Greens ba zai taimaka ba. Aƙalla rasa nauyi. Amma zai taimaka nama, cuku da kirim.
Yin amfani da mai a cikin adadi mai yawa fiye da carbohydrates shine ainihin maɓallin ɓacewa, ya amince da sabon tauraro na Best Peterson, marubucin Blesseller "Ku ci naman alade".
Shekaru da yawa a jere, Peterson yayi ƙoƙarin rasa nauyi a cikin hanyar da ta saba: ya ƙi ƙona turawa a kowace rana a awa daya don horo. Amma ba zan iya rasa nauyi ba.
Bayan haka, Guru nan gaba ya fara gwada sabon abinci guda bayan wani kuma ya cimma abin da bai isa ya canza ma'aunin ma'aunin da aka cinye ba.
Kuma komai ya kasance kuskure - insulin insulin.
Lokacin da kuka cinye carbohydrates, yana da insulin wanda ake buƙata don mayar da su cikin glucose na abinci. Yana fitar da cututtukan fata.Amma insulin yana da wani fasali. Yana tilasta Calories "ƙarin" da za a sarrafa su cikin mai. Idan ka canza abincinka ta irin wannan hanyar da mai a ciki ya fi, za ku iya koyar da "jiki don amfani ba kawai azaman" stock ", amma kuma a matsayin" babban mai ".
Idan ka ci ba fiye da 50 g na carbohydrate kowace rana (i.e., iyakance naka yanki ko banana Ketiz ", I.e. zai buga kitse saboda kare. Wannan ra'ayin ya ta'allaka ne a tsakiyar tsarin sirrin a Peterson.
Anan akwai ka'idodin nauyi 10 na asarar nauyi daga sabon mawuyacin hali na maza da mata waɗanda ke da asarar rasa nauyi.
1. Ku ci kifi, nama da avocado.
Don haɓaka sama da metabolism, ya zama dole don daidaita rabo a cikin jikin omega-6 mai kitse da Omega-3. A matsayinka na mai mulkin, muna da yawa da farko kuma kaɗan.
Don gyara shi, kuna buƙatar ƙara kifi, sarjiya, herring, ciyayi, mollusks, shrimps, shrimps, shrus, oyst, da sauransu.
Yana da daraja shi, duk da haka, tuna cewa shine mafi kyawu ba tuna ba da takobi ko takobi: A cikin manya kifin da yawa Mercury.
Aid na dama ma suna da wadataccen a cikin zaituni, avocado da kwayoyi. Suna cikin man kwakwa.
Fats da ke cikin waɗannan samfuran ana ɗaukar su ne saboda an haɗa su da sauran kitse. Kuma wannan shine mafi inganci mai ga jiki, zuciya da kwakwalwa.
2. Madadin karin kumallo na gargajiya, sha kopin kofi tare da man shanu.
Add a cikin kofin murhun shayi ko kofi 3-4 tablespoons na cream ko man kwakwa. Wannan shine cikakkiyar karin kumallo.
Idan baku ishe ku ba, ƙara sanwic na gargajiya ko ƙwai uku ga karin kumallo.
Bayan kun shigar da "ketosis", zaku ga cewa ba ku sake jin yunwa da safe ba. Kuma duk da haka ya zama dole a yi karin kumallo. Kada ku yi horo kawai da farin ciki mai dadi: Zasu kawai karfafa sha'awar sukari kuma suna sauƙaƙa a ko'ina cikin rana.
3. Ki yarda "kwallayen sukari".
Lokacin da duk na ci kawai yanayi, ƙarami kuma ba koyaushe 'ya'yan itace mai dadi ba, komai yayi kyau. Yanzu, a kan shelves, ba za ku ga samfuran aikin gona ba, injiniyoyi nawa Injiniya: Amma duk faɗin 'ya'yan itace mai ban sha'awa, amma duk shekara zagaye.
Misali, misali, inabi. Menene, idan ba a haɗa sukari da sukari ba?
Glucose, lactose, sucrose da sauran sukari an kuma rarraba a ko'ina cikin jiki, amma a nan "'ya'yan itace", fructose - tafi kai tsaye zuwa hanta. Idan har ta sake maimaita manyan fructose, ba zai iya jimre shi ba. Sakamakon: Sakharuza ya tuba zuwa triglyceries (mai kits mai haɗari) wanda ya faɗi da jini.
Kuma waɗannan kits din an bayyana shi a fili akan fasahar ku da kwatangwalo.
4. Yi ƙoƙarin post, amma tare da nama.
Kowa ya san game da fa'idodin azumi, har ma da mutane kafirai. Logic yawanci kamar haka: Ka tsaya (kusan) a can, matakin insulin ya faɗi, kuna jin yunwa, amma jiki yana da nauyi.Amma idan aikinku zai rage matakin insulin a cikin jini, wato, hanyoyi biyu don mafi kyau.
