Kuchenesa Diet: inoshanda kuchenesa uye kuoneka uremu. Low-mafuta zvokudya uremu, zvichiratidza macalorie

Kuchenesa Diet - inoshanda kuchenesa uye kuoneka uremu uye kunzwa zviri nani pashure mashomanana mazuva chikumbiro. Mukati memazuva 10 yakakurumbira muimbi Beyonce akashandiswa musanganiswa mvura ndimu, Maple manyuchi uye cayenne mhiripiri, uye kunwa mishonga teas kupinda chimiro nokuda filming firimu "Dream Girl". Nhasi, kune yakawanda Quick uye inobudirira nzira yokuzvinatsa. Zvisinei, zvinokosha kunzwisisa kuti mashoko kushandisa kudya kwakadaro kunofanira tisingatauri shoma, sezvo iri kwenguva zvingava kuchengeteka utano hwako.

Kuchenesa Diet: inoshanda kuchenesa uye oneka uremu

Yokunatswa (detoxification) - iri kubviswa inokuvadza zvinokachidza kubva mumuviri. Ichi chimwe chikonzero chikuru nei vanhu vachisarudza kugara zvokudya. Hunokachidza zadzisa kunotungamirira muutera, vasingakendengi, uye zvingakonzera neutachiona uye zvimwe zvirwere zvakawanda. Nyanzvi Most rinonyevera kushandisa mapiritsi kana zvokunwa chaiwo kunatsa, ichi zvikuru vakazvimiririra anogona kugadzirisa chiropa, neitsvo uye muura. Chinhu zviripo kugara kure laxatives uye diuretics, izvo zvinofanira chete kutora zano uye mushonga.

Healthy kuchenesa

Kuchenesa muviri zvinokachidza kunobatsira kuderedza bloating, kubvisa mamwe kilos, ganda kucheneswa uye kuvandudza mamiriro bvudzi nezvipikiri uye inokurudzirwa kuvanhu vose. Izvi ndezvechokwadi kunyanya vaya vanoda chaizvo uremu uye kuwedzera utano zvavo.

Kudya mbishi michero nemiriwo

Raw michero uye miriwo pave zvikuru nokukurumidza kugaya, batsira vanatse muviri, dzichibvisa tsvina uye somugumisiro, zvakawandisa muviri mafuta. Ivo ane zvakawanda zvinovaka muviri kupfuura Somuenzaniso, yakabikwa zvokudya, saka kukurumidzisa kukwira muviri nani uye vakarongeka zvikuru kusimudzira kushandiswa mbishi broccoli pane steamed kana grilled.

A nzira itsva uremu

Pane nhungamiro inoshanda pakuchenesa zvokudya. Inoshanda kuchenesa uye kuoneka uremu anotipa zvokudya, izvo zvichatsva macalorie kupfuura zvitengeswa. Kwamazuva manomwe, haugoni chete uremu, asi kutanga mashandiro ose detoxification. Izvi nekuti zvokudya dzinowanzotsigi- rinoumbwa mvura; michero, miriwo, mukaka uye muto, uyewo 6-8 magirazi mvura pazuva. Kana muviri achanzwisisa kuti vachagamuchira mvura nguva dzose, zvichava kurega nokunonoka kwayo, somugumisiro, kuzvimba anyangarika.

Zvinozivikanwa kuti muchetura zvinochengeterwa mudura mafuta nzvimbo muviri, saka, yakarurama uremu kuchabatsira detoxify muviri.

Nguva yokuzvichenesa

Kuchenesa Kudya vanofanira kwemazuva mangani? Inoshanda kuchenesa uye kuoneka uremu kuchava akanzwa, kazhinji 7-10 mazuva, pashure pacho pachava wemauto kuvandudza utano mamiriro, pachava chiedza uye wakaita. Mushure detoxification kwacho kwapera, ungawana kuti chido kudya chinhu chinokuvadza uye unuseful simba zvikuru. Pasinei ichi pane kuchiri njodzi yokumbozorora uye aizobvisa zvose zvinoitwa. Chero rokuchenesa kana tichibvisa kudya kunosanganisira zvishoma nezvishoma mbudo. Regai pakarepo kuenda nokuda zvigadzirwa kuti iwe kuramba pachako, zvimwe ungasangana nematambudziko tsaru muchimiro pakazvimba, kufundumwara uye uremu zvishoma nezvishoma kudzokera dzakare nzvimbo.

