Iyi purogiramu ndeyevose avo vanoda kufambidzana panguva dzakasiyana-siyana dzegore uye avo vanorwisana kuti vadzoke muchimiro. Vazhinji vedu tinozviita pane imwe nzvimbo - kuderedza uye kuderera.
Purogiramu yacho inoshandisa nzira yakakwirira yekutsvaga kwehutano nemafomu emuviri uye mafuta anopisa . Iko kunotora chirango kuti uite, uye unoda kuva nechokwadi kuti hauna hutano huripo hunoita kuti muviri uite simba.
Asi ini ndinogona kuvimbisa kuti ichashanda kuvanhu vazhinji kana iwe ukaramba uine.
Ndinodana kuti Power Power Fat Loss uye inosanganiswa yekuenzanisa kusvika kune-high-intensive exercise kunosanganisira cardio uye kukura kwekuwedzera pamwe nekudya kunonyatsokodzera kudya. Zvisinei, nokuti ini handidi kurumbidza mapurogiramu ausingagoni kuomerera kune hupenyu, iyi chirongwa chekudya zvinovaka muviri uye chiito chekuita haicho chakanyanya kukura zvokuti iwe haugoni kuzviita semararamiro ehupenyu. Zvechokwadi, ndakazviidza.
Zvinhu zveHigh Power Fat Loss Program
Izvo zvikamu zvina zvinotevera:
- Low-fat, low-sugar, high-fiber kudya
- Cardio iri kuenzanisa kusvika pakakwirira
- Dunhu Rokurovedza kusvika pakuenzanisa kusvika pakakwirira
- Kurema kurairidzirwa kunonyorera kusvika pakakwirira.
Ndiani Angashandisa Purogiramu?
High Power Fat Kurasi ndeyekuti ani:
- Inoshandiswa pakuita muviri asi inoda kurasikirwa nehutano nekudzokazve muviri. Kana usina kumboita kwenguva yakati, tsvaga kurapwa kwechiremba uye imwe nzira zvishoma nezvishoma inorayirwa.
- Anoda kudzoka kubva kuKrisimasi, Gore Idzva, Kuonga, Hanukkah kana imwe nguva iyo kudya uye kugovana zvakakanganisa kuchena uye kuyerwa.
- Zvinoda kuenderera mberi kuhutano uye kurasikirwa nemafuta nokukurumidza kwekutanga kwemitambo yemitambo.
- Anoda kurasikirwa nemafuta nokukurumidza sezvinobvira uye kuchengetedza musuru paanenge akagara ane utano uye asina kunyanya-kori-calorie kudya.
Chirongwa chekudya kweHurumende yeHigh Power Fat kurasikirwa
Chirongwa chekudya chikafu chakashata mune shuga yakawedzerwa, yakaderera mumafuta asi isinganyanyi kuderera (20% kusvika 25%), yakaderera mune simba guru uye yakareba mune fiber. Kushumira mashoma kunofanira kuchinjwa maererano nechinangwa chako chekuyera. Iwe unoda kutonga iwe pachako. Pavhareji, vakadzi vanoda munharaunda ye10 kusvika ku11 makirogiramu paundi yemuviri wezuva nezuva kuti varambe vaine uremu hwemazuva ano uye varume vanoda 12 kusvika 13 makirogiramu paundi yemuviri wezuva nezuva kuti varambe vachirema. (Kuwedzera ne 2.2 mu kilogiramu.)
Iyo Inoshanda Sei
Kuti uremerwe uremu, iwe unofanirwa kuumba simba risina simba kana kuderedza kudya kwako kudya kana kuwedzera simba rakawanda nekuita basa. Muchirongwa ichi-kurasikirwa, chinangwa ndechokuita kukanganisa nekudya zvishoma uye kushandisa zvakawanda. Zvisinei, haufaniri kuderedza zvakanyanya nokuti izvozvo zvingaderedza mararamiro ako uye iwe unoda kusimudza mararamiro ako - ndizvo zvinoshandiswa nepamusoro-simba. Uyewo, kana iwe ukadya zvishoma iwe hauzovi nesimba rokupinda purogiramu yezvidzidzo.
