Zvechokwadi, neshoko rokuti "kuora muviri" pakarepo kune ushamwari ne-mono-kudya, nzara inokonzera uye kushungurudzika kwakakwana. Pashure pezvose, kurasikirwa nekurema kunoreva kusadya. Hatidi kukuvhiringidza uye kukugumbura iwe, asi unofanirwa kuona kuti nenzira iyi yekurasikirwa, unorasikirwa nemvura. Zvinenge zvokudya zvose zvinowanikwa pakuregererwa kwakakwana kwemunyu. Nokudaro, iyo yose inobuda mumuviri, iyo chete inopisa mafuta inoramba iripo, uye cellulite inowanzoonekwa.
Mushure mekudya kumwechete, kana ukangodya chimwe chinhu chinowanikwa munyu munyu, mvura inodzokera kune imwe nzvimbo, sekurema. Tinokupa iwe kudya kunorema kurasikirwa, ndiko-kubvisa mafuta, kwete mvura. Izvo zvinokonzerwa nekurasikirwa uku kwemahombekombe zvichave kwenguva yakareba, asi izvi zvinowedzera zvakaoma kupfuura kushandiswa kweiiiiiiiiiiiiiiiii,
Nzira yekubvisa mafuta sei?
Kuti muviri wedu utange kuputsa pasi zvinyorwa zvinotapira mafuta, zvakakosha kubvisa zvinyorwa zve glycogen, kureva, glucose. Mushure mokudya, chikamu cheglucose chiri muropa, zvizhinji zvayo zvinotumirwa kuchiropa kuti zvishandukire kune glycogen, uye zvimwe zvacho zvinowanikwa "zuva remvura" nenzira yehutsetse mafuta. Kubva pane izvi zvinotevera kuti kudya kwakakodzera kwekurasikirwa kwemazivi kunofanira kuumba mamiriro ayo pasi pekuchengetedzwa kweglycogen kuchapera, uye ichasvika kumafuta.
Chokutanga, tinokupa kuti iwe ucherechedza kudya kwakakwana kwekurema kwekurema, uye zvino taura pamusoro pehu nuances.
Menyu
Nhamba yezvokudya ndeye 6, saka, kupedza zvokudya muzvikamu zviduku, mumuviri wedu hazvizogadziri kutapisa kweglucose, iyo inoshanduka kuva mafuta. Tinodya zvakanyanya sezvinoita chiropa chinogona kubvisa mufananidzo weglycogen.
Chikudya chamangwanani - mishonga yemashizha nemukaka wehuku kana ruvara rune tsvina nehove yakagochwa, kana oats ane omelet. Kune imwe neimwe yezvisarudzo iwe unogona kuwedzera chikamu chechingwa chega.
Chipiri chekudya chamangwanani chiyoti yogurt, cottage cheese kana kefir pamwe nekuwedzerwa kwezvibereko 1 (bhanana, aporo, peari) kana nuts (maarmonds kana cashews 20g).
Zvokudya - mapuroteni (nyama, hove kana huku) + makhahydrates (zvinogadzirwa nemiriwo uye zviyo):
- Chicken brisket nemiriwo yemucheka, mbiriso kubva pachingwa che rye;
- hove dzakagochwa nemakwenzi nemakwenzi akachekwa;
- huku (isina ganda) ine ruvara rutsvuku nemiriwo;
- Low-fat ham ne omelet uye vinaigrette.
Nyoka - tei kana girazi remukaka wakaita mafuta (unogona kuwedzera uchi) ne oatmeal cookies kana marshmallows, mukaka smoothies .
Kudya - mishonga yegungwa nemichero kana nuts kana mishonga yakabikwa, kana mbatata yakabikwa, kana nyama yakakangwa kana hove.
Kudya kwekupedzisira kunongogadzirwa chete nemishonga yemisi ine mafuta akaderera.
- chikamu chiduku checottage cheese;
- girazi rekufemera;
- natural yoghurt.
Nuances
Ita chikafu chekurema kwemazivi - ichiri hafu yehondo. Mushure mezvose, zvokudya zvinenge zvataurwa pamusoro chete zvinongobatsira kusawana humwe huwandu, uye nzira yekupisa mafuta inonyanya kushanda mangwanani.
Mushure mekumuka, usakurumidza kudya. Tambudzika pamusoro peawa. Munguva yehope, nzvimbo dzeglycogen dzakapera, uye zvino iwe unogona kuenderera mberi kune mafuta chaiwo.
Muawa yekutanga mushure mekumuka, ita chiedza chemadio, kutasva bhasikoro
Zvokudya zvako zvezuva nezuva zvinofanira kuva nezvinhu zvose zvinodiwa muupenyu, mapuroteni, mafuta uye makhahydrates, caloric kudya kunofanira kusarudzwa mumwe nomumwe maererano nehuwandu hwekuda kurasikirwa uye zvichienderana nekushandisa kwesimba rako. Kana uine kurasikirwa, iwe unogona kuderedza caloric zvakagadzirirwa iwe wajaira kusvika 20-30%.
Nenguva dzamanheru, kusvibiswa kwemasabolism kunononoka, ndicho chikonzero kudya kwedu kwekupedzisira kweprotheni yakachena. Ichishandiswa kumiswa panguva yehope yekudzorera uye kukura masero, uye marubhaidhirati nemafuta - hatingazvidi. Chiropa chinokwana magly glycogen.