Vanhu vakawanda vane uremu hunorema, nzira dzakawanda dzokugadzirisa nayo. Chirwere chepasi rose che kilograms harina kuwanikwa kusvika ikozvino, asi pane zvimwe zvishoma nzira iyo vanachiremba vasina chavanopesana nazvo.
Ichokwadi kuti kudya kwakasimba kunokuvadza, vagara vaziva zvose. Kwete kwenguva refu yapfuura, zvave zvichiita tsvakurudzo yesayenzi navanachiremba, ivo vakataura chirevo pamusoro pechimbo chemazana chinonzi chizivo cheprotein: zvakabva zvati hatisi kuwedzera kuwanda kubva kuwandisa kwemakhahydrates, saka hazvina kukwana uye zvinokuvadza kugara pane imwe yeprotein. Ndiani anoziva, zvichida mumakore makumi mashanu nguva nguva dziri pasi apa kuti uremerwe uremu, zvakare, uchawana zvikanganiso. Asi pavanenge vari-yakanakisisa uye inobudirira yehudhiodology yemazuva ano inopa.
1. FROZEN NUTRITION
Yakatanga kutaurirwa pamusoro pemakore makumi mapfumbamwe emakore ekupedzisira, asi yakaratidza kubudirira kwayo pakutanga kwema 90. Panguva imwechete yakasimbiswa kuti mafuta ari kumativi haana kusiyana zvakanyanya namafuta ari muzvokudya, izvo zvinoreva kuti zvakakodzera kushandura kune zvokudya zvakaderera-mafuta, sezvo uremu huchatanga kubuda.
Ichi chikafu chiri nyore kupfuura mamwe ose. Iwe uzere nesimba uye simba, idya chero chinhu uye chero nguva, uye uremu hunoderedzwa ne 1.5-2 kg pamwedzi.
Izvozvo, zvakawanda sechiremba vanobvumirana uye vanorumbidza. Ichokwadi, zvinofungidzirwa kuti zvinhu zvose zvinowanikwa kwauri patafura kana mufiriji, zvichave zvakaderera-mafuta kana pasi-mafuta. Kana nyama, saka yakakonda nyama yenyama kana nyama yenguruve, turkey kana nyama isina ganda. Kana iyo hove, iyo ikodhi, mapundu uye nezvimwewo: mafuta mackerel kana salmoni inogona kudyiwa 1-2 chete pamwedzi. Kana mapekese, ipapo marmalade, pastilles uye maruva emvura. Misi uye kefir - 1%, cottage cheese - skim. Zuva haritenderwi kudarika 40-50 gm emafuta.
Nhauriro yedu:
+ zviri nani kubvumira kupfuura zvimwe zvokudya
+ hapana zvinorambidzwa
+ pane chero nguva uye kupi zvako waunoda
+ hapana chikonzero chokuverenga makoriyori
+ zvinhu zvinowanika pachena pachena
+ kukanganiswa kwomunhu mumwe nomumwe kunotorwa
- Nechiremera chakasimba chemafuta (pasi pe15-20 g pazuva), kushayikwa kwevhithamini yakawanda-mafuta, D, E, K uye polyunsaturated mafuta acid inogona kuitika.
2. KAKWADZWA ZVOKUDYA (KUKUNDA)
"Zvokudya zvitsva", iyo yainzi kunyorera (kubva kuChirungu kunodyisa - "kudya") chaizvoizvo, yakagara ichizivikanwa. Ichi ndicho chikafu chiduku, chinobatsira zvose nokuda kwehuwandu hunorema, uye nekuda kwezvirwere zvegumbo remimba. Iyo inobatsira zvikuru - kubisa kunoderedza zuva rega-calorie inowanikwa. Masayendisiti akacherechedza kuti kakawanda tinodya, mazana emakirori atinofanira kuazadza.
Pakati pavheji, koriori yehuwandu hwezvokudya yakaderedzwa ne 10-15%.
Kuti uchengetedze uremu, uye izvi zvakanaka, asi kudyara kunobatsira vamwe vaviri. Kana pasina kunyanya kudya (uye nekudyisa zvishoma zvishoma hazviitike), munhu anochengetedza zvakanaka usiku huno uye kushanda nesimba zuva rose, uye simba rake rinowanzowedzera. Zvakanaka, pakupedzisira, zvichirwisana nemafuta ekugadzirisa kurara kwetsika, iyo iyo pachayo inotungamirirawo kuderedza kurasikirwa.
