Zakudya zozungulira, masiku 7, -2 kg

Kuchepetsa thupi mpaka makilogalamu 2 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 1340 Kcal.

Malinga ndi akatswiri ambiri azakudya, kusinthanitsa ma calorie ochepa komanso kutsitsa masiku ndi njira yabwino kwambiri yochepetsera thupi. Kutengera izi, chakudya chapadera cha cyclical keto chidapangidwa. Zikuoneka kuti kunyenga njira kagayidwe kachakudya m`thupi, kuthandiza kuwotcha mafuta popanda kutaya minofu minofu.

Zofunikira pazakudya za cyclic

Choyamba, tiyeni tiwone kufunikira kwa kudya mafuta. Ndi chinthu chofunikira kwambiri pakupanga kagayidwe kachakudya komanso gwero losungika lomwe limatulutsa mphamvu kuti ziwalo zizigwira ntchito bwino. Mafuta otsika kwambiri ndi owopsa chifukwa zimapangitsa kuti zikhale zosatheka kupanga bwino mahomoni. Matendawa amatha kuyambitsa mavuto ambiri azaumoyo, mpaka imfa.

Kodi nchifukwa ninji zakudya zokhala ndi mafuta ochepa kapena zamafuta ochepa nthawi zambiri sizigwira ntchito kapena kutulutsa zotsatira zake? Pafupifupi masiku 3-4 pambuyo pa kudulidwa kwakukulu kwa mafuta muzakudya komanso kuchepa kwa kalori mu menyu, thupi lathu limayambitsa njira zodzitetezera mwadzidzidzi, zomwe, makamaka, kagayidwe kake kamachepetsa ndipo minofu imayamba kusweka. Chifukwa chake thupi likuyesera kupulumutsa mafuta omwe amafunikira pamoyo wabwinobwino. Choncho, imodzi mwa njira zosavuta komanso zothandiza kwambiri zochepetsera thupi ndikubwezeretsa thupi kuti likhale labwino pambuyo pa masiku 3-4 a zakudya zochepa zama calorie ndi kuchepetsa mafuta. Monga lamulo, kudya kwanthawi zonse kwa maola osachepera 60 kumapangitsa kuti thupi lizikonzanso ndikulikonzekera kuti liwondenso, lomwe, ngati kuli kofunikira, limatha kupitilizidwa.

Izi ndi zomwe cyclical diet imachokera. Mwachitsanzo, muyenera kudya chakudya chochepa cha calorie kuyambira Lolemba mpaka Lachinayi theka, Lachisanu ndi Loweruka ndi nthawi zotsegula, ndipo Lamlungu ndi tsiku la kusintha (pamene malamulo a zakudya amasinthanso).

Chifukwa chake, kwa masiku atatu ndi theka oyamba, ndikofunikira kuchepetsa zopatsa mphamvu zazakudya ndi 30-40%, ndikuchepetsa kuchuluka kwamafuta mkati mwake mpaka 30-40 magalamu. Sikoyenera kuchepetsa chizindikirochi mwamphamvu kwambiri, mwinamwake mungakumane ndi mawonetseredwe oipa omwe tawafotokozera pamwambapa. Waukulu kalori zili zakudya akupeza kuchokera mapuloteni mankhwala. Ngati mukufuna kuti zakudya izi zikhale zogwira mtima momwe mungathere kwa inu, ndikofunika kukonzekera bwino komanso kuchita masewera olimbitsa thupi. M'masiku oyambirira, thupi silimvetsabe kuti zakudya zake zadulidwa. Pazifukwa izi, ndikofunikira kulandira chithandizo chogwira ntchito kwambiri pakali pano. Njira yabwino yochitira masewera olimbitsa thupi ndikuphatikiza masewera olimbitsa thupi a Cardio ndi mphamvu. Izi zidzalola onse "kusungunuka" mafuta ndi kupanga thupi lokongola lothandizira.

Kutsegula kumayamba kuchokera theka lachiwiri la Lachinayi. Pambuyo pa chakudya chamasana, tikulimbikitsidwa kuchita masewera olimbitsa thupi pambuyo pa maola angapo. Chifukwa chake, kuchuluka kwa ma calories omwe akubwera kudzagwiritsidwa ntchito popanga minofu. Lachisanu ndi tsiku lachakudya champhamvu kwambiri. Masiku ano ndikofunikira kudya ma calories 30-40% kuposa momwe mumaganizira. Poyerekeza ndi chiyambi cha zakudya, calorie kudya ndi pafupifupi 3 nthawi apamwamba.

