Iko yakakwirira-koriori zvinhu zvinopinda mumuviri wedu nezvokudya zviya. Kana ichichera nekemikeme yakagadzika imwe gramu yemafuta kune zvigadzirwa zvekupedzisira (mvura uye carbon dioxide), anenge 9 kilocalories of energy anosunungurwa. Kuzvokudya zvine huwandu hwemafuta, zvinosanganisira mafuta ose ehove uye hove, mafuta, mafuta uye mazai emafuta.
Izvozvo zvinokonzerwa ne-caloric yemakrohydrates hafu yekoriki kubva kumafuta uye inenge 4 kilocalories per gram yezvinhu izvi. Nhamba yakawanda yemakrohydrates inowanikwa mumhando dzakasiyana-siyana dzechingwa, pasta, zviyo zvakasiyana-siyana (oat, buckwheat, rice, nezvimwe), confectionery. Iwe unofanirwawo kuziva kuti shuga imwe zana inenge yakachena yemakinhydrate, uye zvinokonzerwa ne caloric zana zana zvechigadzirwa ichi zvinenge 400 kilocalories.
Zvinyorwa zveCororic zveprotein zvinenge zvakaenzana nekoriori yehuwandu yemakhahydrates, kureva, apo imwe digraph yeprotheni yakaparadzaniswa mumuviri wekudya, zvinokwana 4 kilocalories zvakare ichabudiswa. Mishonga ine mapuroteni akakwirira anosanganisira nyama yakawanda uye hove, cottage cheese, mukaka, kefir, jisi, mazai, caviar, nyemba, mazai, nyemba.
Tinofanira kushandisa sei muupenyu hwedu hwemazuva ose ruzivo pamusoro pezvinyorwa zve caloric zveprotein, mafuta kana makhahydrates? Idzi ruzivo rwakakosha zvikuru kune avo vanoda kukurumidza kubvisa kuwedzera kwehutano hwemuviri. Ichocho ndechokuti iyo calori yakagadziriswa yezvokudya (uye naizvozvo zvokudya zvose) inonyanya kukosha kurema kwedu. Kana rimwe zuva tinowana nhamba yemapuroteni, mafuta uye makhahydrates, ayo ari muhuwandu hweakoriyori anopfuura zvakakwana kwatiri chiratidzo chekukosha kwesimba rezvokudya, saka huwandu hwekakori hunenge husingaoneki huchengetwa sezvinodiwa mafuta. Somugumisiro - kuonekwa kwekuwedzerwa muviri kwakanyanya, flabby chimiro, kuparara kwechido kubva kune vakomana vakasiyana ...
Saka, chii chaunofanira kuita mumamiriro ezvinhu aya? Chokutanga pane zvose, unofanirwa kuziva huwandu hwe caloric kudya kwaunoda. Ichi chiratidzo chinobva pane zvinhu zvakawanda: makore ako, uremu hwemuviri, unhu hwehutano hwemhizha, uwandu hwekuita zvepanyama munguva yako yega. Nzira yakanakisisa ndeyekuti, zvechokwadi, kuwana mazano kubva kune nyanzvi (a dietitian). Inofungidzirwa kuti marori anogadzirisa mapuroteni ose, mafuta uye makhahydrates muzvinyorwa zvezuva nezuva zvemunhu mukuru mumutengo anofanira kunge anenge anenge 3000 kilocalories (asi, zvakare, ichi chiratidzo chakanyatsosarudzwa).
Kana iwe uchigutsikana neuwandu hwako hwemazuva ano, iwe unotofanira kuve nechokwadi chokuti yako caloric kudya haipfuuri chiyero ichi. Muchiitiko ichi, makorikiti ose achabudiswa mumuviri wako nekuda kwekucheneswa kwemapuroteni, mafuta uye makhaidhaidhi yezvokudya, achange achishandiswa zvizere kupa zvirongwa zvehupenyu. Uye mafuta akawandisa anoisa haazombovipo.
Asi kana uine humwe uwandu hwehutano hwakanyanya uye saka uchida kuora muviri zvishomanana, unogona kuderedza nemaune zvinyorwa zve caloric zvekudya, i.e. Itai kuti irege kuenzana ne 3000 kilocalories, asi, iti, 2900. Munyaya iyi, kuitira kuti tive nekushaikwa kwemazana zana emakirori, muviri wedu uchamanikidzwa kuparadzanisa zvishomanana zvemafuta aripo mukati memaoko ayo zuva nezuva, uye uwandu hwemuviri wako huchaderera zvishoma nezvishoma.
Asi yeuka kuti pasinei nemamiriro ezvinhu haafaniri kuderedza mararamiro emakirori ekudya nekuderedza mapuroteni mukati mawo (ivo vanofanira kugamuchira zvinenge 90-100 gm pazuva). Asi huwandu hwemakrohydrates nemafuta anodyiwa zvinogona kuderedzwa zvishoma pasina kunyanya kunetseka nezvehutano hwako (kunyange iwe usingafaniri kubvisa zvachose kubva pakudya).
Nokudaro, kuziva ruzivo rwekakoric yezvimwe zvikamu zvekudya, izvo zvinosanganisira mapuroteni, mafuta uye makhahydrates, unokwanisa kukwanisa kurongedza kudya kwako uye kugadzirisa hunodiwa hwemufananidzo wako.