Purotini kudya ndeye chirongwa chekudya, umo nzvimbo inotungamirira inopiwa kushandiswa kwemapuroteni. Mukufananidza nekuwedzera kwemazana emapurotini muzvokudya, kushandiswa kwama-carbohydrates, kunyanya shuga, kunoderedzwa. Somugumisiro, mutumbi unotanga kushingaira kupisa mafuta, uye kana iwe uchiri kutamba, zvino musimba unowedzera - nokuti mapuroteni ndiro chivako chikuru chekuvaka. Izvo zvikonzero nekuda kwechivako ichi chaanofarira mitambo.
Ndeapi musiyano pakati peprotheni neprotini?
Uyu mubvunzo unonyanya kufarirwa neavo vakangotanga kutamba mitambo kana kutora kufarira zvikuru kudya. Mhinduro yacho iri nyore - mapuroteni uye mapuroteni ane mazita maviri kune chinhu chimwe chete. Izvi zvinoreva kuti, mapuroteni kudya chirongwa cheprotein.
Mapuroteni kudya kwevakadzi nevarume: general
Pane mitezo yemitemo yakajeka iyo inoita kuti ichi chikafu chibudirire uye chakachengeteka mumuviri. Chinhu chinokosha icho chinofanira kuomerera kune chikafu chiduku (zvokudya zviduku 5-6 kakawanda pazuva). Mukuwedzera, iva nechokwadi chekunwa magirazi 8 emvura pazuva - girazi kwehafu yenguva isati yadya, imwe pakarepo mushure mekumuka, uye kugovera zvimwe zvese masikati uye usatora zvishoma kupfuura maawa mashanu mushure mekudya. Kudya kwekupedzisira kunofanira kupedzisira pa20: 00.
Purotini yekudya inobvumira zvinhu zvinotevera:
- chero zvigadzirwa zvekudya uye mishonga;
- chero hove uye huku;
- mazai chero ipi zvayo (maawa maviri kana maviri pavhiki);
- Iti yegreen uye yakasviba isina shuga, kofi nemvura;
- makomkomera, machena kabichi neholiflower, zucchini, eggplant, celery, dill, pumpkin, radish, sorrel, asparagus, sipinashi, mavarai eiii;
- lemon, cranberry.
Zvose izvi zvinomera zvinotofanira kunge zvichisanganiswa mune zvekudya zvose - dzinobatsira kugadzira mapuroteni ari nani.
Pasi pemutemo mukati memenyu pane zvinotevera:
- Marinated mishonga, mushwa uye sauerkraut;
- nyemba, chibage, mbatatisi, beet;
- chingwa, zvinyorwa uye chero ipi zvayo yakagadzirwa nemafuta;
- squid, crab sticks uye shrimp;
- doro, michero yeti uye zvimwe zvinwiwa;
- shuga;
- dairy products;
- pate nechiropa;
- nuts uye mbeu;
- chibereko;
- zviyo;
- chewing gums.
Mukuwedzera, rega kushandiswa kwezvokudya zvinotevera kusvika pa2 kavhiki pavhiki:
- chicken yakakangwa;
- salami, soseji yakabikwa nemaseseji;
- miti inotapira yaitamate, eggplant uye zucchini.
Mapuroteni kudya haatauri mapepa chaiwo - unogona kudya nyama nemiriwo zvakangoita chero ipi zvayo (zvechokwadi, kufarira nemafuta hakubvumirwi).
Mune shanduro yakasununguka yezvokudya, iwe unogona kungoerekana wakasongedza zvakagadzirwa zvekudya uye udye saizvozvo kwenguva yakakwana kusvikira iwe ukazadzisa zvaunoda. Iko kunewo gwaro rakaoma, iro rinogumira kudya uye rinorondedzera menyu.
MaProtein diet menu kwemakore 7-10
Tinopa menyu emaprotheni kudya kwemazuva 7-10, ayo maunokwanisa kukwanisa kurasikirwa na 3-4 kilogram yehuwandu hwehutano.
1 uye 6 zuva
- Kumbodhi: kofi.
- Mabiko: mazai akaoma akabikwa, kabichi saladi, girasi remusi.
- Kudya: hove yakabikwa / yakabikwa, mishonga.
2 uye 7 zuva
- Chirafuro: Kofi nebhasike.
- Mabiko: hove yakabikwa, yemiriwo saladhi.
- Kudya: 200 gramu yemombe yakabikwa, miriwo.
3 ne8 zuva
- Chirafuro: Kofi nebhasike.
- Zvokudya zvekudya : chicken chifu, chikafu ne zucchini kana zucchini.
- Kudya: 200 gramu ehove yakabikwa, kabichi saladi.
4 ne9 zuva
- Kumbodhi: kofi.
- Mabiko: evha, chidimbu chechizi, yakagadzira miriwo.
- Kudya: 200 gramu yemombe yakabikwa, mushonga wemuriwo mushonga.
5 uye 10 zuva
- Chirafu chemanheru: saladi yetikiti yakasviba nejisi remuori.
- Mambakwedza: hove yakabikwa, mushonga mutsva, girazi remusi.
- Kudya: mukaka wekuku, miriwo.
Kudya nenzira iyi, zvakakosha kuti usabvumira nzara uye cucumber kana tomato zvinyoroveswa masikati, kana iwe uchinzwa nzara. Iwe unogonawo kuva nehokudya nemashizha emiriwo azere namafuta.