Lijo tse hlophisitsoeng bocha tsa 'mele: Na li ea sebetsa bakeng sa ho theola boima ba' mele?

Litaba

• Lintlha tsa lijo tsa bophelo bo botle: 2.7 ho tse 5
• Lijo tsa Reset tsa 'mele ke eng?
• Mokhoa oa ho latela 'mele oa hau oa ho seta botjha lijo
• Melemo ea 'Mele oa ho Nchafatsa Lijo
• E ka u thusa ho theola boima ba 'mele
• E se eka u ka lula u khothetse qalong
• E na le lijo tse nang le limatlafatsi tse ngata
• Ho ka etsahala hore ebe o fokotsehile
• E kanna ea thibela likhalori ka mokhoa o fetelletseng
• Ho kanna ha ba thata ho latela nako e telele
• Lijo tse lokelang ho jeoa
• Smoothies
• Lijo tse bobebe
• Lijo
• Lijo tseo u lokelang ho li qoba
• Mohlala oa moralo oa lijo
• Karolo ea 1
• Karolo ea 2
• Karolo ea 3
• Ntlha ea bohlokoa

Lintlha tsa lijo tsa bophelo bo botle: 2.7 ho tse 5

Body Reset Diet ke mokhoa o tloaelehileng oa ho ja oa matsatsi a 15 o tšehelitsoeng ke likhalala tse 'maloa.

Basireletsi ba fana ka maikutlo a hore ke tsela e bonolo, e phetseng hantle ea ho matlafatsa metabolism le ho theola boima ba 'mele ka potlako. Leha ho le joalo, o kanna oa ipotsa hore na lipolelo tsa eona li ka hlahlobisisoa.

Sengoloa sena se lekola melemo le mathata a 'Mele oa ho Seta Lijo ho u joetsa hore na se thusa ho theola boima ba' mele.

• Lintlha tse akaretsang: 2.7
• Ho theola boima ba 'mele: 3
• Ho ja hantle: 3
• Botsitso: 1.5
• Bophelo bo botle ba 'mele: 4.5
• Boleng ba phepo e nepahetseng: 4
• Bopaki bo thehiloe bopaking: 2

LINTLHA TSA SEHLOOHO: Lijo tse hlophisitsoeng bocha tsa 'mele li khothaletsa ho theola boima ba' mele ka moralo oa lijo o thehiloeng ho smoothie hammoho le lijo le boikoetliso. Leha ho le joalo, lithibelo tsa eona tse fetelletseng tsa lik'halori le tlhaho ea nako e khuts'oane li e etsa hore e se ke ea khonahala.

Lijo tsa Reset tsa 'mele ke eng?

Lijo tsa Reset tsa 'mele li entsoe ke Harley Pasternak, mokoetlisi ea tummeng ea nang le semelo sa boikoetliso ba' mele le saense ea phepo e nepahetseng.

Pasternak o lumela hore o khothaletsoa haholoanyane ho khomarela leano la ho theola boima ba 'mele ha o ba le boima ba' mele bo potlakileng pejana - khopolo e nang le ts'ehetso e itseng ea mahlale ().

Kahoo, Li-Reset Diet li ikemiselitse ho theola boima ba 'mele ka meralo e tlase ea kh'halori le boikoetliso bo bobebe nakong ea matsatsi a 15.

Buka ea Pasternak, "The Body Reset Diet: Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days," e beha moralo oa lijo, o hatisang li-smoothies tse iketselitsoeng, li-snacks tse ngata le lijo tse bonolo.

U reretsoe ho latela diresepe tse ikhethang ho tsoa bukeng ea Pasternak le buka ea pheho e tlatsetsang, "The Body Reset Diet Cookbook." Pasternak o fana ka maikutlo a hore lipepepe tsena li fokotsa nako le boiteko kichineng, tseo a lumelang hore ke senotlolo sa phepo e nepahetseng.

