Vakawanda vevechiri kuyaruka vanotarisana nechinetso chemafuta. Kudana nenyuchi hakusi. Icho chete kungofanana nemuviri kunoshandiswa kwehomoni panguva yekuyaruka. Nokudaro, kushandiswa kwezvokuzora, uye kunyanya nemishonga hakuzounzi kuguma kwenguva refu. Kana pane chido chekuderedza kuwandisa uye kuwedzerwa kwezvinyama, ipapo unofanira kutanga nezvokudya zvakakodzera kudya. Chimbofunga mitemo mitanhatu yekudya zvinovaka muviri inopesana nemakwenzi.
Idya michero yakawanda nezvikafu zvine chinyorwa chepasi cheglycemic.
Kuti uderedze acne, kureva kuti, acne, edza kudya zvingwa nechepasi glycemic index. Iko glycemic index yezvigadzirwa zvinoratidza chiyero apo chigadzirwa chinoparadzaniswa mumuviri, kutendeuka ku glucose. Glucose ndiyo inoshandisa simba redu. Kana glucose inopinda muropa rinopfuura muviri yedu inoda, zvinochengetwa munzvimbo yakachengetwa nenzira yemafuta. Zvishandiso nechepasi glycemic index zvinogadzirwa zvishoma nezvishoma. Glucose inouya mune zvikamu zvakatsvaga uye ine nguva yekugadziriswa, kwete kuunganidza mumafuta mashupu. Mukuwedzera, mushure mekudya kudya kwakaderera-glycemic, kunzwa kwekusagadzikana kunoramba kwenguva refu.
Itafura ine glycemic index yezvigadzirwa zvinogona kuwanikwa paInternet. Asi muchidimbu unogona kukurudzira zvinhu zvinotevera:
- Bhabheri: chingwa chakasviba, chingwa ne branichi uye zviyo zvegorosi, oatmeal cookies.
- Kashi kubva mumunda wose - chikafu chinonaka chekudya kune acne. Zvinokurudzirwa kusashandisa zvisikwa zvose zvemafuta, purogirini dzenguva pfupi, gorosi uye mupunga wakaputika. Asi risi tsvuku inobatsira zvikuru.
- Mhando dzose dzemabriji. Kunyanya strawberries uye raspberries. Mhete dzinosanganisirawo zvinhu zvakawanda zvinobatsira paganda. High index ye glycemic index muwatermelon (iyi ihwowo berry). Asi kupa nguva yaro, hazvifaniri kukoshesa kunakidza kwakadaro.
- Kubva michero: apuro, apricots, peaches, pears, machero. Asi michero yemaginha inogadzira zvinopesana.
- Miti inoparadzaniswa kuva makamu maviri akatarisana. Zvechokwadi, miriwo yose inobatsira. Asi muhondo yekurwisana nemaperembudzi, isu tichabatsira: garlic, mashizha, tomate. Uyewo anyanisi, kabichi, pepper, broccoli, eggplant, soya, peas, nyemba. Chimwe chinopesana chinowanikwa neRaharabaga, parsnip, mbatata, zucchini, dzungu, chibage, turnip.
- Mbeu yeSarflower. Mushroom. Walnuts. Peanuts. Zvibereko zvakaoma.
- Hauna uhu hwakaoma-mukaka mishonga.
- Zvinotyisa chokoti (kwete marisi).
Iwe unofanirwa kuve wakanyatsocherechedza nezvokunwa zvinotapira zvinobva pashuga. Kunyangwe kune zvitsva zvinomesa. Kunwa padumbu risina chinhu, vanokurumidza kudyiwa, vachikanda muropa chirwere chikuru cheshuga. Ivhagresi inoshandiswa pasi. Saka, zviri nani kudya zvinonaka zvinonwiwa panguva kana mushure mekudya. Pamajisi, apuro, marinarine, pineapple zvinonyanya kubatsira mukurwisana nemakwenzi. Zvechokwadi, pasina shuga. Kazhinji, shuga muhuwandu hwakawanda uyewo muvengi weganda.
Usashandisa zvisina kunaka michina yemakisi.
