Kana uri kuedza kuderedza uremu, unogona kunge wakanzwa nezveFlat Belly Diet. Zita rayo roga rinomutsa mufananidzo wekuona vazhinji vedu vanoshuvira, dumbu rakati sandarara, uye vimbiso yekurasikirwa kusvika 10kg mumazuva makumi matatu nemaviri inoburitsa kufarira uye kupenga.
Asi iwo miriyoni yemadhora mubvunzo: inoshanda chaizvo uye yakachengeteka here? Heino ongororo yedu yekudya, kuvhara chirevo chechirongwa, zvaunogona (uye zvausingakwanise) kudya, uye kana zvichizobatsira nekuremerwa, saka unogona kusarudza kana zvakakodzera nguva yako.
Chii ichocho?
Yakagadzirwa nemagazini yePrevention uye yakatanga muna 2008 nekutanga kwebhuku Flat Belly Diet. Kubva ipapo, mawedzero akati wandei ebhuku akaburitswa, kusanganisira chikafu chemudumbu chakatsetseka, akawanda mabhuku ekubika, akakosha kune vane chirwere cheshuga, varume, nezvimwe.
Sezvinoratidzwa nezita racho, chinangwa chekudya uku ndechekugadzirisa dumbu rako uye kuderedza uremu nekukurumidza. Zvinobva padzidziso yokuti monounsaturated mafuta acids vanonanga nekuparadza mafuta emudumbu vachikurudzira kuguta nekudzivirira kudyisa. Mafuta emiti aya anowanikwa muzvikafu zvakaita senzungu, mhodzi, chokoreti, avocados, uye mafuta omuorivhi.
Kusiyana nemafuta akazara, ayo anoomesa uye kuvhara tsinga, monounsaturated fatty acids inochengeta tsinga dzeropa dzakapfava uye dzichichinja-chinja pashure pokunge kugaya. Mukuwedzera pakusimbisa aya mafuta ane hutano, iyo Flat Belly Diet inofananidzwa mushure me Kudya kweMediterranean.
Kudya kunovimbisa kuti iwe ucharasikirwa kusvika ku7 kilos mumazuva makumi matatu nemaviri chete. Mazuva makumi matatu nemaviri anobva muzvikamu zviviri zvechikafu:
- Iyo anti-puffiness kutanga kwemazuva mana. Ichi chikamu chinotarisa kudzikisa kuchengetwa kwemvura, gasi, uye kuvimbiswa nekudya 1.200 makorikori pazuva, kunyanya michero, miriwo, zviyo zvakakwana, uye resipi yemvura. Zvinokurudzirwa kuti urege kudya uye zvinwiwa zvine sodium yakawanda.
- Chirongwa chekudya kwemavhiki mana. Kubva pane 1.600-calori yekudya yakakamurwa kuva ina 400-calorie kudya, pamwe chete ne400-calorie "snack pack." Zvinokurudzirwa kuti uende kwete kupfuura maawa mana pakati pekudya.
Chikafu chekudya chinotarisa pane imwechete inovaka muviri: monounsaturated mafuta (MUFAs), nekuti tsvagiridzo inokwira panguva iyoyo yakaratidza kuti iyi fatty acid inogona kuita basa mukuderedza mafuta emudumbu. Mafuta emonounsaturated anosanganisirwa mukudya kwega kwega muchirongwa chekudya kuitira kuti apedzwe zuva rese. Kuita maekisesaizi kunodiwa.
Kudya chii?
Zvokudya zvinotarisa kudya zvokudya zvine monounsaturated fatty acids zuva rose, saka zvokudya zvakakwirira mumafuta aya zvinoumba chikamu chikuru chekudya.
