Kai mō te whakamaroke tinana mo nga tangata. Tips

kaitäkaro teie mahana maroke te tinana kei te hoko atu rongonui. Kei roto i te huinga o mehua mo te whakaiti o ngā pūtau ngako o te tinana ki te hoatu te ti'araa rahi ki uaua.

He aha te mea te tinana whakamaroke?

A, no te raveraa i te whakangungu kaha ranei whakangungu takohe i roto i tīmata te tinana ki te nuinga anabolism, e hanga te tukanga o te ngaro taimaha, me te whare uaua i te wa ano e taea. Otiia e hiahia ana nga iwi maha ki te whakaatu i te ataahua o te tinana, a maha kahore he mea ohie ki te mahi, no te mea o te apa ngako subcutaneous. I roto i ngā take pēnei i, kei te he kai mo te whakamaroke tinana mo nga tangata hoko i te mea hei akiaki ia.

He aha te mea whakamaroke?

whakaaro ētahi iwi e whakamaroke ko te tukanga o te tango i te wai. Ko te tauākī hē tenei. I roto i te meka, whakamaroke - ko te whakakāhoretanga o te warowaihā te tinana e whakaihiihi ana te rärangi o te kiko ngako. whakamaroke tika ka taea te tinana ki te ngaro taimaha, me te hanga papatipu tinana hiroki.

Meals i runga i whakamaroke

Maroke Diet tinana mo nga tangata tauwhāiti te nui o te ngako me te warowaihā i roto i te kai, na ka karanga te mea glycoprivous ketone ranei. Ko reira tino kino mo te tinana, ina koa i roto i te hanganga ture-kore ki te ture. He pai kore ki te whakamahi i tetahi muratahi ngako no ratou pēhia ngā hauora. Ki te kore koe e faaohipa, na ka rapua e whakamaroke ki a koe te ū ki kaua kai tino, te pūtake o e ka whai reira ki te hei te pūmua käore he pänga. Otiia e kore e waiho koi engari ngawari me te pahara te pato'iraa o te warowaihā kai.

contraindications

E kore e tatou hanga i te whakamaroke tinana, ki te koutou:

• hapu uma-kai ranei;
• mate huka;
• whai mate tākihi;
• E koe he mate o te puku taiaki ranei;
• E koe mate whēkau mate ate ranei.

maroke te tinana. Tahua mo te wiki

A, no te maroke i te tinana tahua ka paku rerekē i te mua. Whakamātauria ki te inu atu matomato kanekane ranei tea kahore huka, me te mua te wai ma. e kia 6-7 kai kotahi-wā o te ra te pai. Me whai tō kai i te hua e whai ake nei.

1. Basic. Ka taea te kai ratou i roto i tetahi rahinga, engari tamata ki faaavaava ratou rite iti rite taea:

• hua;
• heihei maoa aho wheke ranei;
• kohuatia tunua ika ma kikokore ranei.

2. Rauemi o warowaihā:

• kukama, greens, kāpeti;
• Buckwheat, oatmeal.

I roto i te whānui, i tetahi kai mo maroke te tinana mō tangata ngā o 5 wā matua:

1 huringa pumau 2 ki te 3 wiki. I tenei wa kia rite ki te nui pūmua kia kai koe, a taea warowaihā kia rite iti rite taea.

2 wā - te kai iti-carb. pumau te reira i te 4 ki te 6 wiki. kia te rahi o te ngako i roto i te kai 10-20%, me te 50-60% pūmua. Mea katoa atu ko ake warowaihā.

3 wā - te warowaihā-free kai. Ko te roanga o tenei wā tei katoa i runga i te hua e tūmanakohia ana me te āhua o te hauora, engari e kore e ite i te reira roa rawa. kia nui haere te ihirangi pūmua ki 80%, warowaihā heke ki te 10%, me te ngako he 20.

4 wā - "riringi" te wai. Products i roto i tenei wā kia pai kia he pūmua, he distillate wai. Tangohia tenei wā e kore e waiho atu atu i te wiki.

5 wā - te warowaihā unloading, pumau rave rahi ra, me te taea ki a koe whakahokia te rōrahi taketake o nga uaua.

Otiia e kore e wareware i kai mo nga tangata whakamaroke tinana tohu noa tetahi o nga ara ki te hanga i te uaua ake he tanga manawa, me te kore e whai hua i te tinana. I roto i te meka, whakamaroke - he "kita" o te tinana i roto i te wā, kaua poto o te wā.