Duglas Grem: Biography uye yake yakakurumbira kudya 80/10/10

Duglas Grem - Doctor, nyeredzi anodzidzisa uye yezvokudya akasika kunozivikanwa 80/10/10 zvokudya. Akava nomukurumbira munyika yose uye vakawana mamiriyoni vateveri. Pakati pavo pane yakawanda Russian uye Hollywood nyeredzi dzakadai Demi MUR, Martina Navratilova, Madonna, Jennifer Aniston nevamwe. Haana chete akasika zvokudya, asi akaratidza kushanda kwayo pane yavo ruzivo. Mumakore akazotevera ake Duglas Grem haasi muduku Vamhanyi vechiduku vakawanda. Zvinokosha kucherechedza kuti dietitians vashoma vanogona pamusoro kubudirira zvakadaro.

Duglas Grem: Biography

Rinozivikanwa yezvokudya akaberekerwa uye akamutswa muUnited States. Kunyange kubva muduku aifarira jimunasitikisi uye mitambo. Over nguva, haana chete outgrown unokwezva kwayo, asi akavawo nyanzvi mudzidzisi. Kutanga kubva zvatinosiita kugwinya zvivako, yava akatamira yakakwirira yakati sandara, kuva murairidzi nyeredzi, gym consultant vakawanda vatambi vakakurumbira uye vatambi.

Duglas Grem aiva muvambi yakatsvuka chikafu zvokudya. Akatanga kushandisa unyanzvi muna 1978, uye vaiaita kusvikira nhasi. Kureva, kwemakore 40 ave inoramba anotevera yake zvokudya. Kuwedzera zvokudya, hwaro nzira yake youpenyu hunosanganisira mutambo. Simba nokudzidziswa uye cardio vari chinokosha muupenyu hwake.

Panguva yake basa, yezvokudya akakwanisa kunyora mabhuku akawanda. Mumwe wavo akaita kwaari kanosvota mufananidzo, munhu anoyemurika uye umwe wenyanzvi yakakurumbira munyika. Musoro bhuku rino, iro rakanyorwa Duglas Grem - ". 80/10/10" Akaunganidza zvose anoziva pamusoro yakatsvuka chikafu zvokudya, uye uremu fruktoedenii.

Bhuku "Diet 80/10/10"

Bhuku rino harisi chete bhuku, asiwo pakombiyuta bhuku vanhu vanoda kuchengetedza utano hwavo, achiri muduku, simba, uye nhamba zvakanaka. bhuku Douglas Graham kuti "80/10/10" zvakasimbisa kutanga imwe mbishi zvokudya kudya chitendero. Zvimwe munhu wose muupenyu hwangu kanenge kamwe akanzwa pamusoro nzira iyi zvitengeswa. Uye izvi pasingaverengwi vaya kare anotevera uye, zvichida, kwete gore rokutanga.

Bhuku kwete chete anopa zvokudya. Anotsanangura, hurukuro nezvemigumisiro kwezvokudya zvinovaka muviri, zvirwere zvomukati uye migumisiro isina kunaka mararamiro. Uyewo sei kuchinja upenyu hwako, kubvisa chisingaperi kuneta, zvakawanda zvive nezvimwe zvirwere kuti kanganisa huri upenyu.

Averenga bhuku rino chakaratidza kuchinja mafungiro ake akananga upenyu uye utano hwavo. Kuwedzera kune imwe uremu, ivo vakabva vabvisa zvivako, kurukutika, kuora mwoyo manzwiro. Asi vaverengi kuzonzi tetepa, Trim mufananidzo, maonero akanaka, mufaro uye nenyama mumuviri.

kudya 80/10/10

Chimwe chezvinhu zvakanaka panyika iri kudya 80/10/10. Duglas Grem anotevera hachisi gore rokutanga uye anokurudzira vose vanoda kuramba hwakanaka uye utano.

Hwaro zvokudya zviri chirimwa zvokudya nokukwirira makabhohaidhiretsi, kuti chibereko. Dzinobvumidzwa miriwo yakadai lettuce, parsley, celery, uye wemagaka. Yose michero nemiriwo vanofanira 80% of zvokudya.

Duglas Grem Kunosimbisawo kuti mumwe chete mhando dzemichero kunogona kudyiwa panguva imwe kudya, asi zvachose chero uwandu. Somuenzaniso, mangwanani unogona kudya 2 makirogiramu ose vise uye hapana mumwe muchero.

Sweet uswa haasi chete kubatikana kanoda zvokudya imwe yezvokudya. Ane ehupfumi dzakawanda zvinoshamisa, zvakadai yakaderera mafuta, nyore digestibility uye chinokosha kupfuura - kunopa muviri simba iro saka kazhinji asina upenyu hwevanhu,.

