Ma greens haachabatsira. Zvirinani kuderedza uremu. Asi ichabatsira nyama, tchizi uye kirimu.
Kushandiswa kwemafuta mune huwandu hwakakura kupfuura kabhodhi kiyi yekutsikisa, inobvumidza nyeredzi nyowani yenyika yehutachiona hwePeterson, mudare bacon, usazoita jog ".
Kwemakore akawanda mumutsara, Peterson akaedza kuderedza uremu nenzira yakajairwa: Akaramba mafuta uye akapedza zuva nezuva neawa nguva yekudzidziswa. Asi ini handina kukwanisa kuderedza uremu.
Pashure paizvozvo, ramangwana guru Guru vakatanga kuedza kudya kumwe kutsva mushure meimwe uye kwakasvika pakufunga kuti zvaive zvisina kukwana kuti uchinje chiyero cheyero yechiyero chekupedzwa uye chakapedzerwa macalorie.
Uye zvese zvinokanganisa - mahormoni insulin.
Paunodya makabhohiyadhi, iyo insulin iyo inodiwa kuti uvadzore muhutano hwehutano. Inobereka pancreas yayo.Asi insulin ine chimwe chinhu. Izvo zvinomanikidza "kuwedzera" macalories kuti agadzirwe kuva mafuta. Kana iwe ukachinja kudya kwako nenzira iyo mafuta mukati mayo zvakanyanya, unogona "kudzidzisa" muviri kuti usazvishandise kwete se "stock", asi zvakare se "mafuta makuru".
Kana iwe usingadyi zvisingasviki 50 g ye carbohydrate pazuva (i.e., simbisa chingwa chako chidimbu kana imwe banana ichapinda ", i.e. icharova mafuta nekuda kwesimba. Pfungwa iyi iri pakati peiyo shoma system muPeterson.
Heano gumi ekutanga mitemo yekurasikirwa nehuremu kubva kuiyo itsva idiot yevarume nevakadzi vanorota kurasikirwa uremu.
1. Idya hove, nyama uye avocado.
Kuti uimhanye kuti metabolism, inodikanwa kuyera chiyero mumuviri weOmega-6 Fatty Acids uye Omega-3. Semutemo, isu tine zvakawanda zvekutanga uye zvishoma zvishoma.
Kuti ugadzirise, iwe unofanirwa kuwedzera salmon, sardines, herring, anchovies, mollusks, marara, shrimps, gungwa, oysters, etc.
Zvakakosha, zvisinei, yeuka kuti zvirinani kwete tuna nebakatwa rehove: mune vakuru vehove iyi yakawandisa mercury.
Iyo yakakodzera acids iri zvakare yakapfuma muorivhi, avocaddo uye nzungu. Ivo vari mumafuta ekokonati.
Mafuta ari muzvigadzirwa izvi anoonekwa zvakanaka nekuti ivo vanonzi metabolized zvakasiyana kupfuura mamwe mafuta. Uye iyi ndiyo mafuta anonyanya kushanda kuti muviri wemuviri, moyo uye uropi.
2. pachinzvimbo chekuseni kwechinyakare, inwa kapu yekofi ine butter.
Wedzera mumukombe wemangwanani weti kana kofi 3-4 maspuni ekirimu kana mafuta ekokoni. Uku ndiko kudya kwemangwanani kwakakwana.
Kana iwe usina kukwana iwe, wedzera sangweji yekirasi kana mazai matatu pakudya kwekuseni.
Mushure mekupinda iyo mamiriro e "Kotosis", iwe uchaona kuti hausisiri kunzwa nzara mangwanani. Uye zvakadaro zvinodikanwa kuti uve nemangwanani. Usamboyera chete mangwanani kutapira kwemangwanani: Ivo vanongosimbisa kugona kwako shuga uye kuitisa kuti zvigadzirise zuva rose.
3. Ramba "Shuwa mabhora".
Kana zvese zvakadya mwaka, zvidiki kwete nguva dzose zvinotapira muchero unotapira, zvese zvaive zvakanaka. Zvino, pamahombekombe, hauone zvigadzirwa zvekurima, vangani engineering engineering: Hyper, hyper-michero inotapira, inoita kunge ichinzwisisika kune kupi, asi gore rese.
Tora, semuenzaniso, mazambiringa. Chii icho, kana chisiri kubatanidza shuga yakachena?
Glucose, Lactose, Sucrose uye mamwe mashuga anogoverwa zvakanyanya mumuviri wese, asi pano "chibereko chemuchipo", fretose - enda wakananga kune chiropa. Kana achizofanira kudzokorora huwandu hukuru hwakawanda hwehufu, hadzizokwanisi kurarama nazvo. Result: Sakhararoza inoshandurwa kuita triglycerides (mafuta ane njodzi) anodzokera kuropa.
Uye aya mafuta anogadziriswa zvakajeka pamabhegi ako uye chiuno.
4. Edza kutumira, asi nenyama.
Wese munhu anoziva nezve zvakanakira kutsanya, kunyangwe vanhu vasingatendi. Logic inowanzoita seiyi: iwe unomira (kanenge) uko, mwero we insulin inodonha, iwe unonzwa nzara, asi muviri uri kurasikirwa uremu.Asi kana basa rako rakanyorovera pasi danho re insulin muropa, kureva nzira mbiri dzekuti dzive nani.
