Indlela Yokunciphisa Isisindo Ngokudla Kwezinsuku Eziyi-17?

I-17 Day Diet UDkt. Ibhalwe nguMike Moreno  Incwadi yokudla yezinsuku eziyi-17 Ile Kuwuhlelo oludumile lokulahlekelwa isisindo. Ukudla kusho ukuthi kukusiza ukuthi ulahlekelwe ngu-17-4.5 kg ​​ezinsukwini eziyi-5 kuphela. Isisekelo salokhu kudla ukushintsha inhlanganisela yokudla kanye nokudla kwekhalori njalo ngomjikelezo wezinsuku eziyi-17.

UDkt Mike Moreno ukudla kwezinsuku eziyi-17 ngoba, uthi le ndlela yokushintsha ukudla ivimbela ubuncane futhi idala ukudideka kumetabolism ukusheshisa ukulahlekelwa isisindo. Ngakho ingabe kunjalo ngempela? Luthini ucwaningo?

Lapha kulesi sihloko "Kuyini ukudla kwezinsuku eziyi-17, kwenziwa kanjani futhi kunempilo?" Sizobheka izimpendulo zemibuzo yakho.

Kuyini Ukudla Kwezinsuku Eziyi-17?

UDkt. Moreno I-17 Day Diet, waqala ukuvela nencwadi yakhe eyanyatheliswa ngo-2010. Kuthiwa kuyasiza ukwehlisa isisindo ngokushesha nokusungula imikhuba yokudla enempilo. Isihluthulelo salokhu kudla sishintsha njalo ukudla okuthiwa kusheshisa imetabolism kanye nokudla kwekhalori.

Ukudla Kwezinsuku Eziyi-17iqukethe imijikelezo emine: Sheshisa, Yenza Kusebenze, Zuza, futhi Zuza. Imijikelezo emithathu yokuqala iyimijikelezo ethatha izinsuku eziyi-17 ngamunye, kanti umjikelezo wokugcina kufanele ulandelwe impilo yonke.

I-17 Day Diet Ngemijikelezo, inikeza amasu kanye nezinketho zokudla. Kodwa akukutsheli ukuthi mangaki ama-calories ozowathola. Ukudla kwe-caloric kukhuphuka kancane kancane phakathi nomjikelezo ngamunye.

lapha I-17 Day Dietimijikelezo emine ye

Umjikelezo wokuqala: Ukusheshisa

I-17 Day DietIsinyathelo sokuqala umjikelezo wokusheshisa. Ithi ikusiza ukuthi ulahlekelwe ngu-17-4.5 kg ​​ezinsukwini eziyi-5 zokuqala. Kule loop:

- Ukudla kwamaprotheni kuyanda.

– Ukugaya ukudla kuba ngcono.

– Ushukela kanye nama-carbohydrate acolisisiwe ayancishiswa.

- Ubuthi obungaba khona obungase buthinte imetabolism yakho buyahlanzwa.

Kulo mjikelezo, amaprotheni angenamkhawulo nemifino avunyelwe. Nokho, ukudla okuningi okunama-carbohydrate akuvunyelwe. Izithelo kuphela zihlukile - nokho, asikho isithelo esivunyelwe ngemuva kuka-14:00. Eminye imithetho okumele ilandelwe yilena:

– Idla inkukhu engenasikhumba.

- Gwema utshwala noshukela ukuze uthuthukise ukugaya.

- Yidla ukudla okubili okune-probiotic ngosuku ukuze usekele impilo yokugaya ukudla.

– Yidla kancane futhi hlafuna kahle.

– Phuza izingilazi zamanzi eziyisi-8 nsuku zonke.

– Vivinya umzimba okungenani imizuzu eyi-17 ngosuku.

Umjikelezo wesi-2: Ukwenza kusebenze

I-17 Day DietIsigaba sesibili umjikelezo wokwenza kusebenze. Phakathi nalo mjikelezo, ushintshana phakathi kwezinsuku zekhalori ephansi neziphezulu.

Ngezinsuku lapho amakhalori ephansi, ungadla ngendlela obungadla ngayo phakathi "nomjikelezo wokusheshisa." Ngezinsuku lapho udla ama-calories engeziwe, ungadla ukudla okubili kwe-carbohydrates yesitashi ngokwemvelo efana nemifino, okusanhlamvu, imifino yezimpande.

