Lolu hlelo lungokwalabo bonke abantu abathanda ukufaka amaqembu ngezikhathi ezihlukahlukene zonyaka futhi abese bezama ukubuyela emuva. Abaningi bethu bakwenza ngendlela ethile - ukuphuza ngokweqile nokungaphansi kokuzivocavoca.
Lolu hlelo lubonisa umzila ophezulu wokuqondisa ukuqina komzimba nokuma komzimba namafutha okushisa . Kuthatha iseluleko esithile ukuze uphumelele, futhi kudingeka uqiniseke ukuthi awunazo izimo zempilo ezikhona ezivimbela ukuzivocavoca ngamandla.
Kodwa ngiyaqinisekisa ukuthi izosebenza kubantu abaningi uma unamathela kuso.
Ngiyibiza ngokuthi i-High Power Fat Loss futhi iyinhlanganisela yokulinganisela ekuzivocavoca kakhulu okubandakanya ukuqeqeshwa kwe- cardio nokuqeqeshwa kwesisindo kanye nokulawula okunomsoco okunembile. Kodwa-ke, ngoba angithandi ukuphakamisa izinhlelo ongazinamathela ekuphileni, lolu hlelo lokudla okunomsoco nokuzivocavoca alukhuni kakhulu kangangokuthi awukwazi ukulisebenzisa njengendlela yokuphila. Yebo, ngiyihlolile.
Ama-Elements ohlelweni oluphezulu lwe-Power Power Fat Loss
Izingxenye ezine zimi kanje:
- I-fat-fat, ushukela ophansi, ukudla okuphezulu-fiber
- I-Cardio isilinganiselwe kuya phezulu
- Ukuqeqeshwa Kwesekethe okulinganiselayo kuya phezulu
- Ukuqeqeshwa kwesisindo ngokulinganisela kuya phezulu.
Ubani Ongasebenzisa Lolu hlelo?
I-High Power Fat Loss yimuphi umuntu:
- Isetshenziselwa ukuzivocavoca kodwa idinga ukulahlekelwa isisindo futhi iphinde ithole impilo. Uma ungazange usebenzise isikhathi esithile, thola ukuhlolwa kwezokwelapha futhi indlela encane kakhulu iyalulekwa.
- Ufuna ukuphulukiswa kusukela ngoKhisimusi, uNyaka Omusha, Ukubonga, i-Hanukkah nanoma yisiphi esinye isikhathi lapho ukudla nokuzihlukanisa kuye kwehlisa ukuqina nomzimba.
- Kudingeka ukuqhubekela phambili ekuziphatheni komzimba kanye nokulahlekelwa kwamafutha masinyane ukuqeqeshwa kwezemidlalo yangaphambi kwesikhathi.
- Ufuna ukulahlekelwa amafutha ngokushesha ngangokunokwenzeka futhi ugcine imisipha ngenkathi uhlala uphilile futhi ungadli ukudla okwekhalori ephansi kakhulu.
Uhlelo Lokudla Lokuphulukiswa Kwempahla Ephezulu Yamandla
Uhlelo lokudla okunomsoco luphansi ushukela olwengeziwe, oluphansi kwamafutha kodwa aluphansi kakhulu (20% kuya ku-25%), oluphansi kwamandla kagesi futhi oluphakeme kakhulu e-fiber. Ukukhonza ubukhulu kumele kulungiswe ngokusho kwesisindo sakho. Uzodinga ukwahlulela wena ngokwakho. Ngokwesilinganiso, abesifazane badinga amakhilogremu angu-10 kuya ku-11 isisindo ngasinye sesisindo somzimba nsuku zonke ukuze balondoloze isisindo sabo samanje namadoda adinga amakhilogremu angu-12 kuya ku-13 ngesisindo ngasinye sesisindo ngosuku ukuze balondoloze isisindo sabo samanje. (Phinda nge-2.2 kilogram.)
