Chero mukadzi chero upi zvake ari kunyanya kuwandisa anofanira kutora matanho panguva yakakodzera kuti agadzirise chimiro chake. Mune mamiriro ekuonekwa kwe "kilogram" zvekare, kutanga pane zvose zvakakosha kumisa kuwedzera kukura kweadipose tissue. Izvi zvinogona kuitwa nekuderedza kushandiswa kwemishonga yezvokudya ine simba guru rekugona, i.e. ine nhamba yakawanda yezvokudya zvegorobhedhi uye mafuta. Kune vanhu vazhinji, zviyero izvi zvatove zvakakwana zvakakwana kuti vabvise zvakanyanya zveadipose tissue pane imwe nguva uye vadzokorora zvakare kubatana nekusimba kwechimiro. Zvisinei, kazhinji kuziva kwekudiwa kwekugadziriswa kwechimiro chavo kunosvika pabonde rakanaka apo dambudziko rekuvapo kwekureruka kwakanyanya kunowedzera kuva dambudziko rekugadzirwa kwechirwere chinonzi kuderedza. Muchiitiko ichi, nenzira yokufananidzira kutaura, kurwisana nehuwandu hwehutano hwemuviri kunofamba kune imwe koriori.
Saka, iwe ungaverenga sei nhamba yekoriori muidhini yawakabika? Kuti uite izvi, iwe unofanira kutanga kutanga uone huwandu hweprotini, mafuta uye makhahydrates akawanikwa mumagiramu 100 emugadzirwa. Kazhinji izvi data zvinogara zvichiratidzwa pane kuiswa kwezvinhu.
Zvadaro woverenga nhamba yose yezvikamu zvekudya izvo zvakaenda kugadzirira ndiro yako. Semuenzaniso, wakatora magiramu 200 emabhakkwheat ekubika kubika. Muga imwe neimwe magiramu echigadzirwa ichi ane 12 gramu eprotheni, 3 gramu emafuta uye 68 magamu emakrohydrates. Saizvozvowo, magiramu 200 e buckwheat ane 24 gramu eprotheni, 6 magamu emafuta uye 136 magamu emakrohydrates.
Zvino iwe unofanira kuverenga yakawanda yekoriki yehuwandu yezvokudya zvakagadzirirwa zvichienderana nehuwandu hwemhando yezvimwe zvezvikamu zvakanyorwa, zvichipiwa kuti gramu imwe yeproteine kana ma carbohydrates panguva yekujekesa mumuviri inopa inenge yakaenzana yemagetsi - anenge 4 kilocalories, uye gramu imwe yemafuta - 9 kilocalories. Muenzaniso wedu, iyo yose yekoriyamu yehuta ichave yakaita seyiyo: 24 gramu eprotheni × 4 kilocalories + 6 magamu emafuta × 9 kilocalories + 68 magamu ema carbohydrates × 4 kilocalories = 422 kilocalories.
Sezvaunogona kuona, kuverenga makorikori muzvokudya zvakagadzirirwa hausi basa rakaoma, iyo inogona kuitika kunyange yevadzidzi vepuraimari. Zvisinei, kana kuverenga koriori yezvokudya, zvimwe mibvunzo inogona kubuda inoda kujekeswa. Mhinduro iyi ndeyei?
Chokutanga, haugone kuwana nguva yakazara nezvehuwandu hwemashoko ezvinhu zvose zvinokosha zvekudya zvinovaka muviri (mapuroteni, mafuta uye makhahydrates) mune zvakatengwa. Semuenzaniso, kana iwe ukatenga chingwa kana chingwa chechingwa chakadai (kana chiri kutengeswa kunze kwekugadzirwa kwakakosha), iwe haungawani ruzivo rwaunoda nezvezvigadzirwa izvi, uye zvingave zvakare hazvina maturo kusangana nemutengesi kuti ubatsirwe. Hungu, uye danai nguva imwe neimwe mu laboratori yebhabheri, nemashoko pamusoro peprotheni kana mahydrohydrate mukati mechingwa, zvichida haungadi ... Kana zvakadaro, shandisa tafura ye caloric yezvokudya zvinowanikwa mumabhuku mazhinji nezvehutano hwakanaka uye hunogutsa. Muchiitiko ichi, iwe unofanirwa kutora zvigaro zvezvikamu zvikuru zvemasimba, uchitarisa deta yedular. Asi usanetseka zvakanyanya pamusoro pokururama kwehuwandu-kunyange zvazvo kusawirirana pakati pezvokwadi uye zvakagadzirwa nemuviri wezvinhu zvisingagoni kudzivirirwa, asi zvakadaro iko kukanganisa pano hakuzove kwakakura zvakanyanya sekusvibisa zvakanyanya data yako pane koriori yezvokudya.
Chechipiri, vazhinji vanotsauswa nemashoko pamusoro pekuvapo kwe micronutrients uye mavitamini muzvokudya. Pane mubvunzo unonzwisisika: sei tichiverenga koriori yehuwandu yemuidyo, tichifunga nezvezvinyorwa zveproteine, mafuta uye makhahydrates, asi haubhadhara zvinyorwa, semuenzaniso, magnesium, iron kana ascorbic acid? Ichokwadi ndechokuti zvose zvinyorwa uye mavhithamini zvinoshandiswa mumuviri kwete kuti zviparadzanise kusunungura simba, asi kuti zvibatanidzwe mumatokisiko akaoma (semuenzaniso, enzyme) uye kuvimbisa basa ravo rezvemagetsi, pamwe chete nekutonga kana kushanda nesimba mune imwe matanho (kusanganisira kudya). Nokudaro, ruzivo rwe microelements nemavhitamisi rwakaonekwa pazvokudya zvekudya ndiro ruzivo rwakakosha, kuratidza humwe rubatsiro rwechigadzirwa ichi, asi hahusi hunoenderana nehuwandu hwekuverenga makori muzvokubika zvakagadzirwa.
Kana tsamba yako yepaimba isina bhuku rine matafura ehuori, zvino izvi hazvisi chikonzero chekushungurudzika. Parizvino, pane mawebsite akasiyana-siyana paIndaneti anopa makoriri mune zvidyo iwe unogadzira pa-line.
Zvisinei, pasinei nokuti unoedza kuverenga sei makori muzvikapu zvawakabikwa, unofanirwa kuyeuka kuti kuziva caloric zvakagadzirwa zvekudya ndizvo zvakakosha kuti ubvise zvakanyanya kuwanda. Chinhu chinokosha chaunofanira kuita ndechokushandisa ruzivo urwu zvakanakira paunoronga kudya kwako. Mushure mezvose, pachavo mazamu ekuverenga kwemazana emakorikoni haagoni kukumanikidza kuramba kutora chikamu chinodyiwa chechiki yakakangwa kana kuti pie inotapira yakazara ne cherry jam yekudya kwemanheru ...