Kutevera 80/20 Diet inzira shoma, ine hutano yekudya iyo isinganzwi serejimeni. Kudya 80/20 hupenyu chaihwo uye huri nyore kutevera pane zvimwe zvirongwa zvekudya nekuti zvinotibvumidza kunakidzwa nekudya kwedu kwatinoda zvine mwero. Asi inoshanda pakuderedza uremu here?
Vamwe vanozivikanwa, saNicole Kidman, vanoti vane muviri unokwezva nekuda kwekudya uku. Nekudaro, hazvisi zvese zvakakwana uye zvinogona kunge zvine zvimwe zvinopesana.
Chii chinonzi 80/20 chikafu?
Muchikafu che80/20, nyanzvi yezvokudya zveAustralia, chef uye mudzidzisi wega Teresa Cutter anonyora kuti tinogona kuderedza uremu kana tikadya zvinovaka muviri 80% yenguva uye tichizvibvumira kudya zvishoma zvine utano kune zvasara makumi maviri muzana ezvokudya.
Nekudya kunovaka muviri, musiki wekudya uku kunoreva kudya kwakakwana, kusagadziriswa kana kushoma, michero yakawanda, miriwo, mapuroteni akaonda, uye zviyo, pamwe nemvura yakawanda. Bhuku rake rine mabikirwo anopfuura zana nemakumi matatu ekukubatsira kuti udye zvine hutano uye udzike uremu. Ramba uchifunga kuti tsananguro yezvikafu zvishoma zvine hutano inogona kusaenderana neyako.
Isu tanga tichifunga kunamatira nekudya kwakanaka-kwako kubva Muvhuro kusvika Chishanu uye tichinakidzwa nepizza nedoro kupera kwevhiki. Kwete nekukurumidza. Kudya uku hakupi mvumo yekudya zvakanyanya. Kudya kwemangwanani, kwemasikati, uye kudya kwemanheru kwevhiki kwakaenzana nekudya makumi maviri nerimwe, saka 21 muzana inenge iri gumi nenomwe kudya kune utano.
Izvi zvinosiya mikana mina yekudya chero chatinoda, kunyangwe tikazvipinza pachedu nepizza, fries, uye cheeseburgers pazvikafu zvina izvozvo, tinogona kubvisa ese makumi masere muzana ebasa rakanaka. Ndinoreva, tinogona kuve neiyo cheeseburger, asi kwete BigMac ine fries uye ice cream.
Inoverengwa sei?
Nzira inonyanya kushanda yekuona kuti 20% yenguva inoratidzika sei kwatiri ndeyekuverenga 20% yechinangwa chezuva nezuva chekoriori. Semuenzaniso, kana macalorie ako emazuva ese ari 1500 macalorie, 20% ingangoenzana ne300 calories (1500 x 0,20 = 300).
Izvi zvinoreva kuti tine mazana matatu emacalorie ekushandisa pane chero chatinoda, ingave 300 kapu yevanilla ice cream, chimedu chenguva dzose crust pizza, kana Starbucks yakasanganiswa iced coffee.
Kana isu tisingazive chinangwa chedu chekoriori chekudzikira uremu, tinogona kushandisa online calorie calculator kuti tiwane fungidziro yemakoriyori ekugadzirisa: huwandu hwemacalorie atinoda kuchengetedza huremu hwemuviri. Zvadaro, tichabvisa mazana matatu kusvika kumazana mashanu macalorie kuti tiwane chinangwa chedu chekoriori yekuderedza uremu.
Semuyenzaniso, kana online calculator ichifungidzira kuchengetedza macalories kuita 2000, yedu macalorie chinangwa chekudzikira uremu chingave 1500 kusvika 1700 macalorie pazuva.
Batsirwa
Kune vanhu vazhinji, iyo 80/20 yekudya inovasunungura kubva kune inorambidza maitiro ekudya. Uyezve, ine gadziriro inoshanduka yekubatsira kuenzanisa kudya kunovaka muviri uye kunonakidza.
