Vashandi vezvokudya vakagadzira urongwa hwemitemo iyo inobatsira kubvisa uremu hunorema, kusimbisa hutano. Kuti zvive nemigumisiro, zvakakosha kugadzirisa dambudziko riripo nenzira yakaoma, kureva kuti, shandura chikafu, tanga kutamba mitambo uye uchishandisa zvipfeko.
Mitemo yezvokudya nokuda kwekurasikirwa
Nutritionist vanoti kugadzirisa kukanganisa kwechimiro, pasina kuchinja mukudya kwavo, kwakaoma. Mugumisiro wesimba rekugadzirisa unotarisana ne70%. Kutanga, iwe unoda kuderedza mararamiro ezvinyorwa zvemazuva ega ega kusvika kune 1200 kcal, asi zviri nani kuzviita munhu kuverenga uchishandisa mazita akasiyana. Chikamu chinotevera ndechekushandurwa kwefriji, iyo inofanirwa kubvisa mafuta, salty, kusvuta, inotapira, mafura uye zvimwe zvinokuvadza. Mukuwedzera, funga mitemo inokosha yekurasikirwa:
- Idya zviduku zviduku muzvikamu zviduku. Izvi zvakakosha pakuchengetedza chiyero chemagetsi, kuchengetedza dumbu remuviri nekuvandudza kushandiswa kwezvimiti.
- Mutemo unotevera ndewekuti kudya kwemanheru kunogadzirisa uye mhuka inofanira kunge yakavakirwa pazvokudya zvakazara mumakombohydrates (50% ehuwandu). Kunyange zvakadaro panofanira kunge kune mapuroteni.
- Kudya kwekupedzisira kunofanirwa kuitika pasina nguva inopfuura maawa matatu asati avata. Chisarudzo chakanaka chikafu chemanheru, somuenzaniso, kukanganiswa kwakakwana - miriwo uye mapuroteni. Kana mushure mekunge imwe nzara ichinzwa, zvino inobvumirwa kunwa girazi rekhofir.
- Mitemo yekurasikirwa inoreva kushandiswa kwezvokudya zvine fiber : miriwo, michero uye zviyo.
- Zvokudya zvinofanira kuva zvakasiyana, izvo zvinoderedza ngozi yekuparara, uye kushandiswa kwezvinhu zvinokuvadza.
- Zvinorambidzwa kushandisa kubika kwekubika mapikisi, kusarudza nzira dzakawanda dzekubika.
- Imwe mitemo - inokurudzirwa kuomerera kune imwe hurumende, kudya zvokudya panguva imwechete, iyo ichavandudza kushandiswa kwezvokudya uye kukurumidza kushandisa metabolism.
- Kana iwe uchinyatsoda kudya usati warara, zvino zvinokurudzirwa kunwa girasi re-fat-fat kefir.
Nzira yekurasikirwa nehutano zvakanaka pasina kukuvadza kuhutano?
Kuti kuwedzere hupenyu hwehutano, chengetedza chikamu chakanaka cheBIO. Izvi zvakakosha pakuchengetedza hutano nekutanga kushaya kurasika kwehutano. Paunenge uita mapeji, ona kuti 30% yekoriyiti yakazara inofanira kunge iri mapuroteni, saka 1 kg yehuremu inofanira kuva 1.5 g.Zvizhinji zvezvokudya zvine mahydrohydrates - 60%. Zvizhinji zvezviyero izvi zvinofanira kunge zvakaoma makhahydrates. Hazvibviri kuramba zvachose mafuta uye huwandu hwavo hahufaniri kudarika 10%. Zvokudya zvinobatsira, kudya kwakakodzera uye kuramba kwezvokudya zvinokuvadza ndizvo zvinoita kuti kubudirire vanhu vanoda kuurasikirwa.
