Imwe yezviyero zvakakurumbira mumakore achangopfuura anonzi nguva yekuparara. Intermittent Internt geny is a Rower regimen iyo inosanganisira nguva dzose-pfupi kutsanya kana nguva yekudya zvishoma zvekudya kana kusavapo kwayo. Vanhu vazhinji vanonzwisisa nguva nenguva nzara senzira yekurema uremu. Kupindira nzara kunobatsira vanhu kudya zvidiki macalories, izvo nekufamba kwenguva kunogona kutungamira kurema uremu. Nekudaro, nguva nenguva nenzara inogona zvakare kubatsira kuchinja njodzi yezvinhu zvehutano zvakadai sechirwere cheshuga uye chirwere chemwoyo, senge cholesterol uye huwandu hwechirume uye huwandu hweshuga. Isu tinodudzira zvinyorwa zvebhusaiti yehutano, pane zvese zvaunoda kuziva pamusoro penyaya iyi inoongororwa.
Kusarudza chirongwa chepakati chirongwa chirongwa
Pane nzira dzakasiyana dzakasiyana dzemukati memukati memazere. Iyo inonyanya kufarirwa ndeyako:
Nzira 16: 8
Kudya 5: 2
Kudya "Hondo"
Zvimwe Nzara (ADF)
Nzira dzese dzinogona kushanda, asi sarudzo iyo mumwe anoshanda zvakanakisa zvinoenderana nemunhu. Kuti ikubatsire kusarudza nzira inoenderana nemararamiro ako, isu tichakuudza zvakadzama nezvezvakanakira uye zvisungo zveumwe neumwe wavo.
Kupindirana kutsanya kunobatsira kuchengeta iwo mufananidzo
Mufananidzo: Pasina Kurege.com.
Nzira 16/8.
Internal Inotsvaga chirongwa 16/8 ndiyo imwe yenzira dzakakurumbira dzekurema uremu. Iyo plan inogumisa kushandiswa kwechikafu uye calorie zvinwiwa nenguva yakatarwa kwemaawa masere pazuva. Zvinoda kurega kubva pakudya panguva yekusara kwemaawa gumi nematanhatu ezuva. Nepo zvimwe zvekudya zvinogona kuumba mitemo yakasimba uye norms, iyo 16/8 nzira yakavakirwa nenguva yemhando yemhando uye zvimwe zvinoshanduka. Iwe unogona kusarudza chero 8-awa newindo reCalorie kudya. Vamwe vanhu vanofarira kusvetuka kudya kwemangwanani uye kufa nenzara kubva kuNoon kusvika 20:00, vamwe vamwe vachidzivirira kunonoka uye kubata 9:00 kusvika 17:00. Purogiramu.
Kudzora huwandu hwemaawa aunogona kuve nacho mukati mezuva kunogona kukubatsira kugadzirisa uremu uye kuderedza kudzvinyirira kweropa. Zvidzidzo zvinoratidza kuti nguva-yakaderera yekupa mirongwa, yakadai se 16/8 nzira, inogona kudzivirira hypertension uye kuderedza huwandu hwezvikafu zvinopedzwa, zvichitungamira kurema uremu. Chidzidzo ichocho chakaratidza kuti musanganiswa nekurovedza muviri nemitoro, iyo 16/8 nzira yakabatsira kuderedza mafuta misa uye chengetedza musuru misa pakati pevanhu venhaka. Chidzidzo chichangobva kuitika chakaratidza kuti nzira 16/8 haina kukanganisa kukura kwemasuru kana simba muvakadzi kuita kudzidziswa nemitoro. Kunyangwe iyo 16/8 nzira inokodzera zviri nyore mune chero mararamiro, vamwe vanhu vanogona kuve vakaoma kusiya chikafu kwemaawa gumi nematanhatu mumutsara. Uye zvakare, kushandiswa kwekudya kwakanyanya kana chikafu chisina kunaka chewindo rechisingagumi riya rinogona kuderedzwa pasina zvinokonzerwa nekupindirana nekupedza 16/8. Ive neshuwa kuti utevedze chikafu chine mwero, kusanganisira michero, miriwo, zvigadzirwa zvese, mafuta anobatsira uye mapuroteni kuti awedzere hutano hunogona kubva pakudya uku.
Nzira 5: 2
Kudya 5: 2 inguva yakapindirana interry yekutsanya kuronga. Mazuva mashanu pavhiki iwe unodya zvakajairika uye usatore caloric zvemukati. Zvadaro, mune mamwe mazuva maviri, iwe unodzora huwandu hwemakarati hunopedzwa kune imwe kotara yezuva rezuva. Kune munhu anogara achidya 2000 Calories pazuva, zvinoreva kuderedzwa mu calorie yekushandisa kusvika pamakumi mashanu emakaruwa pazuva, mazuva maviri pasvondo.
