Duglas Grem: ngobomi nedayethi yakhe edumileyo 80/10/10

Duglas Grem - Doctor, umqeqeshi inkwenkwezi kunye nutritionist odale edume 80/10/10 yokudla. Waba waduma ehlabathini lonke waza wazuza izigidi yabalandeli. Phakathi kwazo kukho ezininzi leenkwenkwezi Russian kunye Hollywood ezifana Demi waphi, Martina Navratilova, Madonna, Jennifer Aniston kunye nabanye. Wadala kuphela ukutya, kodwa kwaba ukusebenza kwayo kumava abo. Kwiminyaka bakhe kamva Duglas Grem ayikho ngaphantsi iimbaleki abaninzi abaselula. Kubalulekile ukuphawula ukuba bambalwa kakhulu ambulensi liyi kwempumelelo ezinjalo.

Duglas Grem: biography

Le nutritionist ezaziwayo-kakuhle wazalwa ndaza ndakhulela eUnited States. Nokuba ndisemncinane wayenomdla kwijiminastiki kunye nemidlalo. Ekuhambeni kwexesha, akazange kuphela liyalambatha ngamaseko angaphakathi anika nomdla wayo; kodwa waba ngumqeqeshi yobungcali. Ukuqalela kwezibonelelo ukomelela njengesiqhelo, uye washukumisa ukuya kwinqanaba eliphezulu, ukuba kukho umqeqeshi inkwenkwezi, umcebisi ukufaneleka abadlali abaninzi abadumileyo kunye neembaleki.

Duglas Grem yaba ngunozala ekutyeni ukutya okukrwada. Waqalisa ukusebenzisa ubuchule ngo-1978, waza waqhelisela de namhlanje. Oko kukuthi, iminyaka eyi-40 uye iyazeya kulandela Umxhesho wakhe. Ukongeza ukuba yokudla, isiseko indlela yakhe yokuphila kuquka nemidlalo. uqeqesho amandla Cardio lukwa yinxalenye yobomi bakhe.

Ngexesha umsebenzi wakhe, nutritionist wakwazi ukubhala iincwadi ezininzi. Omnye wabo wamenza inani elithile, umfuziselo indima enye oogqirha abadumileyo ehlabathini. Isihloko sale ncwadi, eyabhalwa ngu Duglas Grem - ". 80/10/10" Wahlanganisa yonke uyazi malunga ukutya ukutya ekrwada, ukwehla kobunzima fruktoedenii.

Le ncwadi "Ukutya 80/10/10"

Olu papasho yincwadi nje kuphela, kodwa kananjalo desktop reference abantu abafuna ukulondoloza impilo yabo, ulutsha, amandla, kunye nani elungileyo. Incwadi Douglas Graham kaThixo "80/10/10" wabanika amandla okuqhubela ukuqala i ekrwada ukutya ukutya ihlelo. Mhlawumbi wonke umntu ebomini bam ubuncinane kanye weva ngale ndlela ubonelelo. Kwaye loo nto zamadoda abo sele landela it kunye, mhlawumbi, hayi kunyaka wokuqala.

Le ncwadi lizisa ukutya kuphela. Uchaza, iintetho malunga neziphumo ukungondleki, izifo izibilini Iziphumo yokuphila mpilweni. Kwaye kwakhona malunga ukutshintsha njani ubomi bakho, balahle chronic fatigue, umkhuhlane kunye nezinye izifo ezininzi akuphazamisi umgangatho wobomi.

Emva kokufunda le ncwadi kwaphawula utshintsho sengqondo sakhe kubomi kunye nempilo yabo. Ukongeza ubunzima extra, besusa izakhiwo, ukudinwa, isimo odandathekileyo. Endaweni abafundi iye yazuza slim, umzobo yokutrima, sengqondo esihle, uburharha okulungileyo ndandifeketha na emzimbeni.

ukudla 80/10/10

Enye kakhulu eyiyo kwi planethi na ukutya 80/10/10. Duglas Grem kulandela ukuba akukho kunyaka wokuqala kwaye ikhuthaza bonke abafuna ukuhlala kufanelekile yaye isempilweni.

Isiseko le ekudleni isityalo ukutya eziphakamileyo iikhabhohayidrethi, oko kukuthi, isiqhamo. Kwakhona wavumela imifuno eluhlaza ezifana lettuce, parsley, iseleri, kunye cucumber. iziqhamo yonke kunye nemifuno kufuneka-80% yazo yokudla.

Duglas Grem iyagxininisa ukuba omnye kuphela uhlobo iziqhamo edliwayo ukutya, kodwa ngokupheleleyo naliphi na inani. Umzekelo, ukuba nesidlo udle-2 kg melon akukho ezinye iziqhamo.

izityalo Sweet akukho nje ongenzi kwindawo ekhethekileyo ezityiwa a nutritionist. Yena uye iipropati ezininzi emangalisayo, ezifana osidingayo ophantsi, digestibility lula kwaye ezixabisekileyo - oko kunika umzimba amandla, nto leyo ngokufuthi ningaswele kubomi babantu.

