Zakudya za Tim Ferris, masiku 7, -2 kg

Kuchepetsa thupi mpaka makilogalamu 2 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 1100 Kcal.

Monga mukudziwa, njira zambiri zochepetsa thupi zimatilimbikitsa kuti tisiye zakudya zomwe timakonda kapena kufa ndi njala kwathunthu. Chosangalatsa pa izi ndi zakudya zopangidwa ndi a Tim Ferris (wolemba waku America, wokamba nkhani komanso wamkulu waumoyo, wotchedwanso Timothy). Zakudya zapaderazi komanso zothandiza kwa moyo wathu wonse sizitanthauza kuti tipewe chakudya, koma zimatithandizira kuti muchepetse thupi mosavuta komanso momasuka. Buku lamasamba 700 la Ferris "The Body in 4 Hours" limafotokoza mfundo zazikuluzikulu pakugwira ntchito kwa thupi: chakudya chopanda chakudya kapena chopatsa mphamvu, chopatsa mphamvu, kulimbitsa thupi kwa kettlebell, kukonza zotsatira.

Zofunikira pa Zakudya za Tim Ferris

Ferris amalangiza kusiya kuwerengera kalori. Malinga ndi iye, mphamvu yamphamvu ya zinthu zomwe zimadyedwa zimatha kukhala zosiyana kwambiri ndi kuchuluka kwa mphamvu zomwe zimatengedwa ndi thupi, chifukwa chake simuyenera kumangirizidwa ku chizindikiro choyamba. M'malo mwake, wolembayo amakweza kufunikira kwa index ya glycemic (GI).

Lamulo lalikulu la zakudya za Tim Ferris ndikudya zakudya, zomwe glycemic index ndizochepa kwambiri. Zachidziwikire, ndikosavuta kuti izi zikhale ndi tebulo la GI pafupi. Koma, ngati simungathe kapena simukufuna kuchita izi, mvetserani malingaliro ofunikira kwambiri pakusankha chakudya.

Muyenera kusiya zakudya "zoyera" kapena kuchepetsa kuchuluka kwake muzakudya zanu momwe mungathere. Kupatulapo monga shuga ndi zakudya zonse zomwe zili ndi shuga, pasitala, mpunga woyera ndi bulauni, buledi uliwonse, chimanga, mbatata ndi zinthu zonse zopangidwa kuchokera pamenepo. Kuonjezera apo, Ferris amalimbikitsa kuiwala za zakumwa zonse za carbonated sugary, komanso zipatso zokoma.

Zonsezi ziyenera kusinthidwa ndi mbale zosiyanasiyana zam'mbali ndi saladi wa masamba. Tikulimbikitsidwa kuti nkhuku ndi nsomba zikhale ndi mapuloteni athanzi, omwe ayenera kukhala okwanira pazakudya. Muthanso kudya nyama yofiira, koma osati pafupipafupi.

Ndikofunika kwambiri kuti tisamadye mopitirira muyeso. Yesetsani kukhala ndi chizolowezi chosiya gome ndikumva njala pang'ono, koma osati ndi kulemera. Ferris amalangiza kuti tisamadye madzulo pambuyo pa 18 pm. Ngati mugona mochedwa kwambiri, mutha kusintha chakudya chamadzulo chanu. Koma pasadafike maola 3-4 usiku usanapume. Yesetsani kudya pang'ono pang'ono. Chakudya choyenera ndi 4 kapena 5.

Wopanga zakudya amafuna chakudya chosasangalatsa. Sankhani mbale za GI zitatu kapena zinayi ndikuzipanga kukhala maziko azosankha zanu. Wolemba njirayi ananena kuti nthawi zambiri amagwiritsa ntchito nyemba, katsitsumzukwa, chifuwa cha nkhuku. Sikoyenera kutengera mndandandawu. Koma ndikofunika kuti chakudyacho chikhale monga: nkhuku, nsomba (koma osati zofiira), ng'ombe, nyemba (mphodza, nyemba, nandolo), mazira a nkhuku (makamaka mapuloteni awo), broccoli, kolifulawa, ndiwo zamasamba zilizonse, sipinachi ndi amadyera osiyanasiyana, kimchi. Ferris amalangiza kupanga menyu osachokera ku masamba omwe amatumizidwa kunja, koma kuchokera kwa omwe amakula m'mbali mwanu. Mwa ichi amathandizidwa ndi akatswiri azakudya zambiri komanso madokotala. Tim Ferris amanyamula nkhaka, tomato, anyezi, katsitsumzukwa, letesi, kabichi yoyera, broccoli. Yesetsani kuti musadye zipatso, ali ndi shuga wambiri ndi shuga. Zipatso zimatha kulowa m'malo mwa tomato ndi mapeyala.

Chinthu chokha chomwe wolemba zakudyacho amalangiza kuti muzisamala ndi zonenepetsa zamadzimadzi. Koma izi siziyenera kukupatsani vuto lalikulu. Mwachidule, kuwonjezera pa madzi otsekemera otsekemera, muyenera kunena kuti ayi mkaka ndi timadziti tomwe timaphatikizana. Ngati mukufuna kumwa zakumwa zoledzeretsa, Ferris amalimbikitsa kuti musankhe vinyo wouma wouma, koma sikulangizidwa kuti muzimwa zakumwa izi tsiku limodzi. Mowa ndi oletsedwa. Mutha, ndipo muyenera kumwa, madzi oyera opanda kaboni mopanda malire. Amaloledwa kudya tiyi wakuda kapena wobiriwira wopanda shuga, khofi ndi sinamoni.