Leha palo e nepahetseng ea likhalori e fapana ho latela lipepepe tseo u li khethang, u ka lebella ho ja ka karolelano ea likhalori tse 300 ka smoothie, likhalori tse 150-200 ka senoko se seng le li-calories tse 360 ​​ka nako ea lijo. Sena se lekana le likhalori tse ka bang 1,200-1,400 ka letsatsi.

Lijo li fana ka maikutlo a boikoetliso bo bobebe bo ts'oanang le ho tsamaea le metsotso e 5-10 ea ho ikoetlisa joaloka koetliso ea boima ho chesa likhalori ntle le "ho eketsa" takatso ea hau ea lijo.

Body Reset Diet ke leano la matsatsi a 15 le tlase la khalori le ikemiselitseng ho qala ho theola boima ba 'mele ka potlako ka ho itšetleha haholo ka li-smoothies le lijo tse bonolo.

Mokhoa oa ho latela 'mele oa hau oa ho seta botjha lijo

Lijo tsa Reset tsa 'mele li arotsoe ka mekhahlelo e meraro ea matsatsi a 5. Karolo ka 'ngoe e na le mokhoa oa eona oa ho ja le mokhoa oa ho ikoetlisa.

O ja makhetlo a mahlano ka letsatsi, o tsoela pele ho tloha haholo-holo ho Smoothies ho Phase 1 ho isa lijong tse tiileng tse eketsehileng Phase 2 le 3.

Mona ke kakaretso ea mekhahlelo e meraro (2):

• Karolo ea 1. Kenya sebaka sa lijo tsa hoseng, tsa mots'eare le tsa mantsiboea ka li-smoothies 'me u je lino-mapholi tse 2 ka letsatsi. Bakeng sa ho ikoetlisa, tsamaea bonyane mehato e 10 000 ka letsatsi.
• Karolo ea 2. Tlosa lijo tse 2 ka li-smoothie, ja lijo tse 1 tse tiileng, 'me u je li-snacks tse peli ka letsatsi. Bakeng sa ho ikoetlisa, tsamaea mehato e 10 000 ka letsatsi 'me u qete metsotso e 5 ea koetliso ea ho hanyetsa u sebelisa boikoetliso bo fapaneng ba 4 matsatsing a 3.
• Karolo ea 3. Tlosa lijo tse 1 ka smoothie 'me u je lijo tse 2 tse nang le lik'hilojule tse nyane le lino tse 2 ka letsatsi. Bakeng sa ho ikoetlisa, tsamaea ka mehato e 10 000 'me u qete metsotso e 5 u ikoetlisetsa ho itoanela u sebelisa lithupelo tse 4 tse fapaneng letsatsi ka leng.

Kamora matsatsi a 15 a tloaelehileng a ho ja, o reretsoe ho latela moralo oa lijo o boletsoeng Phase 3 ka keketso e le ngoe - habeli ka beke "lijo tsa mahala" tse u lumellang ho ja kapa ho noa eng kapa eng eo u e batlang. Tsena li kenyelelitsoe e le moputso le mokhoa oa ho qoba maikutlo a bohloki.

Pasternak o fana ka maikutlo a hore ho itima lijo tse u li ratang khafetsa ho ka lebisa ho itlopa joala (2, 3).

Kamora matsatsi a 15 a pele, ha ho na pheletso ea semmuso ho ja bakeng sa boima ba 'mele le tlhokomelo. Ho ea ka Pasternak, tloaelo le litloaelo tseo u li entseng matsatsing a 15 a pele li reretsoe ho lateloa bophelo bohle (2).

Lijo tsa Reset tsa 'mele li arotsoe ka mekhahlelo e meraro, e' ngoe le e 'ngoe e nka matsatsi a 5 mme e latela moralo o khethehileng oa lijo o nang le li-smoothies, lijo tse bobebe le lijo tse tiileng.

Melemo ea 'Mele oa ho Nchafatsa Lijo

Le ha 'mele oa Reset Diet ka booona o so ka o ithutoa, tse ling tsa lihlooho tsa ona tsa mantlha li ipapisitse le bopaki ba mahlale.

Mona ke melemo e meng e ka bang teng ea lijo.

