Chinokosha chechikamu chakakosha chechikafu ndechekusiyana kwezvokudya uye kuwandisa kwezvokudya. Nokudaro munhu wacho haambofi akanzwa nzara, uye simba rayo rinoramba richikwirira. Izvi zvinowanzoita kuti zvikamu zviduku zviduku zvezvokudya zvine utano zvine mafuta zvakaderera zvakaderedza, zvinoderedza nzara yevanhu - saka imudzivirire kuti arege kudya makorikiti akawandisa. Iyi ndiyo nheyo yevatsigiri vezvikamu zviduku, izvo zvinokurudzira kuti zvive kurasikirwa, uye vakasarudza mazwi neshoko ravo rekuti: "Fractional zvokudya - pane kurasikirwa!"
Harley Pasternak, mudzidzisi weHollywood anoyevedza, anopa urongwa hwake hwekudya zvakakosha kwekutapudza. Chinangwa chayo hachisi chokungorasikirwa nehutachiwana pane zvekudya zvishoma, asiwo kuti usadzokera kune yaimbova inorema munguva yemberi. Harley Pasternak ari kuvaka chirevo chake chechikamu chiduku chezvokudya pazvinhu zvishanu.
Fractional simba: Harley Pasternak uye kudya kwake kwezvinhu zvishanu
Mukudya uku, zvinhu zvose zvinovimba nemufananidzo 5. Mune mamwe mazwi, iyi nheyo yezvikamu zvishoma zvekudya kwekureruka kwekureruka inosanganisira mhando yezvikamu zvishanu: makhahydrates ane humbly glycemic index, 5 kana kupfuura magiramu emasikirwo emasikirwo, mapurotini asina mafuta akawanda, mafuta ane utano uye chinwa chisina shuga. Uye kune chido kanomwe pazuva. Izvi zvinoita kuti simba rako rirambe richichengetedza pfungwa dzekudzivirira mumuviri nehuwandu huwandu hwemaoriyori.
Iko glycemic index yechigadzirwa inotarirwa pamusana penguva iyo muviri unoda kuparadzanisa glucose muchigadzirwa, icho muviri wemunhu chinoshandisa sehuni, uye kutamisa ichi glucose muropa. Mishonga ine glycemic index - sezvibereko, michero, miriwo uye nyemba - kuwedzera muzana weglucose muropa zvishoma nezvishoma. Izvi zvinobatsira munhu kuti adzorere chido chake, uye kwenguva yakareba anonzwa akazara.
Chii chinoita kuti zvinotaurwa pamusoro apa zvidimbu zvekudya zvakakosha kune vakawanda vashandi ve Harley Pasternak ndiko kusakosha kwekudiwa kwekunyatsoverenga makori inopedzwa. Hezvino izvo mudzidzisi anoti: "Ndinokurudzira vatengi vangu kuti vasabatanidza zvakakosha zvakakura kuhukuru hwezvikamu kana kuyera zvokudya zvakagadzirwa, asi kuvimba nemashoko akajeka. Pandinotaura kuti ndinofanira kudya imwe kushumira yehadzi yehuku, izvi hazvirevi kuti panofanira kuva nemazamu masere akadaro. "
Zvokudya zvinokanganisa, zvichibva pakudya kwezvinhu zvishanu, zvinobvumira "zuva rekusununguka" muvhiki, rinobvumirwa kudya chero chaunoda. Iyi maitiro Harley Pasternak anoratidza kuti munhu akanga asingakwanisi kutarisana nemiedzo yakadai mukati mevhiki. Ichokwadi, anonyevera vashandi vake kuti vanoona "zuva rekusununguka" kwete semukana wekuedza zvose zvavanoona pamberi pake, asi semukana wekuzorora zvishoma. "Idya bundu iri kana chidimbu chekeki iwe waunoda kudya, asi mira pano," anodaro Harley.
Izvozvo zvakapatsanurwa-zvokudya zvinoguma here?
"Hungu," inopindura Harley Pasternak. Zvisinei, kudya kunokonzera zvishoma kunogona kukodzera kurasikirwa chete kana zviitiko zvinotevera zvichingotorwa:
- Iwe unodya kudya nechezasi glycemic index. Pamwoyo wepiramidhi yepasi GI ndeye miriwo - asparagus, artichokes, pepper, broccoli, cauliflower, celery, mashizha ehodhi, maBruxelles anokura, makomkete, mazai, radhi, peas, tomato uye zucchini. Zvadaro - michero: turkish peas, nyemba, lentils. Uyewo, zvimwe zvibereko nezvikoroti - maapuro, apricots, strawberries, mavhatini, cherries, machero, mazambiringa, kiwi, peaches, mandarins, pears, fresh pineapples, macheri.
- Ivhareji yeGI inoratidzirwa ne pasta, risi isina kubvongodzwa, chingwa chose, iyo yakakwirira ishuga, chingwa chakachena, mbatata uye upfu hwakachena.
- Mishonga neGI yakakwirira inotsiva nemapuroteni - hove, huku, nyama, mhuka, mazai, yoghuti, uyewo zvishoma zvamafuta asina kuwanikwa - maorivhi kana kuti rapeseed mafuta, nuts uye mafuta ane hove.
- Usakanganwa pamusoro pehuwandu hwe 30% - 70%, sezvo muchikamu chiduku chekudya icho chinowedzera kurasikirwa kwekurema kunokosha zvikuru. Ichi chiyero chinoratidza chiyero chemapurotini - mafuta uye zvokudya zvine GI shoma, iyo yaunosanganisira mumenyu yako.
- Idya kakawanda. Zvishoma nezvishoma zvinotapira, zvinowanikwa pachirongwa chechikamu chiduku chekudya kwekurema kwekureruka, chinowedzera simba rako pakakwirira. Mukufananidza, zvakasiyana-siyana zvakagadzirwa zvezvigadzirwa zvinobatsira zvinoita kuti unzwe uchidya kwenguva refu.
- Sarudza zviduku zvekudya. Panzvimbo yeimwe "zuva rekusununguka", zvibvumira kudya chiduku chiduku chezvigadzirwa kubva "pakurambidzwa rwandu" zuva nezuva.
Kupedzisa kukurukurirana pamusoro pezvokudya zvishoma, tinokurudzira mhando inoshandiswa - inoteverwa naEva Mentes naCatherine Hale:
Kutanga kudya kwemangwanani
- Omelette kubva 1 mazai, sipinashi yakagadzirwa zvakanaka uye mushroom, 1 chikafu chechingwa chega.
Yechipiri kudya mangwanani
- 1 kushumira kwekisiki cheese uye 1 apple.
Kudya
- 2 akafukidzwa eggplants.
Afternoon snack
- 1 yakasvibirira pear uye 10 toni kana nuts.
Kudya
- 200 gramu ye broccoli yakabikwa nearimoni yakabikwa uye yakawanda yemiti yakanaka inonhuhwirira.