Duglas Grem: haurongo me tona kai rongonui 80/10/10

Duglas Grem - Doctor, whetu kaiwhakangungu me te pūkenga kai nei i hanga te rongonui 80/10/10 kai. meinga e ia rongonui katoa i runga i te ao, a riro milioni o kau muimui. I roto ia ratou i reira e he rota o Russian me Hollywood whetu pērā i Demi Mur, Martina Navratilova, Madonna, Jennifer Aniston me ētahi atu. Ia i hanga kore anake te kai, engari whakamatauria ano tona whai huatanga i runga i to ratou ake wheako. I roto i ana tau i muri mai e kore he iho ki maha kaitäkaro taitamariki Duglas Grem. E tano ia tapao e taea torutoru rawa dietitians whakamanamana o whakatutukitanga taua.

Duglas Grem: biography

Ko te pūkenga kai pai-mohiotia whanau ka whakaarahia i roto i te United States. I hiahia i roto i te taka porepore, me kaipara ia Ahakoa i te kuao tau. Neke atu i te wa, ia mārō kore anake tona manarūtanga, engari waiho ano hoki i te kaiwhakangungu ngaio. Tīmata i te whakaurunga tinana mua, kua oho te reira ki te taumata teitei, hoko he whetu kaiako, tinana kaitohutohu hoki maha kaiwhakaari rongonui me kaitäkaro.

Duglas Grem ko te kaiwhakaū o te kai kai mata. ka anga ia ki te whakamahi i te tikanga i roto i 1978, a mahi ana e ia tae noa ki tenei ra. Ko, hoki 40 nga tau kua pērā whai ia tona kai ake. I tua atu ki te kai, te pūtake o tona ara o te ora ngā hākinakina. whakangungu kaha me te manawa ko ha konga o tona ora.

I roto i tona mahi, whakahaere pūkenga kai ki te tuhituhi te maha pukapuka. Kua hanga e taha o ratou ia i te ahua fifi, he tauira me te kotahi o te taote tino rongonui i roto i te ao. Ko te taitara o tenei pukapuka, i tuhituhia e Duglas Grem - ". 80/10/10" huihuia e ia te reira katoa matau ia e pā ana ki te kai kai mata, me te mate taimaha fruktoedenii.

Ko te pukapuka "Diet 80/10/10"

Tenei whakaputanga Ko te pukapuka kore anake, engari ano hoki i te iwi tohutoro papamahi e hiahia ana ki te tiaki i to ratou hauora, tamarikitanga, kaha, me te ahua pai. ka hoatu e pukapuka Douglas Graham o "80/10/10" whanaketanga ki te tīmata o te fifi kai kai mata. Pea tangata katoa i roto i toku ora i te iti rawa kotahi rongo e pā ana ki tenei tikanga o te supply. A e kore te e tatau te hunga e whai kē whai reira me, pea, e kore te tau tuatahi.

Ko te pukapuka whakaatu ana kore anake te kai. Te faataa ia, mau a'oraa e pā ana ki te mau hopearaa o te pohokore, mate o whekau, me nga hua o te āhua hawata ana. A hoki e pā ana ki te pehea, ki te huri i tō ora, kia whakakahoretia atu o rohirohi ma'i, ahuatanga, me te tahi atu mau ma'i e waimaero te kounga o te ora.

I muri te pānui i tēnei pukapuka tohua te huringa i roto i tona huru ki te ora, me to ratou hauora. I tua atu ki te taimaha anō, ka whakarerea e ratou o complexes, rohirohi, huru te tumatatenga. Engari kua riro kaipānui i te pīrahi, ahua kuti, he huru pai, whakakatakata pai me te otinga i roto i te tinana.

kai 80/10/10

Ko tētahi o te tōtika tino i runga i te ao ko te kai 80/10/10. whai Duglas Grem kore ko reira te tau tuatahi, me te akiaki katoa te hunga e hiahia ana ki te noho pai me te hauora.

Ko te pūtake o te kai he kai tipu e te hunga nui i roto i te warowaihā, e ko, te hua. tukua hoki huawhenua matomato pērā i te rētihi, te pāhiri, herewi, me kukama. kia hua katoa, me huawhenua 80% o te kai.

fakamamafa'i hoki Duglas Grem e taea te kai tetahi anake momo o hua i kai kotahi, engari tino tetahi rahinga. Hei tauira, mō te parakuihi e taea kai koe 2 kg o merengi me kahore hua atu.

e kore te otaota Sweet noa nohoia te wahi motuhake i roto i te kai o te pūkenga kai. He ia he tokomaha āhuatanga mīharo, pērā i pūngoi iti, ngāwari digestibility me tino faufaa - homai reira te pūngao tinana, e te na maha ngaro i roto i te oraraa o te iwi.