Loweruka madzulo, ndizofunika kwambiri kuchita masewera olimbitsa thupi ndikugogomezera masewera olimbitsa thupi ndi "chitsulo". Izi zidzathandiza thupi kuyatsa njira ya kukula kwa minofu, yomwe imatenga zopatsa mphamvu zambiri kuposa mafuta. Izi zimakuthandizani kuti muchepetse thupi mwachangu ndikukhalabe ochepa mtsogolo.

Ponena za tsiku lachisanu ndi chiwiri lazakudya za cyclic, muyenera kudya ma calorie omwe mwalimbikitsa. Komanso, ambiri a iwo bwino anatumiza kwa thupi theka loyamba la tsiku, moganizira mphamvu kadzutsa. Lamlungu usiku ndiabwino pochita masewera olimbitsa thupi kwambiri.

Zimalimbikitsidwanso kuchotsa mchere ndi shuga pazakudya panthawi yotsitsa. Ngati, ndi zakudya zamapuloteni-zomera, mukumva njala (yomwe imatha kuwonedwa mwa anthu omwe amazolowera kutsagana ndi chakudya chonse ndi mkate), mutha kudya mkate wa 1-2 patsiku, koma osati chakudya chamadzulo.

Ponena za kutsitsa ndi masiku osinthika, mutha kudya chilichonse chomwe mukufuna. Koma, ndithudi, zidzakhala zogwira mtima kwambiri ponena za kuwonda ndi ubwino wa thanzi kuti mudye zakudya zopatsa thanzi, osati mafuta ambiri komanso zakudya zama calorie. Ndipo zomwe mumakonda kudya zowopsa, zomwe sikoyenera kuzisiya kwathunthu, lolani nokha nthawi yam'mbuyomu yatsiku komanso moyenera.

Ndi osavomerezeka kutsatira zakudya cyclic kwa masabata oposa anayi. Ngati mukwaniritsa zomwe mukufuna posachedwa, mutha kusiya kudya msanga.

Ndikoyenera kudya osachepera kasanu patsiku, kutsatira mfundo za zakudya zopatsa thanzi ndipo potero kuchepetsa mwayi wa thupi kuyamba kudziunjikira kunenepa kwambiri kapena kusunga komwe mukufuna kuchotsa. Monga momwe anthu omwe ayesera njira iyi pawokha amati, mutha kutaya mapaundi owonjezera a 15 pamwezi. Kumene, zambiri zimadalira munthu makhalidwe a chamoyo, pa kuchuluka kwa kulemera kwa thupi, pa kukhwima kwa zakudya, pa mlingo wa zolimbitsa thupi.

Kukhalabe zotsatira analandira, muyenera bwino kuchoka zakudya. Komanso, mukakhala nthawi yayitali, ndipo ma kilogalamu ochulukirapo omwe munatha kutaya, m'pamenenso amamaliza njirayo. Ndikofunikira kuyambitsa pang'onopang'ono zakudya zomwe sizinavomerezedwe ndi zakudya (panthawiyi, masiku otsitsa). Chifukwa chake, masiku angapo oyamba mutatha kudya, onjezerani masamba amodzi kapena awiri kapena zipatso zomwe sizinaphatikizidwe ndi malamulo ochepetsa thupi. Ndibwino kuti tikhazikitse gawo lalikulu lazakudya pazakudya zopanda mafuta komanso nsomba zowonda, mkaka ndi mkaka wokhazikika wamafuta ochepa, ndikuwonjezera chakudya ndi chakudya chothandiza monga chimanga ndi mkate wonse wambewu. Yesetsani kuchepetsa kumwa kwa ufa ndi maswiti ena. Zomwezo zimagwiranso ntchito pazakudya zamafuta ndi zokazinga. Kupatulapo ndi njira yopangira kutentha, komwe kuphika kumachitika mu poto yowuma. Komabe, kwa nthawi yoyamba mutatha kudya zakudya zolimbitsa thupi, ndikofunikira kuyesa ma calories omwe amadya tsiku lililonse, zomwe ndizofunikira kuti zisungidwe pamlingo woyenera. Komanso musaiwale za masewera. Zowonadi, kutsatira malamulo osavutawa kudzakuthandizani kuti mukhale muzolemera zatsopano, zomasuka kwa inu kwa nthawi yayitali.

