Iyo inverted yekudya inogona kukonzera nyonganiso nekuda kwezita rayo. Mafungiro ekutanga anogona kunge ari kurasikirwa nekurema nekudya zvakanyanya pane zvishoma. Pane kudaro, iyo reverse yekudya ndeye nzira yekuwedzera macalorie kumashure mushure mekupedza kudya.
Chii?
Chikafu chakapidiguka chinopesana nekudya kwakajairika. Panzvimbo pekucheka zvishoma nezvishoma macalories kwemavhiki akati wandei kuedza kuderedza uremu, kudya uku kunotitendera kuti tiwedzere zvishoma nezvishoma uye zvine maitiro macalorie atabvisa, kazhinji kubva kumacarbohydrates nemafuta.
Chinangwa chekudya kunodzokera kumashure ndechekudzosa zvishoma nezvishoma kudya kunovaka muviri kumazinga ekugadzirisa kana zvishoma pamusoro, pasina kuwana tani yemafuta mukuita. Kuwedzera macalorie nenzira iyi, mune dzidziso, inofanirwa kubatsira kudzivirira chero isina kunaka metabolic adapta iwe yaungave wakasangana nayo uchidya.
Zvinonzwika zviri nyore, asi sezvese zvaunoita munyika yehutano, pane nzira chaiyo uye isiriyo nzira yekuzviita. Chinangwa chekudya kwakasiyana hakusi kuwana tani yehuwandu mushure mekudya, uye hazvireve kuzviputira nezvose zvine macalorie. Iyo yakawanda yekunonoka, inodzorwa nzira yekudzosa muviri kune yekutanga kugona nekufamba kwenguva.
Ungazviita sei?
Kana isu tine ruzivo rwekurasikirwa nemafuta ekuvhiyiwa kwebhikini kana kuwedzera uremu mumakwikwi e-powerlifting, maitiro echikafu chekudya anofanirwa kunge ari intuitive.
Sarudza nzira yekutevera
Zvinosuruvarisa, kuvimba nendangariro hakusi kuzokwana. Kuti tibudirire kudzoreredza kudya, isu tinofanirwa kuteedzera kutora kuti tifunge zvatakadya pazuva. Mazhinji ezvekudya kunovaka muviri mapurogiramu anoshanda nemazvo uye anogona kupa rumwe ruzivo runobatsira, asi chero nzira yatakashandisa kusvika kune huremu hwedu hwazvino ingangokwana.
Kuti uwedzere huremu zvishoma nezvishoma uye zvishoma nezvishoma pasina kudzoreredza mafuta akawandisa, mabhenji emakoriyori anofanirwa kuverengerwa zvakanaka.
kuverenga macalorie
Kana tanga tichidya, tinofanirwa kuziva kuti mangani macalorie atanga tichidya, asi isu tichava nechokwadi chekuti tagara tichitsvaga macalorie ekudya uye huremu hwemuviri kwevhiki kana maviri kuti tiwane mufananidzo chaiwo wekuti chikafu chedu. inomira.
Kana tangoona kuti yako yazvino caloric yekudya iri kuchengetedza huremu, inguva yekuwedzera humwe hutano kuti usvetuke-kutanga iyo uremu maitiro. Tichaedza kuwedzera kwekuchengetedza mukutora kwako ikozvino (mamwe masosi anokurudzira kuwedzera zvine mwero kubva paXNUMX kusvika kushanu muzana) kuti utange reverse kudya.
control macros
Protein inopokana ndiyo inonyanya kukosha macronutrient kune reverse rekudya nekuda kwemhedzisiro yekuchengetedza tsandanyama uye hypertrophy. Kugadzira mapuroteni ekudya kunofanira kuuya pekutanga, uye isu tinofanirwa kuvavarira pakati pe1,8 ne2,4 magiramu pakirogiramu yehuremu hwemuviri.
Mafuta ekudya anotevera uye akakosha pakuita hutano hwemuviri. Tichavhara mabhesi nekugadzira mafuta ekudya 20-35% yehuwandu hwekoriori yako yekudya. Mamwe makorikori ako asara anofanira kubva kune akawanda masosi emacarbohydrates. Zvisinei, kune kumwe kuchinjika. Kana isu tichida mamwe mafuta kana mapuroteni uye mashoma macarbohydrates, tinogona kushandura macros chero bedzi isu tasvika padiki madosi.
ongorora uye kudzora
Iyo iri nyore nzira yekudzora iyo reverse kudya ndeyekuyera iwe pachako zuva nezuva uye kutora avhareji yevhiki. Kunyange zvazvo kuwedzera kunooneka kwehuremu hwemuviri kunofanira kutarisirwa, kunyanya kana tiri kutora carbohydrate yakawanda kupfuura yatakanga tajaira, tinogona kugadzirisa huwandu hwekudya sezvinodiwa kana tichinzwa kuti tiri kuwedzera nokukurumidza.