Nzira iyo chirongwa ichi chekudya chinoita kuti iwe udye kudya kwakakwana kugutsa nzara uye kupisa chirongwa chekuita basa chinoda asi uchideredza kudya kwekudya .
Iyo yakaderera-mafuta, pasi-shuga (yakaderera-simba masimba) uye yakakura fiber chimiro chekudya ndicho chinhu chinokosha.
Izvi zvinowanzogadzirisa (uye kudzidzira) zvakaratidza kubudirira sezvakanyorwa muNational Weight Control Registry uyewo pa Weight Watchers. Purogiramu yekudya inokwereta kubva kuVavumetrics inopupurirwa yeBarbara Rolls, Ph.D.
General Nutritional Principles
Zvingani zveumwe neumwe? Kana iwe ukazoparadzanisa chikoro chako chekudya kwemanheru muzvikamu zvina, ita imwe neimwe yezvokudya zvikamu zviviri (imwe hafu) yakadzika-carbohydrate mishonga kana saladhi (kana zvimwe michero), imwe yechina yemashikidhydrate yakadai sedayisi kana mbatata (kana zvimwe chingwa) uye chechina chikamu maprotheni, inyama nyama, hove kana soy kana puroteni yehawani.
Izvo zvakarewo mutemo wakaisvonaka wehutano hwekudya hupenyu hupenyu hwose. Iwe unogona kugadzirisa uwandu hunoenderana nehutano hwemuviri uye maitiro ekushandisa.
Low fat. Ika kuonda: Izvozvo zvinoreva kudonha mafuta kubva nyama, kushandiswa kusina tsvimbo fry pan kana grill uye kusawedzera mamwe mafuta kunze kwechiedza chakanaka chemafuta, kana zvichidiwa.
Usawedzera mafuta kana margarini kune mbatatisi, mashuga, mishonga kana chimwe chinhu kunze kwechingwa chiduku chechingwa uye mbiriso kana iwe uchiwana zvakafanira. Hapana mafuta ane mafuta, cheese sauces, mayos kana chimwe chinhu chakadai chinofanira kushandiswa. Shandisai mafuta mashoma, vashoma-shuga kupfeka kana iwe uchifanira kuishandisa pamashizha.
Imwai uye mudye mafuta asina mafuta-mazinga kana asina mafuta - mukaka, yogurt, uye cheese. Soy vatsigiri vakanaka.
Shuga shoma. Usawedzera shuga kana uchi kune zvokudya kana kunwa kunze kwezvipo zviduku zvinotevera. Usadya zvokudya kana kunwa nehuwandu hwehuga hwakawedzerwa.
Iwe unogona kuwedzera zvitatu zvepasipuni zvehuga (mudha, beet kana chibage), kana huchi, huwandu, kune chero doro rinodyiwa zuva rega-tei kana kofi kuva izvo zviri pachena. Rimwe girasi rejusi mutsva zuva rimwe nerimwe rinobvumirwa.
Iwe unogona kudya zvinwiwa zvemitambo mushure mega yega yega yega yekuita zvekudzidzira, asi ipapo chete uye kana iwe ukazadzisa svondo reawa. Kana zvisina kudaro, inwa mvura.
Iwe unogona kungova neyo imwe chete yezvinonwiwa zvinonwiwa kana kuputira muvhiki, pasi-cal kana kwete. Zviyeuchidze kuti zvinwiwa zvinonwiwa zvinokonzerwa nemaspuni 10 kusvika ku12 eshuga muyero inogona. Iva ne-cal-cal kana iwe uchifanira, asi iwe uri nani pane uchiedza kuzvisunungura kubva pane zvinodiwa zvinofadza.
