Urongwa huno hwekudya hunosarudzwa nevaya vasingadi kupinda mune zvemitambo, asi vanoda kuurasikirwa. Vashandi vezvokudya havaiti kuti vashandise nzira yacho, asi ine zvakawanda zvevhidhiyo, nokuti mushure mekuishandisa, unogona kurasikirwa kubva pa5 kusvika ku12 kg. Chirongwa ichi chekudya hachifaniri kuitwa neavo vane chirwere cheshuga mellitus uye chisingaperi chezvirwere zvepachiviri.
Zvokudya zvinoshanda sei kune vanhu vane usimbe?
Icho chinonyanya kukosha chirongwa chekudya ndiko kuti munhu anofanira kudya imwe yemvura pazuva. Mvura yacho inofanirwa mumuviri, inobvisa kubvisa tsvina, inokurudzira kuchenesa, inozadza mudumbu, kuderedza kunzwa kwenzara. Zvokudya zvemvura kune simbe zvinoratidza kuti panguva yekushandiswa kwayo, munhu haadyi mafuta uye zvokudya zvakakwirira-koriori. Hazvidikanwi kuita mitambo panguva iyo, vanachiremba havasi kukurudzira kuti vadzidzise zvachose, zvinogona kuipa mararamiro.
Kudya kwemhizha ine basa kana kuti kwete?
Vanachiremba vanofungidzira nezverongwa urwu hwekudya zvinovaka muviri, mumaonero avo, kushaya uremu, nekushandisa iwe unogona, asi kuisa uremu hazvibviri kushanda. Zvokudya zvine usimbe zvinokonzera 10 kg pavhiki dzimwe nguva zvinokanganisa kuhutano, uye izviwo ndizvo zvinopa mhinduro dzisina kunaka. Kana munhu akasarudza kushandisa nzira yacho, anofanira kutora vitamini yakaoma kuitira kuti kuderedza mikana yemigumisiro isingafadzi.
Kukurumidza kuora kurasikirwa kwevasvike pamba
Takaita chisarudzo chekuteerera chirongwa ichi chekudya, zvinokosha kuti tifungisise mitemo yakawanda inokosha. Izvo chete ipapo kudya kwebenzi kuderedza 12 kg kunopa chibereko chaunoda. Vanachiremba vanopa zano:
- Usatora kubva kune kudya kunopedzisira wapedza michina, zvine mafuta akawanda.
- Edza kusadya sweets, kuti uwane chikwata chakanaka, unofanira kusiya kunyange uchi hwepanyama.
- Wedzera nguva yekufamba mumhepo itsva.
- Rega kuita zvemitambo. Kudya kwebenzi pamvura isina kunaka kunogona kukanganisa mamiriro emwoyo musungo, saka usawedzera mutoro pairi.
- Ipawo mugove wezuva nezuva wezvokudya 4-5.
Kudya kwevanesimbe - menyu
Kune dzimwe nzira dzakasiyana-siyana dzeurongwa hwakadaro hwekudya, uye umwe neumwe wavo ane maitiro ake. Chokutanga, funga nzira yakanyanyisa, apo iwe unogona kudya chikafu chinowanzoitwa. Chengetedza kosi iyi inobvumirwa mukati memazuva makumi mapfumbamwe nemakumi matatu, asi pamamiriro ezvinhu chete kuti hapana kushaya simba, chizivi uye usiku hukukutu hunopisa. Kana zviratidzo izvi zvaonekwa, unofanirwa kudzokera kune hutongi huripo uye ona chiremba.
Idya zvemasvini akaoma zvezuva rimwe nerimwe:
- Maminitsi makumi mana isati yasvika, 2 tbsp. kudziya, zvichiri mvura.
- Yokudya yekutanga - oatmeal, cottage cheese, yogurt kana omelet. Iwe haugoni kushandisa mvura.
- 2 maawa asati adya kudya 2 maspuni. mvura.
- Chikafu chechipiri - masupa, nyama chena, hove, mupunga, mbatata kana buckwheat, unogona kudya kudya.