Nhauriro yedu:
+ kudya kwakadaro kunobatsira muzvirwere zvepachiviri chepamuviri, zvinodzivirira kukura kwe atherosclerosis, arterial hypertension, kunonoka kuderedza kukwegura.
+ Kurasikirwa kwemigero inokonzerwa nokukanda kunogona kusimbiswa zvakasimba kana kuderera kunopfuurawo kune zvokudya zvakaderera-mafuta
- kana iwe usati uri mudzimai weimba , iwe unofanira kutakura zvokudya newe nguva dzose: haugoni kudya kudya.
3. MODZIDZO WEDISH
Kana 50-60% yezvokudya zvako yakaoma makhahydrates, 25-35% "akanaka" (mono- uye polyunsaturated) mafuta, uye 10-20% ndiwo mapuroteni, unogona kuzvirumbidza iwe pachako: chikafu chako chakakosha. Iwe hausi mutevedzeri wezvokudya uye haugone kuverenga mishonga mumidziyo? Zvadaro shandisa ndiro yakagadzirwa. Achakuudza kuti ndezvipi zvekudya uye chiyero chinofanira kunge chiri pafura yako, shandura hukuru hwezvikamu - uye kubatsira kurasika!
Kana mukati megore, zuva rega roga kuti vadye uye vadye pa "plate model", zvinonzwisisika kuderedza 20-25 kg.
Saka, tinotora ndiro yakajairika yekodhi yechipiri uye mupfungwa tinoipatsanura kuita zvikamu zvina. Hafu inofanira kutorwa nemiriwo - yakabikwa, yakabikwa kana yakabikwa mukafuro kaviri, pane grill, ine mafuta mashoma kana mafuta mashoma (sai, juimu, bhariamic vhiniga), kana kuti pasina refueling.
Chikamu chechina chinonaka (zviyo zvakabikwa, mbatata, pasta), zvakare akapfekedzwa nemafuta asina mafuta (kwete 120-150 g). Chimwe chikamu cheplate inotorwa neprotheni yekudya (yakaderera mafuta nyama, hove, huku kana hutende pasina ganda, hove, marumusi) - inorema kusvika ku100 g.
Kunwa masikati kana kudya kwemanheru kunotevera mukaka usina mafuta, kefir, tee unsweetened kana mvura. Iwe unogona kuwedzerwa kudya 1-2 zvidimbu zvezvokudya zvezviyo zvakakwana, uye dessert kuti unakidzwe nemichero kana majikiji.
Nhauriro yedu:
+ kudya kwakasiyana-siyana, kwakagadzikana mune zvakawanda mavitamini uye microelements
+ zviduku zvezvipingamupinyi
+ hapana chikonzero chokuverenga makoriyori
+ zvinhu zvinowanika pachena pachena
+ kukanganiswa kwomunhu mumwe nomumwe kunotorwa
- Zvokudya zvinogona kunge zvisingasunungurwi kune avo vanoda kutungamirirwa, mapuranga akaoma uye nhanho-nhanho-mirairo.
4. BHUKU "TARIRA ZVAKANAKA"
Kuti uderedze uremu, iwe unoda kusanganiswa kwezvinhu zvitatu-chikafu, motokari uye zvepfungwa-mupfungwa. Kirasi "HP" inofunga zvose zvitatu. Pano iwe uchazviwana uri mudenderedzwa revanhu vanofunga. Iwe uchapiwa mazano pamusoro pezvokudya (kuenzanisa maererano ne "plate model", pasi-mafuta, chikamu). Vachakuudza pamusoro pekutsva kwemafuta. Uye zvinonyanya kukosha - tsanangura kuti zvinorwadza sei kubatanidza unyanzvi hutsva nemitambo yekare.
Nyanzvi dzakawanda dzinobvumirana kuti chinhu chikuru chekurasikirwa kwemazivi ndiko kugadzirisa matambudziko avo epfungwa.
Mumuviri, zvinhu zvose zvinopindirana, uye tinoedza kubhadhara kusasha kwechinhu chimwe kupfuura imwe. Nokudaro, zvokudya zvinogona kutitsiva isu, zvidzivirire pakuzvidya mwoyo. Nekuzvidzivirira kwepasi, kunyanya kudarika kunopa pfungwa yekusimba uye kunowedzera kuzvivimba. Makirasi emapoka mubhubhu "Tinoderedza Kuresa Zvakanaka" anobatsira munhu kuti atsungirire matambudziko ake, kuzvikudza kuzvidzora - uye pakupedzisira kurasika.
