Dongosolo lazakudya kuchokera ku pulogalamu ya 21 Day Fix yochokera ku Autumn Calabrese

Ngati mukufuna kuonda, koma simukukonda kuwerengera zopatsa mphamvu, ndikupatseni dongosolo lodyera kuchokera kwa wophunzitsa zolimbitsa thupi Autumn Calabrese. Yambani kuwonera pulogalamu yake ya 21 Day Fix ndikutsatira zomwe zidadya pa njira yosavuta ya "zotengera mitundu".

Zakudya zotsatirazi ndizoyenera osati kwa iwo omwe akukonzekera zolimbitsa thupi tsiku la 21 Day Fix, komanso ma dieters onse. Kuphweka kwake ndikuti simukuyenera kuwerengera mosamala ma calories, mapuloteni, mafuta ndi chakudya. Mudzawongoleredwa pamitundu yazakudya ndi magulu azakudya. Kotero tiyeni tiyambe.

Werengani nkhani zina zothandiza zokhudzana ndi zakudya:

• Kudya koyenera: kalozera wathunthu kwambiri pakusintha kwa PP
• Chifukwa chiyani timafunikira chakudya, chakudya chophweka komanso chovuta kwambiri kuti muchepetse kunenepa?
• Kuwerengera zopatsa mphamvu: chitsogozo chokwanira kwambiri pakuwerengera kalori!

Makontena azakudya

Malinga ndi dongosolo lamagetsi lomwe Autumn Calabrese, onse mankhwala amagawidwa m'magulu: masamba, zipatso, mapuloteni, chakudya, mafuta athanzi, mbewu, mafuta. Pansipa pali mndandanda wazinthu zomwe zili mugulu lililonse. DVD yokhala ndi pulogalamu ya 21 Day Fix imabwera ndi zotengera zapadera zomwe zimakulolani kuyeza kuchuluka kwa chakudya chofunikira. Mtundu uliwonse umagwirizana ndi gulu linalake la mankhwala.

Monga mukuwonera zotengera zonse zamitundu yosiyana. Ngati muli ndi zotengera zotere, ayi, sizowopsa. Gome ili m'munsiyi likuwonetsa kuchuluka kwa chidebecho, ngati ndi choncho kuyeza chikho chokhazikika (250 ml). Mutha kugula chidebe chofananira chimodzimodzi, kapena kuyang'ana pa voliyumu yamagalasi.

Tsopano, tiyeni tiwone kuchuluka kwa zidebe zomwe muyenera kudya patsiku. Zimatengera kuchuluka kwa ma calories omwe muyenera kudya (zambiri za kuchuluka kwa kalori pansipa). Chifukwa chake, magawowa amayeza m'makontena, kuwonjezera pa mafuta - ali muzipuni za tiyi.

Mwachitsanzo, ngati kalori yanu ili pakati pa 1200-1499 calories muyenera kudya patsiku:

• 3 zamasamba zamasamba
• 2 chidebe cha zipatso
• 4 muli mapuloteni
• Makontena awiri a chakudya
• Chidebe chimodzi cha mafuta athanzi
• Chidebe chimodzi cha mbewu
• Mafuta a supuni 2

Ngati mulibe zotengera, gwiritsani chikho chimodzi choyezera = 1 ml (zenizeni ku Russia, kapu ya 236 ml):

Momwe mungawerengere kuchuluka kwa ma calories

Tsopano tikukupemphani kuti muwerenge kuchuluka kwa ma calorie pogwiritsa ntchito Autumn Calabres. Popeza cholinga cha pulogalamuyi 21 Day Fix ikutsogolereni mkati mwa masabata atatu, njira yake sangatchedwe odekha. Khalani okonzekera zoletsa. Chifukwa chake, kuchuluka kwama calories tsiku lililonse kumawerengedwa motere:

• Kulemera kwanu mu kg * 24,2 + 400 (ma calories owotchedwa) - 750 (caloric deficit) = kuchuluka kwama calories tsiku lililonse

Nachi chitsanzo cholemera makilogalamu 70:

• 70 * 24,2 + 400 - 750 = 1344 kcal - kugwiritsa ntchito kalori patsiku

Ngati powerengera chiwerengerocho chinali chosakwana 1200, ndiye kuti mulingo wanu udzakhala 1200 kcal. Ngati kuposa 2300, ndiye kuti mtengo wanu udzakhala 2300 kcal.

CALORIE CALCULATOR: pa intaneti

Komwe mungapeze zotengera

Zomwe muli Autumn Calabres mutha kuyitanitsa pa Aliexpress. Mtengo wake ndi 1200-1300 rubles (yokhala ndi DVD ya 21 Day Fix ndiyokwera mtengo pang'ono), koma zithandizadi kuti moyo wanu ukhale wosavuta. Simufunikanso kuwerengera zopatsa mphamvu, kulemera chakudya, kuchulukitsa ndikuwonjezera manambala. Zidebe kutsatira zakudya ndi kuonda zosavuta.

