Gadzira zvingwa zvinoderedza gastric secretion. Edya soups, puree, kunwa jelly uye usakanganwa nezvemishonga yemiti uye mukaka. Idzai masadhidi nemafuta ezvemichizha, e-fat-fat sour cream, yoghuti. Chikamu chakakora chichapa manzwiro ekuzora kwenguva yakareba. Rambai mishonga yakasviba, yezvokudya uye zvinokonzera: dzinokonzera kudya. Pane kudaro, shandisa magreen - parsley, dill, mint, coriander, kumini, tarkhun, thyme.
Pasina mvura
Munguva inotonhora, nyota chinhu chisingawanzoitiki. Kunyange zvazvo mvura yechando dzimwe nguva muviri haufaniri kudarika muzhizha. Inopa kune zvisikwa zviduku zvinenge zvakakosha kuunganidza mafuta, uye inoputika muviri wehupfu. Mukuwedzera, mvura inokonzera kukanganisa kwenhema uye haina makori. Nguva dzose utakure bhodhoro remvura yemaminerari newe uye utore mashoma sips nguva nenguva. Chinangwa chako 1.5-2 malita emvura pazuva. Kana iwe ukanwa magirazi masere emvura pazuva rakaoma "edza kutarisa zvinenge zviviri. Imwe-mangwanani, pakarepo yakasimuka: panguva yokurara, muviri wakanyanyisa mvura. Yechipiri inofadza kunwa manheru, awa nehafu mushure mekudya kwemasikati: zvakakosha kubatsira mutumbi kubvisa zvigadzirwa zvemasabolism.
Kuti tive nesayenzi isinganzwisisiki yekutsvaira zvishoma, tadzidzira: rongedza chimedu, chengeta, uye panzvimbo pane kuitumira iyo mudumbu, chengeta, uye shandisa sipu yemvura. Cherechedza kuti zvinotora nguva yakadii kuti iwe udye panhanho iyi, uye idya neichi ichi kubva zvino zvichienda mberi. Zuva haisi nguva yakanakisisa yezvokudya zvakaoma nekutsanya. Kuderedza simba rinokosha rezvokudya kusvika 1400-1600 makori, iwe unononoka kuderedza metabolism zvakare.
Slow-motion exchange
Munguva inotonhora, mutumbi unoshanduka kune imwe nzira yekuchengetedza kupisa uye simba, saka vazhinji vanoda kuziva kuti vangawana sei kuwedzera kwakanyanya munguva yechando. Iyo kupisa uye kufema kunononoka, kupisa kunopera kunokonzerwa nekuderera kwemapilisiri eganda uye kuderera kwekutuka, kushandiswa kwemagetsi hakusi kushanda, uye mishonga inowedzera zvakakwana kupfuura muzhizha, uye inowanikwa zvakanyanya mumafuta, iyo inowedzera dambudziko rekuwana kilogiramu yakawedzerwa. Endai kumanyengeri: edza kutsvaga kupfuura kudarika. Vanodya mishonga vanoti: kana ukawedzera nguva yekucheka nekodhi chechina, manzwiro ekuti satiation achange apfuura pane zvinowedzera zvinoda. Zvinokwanisika kuti iwe uchatokwanisa kukwanisa kugovera chikamu chakanaka nechechina kana chechitatu.
Kwete chiedza chakakwana
Iyo ifupi shoma-zuva, inowedzera njodzi yekuwana kuwedzera kwakanyanya. Masikati anoita kuti metabolism iite, zvichibatsira muviri kupisa mafuta. Kuti uite izvi zvinoshanda, unoda kupedza maawa maviri mumugwagwa, uye denga rinofanira kunge rakajeka. Kubhadhara kushayikwa kwechiedza chechisikigo, kusanganisira matumba emagetsi, hazvibviri: chiedza chegesi chinotarisa zvakasiyana. Hationi mutsauko uyu, asi muviri haugoni kunyengedzwa: pasina zuva, hausi kupisa mafuta. Asi ungave sei muchando, apo iwe usingaoni zuva? Tevedzera muenzaniso wevakadzi veAmerica. Kudzoka kubva kubasa pamanheru emvura, vanotanga kupfeka mumusoro-soro dzakagadzirwa nemwenje weHalogen iyo inobudisa chiedza chakajeka. Masayendisiti anotaura kuti kuitira kuti muite purogiramu yemusha phototherapy, zvakwana maawa maviri nezuva kuti vagare nehanzvadzi ye halogen ine girasi rezuva, vachiverenga kana kushanda. Nenzira, mune izvi chiedza chinobatsira kuva nechingwa: inobatsira kudzivisa kudya. Chimiro chekuderedza uremu chichave chave chave chiri chezuva rechitatu kana chechishanu. Pakati peimwe chidzidzo chephototherapy, muviri unorasikirwa nemakirori akawanda seawa yekurovedza muviri mukurovedza muviri.