Nhauriro yedu:
+ kuwirirana kusvika
+ mararamiro anoita mararamiro, ayo anotungamirira kumigumisiro isingagumi
+ yakagadzirirwa uye yakachengeteka nzira iyo yakawanda yakawandisa
- Mutikiti kune makiragi mubhadharo
- mishonga uye kudya maererano ne "HP" system inofungidzirwa muhutano, uye kune mikana yekushandiswa zvisina kunaka - somuenzaniso, kushandisa zvidzidzo zvezuva nezuva pamasipi.
5. VANODZIDZA VANHU
Iyo satiety ye chigadzirwa uye yakarori yakagadzikana haina kufanana kune mumwe nemumwe. Muenzaniso wakareruka ndiwo magiramu 200 emucheka wakabikwa uye supuni yehuta yemafuta: kune 150 kcal ipapo uye ikoko, asi mupunga unowedzera kuwandisa. Vachiziva izvi, varairi vakatanga kugadzira zvigadzirwa "zvine huwandu hwakawanda hwemafuta" - cocktails, zvidimbu uye zvingwa zvinokurudzira kuora.
Havana kuparadzanisa mafuta anouya nechingwa, uye haafaniri kubvisa chepfu. Kungofanana nehupamhi hwemaprotinini, mavitamini, zvicherwa uye kuongorora zvinhu, cocktails dzinokurumidza kuzere. Uye kana iwe uchivatora usati wadya (pasina chikonzero chinofanira kuchinjwa nemafuro ezvokudya !), Iko caloric kudya kwezuva nezuva iyo pachayo ichaderera ne20-30%.
Muyero wekurema nekurasikirwa nekugamuchira mariki - kubva 2 kusvika ku 4 kg pamwedzi.
Zvisinei, vanachiremba vanopa mazano mashoma kuti vakwanise kutarisa kudikanwa kwekureruka nekurema uye zvimwe - kunyaradza nekugara zvakanaka. Pashure pezvose, basa shoma ratinoshandisa pakurasikirwa kwekurema, zvinenge zviri nyore kuchengeta chigumisiro.
Nhauriro yedu:
+ gorgeous snack
+ zvinokonzerwa nekororiki yezvokudya zvinoderedzwa pakarepo (mushure mekudya iwe uchida kudya zvishoma)
+ inowedzera kudya kunovaka muviri nemavhithamini ane simba uye microelements
ingasada kufara
Kuti zvive nemigumisiro yakakura, kuwedzera kugadziriswa kwezvokudya
6. ZVA-CALORIES DIET
Kuongorora kwesayenzi pamhuka kwakaratidza kuti kuderera kwekoriori kuwedzerwa kunowedzera mararamiro ehupenyu ne40%. Ko kudya kwakakwana kwekoriori kunogona kuita vanhu vagara kwenguva refu here? "Hungu," akadaro chiJapane chinonzi Okinawa chivimbo, zvichibva pakucherechedzwa kwevakwegura vake vanobva pachitsuwa cheReway. Muzvokudya zvavo, vane 20% vashoma makoriki vachienzaniswa nevamwe vanhu vari munyika yekumuka kwezuva, asi vanorarama makore manomwe nemakore manomwe!
Caloric zvakadyiwa zvekudya zvinoderedzwa nekubvisa marudzi ose ekukuvadza, zvakadai semafuta uye masukisi.
Asi magidhi, miriwo, hove, huku, mazai ega nemagumbe zvinogamuchirwa nenzira dzose. Vatengi vevateveri veafuta veOkinawa vanopedzisira vashoma, nguva nenguva chete vanozvibvumira kuti vawane nguva yehadhi nemafuta yemiriwo kana kudya avocados.
Kune vatevedzeri, kudya kwekoriki yakaderera kune mararamiro ehupenyu, uye kurasikirwa kwekutema hakusi kuguma kwahwo pachako. Muviri wehuwandu hwevanhu akadaro huri pasi pekugara - uye zvinogona kunge zvisina kudaro, kana zuva nezuva kuti udye 1200-1300 kcal chete?
