Ambiri opatsa thanzi samangopereka uphungu wambiri, komanso amadzipangira okha machitidwe awo olemera. Potsata zikondwerero zakunja zomwe zafufuza kale zakudya kuti zifulumizitse metabolism ya Haley Pomeroy, uphungu wa katswiri uyu umangomvetsera kwa anthu omwe akufuna kulemera. Chofunika kwambiri cha dongosololi ndi chakuti zimakulolani kuti mumwazikane chilengedwe ndi kuchepetsa kuchepa kwa thupi.
Mchitidwe Wamphamvu wa Hailey Pomeroy
Mu bukhu lake laling'ono, wolembayo akufotokoza zomwe zimachitika pa masabata 4, chifukwa choti mungadye mwachizolowezi, ndipo panthawi yomweyi mutaya mapaundi owonjezera. Haley Pomeroy ali wotsimikiza kuti dongosolo lake silidzangowonjezera njira zamagetsi ndi kuchepetsa kulemera, komanso kubwezeretsanso kuthupi, mahomoni ndi chitetezo .
Choncho, ndi zinthu zotani zomwe zimapezeka pa zakudya za Hayley Pomeroy:
- ndi kofunika kuti muwonetsetse chakudya chamagazi: chakudya chambiri ndi zakudya ziwiri pa tsiku;
- magawo ayenera kukhala ochepa;
- Chakudya chilichonse chimaphatikizapo zokhazokha zomwe zili pamndandanda wapadera;
- Zakudya zimadutsa mu magawo atatu, zomwe zimatenga mlungu umodzi ndipo zimabwerezedwa katatu m'masiku 28 mu dongosolo lomwelo; Masiku awiri oyambirira chakudya chimamangidwa pa chakudya chokwanira, chachiwiri - pa mapuloteni, ndi atatu otsala - pa zakudya zabwino;
- Gawo lililonse la chakudya linalimbikitsa ntchito yawo - m'masiku awiri oyambirira a sabata, aerobic, yachiwiri - mphamvu, yachitatu - kutambasula kapena kusamba.
Palinso mndandanda wa zakudya zoletsa zakudya, zomwe zimachepetsa kwambiri kayendedwe ka kayendedwe kabwino ka khofi, mowa, shuga, chimanga ndi tirigu. Iwo saloledwa kudya masabata onse anai a zakudya.
Mndandanda wa Zamalonda kuchokera ku Haley Pomeroy
Mu bukhu lake, Haley Pomeroy amapereka maphikidwe, koma pa zonsezi, mukhoza kupanga mbale, potsata mndandanda wa zinthu zomwe zimakhala zosiyana pa zakudya. M'nkhaniyi iwo amapatsidwa pang'ono kuchepetsa.
Kwa gawo loyamba (masiku awiri oyambirira a masabata anayi), zokhazokha ndizoyenera:
- masamba ndi zitsamba m'njira iliyonse, kuphatikizapo beets, nyemba zingwe, mitundu yonse ya kabichi, kaloti, udzu winawake, nkhaka, biringanya, masamba obiriwira, masamba ndi zina zina anyezi, letesi, zukini, bowa, chili, sipinachi, tomato, turnips ndi dzungu;
- zipatso - maapulo, apricots, vwende, nkhuyu, kiwi, feijoa, mandimu ndi mandimu, mango, malalanje ndi zipatso zonse, papaya, mapichesi, mapeyala, makangaza, chinanazi, mavwende ndi sitiroberi;
- nyama zopanda mafuta - ng'ombe, nyama yamphongo, masewera, mphodza, nkhumba za nkhumba, zakudya zakudya zapakhomo, chifuwa cha nkhuku, Turkey, ham ndi soseji kuchokera ku nkhuku;
- nsomba - haddock, pollock, halibut, sardines, tuna, flounder;
- mazira a nkhuku ndi zinziri;
- mapuloteni a masamba - nyemba ndi nandolo zamitundu yonse, mphodza, nyemba;
- mitundu yonse ya masamba, zonunkhira ndi zokometsera, komanso anyezi ndi adyo;
- sauces - ketchup, phwetekere, salsa, soya msuzi, tamari, zipatso ndi viniga wosasa;
- shuga olowa m'malo: stevia , xylitol;
- zakumwa - tizilombo toyambitsa matenda (decaffeinated);
- udzu - amaranth, balere, bulauni ndi wakuda mpunga, buckwheat, polba, mapira, oatmeal, filimu.
Pazigawo zitatu izi zimaphatikizapo mapuloteni ndi mabodza amchere (chakudya), ndipo zopsereza ziyenera kukhala puloteni yokha.
Gawo lachiwiri likuphatikizapo zinthu zotere:
- masamba ndi masamba (chimodzimodzi ndi gawo loyamba);
- zipatso - kokha laimu ndi mandimu;
- Zakudya zochepa zonenepa za mafuta - zofanana ndi gawo loyamba;
- nsomba - halibut, dorada, cod, river flounder, saumoni, pangasius, tuna, sardines, komanso nsomba - oysters ndi shrimp;
- mapuloteni a mazira a nkhuku ndi zinziri;
- masamba, zonunkhira, makondomu;
- sauces - monga gawo loyamba.
Mu gawo lachiwiri mulibe tirigu ndipo palibe mafuta, kumwa mowa kumaperekedwanso tiyi kapena madzi.
Mndandanda wa gawo lachitatu likuphatikizapo mankhwala onse a magawo awiri oyambirira, komanso kuonjezera - mitundu yonse ya zipatso, mtedza, ndi mafuta abwino - zamasamba zachilengedwe, mapeyala.
Malinga ndi mndandanda wazinthu izi, mutha kudzipanga nokha zakudya zamagulu kuti muthamangitse kagayidwe kake ka njira ya Haley Pomeroy. Chinthu chachikulu ndikusunga malamulo ndi ndondomeko ya gawo lirilonse, ndipo zotsatira sizingakhale nthawi yayitali.