Zvokudya zvinowedzera, vanhu vakawanda vanoda kuurasikirwa. Ichi chikonzero, zvichida, hachisi mukushaya zvokudya zvinovaka muviri uye kusava nekuita basa, asi munhau .... Chii chakanaka uye nei isu tose tichifunga kuti kubatana kwakanaka? Pane dzimwe nguva apo "yakaonda" yakakodzwa, nokuti yaitenda kuti mukadzi anofanira kuva ne "fomu yakaisvonaka".
Saka, kana iwe uchida kusangana nemanzwiro emazuva ano ekunaka, unofanira kugara uchinge uremerwa uremu. Asi nzira yekuwana sei kugadzikana kwechokwadi uye kusingakuvadzi? Chinhu chakanaka chinogona kunge chiri mafuta anodya kudya.
Basics
Chimwe chinonyanya kukosha chekudya-mafuta chinopisa kuvakadzi ndiko kusimbiswa kweprotein yezvokudya. Pazvokudya zveprotein zvinotora nguva yakawanda uye zvigadzirwa, nekuda kweprotein yezvokudya, haunzwisisi kuora muviri nekuda kwemasisita mashoma, uye muviri hauna nzara pasina mishonga, iyo iri muprotini yezvokudya inenge ine gumi nemaviri.
Mune shoko, iwe unoda kudya mapuroteni ane mafuta akaderera zvakagadzirwa pamwe ne fiber. Asi hazvisi zvose. Kuti uwane mafuta anobudirira-anodya, zvinokosha zvakare kuziva nguva uye nguva yekudya.
Zvokudya
Tinokupai zvokudya zvezuva nezuva zvinosanganisira zvokudya zvina: mangwanani-ngwanani, masikati, zvokudya zvekudya uye kudya kwemanheru:
- Chikafu - kamuviri - protein chibereko + michero uye mishonga yemiti.
- Zvokudya - mapuroteni, michero nemiriwo uye marubhaidhirate.
- Masikati mashomanana - mapuroteni, michero nemiriwo uye marubhaidhirate.
- Kudya chipurotini uye michero yemiti.
Zvepuroteni michina, tinokurudzira (mari yacho inotarwa imwe chete yekudya):
- mukaka uye lactic acid yakagadzirwa - pasi-mafuta (kusvika pa2,5% mafuta yehuwandu), 120ml panguva imwe, asi nekuwedzera kwehafu yechinhu chimwe cheprotein chigadzirwa;
- hove uye hove - 200 g;
- nyuchi uye nyama yakaonda - 150-200 g;
- chicken mazai - 2 zvidimbu;
- kottage cheese (mafuta zvinokwana kusvika 5%) - 100-150 g;
- cheese pasi-mafuta zvakasiyana-siyana - 60 g.
- Zvibereko nemiti yemichero:
- michero yakaomeswa - 60 g;
- michero - 300 g, asi pasina bhanana nemichero (iyi ndiyo michero inotapira);
- miriwo yemiriwo (pasina mbatata nemagumbe), kana mimwe miriwo yose;
- miriwo inokonzerwa (kwete mbatatisi, kwete gorosi uye isina mbuto);
- kubva mumiriwo yakakanyiwa chete chibage nemaperesi.
Carbohydrate mishonga:
- rye chingwa - chimedu chimwe;
- puree - mbatata, pea, legume 4 tbsp mumwe nomumwe;
- yakabikwa mbatata muyunifomu - 2 pcs;
- rizi, makaputi 3-4 maspuni;
- macaroni kubva durum gorosi.
Nuances
Kuwanda uye kurongeka kwekudya kunodya mumafuta-kupisa kunodya kwemuviri kunofanira kuchinjwa. Chidya chamangwanani chinofanira kuitwa mushure maawa maviri mushure mokumuka. Ichi ndicho chinhu chikuru chekusimudzirwa kwemasabolism uye mafuta anoshanda anopisa .
Nezvibereko, sarudza macrorusiti uye mazambiringa, zvinonzi mafuta zvinopisa pamwe chete nazvo chirongwa chichaenda nokukurumidza. Zvisinei, michero haifaniri kudyiwa masikati. Nemhaka yezvinyorwa zvefructose, zvinokurudzira kugadzirwa kwe insulini, uye naizvozvo kunzwa kwenzara. Manheru, sarudza mishonga yemiti.
Muzvokudya zvako zvinofanira kunge zvinenge 1.5-2 maita emvura isiri-carbonated zuva nezuva.
Precautions
Mapuroteni anonyoreswa neitsvo, uye kushandiswa kwavo zvakanyanya kunogona kukanganisa mafungiro atove atooma. Kana uine mafungiro ekushaya kukwana, zana reprotini yezvokudya haisi iwe! Tsitsi dzako hazvikwanisi kurarama nekuregererwa kwemapuroteni akawanda.
Mubatsiri Products
Kudya kudya, asi classic nguva dzose inoshanda. Kana iwe ukaramba uchidya zvokudya zvinopisa kune vatambi, tinokurudzira kuti iwe unyore zvakanyanya mishonga ine utsinye nemafuta mudumbu, uye urege kusiya mushure chete. Pakati pavo:
- sipinashi;
- kokonati mafuta;
- oatmeal pasina shuga nemukaka;
- maapuro.
Kushandiswa kwezvigadzirwa izvi kunovimbiswa kuti zvive nehuwandu hwekurasikirwa nekurema nekudya kupi zvako.