Duglas Grem: biography, kuma ya shahara rage cin abinci 80/10/10

Duglas Grem - Doctor, star nasiha da nutritionist wanda Ya halitta almara 80/10/10 rage cin abinci. Ya zama shahararren a duk faɗin duniya da kuma tsiwirwirinsu miliyoyin mabiya. Daga cikin su akwai mai yawa Rasha da kuma Hollywood taurari kamar Demi Mur, Martina Navratilova, Madonna, Jennifer Aniston da sauransu. Ya ba kawai halitta rage cin abinci, amma kuma ya tabbatar da ingancinta a kan nasu kwarewa. A cikin shekaru baya Duglas Grem ba na baya zuwa yawa matasa 'yan wasa. Shi ne ya kamata a lura da cewa 'yan kaxan dietitians iya fariya irin nasarori.

Duglas Grem: biography

Sanannun nutritionist haife a Amurka. Ko daga matasa shekaru yana sha'awar gymnastics da kuma guje guje. A tsawon lokaci, ya ba kawai outgrown ta jarrabawa, amma kuma ya zama mai sana'a horo. An fara daga saba fitness wurare, shi ya koma zuwa wani sabon matsayi, ya zama wani star kocin, fitness bada shawara ga 'yan wasan kwaikwayo yawa da suka shahara da kuma' yan wasa.

Duglas Grem ya kafa na raw abinci rage cin abinci. Ya fara amfani da dabara a 1978, da kuma aikata shi har yau. Wannan shi ne, domin shekaru 40 ya relentlessly bi son rage cin abinci. Bugu da kari a rage cin abinci, da dalilin da ya hanyarsa ta rayuwa ya hada da wasanni. Tsayin horo da kuma cardio ne wani ɓangare daga ransa.

A lokacin da ya aiki, nutritionist gudanar ya rubuta littattafai da dama. Daya daga cikin su ya sanya shi mai sadaukarwa adadi, abin koyi, kuma daya daga cikin shahararrun likitoci a duniya. The title na wannan littafin, wanda aka rubuta ta hanyar Duglas Grem - "80/10/10." Ya tattara shi duka ya sani game da raw abinci rage cin abinci, da kuma nauyi asara fruktoedenii.

A littafin "Diet 80/10/10"

Wannan mujallar ba kawai a littafin, amma kuma a tebur tunani mutane da suke so su adana su kiwon lafiya, da na matasa, ƙarfi, kuma da kyau adadi. Douglas Graham littafin "80/10/10" ya impetus don fara wata raw abinci rage cin abinci sadaukarwa. Kila kowane mutum a cikin rayuwata a kalla sau daya ji game da wannan hanya na wadata. Kuma cewa ke ba kirgawa waɗanda suka yi riga ya bi shi, kuma, watakila, ba na farko shekara.

A littafin ba kawai buga wani rage cin abinci. Ta bayyana cewa, tattaunawa game da sakamakon da ciwon tamowa, cututtuka na kayan ciki da sakamakon wani m salon. Kuma ma game da yadda za a canza rayuwa, rabu da kullum gajiya, malaise, da sauran magunguna da cewa rage ingancin rayuwa.

Bayan karanta wannan littafin alama wani canji a cikin hali ga rayuwa da kuma kiwon lafiya. Bugu da kari ga karin nauyi, suka samu kawar da gidaje, gajiya, tawayar yanayi. Maimakon masu karatu sun sami wani siriri, datsa adadi, a tabbatacce hali, kyau dara da kuma lightness a cikin jiki.

rage cin abinci 80/10/10

Daya daga cikin mafi m a duniya shi ne wani abinci da 80/10/10. Duglas Grem haka shi ne ba na farko shekara da kuma karfafa duk wanda ya so su zauna fit da lafiya.

Dalili na rage cin abinci ne shuka abinci da suke da high a carbohydrates, wato, da 'ya'yan itace. Har ila yau halatta kore kayan lambu kamar latas, faski, seleri, da kuma cucumbers. Whole 'ya'yan itatuwa da kayan lambu ya zama 80% na rage cin abinci.

Duglas Grem kuma jaddada cewa daya kawai irin 'ya'yan za a iya ci a daya abinci, amma cikakken wani yawa. Alal misali, don karin kumallo ba za ka iya ci 2 kg na kankana da kuma ba sauran 'ya'yan itace.

Zaki da ciyayi da aka ba kawai shagaltar da wani wuri na musamman a cikin abinci na wani nutritionist. Ta na da yawa ban mamaki Properties, kamar low kalori, sauki digestibility kuma mafi muhimmanci - shi ba jiki kuzari, wanda aka haka sau da yawa rasa cikin rayuwar mutane.

