihlanu ukuya kwisidlo sakusihlwa ngeCawa.

Oku kulandelayo kukwavumelekile:

– Isiselo esinxilisayo esinye okanye ezimbini ngeempelaveki.

– Inketho yokutshintsha izidlo eziphambili kwiisuphu ezisekelwe emanzini.

– 3/4 indebe (180 ml) ijusi yeziqhamo ezingenaswekile okanye iglasi e-1 (240 ml) yemifuno yejusi.

Ngenxa yoko;

17 Day Dietyinkqubo yokunciphisa umzimba ehambisa iziphumo ezikhawulezayo ngokuhamba kwimijikelo eyahlukeneyo yokutya kunye nokutya kwekhalori.

Inceda ukunciphisa umzimba ngokucebisa ukutya okungalungiswanga ngokupheleleyo kunye nokuzilolonga. Sekunjalo, uninzi lwamabango kunye nemithetho yayo ayixhaswa bubungqina benzululwazi obukumgangatho ophezulu.

Ngaphezu koko, ukusebenza kwayo ekugcineni ukwehla kobunzima kuyathandabuzeka, njengoko kufuneka ukutya ubomi bonke.

Endaweni yoko, ukukhuthaza ukutya kwendalo kuphela, ukunciphisa iswekile esulungekileyo, kunye nokwamkela imikhwa enempilo efana nokuzilolonga rhoqo kunokusebenza ngakumbi ekugcineni ukwehla kobunzima ekuhambeni kwexesha.