Kune zvikafu zvakawanda zvakasiyana siyana zvinopikira kushamisa kunokonzerwa nekanguva kaduku. Chimwe chezvokudya izvi ndezvokudya kwekhabhohydrate. Ngationei zvamungadya pazvokudya zve-carbohydrate.
Carbohydrates ndeimwe yezvinhu zvakakosha zvikuru zviri mune zvokudya. Iko kunotya kudyiwa kwe-carbohydrate, tinonzwa mazhenje esimba uye zvakanakisisa kushanda.
Zvokudya zvose zveglupuhydrate zvakakamurwa nenhamba yemafuta ehydrohydrates pazuva
- pasi-carbohydrate - kudya kwekhakodhidhi zuva nezuva kusvika 125 gramu;
- kamu-carbohydrate yakaoma - kusvika kusvika magiramu makumi maviri emakrohydrates pazuva.
Zvokudya izvi zvakagadzirwa nevana vezvokudya, avo mune zvidzidzo zvavo vakauya kune zvakagadziriswa - vane mhosva yekuwedzera nzara iyakabhaidhaidho yatinopedza, kana tikavaisa kune ivo kubva pakudya kwavo, chido chekudya chicharamba chichiderera, uye saka zviyamu zvishoma zvinotanga kusungunuka. Ihwo huwandu hwezvokudya zve-carbohydrate ndeyokuti nekuderedza zvakananga kuwanda kwemakhahydrates anodyiwa, hatisi kuwedzera kushandiswa kwezvinhu zvakadai semafuta nemaprotini. Hazvibviri kusaona kuti kudya nenzira iyi, hatikuvadzi muviri wedu nenzira ipi zvayo. Chero kudya chero kupi zvako hakusi kungowedzera chete, asiwo kuderedza.
Izvo zvakakosha zvezvokudya zve-carbohydrates.
1. Chinhu chinonyanya kukosha mukutsvaka kunaka - kudya kunoshanda!
2. Chinhu chakakosha zvikuru - mararamiro ehuwandu hwezvokudya zvaunodya haaderedzi, muviri unenge usina kunzwa uchinzwa nzara.
3. Hatisi kuderedza kuwanda kwemapurotini anodyiwa, asi isu hatisi kuwedzera, saka muviri wedu unogadzirisa zvakakwana nzira yeupenyu, mapuroteni anopa mafuta ekupisa, kunyanya pasi poutambudziko hwepanyama.
4. Munguva iyi yekudya, muviri unotanga kubudisa zvinhu zvakakosha-ketone, izvo zvinoitawo kuti mafuta anokurumidza kupisa. Mukuwedzera, izvi zvinhu zvakanakisisa zvinorwisa zvinodhaka.
Zvisina kunaka zvezvokudya zve-carbohydrate.
1. Kushandisa zvakanyanya mapuroteni emiti kunodarika zvakakosha zvirongwa zvemuviri - kunyanya chiropa.
2. Mapuroteni anokwanisa kuva nemafuta akawanda. Saka, iwe unoda kunyatsosarudza michina.
3. Izvo zvakataurwa pamusoro apa ketone zvinhu hazvina kungobatsira chete pakurasikirwa kwemazivi, asiwo zvinokanganisa chiropa, uropi netsvo
4. Kuwandisa kwemahydrohydrates mumutumbi kunotungamirira pakuumbwa kwemitumbi yeketone, iyo inokanganisa chiropa, mafungiro uye uropi.
5. Zvechokwadi, kuvharwa kupi zvako kwekudya kunovaka kunokonzera kushayikwa mumuviri wemishonga, acids nemaminerari, izvo zvinokanganisa maitiro emuviri.
Iye zvino ngationei maitiro ekudya kudya kweakagidhadhi uye taura pamusoro pezvaungadya pazvokudya zve-carbohydrates.
Mhando dzayo dzose dzakaderedzwa kusvika pakucherechedza mitemo inokosha:
- Yese saladhi ndiro yakagadzirwa nemvura yemonamu chete, pamusana-neine maorivhi kana mafuta emiriwo;
- Kubata chikafu mumafuta eorivhi, asi zviri nani kuti usasva. Chikafu uye mazai zvinonyanya kuchenjera kubika, uye miriwo kudya mbishi.
- Mushure mekudya, musanwa kwehafu yenguva.