E ka u thusa ho theola boima ba 'mele

Lijo tsa Reset tsa 'mele li kanna tsa sebetsa bakeng sa ho theola boima ba' mele - bonyane nakong e khuts'oane.

Qetellong, ho theola boima ba 'mele ho etsahala ha o chesa lik'hilojule tse ngata ho feta kamoo o kenang. Kaha morero ona o na le li-calorie smoothies tse bobebe, lijo tse bobebe le lijo, o kanna oa beha mmele oa hau khaellong ea likhalori. Mokhoa oa ho ikoetlisa oa moralo o boetse o u thusa ho chesa likhalori.

Ho e beha hantle, leano lena le fana ka likhalori tse ka bang 1,200-1,400 ka letsatsi - tse tlase haholo ho likhalori tse 2 000 tse khothalletsoang batho ba baholo ho boloka boima ba tsona ().

Phuputsong e 'ngoe, li-dieters tse tšoanang le li-calories tse 1,200-1,500 tse nang le li-calorie tse nang le lijo tse 2 le tse 2 tse nkeloang lijong ka letsatsi li ile tsa lahleheloa ke boima ba lik'hilograma tse 6.8.

Leha ho le joalo, sena se ne se fetile selemo sa 1 sa ho theola boima ba 'mele le moralo oa tlhokomelo.

Ho bohlokoa hape ho hopola hore lintlha tse fapaneng, joalo ka lilemo, boima, bolelele, le thobalano, li baka boima ba 'mele ().

E se eka u ka lula u khothetse qalong

Le ha matsatsi a 15 e le nako e khuts'oane, boima bofe kapa bofe boo u bo tšolotseng nakong ena bo ka u khothaletsa ho khomarela 'mele oa hau oa' mele bocha.

Ke hobane tahlehelo e potlakileng ea boima ba 'mele e tlameletsoe katlehong ea nako e telele ea lijo (,).

Ka lehlakoreng le leng, tahlehelo e tlase ea boima ba 'mele e amahanngoa le sekhahla se phahameng sa ho tlohela sekolo mananeong a tahlehelo ea boima ba' mele ().

Bafuputsi ba fana ka maikutlo a hore phapang ena e kanna ea ba ka lebaka la maemo a tšusumetso. Ka mantsoe a bonolo feela, batho ba fumanang liphetho hanghang ba ka khothaletsoa ho tsoela pele ka lenaneo hobane ba lumela hore ea sebetsa ().

E na le lijo tse nang le limatlafatsi tse ngata

Lijo tsa Reset tsa 'mele li hatisa lijo tse matlafatsang joalo ka litholoana, meroho, lijo-thollo tse felletseng, linate, linaoa, liprotheine tse omeletseng le lebese le nang le mafura a tlase.

Lijo tsena li etsa phepo e nepahetseng hobane li fana ka mefuta e mengata ea livithamini le liminerale tse hlokahalang.

Ho feta moo, leano la lijo tsa Body Reset Diet le tletse ka fiber ho tsoa lijong tse ngata tse felletseng tse li-smoothies tsa eona, lijo tse bobebe le lijo tse tiileng.

Lijo tse nang le fiber e ngata li amahanngoa le boima ba 'mele bo tlase le kotsi e fokotsehileng ea mofuta oa 2 lefu la tsoekere, lefu la pelo, mofetše o itseng le mafu a mang a sa foleng ().

Lijo tsa Reset tsa 'mele li ka u thusa ho theola boima ba' mele le ho o boloka o khothetse qalong. Ho feta moo, e na le lijo tse matlafatsang haholo.

Ho ka etsahala hore ebe o fokotsehile

Le ha Lijo tsa Reset tsa 'Mele li ka u thusa ho theola boima ba' mele, e tla le litlamorao tse ka bang teng.

E kanna ea thibela likhalori ka mokhoa o fetelletseng

Le ha lijo li fana ka liphetoho tse nyane tsa risepe bakeng sa batho ba fetang lik'hilograma tse 79, ka kakaretso e fana ka likhalori tse ka bang 1,200-1,400 ka letsatsi.

