Kungofanana nezvibereko chero chipi zvacho uye majikiji, chimiro chemuvhenekeri chinonyanya kuratidzwa nemakhahydrates. Zvisinei, nekuda kwehuwandu hwemvura, zvakaoma kudana chigadzirwa ichi koriori, pasinei nehuwandu hwayo hwose. Dzimwe tsanangudzo pamusoro pekuumbwa kwemavhenekeri unogona kuwana kubva munyaya ino.
Mangani emaghaini-ehydrates ari muvhenekononi?
Dhiyabhorosi pamusoro pekuumbwa kwemavhenekeri yakasiyana zvakasiyana-siyana mune zvakasiyana-siyana. Izvo zvose zvinotarisa kuti mellow and sweet watermelon yaive sei: iyo inonaka, inowedzera caloric.
Nokudaro, koriori yehuwandu yevhenekelon inenge 100 g i38 kcal, uye iyo yakarongeka kune 0.7 g yeprotheni, 0,2 g yemafuta, 8.8 g yemakrohydrates. Panguva imwecheteyo, ane chikwata chepamusoro cheglycemic index: mauniti 75.
Zvisinei, iyo glycemic index haisi nguva dzose inoratidzira mahydrohydrates mune chigadzirwa, nokuti pano pane ganda rinorema 100 g pane 8.8 chete. Inofanira kuonekwa kuti glycemic load pamagiramu 100 emuvhenekeri chete 6.6, izvo zvinoreva kuti kunyange avo vanotambura nechirwere cheshuga vanogona kudya chigadzirwa ichi zvishoma. Asi mazermelon akawanda anokonzera kusvetuka mumashuga eropa.
Kuisa pfungwa pamapuroteni, mafuta uye makhahydrates, mavhenekeri anogona kuiswa kunyange muzvokudya kuti uwedzere kurasikirwa - asi mukuenzanisa, kwete kudarika 2-3 zvidimbu pazuva.
Zvinhu zvinobatsira mumavhodelon
Rega kuvhenekera, kana iwe usingaregi, hazvina kukodzera. Iyi michero yakanaka kwazvo izere nezvinhu zvinobatsira. Muzvakagadzirirwa kune mavitamini A, PP, B1, B2, B6, B9, C, E uye beta-carotene. Kuvonga neizvi, haisi kungowedzera hutachiona hwekuzvidzivirira, asiwo kunowedzera kushandiswa kwemagetsi.
Mukuwedzera kune mavitamini, mavhenekeri ane zvakawanda mumaminerari zvinhu: calcium, magnesium, sodium, iron, phosphorus uye potassium.
Watermelon panguva yekudya
Chimbofunga mitemo yekusanganisira mavhenekeri mune zvekudya zvakagadzirwa neshoko rakakwana. Nokuda kwekuti ine zvibereko zvizhinji zvemashuga, hazvisi muhuwandu hwakawanda, uye kunze kweizvi, zvakakosha kutevedzera zvinotevera:
- idya vhuta kusvikira 4 pm - kusvikira panguva ino, metabolism yemuviri inoshanda zvikuru uye iri nyore kuronga makhahydrates, kwete kuvabvumira kuenda kumafuta aripo;
- Watermelon ine simba rakasimba rekucheka uye rinogona kukonzera kupera simba kwemuviri, saka kana iwe uchidya nguva dzose, usakanganwa kumwa mvura yakachena yakachena;
- kusanganisira mukudya kwevhuta, zvakakosha kurega mamwe masipi nemafuta eupfu, kuitira kuti pave pasina makungu-ehydrates akawanda muzvokudya;
- usadye manheru, kwete mavheta, kwete mamwe masipi nemichero - kudya kwemanheru kunofanira kunge kusina marashi yemiriwo uye mapuroteni (nyama, huku kana hove).
Ngationgororei mienzaniso yezvokudya zvakaitwa pamitemo yezvokudya zvine utano zvekukura zvishoma nekushandiswa kwemvura-melon:
Chokusarudza 1 (nokuda kwekurasikirwa kwekureruka)
- Chivabiro: chikamu che oatmeal, 2 mativi emuvhenekeri.
- Chipiri chekudya chamangwanani: kirasi ye yogurt.
- Zvokudya zvemasikati: chikamu chekudya chekuku, 2 mativi emuvhenekeri.
- Masikati masikati: girasi remvura nemononi.
- Kudya: kabichi yakabikwa nemombe, girazi remvura.
Chokusarudza 2 (nokuda kwekurasikirwa kwekurema kwekurema)
- Kumbodya: mazai maviri akabikwa, 2 mativi emuvhenekeri.
- Zvokudya zvechipiri: girasi remvura nemononi.
- Kudya: buckwheat, yakabikwa nenyama.
- Sjoka: 2 zvimedu zvehuteti.
- Kudya: hove yakabikwa nemiriwo.
Nzira 3 (yokudzikinura mushure mekudya kwemazuva kana kuti mazororo asati apera)
- Zvokudya zvemanheru: 2 zvidimbu zvemuvhenekeri, girazi remvura.
- Zvokudya zvekudya zvechipiri: 2 zvimedu zvemuvhenekeri, girasi remvura.
- Zvokudya zvemasikati
- Sjoka: 2 zvimedu zvemavhodonon, girazi remvura.
- Kudya: kushandiswa kwemiti yemiriwo (pasina chibage, nyemba uye mbatata).
Nzira 4 (kuvarwi)
- Chikafuro: mazai mazai maviri, tei pasina shuga.
- Zvokudya zvekudya zvechipiri: 2 zvimedu zvemuvhenekeri, girasi remvura.
- Zvokudya zvemasikati: ruvara rune ruvara nehadzi yehuku, girazi remvura nemononi.
- Snack: hafu-makapu 1.8% cottage cheese nekacheka yemavhodonon, girazi remvura.
- Kudya: squid kana hove dzakagadzirwa kubva kumakaka kana zucchini.
Zvose zvezvokudya izvi zvakachengeteka mumuviri. Iwe unogona kuburikidza nekufananidza uzviitire kudya kwakakwana kwezuva nezuva.