Zvibereko nemiriwo. Iwe unogona kudya zvisingadiwi michero nemiriwo asi usati uite iyo yose mbatatisi, mbatata, uye bhanana nokuti dzakakwirira mumakoriri kupfuura dzimwe michero nemiriwo. Yeuka mahwendefa ependeti? Izvi ndezvikamu zvegidhaini yehydrohydrate uye kwete mune saradhi yezvirimwa chikamu. Zvisinei, iwe unogona kuwedzera mamwe marubhaidhyrate kuti uchengetedze misumbu yako yakasununguka kana iwe uchiita zvekuita zvakakwirira.
Chingwa uye pasta. Sarudza kazhinji zvizere-zviyo, uye kana uri kupedzisa basa rinorondedzerwa muchirongwa ichi usatya kutya zvakanaka zveprotheni uye nenyuchi. Chimwe chikafu chena uye pasta zvichave zvakanaka pane iyi.
Zvigadzirwa zvemabhizimisi. Dzivisa michina yakawanda mumafuta kana shuga kusanganisira sweets yebhizimisi, keke, chocolates, mafuraji, makiki, mabhisikiti, kana michero yakaoma kana michero yakagadzirwa nemashizha e shuga. Kumba kubheka kana kunyorera nemafuta akawanda akawedzerwa kana shuga inofanirawo kudziviswa.
Ngwarira kuti mazhinji michero ye yogurts yakakwirira mune shuga yakawedzerwa - kunyange yakaderera mafuta yogurts. Mafuta mashoma-mafuta haabvumirwi kana ari akakwira mune shuga. Izvi zvinowanzoita kuti kudya kwakaderera kwemafuta kunokundikana.
Chikafu chekutenga. Iwe unogona kuva nekudya kwekutsanya kwevhiki imwe neimwe asi zvishoma chete fry nekunwa zvinotenderwa uye zvichida pashure pekudzidzira. Kudzivisa kusvuta uye zvinwiwa zvinoshandiswa zvakanaka.
Zvokudya zvakagadzirwa. Dzorera pakapakiti uye yakashongedzwa zvokudya zvakaringana uye sarudza zvokudya zvitsva pane. Zvimwe zvinokonzerwa nekakani uye nechando zvakanaka. Dzivisa yakakwirira-munyu, shuga yakakwirira uye yakakora-mafuta yakashongedzwa uye zvokudya zvekakini.
Breakfast breakfast. Inofanira kudyiwa zuva rega roga uye inosanganisira mafuta muesli, oatmeal, kana pasi-shuga yekutengesa mbeu uye bran uye hapana shuga yakawedzerwa. Iwe unogona kuwedzera mutsanga kana michero itsva. Dzivisa shuga yemashirasi.
Kunyanya, iwe unogona kunge wakaenzana neii zuva rega rega, kana chidimbu chemafuta chakasvibirira kana kottage cheese pane zvigunwe kana kupararira zvakadai se ricotta, kana yogurt yakakora-mafuta (pasina shuga) kupa mapuroteni akawanda. Hove yakakangiwa kana kubika nyemba dzimwe nzira.
Panzvimbo pekudya, iwe unogona kuva nechingwa-chingwa chezviyo kana mbiriso. Asi iite iyo yakakwirira mufibiramu pa5 gmundi padivi kana kuti yakakwirira ne teaspoon yepamusoro yetirea kana margarine kana zvichidikanwa uye teaspoon imwe yehuchi kana jamu kana michero yakapararira nechikamu chimwe, kana iwe unogona kuisa saga yetikisi yekasi isina bhari kana margarini . Pedza nemichero matsva.
Zvokudya zvinosanganisa zvinogona kusanganisira michero itsva uye miriwo yemashizha. Kana kuti ane marimu, avocado, maorivhi nemichero yakaomeswa kusvika kumusasa unoshandiswa nehombodo. Kana kubata yakakura-fiber, pasi-mafuta uye shuga muffin, mbiriso kana crispbread ine kupera-koriori kupararira. Iyo nuts, avocado, uye michero yakaomeswa yakazara nesimba, saka iva nehanya pamusoro pavo. Dzivisa majiki ekutengeserana, zvipfeko, uye mapeji nekuti vazhinji vari mumafuta akawanda uye shuga.
