Abaninzi bezondlo abasondeli nje ukubeka iingcebiso ngokubanzi, kodwa banokuzivelisa zabo iinkqubo zokulahlekelwa kwesisindo. Ukulandela abadumi bezinye iintlanga abaye bavavanya ukutya ukuze baqhube umonakalo weHaley Pomeroy, icebiso lalo mfundisi lithetha nje abantu abafuna ukunciphisa umzimba. Ingundoqo yenkqubo kukuba ikuvumela ukuba usasaze i-metabolism yemvelo kwaye ukhawuleze ukulahlekelwa kwesisindo.
I-Hailey Pomeroy Power System
Encwadini yakhe encinci, umbhali uchaza iinkcukacha zesondlo seveki ezi-4, ngenxa yokuba unokutya ngokuqhelekileyo, kwaye ngelo xesha ulahle iipounds. U-Haley Pomeroy uyaqiniseka ukuba inkqubo yakhe ayiyi kuphucula kuphela inkqubo yokuxilonga kunye nokunciphisa ubunzima, kodwa kwakhona ubuyisele kwixinzelelo oluqhelekileyo, i-hormones kunye nokukhuseleka .
Ngoko, zeziphi iimpawu zemenyu yokutya kaHayley Pomeroy:
- kuyimfuneko ukugcina ngokukhawuleza ukutya okuxutywayo: 3 izidlo eziphambili kunye nezi-2 ezongezelelweyo ukutya ngosuku;
- izabelo mazibe zincinci;
- ngasinye isidlo siquka kuphela ezo mveliso eziluhlu olukhethekileyo;
- Ukutya kudlula kwizigaba ezi-3, ezithatha isithuba seveki kwaye ziphindaphindiwe izikhathi ezine kwiintsuku ezingama-28 kumyalelo ofanayo; Kwiintsuku ezimbini zokuqala ukutya kubakhelwe kwi-carbohydrates edibeneyo, okwesibini - kwiiprotheni, kunye neyesithathu eseleyo ngokutya okunokulinganisela;
- nganye inxalenye yesondlo iphakanyise umsebenzi wabo womzimba - kwiintsuku ezimbini zokuqala zeveki, i-aerobic, kwindlela yesibini - amandla, kwiselula sesithathu okanye ukusila.
Kukho uluhlu lwezinto zokutya ezingavumelekanga, okunciphisa kakhulu isivinini seenkqubo zokuxilisa - ikhofi, utswala, iswekile, ingqolowa nengqolowa. Abavunyelwe ukuba badle zonke iiveki ezine zokutya.
Uluhlu lweMveliso evela eHaley Pomeroy
Encwadini yakhe, u-Haley Pomeroy unikeza zokupheka, kodwa ngokubanzi, unokuzenza izitya ngokwakho, ngokusekelwe kwintlu yeemveliso ngezigaba ezahlukeneyo zokutya. Kule nqaku banikwa ngokuncitshiswa okuncinci.
Kwinqanaba lokuqala (iintsuku ezimbini zokuqala kweeveki ezine), kuphela iimveliso ezifanelekileyo:
- imifuno kunye nemifuno nayiphi na indlela, kubandakanywa iibhotela, iimbotyi, zonke iintlobo zeklabishi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, isitshalo seqanda, imifuno eluhlaza, iilki kunye nezinye i-anyanisi, i-lettuce, i-zucchini, amakhowa, i-chili, isipinashi, iitamatayi, i-turnips kunye nompu;
- iziqhamo - iipulo, i-apricot, i-melon, iikhiwane, i-kiwi, i-feijoa, i-lime kunye nemon, i-mango, i-oranges kunye nayo yonke i-citrus, i-papaya, i-peaches, iipereyari, igromegranates, ipapinapple, i-watermelon kunye ne-strawberry;
- inyama inyama engeyona i-fat - inyama yenkomo, i-veal, umdlalo, i-stew, ithenda yengulube, inyama yokudla inyama, inkukhu yenkukhu, i-turkey, i-ham kunye ne-sausages ezivela kwinkukhu;
- intlanzi - haddock, pollock, halibut, i-sardines, ityhuna, inqabileyo;
- amaqanda enkukhu kunye nezigwaca;
- iiprotheni - iimbotyi kunye neeperesi zazo zonke iintlobo, iilentiy, iiembotyi;
- zonke iintlobo zemifino, iziqholo kunye nezilwanyana, kunye nee-anyanisi kunye negarliki;
- iisukisi - i-ketchup, i-tomato paste, i-salsa, i-soy sauce, i-tamari, isithelo kunye neviniga ye-balsam;
- izitishi zentsholongwane : i- stevia , i-xylitol;
- iziphuzo - i-herbal teas (decaffeinated);
- utshani - i-amaranth, ibhali, irayuni kunye nomnyama omnyama, i-buckwheat, i-polba, i-millet, i-oatmeal, ifilimu.
Kuzo zonke izidlo ezintathu eziphambili kufuneka zibandakanye iiprotheyini kunye ne-carbohydrate yamanga (i-cereal), kunye nokutya okuninzi kufuneka kube yiprotheni kuphela.
Isigaba sesibini sibandakanya loo mveliso:
- imifuno kunye nemifuno (efana nesigaba sokuqala);
- iziqhamo - kuphela i-lime kunye nemon;
- Iimveliso zenyama ezinamafutha aphantsi-okufana nesigaba sokuqala;
- intlanzi - halibut, i-dorada, ikhodi, umlambo wamanzi, i-salmon, i-pangasius, ityhuna, i-sardines, kwakunye neentlanzi zasemanzini - i-oysters kunye ne-shrimp;
- iprotheni yamaqanda enkukhu kunye nezigwaca;
- imifuno, iziqholo, i-condiments;
- iisanti - njengasekuqaleni kwesigaba.
Kwisigaba sesibini akukho zityalo kunye namanqatha, uphuzo lusetshenziselwa itiye yamanzi okanye amanzi.
Uluhlu lwesigaba sesithathu lubandakanya yonke imveliso yezigaba zombini zokuqala, kwaye ngaphezu koko - zonke iintlobo zamajikijolo, iisuthi kunye namafutha enempilo - ii-oli yemifuno yemifuno, i-avocados.
Ngokwale nhlu, unakho ukuzimela ngokuzimeleyo imenyu yakho yokutya ukukhawulezisa imetabolism ngendlela yeHaley Pomeroy. Into ephambili kukuba kugcinwe ngokungqongqo imimiselo kunye nokulandelelana kwisigaba ngasinye, kwaye umphumo awuyi kudala ixesha elizayo.