Kutadza kufamba
Muzhizha zviri nyore kuita zvishoma zvemazuva ese zvakakwana zvekubatana - gumi nezviuru zvitanho, asi kana inotonhora uye inaya, haibvaki mumugwagwa uye iwe unowanika pamakombiyuta kana paTV. Masayendisiti kuHarvard University (USA) akafungidzira kuti awa rimwe nerimwe, zuva nezuva rinotungamirirwa pachikwangwani, rinowedzera dambudziko rekuneta kusvika 12.5%. Asi mumwaka wechando tinogara paTV paavhareji maawa mana kana matanhatu pazuva uye panguva imwe chete tinowanzochera chimwe chinhu kana kubatanidza chiratidziro nechingwa. Mumamiriro ezvinhu akadaro, vanhu vanodya katatu ka2-2 kune imwe nguva, nokuti vanorega kuzvidzora ivo pachavo.
Kana uchinge usingadi kudya, huwandu huwandu hunobudiswa mumuviri kubva pane zvokudya zvishomanana zvaunofudza iwe, uye mafuta akawanda anowedzera. Ita zvinoda mapuroteni ezvokudya - cottage cheese uye nyama yakaderera-mafuta, somuenzaniso mazamu ehuku. Izvi zvinokubatsira kuti uchengetedze misi miviri, iyo inoderera mumwaka wechando ne 1-2% nokuti unoenda kurarama hupenyu hwekugara uye uchiedza kubhadhara kusava nekufambisa, kwete nemitambo yemitambo, asi nekushaya nzara (mishonga inopera panzvimbo yekutanga ).
Mamiriwo mashoma uye michero
Tora maitiro emavithamini anowirirana - anofanirwa kusanganisira ascorbic uye conjugated linoleic acid, mafuta anopisa 1, karni-tin, coenzyme Q10 uye mavitamini eboka B. Uye usakanganwa nezve fiber! Anopfuma mu broccoli, mashizha lettuce, machena kabichi, Brussels neholiflower, mazai egirini uye mamwe marumusi, pungu, radish, turnips, apulo, quinces, apricots, maapune, mawonde (kunyange zvazvo iri rakapedzisira risingafaniri kubatanidzwa: uyewo caloric). Iwe unoda zvinenge 25 g (2 tablespoons) ye fiber pazuva. Inoda iyo inobatanidza zvakare microcrystalline cellulose, zvichiita kuti unzwe uzere nedumbu rakazara. Ipai mahwendefa mashanu kusvika kune masere mubasa rimwe nerimwe (100-150 g) yenyama nehove yakabikwa nyama, yemidziyo yemidziyo, mbatata yakasvibiswa. Kana kungotora mukana uyu we cellulose katatu pazuva pazuva reminomwe usati wadya, kunwa 1/3 mukombe wemvura yakabikwa, juice kana kefir. Munguva inotonhora, hatidyi miriwo nemichero yakakwana, tisina vivhitamini zvinoda kupisa mafuta, uye zvinomera zvemiti, izvo zvinoita basa re ballast. Kuzadza dumbu, cellulite kwenguva yakareba inoita kuti unzwe satiety, asi haisi kungogadziriswa nemuviri, asi, kunonoka kuderedza kunwa uye kunoderedza kunwa kwekatapira uye mafuta, kugadzirisa huwandu hwehuga uye cholesterol muropa.
Zviito zvako
- Kutarisana nehuwandu hwezuva nezuva - zviyero gumi zvemazana - mushure mekudya kudya koriori pazuva, shandisa zvishoma kutakura.
- Kanganwa pamusoro pefambisi: kukwira uye kuburuka masitepisi mukana mukuru wekutenderera mberi uye kupisa makoriki akawanda.
- Usafambidzana nehofisi ari muwiricheya kuti utore rugwaro rwakakodzera, shandisa chero mukana wekupfuura imwe mamita.
- Usarayira kudya kwemaawa muhofisi: zuva rinopera rinodiwa kuti udziye.
- Kurumidza kubva kune imwe netsoka kana uchinge uchishamba ndiro.
Long usiku
Zvose zvinodyiwa mushure mokunge zuva ranyura muviri unogara mumafuta - aya ndiwo mitemo yehupenyu. Kana kwava kusviba mangwanani, asi kunonoka, hapana nguva yakawanda yakasara yekudya masikati! Uye nekuda kwekuchinja kwemazuva ehupenyu hunoenderana nekushandura kusvika munguva yechando, huwandu hwekugadzirwa kweLeptin uye melatonin - mahomoni anodzora chido - kuchinja kusvika usiku, naizvozvo panzvimbo pokurara, munhu anodya. Idya chirayiro chechiedza kusvikira 19:00 uye uende kunorara mushure me 22:00. Muchando, ramba uri mumaoko aMorpheus anovimba neawa imwe zvakare, uye usiku chete hunovata hunofanira kupa maawa masere. Edza kuwana hope yakakwana. Masayendisiti akawana kuti kana iwe ukavata kwemaawa mana kusvika manomwe husiku hutanhatu mumutsara, munhu anowedzera kuwedzera shuga yeropa, uye muviri unotanga kushandura zvakanyanya mumafuta, uye munguva inotonhora iyi nzira inotanga chaizvo kubva pahafu yenguva.