Ngemva kosuku olunekhalori ephansi emjikelezweni wokuzivocavoca, kufanele ulungise usuku lwekhalori ephezulu ngosuku olulandelayo. Kufanele igcwaliswe ngale ndlela izinsuku eziyi-17.

Iluphu yesenzo yengeza inala yezinketho zokudla ezintsha. Lo mjikelezo kuthiwa usiza ukusetha kabusha imetabolism.

Imithetho eminingi kumjikelezo we-boost iyasebenza kulo mjikelezo, njengokungadli ama-carbohydrate ngemva kuka-2pm. Phakathi nomjikelezo wesibili, kufanele udle izinketho zakho ze-carb ngesidlo sasekuseni nesasemini.

Umjikelezo wesi-3: Impumelelo

I-17 Day DietIsigaba sesithathu umjikelezo wempumelelo. Lo mjikelezo uhlose ukusungula imikhuba yokudla enempilo kanye nokuncipha kwesisindo. Akusadingeki ukuthi udle ama-calories ambalwa futhi ukudla kufana nezinsuku ze-caloric zomjikelezo wesibili.

Manje usungadla izinhlobonhlobo ezibanzi zamacarbohydrate, njengesinkwa, ipasta, okusanhlamvu okunefayibha ephezulu, kanye nanoma yisiphi isithelo esisha noma imifino.

Kunconywa ukuthi ukhuphule ukuvivinya umzimba kwe-aerobic kusuka okungenani emizuzwini eyi-17 kuye kwengama-45-60 ngosuku, njengoba udla kakhulu kunasemijikelezweni edlule.

Kuyaphawuleka ukuthi phakathi nalo mjikelezo namanje akuvunyelwe ukudla ama-carbohydrate ngemva kwehora lesi-2.

Umjikelezo wesine: Ukufinyelela esiphethweni

Labo abalandela I-17 Day Diet Isigaba sokugcina umjikelezo wokuzuza imiphumela. Ngokungafani neminye imijikelezo, kufanele ulandele lo mjikelezo impilo yonke, hhayi izinsuku eziyi-17.

Kulesi sigaba, ungakhetha noma yiluphi uhlelo lokudla ezigabeni ezintathu ezedlule bese uzilandela kusukela ngoMsombuluko kuya kuLwesihlanu ukuze uthole isidlo sasemini.

Kusukela esidlweni sakusihlwa sangoLwesihlanu kuya esidlweni sakusihlwa sangeSonto, ungadla ukudla okuthandayo ngokusesilinganisweni. Nokho, kunconywa ukuthi ungadli ngaphezu kwengxenye yesithathu yokudla kwakho okuthandayo ngempelasonto.

Ngaphezu kwalokho, ungaphuza isiphuzo esidakayo esisodwa kuya kwezimbili nsuku zonke phakathi nempelasonto. Kunconywa ukuthi wenze okungenani ihora elilodwa lokuzivocavoca ngamandla ngoMgqibelo nangeSonto, njengoba udla ama-calories engeziwe ngezimpelasonto. Phakathi nalo mjikelezo, kusanconywa ukuthi ungadli ama-carbs ngemva kuka-14:00.

Ungakwazi yini ukwehlisa isisindo nge-17 Day Diet?

I-17 Day DietOmunye wemiphumela emikhulu yokukala ukuthi ngenxa yokuthi ikhawulela ama-calories, ingakusiza ulahlekelwe isisindo - okusho ukuthi udala ukushoda kwekhalori. Ukudla ama-calories ambalwa kunalawo asetshenziswa umzimba kuyindlela eqinisekile yokwehlisa isisindo.

kodwa 1Labo abalahlekelwa isisindo nge-7-Day Diet Kukhona izimangalo ezingasekelwe ebufakazini besayensi, njengokuthi zingamangaza futhi zisheshise umzimba.

Uhlu lokudla lwezinsuku eziyi-17 Ungehlisa isisindo ngayo, kodwa abukho ubufakazi obuphakamisa ukuthi iyasebenza kakhulu kunezinye izidlo ezikhawulelwe ngamakhalori.