Wani 10% - yana halalta kayan lambu fats, kamar avocado, kwakwa, kwayoyi da tsaba. Suna iya ci 1-2 sau a mako, kuma babu fiye da daya 'ya'yan da abinci.

A karshe 10% - ne sunadaran. Su ma suna da za a dauka daga shuka-tushen abinci, kamar legumes. Waken soya, Peas da wake an yarda ka ci raw. Su za a iya tsomasu a tsanake cikin ruwa zuwa laushi. Amma zafi magani ne unacceptable.

samfurin menu

Ya kamata a bayyana cewa wannan menu ne kawai wani misali. Ba ka bukatar ka bi shi a kullum. Shi ne kawai samfurin na yadda za a ci a kan wani ba tsarin:

• Breakfast: daya kilogram na kankana.
• Abincin rana: 10 kwayoyi hazelnuts.
• Abincin rana: daya kilogram ayaba.
• Afternoon abun ciye-ciye: latas.
• Dinner: daya kilo na peaches.

Ayyukan a lokacin da rage cin abinci

Author dabaru - ba wai kawai a nutritionist, amma kuma wani sanannen bodybuilder da dan wasa - Duglas Grem. Abinci da kuma Sports, a cikin ra'ayi - ne biyu na game sassa na da lafiya salon. Ayyukan a lokacin wannan rage cin abinci ne ba kawai kyawawa, da kuma shi ake bukata. Yana da muhimmanci a rasa nauyi kullum horo. Saboda gaskiya cewa a kanta ne wani haske rage cin abinci, jiki aiki ya zama guda. Wancan ne, ya kamata ba zaɓi ga dacewa, callanetics, gymnastics, Bodyflex, mataki, sauki Gudun, dogon sa'o'i tafiya. Suna bambanta da gaskiyar cewa a lokacin darasi suka ƙona mai yawa da adadin kuzari. Wannan yana nufin cewa haddi mai zai bar sau da yawa sauri.

Amma kuma dole ne, da kuma nauyi horo. Duglas Grem bada shawarar a magance su sau uku a mako don 1-2 hours. Wannan zai taimaka ƙarfafa ka tsokoki da kuma ba su sautin da kuma hana sako-sako da jiki.

rage cin abinci da 80/10/10

Rage cin abinci tsiwirwirinsu da shahararsa godiya ta zuwa ga abũbuwan amfãni. Akwai su da yawa, amma babban wadanda suke da wadannan:

• A rasa nauyi akwai makamashi mai yawa, wanda shi ne isa ga aikin, kullum wasan motsa jiki da kuma al'ada aiki.
• Manufa domin masoya 'ya'yan itatuwa da kayan lambu.
• Yana ba ya bukatar ya daina sweets. 'Ya'yan itãcen marmari ba wani mutum da isasshen glucose to ba ka yi tunani game da desserts.
• Yana wanke jikin da gubobi, gubobi da sauran magunguna.
• Yana kuranye dandano buds, da kuma mutumin da ya fara shirya domin 'ya'yan itace da kayan lambu.
• Yana rage hadarin da m cututtuka na zuciya da jijiyoyin jini tsarin, gastrointestinal fili, kazalika da Oncology.
• Ajiye lokaci. Foods ana ci raw, kuma babu bukatar a dafa su.
• Molasses yãnã fãɗuwa, daga wuce haddi ruwa daga cikin jiki. Wannan shi ne yafi saboda rage cin abinci rasa gishiri, sugar da kayan yaji.

rage cin abinci fursunoni

A wani iko tsarin yana da disadvantages. 80/10/10 A rage cin abinci su ne 'yan, amma su ma ba:

• Rashin gina jiki abinci, irin su qwai, nama, cuku. Da fari dai, mutane da yawa same shi da wuya sosai don amfani da su rashi. Abu na biyu, da furotin ne wani gini abu domin kwayoyin. Yanã rũri iya cutar da kiwon lafiya.
• Rashin jin daɗi a kaifi cire gubobi daga jiki. Iya zama tashin zuciya, ciwon kai, dizziness. Amma wannan shi ne kawai karo na farko bayan wani mako duk da m majiyai ne.
• A jikin rasa micronutrients dauke a cikin furotin abinci, don haka akwai buƙatar ka kai bitamin gidaje.

A karshen labarin da za mu iya ce cewa rage cin abinci 80/10/10 ne sosai tasiri da amfani ga kwayoyin. Kuma ko da idan wani mutum ba zai iya bi da shi duk rayuwata, kuma zai yi amfani da shi daga lokaci zuwa lokaci don ya tsarkake, zai kawo babban amfani ga kiwon lafiya da kuma adadi.