Kana isu tiri kutarisa kufambira mberi nechikero, tichava nechokwadi chekuzviyera isu pachedu mumamiriro ezvinhu akafanana, zvakanaka mangwanani mushure mekuenda kuchimbuzi uye tisati tadya chikafu kana mvura.
Batsirwa
Kudya uku ipiritsi remashiripiti, asi yakanyatsorongwa reverse kudya kunogona kuenda kure kurerutsa huremu hukasha.
tinodya zvimwe zvokudya
Kuwedzera macalories kunoreva kuwana kudya kwakawanda. Chero bedzi isu tichiwedzera macalories aya kumashure zvishoma nezvishoma, tinogona kuchengetedza mafuta kuwanda kusvika padiki tichiwedzera huwandu hwehupenyu hwese uye mafungiro.
Kana iyo pfungwa yekudya zvakanyanya uchigara mutete inonzwika inonakidza, ndozvakaitawo reverse chikafu. Kunyangwe chinangwa chiri chekurasikirwa nemafuta emuviri kana kuwana tsandanyama, kutora zororo kubva kuhurongwa hwako hwekudya kunopa yako metabolism mukana wekudzikamisa. Vanonzi "kudya kwekudya." The reverse kudya imhando ye "kudya kwekudya."
Mental Wellness
Kudzvinyirirwa kwekoriori yekudya kwenguva yakareba kunogona kunetsa mupfungwa. Zvinogona kutiita kuti tinzwe kuva nehusimbe, kuneta uye kushatirwa pane dzimwe nguva.
Chikafu chinodzoreredza chinotibvumira kubuda zvakachengeteka kubva mukushomeka kwecaloric, izvo zvinofanirwa kuunza zororo repfungwa, kunyanya kana tanga tichidya kwemwedzi.
kuramba uremu kuwedzera
Chikanganiso chinowanzoitika pakupera kwekudya ndechekudzokera kune tsika dzekare dzekudya, zvakanyanya kuwedzera huwandu hwemakoriori auri kushandisa. Izvi zvinowanzokonzera kukurumidza kuwedzera kuwedzera, kana rebound effect.
Nekudaro, iyo yakanyatsofungwa yakadzoserwa kudya inodzivirira izvi uye inogona kukubatsira kuti uwedzere uremu zvishoma nezvishoma uye nekuvimbika pasina kushanduka kwakakura kwakadaro pachikero. Kugadzirisa zvishoma nezvishoma uye zvine mwero zvinozotigadzirira chero chirongwa chekudya chatinoronga kuita chinotevera.
Ndiani anofanira kuita inverted diet?
Chikafu chakapidigurwa hachina kunaka kumunhu wese. Kana tikangocheka macalorie zvishoma kwemavhiki akati wandei, isu pamwe hatidi reverse rekudya. Kana tikarega kunwa masoda kana kudya shuga dzakacheneswa uye izvi zvakakonzera kushomeka kwekoriori kwaita kuti tideredze uremu, isu kazhinji hatidi reverse rekudya. Ichi chirongwa chekudya ndechevaya vanga vari muhuwandu hwema caloric kwenguva yakareba.
bodybuilders
Bodybuilders / Physique vatambi vaizobatsirwa kubva kune reverse kudya mushure mekupedza makwikwi prep. Ava vakwikwidzi vanowanzodzikisa macalorie avo kusvika kumazinga akaderera kwazvo kuti vakwanise kurasikirwa nehuremu hwakawanda sezvinobvira.
Uku kuderera kukuru kwemakoriyori kunogona kukanganisa metabolic rate uye kuita kuti vanyanye kutapukirwa nepost-show uremu. A reverse diet inogona kuderedza izvi zvakanyanya nekuwedzera zvishoma nezvishoma macalorie.
Chronic dieters
Kana isu takajaira kusvetuka kubva kune imwe kudya kuenda kune imwe, inverted yekudya yakanakira isu. Kutenderera pakati pezvirambidzo uye kushivirira kunogona kukanganisa kugadzikana kwemetabolism, zvichiita kuti zvitiomere kunyatsoongorora zvinovaka muviri zvinodiwa. A controlled reverse diet inofanira kupa hwaro hunodiwa kubva pakuita sarudzo dzine hutano.
avo vakanamira
Kunyange kana tanga tichidya nhamba shoma yemakoriyori kwemwedzi yakawanda, chiyero chinogona kunge chisisafambe zvakare. Kana takarova nzvimbo yekuderedza uremu, kutora nhanho kumashure kunogona kutitendera kuenda kumberi.
Kuwedzera kunodzorwa kwemakoriyori kunogona kuita zvakawanda zvemetabolism nekufamba kwenguva, pamwe nekupa kumwe kunodiwa kurongeka kwepfungwa. Kunyange zvazvo kudya kunodzokera shure kunononoka kuderedza uremu kufambira mberi munguva pfupi, zvichava nani munguva refu.