Enye-10% - ukuba kuvumelekile amafutha yemifuno, ezifana avokhado, ikhokhonathi, neenkozo zepistasi, nembewu. Bayakwazi zidle 1-2 ngeveki yaye akukho siqhamo ngaphezu kwesinye isidlo ngalinye.

Le yokugqibela-10% - ziiproteni. Kufuneka kwakhona ukuba athathwe zokutya kwisityalo-based, ezifana imidumba. Iimbotyi zesoya, ertyisi neembotyi bavumelekile ukuba badle ekrwada. Zingakotshwa zifakwe emanzini ukuthambisa. Kodwa unyango ubushushu ayamkelekanga.

sample menu

Kufuneka sicacise ukuba le menu kuphela umzekelo. Akuyomfuneko ukuba ulandele yona yonke imihla. Kuyinto nje isampulu yendlela adle kwinkqubo akunike:

• Breakfast: ikilogram ivatala.
• Isidlo sasemini: 10 hazelnuts nuts.
• Isidlo sasemini: ikhilogram zebhanana.
• Afternoon umthamo: lettuce.
• Dinner: omnye Kilo yeepesika.

Imisebenzi ngexesha yokudla

ubuchule Umbhali - a nutritionist nje kuphela, kodwa kananjalo nenye wodumo kwimbaleki - Duglas Grem. Ukutya and Sports, ngokokubona kwakhe - iinxalenye ezimbini ebalulekileyo yokuphila esempilweni. Imisebenzi ngexesha ukudla ayikho kuphela kuyanqweneleka, kwaye kufuneka oko. Kubalulekile ukuba kwehle ubunzima yoqeqesho ngemihla. Ngenxa yokuba lulodwa ukutya ukukhanya, umsebenzi emzimbeni kufanele ukuba ifane. Oko kukuthi, kufuneka linike kuqala ziyafaneleka, callanetics, imithambo, Bodyflex, inyathelo, kulula nokubaleka, iiyure ezinde ukuhamba. Bona azakubalulwa kukuba ngexesha sifundo zizitshise ezininzi calories. Oku kuthetha ukuba amanqatha excess kukushiya izihlandlo eziliqela ngokukhawuleza.

Kodwa kwakhona kuyimfuneko, kwaye noqeqesho ubunzima. Duglas Grem icebisa ukujongana nazo kathathu ngeveki iiyure 1-2. Oku kuya kunceda womeleze izihlunu akho, ndibanike imvakalozwi ukuthintela umzimba evakalala.

yokudla plus 80/10/10

Ukutya yaphinda yathandwa umbulelo ongazenzisiyo zalo eziluncedo. Kukho ezininzi, kodwa ezona ziphambili zezi zilandelayo:

• Ekunciphiseni umzimba kukho amandla amaninzi, nto leyo ngokwaneleyo ukuba umsebenzi, umthambo yonke imihla umsebenzi oqhelekileyo.
• Abalungele abathandi iziqhamo kunye nemifuno.
• Akuyomfuneko ukuba yeka ukutya iilekese. Fruits ukunika umntu glucose ngokwaneleyo ukuba bacinge malunga dessert.
• Icoca umzimba ityhefu, ubuthi kunye namanye amachiza.
• Isusa ithupha incasa, kwaye umntu uqalisa ukuba uma- iziqhamo kunye nemifuno.
• Lunciphisa ubungozi zizifo ezibulalayo kwenkqubo sentliziyo, iphecana zesisu, ngokunjalo Oncology.
• Gcina ixesha. Foods ezityiwa ekrwada, yaye akukho mfuneko yokuba ukupheka kubo.
• Nembeleko Esiwa phantsi, amanzi agqithisileyo emzimbeni. Oku ikakhulu ngenxa yokuba ukutya oswele netyuwa, iswekile kunye nobulawu.

bendlela nokudla

Kuyo nayiphi na inkqubo amandla nezingalunganga. 80/10/10 In yokudla bambalwa, kodwa sikhona:

• Ukungabikho zokutya iiproteins ezifana amaqanda, inyama, itshizi. Okokuqala, abantu abaninzi bakufumana kunzima kakhulu ukuba kusetyenziswa ku ngabikho. Okwesibini, neprothini kuyinto material isakhiwo eziphilayo. ukungabikho kwakhe ukuze kwenzakalisa impilo.
• Ezaziqhubeka xa ityhefu abukhali ndihambe ndikhetha emzimbeni. Ngamana kuba isicaphucaphu, intloko ebuhlungu, isiyezi. Kodwa kuphela okokuqala emva kweveki yonke mizwa angazithandiyo.
• Umzimba aka- Izakha equlethwe ukutya protein, ngoko ke kufuneka ukuba uthathe nezakhiwo vitamin.

Ekupheleni senqaku sinokuthi ekutyeni 80/10/10 siyasebenza ngokwenene, simlungele kakuhle eziphilayo. Yaye ukuba umntu angabi nako ukukulandela ngayo ubomi bam bonke, yaye uya kusebenzisa ngayo amaxesha ngamaxesha ukuze asihlambulule, iya kuzisa inzuzo enkulu kwimpilo kunye nani.