• Lumikizani kuti mugule: shopu 1
• Lumikizani kuti mugule: shopu 2

Mndandanda wazinthu zololedwa ndi gulu

Popeza pulogalamuyo idatulutsidwa ku US, mndandanda wazogulitsa umangoyang'ana msika waku America. Koma zambiri zomwe zili pamndandandawu ndizodziwikabe kwa ife. Mankhwalawa angagwiritsidwe ntchito mogwirizana ndi zoletsa pamwambapa. Ngati malonda sanatchulidwe, ndiye kuti saloledwa.

Zamasamba: Kale, Kale, Brussels zimamera, broccoli, katsitsumzukwa, beets, tomato, zukini, nyemba, tsabola, kaloti, kolifulawa, artichokes, biringanya, okra, jicama (turnips), nandolo wobiriwira, kabichi, nkhaka, udzu winawake, letesi, bowa, radish , anyezi, zimamera.

Zipatso: rasipiberi, mabulosi abuluu, mabulosi akuda, sitiroberi, chivwende, cantaloupe, lalanje, tangerine, Apple, apricots, mphesa, yamatcheri, mphesa, kiwi, mango, pichesi, nectarine, peyala, chinanazi, nthochi, papaya, Mkuyu, vwende.

Mapuloteni: sardines, bere la nkhuku, Turkey mawere, nkhuku zodzikongoletsera, nkhuku zaku Turkey, nyama zakutchire, nsomba zamtchire, mazira, yogurt wachi Greek, zoyera zachilengedwe, yogurt yoyera yachilengedwe, ziphuphu, nyama yofiyira, ng'ombe yonda ng'ombe, tempeh, tofu, nyama yankhumba , tuna, ham, pastrami Turkey, tchizi ta ricotta, kanyumba tchizi, mapuloteni ufa, vegeburger, Turkey nyama yankhumba, shakelology (protein shake).

Zakudya: mbatata, zilazi, quinoa, nyemba, mphodza, edamame nyemba, nandolo, nyemba zonunkhira, mpunga wa bulauni, mpunga wamtchire, mbatata, chimanga, amaranth phala, mapira, buckwheat, balere, groats bulgur, oatmeal, oats wokutira; Komanso, mbewu zonse zokhazokha: pasitala, ma crackers couscous, chimanga, mkate, pita mkate, waffles, zikondamoyo, ma muffin achingerezi, mitanda, tortilla, tortilla ya chimanga.

Mafuta athanzi: avocado, amondi, mtedza, pistachios, pecans, walnuts, hummus, tchizi, mkaka wa kokonati, feta tchizi, tchizi mbuzi, mozzarella, cheddar, tchizi cha Provolone, tchizi "Monterey Jack".

Msuzi ndi mbewu: dzungu mbewu, mpendadzuwa, nthangala za zitsamba, mbewu fulakesi, azitona, chiponde, flakes kokonati popanda shuga.

Mafuta: maolivi owonjezera namwali, mafuta a kokonati, mafuta a linseed, mafuta a mtedza, mafuta a mbewu za dzungu, mabotolo a mtedza (amondi, cashew, chiponde), mafuta a mpendadzuwa, mafuta a sesame, mafuta a dzungu.

Zakudya zomwe zitha kudyedwa popanda malire: madzi, mandimu, mandimu, viniga, mpiru, zitsamba, zonunkhira, adyo, ginger, msuzi wa Tabasco, zotsekemera.

Chofunika kukumbukira:

1. Zidebe zitha kuphatikizidwa panjira iliyonse. Mwachitsanzo zowerengera menyu patebulo:

2. Chitsanzo cha dongosolo la chakudya:

3. Zidebe zimayeza chakudya chotsirizidwa osati chaiwisi.

4. Palibe chifukwa chothira chidebecho (kapena Cup) ndi slide.

5. Ndondomeko iyi yodyera ndiyabwino osati kwa iwo okha omwe amaphunzitsa malinga ndi pulogalamu ya 21 Day Fix, komanso kwa ma dieters onse.

6. Ngati chinthu sichipezeka m'ndandanda yololedwa, ndiye kuti ndizoletsedwa.

7. Kuchuluka kwa zotengera kumatsimikizika tsiku lililonse kuti azikhala ndi zopatsa mphamvu:

Monga mukudziwa, iyi ndi njira ina yabwino yoperekera kunenepa. Mutha kutsatira mosamalitsa malangizowo kapena kuwongolera nokha. Komabe, ngati mungatsatire dongosolo la Autumn Calabrese ndikukwaniritsa pulogalamu ya 21 Day Fix, mukutsimikizika kuti mudzapeza zotsatira zabwino munthawi yochepa.

Chonde dziwani kuti Autumn imapereka dongosolo lokwanira la zakudya. Amapangidwa kuti akwaniritse bwino masiku 21. Akulimbikitsani ngati mukufuna kusintha kuchuluka kwa zopatsa mphamvu tsiku lililonse, ngati simukutsimikiza kuti izi ndizoletsa kwa inu.

Werenganinso: Konzani Kwambiri: malongosoledwe atsatanetsatane azolimbitsa thupi zonse + malingaliro amunthu pulogalamuyi.