Izinzuzo Zokudla Kwezinsuku Ezingu-17

Ngaphezu kokulahlekelwa isisindo, I-17 Day Diet inikeza ezinye izinzuzo ezingaba khona:

Abadla imifino kanye ne-vegan

Lokhu kudla kunezinketho eziningi ezenza kube lula ukulandelwa ngabadla imifino kanye nemifino.

gluten

Kungenziwa ngaphandle kwe-gluten.

Inikeza ukudla okuningi

Inikeza izinketho zokudla kwaseMedithera, iSpanishi, amaNdiya, ama-Asia kanye nokunye okuningi.

fiber ephezulu

Utusa ukudla okuningi okunefiber ephezulu. I-Lif Akusizi nje kuphela ekunciphiseni isisindo kodwa futhi inikeza izinzuzo eziningi zezempilo.

Izingozi Zokudla Kwezinsuku Eziyi-17

I-17 Day DietNakuba inikeza izinzuzo eziningi ezingaba khona, futhi inezinkinga ezimbalwa:

ubufakazi obubuthakathaka

Abukho ubufakazi obanele bokusekela izimangalo eziningi ezenziwe mayelana nalokhu kudla. Lokhu akusekelwa izifundo zokuthi ukuzincisha ukudla kungashintsha imetabolism yakho noma umthetho wokungawadli ama-carbs ngemva kuka-14pm.

Kungase kuthinte ukusebenza kokuzivocavoca

Ukudla Kwezinsuku Eziyi-17Emijikelezweni emibili yokuqala ye-n, ikhalori kanye nokusetshenziswa kwe-carbohydrate kuphansi, okungaba nomthelela omubi ekusebenzeni.

Iluphu yokugcina kunzima ukuyisebenzisa

Emjikelezweni wokugcina, inkululeko yokudla ukudla okuthandayo kathathu ngeviki ivunyelwe. Kodwa kunzima ukugwema ukukhuluphala ngokweqile ngezimpelasonto.

Uhlu Lokudla Lwezinsuku Eziyi-17

Izinsuku ezingu-17t iqukethe izihibe ezine, ngayinye inohlu oluhlukile lwezinketho zokudla. Kulezi zihibe Uhlu lwesampula lokudla lwezinsuku eziyi-17zinikezwa ngezansi. Ukudla kwezinsuku ezi-17 bangakha imenyu yabo ngokwalolu hlu.

Okufanele Udle Emjikelezweni Wokusheshisa

Pisces

I-Salmon (esemathinini noma entsha), i-catfish, i-tilapia, i-flounder, i-tuna.

Izinkukhu

Isifuba senkukhu ne-turkey, iqanda, iqanda elimhlophe.

Imifino enesitashi

Ukholifulawa, iklabishi, i-broccoli, amahlumela aseBrussels, imifino eluhlaza, utamatisi, i-okra, u-anyanisi, izaqathe, upelepele, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, u-garlic, ubhontshisi oluhlaza, amaliki, amakhowe, njll.

izithelo ezinoshukela ophansi

Ama-apula, amawolintshi, amajikijolo (konke), ipentshisi, i-grapefruit, i-pear, iplamu, i-prune, amagilebhisi abomvu.

Ukudla kwamaProbiotic

I-kefir engenawo ushukela, ubisi olunamafutha aphansi, i-fat-flavored plain ne-fat fat

amafutha

Amafutha omnqumo namafutha e-linseed.

amasoso

I-salsa, isoso yesoya elula, ukhilimu omuncu ongenawo amafutha, ujamu ongenashukela, uviniga, ukugqoka kwesaladi engenawo amafutha, usawoti, upelepele, lwesinaphi, wonke amakhambi nezinongo, i-low-carb ketchup nesoso ye-marina.

Ungadla amaqanda njengendlela yokukhetha amaprotheni kabili ngeviki. Osayizi bengxenye bangahluka, futhi okunye ukudla kukhawulelwe enanini elithile lokuphakelwa ngosuku.

Isibonelo, ungadla izithelo ezimbili ezinoshukela omncane kuphela kanye nokudla okunama-probiotic ngosuku.

Okufanele Udle Emjikelezweni Wokuhamba

Ngokungeziwe ezinkethweni ze-loop yokusheshisa, ungangeza izinketho ezilandelayo ku-actuation loop:

igobolondo

Inkalankala, i-oyster, imbaza, izimfanzi.