Sena ha se matla haholo ho thibelo ea likhalori ho batho ba bang empa hape se ka lebisa ho haelloeng ke limatlafatsi. Ka mantsoe a bonolo, lijo tse tlase tse nang le lik'halori hangata ha li na li-carbs, liprotheine, mafura, livithamini le liminerale tseo o li hlokang bakeng sa bophelo bo botle ().

Ho feta moo, thibelo e fetelletseng ea lik'halori le ho theola boima ba 'mele ka potlako li bontšitsoe ho fokotsa metabolism - leha o qeta ho tlohela ho ja - mme ho ka fella ka ho fokotsa boima ba mesifa (,,,).

Seo se boletse, lijo tse nang le protheine e ngata le ho tsepamisa mohopolo boikoetlisong bo ka fokotsa tahlehelo ea mesifa (,).

Ho kanna ha ba thata ho latela nako e telele

Phuputso e fana ka maikutlo a hore lijo life kapa life tse tlase tsa khalori li ka sebeletsa ho theola boima ba 'mele ha feela u ka khomarela ().

Ho ea ka tlhahlobo ea batho ba fetang 500 ba latelang mananeo a ho theola boima ba 'mele, sesosa se ka sehloohong sa ho tlohela sekolo ke maemo a tlala ().

Lijo tsa Reset tsa 'mele li na le fiber e ngata le lijo tse nang le protheine, tse ka thusang ho thibela takatso ea lijo. Leha ho le joalo, lijo tsa eona tse metsi, joalo ka smoothies, li kanna tsa se tlatse ho feta lijo tse tiileng (20,).

Ho ja lik'halori tse tlase ho boetse ho ntša lihormone tsa tlala, e leng lebaka leo batho ba ka tlohelang merero ea tahlehelo ea boima ba 'mele (,).

Li-Reset Lijo tsa 'mele li ka lebisa ho thibelo e matla ea khalori ho batho ba bang, e ka fokotsang boima ba mesifa, metabolism e liehang, mme ea baka khaello ea limatlafatsi.

Lijo tse lokelang ho jeoa

Lijo tsa Reset tsa 'mele li u ja makhetlo a mahlano ka letsatsi. Morero oa eona oa lijo o kenyelletsa li-calorie smoothies tse bobebe, lijo tse bobebe le lijo.

Smoothies

Smoothies e teng lenaneng makhetlo a mararo ka letsatsi Phase 1, habeli ka letsatsi Phase 2, le hanngoe ka letsatsi Phase 3.

Le ha Pasternak e sa fane ka lipehelo tsa boholo ba li-smoothie, e fana ka lipepe tse khethehileng tse nang le likhalori tse 270-325 ka 'ngoe.

Leha ho le joalo, haeba u le boima ba lik'hilograma tse fetang 175, u lumelloa ho eketsa boholo ba litšebeletso ka karolo ea boraro ho ikarabella bakeng sa litlhoko tse eketsehileng tsa khalori le limatlafatsi.

Smoothies e etsoa ka likarolo tse 'ne tsa mantlha, metsoako eo u ka e fetolang ho latela litakatso tsa hau:

• Metsi botlaaseng: metsi, metsi a nang le tatso, lebese le tlase kapa le se nang mafura, kapa lebese la nondairy joalo ka lebese la almonde kapa la soya
• Liprotheine: protheine phofo, tofu, kapa yogurt e se nang mafura
• Mafura a phetseng hantle: avocado, linate kapa peo
• Li-carbs tse phahameng: Litholoana leha e le life - leha monokotšoai, lilamunu, liapole le lipere li khothaletsoa bakeng sa fiber ea tsona - hammoho le meroho e metala e makhasi joalo ka sepinichi kapa khale.

Li-sweeteners tse kang mahe a linotši, sirapo ea maple, le tsoekere ea 'moba ha lia lumelloa ho smoothies, ebile ha ho litholoana tse pakiloeng tse nang le lintho tse natefisang.