Zvibvumirano zvinobvumidzwa
Iko hakuna chikafu chinosungirwa kana zvigadzirwa zvatinofanira kutenga kuti titeedzere chikafu chemudumbu. Kuti uderedze kuputika, kunyanya panguva yekutanga, vanhu vari paurongwa vanorayirwa kuti vadye zvakabikwa pane miriwo yakasvibirira uye kuderedza kudya kwavo kwezvokudya zvine sodium.
Zvimwe zvezvikafu zvinotenderwa paflat stomach diet ndezvi:
- Olive mafuta
- Makotapeya
- Nuts uye mbeu
- Black chocolate
- soybean
- Mafuta emiriwo
- Michero nemimwe miriwo
- Mbeu dzese
- Nyama yakaonda uye mapuroteni
Zvokudya zvakaita semakotapeya nemaorivhi zvakakwirira mumafuta emonounsaturated. Avocado, semuenzaniso, inopa zvinopfuura magiramu gumi nematatu emafuta emonounsaturated. Zvokudya zvinonaka izvi zviri kuzadza, izvo zvinogona kutibatsira kuti tisadya zvokudya zvine munyu kana kuti zvine munyu zvishoma.
Mafuta anogadzirwa nezvirimwa ndechimwe chitubu chakanaka chemafuta ane hutano, sezvakaita nzungu nemhodzi. Iwo ane antioxidants kubatsira kugadzirisa kukuvara kwesero mumuviri, anogona kubatsira kudzivirira chirwere cheshuga, uye anogona kunge aine anti-kuzvimba zvinhu.
Zvikafu zvekudzivirira
Zvokudya zvakadai sechingwa chichena chinogadzirwa nekutengeserana, makiki, uye muffin zvinowanzova nemafuta akazara uye zvishoma kune mafuta asina monounsaturated. Mbeu dzakanatswa dzinopa hutano hushoma pane zviyo uye dzinogona kunge dziine shuga yakawanda nemunyu.
Zvakare, kudya kwesodium kuchave nekukanganisa kukuru pakuputika uye kuchengetwa kwemvura mumuviri wese. Nokuda kwechikonzero ichocho (uye nokuti kudya kwakanyanya kwesodium hakuna kunaka) zvokudya zvine munyu hazvikurudzirwi paFlat Belly Diet.
Zvimwe zvekudya zvinokurudzirwa kusadyiwa ndezvi:
- zvokudya zvinogadzirwa zvakanyanya
- zvokudya zvine munyu
- Zvokudya zvinogona kusimudzira gasi zvakaita semakabheji, broccoli, Brussels inomera (kunyanya mukati memazuva mana ekutanga)
- Citric muchero
- Zvigadzirwa zvinotapira
Inoshanda pakuderedza uremu here?
Mhinduro pfupi ndihongu. Kudya ndeyemazuva mana, 1.200-calori, vhiki ina, 1.600-calori chirongwa chekudya chakavakirwa zvakanyanya pakudya kwakakwana, saka kana yako yezuva nezuva macalorie akakwira kupfuura iyi chiyero, uchaonda muchirongwa ichi.
Chikafu cheMedithera, icho chikafu chedumbu chakatsetseka chakavakirwa, chinoita sechinokurudzira kuonda kana mukana wakaderera wekurema kana kufutisa.
Izvo zviri kutaurwa, hapana chinhu chakasarudzika nezvekudya uku zvichienzaniswa nemamwe akawanda macalorie-anorambidzwa zvirongwa. Kunyangwe mafuta emonounsaturated ane hutano, haasi mashiripiti ekudya kunokubatsira kuti udzike uremu, kunyanya kurota kweakakurudzirwa 7 kilos mumazuva makumi matatu nemaviri. Izvi zvakaomera vazhinji vedu, tiine kana tisina chirongwa chekurovedza muviri.
Chikafu ichi chinokurudzirawo kucheka chikafu chepamusoro-fiber senge legumes uye broccoli. Hongu, vanogona kukonzera gasi, pamwe kunyange kumwe kuzvimba kwenguva pfupi kana usina kujaira. Asi zvikafu izvi inzira huru dzekuderedza uremu uye kuzvichengeta. Fiber inotibatsira kunzwa takaguta, saka tinodya zvishoma.