The Rule of the Plate for Weight Loss
Vanhu vazhinji vanofunga nezvemashoko ezvinyorwa zve dietetics yakaoma, saka purogiramu yakaoma yakarongedzwa - kudya kweplate rimwe. Chokutanga, enda kuchitoro uye utenge ndiro yakadzika, iyo inofanira kunge yakaita masendimita makumi maviri nemasere kusvika makumi maviri nemasere. Nezvokudya zvekutanga iwe unogona kushandisa mudziyo wakadzika uine maitiro akafanana. Kudya "sepaiti yekutema kurasikirwa" kwakajeka uye hakuna zvipingamupinyi zvakaoma, chinhu chikuru - chikamu chimwe chete hachifaniri kunge chinopfuura kudarika kwehuwandu hunove huchivhenganiswa.
Maererano nemitemo, gurai ndiro iyo muzvikamu zvina zvakaenzana, apo mapuroteni nemahydrohydrate, mishonga uye michero zviripo. Zvakakosha kusarudza kudya kwezvokudya nechepasi caloric yezvokudya. Iva nechokwadi chekudya zvakaderera zvakasiyana-siyana zvehupenyu nehove, uyewo zvokudya zvinenge zvakaoma makhahydrates. Chimwe chirevo - usabvisa kubva pakugovera kwemiti yakasvi-mukaka, asi iwe haugoni kunwa zvinopfuura 2 tbsp. Shandisa zvokudya muzvikamu zviduku.
Kunyorera regimen yekurema kuora
Mvura inokosha muupenyu hwehupenyu uye hutano. Kana iwe usingagoni kuchengetedza mvura yakaenzana, saka iwe haufaniri kuverenga kurerutsa kuora kurasikirwa, sezvo zvichikosha pakugadzirisa zvirongwa uye kuchenesa muviri. Zuva remvura zuva rose, maererano nemitemo, 2-2.5 malita. Nhamba yose inofanira kugoverwa muzvikamu zvakaenzana uye kugoverwa zuva nezuva. Iwe unofanirwa kusarudza mvura yakachena yemvura isina gasi kana tambo. Maitiro emvura ekurasikirwa nekurema anoreva kushandisa 1 tbsp. mvura mumangwanani musina chinhu chisina chinhu, uyewo kwehafu yeawa vasati vadya.
Dietitian mazano - maitiro ekurasikirwa nehutano zvakakodzera sei?
Mukuwedzera kune zvakakurukurwa zvinokurukurwa pamusoro apa, pane mitemo yakawanda inobatsira kuti zviwane zvakanaka. Pazvikamu zvekutanga, tora diary, kwaunonyora mapeji uye tarisa mhinduro. Mutemo wezvokudya - usatsauswa paunenge uchidya kutaura kana terevhizheni, nokuti haugoni kutarira kuti ichadyiwa sei kazhinji. Zvakakosha kuedza kutsvaga chimedu chezvokudya kwenguva yakareba sezvinobvira.
Zvinoratidzwa kuti manzwiro ekuzadza anouya mushure maminitsi makumi maviri. mushure mekutanga kudyiwa chikamu. Mitemo yekurema kwekurema inoreva kuti iwe unoda kurega kunwa doro uye, kunyanya, kubva kune dzimwe svondo uye liqueurs. Doro harisi chete marori, asi rinokonzera kupfugama. Muchitoro, iwe unofanira kuenda nerwendo, kuitira kuti urege kutenga chinhu chisina kunaka uye nehana yakanaka . Hazvikurudzirwi kushandisa zvakawanda zvezvinonhuwira, nokuti zvinokonzera kudya.
Mitemo inokosha yekurasikirwa pasi pasina kudya
Kana iwe usingadi kuchinja zvakanyanya zvokudya, tora mazano mashomanana. Kuti uone kushandiswa kwemakirori, unofanira kutamba mitambo uye utungamirire mararamiro anoshanda. Mitemo yekurema kwekurema inosanganisira kushandiswa kwezvipfeko, semuenzaniso, wraps uye kushambadzira. Vanofanirwa kubatwa nguva dzose. Shandisa chipfeko chiduku kuti udye, icho chichaderedza chikamu. Mukukosha kwekurara kwekurara kwekurema, naizvozvo munhu anofanira kurara maawa masere pazuva. Kana musingadi kurara, chido chinowedzera, uye iyi inotova nzira yakananga yokudya kudya.