Kuvhura muviri muchetura unogona chaizvo kuti vanhu vanotambura kupatira, sezvokudya uyu unokurudzira dzose bowel masangano.

Zvayakanakira nezvayakaipira revhiki rokutsvaira

Kurasikirwa kurema ndiwo avhareji makirogiramu 2 kusvika 5 pavhiki, chose kutsanya aifamba. Zvisinei, izvi hazvisi chete zvinobatsira kuti kufanana kurasikirwa uremu vari kuchenesa pezvakaitwa. Zvisinei, pane zvainovhiringidzawo. Diet nokuti kuchenesa kunokonzera nemishonga akadai tsandanyama simba, kurukutika, nzara, nemvura, dzungu, nomusoro, kushaya hope, uye vakaderera simba. Zvino nyaya zvisiri mbudo kubva zvokudya (muchimiro vachidya mukaravhani burgers vari prikusku ine ruomba cake), pane mukuru ndingangokuvara kudzoka yakarasika kilos.

Chii chakakosha kufunga mukati-zuva nomwe kucheneswa?

1) The Kudya kwapedza mazuva 7.

2) Exercise. Kucheneswa Kudya hakufaniri kuteverwa rakaoma basa. Unogona kuita zviitwa mangwanani kana munyoro muviri kwemaminitsi gumi pazuva.

3) Limitation zvokudya. The zvinodyiwa shoma, zviripo ine kunonyanya michero nemiriwo.

4) kurambidzwa chokuita zvepabonde, hapana rokuchenesa kukangamwirwa Kudya zvakakodzera varume nevakadzi.

5) facial muchero Fresh kunogona kukonzera kwazvo madonhwe ari shuga ropa, unoita kuti ngozi vanhu vane chirwere cheshuga uye zvinogona ngozi vanhu hwakanaka.

6) Kucheneswa Diet hachisi lifeline nokuda kwezvirwere zvose. Kakawanda kurasikirwa nouremu pfupi, kunyanya nhengo anopa mvura. Kana mafuta, ipapo pezvizuva ndeyokubvisa hazvibviri, zvichatora nguva yakawanda.

Fat uye zvinokachidza

Pakati mafuta uye muchetura, pane chinokosha kubatana. Pashure lipids - zviri zvakare chikuva kuchengetera vamwe mafuta-soluble muchetura. Munguva wokunatswa izvi zvinokuvadza anogona kupinda muropa, iro rinotsanangura nei vanhu vakawanda vanofunga kuipa munguva zvokudya. Izvi zvinoreva kuti panguva combustion (cleavage) rinowanika mafuta kusunungurwa chepfu muropa.

Helpful zvahungava hwakaita zvakavimbika shure kokunatswa

1. udyo Yakafanira. Zvakakosha kuyeuka kuti zvokudya zvakawanda wefodya, zvikuru muviri wako achava -wedzera muchetura. Mumwe zvinozipa pamusoro nhanhatu, mumwe girazi waini pane nehomo. Varumbidzwa kudya zvishoma nezvishoma, kutsenga zvokudya kwazvo.

2. Kochekera nokuponesa migumisiro kubatsira yakaderera-mafuta zvokudya uremu (pamwe rairatidza macalorie ari resipi). Hwaro ndiro kunge chikafu muriwo (girini Salad, magaka, madomasi, uye nezvimwewo). Izvi waanodzikisira migumisiro muchetura uye kupa muviri pamwe zvinokosha mavhitaminzi uye zvicherwa.

3. Rega uremu. Chokwadi, zviri nyore kutaura pane kuzviita. Vamwe mafuta-soluble zvinhu anogona kuunganidza ari adipose rinenge riri nengozi.

4. Inwa zvinwiwa, kusanganisira mvura uye tii.

5. Exercise kugara vangadikitira. Leather - chinonyanya kukosha nhengo kubviswa, uye vakawanda zvinokuvadza anogona kuzvisiyira panguva ziya. Asi iwe unofanira kuita zvikuru muviri, izvo kunoda simba kubva zvokudya.

The zvokudya pamberi uye pashure kuchenesa

1 zai yose. Maererano zvichangobva kudzidzwa, havaiti kwakakanganisa vasakanganise ropa remafuta akawandisa uye kukonzera mwoyo kurwiswa. Uyezve, zviri mumwe zvokudya zvakanakisisa kuti unogona kudya panguva uremu. Nokuda mukuru kugutsikana mapuroteni, utano mafuta zai kunogona kugutsa yenyu nzara uye kuwana zvakakwana shomanana macalorie. Zvinenge zvose zvinovaka muviri anowanikwa mondo.