Da farko, a lokacin da zaku iya tilasta kanku don samun samfuran tare da babban abun ciki na mai da low - carbohydrates. Abu na biyu, ba za ku iya samun komai na tsawon awanni 24 ba sai dai mai ban da mai (cuku, Amma Yesu bai guje cream, mai, mai, nama mai yawa).
5. Dabbobin kayan lambu mai ɗaci - babban abinci!
Dark ganye kayan lambu kamar kabeji da yawa ƙauna. Amma gaba daya cikin banza ne: wannan kyakkyawan tushe ne na gudummawa ga nauyi asara.
Mayar da hankali kan kabeji, chicory, m, alayyafo, salatin, dandelions da mustard. Kuma zai fi kyau idan dandano zai kasance "na halitta", I.e. dan kadan m.
Fitonutrients ba kayan lambu mai ɗaci tare da waɗannan kayan lambu na fure - mai kyau da kuma antioxidants mai amfani sosai.
6. Karka taɓa cin kwai, omelets da dankali.
Gwaiduwa - Anan shine mafi kyawun ɓangaren kwai. Furelin shine 50% wanda aka haɗa da ƙwayar kwai, da 50% daga mai, wanda ake buƙata don ci gaba. Yawancin mutane suna tunanin cewa gwaiduwa kwai wani tushen cholesterol shine ya ci artery wanda ke ɗaukar artery, amma ba haka bane. Cholesterol ya ƙunshi a cikin ƙwai ba ya ci Artery, mai a nan yana da kyau "lafiya."
Yanzu game da dankali. Babu wadataccen abinci mai gina jiki, ban da potassium, ba ya ƙunsa. Amma yana cike da abubuwa masu tsinkayen da suka shafi lafiyar ɗan adam.
7. kwakwa mai kwakwa - Allah nauyi asara!
Kwakwa - wannan ya fito ne daga ra'ayin mai amfani ga kwakwalwa "kusan kifi", in ji Peterson. Wannan wani bangare ne saboda akwai kusan babu carbohydrates a cikin wadannan 'ya'yan itatuwa. Kuma jera saboda suna da cikakkiyar triglycerides na matsakaicin sarkar (MCCs). Kwakwalwa mai ya kunshi kashi 66 daga cikinsu.
MCT shine kyakkyawan makamashi. Lokacin da waɗannan abubuwa ke ƙone a cikin jiki, ketones an kafa su ne (madadin ga "abubuwan da ke zuwa" na glucose), kuma wannan shine nau'in mai kitse.
Wannan shine dalilin da ya sa ake amfani da kwakwa na yau da kullun na kiba, cutar kansa, cututtukan Alzheimer da Parkinson, sauran cututtukan neurogin.
8. Ku ci Greek Yogurt.
Ya kamata ya zama ƙasa da ƙarancin kitse kuma ba tare da sukari ba. Idan yana da sauki, to ya kamata ya zama mai tsami, kuma ba dadi ba.
Tare da shi zaku sami babban fayil ɗin kariya da kayan kwalliya mai amfani. Kuma idan ba za ku iya cin shi ba tare da ƙari ba, yana da kyau a ƙara kaɗan a can kaɗan.
9. Kuna iya shan giya.
Amfanin ƙarancin abincin carbon shi ne cewa yana ba ku damar karɓar adadin kuzari. Manufar ku ita ce iyakance kwararar carbohydrates a cikin jiki.
Kuma wannan bishara ce mai kyau ga shan masoyan. Babban abu ba don shan giya ba, saboda yana cike da carbohydrates. Mayar da hankali kan abubuwan sha da ba a sansu ba: wuski, gin, rum, tequila, wuski, vodka. A cikin kowannensu - baƙon carbohydrates. Sai dai in, ba shakka, kar a tsuyar da su da gas.
10. Kada ku gudu.
Akwai karatun da ke ba da shawarar wannan ba hanya mafi kyau ba ta rasa nauyi. Mafi inganci ya zama gajere, amma motsa jiki mai matukar tasiri. Suna tilasta tsokoki don "ƙone" kuma suna cinye iskar oxygen.
Labari mai dadi - a zahiri cewa don cikakken motsa jiki na yau da kullun ya isa minti 5-10. Talauci - a cikin gaskiyar cewa a wannan lokacin dole ne ka sami lokaci don sanya matsakaicin. A waɗannan minananan mintina, yi ƙoƙarin yin aiki da iyakance iyawar ku. Ba da jiki damar "girgiza" da kyau.
Ka tuna cewa burin ku shine kawai rasa nauyi. Kuma don wannan, gajeren darasi tare da nauyin da sauri-sauri sun fi dacewa da su.
- Tushe