uhlelo lokudla okunempilo kusuka ohlelweni lwe-21 Day Fix kusuka ku-Autumn Calabrese

Uma ufuna ukunciphisa umzimba, kodwa ungathandi ukubala ama-calories, ukukunikeza uhlelo lokudla olusebenzayo oluvela kumqeqeshi owaziwayo wokuzivocavoca i-Autumn Calabrese. Qala ukubuka uhlelo lwakhe i-21 Day Fix bese ulandela indlela yokudla ngendlela elula “yeziqukathi zombala”.

Uhlelo lokudla olulandelayo alulungele kuphela labo abahlela ukuzibandakanya ohlelweni lokuqina lwe-21 Day Fix, kepha kubo bonke abasebenza ngama-dieters. Ukulula kwayo kuxhomeke ekutheni awudingi ukugcina ukubalwa ngokucophelela kwama-calories, amaprotheni, amafutha nama-carbohydrate. Uzoqondiswa kumthamo wezinsizakalo kanye nezigaba zokudla. Ngakho ake siqale.

Funda ezinye izindatshana zethu eziwusizo mayelana nokudla:

• UKUDLA OKUFANELEKILE: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
• Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
• Ukubala amakhalori: umhlahlandlela ophelele kunayo yonke wokubala ikhalori!

Iziqukathi zokudla

Ngokwesistimu yamandla ehlongozwa yi-Autumn Calabrese, konke imikhiqizo ihlukaniswe izigaba: imifino, izithelo, amaprotheni, ama-carbohydrate, amafutha anempilo, imbewu, amafutha. Ngezansi kunohlu olunemininingwane yemikhiqizo esigabeni ngasinye. I-DVD enohlelo lwe-21 Day Fix ifika neziqukathi ezikhethekile ezikuvumela ukuba ulinganise inani lokudla elidingekayo. Umbala ngamunye uhambisana nesigaba esithile semikhiqizo.

Njengoba ukwazi ukubona zonke iziqukathi ezinosayizi ohlukile. Uma uneziqukathi ezinjalo, cha, azethusi. Ithebula elingezansi lethula ivolumu yesitsha, uma kunjalo ukukala iNdebe ejwayelekile (250 ml). Ungathenga isitsha esilinganayo, noma ukugxila kumthamo weglasi.

Manje, ake sinqume ukuthi zingaki iziqukathi okudingeka uzidle ngosuku. Kuya ngenani lama-calories odinga ukuwadla (okuningi ngokubalwa kwekhalori ngezansi). Ngakho-ke, izingxenye zilinganiswa ngeziqukathi, ngaphezu kwamafutha - kusezinkezo zetiye.

Isibonelo, uma umgomo wakho wekhalori uphakathi kwama-calories ayi-1200-1499 okufanele uwadle ngosuku:

• 3 imifino yesitsha
• 2 isitsha sezithelo
• Iziqukathi ezi-4 zamaprotheni
• Iziqukathi ezi-2 zama-carbohydrate
• Isitsha esingu-1 samafutha aphilile
• Isitsha esingu-1 sembewu
• 2 amathisipuni kawoyela

Uma ungenazo iziqukathi, sebenzisa inkomishi yokulinganisa eyi-1 = 236 ml (eqinisweni laseRussia, ingilazi engu-250 ml):

Ungabala kanjani inani elifanele lama-calories

Manje sikunikeza ukuthi ubale inani lamakhalori ngendlela ye-Autumn Calabres. Njengoba inhloso yohlelo i-21 Day Fix ikuholela esimweni esihle kungakapheli amasonto ama-3, indlela yakhe akunakubizwa ngokuthi mnene. Yilungele imingcele. Ngakho-ke, isilinganiso sansuku zonke samakhalori sibalwa ngokulandelayo:

• Isisindo sakho ku-kg * 24,2 + 400 (amakholori ashisiwe) - 750 (ukusilela kwekhalori) = isilinganiso sansuku zonke sama-calories

Nasi isibonelo esinesisindo esingu-70 kg:

• 70 * 24,2 + 400 - 750 = 1344 kcal - ukusetshenziswa kwekhalori ngosuku

Uma lapho kubalwa leso sibalo besingaphansi kuka-1200, isilinganiso sakho sizoba ngu-1200 kcal. Uma ingaphezulu kuka-2300, isilinganiso sakho sizoba ngama-2300 kcal.

I-CALORIE CALULATOR: ku-inthanethi

Ungazitholaphi iziqukathi

Iziqukathi ze-Autumn Calabres ongazi-oda ku-Aliexpress. Izindleko zingama-ruble ayi-1200-1300 (ngeDVD ye-21 Day Fix ibiza kancane), kodwa empeleni zizokwenza impilo yakho ibe lula. Ngeke udinga ukubala ama-calories, ukukala ukudla, ukuphindaphindeka bese wengeza izinombolo. Iziqukathi zokulandela indlela yokudla nokunciphisa umzimba kulula kakhulu.

• Isixhumanisi sokuthenga: thenga 1
• Isixhumanisi sokuthenga: thenga 2

Uhlu lwemikhiqizo evunyelwe ngokwezigaba

Kusukela uhlelo olukhishwe e-US, uhlu lwemikhiqizo luhloselwe ikakhulukazi emakethe yaseMelika. Kodwa iningi lemikhiqizo esohlwini lisajwayelekile kithi. Le mikhiqizo ingasetshenziswa ngokuhambisana nemikhawulo engenhla. Uma umkhiqizo ungekho ohlwini, akuvunyelwe.