Kudya uye kudya kwemasikati kunofanirwa kuenzanirana nehutanda-yakakura huwandu uye mishonga yakakanganiswa inorondedzerwa pamusoro - ichiyeuchidza kuti iyi inogona kuva sandwich kana roketi, kana ndiro yevhu uye michero.
Doro ishoma kune rimwechete rinwiwa pazuva pazuva rewaini kana doro; kana mweya unenge hafu yegirazi yezvinonaka zvinokanganisa. Zvichiri nani, ipai izvozvi kwenguva iyo iwe uri purogiramu iyi. Soda mvura nejusi jisi mutsva inoita kunwa kunotyisa. (Sarudza potassium bicarbonate soda mvura uye kwete sodium bicarbonate. Chengetera tsamba yacho kuti uwane ruzivo urwu.)
Kunyora muchirongwa chirongwa chekudya
Zvakaoma asi hazvisiwo zvakaoma. Nyora zvidzidzo zvinokosha. Zvadaro shandisai pane zvamunodya. Iwe haufaniri kuenzanisa shoko neshoko, uye kuchinja kwakasiyana-siyana kuratidza kudya kwako hakuzoiti chero kukuvadza. Kudya kunze kunowanzova dambudziko. Tsvaga maresitorendi kana zvikafu zvekudya zvinokurumidza izvo zvinogona kukupa iwe nezvinhu zvekudya zvekudya. Low mafuta uye pasi diki ndiyo chinhu chinokosha kumutoro wako-kurasikirwa. Paunosvika pakatarisa kuyerwa, iwe unofanirwa kuenzanisa kushandiswa kwemashandiro ako nekushandisa simba, kunyanya yako goroidhyidhari yekushandisa.
Izvi zvakaderera-mafuta, zvishoma-shuga chirongwa chekudya pamwe chete nekugadzirisa kusinganisa-kusvika kune-yakasimba-kurairidzira inzira yakanakisisa yekurarama kune utano uye hutano-uye inoshanda.
Kudzidzira Purogiramu yeHigh Power Fat Loss
Heino nzira iyo inoshanda:
Iwe unoshanda kwemazuva mashanu pavhiki kweawa imwe zuva rimwe nerimwe risina kupfuura zvidzidzo zviviri zvakatevedzana. Maminitsi makumi matatu emisangano yeawa imwe chete inofanira kunge iri pamwoyo wepamusoro kana kuti inopfuura 70% yehuwandu hwemwoyo wako (MHR). Iwe unogona kufungidzira MHR yako nekubvisa makore ako kubva ku 220. Kana iwe uri makumi mana, yako yepamusoro yekurara kwemwoyo inofanirwa ichange ichinge ichinge ichinge ichinge ichitsvaira 180 paminiti (220 pasi 40). Makumi makumi manomwe kubva muzana zvezana zana nemakumi mapfumbamwe nemakumi mapfumbamwe nemaviri. Iwe unogona kudzidzisa pane imwe yepamusoro yemoyo kana iwe uchinzwa wakasununguka nawo, asi unofanira kusvika 70%.
Uku ndiko kuongororwa chete uye vanhu vanosiyana mumoyo yavo yepamusoro. Imwe nzira yekufungidzira izvi ndeyokuona kuti iwe unogona sei kutaura kana kubata hurukuro paunenge uchishandisa. Kana iwe uchikwanisa kuramba uchikurukurirana, zvakadaro zvinotambudzwa uye zvinopesana nokufema, izvo zviri pamusoro. Kana iwe ukakwanisa kutaura nyore nyore kana kuimba Toreador Song kubva kuCarmen, zvino unoda kukurumidza zvishoma. Kana iwe uchinge uchinge ufuridzira nguva imwe neimwe iwe uchiedza kutaura, izvi zvinogona kunge zvakakwirira kudarika 70% yepamusoro yepamusoro pamwoyo.