Kubatsirwa
Vanhu vari paFlat Belly Diet vanokurudzirwa kuti vadye chikafu chezvirimwa, chikafu chose (semichero, miriwo, nzungu, nembeu), uye chikafu chinozivikanwa kuti chine kukwirira kwekudya kunovaka muviri. Iko hakuna zvigadzirwa kana kunyoreswa kutenga pachirongwa, uye bhuku haridhure. Zvichienderana netsika dzedu dzekutenga, zvimwe zvekudya zvinogona kunge zvakachipa.
Iyo yakatemerwa caloric kudya (1200 muchikamu chekutanga uye 1600 muchikamu chinotevera) inopindirana nezvinangwa zve caloric zvezvirongwa zvakawanda zvekurasikirwa. Kune vanhu vazhinji, idya nguva dzose kunovabetsera kudzivisa kudyisa panguva yezvokudya kana kuti kunyanyonwisa zvokudya zvisingavaki muviri. Uye, kune vamwe, chirongwa chekudya chenguva dzose chinoita kuti kudya kuve nyore kuchengetedza. Inosimudzirawo hurongwa hwekudya hunoenderana uye haidi kuti titenge mhando yechikafu senge zvimwe zvirongwa zvekudya, uye hazvidi kushandiswa kwezvekuwedzera.
Kudya kwakasununguka kwakavakirwa pa Kudya kweMediterranean, iyo inotsigirwa nemakumi emakore ekutsvagisa uye yakaverengerwa seyakanyanya kudya. Chikafu chinotarisa pakudya chikafu-dense chikafu chakazara nekunyanya kukoshesa pakudya ane hutano monounsaturated mafuta.
Mukuwedzera, chirongwa chekudya chinowanzo yakaderera mumafuta akazara uye sodium, izvo zvinoita kuti ive noutano kumwoyo.
Zvipingamupinyi
Sezvo kudya kusingachasimudziri zvakasimba, vatengi vanoda kutevera chirongwa vachafanira kutenga bhuku kuti vadzidze zvidzidzo. Kune vamwe, kuverenga bhuku racho nokurichengeta pedyo zvingasava nyore.
Zvimwe zvekudya zvakaita senzungu nemafuta emuorivhi zvinogona kudhura uye haasi munhu wese anokwanisa kuwana zvese zvekudya zvinokurudzirwa muchirongwa. Vanhu vakabatikana kana avo vane mabasa akarongwa vangasakwanisa kuwana nguva yekuomerera kune chirongwa chekudya-mana pazuva.
Zvakare, zvirevo zvekurasikirwa nehuremu zvine chekuita nechirongwa ichi zvakakura. Kukurumidza kurasikirwa uremu kazhinji ndiko uremu hwemvura. Kazhinji, kirogiramu pavhiki inonzi inonzwisisika uye inogadzikana. Migumisiro yakavimbiswa yekurasikirwa "kusvika 7 pounds mumazuva 32" zvichida yakawedzeredzwa.
Kudya kwakanyatsorongwa uye naizvozvo hakuna kukodzera kune vanhu vakawanda vane nhoroondo ye Matambudziko Ekudya. Zvakakosha kucherechedza kuti hapana imwe tsvakurudzo pamusoro pekubudirira kweiyi chaiyo yekudya yekuderedza uremu. Nekudaro, chikafu hachigone kutungamira mukurasikirwa uremu: kana uchinge watanga kudya zvakajairika zvakare, uremu hwawakarasikirwa hunogona kudzoka.
Nekuda kwenguva yekudya, kana tine chirwere cheshuga, tinofanira kushanda nenyanzvi yezvekudya kuti tione kana kudya kuchizadzisa zvinodiwa nemunhu.