Parizvino, nyanzvi dzinobvumirana pamusoro pokuti ndiko kudya kunobva pakoriyano kuverenga iyo ichava yakarurama uye yakabatana, uye naizvozvo inoshanda munguva refu. Nyanzvi dzakawanda, somuenzaniso Elena Malysheva, shandisa kudya kwekoriori kuverenga mukurema kwavo masero.
Kudya neakoriyori: zvizere
Maoriyori zvikamu zvinoratidza kuti simba rimwe kana chimwe chikafu chinotipa isu. Kana muviri ukawana mamwe makoriki kupfuura zvaanoda, simba rinodzivirira simba, richichinja rikava masero mashomanana nekuwana pane imwe nzvimbo pachiuno kana mune imwe nzvimbo yechinetso. Kana iyo makorikiti ari pasi, inoputsa mafuta ekuchengetedza mafuta uye zvinyorwa zvinobva kwavari. Ndicho chikonzero chikafu chega chega nekoriyori kuverenga nguva dzose inoshanda 100%, kana, chokwadi, inoshandiswa zvakanaka.
Zvokudya zvakasiyana-siyana zvekakori muurongwa hwemenyu zvinogona kusiyana zvakanyanya, nokuti nzira yakadaro yekudya kunoita kuti iwe uise chero chinhu chipi zvacho chaunoda - kwete kungopfuura kupfuura zvinodiwa zuva rega rega caloric, uye zvichida - chiyero cheprotein, mafuta uye makhahydrates.
Zvokudya "kuverenga makoriyori" - unoda zvakawanda sei?
Chinhu chekutanga uye chinonyanya kukosha ndechokuti uone simba raunoshandisa kuti uzvisarudzire kuti ingani makiriji iwe unogona kudya.
Nzira yakareruka yekuziva iyi ndeyokuwana analyzer yemuviri yemararamiro uye makoriyumu paInternet. Vose vari munharaunda yevanhu vose. Iwe unofanirwa kupinda muhutano hwako, urefu, rudzi rwebasa rinokosha uye chiremera chaunoda - uye purogiramu pachayo ichaverenga mahara mangani ezuva iwe waunoda kudya. Nhamba iyo inoguma ndiyo inogumira. Tora makirogiramu mazana maviri nemazana matatu kubva mairi kubva mairi uye iwe uchaziva kuti ingani maunyamu aunofanira kudya kuti uremerwe uremu paanokurumidza kukurumidza.
Kazhinji vasikana vanoda kuverenga makirogiramu anenge 50 pazuva havafaniri kudya makirogirori anopfuura 1200, uye kune avo vanoda kuyera makirogiramu makumi matanhatu-anenge 1400-1500 makori.
Diet Calories: The Essence
Zvakakodzera, kudya kwakadaro kunotora kuti iwe uchava newedhiyadhi yepamagetsi, kwaunogona kunyora pasi zvaunodya uye kumira apo zuva rako rega rega rega rinopera, kana kuronga mberi mune diary ye chirongwa chekudya kwezuva rinotevera nekutevera.
Sei zviri nyore kushandisa shanduro yemagetsi? Nzvimbo dzakawanda dzinopa rubatsiro rusununguko uko iwe unogona kungoita zvigadzirwa nemagiramu, uye iyo pachedu inoshandura iyo kuva makoriri uye inopa chiyero cheprotein, mafuta uye makhahydrates. Mukuwedzera, iwe unogona kungoverenga zvishomanana zvikafu kana kudya kwemazuva mashomanana ezvisikwa uye naizvozvo usapinda kudiwa kwekunyorera chidimbu chimwe chezvokudya.
Kudya nehuwandu hweakoriyori: chii chaunofanira kudya?
Zvokudya zvekoriyori zvakasikwa, asi nyanzvi vachiri kukakavadzana pamusoro pezvinofanira kunge zviri mamiriro ayo. Kana iwe usina chero zvakasiyana-siyana zvinopesana, iwe unogona kunge wakakodzerwa zvakakodzera kudya kunoenderana nemitemo yekudya kwakakodzera. Tinopa mharidzo inoratidzira kuti ration ne caloric zvinokwana 1000 - 1200 makorikoni zvinogona kushandiswa, izvo zvakakosha kuti uwedzere kurasikirwa (0.8 - 1.5 kg pavhiki):
- kudya kwekudya mazai: mazai kubva pane rimwe diki, sandwich nechesi, tei isina shuga (imwe kudya kwekudya kwekudya kwemafuro - iplate ye porridge uye tei pasina shuga);
- yechipiri kudya kwemukati : 1-2 zvibereko zvekusarudza kwako;
- masikati : chikamu chemusika chero ipi neipi yega rye, bran kana
zviyo zvose zvezviyo; - Manheru masikati : girasi ye yogurt kana yogurt yemhuka;
- Kudya : nyama yekuku / nyama yehupenyu / hove + side dish (kabichi kana mishonga inodhaka yakanaka, asiwo, macaroni kubva durum gorosi yakakodzera);
- asati asvika pakubhedha : kana chete kana paine manzwiro ane simba ane nzara, mukombe weii nemukaka unobvumidzwa.
Zvakakosha kutevedzera mitemo yepakutanga: usasimuka mangwanani-ngwanani, usanwa kana mushure mekudya kweawa, dya mushure memaawa maviri musati mavata. Muchiitiko ichi, hukuru hwezvikamu zvinofanira kuva zviduku: somuenzaniso, kudya kwekudya kwakakwana kunofanirwa kuenderana nekavhareti yenguva dzose. A koriori kudya haafaniri mapeji chaiwo, unogona kudya chero chinhu, dai bedzi zvaive mukati mako.