Indlela Esebenza ngayo
Ukuze ulahlekelwe isisindo, udinga ukudala ukungabi namandla kwamandla ngokunciphisa ukudla kwakho noma ukuchitha amandla amaningi ngomsebenzi womzimba. Kulesi sigaba sokulahlekelwa isisindo, umgomo ukudala ukungabi nalutho ngokudla kancane kancane nokuzivocavoca okuningi. Kodwa-ke, akufanele uchithe ngokweqile ngoba lokho kuzokwehlisa umzimba wakho futhi udinga ukuphakamisa umzimba wakho - yilokho okuzokwenza umsebenzi ophakeme kakhulu. Futhi, uma udla kancane kakhulu ngeke ube namandla okufinyelela ohlelweni lokuzivocavoca.
Indlela le plan yokudla esebenza ngayo ikuvumela ukuba udle ukudla okwanele ukwanelisa ukulamba futhi uphefumule uhlelo lokuzivocavoca olunzima ngenkathi udikibala ukudla ngokweqile .
I-fat-fat, low-ushukela ophansi (amandla aphansi-aphansi) kanye nemvelo ephakeme ye-fiber yokudla iyisihluthulelo.
Indlela yokudla ngokujwayelekile (nokuzivocavoca) iye yafakazela ukuthi iphumelele njengoba ibhalwe kwiRejista Yezokuphathwa Kwezinsizakalo Zikazwelonke kanye nakwabasebenzisi be-Weight Watchers. Uhlelo lokudla luboleka ekutheni kutholakale indlela yokuvota ye-Volumetrics kaBarbara Rolls, Ph.D.
Izimiso Ezijwayelekile Zokudla
Ngakanani okwesinye? Uma ngabe uhlukanisa ipuleti yakho ye-dinner zibe izingxenye ezine, yenza ipuleti ngayinye yokudla imifino noma i-saladi (noma enye izithelo), i-cardihydrate eyodwa yesine yamaride noma amazambane (noma isinye isinkwa) kanye nesiprotheni esisodwa sekota, inyama yenkukhu, inhlanzi noma i-soy noma ibhontshisi.
Lona futhi umthetho omuhle kakhulu wokudla okuphilile impilo yonke. Ungakwazi ukulungisa ukulingana ukuze uhambisane nesisindo somzimba nokuvolontiya.
Amafutha aphansi. Ukupheka kuphephile: Lokhu kusho ukunquma amafutha enyama, usebenzisa i-pry pan noma i-grill engekho emanzini futhi unganezeli noma yikuphi amafutha angaphezu kwe-brush elula kakhulu yamafutha omnqumo, uma kudingeka.
Ungafaki ibhotela noma imajarini kumazambane, isobho, imifino noma yini enye ngaphandle kwesinkwa esincane nesinkwa sokugcoba uma uthola kuyadingeka. Awekho ama-sauces amafutha, ama-sauces ushizi, ama-mayos noma noma yini enjalo okufanele isetshenziswe. Sebenzisa kuphela amafutha aphansi, aphansi kakhulu okugqoka ushukela uma kufanele uwasebenzise kuma-saladi.
Phuza uphinde udle ubisi olunamafutha aphansi, obumhlophe noma obunamafutha - ubisi, i-yogurt, noshizi. Ama-substitute ama-Soy ahle.
Ushukela ophansi. Ungafaki ushukela noma uju ekudleni noma ekuphuzeni ngaphandle kwezibonelelo ezincane ezilandelayo. Ungadli ukudla noma uphuze ngokushukela okwanele okuningi.
Unganezela kuphela amathisipuni amazinga amathathu ashukela (umhlanga, isithombo sebhitrudi noma ummbila), noma uju, ngokuphelele, kunoma yiziphi iziphuzo ezidliwa usuku ngalunye - itiye noma ikhofi kubonakala. Enye ingilazi yelanga elihlanzekile usuku ngalunye kuvunyelwe.
Ungadla isiphuzo sezemidlalo ngemva kokuzivocavoca okuphelele, kodwa kuphela uma ugcwalisa isikhathi sehora eli-1. Uma kungenjalo, phuza amanzi.
Ungakwazi kuphela ukukwazi ukuphuza isiphuzo noma ukuphumula ngesonto, u-cal-low noma cha. Khumbuza ukuthi iziphuzo ezithambile zinezipuni eziyi-10 kuya kwezingu-12 ushukela ngendlela ejwayelekile. Yiba nekhalenda eliphansi uma kufanele, kodwa ungcono kakhulu uzama ukuzitholela ukudla okuthandayo.
