"Kuchema muviri" - chii ichocho?
Uye zvino pamusoro pezvaunofanira kuita. Vakawanda vakanzwa mazwi okuti "kuomesa muviri," asi havasi vose vanonzwisisa kuti zvinorevei. Izwi iri rakabva mumitambo, kana kuti, kubva pakuvaka muviri. Iyi inyanzvi yemitambo yevatambi, uye inoreva - kubvisa zviduku zvinopisa mafuta kuti uwane ruzivo rwemuviri nekuda kwekugadzirwa kwemisungo. Mumutambo, izvi zvinotarisirwa kuti vashandi vemuviri vasati vadzikwi, uye vanoshingaira kushandisa shanduro yakagadzirirwa yezviito kuti zvibudirire chibereko chaunoda.
Kune vasikana, kuomesa muviri mukana wekuderedza uremu zvakanaka, izvo zvinoreva kusawana ganda re saggy uye mavara akawanda. Kuti kuomeswa zvakanaka zvakakosha kutevedzera mitemo miviri inotenderwa:
- Usaputsa kudya, pamusoro patichazonyora pasi apa;
- Ita mitambo kanenge kaviri pavhiki, kusanganisa cardio nemitoro ye simba.
Kudzidziswa kunofanira kunge kune chikamu chekubata uye simba, rimwe rekupedzisira rinotarisa. Sei tisingarevi simba chete? Chimwe chikamu chechiito chekudzidzira chinopa huwandu hwemutoro pamisungo, zvichibetsera kuita kuti zvivepo, asi zvinopisa marori, uye maererano nemafuta - aerobic load. Mumatambudziko, vanobatsirana.
Nzira yekuoma yakagadzirirwa vhiki 6-8, panguva ino, yakaisa mitemo yose yakazadzikiswa, iwe unobvisa 3-10 kg ye-subcutaneous mafuta, asi misungo inosimbisa uye inosika migwagwa isina simba, mitemo pamuviri. Nditende, chigumisiro, chauchazoona mushure memavhiki mashomanana mushure mekutanga kwechikoro, chichakupa chikurudzira chekuenderera mberi kwakakosha.
Kudya nekuda kwevasikana panguva yekuoma
Yeuka, 70% yekubudirira kunobva pane yako menyu: kudya kwakanyatsogadzirirwa mukuoma kunoita basa guru.
Mutemo mukuru wezvokudya zvekuoma ndeyokuregwa zvishoma nezvishoma kwekodhihydrate zvokudya mukufarira mapuroteni. Sei makhahydratesiti anofungidzirwa se "vavengi" zvekudya? Hungu, nokuti muviri unouisa "inowanikwa" mumafuta e "nguva dzenzara".
Nokudaro, chikonzero chekudya kwako chinofanira kunge chiine mapurotini nezvokudya zvishoma zvishoma, iyo yekupedzisira inofanira kuvapo, asi zvishoma, inenge 10-20% yemuchina wose. Zvinhu zvakakosha zvekudya kwako kwekuoma:
- chicken chifu;
- low-fat cottage cheese;
- nyeredzi dzakasiyana siyana dzehove;
- protein yekoko mazai;
- veal.
Mafuta anoda kudyiwa kubva mumiti yemafuta. Inogona kuva muorivhi, rinseed kana mafuta ekutsvaira, zviyero zvaro pazuva - kusvika pamapunikioni maviri. Mafuta anodiwa kuitira kuti arege kukanganisa zvirongwa zvemagetsi mumuviri, ndiko kuti, kuitira kuti zvipikiri zvako zvirege kuva brittle, uye vhudzi rako harina kunaka.
Chikamu chemakinhydrates mu menyu chinofanira kuva 20-30%, kwete, uye inofanira kunge yakaoma. Sezvaunoziva, makhahydrates anogoverwa mumapoka maviri: nyore uye akaoma. Pamwoyo wezvisiri nyore, glucose uye fructose. Izvo zvinosanganisira confectionery, chocolate, candy uye carbonated drinks. Batsiro kubva kwavari kwete, chimwe chinokuvadza. Mahydrohydrates akakomba anosanganisira starch uye cellulose. Inowanikwa mumiriwo, zviyo nemashizha. Saka vanofanirwa kuita 20% chete mumutauro wako. Zvokudya zvose zvine hydrocarbon zvine zvokudya zvinofanira kudyiwa mangwanani, mushure memaawa 14!
Pamakungu-ehydratro akaoma, zvinoshandiswa kuisa zvinotevera zvekudya muzvokudya:
- kabbage;
- greens;
- buckwheat groats;
- mazambiringa;
- oatmeal porridge;
- makungu.
