Kwenziwa njani ukutya kweyure ezisibhozo? 8-16 Ukutya okuzila ukutya okungapheliyo

Ukutya kweeyure ze-8 yinkqubo yokutya echaza ukuba kufuneka ubeke ingqalelo xa udla, kunokuba udle ntoni ngexesha lokunciphisa umzimba. Eyaziwa nangokuthi i-16 / 8 yokutya okuzila ukutya, oku kutya kuye kwanceda abantu abaninzi balahlekelwa malunga neepounds ze-3-9 kwiiveki ze-10!

Ngaba oku kunokwenzeka? 16 8 ukutya yinkqubo yokutya elula kwaye esebenzayo apho ukutya kuvunyelwe kwisithuba seeyure ezisi-8 zosuku. Emva kokutya iiyure ezisi-8, uya kulamba iiyure ezili-16.

Ukulahlekelwa ubunzima ngokuzila ukutya kwiiyure ze-16 ngumzekelo wokuzila ngokukhawuleza. ukuzila ukutya okwethutyana-Yindlela yokunciphisa umzimba ebonakalise ukuba ineenzuzo ezininzi zempilo. Ukuzila ukutya kwiiyure ze-16 kuya kunceda umzimba uzilungise kwaye utshise iikhalori. 

Kwinqaku lethu, makhe sihlolisise ngokweenkcukacha oko kufuneka ukwazi malunga nokutya kweeyure eziyi-8.

8 iiyure ukutya slimming?

Oku kutya kwaziwa ngamagama ahlukeneyo afana ne "8/16 diet, fasting intermittent 16/8 method, 16 hours vs 8 hours diet", njengoko igxile ekutyeni iiyure eziyi-8 ngosuku kunye nokuzila ukutya kwiiyure ze-16 kwaye imodeli yokuzila ngokukhawuleza. .

Kukutya okuguquguqukayo. Ungayisebenzisa ngokukhetha yonke imihla yeveki, okanye ungafumana iziphumo ngokuyenza iintsuku ezi-3 ngeveki. Nokuba ulandela kuphela iintsuku ezi-3 ngeveki, uya kuba luncedo ngeendlela ezimbini.

• Okokuqala, indlela umzimba ogcina ngayo iikhalori yi-glycogen. I-Glycogen esibindini ngumthombo wamandla ofikelelekayo. Xa esi senzo senzeka, umzimba unyanzelekile ukuba utshise amanqatha ukuze ufumane amandla. Ukutya kweyure ezisi-8 kufundisa umzimba ukuba ungenza njani "i-oveni" etshisa amanqatha ngelixa ulele!
• Okwesibini, oku kutya kukhuthaza ukusebenza kwe-mitochondria, umthombo wamandla kwiiseli zomzimba. Oku kwandisa imveliso yamandla kunye nokunciphisa inqanaba lomonakalo we-intracellular obangelwa kukutya okutshatyalaliswayo. Le nkqubo ithoba ukuguga. Yehlisa umngcipheko womhlaza, isifo sentliziyo, isifo seswekile kunye nesifo sika-Alzheimer.

Ukwenza njani ukutya kweyure ezi-8?

Incwadi yokutya yeeyure ezisi-8 epapashwe nguDavid Zinczenko kunye noPeter Moore isikhokela malunga nendlela yokwenza oku kutya.

Ngokutsho kwababhali, ukutya kwanamhlanje kufuna umkhwa wokutya iiyure ezingama-24. Oku akuniki umzimba ixesha elaneleyo lokutshisa zonke iikhalori eziyimfuneko.

Ababhali bale ncwadi bathi: “Ukuyibeka ngokulula, oku kutya yindlela yokwandisa ixesha phakathi kweshwamshwam lakho lokugqibela kunye ‘nesidlo sakusasa’; Inika umzimba wakho ithuba lokutshisa amanqatha akho. Isebenzisa iindawo zokugcina amafutha kumandla afunekayo kwaye iyawatshisa..

Abo balandela ukutya kweeyure ezi-8 bangayisebenzisa iintsuku ezi-3-7 ngeveki. Kuxhomekeke ngokupheleleyo kwiinjongo zakho. Unokukwenza oku yonke imihla, ubuncinane iintsuku ezi-3 ngeveki.

Ungatya usele kangangoko ufuna ngelixa usitya. Injongo yale ndlela yokutya kukukhawulela ixesha, kungekhona ukutya. Awudingi ukunciphisa iikhalori, kodwa ababhali bacebisa oku kulandelayo ukuthintela ukutya kakhulu:

• Yidla udibaniso olukhethekileyo lokutya okutyebileyo kwezondlo-iziqhamo kunye nemifuno, i-fiber grains, amafutha anempilo, kunye neprotheni ephilileyo.

• Sela amanzi aneleyo imini yonke.