Imifino: Kale, Kale, Brussels amahlumela, broccoli, asparagus, beet, utamatisi, zucchini, ubhontshisi, upelepele, izaqathe, ukholifulawa, i-artichokes, isitshalo seqanda, okra, jicama (turnips), uphizi oluhlaza, iklabishi, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, ulethisi, amakhowe, isithombo. , u-anyanisi, amahlumela.

Izithelo: amajikijolo, amajikijolo aluhlaza, amajikijolo, ama-strawberry, ikhabe, i-cantaloupe, i-orange, i-tangerine, i-apula, amabhilikosi, i-grapefruit, ama-cherry, amagilebhisi, i-kiwi, imango, i-peach, i-nectarine, i-pear, uphayinaphu, ubhanana, i-papaya, umkhiwane, ikhabe.

Amaprotheni: ama-sardine, isifuba senkukhu, isifuba saseTurkey, ukugxusha inkukhu, iTurkey ukugxusha, nenyama yezilwane zasendle, inhlanzi yasendle, amaqanda, i-yogurt yamaGrikhi, okumhlophe okwemvelo, iyogathi emhlophe yemvelo, izimbaza, inyama ebomvu ebomvu, inyama yenkomo engenamafutha, i-tempeh, i-tofu, ingulube , i-tuna, i-ham, i-pastrami Turkey, ushizi we-ricotta, i-cottage shizi, i-protein powder, i-vegeburger, i-bacon yaseTurkey, i-shakelology (protein shake).

Amakhabhohayidrethi: ubhatata, ama-yam, i-quinoa, ubhontshisi, udali, ubhontshisi we-edamame, uphizi, ubhontshisi othosiwe, irayisi elinsundu, irayisi lasendle, amazambane, ummbila, okusanhlamvu kwe-amaranth, amabele, nokunye okufana nokolweni, ibhali, i-groats bulgur, i-oatmeal, i-oats egoqiwe; Ngaphezu kwalokho, konke okusanhlamvu okuphelele kuphela: i-pasta, ama-crackers ama-couscous, okusanhlamvu, isinkwa, isinkwa se-pita, ama-waffles, ama-pancake, ama-muffin esiNgisi, amakhekhe, i-tortilla, i-tortilla yommbila.

Amafutha aphilile: ukwatapheya, ama-alimondi, amakinati, ama-pistachio, ama-pecans, ama-walnuts, ama-hummus, ushizi, ubisi lukakhukhunathi, ushizi we-feta, ushizi wembuzi, i-mozzarella, i-cheddar, ushizi we-Provolone, ushizi "Monterey Jack".

Amasoso nembewu: imbewu yamathanga, imbewu ye-sunflower, imbewu yesesame, imbewu yefilakisi, iminqumo, ibhotela lamantongomane, ama-flakes kakhukhunathi ngaphandle koshukela.

Amafutha: uwoyela wamafutha omnqumo owengeziwe, uwoyela kakhukhunathi, uwoyela we-linseed, uwoyela we-walnut, uwoyela wembewu yamathanga, ama-nut Butter (i-almond, i-cashew, iphinathi), uwoyela we-sunflower, uwoyela we-sesame, uwoyela wembewu yethanga.

Ukudla okungadliwa ngaphandle komkhawulo: amanzi, ulamula, ujusi kalamula, uviniga, lwesinaphi, amakhambi, izinongo, ugalikhi, ujinja, isoso iTabasco, ukunambitheka okukhishwayo.

Okubalulekile ukukhumbula:

1. Iziqukathi zingahlanganiswa ndawonye nganoma iyiphi indlela. Imenyu yokubalwa kwesibonelo etafuleni:

2. Isibonelo esithile sohlelo lokudla:

3. Iziqukathi zilinganise ukudla osekuqedile hhayi okuluhlaza.

4. Akunasidingo sokunamathelisa isitsha (noma iNdebe) ngesilayidi.

5. Lolu hlelo lokudla alufanele nje kuphela labo abaziqeqeshayo ngokohlelo lwe-21 Day Fix, kodwa nakubo bonke abasebenza ngama-dieters.

6. Uma umkhiqizo ungekho ohlwini oluvunyelwe, khona-ke kunqatshelwe.

7. Inani leziqukathi linqunywa isabelo sansuku zonke sama-calories:

Njengoba wazi, lokhu kungenye nje indlela elula yokudla okunomsoco wokwehlisa isisindo. Ungalandela ngokuqinile izincomo noma uzivumelanise nazo. Kodwa-ke, uma ulandela ngokuqinile uhlelo lokudla okunempilo kusuka ku-Autumn Calabrese bese wenza uhlelo 21 Day Fix, uqinisekisiwe ukuthi uzuze imiphumela emangalisayo ngesikhathi esifushane.

Uyacelwa ukuthi uqaphele ukuthi i-Autumn inikeza uhlelo lokudla okunomsoco. Yenzelwe ukufeza imiphumela emibi ezinsukwini ezingama-21. Kunconywe uma udinga ukulungisa isilinganiso sansuku zonke sama-calories, uma ungaqiniseki ukuthi leyo mikhawulo enamandla kangako kuwe.

Funda futhi: Fix Extreme: izincazelo eziningiliziwe zazo zonke izivivinyo + umbono womuntu siqu ngohlelo.