Duglas Grem: yonena ndi wake zakudya wotchuka 80/10/10

Duglas Grem - Doctor, nyenyezi mphunzitsi ndi kadyedwe amene analenga lodziwika bwino 80/10/10 zakudya. Iye anatchuka kwambiri padziko lonse lapansi ndipo anapindula mamilioni a otsatira ake. Pakati pawo pali nyenyezi zambiri Russian ndi Hollywood monga Demi Mur, Martina Navratilova, Madonna, Jennifer Aniston ndi ena. Iye analenga zakudya, koma linali nchito zake pa luso lanu. M'masiku ake am'tsogolo Duglas Grem si wolephera othamanga achinyamata ambiri. Dziwani kuti dietitians ochepa akhoza kudzitama mwa zinthu zimenezi.

Duglas Grem: yonena

The kadyedwe odziwika anabadwiramo ndiponso umene anakuliramo mu United States. Ngakhale kuyambira ali mwana anali ndi chidwi mafizo zamijaha. Kenako osati kuchepa amakopeka ake, komanso anakhala katswiri wosewera. Kuyambira malo olimba Mwachizolowezi, kwapita pa mlingo wokwererapo, kukhala nyenyezi mphunzitsi, olimba mlangizi zisudzo ambiri otchuka ndi akatswiri.

Duglas Grem anali tate wa yaiwisi chakudya zakudya. Iye anayamba kugwiritsa ntchito njira mu 1978, ndi matsenga mpaka lero. Ndiko, kwa zaka 40 iye relentlessly motere zakudya zake. Kuwonjezera chakudya, chifukwa cha moyo wake zikuphatikizapo masewera. Mphamvu maphunziro ndi cardio ndi mbali yofunika ya moyo wake.

Mu ntchito yake, kadyedwe anatha kulemba mabuku angapo. Mmodzi wa iwo wamupatsa mwambo chithunzi, chitsanzo ndi mmodzi mwa madokotala otchuka mu dziko. Mutu wa bukhu ili, limene linalembedwa ndi Duglas Grem - ". 80/10/10" Anasonkhanitsa zonse amadziwa za yaiwisi chakudya zakudya, ndi kuwonda fruktoedenii.

buku lakuti "Zakudya 80/10/10"

Bukuli si buku, komanso kompyuta Buku anthu amene mukufuna kuti ulimbe thanzi lawo, achinyamata, mphamvu ndi maonekedwe abwino. Buku Douglas Graham ndi "80/10/10" linapereka kuyamba la yaiwisi chakudya zakudya mpatuko. Mwina munthu aliyense mu moyo wanga kamodzi anamva za njira okwanira. Ndipo yemwe sali kuwerenga anthu amene ali kale chimatsatira izo ndi mwina, osati chaka choyamba.

Buku osati akupereka chakudya. Iye anati, nkhani za zotsatira za kuperewera kwa zakudya m'thupi, matenda a ziwalo ndi zotsatira za moyo zosafunikira. Komanso mmene kusintha moyo wanu, kuchotsa kutopa, malaise ndi matenda ena kuti kusokoneza khalidwe la moyo.

Pambuyo powerenga bukuli amalembedwa kusintha mtima wake kwa moyo ndi thanzi lawo. Kuwonjezera kulemera owonjezera, iwo anamuchotsa maofesi, kutopa, maganizo maganizo. M'malo owerenga apeza ndi ang'ono, kokha chithunzi, maganizo abwino, nthabwala zabwino ndi lightness thupi.

zakudya 80/10/10

Mmodzi wa kothandiza kwambiri pa dziko lonse ndi zakudya 80/10/10. Duglas Grem motere si chaka choyamba ndipo akulimbikitsa onse amene mukufuna mukhale athanzi ndi wathanzi.

Maziko a zakudya ndi zomera zakudya ndi mkulu mu chakudya, ndiyo chipatso. Komanso analola masamba obiriwira monga letesi, parsley, udzu winawake, ndi nkhaka. zipatso ndi ndiwo zamasamba akhale 80% chakudya.

Duglas Grem likutsindikanso kuti mtundu umodzi wokha wa zipatso akhoza kudya chakudya chimodzi, koma mwamtheradi kuchuluka iliyonse. Mwachitsanzo, kadzutsa mungathe kudya makilogalamu 2 vwende ndi zipatso zina.

Wokoma zomera Osangopereka unatenga malo apadera mu zakudya kadyedwe a. Iye ali katundu zodabwitsa monga calorie otsika, zosavuta digestibility ndipo chidali - izo amapereka mphamvu thupi, amene kawirikawiri akusowa miyoyo ya anthu.

