Yintoni i-Bone Broth Diet, Yenziwa Njani, Ngaba Kukunciphisa Ubunzima?

ithambo umhluzi ukutyaNgenye yezidlo eziphantsi kwe-carb ezidibanisa ukutya kwe-paleo kunye nokuzila ngokukhawuleza. Kuxelwa ukuba kunceda ukulahlekelwa yi-15-6 kilos ngeentsuku ezili-7 nje. Nangona kunjalo, esi sigqibo asixhaswanga luphando.

Kwinqaku "yintoni ukutya komhluzi wamathambo", "ukwenza njani ukutya komhluzi wamathambo" ulwazi luya kunikwa.

Yintoni iBone Broth Diet?

Isidlo somhluzi weentsuku ezingama-21iqulunqwe ngu "Kellyann Petrucci," ugqirha we-naturopathic owapapasha incwadi malunga nokutya. Abo banobunzima obugqithisileyo bokulahlekelwa banokwandisa ixesha nangakumbi.

Yitya ukutya okune-carb ephantsi, i-paleo-style (ikakhulukazi inyama, intlanzi, iinkukhu, amaqanda, imifuno engekho-starchy kunye namafutha anempilo) kunye nomhluzi wamathambo iintsuku ezintlanu ngeveki. Zonke iimveliso zobisi, iinkozo, iimbotyi, iswekile eyongezelelweyo kunye notywala kufuneka ziphetshwe.

Umhluzi wamathambo wenziwa ngokubilisa amathambo ezilwanyana ukuya kuthi ga kwiiyure ezingama-24 ukukhulula iiminerali, i-collagen, kunye ne-amino acids.

Iintsuku ezimbini ngeveki, ekubeni usenako ukusela umhluzi wamathambo, ukuzila ukutya okuncinci kwenziwa endaweni yokuzila ukutya okupheleleyo, okuguqulwa ngokukhawuleza.

Yenziwa njani iBone Broth Diet?

ithambo umhluzi ukutyaIbandakanya iintsuku ezi-5 ezingezizo ukutya, iintsuku ezi-2 ezilandelelanayo zokuzila. Akufanele utye nantoni na emva kwe-7pm kuzo zombini iintsuku zokuzila kunye nezingezizo. 

Iintsuku Zokuzila

Ngeentsuku zokuzila ukutya, unokhetho ezimbini:

1.Ukhetho: Ukusela i-6 ml ye-bone broth ye-240 servings iyonke.

2.Ukhetho: Sela iiseshini ezintlanu zomhluzi wamathambo, emva koko utye isidlo sokugqibela kunye neprotein snack, imifuno, kunye namafutha anempilo.

Nokuba yeyiphi na indlela, uya kufumana kuphela i-300-500 yeekhalori kwiintsuku zokuzila. 

Iintsuku ezingezizo ukutya

Ngeentsuku ezingezizo, ukhetha ukutya okuvumelekileyo kwiiprotheni, imifuno, iziqhamo kunye namanqatha. Kufuneka ubambelele kwesi sicwangciso silandelayo: 

Isidlo sakusasa: iprotein enye, ishumi lamafutha, isiqhamo esinye

Isidlo sasemini: iprotein enye, iiseko ezimbini zemifuno, enye ishumi lamafutha

Isidlo sangokuhlwa: iprotein enye, iiseko ezimbini zemifuno, enye ishumi lamafutha

I-Snacks: iglasi yomhluzi wamathambo kabini ngosuku 

Iikhabhohayidrethi - kubandakanywa iziqhamo kunye nemifuno yesitatshi - zisetyenziswa kancinci kakhulu ukukhuthaza ukutshiswa kwamafutha. I-Petrucci ayizange ichaze ukuba zingaphi iikhalori eziza kudla ngeentsuku ezingezizo. 

80/20 iSicwangciso soLondolozo

Emva kweentsuku ezingama-21, kuxhomekeke xa ufikelele usukelo lwakho lokuncipha kobunzima - ukukunceda ugcine ubunzima bakho 80/20 isicwangcisouyapasa.

I-80% yokutya okutyayo yenziwe kukutya okuvumelekileyo kwaye i-20% kukutya okungabandakanywa ekudleni. Kuxhomekeke kuwe ukuba uyaqhubeka na iintsuku zokuzila ngexesha lesigaba sokulondoloza. 