Maererano neZuva re 2018, Kudya 5: 2 kunobudirira sezuva nezuva Calorie kuremerwa, kuderedza uremu uye kudzora ropa glucose pakati pevanhu vane chirwere chechipiri. Kumwe kufunda kwakaratidza kuti kudya kweizvozvo 5: 2 kunobudirira seyekupedzisira calorie muganho, zvese kurasikirwa nehuremu uye nekudzivirira kwezvirwere zve metabolic, seshuga chirwere chemoyo. Kudya 5: 2 kunopa kuchinjika, sezvaunogona kusarudza kuti ndeapi mazuva ekuti ane nzara, uye hapana mitemo yekuti chii uye kana paine "mazuva - mazuva e" eLullimi ".
Nekudaro, zvakakodzera kutaura kuti "zvakajairika" hutano muhushe-calorie mazuva haakupi iwe mukana wekuve nezvose zvaunoda. Hazvisi nyore kudzora makoriri 500 pazuva, kunyangwe kana ichingova mazuva maviri chete pasvondo. Uye zvakare, kunwa kweiyo diki diki calorie kunogona kukonzera kusaziva kana kupera simba. 5: 2 Kudya kunogona kubatsira, asi kwete kune wese munhu. Taura nachiremba wako kuti uzive kana iwe uri kuwana chikafu 5: 2.
Imwe nzara
Kutsanya zuva rega rega izuva renzara renzara nechirongwa chakareruka. Pakudya uku urikufa nenzara zuva rega rega, asi unogona kuve nezvose zvaunoda, mumazuva asina kujairika. Dzimwe shanduro dzekudya uku dzinosanganisira "Shandurwa" Starving Strategy, iyo inosanganisira kushandiswa kweanenge mazana mashanu emakorari panguva yekuzara. Nekudaro, dzimwe shanduro dzisingabvumi zvizere macalories mumazuva asina kutsiga.
Imwe nzara ine nzara yakaratidza kufarirwa kwayo kuti uremere. Chimiro chisina kujairika chekudzidza chinotyisa chinoenzanisa nenzara zuva rega rega nekaviri Calorie kurambidzwa mune vanofutisa, vakaratidza kuti nzira mbiri dzinoshandawo kuti uremu. Chimwezve kudzidza chakaratidza kuti vatori vechikamu vakadya 35% Calorie uye vakarasikirwa avhareji ye3,5 kg mushure mekuparadzaniswa pakati pematanho makumi matatu nematanhatu ekudya maawa gumi nemaviri emavhiki mana. Kana iwe uchinyatsoda kuderedza uremu, wedzera nzira yekurovedza muviri kune hupenyu hwako inogona kubatsira. Zvidzidzo zvinoratidza kuti kusanganiswa kwekunyepedzera kwezororo rimwe nerimwe zuva rekutsungirira kunogona kukonzera kurasikirwa kwehuremu hwehuremu pane kutyisa kwenzara.
Vanachiremba kwete kupesana nenzara nzara
Mufananidzo: Pasina Kurege.com.
Kupinduka kwakadii kunokanganisa mahormone ako
Intermittent Interntent Nzara inogona kukubatsira kuderedza uremu, asi zvinogona zvakare kubata mahormone ako. Izvi zvinodaro nekuti mafuta deposits inzira yekuchengetedza simba (macalorie). Pausina kudya chero chinhu, muviri wako unoita shanduko shoma kuti iite simba rakachengetwa rakawanda. Mienzaniso inosanganisira shanduko mune zviitiko zvehurongwa hwetsiva, pamwe nekuchinja kukuru mumazinga ezvikamu zvakati wandei. Pazasi pane maviri metabolic shanduko inoitika panguva yekufa kwenzara:
Insulin. Iyo insulin level inosimuka kana iwe uchidya, uye kana iwe uri kufa nenzara, inoderera zvakapusa. Yakaderera insulin mazinga anopa kune mafuta anopisa.
Norepinephrine (Noradrenalin). Sisitimu yako inotyisa inotumira norepinephrine mumasero emafuta, achivaita kuti vatsembe mafuta emahara mafuta ecids anokwanisa kupiswa kuti apiswe. Sezvineiwo, kunyangwe nekubvumidzwa kwevamwe vatsigiri vechikafu che5-6 pazuva, nzara yenguva pfupi pfupi inogona kukurudzira kupisa mafuta. Zvidzidzo zvinoratidza kuti bvunzo dzekutsanya mumasikati memasvondo 3-12, pamwe nemuyedzo wekutsanya kwezuva rose, nguva dzemavhiki gumi nemaviri dzinoderedza uremu uye mafuta dema. Zvakadaro, kuwedzera kwekutsvaga kunodiwa kuti udzidze mhedzisiro yenguva refu yekupindirana nenzara.
Imwe hormone, iyo inosiyana panguva yemugwagwa ndeyekukura kwevanhu (HGH), iyo inogona kuwedzera kusvika kashanu. Yakanga yakambotenda kuti mahormone ekukura anobatsira kupisa mafuta nekukurumidza, asi fundo chitsva dzinoratidza kuti inogona kusaina uropi pane kuchengetedza simba, iyo inogona kuita kuti zviome kuderedza uremu. Nekuita kuti huwandu huve hwemagariro hwakaenderana neAgure protein (AGRP), kukura kwehormoni kunogona kunanga kunakisa kuwanda uye kuderedza simba metabolism.