- Usadya mushure mema8 masikati manheru.
- Gura chiyero chezuva nezuva hachisi chikamu chiduku uye udye maawa matatu oga oga.
- Nhamba yezuva nezuva yezvokudya haifaniri kudarika 300 gramu.
Kune marudzi mazhinji ezvokudya zvakadaro. Izvi zvinosanganisira yakakurumbira "Kremlin kudya", kwete-carbohydrates kudya zveAatkins nePevzner, pasi-carbohydrates zvokudya zveKim Protasov, "Zvigadzirwa gumi. Tichakurukura maverengi ezvo muchidimbu.
The Atkins Diet.
Zita rechipiri ndiro kudya kwevana vaAmerica. Ichi chikafu chakagadzirirwa kwenguva yakareba yekushanda pane zvimwe zvingasarudzwa. Izvo zvakaoma zvikuru kune munhu ane zvishoma. Mumazuva okutanga kuderedza kuderedza kunowanzoitika, muviri nekuda kwekushaya simba unotanga kuvhomora kubva mumasero ayo, semugumisiro, pamwe chete nemakirogiramu akawanda, masimba anoenda. Kushaya simba nguva dzose kunokanganisa mafungiro uye kushanda kwomunhu.
Kana iwe uchiri kusarudza kuedza kudya kweAtkins iwe pachako, tora iwe pachako iwe pachako zvokudya zvinyorwa. Iye zvino iwe uchada kuverenga makodhihydrates akangodaro chaiwo mazana zana e gramu zuva rimwe nerimwe. Inokurudzirwa nokukurumidza kushaya kurasikirwa kana uchidyiwa nezuva kuti usapfuuri magiramu makumi maviri emakrohydrates. Zvinorambidzwa kudya zvese zvezviyo, zvipuka zveupfu, shuga uye zvinogadzirwa neshuga - sweets, michero, mimwe miriwo - gorosi, karoti, mbatatisi, pasina mamiriro ezvinhu iwe unofanira kunwa doro.
Iwe unobvumirwa kudya nyama, mazai, hove, miriwo. Ita tafura yezvigadzirwa zvine kabhoni uye ramba wakatarira pane zvaunodya.
Zvokudya zveCarbohydrate.
Mune mhando yezvokudya iwe unogona kudya chikamu chisingaverengeki che nyama, gungwa, cottage cheese uye cheeses zvinobvumirwa. Zvinotarisirwa zuva rega roga kuti uise mukati mokudya miriwo miriwo, mashizha, kubva kunezvibereko - chete macrorus, uye, zvechokwadi, maitiro. Sezvo kune zvigadzirwa zvebhabhi zvinoshushikana ... ... zvinhu zvose zvakaoma zvikuru pano. Kana zvachose kusingagumiki, ipapo chimwe chikamu chechingwa chine mutsvuku chinobvumirwa, asi chisingadikanwi zvakanyanya.
Menyu ine yega isiri-carbohydrate yekudya:
1 Kushinwa kwemafuro: ½ mazambiringa mazambiringa (anogona kuchinjwa nemvura yakasimwa isina shuga);
2 kudya kwamangwanani: 2 mazai neiyo isati yatsvaira kana kofi.
Zvokudya zvemasikati: Idya mangwanani emangwanani.
Kudya: kubika chimedu che nyama kana hove, ita saladi.
Manheru masikati: inwa mukombe weiyo isati yemafuta.
Vamwe vezvokudya zvinovaka muviri vanokurudzira kudya kwekhabhohydrate, asi vanhu vane hutano uye vane simba. Isu takashandiswa kuzviisa mumapurani akasiyana-siyana uye tichitambudza miviri yedu, kuti takagadzirira chero chinhu nekuda kwekunaka. Asi kazhinji zvakakwana kuti uchinje kudya kwako, kudya zvokudya zvakakosha uye zvakasiyana, kuwedzera basa rekuita, uye mamwe mapaundi achakurumidza kupera pachavo pachavo. Zvinosuruvarisa, kuputika nebasa rakaoma uye kutambura, kuwedzera kurema kunodzoka zvakare uye kuibvisa kwacho kuchava kwakaoma zvikuru kupfuura nguva yapfuura. Usati wasarudza kutora matanho makuru, funga kuti iwe unonyatsoda here.