cyclic menyu zakudya

Chitsanzo cha kusala kudya tsiku zakudya cyclic zakudya

Chitsanzo cha Boot Day kapena Crossover Day Diet

Zindikirani… Sinthani zopatsa mphamvu za menyu zomwe mukufuna kutengera kutengera tsiku lomwe liri, ndikutengera zomwe mumadya. Kuti muwerenge kuchuluka kwa calorie tsiku lililonse, muyenera kuganizira zinthu zambiri, zomwe zazikulu ndi zaka, kulemera, kutalika, kuchuluka kwa masewera olimbitsa thupi. Kuti muwerenge chizindikirochi molondola kwambiri, ndi bwino kugwiritsa ntchito chowerengera cha intaneti.

Contraindications kwa cyclic zakudya

• Contraindications kwa cyclic zakudya ndi matenda a impso, chiwindi, komanso matenda a mtima, amene analimbikitsa zolimbitsa thupi ndi zoletsedwa.
• Ndizosafunikiranso kutembenukira ku njira yochepetsera thupi pamaso pa matenda a shuga mellitus. Asanayambe kudya, kukaonana ndi dokotala mulimonsemo sikungakhale kopanda phindu.
• Contraindications monga mimba, mkaka wa m`mawere, matenda a m`mimba thirakiti.

Ubwino wa Zakudya Zampikisano

Mapindu a cyclic diet ndi ambiri.

1. Chimodzi mwazinthu zazikulu ndikuchepetsa thupi losalala komanso lowoneka bwino, chifukwa chake njirayo siyimayendetsa thupi kukhala lotopetsa.
2. Kukhala ndi zomanga thupi zambiri kungakuthandizeni kuchepetsa kukhumudwa kwa njala ndikukhala ndi mphamvu zochitira masewera olimbitsa thupi.
3. Monga lamulo, zakudya zimaperekedwa mosavuta, ndipo zotsatira za ntchito yake sizidziwika.
4. Ndizodabwitsanso kuti kulemera panthawi ya zakudya zozungulira kumachoka chifukwa cha kuchotsa mafuta, osati chifukwa cha kutsanzikana ndi madzi, monga momwe zimakhalira ndi njira zina.
5. Ndibwinonso kuti ndi mndandanda wopangidwa bwino, zinthu zonse zofunika zidzalowa m'thupi, choncho sikuyenera kukhala ndi vuto la thanzi.

Kuipa kwa cyclic zakudya

1. Kuti chakudya chikhale chogwira ntchito, ndibwino kuti mupite ku masewera, komanso panthawi inayake, yomwe si aliyense angakhoze kuchita mogwirizana ndi ndondomekoyi.
2. Zingakhalenso zovuta kwa anthu osakonzekera mwakuthupi, chifukwa sikuti ndi masewera olimbitsa thupi okha omwe akulimbikitsidwa.
3. Kuvuta pazakudya zozungulira kungakhale kofunikira kuyerekeza pafupifupi ma calorie omwe ali muzakudya komanso kuchuluka kwamafuta omwe alipo. Simungathe kuchita popanda kuwerengera.
4. Tiyeni tikumbukire kuti kuchuluka kwa mapuloteni omwe amalimbikitsidwa masiku ena nthawi zina kumayambitsa vuto la m'mimba (makamaka kudzimbidwa).

Kubwereza cyclic zakudya

Ngati mumathera pazakudya za cyclic kuyambira milungu iwiri mpaka mwezi, ndiyeno mukufuna kuonda kwambiri, mutha kugwiritsanso ntchito njira iyi pakatha miyezi iwiri.

Omwe amadzichepetsera pazakudya za cyclic marathon mlungu ndi mlungu, koma pamapeto pake amazindikira kuti amalakalaka zotsatira zazikulu, amathanso kudya izi mwezi ndi theka zitatha.