Taurai kudya kwemazuva matatu, mugumisiro waro-unodarika 5 kg pazviyero, ihwo hutsva hwakasimba hwekuda uye kuoma kwemunhu . Zvisinei, nechisimba chakasimba chekurira chiyero ichi, vazhinji vanogona, uye mugumisiro mugirazi ichaita kuti iwe usarudze kuvandudza mufananidzo wacho.
Mitemo yekurema kwekureruka kwemazuva matatu
Kudya kwemazuva matatu, kufambisa mumusana wegrigiramu 5 nguva dzose kunowedzera zvakaoma, inotarisirwa kuwedzera kushandiswa kwemagetsi uye kupisa mafuta. Muchiitiko ichi, zvakakosha kuita chikafu kuitira kuti muviri, paunenge uine simba risina simba, wakatanga kuutora kubva pane zvayo.
Mutemo wekutanga uye unokosha kupfuura yese yekurasikirwa kwemazivi - haugoni kungogara pamvura uye nenzara! Muchiitiko ichi, muviri unotanga kuponesa koriori imwe neimwe, munhu anononoka achave akasviba uye anokwata, uye museve wezviyero ucharamba uchitaridza kuenzana kwakafanana. Uye chinhu chakaipisisa ndechokuti mushure mokunge nzara ikarova, mhuka yose inodyiwa inotanga kuvharwa, uye uremu huchatanga kukura zvakashata.
Kuti ugone kunyora kudya kwega woga kuti uwedzere kurasikirwa, unogona kushandisa mazano ezvakasiyana-siyana zvekudya. Semuenzaniso, kudya kwakaderera mu-carbohydrate zvakanyanya kunokonzera muviri kuti ubvise mafuta ose uye mvura yakawandisa, asi vanhu chete vane zvirwere zvisingagumi uye zvirwere zvechirwere vanogona kuzvicherechedza.
Nezvokudya zvakaderera-carb zvakabvumira:
- michina ine high protein content - hove, huku, mazai, hove;
- mishonga ine shuga shoma uye starch - kabichi, makomkiti, zucchini, maguva.
Pasi pemuchero wekuvharwa, zviyo, chingwa, sweets, doro uye zvokudya zvakanyanya mumafuta.
Iyo yakakosha kurasikirwa kwemazivi inogona kuva chero ipi zvayo yakakodzera:
- "Mutongi wemichindwe" - chikamu cheprotheni chikafu chakaenzana nechiyero chemuchindwe (pasina meno), miriwo inofanira kuiswa muzvindori zviviri zvakabatanidzwa pamwechete.
- "Kutonga kweplate" - chikapu chiduku (saucer) kwechitanhatu chechina chakazara nemaprotini michina, yezvikamu zvitatu zvakasara - nemiriwo.
- Nekubatsirwa kwezviyero - 70 g yeprotini yakagadzirwa, 150-200 g - miriwo.
Zvokudya zvinofanirwa kuva zvishanu pazuva, maawa matatu oga oga. Chirango munyaya ino chakakosha zvikuru, saka kana iwe usingakwanisi kudya kumba, unofanira kutora chikamu newe.
Chengetedza kudya kwema-carbohydrate kwenguva yakareba hazvibviri, kuti uwedzere kurasikirwa mukutya kwehafu yekutanga yezuva (yezvokudya zvitatu zvokutanga), unogona kuwedzera marubhaidhyrate yezvokudya zviyo - pasita, zviyo, chingwa chechingwa. Chikamu chekugadzira makidhihydrate - 2 tablespoons, asi mapuroteni zvokudya nemiriwo munyaya ino inofanira kudyiwa zvishomanana. Mamwe mitemo yekurasikirwa kwemazivi inoramba iri yakafanana.
Nzira yekufambisa sei kurasikirwa kwekurema nekutaura kwakanaka kwemazuva matatu?
Imwe yezvokudya zvinoratidzira kuti kubudirira kwekurema kwema 5 kg mumazuva matatu zvingave zviduku-zvakakosha kubatsira muviri kukurumidza kubvisa "ballast" - kuwedzera kuwanda. Kumanikidzira muviri kuti uparadze mafuta ane mhedziso nekukurumidza, kudzidzira muviri kunokosha. Misumbu inopisa makoriki kupfuura katatu mafuta, uye ,zve, shure kwekuita muviri, misumbu inoenderera mberi kushandisa simba kwemaawa akawanda. Mhedziso kubva pamusoro apa ndeye - kuora muviri kunoda nguva yekuita muviri. Guru nokuda kwekudzingirira kunofamba, kufamba, kushambira, mabhasikoro, kudzidzisa kuyerwa pamasimulator, gymnastics dzakasiyana-siyana uye kutenderera maitiro.
Kukurumidza kwemagetsi emagetsi, uye, naizvozvo,
- mvura - zuva iro zvakakosha kunwa zvinenge mabhiri maviri, kusava nekusvibiswa mukati mevanhu chimwe chezvikonzero zvikuru zvekudzivisa kwemasabolism;
- kunwa kunotonhorera - kana iwe usingaiti kunopisa, uye ice chai, izvi zvichaita kuti muviri upedzisire maoriri pakupisa kwawo;
- zvinokonzerwa nemafuta nezvinonhuwira - izvi zvinoshandisa zvinokonzera kukurumidza kwemasabetism nekuda kwekakemikari yakakosha, asi nokuda kwechigarire, kushandisa zvinonhuwira kakawanda, kunyanya sinamoni, pepuru tsvuku, nutmeg;
- kofi uye gorosi chaiyo - idzi zvinwiwa zvine caféine uye makatekine, anoshandisa zvirongwa zvemagetsi nema 20-25%.