Izithelo nemifino. Ungadla ngokukhululekile izithelo nemifino eminingi kodwa ungenzi wonke amazambane, amazambane, nobhanana ngoba kunezikalila eziphakeme kunezinye izithelo nemifino. Khumbula i-quarters plate? Lawa angaphansi kwesigaba sama-carbohydrate hhayi esakhiweni semifino yesaladi. Kodwa-ke, ungadinga ama-carbohydrate engeziwe ukuze ugcine imisipha yakho ivuselele uma usebenzise ngamandla.
Isinkwa ne-pasta. Khetha ikakhulukazi okusanhlamvu okugcwele, futhi uma uqedela umsebenzi ophakanyisiwe kulolu hlelo ungesabi ukudla kahle amaprotheni namazinyo. Esinye isinkwa esimhlophe kanye ne-pasta kuzoba kuhle kulesi simo.
Imikhiqizo yezohwebo. Gwema imikhiqizo ephezulu kumafutha noma ushukela kuhlanganise namaswidi, amaqebelengwane, ama-chocolate, ama-cookies, amakhukhi, ama-biscuits, noma izithelo eziqhakaziwe noma izithelo zamathinini nesiraphu ishukela. Ukubhaka ekhaya noma ukugaya ngamanoni engeziwe noma ushukela kufanele futhi kugwenywe.
Qaphela ukuthi izithelo eziningi ze-yogurts ziphezulu ushukela owengeziwe - ngisho nama yogurts aphansi. Imikhiqizo ephansi yamafutha ayivunyelwe uma iphezulu ushukela. Lokhu kuvame ukuthi ukudla okunamafutha aphansi akuhluleki kanjani.
Ukudla okusheshayo. Ungaba nesidlo esisodwa sokudla okusheshayo ngesonto ngalinye kodwa kuphela ukucwenga nokuphuza okuncane okuvunyelwe futhi okungcono emva kokuzivocavoca. Ukugwema ukukhathala kanye neziphuzo zoshukela kungcono.
Ukudla okusetshenzisiwe. Vimbela ukudla okuphakhejiwe nokucutshungulwa ngangokunokwenzeka futhi ukhethe ukudla okusha esikhundleni. Ezinye ukudla okusemathinini naseqhwaziwe kuhle. Gwema ukudla okunethezeka kasawoti, ushukela ophezulu kanye nokudla okunamafutha aphezulu nokudla okusemathinini.
Ukudla kwasekuseni. Kumele kudliwe usuku ngalunye futhi luqukethe ama-muesli amafutha aphansi, ama-oatmeal, noma okusanhlamvu okushukela okuncane okushukela kanye ne-bran and no-sugar added. Ungangeza izithelo ezifakiwe noma izithelo. Gwema ama-syrups ashukela izithelo.
Ngaphezu kwalokho, ungaba neqanda nsuku zonke, noma ucezu olunamafutha ophansi noma u-cottage shizi ku-toast noma ukusakazeka njenge-ricotta, noma i-yogurt ephansi-fat (akukho ushukela) ukunikeza amaprotheni engeziwe. Inhlanzi elinejiwe noma ubhontshisi obhakiwe yizinye izindlela.
Esikhundleni sokusanhlamvu, ungaba nesinkwa sezinhlamvu noma isobho. Kodwa yenze i-fibre ephakeme ngamagremu ama-5 ngalunye noma ngaphezulu kuphela ngesipuni lesipuni sebhotela noma igargarini uma kunesidingo futhi isipuni esisodwa sejuju noma i-jam noma isithelo sisakaze ingxenye ngayinye, noma ungafaka ucezu olulodwa lwe-peanut bhotela ngaphandle kwebhotela noma igargarini . Qedela izithelo ezintsha.