Ukutya okuvunyelweyo kwi-Bone Broth Diet

Umhluzi wethambo usisiseko sokutya kwaye kufuneka ukuba wenziwe ekhaya. Ngeentsuku ezingezizo ukutya, ukhetho lwenziwa kuluhlu lokutya okupheleleyo kunye nokuncinci okucutshungulwayo, ngokukhethekileyo i-organic. Imizekelo yokutya okuvumelekileyo: 

Iiproteni

Inyama yenkomo, inkukhu, intlanzi, amaqanda – kukhethwa ukuba amaqanda afakwe kwi-pasteurized kwaye intlanzi kufuneka ibanjwe endle.

Imifuno

Imifuno efana ne-asparagus, i-artichokes, i-Brussels ihluma, iklabishi, i-cauliflower, i-celery, isitshalo seqanda, amakhowa, i-anyanisi, isipinashi, i-turnips, i-broccoli, imifuno, i-tomato kunye ne-squash yasehlotyeni. 

Iziqhamo

I-apula, i-cherry, i-apricot, ipere, i-orenji, iziqhamo zamaqunube, imelon, isitrasi, i-kiwi-inkonzo enye ngosuku 

amafutha enempilo

I-avocado, ioli yekakhukhunathi, i-hazelnut, ioli yeoli, ibhotela. 

iziqholo

Ityuwa (i-pink Himalayan), ezinye iziqholo, iviniga, i-salsa sauce. 

Un

umgubo wealmond, umgubo wekhokhonathi 

Iziselo

ikofu, iti, amanzi iziselo calorie-free ezifana

Ukwenza Umhluzi Wamathambo

umhluzi wamathambo Kufuneka ube organic kwaye wenze ngokwakho. Kunconywa ukusebenzisa amathambo adibeneyo, unyawo kunye nentamo ngenxa yokuba zizityebi kwi-cartilage. 

Ukutya okufuneka uphephe

Ukutya kweentsuku ezingama-21 kucebisa ukuba kuthintelwe ukutya okuthile okubangwa ukunciphisa ukudumba, ukuxhasa impilo yamathumbu, kunye nokunyusa ukutshisa kwamafutha. Ukutya onokuhlala kude nako kubandakanya: 

cereals

Iinkozo ezingenaGluten ezifana nengqolowa, i-rye, ibhali, kunye nezinye iinkozo ezine-gluten, kunye nombona, irayisi, iquinoa kunye ne-oats. 

iioli ezisulungekileyo

i-oyile yecanola kunye neeoli zemifuno ezifana nemajarini 

iziqhamo ezilungisiweyo

Iziqhamo ezomisiweyo, ijusi, kunye neziqhamo ezilekesekileyo 

sugar

Iswekile yetafile, iintlobo zeswekile ezisulungekileyo ezifana nobusi kunye nesiraphu yemaple, izimuncumuncu ezenziweyo - ezifana ne-aspartame, i-sucralose kunye ne-acesulfame K-kunye nezinto ezithatha indawo yeswekile yendalo kuquka i-stevia. 

amazambane

Zonke iintlobo zeetapile ngaphandle kwebhatata 

Iimbotyi

Iimbotyi, iimveliso zesoya, amandongomane kunye nebhotolo yamandongomane 

Iimveliso zederi

Ubisi, iyogathi, itshizi, ice cream kunye nebhotolo 

Iziselo

I-Soda (rhoqo kunye nokutya) kunye neziselo ezinxilisayo 

Ngaba unokunciphisa umzimba kunye nokutya komhluzi wethambo?

Ukutya komhluzi wamathambo okanye abo bafuna, akukho sifundo siqinisekisiweyo soku kutya. Kuphela nguKellyann Petrucci, umbhali wale ncwadi, owaqalisa isifundo kwaye kwachazwa ukuba kuye kwanceda ukunciphisa iikhilogram ezintandathu okanye ezisixhenxe.

ithambo umhluzi ukutyaisekwe kwezinye iindlela ezisetyenzisiweyo:

i-carb ephantsi

Uphononongo lwezenzululwazi lokutya okune-carb ephantsi lubonisa ukuba zibonelela ngokulahleka kwesisindo ngaphezu kokutya okuphantsi kweekhalori. 

ukutya kwepaleo

Kwisifundo seeveki ezintathu, ukutya kwepaleo Abantu abatyebileyo abazenzileyo baphulukana ne-2,3 kg kunye ne-0,5 cm ukusuka esinqeni sabo. 

ukuzila ukutya okwethutyana

Kuphononongo lwezifundo ezihlanu, ezimbini ukuzila ukutya okwethutyana Abantu abatyebileyo abayisebenzisayo babonisa ukulahleka kwesisindo esikhulu xa kuthelekiswa nokukhawulelwa kwekhalori eqhubekayo, ngelixa abathathu babonisa ukulahleka kwesisindo esifanayo ngendlela nganye.