2. Green (lettuce, sipinachi, parsley, dhiri, uye vamwe) ane yakanaka ehupfumi kuti kudya. Ichi chikuru Tingawedzera vhoriyamu zvokudya pasina achiwedzera macalorie. Greens - zviri wavawo chikafu chinopa zvinovaka muviri, rine mhando mavhitaminzi, mamineral antioxidants, calcium zvakawanda nedanho mafuta unopfuta zhinji.

3. Salmon - zvinonaka nuna hove, asi achiri kubatsira uye hunogutsa. Rine yepamusoro mapuroteni, hutano mafuta, uyewo ose muviri zvinokosha. Ehove nezvokudya zvomugungwa vakawanda akapfuma ayodhini, zvakakodzera kuti zvakakodzera kushanda thyroid shwanu, izvo zvakakosha kuti muviri kwakaitika pasi Zvakanyanya Kunaka Panguva Yepamuviri ezvinhu. Salmon kuri akapfuma naOmega-3 mafuta acids, izvo unononoka pasi chokutsva uye kubatsira kurwisa kufutisa uye metabolic zvirwere. Mackerel, Rainbow, rehove pamunhu, herring uye mamwe mafuta hove vanofanira kuva varipo vari kudya.

4. Broccoli, konifurawa uye kweBrussels inomera. Kufanana nevamwe miriwo, vane yakawanda faibha, izvo kunonatsiridza kugaya uye anoderedza havi. Uyezve, havana ane rakanaka uwandu mapuroteni. Tikafunga mapuroteni, nokusanzwira vakaderera mafuta kugutsikana kunoita marudzi ose makabheji zvokudya yakanaka uremu.

5. dzakaonda nyama uye huku zamu zvine yakawanda mapuroteni. Ongororo dzakaratidza kuti kuwedzera zvayo manwiro kunogona kuderedza kuchiva zvihwitsi kubudikidza 60%, uye kuderedza chido tudyo manheru. Somugumisiro, ungarasikirwa uremu ne anoda kusvika hafu churu pavhiki.

6. vakabika matapiri ane ehupfumi wandei kuti ive zvokudya yakanaka uremu uye nokuda kunopindirana utano. Rine kusimba siyana-siyana zvokudya, kunyanya mukuru zviri potassium, iyo inoita basa rinokosha BP achidzora.

7. Tuna ndechimwe low-mafuta chigadzirwa dzakakwirira mapuroteni kugutsikana. Izvi low-mafuta hove kwakakurumbira pakati muviri uye kugwinya yokutevedzera.

8. Beans uye bhinzi zvine yakawanda mapuroteni uye faibha, zvokudya zviri kukonzera kuti saturation. Naivowo vanowanzoda dzine nemishonga starch.

9. Muriwo soups. The chikuru anobatsirwei kuti mvura zvokudya kunoita vanhu vanonzwa satiated uye zvinodya yekudyidzana shoma macalorie.

10 Cottage chizi - chinhu chikuru Tingawedzera yenyu mapuroteni yaunodya. Dairy zvigadzirwa ane calcium, iyo rinobatanidzwa muitiro yokupisa mafuta.

11. makotapeya - muchero yakasiyana. Nepo michero yakawanda ane makabhohaidhiretsi iri yekotapeya vazhinji utano mafuta, zvakadai oleic acid, huri mafuta omuorivhi. chigadzirwa ichi rakanakira ave mukwanisi kuti Salad, sezvo inowedzera Absorção de Água muviri kubva miriwo.

12. Nuts inogona tudyo kukuru, sezvo ivo nokubatanidza zvakakwana mwero yakawanda mapuroteni, nokusanzwira noutano kwemafuta. Ongororo dzakaratidza kuti kudyiwa nzungu (zvine mwero) anogona kuvandudza muviri uye kunyange kutungamirira uremu.

13. Vamwe yose zviyo (oats, black mupunga).

14. Chili pepper ane fuma inonzi capsaicin, izvo zvinobatsira kuderedza havi.

15. Fruits ane shuga, asi panguva imwe chete vane low-mafuta, vamwe nguva kutsenga navo. Mukuwedzera, faibha anobatsira kunetesa shuga kupinda ropa rukova.

16. bhuratifuru. Kana uchitenda zvidzidzo kuti kudya hafu matsva bhuratifuru hafu yeawa pamberi kudya, unogona uremu ne 1,6 kg asi pamusoro vhiki 12, pasina kuchinja zvatinosiita madyiro.

