Icyatsi ntikizafasha. Byibuze kugabanya ibiro. Ariko bizafasha inyama, foromaje na cream.
Gukoresha ibinure byinshi kuruta karbohydtes ni urufunguzo nyarwo rwo kunyerera, rwemeza inyenyeri nshya yisi yisi yisi, Umwanditsi wa Bestseller 'Kurya Bacon, Ntukarya Jog ".
Mu myaka myinshi yikurikiranya, Peterson yagerageje kugabanya ibiro mu buryo busanzwe: Yanze ibinure kandi amara buri munsi ku isaha yo guhugura. Ariko sinashoboye kugabanya ibiro.
Nyuma yibyo, guru gururu yatangiye kugerageza indyo nshya yindi hanyuma agera ku mwanzuro w'uko bidahagije guhindura impirimbanyi z'uburinganire bwakoreshejwe no gukoresha karori.
Kandi ibintu byose ni amakosa - imisemburo insuline.
Iyo urya karubone, ni insuline ikenewe kugirango ibahindure glucose. Itanga pancreas.Ariko insuline ifite ikindi kintu. Ihatira "Carori" yinyongera kugirango itunganizwe mubinure. Niba uhinduye indyo kuburyo ibinure biri muri byo birushijeho, urashobora "kwigisha" umubiri kugirango ukoreshe nk "stowel".
Niba utarenze 50 g ya karubone kumunsi (I.e., gabanya igice cyawe), umubiri uzinjira muri leta ya "Ketoz", I.e. azakubita ibinure kubwingufu. Iki gitekerezo kiri hagati ya sisitemu ya slimming muri Peterson.
Hano hari amategeko 10 shingiro yo gutakaza ibiro kuva igicucu gishya cyabagabo nabagore barota hashize ibiro.
1. Kurya amafi, inyama na avoka.
Kugirango wihutishe metabolism, birakenewe kuringaniza igipimo mumubiri wa Omega-6 acide na Omega-3. Nkingingo, dufite cyane cyane kandi bike kabiri.
Kugira ngo uyikosore, ugomba kongeramo salmon, sardine, antrine, anchovies, mollusks, na crabs, sshibs, ibicucu, amazi, nibindi.
Birakwiye ariko ko, ibuka ko atari byiza tuna n'inkota y'amafi: Mubantu bakuru b'amafi mercure nyinshi.
Achide nziza nayo ikungahaye muri elayo, avoka n'imbuto. Bari mu mavuta ya cocout.
Amavuta akubiye muri ibi bicuruzwa afatwa neza kuko ari metabolize ukundi kurenza ayandi mavuta. Kandi iyi niyo lisansi nziza kumubiri, umutima n'ubwonko.
2. Aho kuba mugitondo gakondo, kunywa ikawa hamwe na butter.
Ongeraho mu gikombe cy'icyayi cyangwa ikawa 3-4 ibiyiko bya cream cyangwa amavuta ya cocout. Numukino mwiza wa mugitondo.
Niba udahagije kuri wewe, ongeraho sandwich ya kera cyangwa amagi atatu mugitondo.
Umaze kwinjira muri leta ya "ketosis", uzasanga utagifite inzara mugitondo. Kandi nyamara birakenewe kugira ifunguro rya mugitondo. Ntugatoze gusa mu buryo buhebuje: bazashimangira gusa irari ryawe ry'isukari kandi koroshya umunsi wose.
3. Kwanga "imipira y'isukari".
Iyo byose byariye ibihe byose, bito ntabwo ari imbuto nziza, ibintu byose byari byiza. Noneho, ku bubiko, ntubona ibicuruzwa byinshi byubuhinzi, ni bangahe Ubwubatsi bunini: Imbuto nini, zifite isuku, bisa nkaho bivuguruzanya bitagereranywa aho, ariko umwaka wose.
Fata nk'urugero, inzabibu. Niki, niba atari ugukemura isukari nziza?
Glucose, gutabwa, Surose hamwe nandi sura yakwirakwijwe neza mumubiri, ariko hano "isukari yimbuto", fructose - jya mu mwijima. Niba agomba kongera gutunganya burundu ya fructose, ntibizashobora kubyihanganira. Igisubizo: Sakharoza yahinduwe muri Triglyceride (ibinure biteje akaga) bisubira kumaraso.
Kandi aya mavuta yakemuwe neza ku nzego zawe no mu kibuno.
4. Gerageza kohereza, ariko hamwe ninyama.
Umuntu wese azi ibyiza byo kwiyiriza ubusa, ndetse nabantu batizera. Logic mubisanzwe nkiyi: uhagarara (hafi), urwego rwisumbuye ruguye, urumva ushonje, ariko umubiri urimo ugabanuka.Ariko niba umurimo wawe ari ukugabanya cyane urwego rwa insuline mumaraso, ni ukuvuga inzira ebyiri zo kurushaho.