Ko tētahi atu 10% - kua tukua reira ngako huawhenua, pērā i te awhekātō, kokonati, nati me purapura. Ka taea e kai ratou 1-2 wā i te wiki, me kore ake atu i te kotahi hua ia kai.

Ko te whakamutunga 10% - he pūmua. E hoki ratou ki kia tangohia i te kai e hāngai ana te tipu-, pērā i rēkiumu. whakaaetia soybeans, pī me te pīni e ki te kai raw. Ka taea te haurangi ratou i roto i te wai ki te fakamolū. Ko he Kāore maimoatanga wera.

tahua tauira

kia fakamahino'i reira e tenei tahua, ko te anake te tauira. e kore e hiahia ana koe ki te whai i te reira i runga i te rā. Ko reira he tauira noa o pehea ki te kai i runga i te pūnaha hoatu:

• Parakuihi: kotahi manokaramu o merengi.
• Tina: 10 hānati nati.
• Tina: kotahi manokaramu o panana.
• Afternoon paramanawa: rētihi.
• Dinner: kotahi kiro o pītiti.

Ngohe i roto i te kai

tikanga Author - he pūkenga kai kore anake, engari ano hoki i te tukuna rongonui me te kaipara - Duglas Grem. Diet ko Sports, i roto i tona whakaaro - e rua nga wahi wāhi o te āhua noho hauora. Ngohe i roto i tenei kai, ko te kore e anake e minaminatia, a kua hiahiatia ai. He mea nui ki te ngaro taimaha whakangungu ia. Nā ki te meka i roto iho ko te kai marama, kia waiho te taua mahi tinana. E ko, e hoatu hiahia ki te tinana, callanetics, taka porepore, Bodyflex, taahiraa, ngāwari rere, haora te roa o te haere. E kitea ratou e te meka e tahuna ratou i roto i te haapiiraa i te rota o Calories. tikanga o tēnei e ka waiho ngako te taikaha e rave rahi taime tere.

Ko tika ano, me whakangungu taimaha. E taunaki ana Duglas Grem ki te mahi ki a ratou e toru nga wa i te wiki mo 1-2 haora. Te reira e tauturu ia haapuai i to koutou uaua, me te hoatu ki a ratou reo, me te ārai i te tinana wewete.

kai me 80/10/10

riro Diet ona whakawhetai rongonui ki ona painga. He maha, engari te mea matua ko te whai ake:

• I roto i te ngaro taimaha i reira ko te rota o te pūngao, i te mea nui mō te mahi, mahi tinana ia rā, me te mahi noa.
• Ideal mō te hunga i aroha o hua me huawhenua.
• e kore e hiahia ana te reira ki te hoatu ki runga sweets. Hua hoatu he nui te kūhuka tangata ki kore ki te whakaaro e pā ana ki te purini.
• cleans te reira i te tinana o tāoke, tāoke me ētahi atu matū.
• ūkui te reira i te puku reka, me tīmata te tangata ki te noho mō te hua me te huawhenua.
• whakaiti te reira i te mōrea o mate mate o te pūnaha Cardiovascular, wahi gastrointestinal, me te matepukupuku.
• Tiaki te wā. E kai Foods raw, a kahore he hiahia ki te tunu a ratou.
• Molasses hinga iho, i roto i te wai i te taikaha i te tinana. Ko te nuinga tenei no te mea te kai kore tote, te huka me te mea kakara.

raruraru kai

I roto i tetahi pūnaha mana he huakore. 80/10/10 I roto i te kai he torutoru ratou, engari he hakari hoki ratou:

• Te kore o ngā kai pūmua pērā i hua, kai, tīhi. Tuatahi, kitea maha iwi reira tino uaua ki te kia whakamahia ki to ratou ngaro. Tuarua, ko te pūmua ko te rauemi hanga mo te rauropi. kia kino tona ngaro hauora.
• Hūhi i tāoke tango koi i te tinana. Kia whakapairuaki, ānini, whanoke. Ko Ko anake te wa tuatahi i muri i te wiki i te sensations kino katoa e tenei.
• kāore te tinana micronutrients roto i roto i te kai pūmua, na e hiahia ana koe ki te tango i complexes huaora.

I te mutunga o te tuhinga ka taea e tatou e te mea e te kai 80/10/10 Ko te tino whai hua, me te whai hua mo te rauropi. A tae noa ki te kahore e taea e ki te whai i te reira toku ora katoa te tangata, a ka whakamahi i te reira i te wa ki te wa ki te pure, ka kawe ai painga nui ki te hauora me te ahua.