Ma Green sangathandize. Osachepera kuchepa. Koma ithandiza nyama, tchizi ndi zonona.
Kugwiritsa ntchito mafuta ambiri kuposa chakudya chochuluka kuposa chotupa chochepa kwambiri kuti chichepetse, chimavomereza nyenyezi yatsopano ya dziko lapansi lazakudya, wolemba wa Bacon, musagule ".
Kwa zaka zambiri mzere, peterson anayesa kuchepa thupi mwachizolowezi: Anakana kunenepa ndipo amangokhala tsiku lililonse pa ola limodzi lophunzitsira. Koma sindinathe kuchepa thupi.
Pambuyo pake, tsogolo la Guru linayamba kuyesa kudya kamodzi kwina ndipo kunazindikira kuti sikokwanira kusintha moyenera bwino komanso kugwiritsa ntchito zopatsa mphamvu.
Ndipo zonse ndi zolakwa - insulin.
Mukayamba kudya chakudya, ndi insulini yomwe ikufunika kuti iwasinthira ku matenda a zopatsa thanzi. Zimatulutsa kapamba wake.Koma insulin ilinso ndi chinthu china. Imakakamiza "zopatsa mphamvu" kuti zikonzedwe. Ngati mungasinthe zakudya zanu mwanjira yoti mafuta omwe ali momwemo, mutha kuphunzitsa "thupi kuti lizigwiritsa ntchito osati ngati" katundu ", komanso ngati" mafuta akulu ".
Ngati simumadya zosaposa 50 g ya carbohydrate patsiku (i.e., Cheperani buledi kapena nthochi imodzi), thupi limalowa m'boma la "Ketoz", i. Lingaliroli lili pakatikati pa dongosolo locheperako ku Peterson.
Nawa malamulo 10 oyambira onenepa kuchokera ku idiot yatsopano ya amuna ndi akazi omwe amalota kutaya thupi.
1. Idyani nsomba, nyama ndi avocado.
Pofuna kufulumira kagayidwe, ndikofunikira kuwongolera kuchuluka kwa omega-6 ndi Omega-3. Monga lamulo, tili ndi zochulukirapo komanso zochepa.
Kuti mukonze, muyenera kuwonjezera salmon, sardine, hernavi, mollulues, ndi nkhanu, ma shrimp, ma shrusps, eysters, eysters, eysters, eysters
Komabe, zimatheka kukumbukira kuti ndibwino osati nsomba ndi lupanga la nsomba: Mwa akuluakulu a nsomba izi Fracury.
Ma acid ali olemera mu azitona, avocado ndi mtedza. Ali mu mafuta a kokonati.
Mafuta omwe ali muzinthu izi amadziwika kuti ndi abwino chifukwa amapangidwa mosiyanasiyana kuposa mafuta ena. Ndipo uwu ndiye mafuta othandiza kwambiri amthupi, mtima ndi ubongo.
2. M'malo mwa chakudya cham'mawa chachikhalidwe, imwani kapu ya khofi ndi batala.
Onjezani m'mawa woyamba wa tiyi kapena khofi 3-4 supuni ya zonona kapena mafuta a kokonati. Ili ndiye chakudya cham'mawa chabwino.
Ngati simukukwanira kwa inu, onjezani sangweji kapena mazira atatu kuti mudye kadzutsa.
Mukalowa mkhalidwe wa "ketosi", mudzapeza kuti simungamvenso njala m'mawa. Ndipo komabe ndikofunikira kuti mukhale ndi chakudya cham'mawa. Osangophunzitsa m'mawa lokoma m'mawa: amangolimbitsa chikhumbo chanu cha shuga ndikupangitsa kuti chikhale chomasuka tsiku lonse.
3. Kukana "mipira ya shuga".
Zonse zikadya nyengo zokha, zazing'ono koma osati zipatso zokoma nthawi zonse, zonse zinali bwino. Tsopano, pamashelufu, simukuwona zinthu zambiri zaulimi, kuchuluka kwa mitundu ingapo ya mitundu: zazikulu, zipatso zotsekemera, zomwe zikuwoneka kuti zikumveka komwe, koma chaka chonse.
Mwachitsanzo, lingalirani mphesa. Kodi ndi chiyani, ngati sichoncho?
Glucose, lactose, sucrose ndi shuga zina zimagawidwanso mthupi lonse, koma "shuga wa zipatso", frosese - pitani molunjika ku chiwindi. Ngati akuyenera kubwezeretsanso kwambiri fructose yambiri, sitha kupindula nazo. Zotsatira: Sakhaza amasinthidwa kukhala triglyceridedes (mafuta owopsa) omwe amabwerera ku Magazi.
Ndipo mafuta awa amakhazikika pamavuto anu.
4. Yesani kutumiza, koma ndi nyama.
Aliyense amadziwa za zabwino za kusala kudya, ngakhale anthu osakhulupirira. Zofooke nthawi zambiri zimakhala ngati izi: Mumayima (pafupifupi) pamenepo, mulingo wa insulin, mukumva njala, koma thupi likuchepa.Koma ngati ntchito yanu ikutsika kwambiri mu insulin m'magazi, ndiye njira ziwiri zabwinobwino.
