Inonyanya kufarirwa nhasi ndiyo nzira yekurasikirwa naDkt Dr. Zhukov, iyo inokubvumira kuderedza uremu zvakanyanya uye pasina chisimba chinopesana nemuviri. Mune mambure, unogona kuwana nyore nzvimbo yake, apo anopa mazano akawanda anobatsira panyaya yekudya zvine utano. Tichatarisa vamwe vavo kuti vagone kuwedzera mafungiro ehurukuro yaDkt Zhukov.
Kurasikirwa kwemahombekombe yeDkt Zhukov
Pakati pehuwandu hwemashoko anobatsira pamusoro pekuderedza kuyerwa mumakiriniki ekurasikirwa kwehutano Dr. Zhukov, haugoni kupiwa chero nzira isingasviki nemitemo yezvokudya zvinovaka muviri. Nzira yacho iri nyore, yakakodzera uye inokubvumira kuderedza uremu musingakuvadzi muviri.
Nzira dzinoshandiswa dzinogona kushandiswa singly, asi dzinopa chigumisiro chikuru, kana uchichishandisa nenzira yakafanana. Kuoma kwakadaro kunokubvumira kukurumidza kubvisa masero emafuta, izvo zvinokubvumira kuti urege kuwedzera uremu mushure mokurasika.
Zvinonakidzawo kuti Dr. Zhukov anopesana nekukuvadza kwemaitiro ekurasikirwa sekushandiswa kwemishonga inokosha, nguva shoma shoma-calorie uye zvose zvinokonzera muviri kurasikirwa nemasumbu, izvo zvinodikamwa kuti zviwedzere kushandiswa kwesimba.
Sangano rekukura zvishoma Dkt Zhukov
Chimbofunga nzira idzodzo Dr. Zhukov, iyo yaanorayira kuti ashandise kurerutsa kuraira kuvarwere vake vose.
Kuderedza kushandiswa kwemafuta
Nutritionist inokurudzira kuti vanhu vose havadyi zvinodarika 40-50 gm emafuta pazuva, uye madhigiriji emitambo pazvokudya zvinopisa mafuta anorayirwa kuti amire pa 25 g. Ichi ndicho chimiro chakanyanya kwazvo, uye hachidyi kudyiwa kwemavhiki masere, uye zvakare kudzokera kune yakajairika . Kuti uone kuti huwandu hwemafuta mune zvaunodya huri nani, unofanira kusiya mafuta ose, zvokudya zvakabikwa, kusanganisira nyama yenguruve, sausages, mazai eji, mafuta emhuka, maorivhi, nuts, margarine, sweets uye confectionery. Pane kudaro, iwe unongoda kutora hove yemafuta , iyo inotengeswa mune chero mapeji muzvikamu zvakakosha zvinoshandisa kukanganisa kwayo.
Deredzai kushandiswa kwema carbohydrates ari nyore
Iri boka rezvinhu rinowanikwa mune masukese, uchi, shuga, jamu, porridges uye marudzi ose efurawa zvinogadzirwa (chingwa, pasta, pies, pelmeni, vareniki, makeke, makeke, nezvimwewo). Mahydrohydrates akakomba, aripo mumiriwo nemafuta - anobatsira mumuviri, haagoni kuregwa, asi kutungamirira nyore kune rimwe rinorema.
Kwete zvishandiso zvakagadzirwa
Zvinhu zvose zvakagadzirirwa kushandiswa hazvikurudzirwi kuti zvishandiswe. Izvi zvinosanganisira zvokudya zvekakani, chips, crackers, pasta, soda, nezvimwe. Zvinhu zvose zvaunotarisa zvinotapira zvinonhuwira, zvinonhuwira, madheyes, zvidziviriro (zvinowanzorehwa netsamba E uye nhamba nhatu nhamba, somuenzaniso, E251), inofanira kuiswa kunze kwekudya.
Movement 5 kavhiki!
Kuti uremerwe uremu, zvinokurudzirwa kuita aerobics kwehafu yenguva kaviri pazuva 4-5 mara pavhiki. Muzviitiko zvakanyanya, iwe unogona kumhanya muchinjikwa manheru.
Fungisisa nezvepuroteni
Vashandi vezvokudya vanotenda kuti kune kilogram imwe yehuremu hwako inofanira kunge inenge ma6 gramu eprotini pazuva. Ie. Mukadzi anorema makirogiramu makumi matanhatu anofanira kudya anenge 96 magamu emapuroteni. Zvakanakisisa kusarudza nyuchi, chifu chechifu kana hove dzakaderera-mafuta, uyewo kunwa mishonga yemakese yakakora. Kliniki inokuraira kuti unwe chikafu cheprotein apo iwe usingagoni kutora zvakakwana mapuroteni ekudya.
Mukuwedzera, kupa uye mazano akazara iwe unoda kunwa zvakanyanya sezvinobvira mvura yakachena yekunwa - zvinenge 2 maita pazuva. Mukubatana, zviyero izvi zvinotungamirira kukurumidza uye kubudirira kuora kurasikirwa.