Wina 10% - yololeka idyani mafuta a mtedza, monga mapeyala, kokonati, mtedza ndi mbewu. Iwo akhoza kudya 1-2 nthawi sabata ndi zipatso kuposa wina pa chakudya.

Otsiriza 10% - ndi mapuloteni. Iwo uyenera kuchotsedwa zakudya zomera ofotokoza monga nyemba. Soya, nandolo, nyemba saloledwa kudya yaiwisi. Iwo akhoza ankawaviika madzi pansi. Koma kutentha mankhwala ndi zosayenela.

Zitsanzo menyu

Kuyenera Mukalongosola kuti menyu ichi ndi chitsanzo. Simufunikanso kuti aziwatsatira tsiku ndi tsiku. Ndi chabe chitsanzo cha mmene kudya pa dongosolo wapatsidwa;

• Kadzutsa: kilogalamu imodzi vembe.
• Chakudya: 10 mtedza hazelnuts.
• Chakudya: kilogalamu imodzi ya nthochi.
• Masana akamwe zoziziritsa kukhosi: letesi.
• Chakudya: kilo imodzi mapichesi.

Activities pa chakudya

Author njira - osati ndi kadyedwe, komanso bodybuilder wotchuka wothamanga - Duglas Grem. Zakudya ndi Sports, mu maganizo ake - ndi magawo awiri yofunika kwambiri ya moyo wathanzi. Activities pa chakudya chimenechi si zofunika, ndipo chofunika. Nkofunika kuonda maphunziro tsiku. Chifukwa chakuti palokha ndi kuwala zakudya, masewera olimbitsa thupi ayenera kukhala yemweyo. Ndiko kuti, apereke mmalo oyenerera, callanetics, olimbitsa Bodyflex, sitepe, zosavuta kuthamanga maola kuyenda. Iwo kusiyana ndi chakuti pa phunziro iwo kuwotcha zambiri zopatsa mphamvu. Izi zikutanthauza kuti mafuta owonjezera adzasiya kangapo mofulumira.

Komanso zofunika, ndipo maphunziro kulemera. Duglas Grem akuonetsa kuthana nawo katatu pa mlungu kwa maola 1-2. Izi mulimbitse minofu yanu ndi kuwapatsa kamvekedwe ndi kuteteza thupi lotayirira.

zakudya kuphatikiza 80/10/10

Zakudya zinatchuka zikomo ake kuti ubwino wake. Pali zambiri, koma akuluakulu izi:

• Mu kuonda pali mphamvu zambiri, ndiwo zokwanira pa ntchito, tsiku thupi ndi ntchito bwinobwino.
• Abwino kwa okonda zipatso ndi ndiwo zamasamba.
• Sizikusoweka kusiya maswiti. Zipatso kupereka shuga munthu zokwanira kuti aganizire ndiwo zochuluka mchere ndi.
• Iwo aisadza thupi la poizoni, poizoni ndi mankhwala ena.
• Iwo kukonza masamba kulawa, ndi munthu akuyamba kukhazikika zipatso ndi ndiwo zamasamba.
• Amachepetsa chiopsezo matenda oopsa a dongosolo mtima thirakiti m'mimba, komanso Oncology.
• Kusunga nthawi. Zakudya kudyedwa yaiwisi, ndipo palibe kufunika kuphika iwo.
• Mchewere kugwa pansi, madzi owonjezera m'thupi. Izi zili choncho makamaka chifukwa zakudya akusowa mchere, shuga ndi zonunkhira.

zakudya kuipa

Mu dongosolo lililonse mphamvu ali kuipa. 80/10/10 Mu zakudya ali ochepa, koma alipo:

• Kusowa zakudya zomanga thupi monga mazira, nyama, tchizi. Poyamba, anthu ambiri amavutika kwambiri kuti azolowere ajombera. Kachiwiri, mapuloteni ndi zomangila kwa chamoyo. kulibe akhoza kuwononga thanzi.
• Kusapeza pa poizoni lakuthwa akuchotsa thupi. Mwina nseru, mutu, chizungulire. Koma ichi ndi nthawi yoyamba patapita mlungu zotengeka zonse zosasangalatsa ali.
• thupi silingathe micronutrients ali chakudya mapuloteni, kotero muyenera vitamini maofesi.

Kumapeto kwa nkhaniyi tikhoza kunena kuti zakudya 80/10/10 kwenikweni ogwira ndi zothandiza chamoyo. Ndipo ngakhale munthu sangathe kuchitsatira moyo wanga wonse, ndipo ntchito nthawi kuti ayeretse, lidzabweretsa phindu lalikulu kwa thanzi ndi maonekedwe.