• Kwesi sicwangciso sokutya, unokuseta iiyure ezisi-8 ozityayo ngokokuthanda kwakho. Umzekelo; Isenokuba phakathi kwe-09.00:17.00 kunye ne-10.00:18.00 okanye phakathi kwe-XNUMX:XNUMX kunye ne-XNUMX:XNUMX. 

Ukwandisa ukusebenza kakuhle kokutya, ukuzivocavoca kuyacetyiswa ngaphambi nje kwesidlo sakusasa. Ababhali bancomela umzuzu we-8 wokuzilolonga obandakanya uqeqesho lokumelana kunye ne-cardio.

Ukutya iiyure ezisibhozo kusebenza ngolu hlobo lulandelayo:

• Ivuselela umsebenzi we-mitochondria: I-Mitochondria zii-cell organelles eziguqula i-glucose ibe amandla asebenzisekayo (ATP). Ukuzila ukutya kwiiyure ze-16 kunceda ukuvuselela i-mitochondria. Iyanciphisa inqanaba lomonakalo we-intracellular obangelwa kukutya okungalunganga. 
• Isebenzisa i-glycogen kunye neevenkile zamafutha: IGlucose iguqulwa ibe yi-glycogen. Igcinwe kwimisipha kunye nesibindi. Kwimeko yendlala, umzimba wakho uqala usebenzisa i-glycogen ukwenza amafutha kwaye emva koko ufikelele kwiivenkile zamafutha.
• Iphakamisa: Uninzi lwezidlo zinemiqathango. Ukusuka kulawulo lwesahlulo ukuya kwisithintelo sekhalori, ukutya kuneendlela ezahlukeneyo kunye neemeko ekufuneka zilandelwe. Oku kutya okukhawulezileyo kokuzila ukutya akucinezeli kakhulu kunokutya kokubala kwekhalori.

Ukuba nenkululeko yokutya nantoni na kwiiyure ezisi-8 kugcina incasa iphila kwaye ithintela isithukuthezi. Ngoko ke, yinkqubo yokutya ezinzileyo.

Apha ngezantsi kukho uluhlu lokutya kweyure ezisibhozo ukukukhokela. Unokwenza utshintsho olusekelwe kukutya okukuvumela ukuba utye kunye nezinto ozikhethayo zokutya.

Uluhlu lweSampuli yokutya kweyure ezi-8

xa uvuka

• Iti eluhlaza okanye ikofu okanye isiselo se-detox 

kwasekuseni (ngo 10.00 ekuseni)

Khetha:

• Ingqolowa kunye nobisi
• I-Banana smoothie
• Iqanda elibilisiwe kunye neToast

I-snack (11.30:XNUMX kusasa)

Khetha:

• Isaladi yekhukhamba kunye ne-watermelon
• 4 iiamangile

Isidlo sasemini ( 12:30-13:00 )

Khetha:

• Intlanzi ebhakiweyo kunye nemifuno + i-yogurt ephantsi kwamafutha
• I-tuna + ijusi entsha

I-snack yasemva kwemini (14: 30)

Khetha:

• Itshokholethi enye emnyama ephakathi
• Iorenji okanye iapile

I-Snack yangokuhlwa (16: 00)

Khetha:

• Isitya esincinci samazambane abilisiwe
• Isitya esincinci sepopcorn

Isidlo sangokuhlwa (18: 00)

Khetha:

• Imifuno eyosiweyo / i-kebab yenkukhu + ipudding
• Isuphu yeLentil + ipudding yeziqhamo
• I-lasagna yemifuno + ijusi yekhukhamba

Ukutya ntoni kwisidlo seyure esisi-8?

Imifuno neziqhamo: Nawuphi na imifuno okanye isiqhamo.

Ukutya kwezilwanyana: Nakuphi na ukutya kwezilwanyana.

Ioyile: Ioli ye-olive, i-rice bran oil, ioli ye-canola, ibhotela, i-mayonnaise (zonke zilinganiselwe).

Iiproteni: Iimbotyi, i-soy, i-lentils, amaqanda, intlanzi, isifuba senkukhu, i-turkey, inyama yenkomo

IDessert: Ipudding yetshokholethi, ikomityi, iimuffins zasekhaya, i-ayisikrimu, i-custard, itshokolethi, njl. (Zonke ngobuninzi obulinganiselweyo).

Imifuno kunye neziqholo: Naziphi na imifuno okanye iziqholo, ngaphandle kokuba uyadiza nayiphi na kuzo.

Iziselo: Iziqhamo ezitsha okanye iijusi zemifuno, iziselo zokuphelisa ubutyhefu, iti eluhlaza, iti emnyama kunye nekofu.

Yintoni ongamele uyitye kwi-8 yeyure yokutya?

amafutha: Ioli yekakhukhunathi, i-margarine kunye ne-mayonnaise.

Iziselo: Utywala, iziselo zekhabhoni kunye neswekile, iijusi zeziqhamo ezipakishweyo.