Heano muenzaniso werongwa waungashandisa. Kufanana nepurogiramu yekudya, aya ndiwo mazano ehurumende uye iwe unogona kuvashandura kuti zvienderane nemamiriro ako chero bedzi iwe unonamatira kumitemo yakawanda.
Zuva 1. Maminitsi makumi matanhatu e cardio: Kufamba, kutamba kana kuti mabhasikoro, nemaminitsi makumi matatu pa 70% kana kupfuura. Izvozvo zvinoreva kufamba kwakasimba kwemaminitsi makumi matatu. Iwe unofanirwa kuwana zvakajeka. Yechipiri maminitsi 30 inogona kunge iri pfupi. Iwe unogona kuita kana hukuru hwekutanga, zvichienderana nemanzwiro aunofunga kana iwe unokwanisa kusanganisa yakakwirira uye yakadzika mumatombo gumi-kana gumi nemaminiti. Iwe unogona kushandisa treadmill kana kutenderera kumitambo yepamuviri kana kumba kana zvakakodzera.
Zuva 2. Kurema kurovedza, kuenzanisa kusvika zvakaoma. Shandisa simba guru uye purogiramu yemasumbu kana chirongwa chedumbbell . Isa kuedza mukati memaoko aya. Ita maminitsi gumi e cardio warmup uye cooldown chero rutivi rwemuganho wezviremba kuitira kuti maminetsi makumi matanhatu apedze.
Zuva 3. Zororo.
Zuva 4. Kurongeka kwedunhu kwemaminitsi makumi matatu ekuenzanisa zvakaoma, pamwe nemaminitsi makumi matatu cardio panguva yaunosarudza. Dumbbell circuit inogona kuitwa kumba kana kumitambo. Iwe unogona kuvhara mhepo inotarisa kwemamwe maminitsi makumi matatu seimwe nzira kune imwe nzira yekufamba-famba ichifamba kana kufamba.
Zuva 5. Yakadanana seZuva 2.
Zuva 6. Zororo.
Zuva 7. Izvo seZuva 1.
Kugadzirisa Purogiramu Yokurovedza
Yeuka, iwe unofanirwa kurova kuti 70% yepamusoro yepamusoro yemwoyo kwemaminitsi makumi matatu ega yega yega uye iwe unofanirwa kuramba uchifamba kune imwe maminitsi makumi matatu.
Simba rinotengeswa neawa rinofanira kuva mumakero mazana mashanu kusvika ku7 700 kuvanhu vazhinji. Uye zvakakosha, iyi yehutano inofanira kuumba imwe nguva inopera, iyo icharamba ichisvitsa mararamiro ako kwemaawa mashomanana mushure mokuvhima.
Iwe unofanirwa kuwedzera refu ne-carbohydrates kunwa kana kudya, kusanganisira puroteni shoma, mukati meawa yekurovedza kupera. Zvakakosha kuti udye zvakanaka. Asi idya kazhinji munharaunda iyi uye usadzvara kuti uzvipe iwe pachako, zvisinei, urongwa huchakundikana.
Sources:
Ello-Martin J, Roe LS, Ledikwe J, Beach A, Rolls BJ. Dhiyabhorosi Masimba Kuwedzerwa Mukurapa Kwekuwedzerwa Kwakawanda: Kuedzwa Kwegore Gore Kuenzanisa 2 Kuora-Kurasikirwa Zvokudya. Am J Clin Nutriti. 2007 Jun; 85 (6): 1465-77.
Shick SM, Wing RR, Klem ML, et al. Vanhu Vanobudirira Pakusakara Kwemazuva Ekure Uye Kuchengetedza Ramba Uchishandisa Kudha-Nesimba, Kudya-Kudya Zvokudya. J Ndokudya Assoc. 1998 Apr; 98 (4): 408-13.