Vaya vanoda kugovana nemapiritsi akawanda nokukurumidza uye vasina njodzi yehutano, zvakakosha kubhadhara kune chinhu chinonakidza-murairi mutsvuku uye kuishandisa kuti uwedzere kurasikirwa
Chii chakasvibira mupunga uye nei zvichibatsira?
Kukosha kwerimi sechigadzirwa chekudya kunotsanangurwa nechokwadi chokuti:
- iyo inobva mumakrohydrates uye inopa muviri simba;
- rine micronutrients inobatsira chaizvo uye mavitamini , izvo zvinogona kuzadza zvose zvikumbiro zvemuviri;
- anobvisa slag, munyu uye mvura yakawanda.
Zvisinei, kana uchichenesa kubva kumatekisi uye kana uchikuya, mupunga unorasikirwa nehuwandu hwahwo hwakakodzera. Nokudaro, zvinobatsira zvikuru kushandisa ruvara rune ruvara kana ruvara rusina kushandiswa. Kusiyana kwaro kwakanyanya kubva kune mumwe munhu wechena ndeyezasi glycemic index. Kana iwe uchidya kushanda kwemurairi mutsvuku, ipapo awa kana maviri gare gare pane kunzwa kwakasimba kwe nzara. Murairi weBruce anochengeta manzwiro ekuti satiety kwenguva yakareba. Nei zvakadaro?
Glycemic index - nhamba yehuwandu hwekutsvaga kwemishonga kuchena glucose. Kana izvi zvikaitika nokukurumidza, insulini inobudiswa, kuburikidza nekudaro michina inowanikwa pakarepo mumasumbu uye masukisi neropa - uye imomo inochengetwa semafuta. Uye muviri unodazve kudya.
Zvishandiso zvine chirwere chepasi cheglycemic chinononoka zvishoma nezvishoma, kusunungurwa zvishoma nezvishoma kwe insulin kunopa kufambira mberi zvishoma kwezvimiti uye pfungwa yekushaya kwenguva refu. Iyi pfuma inokubvumira kushandisa zvakanakisa rizi rakasvibirira kuti ure kurasikirwa: zvikafu zvinobva pazviri hazvifambidzwi nekunetseka kwenzara yenzara.
Nzira yekubika jisi rakasvibirira kurasikirwa?
Boro reRussia, rinoshandiswa muzvokudya zvekurasikirwa kwemazivi rinoramba risina kuchena uye risina kushandiswa kwemafuro, chimwe chinhu chakaita sembeu muganda. Saka, inofanira kunyatsogadzirirwa. Kune dzakawanda zvakavanzika.
Usati wabika, rizi rakanyorova uye rakaputika kwemaawa 1 kusvika ku2.
Kana uchibika, tora sipuji nemasvingo akareba, kuitira kuti chigadzirwa hachipise.
Kana iri ndiro yakazvimirira, chiyero chinotorwa: 1 girasi rekudya nehafu ye litita yemvura inopisa. Pfeka kwemaminitsi makumi matatu, ezvo upinde mumhepo kweawa imwechete. Unogona kuunza kumota uye kuisa muchoto kwemaminitsi 45.
Nokugadzirisa, risi-mvura yehuta ichava 1: 5, mushure mehafu yehairi yekubika mupunga inoshambidzwa nemvura inopisa uye inobuda.
Pasinei nokuti ungabika sei mupunga werineni kuti uwedzere kurasikirwa, kudya kunobva mazviri kana kugara uchidya nguva dzose kunoshanda uye mukati pevhiki kunokubvumira kurasikirwa kubva kune imwe kusvika kune imwe kusvika pamakirogiramu mashanu.