Nhauriro yedu:
+ chikonzero chekudya - kugadzirisa unhu hwekudya
+ inogona kutakura mutoro kubva pakati pevakafa pakatanga kuora muviri
- hapana dare rakavimbika pamusoro pemigumisiro yezvishoma zvekudya kwekoriori pane tarisiro yeupenyu
- iwe unofaniri kuzvichengeta uri kutonga
kuwedzera chikafu ichi chiduku pamwe nemitoro yepanyama, zvichida, haichabudiriri
kushayikwa kwevhithamini uye microelements yakasikwa
zvinopesana nevanhu vane chido chekutenda uye anorexia
- haishanduri nzira yehupenyu, inopa chikonzero chechinguva
- mukana wekuvhiringidzika uye kudzoka kwe kilogiramu kwakakwirira
7. MASHOKO OKUITA
Kana iwe uchitenda Mireille Guiliano, munyori webhuku rakanakisisa rinotengesa "Sei vakadzi veFrance vasina mafuta?", Vagari venyika varo vanoda chingwa, musaramba mariniti uye musatambura nokuzvidemba. Vanonamatira miriwo nemichero, kutevera mutemo "zvishoma zviri nani" nekuzvidza kudya kwakakurumidza. Vakadzi vechiFrench havatendi zviyero, asi "zipper syndrome". Vanofamba uye havashandisi elevators. Uye ndicho chikonzero ivo vane chimiro chakaisvonaka!
Kune vaverengi vake Mireille anokuraira kuti adzidze kurapa zvokudya zvinyararire, pasina kushingaira, pane kazhinji uye zvishoma nezviduku, fambisa zvakawanda uye kunwa mvura yakawanda.
Nyaya inokosha yeFrenchwoman: "Kana pasina nguva yekugara pasi kudya, zviri nani kuti usadye zvachose."
Iyo nzira inosanganisira zvikamu zvitatu. Yokutanga (masvondo matatu) - kuchengeta diary: ichakubatsira iwe kuziva utera hwako. Chikamu chechipiri (kubvira pamwedzi kusvika kune matatu) ndechekuchinja kwekudya. Munguva ino, unofanira kudzidza kufara nehuwandu hwezvokudya, kwete huwandu hwayo. Chikamu chechitatu chakafanana nechechipiri, asi chave kutokwanisika kutaurira "kukuvadza" mukati mokudya, izvo zvakarambidzwa kare. Uye zvino inouya danho rekuchengetedza chiremera chakanaka: iwe unoramba uchirarama semukadzi wechiFrench kusvika pakuguma kwemazuva ako.
Nhauriro yedu:
+ hapana zvinorambidzwa zvachose
+ "kutamba" nzira yokuderedza uremu hwakawanda
+ inogona kushandiswa senzira yefilosofi mukubatana nedzimwe nzira dzokuti uwane uremu
- inoda zivo yakawanda pamusoro pezvibereko
8. MITEMO YEGLYCEMIC INDEX
Pfungwa ye glycemic index (GI) yakatanga kuiswa mukuita navanachiremba vakabatsira vane chirwere cheshuga. Ichokwadi ndechokuti kudya kwekhabhohydrate kunochinja huwandu hwehuga muropa nenzira dzakasiyana. Mimwe michina inomutsa ichikosha, vamwe - midzi, vamwe-vaduku. Uku kukwanisa kwaive kunziwo glycemic index (GI). Nokuti chikamu chinotorwa GI glucose kana chingwa chakachena, chakaenzana ne100. GI kubva pane makumi manomwe nepamusoro inofungidzirwa yakakwirira, kubva pa 56 kusvika ku69 - iri pakati, kubva kune 55 nekudzika-pasi. GI shoma, zviri nani kurasika.
Kudzidza glycemic indexes iri nyore, kunyange zvakadaro chigadzirwa chimwechete chinogona kuva neGI yakasiyana zvichienderana nekurapa.
Somuenzaniso, yakaderera muzviyo zvakakanganiswa kupfuura mumhepo inoputika kana popcorn. Mukuwedzera, usakanganwa kuti kune zvibereko zvine GI, kunyange zvazvo zviduku, asi mafuta ane huwandu. Icho chokoti uye nutswe.
Imwe "njere," iyo inofanirawo kugara ichiyeukwa, ndeyokuti chigadzirwa chemiti chinogona kusiyana zvichienderana nokuti takaidya zvakasiyana kune zvimwe zvokudya kana pamwe chete nayo. Kana imwe GI dish yakakwirira kudarika imwe, iyo iyo yakawanda ichaputsa mamiriro acho nenzira yayo. Nokudaro, kunyanya, dieters pane glycemic index haina kukurudzirwa kuti adye kudya kwekudya kwevhiriji uye mazai mazai.
Nhauriro yedu:
+ inogona kushandiswa nevari vaviri vane chirwere cheshuga uye vanhu vanotambura nokuwedzererwa uye kutyorwa kwemakinhydrate metabolism.
- pane nhamba yemagungano nemiganhu, musoro unofamba-famba
- haishanduri nzira yehupenyu, inopa chikonzero chechinguva
- mukana wekuvhiringidzika uye kudzoka kwe kilogiramu kwakakwirira