Imwe 10% - nayo anobvumirwa miriwo mafuta, akadai yekotapeya, womukokonati, nzungu uye mbeu. Vanogona kudya 1-2 pavhiki uye hapana zvibereko kupfuura imwe kudya.

Okupedzisira 10% - ndivo mapurotini. Vanewo kutorwa kubva chirimwa anotsanangura zvokudya, zvakadai bhinzi. Soyabhinzi, pizi nebhinzi vanobvumirwa kudya mbishi. Vanogona ichabatwa mumvura kupfavisa. Asi kupisa kurapwa nezvisingabvumwi.

Sample Menu

Zvinofanira yakajekeswa kuti Muterere uyu chete muenzaniso. Haufaniri kutevedzera izvozvo zuva nezuva. Inongova nzwisa sei kudya uri kupiwa maitiro:

• Breakfast: mumwe kilogram kuti visi.
• Lunch: 10 nzungu hazelnuts.
• Lunch: mumwe kilogram kuti mabhanana.
• Afternoon tudyo: lettuce.
• Dinner: mumwe churu pakati mapichisi.

Mitambo panguva Zvokudya

Author nzira - kwete chete yezvokudya, asiwo akakurumbira Bodybuilder uye mutambi - Duglas Grem. Diet uye Sports, mu zvaanofunga - vari chinokosha zviviri zveefa mararamiro utano. Mitambo panguva Kudya uku hakusi chete chinodiwa, uye kunodiwa. Zvakakosha kuti arasikirwa uremu kudzidzisa zuva nezuva. Nokuti iro pacharo chiedza zvokudya, kurovedza muviri kunofanira zvakafanana. Kureva, vanofanira kupa kupfuura vanokodzera here, callanetics, jimunasitikisi, Bodyflex, danho, nyore kumhanya, refu maawa kufamba. Vari kuzivikanwa ndechokuti panguva chidzidzo ivo kupisa yakawanda macalorie. Izvi zvinoreva kuti zvakawandisa mafuta achasiya kakawanda nokukurumidza.

Asi zvakakodzerawo, uye uremu kurovedza. Duglas Grem anokurudzira kubata navo katatu pavhiki kwemaawa 1-2. Izvi zvichakubatsira kusimbisa tsandanyama dzako uye kuvapa matauriro uye kudzivirira nokusazvibata muviri.

Kudya pamwe 80/10/10

Diet yawana mukurumbira inobvuma ayo zvakanakira. Kune vazhinji, asi zvikuru ndivo ndedzinotevera:

• In kurasikirwa uremu pane yakawanda simba, riri zvakakwana basa, zuva kurovedza uye zvakajairika basa.
• Yakanaka vanoda michero nemiriwo.
• Hakufaniri mapfumo zvihwitsi. Fruits kupa munhu shuga yakakwana kwete kufunga zvokuseredzera.
• It vanorichenesa muviri muchetura, muchetura uye nemamwe makemikari.
• It paachabvisa kunaka namabukira, uye munhu anotanga kugara kuti michero uye miriwo.
• It kunoderedza ngozi zvinouraya zviri kumwoyo, nemudumbu, uyewo oncology.
• Save nguva. Foods vari kudyiwa yakatsvuka, uye hapana chikonzero kubika navo.
• Molasses akawira pasi, kubva zvakawandisa mvura kubva mumuviri. Izvi ainyanya nekuti zvokudya kushayikwa munyu, shuga, uye zvinonhuwirira.

kudya nezvayakaipira

Chero simba hurongwa ane payakaipira. 80/10/10 In zvokudya vashoma, asi ivo vari kuuyawo:

• Kushaikwa mapuroteni zvokudya zvakadai mazai, nyama, chizi. Chekutanga, vanhu vakawanda vanoona zvakaoma chaizvo kuti vajaire kwavo asipo. Chechipiri, puroteni chivako zvinhu nokuda muviri. Kusavapo kwake kunogona kukuvadza utano.
• Kusagadzikana pane yakapinza dzichibvisa tsvina kubva mumuviri. Kungava kuda kurutsa, nomusoro, dzungu. Asi ichi ndicho chete nguva yokutanga pashure pavhiki zvose zvinoitika nezvekufadza vari.
• The muviri haana micronutrients zviri puroteni zvokudya, saka unofanira kutora vhitamini zvivako.

Panoperera nyaya tinogona kutaura kuti zvokudya 80/10/10 kunoshanda chaizvoizvo uye anobatsira kuti muviri. Uye kunyange kana munhu haasi kukwanisa kutevera zvose upenyu hwangu, uye achashandisa nayo kubvira nguva nenguva kuti vanatse, zvahuchaunza zvinobatsira zvikuru kuti utano uye nhamba.