Inyama yenkomo (lean)

Inyama yenkomo ethambile.

Iwundlu (lean)

Inyama yenkonyana (i-lean)

Chop.

okusanhlamvu

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

ugaye

Ubhontshisi omnyama, ubhontshisi owomile, uphizi, ubhontshisi wezinso, udali, ubhontshisi be-lima, uphizi, ubhontshisi wesoya

Imifino enesitashi

Amazambane, ubhatata, ummbila, isikwashi sasebusika, ama-yam.

Okusanhlamvu, okusanhlamvu, nemifino enesitashi kudliwa kuphela ngezinsuku lapho ugcwele amakholori.

Yini Ongayidla Emjikelezweni Wokuphumelela?

Emjikelezweni Wempumelelo, ungakhetha noma yikuphi ukudla emijikelezweni emibili yangaphambilini, futhi ukhethe kulezi zinketho ezengeziwe ezilandelayo:

inyama

Izigwaca, pheasant, ubhekeni kanye nesoseji.

Izinkwa

Isinkwa samahhala se-Gluten, isinkwa se-oat bran, isinkwa se-rye, isinkwa sikakolweni.

okusanhlamvu okuphezulu kwe-fiber

I-pasta nama-noodle

I-pasta kakolweni, i-pasta engenayo i-gluten, i-pasta esekwe ezitshalweni, i-fibre ephezulu, ama-noodle.

imifino

I-Broccoli, i-cilantro, i-fennel, uphizi, ubhontshisi obanzi, i-radishes, i-chard, ithanga, i-kelp kanye nezinye izimila zasolwandle ezidliwayo, njll.

Izithelo

Ubhanana, i-cherry, ibhilikosi, i-currant, umkhiwane, i-kiwi, imango, i-guava, i-papaya, uphayinaphu, i-tangerine njll.

Ushizi wekhalori ephansi

I-cheddar enamafutha aphansi, ushizi we-feta, ushizi wembuzi, i-semi-skimmed mozzarella, ushizi we-fat fat

ubisi

Ubisi olunamafutha aphansi, ubisi lwerayisi olungenashukela, ubisi lwe-almond, ubisi lwe-soy.

amafutha

I-Canola namafutha e-walnut.

amasoso

Imayonnaise, izingubo zesaladi ezinamafutha aphansi.

Ezinye izinketho zamafutha

Amantongomane noma imbewu, ukwatapheya, imajarini engenamafutha.

Yini Ongayidla Emjikelezweni Womphumela?

Umjikelezo wokuphela unikeza zonke izinketho zokudla ezibalwe ngenhla ukukhetha kokuthathu kwezidlo zakho ozithandayo, kusukela esidlweni sakusihlwa sangoLwesihlanu kuya esidlweni sakusihlwa sangeSonto.

Okulandelayo nakho kuvunyelwe:

– Isiphuzo sotshwala esisodwa noma ezimbili ngezimpelasonto.

- Inketho yokushintsha ukudla okuyinhloko kwesobho elisekelwe emanzini.

– 3/4 inkomishi (180 ml) ijusi yesithelo engafakwanga ushukela noma ingilazi engu-1 (240 ml) ijusi yemifino.

Ngenxa yalokho;

I-17 Day Dietwuhlelo lokunciphisa umzimba oluletha imiphumela esheshayo ngokudlula emijikelezweni ehlukene yezinhlanganisela zokudla kanye nokuthatha amakhalori.

Isiza ukwehla kwesisindo ngokuncoma ukudla okungakacutshungulwa ngokuphelele nokuzivocavoca. Noma kunjalo, izimangalo zayo eziningi nemithetho azisekelwa ubufakazi besayensi bezinga eliphezulu.

Ngaphezu kwalokho, ukuphumelela kwayo ekugcineni ukuncipha kuyangabazeka, njengoba kudingeka ukudla impilo yonke.

Kunalokho, ukukhuthaza ukudla okungokwemvelo kuphela, ukunciphisa ushukela ocolisisiwe, nokwamukela imikhuba enempilo njengokuvivinya umzimba njalo kungase kuphumelele kakhulu ekugcineni ukuncipha kwesisindo ngokuhamba kwesikhathi.