Vanhu vatove vakanyatsoziva mukuchengetedza uye kuderedza kuyerwa, vanonyatsoziva kuti basa guru rekukurumidza kushandiswa kwemasabolism. Haisi chakavanzika chokuti metabolism inononoka nezera, sei chikafu chisingapedzwi nenzira yesimba, asi chichigadziriswa sezvo mafuta akachengetedza. Kufambira mberi kwemetabolism mumuviri, unobatsira muviri kuti uite zviri nani nemabasa ayo. Kuti ikubatsire munyaya iyi, vashandi vezvokudya vakagadzira chikafu chemagetsi chinokubvumira kuti uwedzere kushandiswa kwemasabolism uye kuita zvinoenderana nehutoni huno: kunonoka kugadzirwa kwehomoni inokonzerwa nokuunganidza mafuta uye inokurudzira kugadzirwa kweavo vane mhosva yekupisa mafuta.
Kugadzirisa chirwere chemagetsi
Sezvo simba remasabolism rinogona kukurumidzirwa mumuviri nechikafu chakakosha, kudya kwemagetsi kunoparadzanisa menyu muzvikamu zvitatu zvichange zvichishandurana:
Chikamu chekutanga : huwandu hwemafuta hunopisa (kurema kunoenda nokukurumidza sezvinobvira). Chikamu chinotora mazuva gumi nemaviri, shure kwaizvozvo iwe uchaenda kuchikamu chechipiri. Iyi nguva ndiyo yakanyanya kuoma: iwe unogona kudya zvishandiso chete nezvikamu zve 0 (pasi apa pane urongwa). Kuzvokudya, unoda kuwedzera 1 tbsp zuva nezuva. nendiro yemafuta emuorivhi uye multivitamines. Kudya kwemaawa matatu tisati tarara. Kana iwe uchinzwa usina simba, iwe unosviba mumaziso ako kana iwe unofunga zvakanyanya, inwa teji inonaka.
Chikamu chechipiri : yakagadzikana mafuta inopisa (ichi chikamu chakaenzanirana, chinogona kuchengetwa kwenguva yakareba sezvaunoda). Hakuchina kumira kwakasimba kwakadai sepachikamu chekutanga, uye iwe unogona kudya chero chinhu, asi munguva ino-fomu:
- kambani yekudya chamangwanani zvisati zvamboitika 10:00 - pamakona mana;
- kechipiri kamufambidzani pasina nguva 12:00 - 2 points;
- masikati pasati manheru matatu nezvikamu 2;
- nyoka pamberi pema 18:00 kwekutanga 1;
- kudya kwemaawa masikati neawa makumi maviri nemasere.
Iwe unogona kudya kudya nekunyoreswa kana pasi pfupi.
Chikamu chechitatu chiyero chekugadzirisa. Kune chero kudya kupi kwechikamu chechipiri, kunze kwekudya kwemanheru, kuwedzera imwe pfungwa. Kana uremu hwacho huchiri kuwa, wedzera chimwe chikamu kune imwe nzira. Kana uremu hwarega, ramba uchidya saizvozvo nguva dzose.
Zvokudya zveMetabolic: Product Groups
Kuwedzera huwandu hwemetabolism, inofanirwa muzvokudya kuti zviparadzanise zvokudya zvose maererano nehutano hwavo mumapoka mashanu, imwe neimwe iyo inopiwa imwe nhamba yezvikamu (zviri nyore zvokudya - zvakaderera bhora). Mapoka anosanganisira zvinhu zvakagadzirwa:
- Zvigadzirwa zvema 0 mapeji: mazai, miriwo mitsva, fiber, lime nemamoni, mazambiringa uye aple cider vhiniga, mazai ehosi, magima, masardard uye horseradish, algae, mazai emakisi akawandisa (kusvika 2%). Izvi zvinosanganisira kune zvimwe zvokudya zvinovaka muviri: mushwa, chifu chekuku, turkey, sungura, hove uye hove.
- Miti yepamusoro pekutanga 1 : marudzi ose emabriji, nyemba, itsva kubva mumiriwo.
- Mishonga yezvikamu zviviri : nutswe nembeu, maorivhi uye maorivhi, mafuta emafuta, avocado, michero, pasi-mafuta-chese-feta uye brynza, chingwa chebhanoni, karoti yakakikwa, buchakheat, oatmeal, ruvara rune tsvuku uye rutsvuku,
mishonga yemakaka (2 - 4% mafuta yehutu). Pakati pezvokudya zvakachengetwa muboka maiva: chicken, gwayana, veal, nyuchi, nyama ne-michina. - Miti ye 3 points : cheese yakaoma uye yakasanganiswa, mhashu yevhu, chokoti chakaipa, chibage, chero yega yega yogurts ine additives, michero inenge yakanyanyiswa maji.
- Zvigadzirwa zvemasvondo 4 : midzimu yakasimba, doro, mazai akaiswa mukati mawo, sweet tea kana kofi, shuga, michero yakaomeswa, uchi, mayonnaise, furawa, chingwa chakachena uye confectionery, chocolate, semolina, sweets, chips uye kazhinji mbatatisi, mukaka wakanyungudutswa, mukaka michina ine mafuta inopfuura 4%, ice cream. Izvi zvinosanganisira mishonga yakadai semafuta, sausage, nyama uye hove dzinonaka, zvose zvinokonzerwa nemafuta, chero nyama ipi neipi, gorosi, dha uye mafuta.
Inofungidzirwa kuti vanhu vanogadzirisa zvirwere zvinogona kushandiswa nekugovera zvakajeka mapoka aya ezvokudya zuva rese.