Vasikana nevakadzi vanoenda kune kudya kunomisa muviri kunofanira kuve zvishoma nezvishoma, kwete kusimbisa kunetseka kwemuviri. Muvhiki yekutanga, gadzirisa zvachose ma carbohydrate asina kuchena, uye kubva kune wechipiri akacheka kusvika kudiki (10-20%) uye yakaoma.
Mumwe "muvengi" wekuoma ndeyu. Kushandiswa kwemunyu kunofanira kuderedzwa, uye zvinenge zvisingabatanidzwi zvachose, sezvo inonoka mvura mumuviri uye zvinodzivirira zvirongwa zvinowanzogadzirisa zvirwere uye kupisa kwemafuta mashomanana.
Iyi ndiyo nzira iyo mapurogiramu anofungidzirwa anofanira kutarisa zuva raunenge waoma:
- pakarepo mushure mekumuka-girazi remvura inotonhora, kutanga basa rematumbo emimba;
- inenge hafu yeawa yekudya kwekutanga - 50 gr. oatmeal porridge uye kiwi imwe;
- masikati - mazai vatsvene 4-5 masaga, miriwo (kabichi, makomkasi, magedhi, tomato kuti vasarudze kubva);
- Zvokudya zvemasikati - porogiramu yeghakheheat 30 gr., chicken fillet 100 gr., saladi nemafuta emichero;
- masikati mbiriso - hove yakabikwa kana squid 100 gr., hove muto 200 ml.
- kudya - kottage cheese 100 gr.
Ichi chikafu chine anenge 1200-1300 kcal. Zvimwe zvekudya zvinokwanisika zvinogoneka chete neproteine zvokudya. Zuva rega rega mune menyu rinofanira kunge riripo hove kana chicken fillet, cottage cheese uye squirrels yenyama mazai.
Zvokudya zvinonaka uye zvine utano zvekuisa muviri
Kubva pane zvigadzirwa izvi, unogona kugadzira zvokudya zvinonaka, kwete zvishoma kune nyama yakabikwa yakabikwa kana hove. Heano mapoka maviri mapoka nekuda kwezvokudya zvisina kukodzera.
Sopu yakabva kuSalmon
Matatu matatu kana mana uye anyezi imwe inopera ne blender kune puree nyika. Tsvaga huwandu hwehuwandu hwemiriwo muhomwe yepuniki imwechete yeiyopu yemafuta yemafuta, inyura mumvura imwechete. Mune mishonga inogadzirwa nemucheka, wedzera zvimedu zvearimoni, uye kwemaminitsi mashanu kusvikira wakagadzirira, dururira mu 0.5 litita. mukaka wakaderera mafuta. Wedzera magidhi nemiti inonhuwira kuti itadze. Mushonga unonhuwira uye unonyangadza wetsitsi wakagadzirira.
Hearty salad
Iyi saladi yakakwana kwemasikati. Nyuchi inenge yakabikwa yakabikwa muzvidimbu, wedzera broccoli, asparagus, mazai ehosi, cucumber, magidhi nezvinonhuwira kuti tora. Nguva nemafuta uye aple cider vhiniga.
Mazano! Kuti uzive chaizvo zvauchadya mangwana uye kwete kuputsa hurumende, zviri nani kuzviita mapurogiramu emenyu kwevhiki uye unamatire pairi. Uyewo iva nechokwadi chokuti une zvinhu zvakakosha mumiti mufiriji.
Uye mitemo shomanana yekudya yekuomesa muviri:
- kushandiswa kwemakirori kunofanira kudarika kudyiwa kwavo mumuviri;
- kunyanya kushandiswa mvura yakachena (inokwana 1.5-2 malita pazuva);
- Idya zvikamu zviduku zviduku muzvikamu zviduku kanomwe kamwe pazuva.
- Inwa waini yakasvibirira, zvinenge 2-3 makapu pazuva, zvakasununguka, pasina shuga;
- kunyatsotevedzera simba rekuita.
Contraindications
Kana ukasarudza kushandisa nzira yekuomesa, iva nechokwadi chokuti hauna zvinopesana nezvoutano kwaari. Vakadzi vanofanirwa kusiya nzira iyi:
- ane pamuviri uye anonyorera;
- ane chirwere cheshuga mellitus;
- ane renal kana hepatic insufficiency;
- matambudziko ane chirwere chepamuviri.
Tanga uye iwe uchabudirira! Ropafadzo yakanaka kwauri uye muviri wakanaka!