Zakudya za Moreno, masiku 68, -22 kg

Kuchepetsa thupi mpaka makilogalamu 22 m'masiku 68.

Ma calorie apakati tsiku ndi tsiku ndi 1250 Kcal.

Njira yochepetsera thupi yomwe tikufuna kukuwuzani idapangidwa ndi a Michael Rafael Moreno, dokotala waku America. Zakudyazi zimachokera pakuchepetsa munthawi yomweyo kalori wazakudya, kuyambitsa njira zamagetsi mthupi ndikusunga tsogolo lawo mwachangu mokwanira.

Zofunikira pakudya za Moreno

Njira yochepetsera ndi kulemera kwa zakudya za Dr. Moreno imagawidwa m'magawo 4 masiku 17. Koma gawo lachinayi lomaliza limatha kupitilizidwa nthawi iliyonse. Monga lamulo, njirayi imagwiritsidwa ntchito ndi anthu omwe amafunika kuchepetsa kwambiri kulemera kwa thupi. Ngati mukufuna kutaya pang'ono, ndiye kuti mutha kukhala pagawo lotchedwa "kutsegula".

Kuchita bwino kwa zakudya za Moreno kumachitika chifukwa choti zomwe zili ndi kalori ya tsiku ndi tsiku imangosinthasintha, thupi lilibe nthawi yoti lizolowere, ndipo chifukwa cha ichi, kulemera kwake kumachepa nthawi zonse pakudya.

Tsopano tiyeni tiwone bwino gawo lirilonse la njirayi. Gawo loyamba - "Kuthamangitsa" - cholimba komanso chovuta kwambiri, koma chobala zipatso. Nthawi zambiri zimatengera mpaka 6-8 kilogalamu kulemera owonjezera. Ntchito yayikulu ya gawoli ndikuyambitsa metabolism momwe mungathere. Zopatsa mphamvu za tsiku ndi tsiku siziyenera kupitilira mphamvu za 1200. Zoletsa zina zimayikidwa pazogulitsa.

Mutha kuyigwiritsa ntchito pa "kupititsa patsogolo":

- nkhuku yopanda khungu, nsomba zowonda, ng'ombe yowonda;

- tofu, kanyumba kotsika mafuta, tchizi wopanda mafuta;

- yogurt yotsika kapena yogurt wachilengedwe (mpaka 400 ml tsiku);

- azungu a mazira a nkhuku (palibe zoletsa);

- mazira a nkhuku za nkhuku (patsiku - osaposa ma PC awiri, pa sabata - mpaka ma PC 2);

- masamba osakhala wowuma (kutsindika kuyenera kukhala pa kabichi yoyera, nkhaka, tomato, broccoli);

- zipatso zopanda zipatso ndi zipatso (mpaka 300 g ndi kumayambiriro kwa tsiku);

- mafuta osapanganitsidwa a azitona ndi mafuta a fulakesi (mpaka supuni 2 patsiku ndipo ndibwino kuti musawatenthe).

Yambani tsiku lanu ndi kapu yamadzi yokhala ndi mandimu. Shuga mulimonsemo ndi oletsedwa. Ngati ndizovuta kuchita popanda maswiti, kapena mukumva kufooka kwambiri, nthawi ndi nthawi, lolani uchi pang'ono wachilengedwe. Onetsetsani kuti mumamwa madzi oyera ambiri. Kuchokera ku zakumwa zotentha, tikulimbikitsidwa kuti tisankhe tiyi wobiriwira, infusions wazitsamba. Muthanso kumwa khofi. Mosakayikira, zolimbitsa thupi nthawi zonse monga kutentha, kuyenda mwachangu kapena kuthamanga kumalimbikitsidwa. Ndipo maphunziro akuthupi oterewa ayenera kukhala mphindi 17. 17 ndiye nambala yayikulu m'machitidwe a Moreno.

Pamapeto pa gawo loyamba, pitani gawo lachiwiri, lomwe limatchedwa "Kutsegula"… Apa chakudya "zigzags" chimaperekedwa: kusinthana kwa masiku "anjala" (ma calories 1200) okhala ndi "okwanira" (ma calorie 1500). Komanso, mphamvu zambiri ziyenera kugwiritsidwa ntchito koyambirira kwa tsiku. Pa "kutsegula" ku zakudya zomwe zanenedwa kale, muyenera kuwonjezera tirigu, mkate wa chimanga, masamba owuma. Ndi bwino kudya gawo laphalaphala koyambirira kwa tsiku. Monga momwe wopanga njirayo amanenera, umu ndi momwe chakudya chimayambira, chifukwa njira zamagetsi mthupi zimayambitsidwanso, ndipo kulemera kwake kumapitilizabe kuchepa.