Kurera huremu
Parizvino, hapana tsvakiridzo pamusoro pekubudirira kweiyo 80/20 yekudya yekurasikirwa uremu. Zvisinei, chimwe chezvakanakira kukoshesa kudya zvine utano nguva zhinji, panzvimbo penguva dzose. Kutora nzira iyi yekuderedza uremu kunogona kuve kwakabudirira uye kwakasimba.
Kutaura zvazviri, vatsvakurudzi vanoramba vachiona kuti zvirongwa zvekudya zvisingadziviriri zvakanyanya zvingatibatsira kuderedza uremu uye kuzvichengeta.
nyore kutevera
Kusiyana nezvirongwa zvakawanda zvekurasikirwa uremu, iyo 80/20 yekudya haidi kuti iwe utarise macalorie, kuyera chikafu chako, kana kutenga chero chinhu chakakosha.
Uyezve, iwe hauna runyorwa rurefu rwemitemo yekutevera. Kuchengeta zvinhu zviri nyore kunoita kuti zvive nyore kune 80/20 dieters kuti irambe ichienderana nehurongwa hwavo hwekudya.
Hutano hwese huri nani
Kana zvasvika pakuva nehutano, hazvisi zvese zvekudya zvinogadzirwa zvakaenzana. Neraki, 80/20 inovhara zvese zvekutanga zvekudya zvinovaka muviri. Kudya chikafu chakapfuma muzvokudya zvakakwana kune zvakawanda zvinobatsira kunze kwekuderedza uremu.
Izvi zvichiri kutaurwa, tinogona kuona kuvandudzwa kwehutano huzhinji, hwakadai sekugaya zviri nani, manzwiro ari nani, simba rakawanda, uye ganda rinotaridzika rine hutano.
Zvibvumirano zvinobvumidzwa
Heino rondedzero yezvikafu zvekudya 80% yenguva uye imwe rondedzero yezvekudya yekudya imwe 20% yenguva.
Zvokudya kudya 80% yenguva
Kuwanda kwekudya kunofanira kunge kune chikafu-chikafu, chikafu chinogadzirwa zvishoma. Mimwe mienzaniso ndeiyi:
- Zvibereko: maapuro, maapricots, mabhanana, majiroji, cherries, mazambiringa, plums, kiwis, mango, mavise, maranjisi, mapeya, nezvimwewo.
- Miriwo isina-starchy: arugula, asparagus, broccoli, Brussels sprouts, kabichi, bhinzi bhinzi, kare, leeks, howa, hanyanisi, bhero mhiripiri, nezvimwewo.
- Starchy muriwo: chibage, pizi, mbatatisi, kana squash
- Zviyo zvakakwana: amaranth, bhari, buckwheat, oats, quinoa, mupunga nemupunga webrown, pasta nechingwa.
- Nzungu: bhinzi, nzungu, nhiyo nenyemba
- Mbeu uye nzungu: maarumondi, cashews, chia mbeu, flax mhodzi, hazelnuts, pecans, mhodzi pomegranate, pistachios, nezvimwewo.
- Dairy uye dairy dzimwe nzira: mukaka nemukaka dzimwe nzira, cottage cheese, uye yogati
- Huku: mazai, dhadha, huku isina ganda, turkey, uye zvihuta
- Mhuka dzakaonda: dzakaonda kucheka nyama yemombe uye yenguruve, senge nyoro
- Zvokudya zvegungwa: hove dzose nehove
- Mafuta: avocado uye mamwe mafuta emuorivhi
- Zvinwiwa: kofi yakasviba, green tea, mvura uye zvimwe zvisiri-calorie zvinwiwa
Zvokudya kudya 20% yenguva
Nekune rimwe divi, zvinokurudzirwa kudzikamisa zvikafu zvakabikwa zvakanyanya, zvikakangwa zvakakangwa uye nyama yakabikwa kusvika 20% yekudya. Semuyenzaniso:
- Shuga zvinwiwa, zvakadai sezvinwiwa zvekofi zvakakosha uye zvenguva dzose soda uye zvinwiwa zvesimba
- Chokoreti uye sweets
- Ice cream uye mamwe madhiri echando
- Zvokudya zvinokurumidza, zvakadai seFrench fries, hamburgers, uye tacos
- Mapinda akaomeswa nechando, senge pasta ndiro uye pizza
- Zvekubheka, zvakaita semabhanzi, makeke, maroll, nemamuffin
- Nyama dzakagadzirwa senge masoseji, nyama yemasikati, uye imbwa dzinopisa
- Zvekudya zvakapakwa, zvakaita semachipisi, makuki, uye mamwe masiwiti
- Sweetened breakfast cereals
Zvinoshanda?