Ukunambitha kungabandakanya izithelo nezithelo ze-saladi. Noma unamantongomane, i-avocado, ama-oliva nezithelo ezomisiwe kuze kube ngubukhulu bokubamba inhlanzi. Noma uthathe i-high-fiber, i-fat-fat-fat kanye ne-sugar muffin, isobho noma isispredishithi esakazeka ngekhalori ephansi. Amantongomane, i-avocado, nezithelo ezomisiwe ziphezulu ngamandla, ngakho-ke yiba nengqondo ngabo. Gwema amakhukhi ezokuhweba, ama-crackers, nama-pastries ngoba amaningi aphezulu emafutheni nashukela.
Isidlo nesidlo kufanele sihambisane nalokho okulinganiselwe ukuphakanyiswa kwamapulangwe nokudla okunomsoco okuchazwe ngenhla - okukhumbuza ukuthi lokhu kungaba sandwich noma roll, noma isitsha sesobho nesithelo.
Utshwala lukhawulelwe kwisiphuzo esisodwa esijwayelekile ngosuku lwewayini noma ubhiya; noma umoya onesigamu nje seglasi le-mixer elimnandi. Okungcono nakakhulu, nikeza lokhu isikhathi okhona kule hlelo. Amanzi e-soda ngejusi elisha elisha liphuza isiphuzo esiqabulayo. (Khetha i-potassium bicarbonate soda amanzi hhayi i-bicarbonate ye-sodium. Hlola ilebula ukuze uthole lolu lwazi.)
Ukufingqa uhlelo lokudla
Kuyinto enzima kodwa hhayi enzima kakhulu. Ukuqonda izimiso eziyisisekelo. Bese usebentisa ekutheni uyadla. Awudingi ukuvumelanisa igama ngezwi, futhi ukuhluka okumbalwa ukubonisa imikhuba yakho yokudla ngeke kube yimuphi umonakalo. Ukudla ngaphandle ngokuvamile kuyinkinga kakhulu. Thola izindawo zokudla noma izinketho zokudla okusheshayo ezingakunikeza ngezinhlobo zokudla eziyisisekelo. I-fat fat ne-sugar ephansi iyisihluthulelo semizamo yakho yokulahlekelwa isisindo. Uma ufinyelela isisindo esilitshe, khona-ke udinga ukulinganisela ukusetshenziswa kwemali yakho yokusebenzisa ngokudla kwamandla, ikakhulukazi ukusetshenziswa kwakho kwe-carbohydrate.
Lolu hlelo lokudla lokushukela oluthile oluphansi, olunomsoco oluphansi oluhlangene nokuzivocavoca okuqhubekayo - ekuzivocavoca ngamandla kakhulu indlela yokuphila enhle empilweni nasemzimbeni - futhi isebenza.
Uhlelo Lokuzivocavoca Lokulahlekelwa Kwezimpahla Eziphezulu Zamandla
Nakhu ukuthi kusebenza kanjani:
Uzivocavoca izinsuku ezingu-5 ngeviki ngehora nosuku ngalunye ngaphandle kwezinhlelo ezimbili ngokulandelana. Imizuzu engamashumi amathathu yehora elilodwa kufanele ibe ngesilinganiso senhliziyo noma ngaphezulu kuka 70% wezinga eliphezulu lenhliziyo yakho (MHR). Ungakwazi ukuqhathanisa i-MHR yakho ngokukhipha iminyaka yakho kusuka ku-220. Uma uneminyaka engama-40, isilinganiso sakho sokulinganisela kwenhliziyo sizoba yi-180 beats ngomzuzu (220 ngaphansi kwezingu-40). Amaphesenti angu-70 angama-180 yi-126. Ungakwazi ukuqeqesha ngezinga eliphezulu lenhliziyo uma uzizwa ukhululekile nalo, kodwa kufanele ufike ku-70%.
Lokhu kungukulinganisa kuphela futhi abantu bahluka ngokulinganisa kwenhliziyo yabo. Enye indlela yokuqhathanisa lokhu ukubona ukuthi ungakhuluma kanjani noma ubambe ingxoxo ngenkathi usebenzisa. Uma ungakwazi ukuqhuba ingxoxo, nokho kusebenza kancane futhi kuphazanyiswe ukuphefumula, kungcono ngakwesokudla. Uma ungakwazi ukukhuluma kalula noma uhlabelele I-Toreador Song kusuka kuCarmen, khona-ke udinga ukusheshisa kancane. Uma uphefumulela njalo lapho uzama ukukhuluma, kungenzeka ukuthi uphakeme ngaphezu kuka-70% wezinga eliphezulu lenhliziyo yakho.