Pakati pa "kutsegula" ndikofunikira kuti musachepetse kuchuluka kwa masewera olimbitsa thupi, koma, m'malo mwake, kuti muwonjezere. Gawo lachiwiri la zakudya za Moreno, kuonda nthawi zambiri kumakhala pafupifupi ma kilogalamu asanu kapena asanu ndi limodzi.

Izi zikutsatiridwa ndi gawo lachitatu - “Kupeza”… Pa izo, muli ndi mwayi kunena zabwino kwa ena atatu kapena anayi mapaundi owonjezera. Tsopano kuchuluka kwa mapuloteni muzakudya kuyenera kuchepetsedwa. Osadandaula ndi kuchepa kwa chingwe chowongolera, siteji iyi imaphatikiza zotsatira zam'mbuyomu.

Kuphatikiza pa chakudya chololedwa pa "kuthamanga" ndi "kuyambitsa", mutha kugwiritsa ntchito zinthu zotsatirazi (ndalama zomwe zaperekedwa patsiku):

- mkate wonse wa tirigu kapena pasitala wa tirigu (mpaka 200 g);

- zipatso zokoma (mpaka 200 g kumayambiriro kwa tsiku);

- gawo limodzi la maswiti omwe mumawakonda (gawo lingatanthauze, mwachitsanzo, keke yaying'ono kapena maswiti a chokoleti);

- kapu ya vinyo wouma.

Bonasi ya gawo lachitatu ndikuti nthawi ndi nthawi (makamaka osapitilira kawiri kapena katatu m'masiku 17) mutha kumadzipatsa chakudya chabwino. Mwachitsanzo, amaloledwa kudya magawo angapo a chokoleti kapena mbale ina yomwe amakonda. Ndipo ngati mumasowa mowa, mumatha kugula kapu ya vinyo wouma. Sankhani zomwe mukufuna. Koma tikulimbikitsidwa kuti mphamvu yopumira isadutse zopatsa mphamvu 100 nthawi imodzi.

Simuyenera kudya magawo awiri (osachepera atatu) azinthu zama protein patsiku, ndipo kulemera kwa gawo limodzi zisapitirire 150 g. Malingaliro apadera amaperekedwanso ponena za masewera. Kuti muchepetse thupi, muyenera kuchita masewera olimbitsa thupi kwa maola osachepera atatu pa sabata, ndipo pasakhale kupitirira masiku awiri otsatizana kuti mukhale bata.

Gawo lomaliza lachinayi la zakudya za Moreno - “Kukonza”… Kuti muthandizire zotsatira za zakudya zanu, lembani zakudya zanu ndi zakudya zomwe zakonzedwa mu Gawo Lachitatu. Koma kamodzi kapena kawiri pamlungu amaloledwa kudya chakudya "chopanda pake", chomwe chimakhala ndi kalori yopitilira mayunitsi 400, ndi kapu ya vinyo wouma. Ngati simukukhutira ndi zomwe zakudyazo, mutha kupitanso mu "kutsegula" ndi "kupambana".

Mutha kutsatira mfundo za "kukonza" kwa nthawi yayitali (ngati mumakhala omasuka, ngakhale moyo wanu wonse). Chocheperako ndikukhala pamadyedwewa masiku 17. Kuchepetsa thupi pano kuli ndi makilogalamu 1-1,5 pa sabata.

Ndikofunikira kukumbukira nthawi zonse kudziletsa. Kupanda kutero, ngakhale utachepa bwanji, mapaundi omwe adatayika amatha kubwerera kwa iwe. Mchigawo chachinayi, zipatso zimatha kulowedwa m'malo mwa timadziti ta zipatso. Ndi bwino kumwa, kumene, zakumwa zongofinya kumene. Ndipo m'malo mwa masamba, mutha kudya msuzi wopanda mafuta kutengera iwo. Ma kilogalamu ena angapo atha kukusiyirani "yokonza" (bola pakadakhala china choti musiye). Munthawi imeneyi, amaletsedwanso kudya shuga mu mawonekedwe ake oyera. Sitikulimbikitsidwa kuti muchepetse masewerawa poyerekeza ndi gawo lachitatu.

Ndikoyenera kuchepetsa kugwiritsa ntchito mchere panthawi yonse yazakudya, koma musalole kuti musiye. Amaloledwa kupereka mankhwala ndi zokometsera zochepa, zonunkhira, kuwonjezera adyo, mpiru pang'ono. Zipatso zokoma ndi timadziti zochokera pa iwo akhoza kuloledwa m'mawa. Ndikoyenera kudya mkaka wosakanizidwa tsiku lililonse. Nthawi zambiri, malingalirowa ayenera kutsatiridwa pambuyo pazakudya.