Ubwa mbere, mugihe cyanditse ushobora kwihatira kugira ibicuruzwa bifite ibikubiyemo byinshi kandi hasi - Carbohyrates. Icya kabiri, ntacyo ushobora kugira kumasaha 24 rwose usibye ibiciro (foromaje, amavuta ya cocout, amavuta ya elayo, amavuta, amagi, inyama, inyama zamavuta).
5. Imboga zisharira - Ibiryo byiza!
Imboga zibabi ryijimye nka kelebile mubisanzwe urukundo ruke. Ariko ni impfabusa: iyi ni isoko nziza yo gutanga umusanzu mugutakaza ibiro.
Wibande kuri cabage, chioreer, ManGold, Epinari, Salade, Dandelion na Sinapi. Kandi bizaba byiza niba uburyohe buzaba "karemano", i.e. birakaze gato.
Fitonativentients itanga imboga zisharira hamwe nimboga zatsi - Antiyo nziza kandi yingirakamaro cyane.
6. Ntuzigere urya abazungu amagi, omelets n'ibirayi.
Yolk - Hano hari igice cyiza cyamagi. Poroteyine ni 50% igizwe na poroteyiri yamagi, na 50% mubinure, bikenewe kugirango iterambere. Abantu benshi batekereza ko umuhondo w'igi ari isoko ya cholesterol itanga imiyoboro yacu, ariko sibyo. Cholesterol yarimo amagi ntabwo yatsinze ibipimo, ibinure hano "bifite ubuzima bwiza."
Noneho kubyerekeye ibirayi. Nta intungamubiri zifite agaciro, usibye potasiyumu, ntabwo irimo. Ariko yuzuye ibintu byangiza bigira ingaruka mbi kubuzima bwabantu.
7. Coconut - Imana igabanya ibiro!
Peterson agira ati Peterson agira ati Peterson agira ati Peterson agira ati Peterson agira ati Peterson agira ati Peterson avuga ko cocout - ibi biva mu bijyanye no kubona akamaro ko ubwonko "hafi ya Salmon". Ibi ni igice kuko nta karuboneyo hari karubone muri izi mbuto. Ikindi gice kuko ko ari triglyceride isanzwe yumunyururu (MCCS). Amavuta ya cocout muri rusange agizwe na 66% muri bo.
Mact ni ingufu nziza. Iyo ibyo bintu byatwitswe mumubiri, Ketones yashizweho (ubundi buryo bwa "lisansi yamavuta" ya glucose), kandi nubu ni ubwoko bwingirakamaro bwamavuta.
Niyo mpamvu gukoresha buri gihe bya cocout nabyo ni uburyo bwiza bwo kwirinda umubyibuho ukabije, kanseri, indwara ya Alzheimer na Parkinson, handirwa indwara zo mu ngendo.
8. Kurya Yogurt y'Abagereki.
Bikwiye kuba bike hamwe nibinure bike kandi nta sukari. Niba byoroshye, noneho bigomba gusharira, kandi ntibiryoshye.
Hamwe na we uzabona proteine nini kandi ifite karubone yingirakamaro. Niba kandi udashobora kubirya nta mbuto zongeweho, nibyiza kongeramo inka nkeya.
9. Urashobora kunywa inzoga.
Ibyiza byimirire mike nuko ikwemerera kutabara karori. Intego yawe nukugabanya imigendekere ya karubone mumubiri.
Kandi iyi niyo nkuru nziza yo kunywa. Ikintu nyamukuru ntabwo ari ukunywa byeri, kuko byuzuye gusa karubone. Wibande ibinyobwa bitateganijwe: Whisky, Gin, Rum, Tequila, whisky, vodka. Muri buri wese muri bo - karubone ya zeru. Keretse niba, birumvikana, utayivana na gaze.
10. Ntukiruke.
Hano hari ubushakashatsi bwerekana ko imikorere mubyukuri atari inzira nziza yo kugabanya ibiro. Byinshi bihinduka neza kuba mugufi, ariko imyitozo ikomeye cyane. Bahatira imitsi "gutwika" no kurya ogisijeni nyinshi.
Amakuru meza - mubyukuri kuba akazi kwuzuye ka buri munsi ni iminota 5-10. Abakene - mubyukuri ko muri iki gihe ugomba kubona umwanya wo kohereza ntarengwa. Muri iyi minota, gerageza gukora kumupaka wubushobozi bwawe. Tanga umubiri amahirwe yo "kuzunguza" neza.
Wibuke ko intego yawe ari ugutakaza ibiro gusa. Kandi kubwibi, imyitozo ngufi hamwe numutwaro wihuse ukwiranye.
- Isoko