Zvichienderana nechinangwa chaunodzidzisa, kune mitemo mitemo ine chokuita nekudya iyo inobatsira pakubudirira zvakanakisisa kwechinangwa. Zvadaro, tichaona kuti kusiyana kwekudya kudini uye shure kwekudzidziswa, kana iwe uchizowana kana kuora muviri.
Kuwedzera kwehuwandu
Iwe unorema, iwe unotarisira, nekuda kwemisungo, zvinoreva kuti iwe unoda chikafu kuti uite kushandiswa kwemaviri emutsipa. Iwe unofanirwa kushanda 4-5 kanomwe pavhiki, uye nehuwandu hunorema. Zvokudya zvako vasati vadzidziswa zvinofanira kuva (kusarudza kubva):
- yoghuti uye michero;
- protein cocktail;
- geyner.
Mukugadzira muviri, zvokudya shure kwekudzidzisa zvakanyanya kukosha, kubva mumakore ekutanga 20-30 mushure mekunge purogiramu a "protein-carbohydrate" yewindo inotanga. Iyi nguva inonziwo vanabolic. Panguva ino, iwe unogona kurasikirwa nehutatu hwako hwose, sezvo wakaneta panguva yomuviri wekuvhima unotanga kuzvidya iye pachake. Mune maminitsi makumi maviri aya pane kugona uye kukura kwemasumbu uye zvose zvinovaka muviri zviri mukati mako, kupinda mune vanabolic nzira. Iwe unoda kukurumidza kushandisa kugadzirwa kwe insulin, sezvo iine insulin ine vanabolic effect. Mushure mekudzidziswa, unoda mapuroteni ezvokudya uye zvinokurumidza kudya makhahydrates:
- cottage cheese;
- evha yakachena;
- chibereko;
- juices;
- chingwa chinobva kumatare.
Nokurasikirwa nokurema
Pamberi pekudzidziswa unoda kudya chimwe chinhu, kana kuti chirwere chekudya. Kana iwe uri pakati pezuva, saka kudya kwekupedzisira usati wasvika pakudzidziswa kunofanira kuva mumaawa maviri. Kana iwe uchingobata mangwanani, uye iwe hauna maawa maviri, itai mvura yokunwa uye uve nehove. Iwe unogona kudya chikamu chiduku chebhakkwheat kana oatmeal kwemaminitsi 30-40 kana kunwa yogurt yemhuka. Zvokudya zvakadaro zvichakupa simba kwemaminitsi makumi matatu nemakumi mana ekudzidziswa kwakasimba uye awa nehafu yenguva yekurovedza muviri.
Zvokudya mushure mekuita maitiro ekurasikirwa kwemazivi zvakasiyana zvachose nezvokudya kana kuverenga mashoma. Mune mhaka yako, unofanirwa kurega kudya mumazuva anotevera 1-2 maawa mushure mekudzidziswa, kuitira kuti muviri upedze zvese zvayo uye upise mafuta. Kana kurovedza kwako kuchiguma kwekupedzisira usiku, izvi hazvirevi kuti iwe haugoni kudya. Zvokudya zvako mushure mekudzidziswa zvinofanira kuva nema carbohydrates uye mapuroteni muchiyero che4: 1. Izvi hazvisi zvekudya nyama, kwete kubva kunotapira neupfu. Unogona kudya hove, miriwo , saladi, zviyo (ruvara rutsvuku, buckwheat), mazai, cottage cheese. Uye zvokudya zvakanakisisa mushure mekuvhara muviri kunorema kurasikirwa hafu yekita yemagiti yakagadzirwa.