Zvidzidzo zvakaratidza kuti kune ukama hwakananga pakati pekushandisa kwezvigadzirwa zvemishonga uye kuonekwa kwechigamba. Zvigadzirwa zvekudya zvinokonzera kugadzirwa kwe insulini uye testosterone. Omega-6 fatty acids iri mumukaka inopikisana neOmega-3 fatty acids inobatsira. Omega-3 acids kurwisana nekuputika.
Zvechokwadi, haugoni kukanda mishonga yemisi, kunyanya mukuyaruka. Kungotenga zvigadzirwa zvemishonga nemafuta akawandisa uye pasina kuwedzera kwehuga. Kubhadhara kudiwa kwe calcium, kudya zvimwe: sardines, mazai, parsley, maarmond, mafuta emuorivhi.
Wedzera kudyiwa kweOmega-3 fatty acids.
Kuti urege kuputika kweganda, iwe unofanirwa kurega mafuta "akaderera". Mafuta akadaro anowanikwa mune zvokudya zvakawanda zvinogadzirwa. Kanganwa nenguva yezvokudya zvingwa, makiki, zvokudya zvinokurumidza (porridge, mashedati, masita, masuka). Kanganwa, zvichida zvachose, pamusoro pekudya kwekutsanya-kudya kwekukurumidza.
Asi vamwe vanodya zvokudya zvakagadzirwa ne omega-3 fatty acids. Icho chinhu chinonyanya kukosha mukudya kunovaka muviri kunopesana nemakwenzi. Izvi zvinosanganisira hove yakasviba, mafuta anonyorerwa, firsese. Uyewo, zvido zvehuwandu hwehuwandu hwemafuta anodiwa uye mapuroteni ndiwo: sardines, shrimps, mussels, sea kale, nuts. Kana iwe usingakwanisi kutenga zvigadzirwa izvi nguva dzose, unogona kubatsira muviri ne capsules nehove mafuta.
Zviponese pachako kubva kumhizha yezvokudya.
Kuedza kuderedza mari, huwandu hwezvokudya zvekudya huri mumabhizimisi hunoshandisa zvigadzirwa zviduku. Inonyanya kuipa kuvepo mavari emafuta anotengesa anokonzera acne. Nyatsoongorora zvinyorwa zvezvigadzirwa zvauri kutenga. Zvokudya zvinofanira kugadzirirwa pamba. Yakabikwa pamhepo, inoramba ichishanda uye inenge isina makemikari inotyisa.
Chengetedza asidi-tsananguro yekasi.
I-Acid-base balance inokwana pakati peacidic uye alkaline zvinhu zvatinoshandisa mukati. Kuti urambe uine huwandu hwakadaro, zvakakosha kuverenga mishonga yakadyiwa. Pamusoro pe ¼ chikamu chezvinhu zvinogadziriswa zvinofanira kuenzanisa ¾ zvezvigadzirwa zvemagetsi. Acid-base balance inokosha kune intercellular metabolism uye inokanganisa kuratidzwa kwemakwenzi.
Kushandura zvokudya zvakapfuma mumvura, izvi ndezvirimwa nemichero. Inobatsira kunwa mvura yemvura, yakafuma mu bicarbonates. Mienzaniso yezvigadzirwa zvinogadzirisa: zviyo, chingwa, parmesan cheese. Mamwe mashoko pamusoro pemazinga e-acid-base anogona kuwanikwa kubva kune anyanzvi.
Ida mararamiro akanaka.
Izvozvo zvingaita sezviri pachena, asi mararamiro ane hutano anopa hutano hwakanaka. Kusanganisira hutano hweganda. Nzira youpenyu inobva pane zvinhu zvina: mumuviri uye mupfungwa, chikafu, kurara uye kukanganiswa kwekunetseka. Vana vaduku vanofanira kuita zvemitambo yakasimba. Muzvokudya zvinokurudzirwa kutevera mutemo we "makota mana". Muzvokudya zvinofanira kuva chechina chezvibereko, chechina yemiriwo yakasvibirira, yechina yezvimedu zvakagadzirwa uye chikamu cheproteine. Kuti urarame zvakakosha kuisa pasi mushure mekutanga kutambiswa, kunyange kana kuneta kusanzwiki. Kusvetwa chiratidzo chemuviri wako kuti chinoda zororo.
Kushandisa mitemo 6 yezvokudya zvinopesana nemakemikari haikwanisi kuderedza zvirwere zvinopisa zveganda, asiwo kusimbisa muviri wose.