Lemon muto: yakakurumbira pazvokudya kucheneswa

Lemon nezvombo pathogenic utachiona zvomudumbu nyika yose, zvikurukuru nemumuromo mhango kutadzisa chitarisiko zvisingafadzi kunhuwirira. It kunovimbisa nepakati ph pamwero womuviri, kufambisa kushanda zvomukati zvose. The asidhi huri ndimu, zvakafanana mune zvachiri kuti mudumbu ikabereka. Saka muchero mabasa ave mubatsiri ari kugaya, pakubvisa uye pasave kuunganidza tsvina iri zvomudumbu ino. Ane zvishoma diuretic zvazviri, izvo zvinoita kuti kubviswa residues uye muchetura. Lemon muto akakonzera anyatsoona kuderera kudya, izvo zvechokwadi inobatsira uremu. Ndosaka Salad pachinzvimbo mayonnaise uye mafuta muriwo vari zano kuti kuzadza kwavari. nenzara zvawanikwa nokushandiswa mvura ndimu muto vari chinoshamisa.

Meals uremu, zvichiratidza macalorie

Zvinotevera yakaderera-mafuta zvokudya uremu achiratidza macalorie kuchabatsira kuti kuMabvazuva kuchava kutanga kwekupwanyiwa uremu. Kune akawanda Mishonga nezvirongo, chinopa zvinonaka uye nyore kugadzirira panguva imwe chete.

• Salad unopinza miriwo uye mupunga. Nokuti migove mitatu vanofanira: yakabikwa mupunga, madomasi (100 Gr.), ReMiorivhi, Fresh makarotsi, Sweet mhiripiri, Peas, (200 Gr.) (90 oz.) (50 oz.) (50 oz.) (50 oz.) chili (20 g.), namafuta (15..), inogona kuwedzerwa yokuravira zvishoma zvinonhuwira uye munyu. Kugadzirira saradhi nokukurumidza zvakakwana, uye ayo mafuta ari macalorie 190 chete.
• Silver Karasik pamwe ndimu uye erosemary. To zvitatu migove vanoda: chitunha hove (hafu churu), ndimu (70 g.), Lemon muto (50 Rine mamiririta), mafuta soybean (20 ML), Rosemary, omesa, munyu. Yakanatswa kabhu vanofanira kudururira ndimu muto uye regai kumira kwehafu yeawa saka, zvino wedzera munyu uye omesa. Mune tsvete foil kuti putira chitunha uye kuzvibika muchoto kwehafu yeawa. Gadzira hove vateye toaisa pamusoro ndimu uye erosemary mashizha, unogona kuwedzera zvishoma parsley kana dhiri. Kazhinji, kugadzirira zvinotora inenge awa, mumwe kushumira rine macalorie 40 chete.
• Scrambled mazai ne pepper uye parsley. anozowana For mana vanoda: zvinozipa pepper, 2 huku mazai, mukaka (30 ML), ruomba (10 g.), Fresh parsley, munyu, nezvinonhuwira (300 g.). Caloric kugutsikana yemazuva vakadaro vachava 47 macalorie.
• Meat pamwe grilled muriwo (dzakaonda nyama yenguruve, zucchini, eggplant). Pre-akagadzirira pickle (mafuta omuorivhi, gariki, Bay shizha, Ginger) uye soka mairi nyama anenge 2 maawa, uye ipapo Vakabika grilled aparadzane miriwo. Mundiro rapera ndokusasa rimwe ndimu muto muto, makwenzi uye mafuta, Garnish cherry nemadomasi nemiriwo matsva (140 kcal).

Low-mafuta zvokudya nyore digestible nokuda dzemuviri. Zvinobatsira kuti maximally zvokudya zvinovaka muviri, kuvandudza muviri uye kubvisa mamwe kilos. At paro vari mishonga zvigadzirwa, wakawondereiko kudai nyama, hove, dheri zvigadzirwa. Pakuchenesa Kudya aiva mukuru chaizvoizvo, zvakakosha kudya zvakanaka. Foods risinganyanyi macalorie ane mikana zvikuru, kusanganisira chimiro mukaguta kunyange pashure kudya migove diki. Apo vachisiya zvimwe uremu, pane ichiwedzerwa vakasununguka uye simba, uyewo wezvamatongerwe tsika yakanaka kudya zvakanaka uye kwete mindlessly zvinodya maturo macalorie.