Choyamba, panthawi yomwe mukulemba mutha kudzikakamiza kuti mukhale ndi mafuta omwe ali ndi mafuta ambiri komanso otsika. Kachiwiri, simungakhale ndi kalikonse kwa maola 24 konse kupatula mafuta (tchizi, zonona, mafuta a kokonati, mafuta, mazira, nyama ya mafuta).
5. Masamba owawa kwambiri - chakudya chachikulu!
Masamba amdima okongola ngati kabichi nthawi zambiri amakonda chikondi chochepa. Koma ndichabwino kwambiri: iyi ndi gwero labwino kwambiri la zomwe zimapangitsa kunenepa.
Yambirani pa kabichi, chicory, Macald, sinachi, saladi, dandelions ndi mpiru. Ndipo zidzakhala bwino ngati kukoma kwake ", i.e. Zowawa pang'ono.
Zosintha zimapatsa masamba owawa ndi masamba obiriwira awa - ma antioxidants othandiza kwambiri.
6. Musamadye azungu akombe, maotata ndi mbatata.
Yolk - Nayi gawo labwino kwambiri la dzira. Mapuloteni ndi 50% yopangidwa ndi protein, ndi 50% kuchokera ku mafuta, omwe amafunikira pakukula. Anthu ambiri amaganiza kuti dzira lakolk ndi gwero la cholesterol yomwe imapereka ubweya wathu, koma ayi. Cholesterol yomwe ili m'mazira siyikupanga ma verdery, mafuta apa ndi "wathanzi."
Tsopano za mbatata. Palibe zakudya zamtengo wapatali, kupatula potaziyamu, sizikhala. Koma ili ndi chifukwa cha zinthu zopsinjika zomwe zimasokoneza thanzi la anthu.
7. Coconut - Kunenepa Mulungu!
Conconuts - izi zikuchokera kumbali yakusonyeza zofunikira kwa ubongo "pafupifupi nsomba", amatero peterson. Izi zili choncho chifukwa palibe chakudya chambiri mu zipatsozi. Ndipo makamaka chifukwa ali triglyceridededededes kutalika kwamtunda wapakatikati (MCCS). Mafuta a kokonati nthawi zambiri amakhala ndi 66% ya iwo.
Mct ndi mphamvu yabwino kwambiri. Zinthu izi zikawotchedwa m'thupi, matomoni amapangidwa (njira ina ya "zinthu zamafuta" za shuga), ndipo iyi ndiye njira yothandiza kwambiri.
Ichi ndichifukwa chake kugwiritsa ntchito ma conulutes pafupipafupi ndi njira yopewera kunenepa kwambiri kunenepa kwambiri, khansa, matenda a Alzheimeri ndi Parkinson, matenda ena amitsempha.
8. Idyani Yogati ya Greek.
Iyenera kukhala yotsika ndi mafuta ochepa komanso opanda shuga. Ngati ndizosavuta, ndiye kuti zimayenera kukhala wowawasa, osati lokoma.
Ndi iye mupeza mapuloteni abwino ndi mapuloteni othandiza. Ndipo ngati simungathe kudya popanda zowonjezera zipatso, ndibwino kuwonjezera pamenepo zipatso pang'ono.
9. Mutha kumwa mowa.
Ubwino wa zakudya zochepa kaboni ndikuti zimakupatsani mwayi wowerengera zopatsa mphamvu. Cholinga chanu ndikuchepetsa kuyenda kwa chakudya.
Uwu ndi uthenga wabwino chifukwa chakumwa. Chinthu chachikulu sichacha mowa, chifukwa chimangokhala ndi chakudya chamafuta. Yang'anani pa zakumwa zopanda anthu: kachasu, Gin, Rum, Tequila, Whiskey, vodika. Aliyense wa iwo - zero chakudya. Pokhapokha, zoona, musawaletse ndi mpweya.
10. Osathamanga.
Pali maphunziro omwe akuwonetsa kuti kuthamanga si njira yabwino kwambiri yochepetsera thupi. Moyenera kuti muchepetse, koma zolimbitsa thupi kwambiri. Amakakamiza minofu kuti 'iyake "ndikutha mafuta ambiri.
Nkhani Yabwino - Poona kuti kwa wolimbitsa thupi tsiku lililonse ndiokwanira mphindi 5-10. Osauka - pakuti panthawiyi muyenera kukhala ndi nthawi yolemba kwambiri. Paminiti izi, yesani kugwira ntchito kumapeto kwa luso lanu. Patsani thupi mwayi woti "ubuke" bwino.
Kumbukirani kuti cholinga chanu ndikungochepetsa thupi. Ndipo chifukwa cha izi, zolimbitsa thupi zazifupi ndi katundu wambiri ndizabwino kwambiri.
- Chiyambi