- Maminitsi makumi matatu vasati vadya vanwa 2 maspuni. mvura.
- Kudya kwekupedzisira ndehove, nyama, misi yakasvi-mukaka, nyemba kana zviyo.
- Kudya kune simbe pamvura kunokubvumira kuronga 2 kudya zvinonwiwa zuva nezuva, unogona kudya chero kudya, kubva kune michero kusvika chokoleti. Usati wadya, unofanirwa kunwa zvinenge 1 tbsp. yakachena isina-carbonated liquid.
Idya zvevarume kwemazuva matatu
Iyi nzira yekutaura, uchiishandisa, unoda kuchengeta utano hwehutano hwako, unogona kushaya simba uye kunyange kupera. Zvokudya kune vakanyanyisa vanofunga kuti munhu anonwa 2 kusvika ku3 malita emvura pazuva, zvinokonzerwa ne caloric zvekudya zvezuva nezuva hazvipfuuri chikamu chiuru munguva iyi. Inobvumirwa kudya mishonga yakakodzwa yakawanda yemafuta , nyama yakachena yakanyanyisa, miriwo yemashizha nemichero isati yakwana. Kubva mumiti yebhabheri, masipi, sausages uye semi-finished-products zvinofanira kuraswa.
Nzara yekudya pamusoro pemvura
Kubudirira, asi nzira ine ngozi yekuderedza uremu. Iwe unofanirwa kubvunzurudza chiremba wako usati watanga kutanga uye kuuparadzanisa kana chirwere chako chinowedzera. Kutsanya pamvura ndiko:
- Kuramba zvakakwana kwezvokudya kwemazuva 1 kusvika ku5, zvichienderana nemazano emuongorori.
- Shandisa zvinenge zvitatu, asi kwete zvinopfuura 3.5 litres emvura pazuva. Inobvumirwa kunwa 1 mukombe wekofi pasina shuga uye gorosi chaiyo.
- Kuenderana nemitemo yekugadzirisa nguva, mazuva matatu usati watanga chikoro, unofanira kuderedza zvishoma nezvishoma kukosha kwemazuva ose ku 500-600 Kcal.
- Nzira yakarurama yekubuda nenzara. Mazuva okutanga iwe unogona kudya miriwo yemiriwo, oatmeal pamvura, kunwa kefir, caloric kudya kwekudya hakusi kupfuura 500-600 kcal. Pazuva rechipiri, wedha 50-70 g yemuchena nyemba kana cottage cheese kune mapeji, mushure mokunge mamwe maawa makumi maviri nemashanu anofanirwa kubviswa nemasipi, zvokudya zvinonaka uye kudya kwemafuta.
Zvokudya pamaminerari emvura
Rimwe humwe hunyoro hurumende, hunogona kuteverwa kwemazuva 15 kusvika ku30. Zvokudya pa carbonated mvura yemvura zvinoratidza kuti musati wafa kwega imwe yega, 1 tbsp inopedzwa. liquid. Mune rimwe zuva unoda kudya katatu, imwe nyoka inobvumirwa. Mushure mekudya kwega kwega, mushure maminitsi makumi matatu munofanira kunwa imwe 1.5 mapupu. mvura. Mitambo yemitambo inobvumirwa, asi kwete yakasimba, zviri nani kuitora ivo nekufamba kana mabhasikoro.
Kana ukasarudza imwe yezvirongwa izvi zvekudya, iva nechokwadi chekuyeuka kuti nguva yose yekuteerera kwavo inofanira kutora vitamini yakaoma kana calcium. Kana zvisina kudaro, vhudzi rinogona kutanga kubuda, misumari inogona kuputsa, chirwere cheganda chinogona kuwedzera. Vanachiremba havatauri kushandisa zvikafu pamvura kune vanhu vasiri pasi pe18, vakadzi vane pamuviri uye vanaamai vanoyamwisa. Kuchenjerera kunofanira kushandiswa kune avo vanopfuura makore makumi mashanu.