Ukutya kweyure ezi-8 kunye nokuzilolonga

Ukuzilolonga rhoqo kubaluleke kakhulu. Ukuba umzimba wakho awusebenzi, abo balandela ukutya kweeyure ze-8 baya kuba nobunzima bokulahlekelwa ubunzima.

Ukuhamba, ukubaleka, ukutsiba intambo, i-aerobics, ukuqubha, ukukhwela ibhayisekile, ukudanisa, ukunyuka izitebhisi, ukunyuka, i-yoga kunye noqeqesho lwamandla kuya kukunceda ulahlekelwe ngamafutha kunye nokwakha ubunzima bezihlunu.

Kwakhona, qhubeka uhamba ngelixa usesikolweni okanye eofisini. Khwela izinyuko ezininzi kangangoko kunokwenzeka, hamba kunye nebhayisekile endaweni yokungena emotweni.

Yenza kunye nokungaManzi kwiDiet yeeyure ezisi-8

izinto zokwenza

Abo balahlekelwa ubunzima kunye nokutya kweeyure ezi-8;

• Kufuneka ulale ubuncinane iiyure ezi-3 emva kokutya.
• Kufuneka usebenze kwaye uhambe rhoqo.
• Kufuneka utye ukutya okuvunyelweyo ngokumodareyitha.
• Ngexesha lokutya, kufuneka utye iziqhamo ezininzi kunye nemifuno.
• Kufuneka usele amanzi aneleyo. 

Musa ukwenza

• Musa ukutya i-snack emva kwesidlo sangokuhlwa.
• Musa ukuhlala uthe cwaka ixesha elide.
• Musa ukutya ukutya okunezixa ezigqithisileyo zecarbohydrates.
• Ungatyi i-snack kude kube yiyure enye emva kokutya.
• Hlala kude notywala.

Izibonelelo zeDiet yeeyure ezisi-8

Oku kutya kuye kwathandwa ngabadlali kunye nabantu abafuna indlela yokunciphisa umzimba. Ineenzuzo ezininzi. Nangona kuthathwa njengokutya nje kwefashoni ziingcali ezininzi zempilo kunye nokomelela, 16 8 Ukutya kuye kwangqinwa ukuba kunenzuzo ekulahlekeni kwesisindo, ukulawula ubunzima, kunye nempilo yonke.

Ukongeza kwizibonelelo ezikhankanywe kwinqaku, abo banciphisa umzimba ngokuzila ukutya iiyure ezili-16 baya kuba nezi zibonelelo zilandelayo:

• Ukutya ukutya (iprotheyini ebhityileyo, amafutha asempilweni, kunye neecarbohydrates ezikumgangatho ophezulu) kunceda ukugcwalisa isisu sakho. Ngaloo ndlela, unokuwulawula ngokulula umdla wakho. Oku kwenza kube lula kuwe ukuba unciphise umzimba.
• Ukwenza umthambo yonke imihla yenye inzuzo kwabo bakwi-16 8 yokutya. Inkqubo yokuzivocavoca imizuzu eyi-8 inceda ukukhusela izihlunu. 
• Ukwanayo nenkululeko yokukhetha ixesha lakho lokutya leeyure ezisibhozo. 
• Inceda ekwehliseni i-LDL (embi) cholesterol. 
• Yehlisa uxinzelelo lwegazi. 
• Iphucula iimpawu zemetabolism ukuya kwinqanaba elithile.
• Inceda ukukhupha i-toxins.
• Iyanciphisa umngcipheko wokuphazamiseka kwentliziyo.
• Iyanciphisa umngcipheko wohlobo lwe-2 yeswekile.
• Ilinganisa iihomoni.
• Izifundo zempuku zibonisa ukuba ukuzila ukutya kunokwandisa ubomi.

Ubungozi bokutya kweyure ezisibhozo

• Ukutya okanye ukuthoba ukutya okunekhalori ephezulu kakhulu kunokukuthintela ekunciphiseni umzimba.
• Unokuziva ufuna i-snack emva kwesidlo sakusihlwa.
• Isenokungasebenzi kubantu abaneentlobo ezithile zomzimba kunye nezizathu zonyango zokutyeba.
• Kusenokubakho isicaphucaphu kunye nokuguquka kwemizwelo kwiintsuku zokuqala.
• Unokuziva udiniwe kwaye utyhafile.

Ukutya kweeyure eziyi-8 kunciphisa ixesha lokutya lemihla ngemihla kwiiyure ezisibhozo. Ukutya kufuneka kuzilwe iiyure ezili-16. Oku kutya kuphucula i-metabolism yamandla, isebenzisa amanqatha agciniweyo, kunye nokuphucula ukuvakalelwa kwe-insulin.

Unokucwangcisa ipateni yokutya yeeyure ezisibhozo ngokwendlela yakho yokuphila. Yitya ukutya okunempilo. Gwema amafutha kunye namafutha, utywala, iziselo ze-carbonated kunye nezongezo ezenziweyo.

Umthombo: 1