Kutanga, panguva yeTumira iwe unogona kuzvimanikidza kuti uve nezvigadzirwa zvine mukati mezvakakwirira zvemakora uye zvakaderera - carbohydrate. Kechipiri, iwe haugone kuve nechinhu kwemaawa makumi maviri nemana zvachose kunze kwemafuta (chizi, chakarohwa kirimu, mafuta ekonhu, mafuta omuorivhi, mafuta, mazai, mazai, mazai, mazai, mazai, mazai, mazai, mazai.
5. miriwo inotyisa yerima - chikafu chikuru!
Rima reafini miriwo sekabichi kazhinji kazhinji rudo. Asi zvakanyatsoita pasina: Uku ndiko kurapa kwakanaka kwekupa kurema uremu.
Tarisa pane kabichi, chicory, mangold, spinach, salad, dandelions uye musango. Uye zvichave zviri nani kana kuravira kuchave "zvakasikwa", i.e. zvishoma zvinovava.
FITSONTRINETISTENTS IPIRA ISHE Miriwo neiyi miriwo yakasvibira - yakanaka uye inoshanda antioxidants.
6. Usambofa wakadya varungu vezai, Omelets uye mbatatisi.
YOLOL - Heino chikamu chakanakisa chezai. Iyo protein ndeye 50% yakaumbwa yeziru yezai, uye 50% kubva kumafuta, inodiwa kukuvuka. Vanhu vazhinji vanofunga kuti yezai yolk ndiyo inopa cholesterol inozvidza artery yedu, asi haina. Iyo cholesterol iri mumazai haakwanisi kuwana artery, mafuta pano "hutano."
Zvino pamusoro pembatatisi. Hapana anokosha anovaka, kunze kwekuti potassium, haina. Asi izere nezvinhu zvine simba zvekuti zvinokanganisa hutano hwevanhu.
7. Coconut - Mwari Kurema!
Coconuts - izvi zvinobva pane iyo maonero ekufunga nezve uropility ye "Salmon seSalmon", anodaro Peterson. Izvi ndezvekuti chikamu nekuti hapana kabhodhi yemari iyi. Uye zvimwe nekuti ivo vari triglycerides yakazara yekamuri yekureba (MCC). Mafuta ekokoni anowanzo kuve ne66% yavo.
MCT isimba rakanaka kwazvo. Izvi pazvinhu izvi pazvipiswa mumuviri, Kotoni anoumbwa (imwe nzira ye "mafuta ezvinyorwa" zveGlucose), uye iyi ndiyo mhando inonyanya kubatsira yemafuta.
Ndokusaka kushandisa kokonati kunezve kudzikisira kwakanyanya kwekufutisa, cancer, chirwere cheLazheimer uye Parkinson, zvimwe zvirwere zvehunhu.
8. Idya chiGiriki yogati.
Inofanira kunge yakaderera nemafuta akaderera uye pasina shuga. Kana zviri nyore, zvino inofanira kunge iri mumununuri, uye kwete inotapira.
Naye iwe uchawana protein huru yematanda uye inobatsira carbohydrate. Uye kana iwe usingakwanise kuzvidya pasina michero inowedzera, zviri nani kuwedzera ipapo ingangoita madiki madiki.
9. Unogona kumwa doro.
Kubatsira kweiyo yakaderera carbon yekudya ndeyekuti inokubvumira kuti urege kuverenga macalorie. Chinangwa chako ndechekudzora kuyerera kwemakaradzo mumuviri.
Uye izvi nhau dzakanaka dzekunwa vadikani. Chinhu chikuru hachisi chekunwa doro, nekuti zvinongoerekana zvazara nemacarbohydrate. Tarisa pane zvinwiwa zvisina kufanira: whisky, gin, rum, tequila, whisky, vodka. Mune mumwe nemumwe wavo - zero carbohydrate. Kunze kwekunge, chokwadi, usavhiringidza negesi.
10. Usamhanya.
Kune zvidzidzo zvinoratidza kuti kumhanya ndekwechokwadi nzira yakanakisa yekuderedza uremu. Zvakawanda zvinobudirira kungoita kuti uve mupfupi, asi zvakanyanyisa kushanda. Vanomanikidza mhasuru kuti "vapise" uye vanopedza zvimwe oxygen.
Nhau dzakanaka - muchokwadi kuti kune yakazara-yakazara zuva nezuva Workout yakakwana kwemaminitsi mashanu kusvika mashanu. Varombo - mukuti panguva ino iwe unofanirwa kuve nenguva yekutumira iyo yakakwira. Pamaminetsi aya, edza kushanda pamuganho wekugona kwako kugona. Ipa muviri mukana weku "kuzunungusa" zvakanaka.
Rangarira kuti chinangwa chako ndechekungorasikirwa uremu. Uye nekuda kweizvi, kapfupi kurovedzera nemutoro wakanyanya-nekukurumidza zvakanyatsokodzera.
- Tsime