Nasi isibonelo esimiso ongasisebenzisa. Njengendlela yokudla, lezi yizimiso ezijwayelekile futhi ungaziguqula ukuze zivumelane nezimo zakho uma nje unamathela kumigomo jikelele.
Usuku 1. Imizuzu engamashumi ayisithupha ye-cardio: Ukuhamba, ukugijima noma ukuhamba ngebhayisikili, ngemizuzu engama-30 ngomzamo ongama-70% noma ngaphezulu. Lokho kusho ukuhamba okuqinile kwemizuzu engu-30. Kufanele uthole ukujuluka okukhulu. Imizuzu yesibili engu-30 ingaba ijubane elincane. Ungenza noma ubukhulu kuqala, kuye ngokuthi uzizwa kanjani noma ungaxuba amandla aphansi nokuphansi emabhuloki amaminithi angu-10 noma angu-15. Ungasebenzisa i-treadmill noma umjikelezo e-gym noma ekhaya uma kufanelekile.
Usuku 2. Ukuqeqeshwa kwesisindo, ngokulinganayo kuya kanzima. Sebenzisa amandla ayisisekelo kanye nenqubo ye-muscle noma uhlelo lwe - dumbbell . Faka umzamo kulezi ziphakamiso. Yenza imizuzu engu-10 ye-cardio warmup ne-cooldown noma yiluphi uhlangothi lwesisindo sesisindo ukuze uthole imizuzu yakho engu-60.
Usuku 3. Ukuphumula.
Usuku 4. Ukuqeqeshwa kwesifunda imizuzu engama-30 ukulinganisela kanzima, kanye ne-cardio engama-30 ngesivinini sakho ozikhethelayo. Isifunda se-dumbbell singenziwa ekhaya noma esikoleni sokuzivocavoca. Ungakwazi ukuhamba ngomjikelezo omilayo wemizuzu engu-30 eyengeziwe njengenye indlela yokuhamba ngezinyawo ukuhamba noma ukugijima.
Usuku 5. olufanayo njengoSuku 2.
Usuku 6. Ukuphumula.
Usuku 7. Okufanayo njengoSuku 1.
Ukufingqa uhlelo lokuzivocavoca
Khumbula, udinga ukushaya ukuthi u-70% wezinga eliphezulu lenhliziyo ngamaminithi angu-30 iseshini ngasinye futhi udinga ukuqhubeka nokuthuthela eminye imizuzu engu-30.
Amandla asetshenziswe ngehora kufanele abe ngamakhilomitha angu-500 kuya kwangu-700 kubantu abaningi. Futhi okubalulekile, lelizinga lokuqina kufanele lenze umphumela owodwa emva kokushisa, okuzoqhubeka nokuvuselela umzimba wakho emva kwamahora ambalwa emva kokuzivocavoca.
Kufanele uphuze nge-carbohydrate isiphuzo noma ukudla, kufaka phakathi amaprotheni amancane, kungakapheli ihora lokuzivocavoca ukuqedwa. Kubalulekile ukuthi udle kahle. Kodwa udle ngokuvamile kulesi sigaba futhi ungadli ngokweqile ukuze uzizuze, ngaphandle kwalokho, lolu hlelo luzohluleka.
Imithombo:
U-Ello-Martin J, Roe LS, uLedikwe J, i-Beach A, i-Rolls BJ. Ukusetshenziswa Kwamandla Okudla Ngokwelashwa Kokukhuluphala: Isivivinyo Sezinsuku Zonyaka Ukuqhathanisa 2 Ukudla Okuyisisindo-Ukulahleka. I-Am J Clin Nutr. 2007 Jun; 85 (6): 1465-77.
Shick SM, i-Wing RR, iKlem ML, et al. Abantu Abaphumelelayo Ekulahlekelweni Kwesisindo Sesikhathi Eside Nesondlo Qhubekani Ukudla Ukudla Okuphansi-Amandla, Ukudla Okuncane. J Am Diet Assoc. 1998 Apr; 98 (4): 408-13.