Ke ngoko ithambo umhluzi ukutya Yindibaniselwano yeendlela eziqinisekisiweyo ezikhankanywe ngasentla zokunciphisa umzimba. Ngoko kunokunceda ukunciphisa umzimba. 

Ziziphi iiNzuzo ngokutya kweBone Broth?

ithambo umhluzi ukutyaIbanga ukuba ilawula iswekile yegazi, inciphisa imibimbi yolusu, ikhusela impilo yamathumbu, kwaye iphucula ukudumba kunye neentlungu zamalungu.

Nangona kunjalo, ezi zibonelelo azikabhalwanga kwizifundo. Uphando kwizinto zomntu ngamnye luyafuneka ukuvavanya ukunyaniseka kwazo.

ukuphucula iswekile yegazi

Ngokwayo, ukunciphisa umzimba kuphucula iswekile yegazi. ithambo umhluzi ukutyaUkunciphisa i-carbohydrates ekudleni kunokunyusa le mpembelelo.

Uphononongo olutshanje lokutya okunekhalori ephantsi kubantu abanesifo sikashukela sohlobo lwe-2 bagqiba ukuba ukutya okune-carb ephantsi kusebenza ngakumbi kunokutya okunamafutha aphantsi ekuphuculeni ukulawula iswekile yegazi, ngakumbi emva kokutya.

Ukongezelela, uphando lubonisa ukuba i-calorie ephantsi, i-low-carb diet inciphisa uhlobo lwe-2 yeemfuno zeyeza zeswekile ngokufanelekileyo kune-calorie ephantsi, i-fat-fat diet.

Ulusu olukhangeleka luncinci

U-Petrucci uthi ukutya umhluzi wethambo kunokuncedisa ukunciphisa imibimbi ngenxa yomxholo we-collagen.

Inani elikhulayo lezifundo libonisa ukuba izongezelelo ze-collagen zinokunciphisa kakhulu imibimbi yesikhumba xa kuthelekiswa ne-placebo.

Nangona enye i-collagen oyidlayo idityanisiwe ibe yi-amino acids, ezinye zingena egazini njengamatyathanga amafutshane e-amino acids kwaye zinokubonisa umzimba ukuba uvelise i-collagen.

Ukuphucula impilo yamathumbu

ithambo umhluzi ukutyaKuthiwa i-collagen kwi-bone broth inokunceda ukuphilisa amathumbu, kodwa umhluzi wethambo awuzange uvivinywe kule njongo.

Nangona kunjalo, obunye ubungqina bubonisa ukuba iimveliso zokugaya i-collagen, kuquka i-amino acids glycine kunye ne-glutamine, inokuphucula impilo yamathumbu ngokuqinisa i-mucosal ye-digestive tract.

Ukunciphisa ukuvutha

Ukutyeba kakhulu kudibaniswa nokwanda kokukhululwa kweekhompawundi ezivuthayo. Ngokuba, ithambo umhluzi ukutya Ukutya kokunciphisa umzimba okunje

Ukwengeza, ithambo umhluzi ukutyaUkutya ukutya okunempilo, okufana nemifuno ene-antioxidant kunye ne-omega-3-rich fish, kunokunceda ukunciphisa ukuvuvukala.

intlungu edibeneyo ingaphantsi

Intlungu edibeneyo inokubangelwa uxinzelelo olongezelelweyo kumalungu kunye nokudumba ngenxa yokutyeba. Ngokuba, ithambo umhluzi ukutyaUkulahlekelwa ubunzima njengoko kucetywayo kunokunciphisa intlungu edibeneyo.

Ziziphi iingozi zokutya kweBone Broth?

ithambo umhluzi ukutyaKunzima ukuphumeza. Unokwenza umngcipheko wokunqongophala kwezondlo kuba uthintela amaqela athile okutya, njenge-calcium kunye nefiber.

Ngaphandle koko, ukuzila ukutya okwethutyana kunye nokutya okune-carb ephantsi kunokubangela iziphumo ebezingalindelekanga ezifana nokudinwa kunye nesicaphucaphu. 

Ngenxa yoko;

ithambo umhluzi ukutyaisicwangciso sokutya seentsuku ze-5 esidibanisa i-2-day low-carb paleo yokutya kunye ne-21-day bone isobho ngokukhawuleza.

Akukacaci ukuba kungcono kunokutya okuphantsi kweekhalori, nangona uphando oluthile lubonisa ukuba le ndlela yokutya inokunceda ukunciphisa umzimba.