Ho fanoa ka mefuta e meraro ea lipepepe tsa smoothie, e reheletsoeng ka mebala ea eona ha e kopantsoe - masoeu a masoeu, a mafubelu le a tala.

Lijo tse bobebe

U ja li-snacks tse tlase tsa khalori habeli ka letsatsi ho pholletsa le lijo tsohle tsa matsatsi a 15.

Li-snacks tsena li lokela ho ba le likhalori tse ka bang 150, li be le tsoekere e tlase, 'me li be le bonyane ligrama tse 5 tsa protheine le fiber. Mehlala e kenyelletsa:

• edamame
• li-popcorn tse hlakileng tse bulehileng moeeng
• celery e nang le peanut butter
• makhekhebu a koro a nang le chisi e se nang mafura
• lilae tsa apole tse nang le deli ea Turkey

Lijo

Lijo tse entsoeng ka maiketsetso li entsoe ka mekhahlelo ea 2 le ea 3. Buka ea Reset Diet e fana ka lipepepe tse ikhethileng, tse fanang ka likhalori tse 230-565 sejong se le seng.

Li-diresepe li entsoe ka lijo tse felletseng, tse sa sebetsoang haholo 'me li kenyelletsa liprotheine, fiber le mafura a phetseng hantle. Mehlala e kenyelletsa:

• Li-salate: meroho e makhasi a nang le meroho, litholoana, linate le liprotheine tse omeletseng joaloka limela tsa khoho kapa khoho, haufi le moaparo oa maiketsetso oa mohloaare.
• Li-sandwich: e entsoe ka bohobe bo felletseng ba lijo-thollo, nama e halikiloeng, meroho le mafura a tlase a nang le mafura kapa chisi
• Li-soup: e entsoe ka moro o fokolitsoeng oa sodium, meroho, linoko, le liprotheine tse omeletseng joalo ka linaoa kapa letsoele la kana, li sebelisoa ka bohobe bo felletseng ba lijo-thollo
• Li-fries: liprotheine tse omeletseng joaloka sefuba sa kana kapa shrimp, hammoho le meroho, linoko, le raese e sootho kapa li-soba noodle
• Likhohlano tse tšoeu tsa mahe: e entsoe ka li-veggies, chisi e mafura a tlase, linoko, le li-carb tse phahameng joalo ka toast ea lijo-thollo kapa litapole

Ntle le moo, ke lino tse se nang khalori feela tse lumelloang, joalo ka metsi, metsi a nang le tatso, kofi e ntšo le tee e sa tsoekere.

Li-Reset Diet li khothaletsa li-smoothies le li-snacks ka mekhahlelo eohle, hammoho le lijo tse bonolo tsa Phase 2 le 3. Lijana tsohle li latela litekanyetso tse ikhethileng tsa phepo.

Lijo tseo u lokelang ho li qoba

Joalokaha 'Mele oa ho seta botjha ha' mele o kenyelletsa moralo o itseng oa lijo le lipepepe, ha ho na sebaka se seholo sa ho kheloha.

Kamehla o lokela ho qoba lijo tsena nakong ea matsatsi a 15 a pele a lijo:

• lebese le tletseng mafura, yogurt le chisi
• lijo tse entsoeng haholo kapa tse halikiloeng
• mahobe a masoeu, pastas le lithollo tse ling tse ntlafalitsoeng
• soda le lino tse ling tse tsoekere
• joala

Maikutlo a Pasternak ke hore lebese le felletseng la mafura le lijo tse sebelisitsoeng li na le mafura a mangata, ao esale a nkuoa a sa phele hantle. Leha ho le joalo, bopaki bo bong ba mahlale bo fana ka maikutlo a hore mafura a lebese le felletseng ha a kotsi ho bophelo bo botle ba pelo - mme ebile a ka ba a a khothaletsa ().

Lithollo tse ntlafalitsoeng li thibetsoe hobane li maemong a holimo ho glycemic index (GI), tekanyo ea hore na tsoekere e maling e nyoloha kapele hakae ho arabela lijo ().