Intermittent Starest Staration Inobatsira Kuderedza Calorie uye kuderedza uremu
Chikonzero chikuru icho chinopinda mumugwagwa chinobatsira kuderedza uremu ndechekuti zvinokubatsira iwe uine macalories mashoma. Zvese zvakasiyana protocol zvinoreva chikafu chekudya panguva yekufa. Kana iwe usingorioriridze, idya zvakanyanya panguva yekudya, iwe uchatora mashoma macalories. Sekureva kwa 2014, kupindurudza kutsanya kunodzora uremu hwemuviri ne3-8% kwemavhiki matatu. Paunenge uchidzidza kurema uremu, kupindurudza kuneta kunogona kutungamira kurema kubva pa0.25-0,25 kg pasvondo. Vanhu vaive zvakare nekuderera muchiuno kutenderera ne4-7%, izvo zvinoratidza kurasikirwa kwemafuta padumbu. Izvi zvinobuda zvinoratidza kuti nguva nenguva nenzara inogona kuve chishandiso chinobatsira pakurema uremu.
Zvakangodaro, zvakanakira kupindira kupindira zvinopfuura kupfuura kurasikirwa kwehuremu. Iyo ine zvakare yakawanda yehutano hutano, metabolism uye inogona kunyange kubatsira kuderedza njodzi yezvirwere zvemwoyo. Kunyangwe neye nguva nenguva nzara yekuverenga calories kazhinji haidiwi, kurema uremu kunonyanya kufambiswa neakaderera kuderera muCalorie play. Zvidzidzo zvinofananidza nguva nenguva nenzara uye nguva dzose calorie kurambidza, usaratidza mutsauko mukurema uremu panguva yekusarudzwa kweCalorie pakati pemapoka ari pakati pemapoka.
Kupindira kupedza nekukurumidza kunogona kukubatsira kuchengetedza mhasuru misa panguva yekudya
Imwe yemhedzisiro yakaipa yekudya ndeyekuti muviri wako unorasikirwa nemhasuru pamwe nemafuta. Sezvineiwo, zvimwe zvidzidzo zvakaratidza kuti kupindurudzira kutsanya kunogona kubatsira kuchengetedza mhasuru yemasuru apo panguva imwe chete kurasikirwa nemafuta. Ongororo yesainzi yakaratidza kuti nguva nenguva yekurambidzwa kweCalories inokonzeresa kufanana kwehuremu, pamwe nekukasira kwemakoriyamu, asi nekudzikiswa kwakanyanya mumusuru. Muzvidzidzo zveCaloric zvinomarara, 25% yakarasika uremu accounted yemasuru misa, kana ichienzaniswa negumi muzana muzvidzidzo zveCalorie. Gare gare zvidzidzo hazvina kuwana chero misiyano iri muhombe isina kukodzera kana muswe misa panguva yekufa kwemazwi kana uchienzaniswa nemamwe marudzi ezvirongwa zveimba.
Inopinda ichitsanya kurerutsa chikafu chine hutano
Kune vakawanda, chimwe chezvakanakisa zvakanakira nzara yemugodhi ndiko kuri nyore. Panzvimbo pekufunga macalorie, akanyanya kupindirana nenziyo nzira kungoda kuti iwe uzive nguva. Kudya kwakanaka kwauri ndiwe iwe waunogona kunamatira pakumhanya kwenguva refu. Kana nguva nenguva nzara inobatsira iwe kuomerera kune hutano hwekudya, ichave ine zvakanakira kuve hutano kwenguva refu uye uremu.
Kana iwe uchida kuderedza uremu neanosvika nzara nzara, iwe unofanirwa kurangarira zvinhu zvinoverengeka:
Hunhu. Chikafu chaunodya chichiri chakakosha. Edza kuti pane zvigadzirwa zvakazara zvinosanganisira chinhu chimwe chete.
Makorori. Calorie ichiri kutariswa. Edza kudya kazhinji panguva dzisina nguva isina nzara, kwete yakawanda kwazvo yekutsiva macalorie akarasika panguva yekuzara.
Zvinoteverana. Sezvazviri mune chero imwe nzira yekurasikirwa nehuremu, iwe unofanirwa kuomerera kwazviri kwenguva yakareba, kana iwe uchida kushanda.
Kutsungirira. Muviri wako unogona kutora imwe nguva yekuchinja kune iyo yepakati nzara protocol. Edza kunamatira kune yako purogiramu yekudya, uye iwe uchave nyore.
Vazhinji veiyo yakakurumbira yemukati yemugwagwa protocol inokurudzira zvakare kurovedza muviri sekudzidziswa kwemasimba. Izvo zvakakosha kwazvo kana iwe uchida kupisa zvakanyanya mafuta, uchiri kuchengeta mhasuru misa.
Pakutanga, ine nzara yemugwagwa, iyo Calorie Kuverenga haiwanzo kudikanwa. Nekudaro, kana kurasikirwa kwako uremu kunononoka pasi, calorie kuverenga kunogona kuve chinhu chinobatsira.