Bonasi yabwino yomwe imapangitsa kuti zakudya za Ferris zikhale zowoneka bwino ndikuti kamodzi pa sabata ndizololedwa kukhala ndi "tsiku lodziletsa". Patsiku lino, mutha kudya ndi kumwa chilichonse (ngakhale zinthu zomwe ndizoletsedwa m'zakudya) komanso mulingo uliwonse. Mwa njira, akatswiri ambiri azakudya amadzudzula izi kudya. Tim Ferris akuumirira pazabwino za kuphulika kwa zopatsa mphamvu izi kuti ziwonjezeke kagayidwe. Ndemanga za anthu omwe amagwiritsa ntchito njirayi zimatsimikizira kuti kulemera sikupindula pambuyo pa tsiku la omnivorous.

Idyani chakudya cham'mawa koyambirira kwa mphindi 30-60 mutadzuka. Chakudya cham'mawa, malinga ndi Ferris, chimayenera kukhala ndi mazira awiri kapena atatu ndi mapuloteni. Pofuna kudya chakudya, ndibwino kugwiritsa ntchito mafuta a mtedza wa macadamia kapena maolivi. Ndikofunika kutenga mavitamini owonjezera, koma sayenera kukhala ndi chitsulo chochuluka. Mwambiri, Ferris m'buku lake amalangiza kugwiritsa ntchito zowonjezera mavitamini ndi mavitamini osiyanasiyana. Malinga ndi ndemanga, ngati mutsatira malingaliro onse a wolemba, zidzawononga khobidi lokongola. Ena amati zowonjezera ziwiri zidzakwanira. Makamaka, tikulankhula za mapiritsi adyo ndi makapisozi wobiriwira tiyi. Inunso muyenera kusankha ngati mungagwiritse ntchito zowonjezera zowonjezera ndi ziti.

Zochita zakuthupi ndikutsatira zomwe Tim Ferris amadya zimalimbikitsidwa. Khalani achangu momwe mungathere. Wolemba zakudya yekha ndiwokonda masewera olimbitsa thupi ndi zolemera. Ndipo ngakhale kwa chiwerewere, amalangiza kuti azilowetsa thupi lolemera mapaundi kawiri pa sabata (achite nawo). Wopanga njirayi akuti izi ndi zabwino kwambiri pochepetsa thupi ndikupopa atolankhani. Ngati mphamvu zophunzitsira sizili zanu, mutha kusankha masewera olimbitsa thupi (monga kuchita masewera olimbitsa thupi, kusambira, kapena kupalasa njinga). Chofunikira ndichakuti maphunzirowo ndiabwino komanso okhazikika mokwanira. Izi zikuwunikira mwachangu kuyambika kwa zotsatira zakuchepetsa.

Mutha kumaliza kudya kapena kuyambitsa zikhululukiro zambiri nthawi iliyonse. Kuchuluka kwa kulemera kwake ndi kwapadera ndipo kumatengera mawonekedwe amthupi komanso kulemera koyamba. Malinga ndi ndemanga, zimatenga makilogalamu 1,5-2 pa sabata.

Menyu ya Zakudya za Tim Ferris

Zakudya Zamtundu wa Tim Ferris

Tim Ferris zakudya zotsutsana

• Sitikulimbikitsidwa kunena za zakudya za Tim Ferris zam'mimba zilonda zam'mimba, gastritis, matenda ashuga, matenda am'matumbo, zovuta zamagetsi, matenda amtima komanso kukulitsa kwamatenda akulu.
• Mwachilengedwe, simuyenera kudya panthawi yapakati komanso yoyamwitsa, ana ndi anthu azaka zakubadwa.

Ubwino wazakudya za Tim Ferris

1. Pa chakudya cha Tim Ferris, simukuyenera kufa ndi njala, mutha kudya mokhutiritsa ndikuchepetsa thupi.
2. Mosiyana ndi njira zina zotsika ndi kuchepa kwa carb, iyi imakupatsani mwayi wokonza tsiku lopuma sabata, motero ndikosavuta kulekerera zamaganizidwe ndi thupi. Ndikosavuta "kuvomereza" ndi inu nokha kuti mutha kugwiritsa ntchito chokoma chomwe mumakonda m'masiku ochepa kuposa kumvetsetsa kuti muyenera kuyiwala za icho nthawi yonse yakudya.
3. Komanso, ambiri amakopeka ndikuti Ferris safuna kuti asiye kumwa mowa ndipo samawona cholakwika chilichonse pakumwa tambula ya vinyo patsiku.
4. Zakudya izi ndizoyenera kwa anthu omwe amakhala ndi moyo wokangalika komanso masewera. Minofu yathu imafunikira mapuloteni, ndipo mu njira ya Ferris, ngati mungapange menyu oyenera, ndikwanira.

Zoyipa za zakudya za Tim Ferris

Chifukwa cha kuchepa kwa chakudya cha Tim Ferris, zizindikilo za hypoglycemia (magazi otsika m'magazi) zimatha kuchitika: kufooka, chizungulire, kuwodzera, kukhumudwa, kutopa, ndi zina zambiri. Izi zitha kubweretsa kusokonezeka kwa zakudya ndikubwerera kumtunda -zakudya zama carb.

Kugwiritsanso Ntchito Zakudya za Tim Ferris

Njira yochepetsayi ilibe nthawi yomvera. A Tim Ferris akulangizani kuti muzitsatira malamulo ake pamoyo wanu wonse, ngati simukudandaula.