Zakudya za Moreno

Chitsanzo cha zakudya za tsiku ndi tsiku za "kufulumira"

Kadzutsa: omelet mazira awiri; mphesa zazing'ono; tiyi. Chakudya: nkhhuku yophika yophika komanso saladi wa masamba osakhuthala atsopano. Akamwe zoziziritsa kukhosi: kapu ya yogati yopanda kanthu; zipatso zatsopano pang'ono kapena apulo wobiriwira. Chakudya chamadzulo: nkhuku yotentha yophika ndi kaloti ndi katsitsumzukwa.

Chitsanzo cha chakudya cha tsiku ndi tsiku pa gawo la "kutsegula"

Chakudya cham'mawa: gawo la oatmeal, wophika m'madzi, ndi magawo a pichesi wodulidwa; tiyi. Chakudya: 2 tbsp. l. mpunga wophika wofiirira; kagawo kakang'ono kanyama kanyama; nkhaka ndi phwetekere saladi. Akamwe zoziziritsa kukhosi: kusakaniza zipatso, zomwe zimathiriridwa ndi yogati wachilengedwe. Chakudya chamadzulo: nsomba ya salimoni yophikidwa ndi masamba.

Chitsanzo cha zakudya zamasiku onse kuti zitheke

Chakudya cham'mawa: dzira limodzi la nkhuku yophika; mkate wonse wambewu; manyumwa ndi tiyi. Chakudya chamasana: nkhuku yophika kapena yophika ndi saladi wa masamba. Akamwe zoziziritsa kukhosi: apulo kapena manyumwa; kapu ya yogurt; mkate wonse wambewu; tiyi. Chakudya chamadzulo: nsomba yansomba yokometsedwa ndi nkhaka zatsopano.

Chitsanzo cha zakudya za tsiku ndi tsiku pa gawo lokonza

Chakudya cham'mawa: omelet ya mazira awiri kapena atatu; chipatso champhesa; tiyi. Nkhomaliro: yokazinga poto wouma kapena nsomba zophika; nkhaka ndi kabichi saladi, tiyi kapena khofi. Akamwe zoziziritsa kukhosi: mapira angapo amphesa; kapu ya msuzi wazipatso kapena zipatso. Chakudya chamadzulo: mbatata zingapo zophikidwa ndi saladi wa masamba.

Zotsutsana ndi zakudya za Moreno

  • Matenda am'mimba ndi impso, makamaka za matenda osachiritsika, zimawerengedwa ngati zotsutsana posunga zakudya za Moreno.
  • Ngati simukudziwa zaumoyo wanu, ndibwino kuti mupite kaye kukaonana ndi dokotala. Komabe, kufunsa kwa akatswiri oyenerera sikungapweteke aliyense.

Ubwino wazakudya za Moreno

  1. Kuphatikiza pa kuchepa kwamphamvu komwe kumawonekera kale m'masabata oyamba, chakudya cha Moreno chimathandizira kwambiri kagayidwe kake ndikulimbikitsa mapangidwe azakudya zabwino.
  2. The mathamangitsidwe kagayidwe ndi achire owonjezera kulemera mokhudzana ndi mkhalidwe wa thupi.
  3. Ambiri mwa iwo omwe adadziyesera okha payekha amadziwa kuti mutu udayamba kuwawa kangapo, kusowa tulo kumatha ndipo matenda osiyanasiyana adasowa.
  4. Kukhathamiritsa kwa thirakiti la m'mimba kumawonekeranso, mphamvu ndi zochitika zimawonekera, mphamvu yamphamvu ya thupi imakula.
  5. Ubwino wa njira ya Dr. Moreno ndi zakudya zosiyanasiyana. Kusankhidwa kwa zinthu, ngakhale koyambirira, ndikwambiri, chifukwa chake simungafune kusiya kudya koyambirira.
  6. Ndibwinonso kuti malamulo azakudya satchula njala konse, menyu ndiyabwino.

Zoyipa za zakudya za Moreno

  • Pazovuta za zakudya za Moreno, akatswiri ena azakudya amatchula zakuchepa kwakanthawi kochepa ka zakudyazo koyambirira.
  • Komanso pa "kupititsa patsogolo" thupi limatha kumva kusowa kwa mafuta ofunikira.
  • Anthu ambiri samangotsatira kutsatira pulogalamu yomwe ikufunsidwayi chifukwa imatenga nthawi yayitali, imafunikira kuwongolera kwakanthawi pazakudya zawo ndikukonzanso kadyedwe kambiri.

Kubwereza zakudya za Moreno

Kutsata mobwerezabwereza kwa zakudya za Dr. Moreno, ngati kuli kofunikira, kumatha kukhala kwa miyezi 3-4 itatha.

Siyani Mumakonda