Kune varwere vekuti willpower chete haashande, zvinotoita kuti vanhu vade chikafu chavari kurasa. Saka kupinda mune mashoma quirks pano uye uko kunogona kunge kusiri chinhu chakashata kudaro.
Mamenu akanyatsogadzikana anobva pamichero, miriwo, mapuroteni akaonda, uye zviyo zvakakwana zvichatibatsira kuti tinzwe takazara uye, nekuda kwefiber uye mvura yemukati, ichaita kuti hurongwa huenderere mberi. Nekudaro, sezvo kurasikirwa nehuremu kuri pamusoro pekupisa macalorie akawanda kupfuura zvatinodya, isu tichiri kuda kudzidzira kutonga kwechikamu.
Kurambidza kudya hakuwanzo kufadza chero munhu nekuti zvakanyanya kuoma. Kumwe kutonga kwakanaka, asi kana tikaisa mitemo yakawandisa, tinowanzozviwana tadzokera kwatakatanga.
Kugadzirira uye kuronga kudya kwe80/20 kunotora nguva yakawanda uye kushanda nesimba, asi kuva nekudya kunovaka muviri nguva dzose kunobatsira kuti tirambe tiri munzira ye80/20. Chimwe chinhu chakanaka chekudya kwe80/20 ndechekuti inobvisa kushatirwa kwatinowanzo nzwa kana tikapinda mune zvisiri-kudya zvekudya zvakaita semakapu, makiki, ice cream, nezvimwe zvakadaro. Kurasikirwa nenyadzi dzekuva nechikafu chaunofarira kamwe nechinguva kunogona kukanganisa kunwisa zvachose.
Contraindication
El nguva and the raha vanogona kuva chinhu chakaipa mukutevera kudya kwe80/20. Sezvo zvikafu zvitsva uye kucheka kwakanaka kweprotein yakaonda kunogona kudhura kupfuura chikafu chinokurumidza, chakaomeswa, chemumagaba uye chebhokisi, isu tingangoda kutambanudza bhajeti yedu zvishoma.
Tichafanirawo kuva vakarongeka uye tichikwanisa kupedza nguva tichigadzira zvokudya. kusaita macalculations nemazvo zvinogonawo kunge zvisingaite. Kana zvikamu makumi maviri kubva muzana zvikava makumi mana kubva muzana uye zvinhu zvine hutano zvichingofungidzirwa kuti zviri muchikamu che20 muzana, isu tiri mudambudziko. Kana kutanga zviduku zvinoshanduka kuita zvikamu zvakakura uye zvokudya zvisina kunaka, uku hakusi kudya kwedu kwatiri.
Zvokudya zvinovimbisa kukurumidza uye kusingarwadze uremu zvinogona kushanda pakutanga, asi hazviwanzo kugadzikana pamusoro penguva refu. Chii chinoita basa kuita shanduko yehupenyu uye kugadzirisa nzira yaunofunga nezvekudya. Iyo 80/20 Diet inogadzirisa zvese zvemuviri uye zvepfungwa zvehuremu uye inogona kunge iri nzira ine musoro uye yakagadzikana yekurasikirwa uremu uye kugara uine hutano.
Uyezve, unogona haishandi kumunhu wese. Kana isu parizvino tichidya yakakwira-mafuta, yakakwira-calorie chikafu zuva rega rega, iyo 80/20 yekudya inogona kutibatsira kuderedza uremu, pakutanga pakutanga. Tichada kudya chikafu chakaderera chekoriori kazhinji yenguva. Mhedzisiro yacho inofanirwa kuve yekuti iwe unodya zvakanyanya mashoma macalorie pazere uye kuonda. Nekudaro, kana chikafu chine hutano hwakakwana, isu hatigone kuona yakakura yakakwana calorie deficit kuburitsa uremu.