Ho feta moo, joala ha boa lumelloa ho fihlela kamora matsatsi a 15 a pele, kaha e na le likhalori tse ngata. Pasternak hape e fana ka maikutlo a hore e fokotsa bokhoni ba hau ba ho chesa mafura, le hore botahoa bo ka lebisa ho khetho e fosahetseng ea lijo.

Li-Reset Diet li thibela lebese le felletseng, lijo-thollo tse ntlafalitsoeng, lino tse tsoekere, lino tse tahang, le lijo tse entsoeng le tse halikiloeng.

Mohlala oa moralo oa lijo

Mohlala oa moralo oa lijo oa letsatsi le le leng nakong ea ngoe le e ngoe ea mekhahlelo e meraro.

Karolo ea 1

• Lijo tsa hoseng: Smoothie e tšoeu e entsoeng ka lebese le se nang mafura, yoghurt e se nang mafura a Greece, banana, apole e khubelu e halikiloeng, lialmonde tse tala le sinamone
• Seneke 1: lithupa tsa celery tse nang le botoro ea almonde
• Lijo tsa mots'eare: smoothie e khubelu e entsoeng ka tse tala, blueberries, lamunu, phofo ea protheine ea vanilla le peo ea folaxe
• Snack 2: Popcorn tse nang le moya
• Lijo tsa mantsiboea: Smoothie e tala e entsoeng ka spinach e ncha, avocado, pere, morara, yogurt e sa hlatsoang ea Greek le lero la lero la lime

Karolo ea 2

• Lijo tsa hoseng: Smoothie e tšoeu e entsoeng ka yoghurt e se nang mafura a Greek, liperekisi, tse tala, pistachios, ginger le lero la lime le lecha
• Seneke 1: basebelisi ba koro ba nang le hummus
• Lijo tsa mots'eare: smoothie e khubelu e entsoeng ka tse tala, lamunu, lebese la almonde le phofo ea protheine ea vanilla
• Snack 2: edamame e phehiloeng
• Lijo tsa mantsiboea: sandwich ea nama ea khomo e besitsoeng ka bohobe bo felletseng ba koro

Karolo ea 3

• Lijo tsa hoseng: S smoothie e tšoeu e entsoeng ka yogate e sa amaneng le mafura a Greece, limango, phaenapole, banana le peo ea folaxe
• Seneke 1: pere e nang le likhae tsa deli turkey
• Lijo tsa mots'eareSopho ea squash ea maiketsetso
• Snack 2: makhekhebu a koro a nang le botonate
• Lijo tsa mantsiboea: khoho le meroho li hlohlelletsa le raese e sootho

Buka e tsamaeang le eona e fana ka lijo tse ngata tse eketsehileng tse lumellanang le litekanyetso tsa lijo.

Lijo tsa Reset tsa 'mele li khothaletsa ho ja makhetlo a mahlano ka letsatsi ka mokhoa o itseng oa lijo o ratang smoothies le lijo tse bobebe.

Ntlha ea bohlokoa

Li-Reset Diet ke leano la matsatsi a 15 la ho theola boima ba 'mele le kenyelletsang leano la lijo tse tlase tsa khalori le boikoetliso bo bobebe bo tloaelehileng.

Morero oa lijo o totobatsa li-smoothies, li-snacks, le lijo tse nyane, tseo kaofela ha tsona u li lokisang lapeng u sebelisa li-diresepe tse thathamisitsoeng ho Harley Pasternak's guidebook le buka ea ho pheha.

U kanna oa theola boima ba 'mele kapele, kaha lijo li fana ka li-calories tse ka bang 1,200-1,400 ka letsatsi.

Leha ho le joalo, e ka lebisa ho thibelo e fetelletseng ea likhalori le phepo e sa lekanang ea limatlafatsi ho batho ba bang. Haeba u amehile ka ho lapa kapa ho fumana limatlafatsi tse lekaneng, lijo tsena li kanna tsa se ke tsa u tšoanela.