Musikana wese anoziva kuti chinhu chakaoma zvikuru kuderedza uremu muhudyu nemabako. Nokudaro, kunyange zvikafu zvakaoma dzimwe nguva hazvipi zvaunoda. Kuti uwane uremu munharaunda idzi, zvinoda zvakawanda. Sekutonga, kwete zvikafu zvakakwana chete, unofanirwa kuita zvekuita muviri. Kunyange zvakadaro, vanachiremba vakaramba vachigadzira kudya kwaizobatsira kubvisa mamwe masendimita muhudyu nezviuno.
Zvichida, mumwe nomumwe wedu akafunga nezvekuti nei iri munzvimbo yezvidya uye mabheti ayo "mafuta akazvichengeta" akaiswa zvikuru. Chikanganiso chezvose izvi kunetseka, mararamiro asina kunaka ehupenyu hwekugara uye zvokudya zvakakwirira. Zvose izvi hazviiti kuti tive nemafungiro asina kunaka, asiwo pamamiriro ezvinhu edu ganda, rinova saggy uye rinorasikirwa nekusimba kwayo.
Mysrazu vanoda kucherechedza kuti zvakanyanya kurasikirwa uremu muhudyu nemakumbo nekubatsira kwekudya kumwe chete hakushande. Nokudaro, zvinokurudzirwa kusonganisa kudya kwepanyama nemaitiro anokosha epanyama, pamwe chete nezvakasiyana-siyana zvezvipfeko (zvinokonzera, zvigadzirwa zvishoma uye zvimwe zvakadaro). Nzira imwe chete inobatanidza inogona kukubatsira kuti uwane zvido zvaunoda.
Kubudirira muhudyu
Murairo wekutanga wekudya kwakadaro ndeyekudya zvisingasviki 25 gramu eproteine zvokudya pazuva. Kudya kwakadaro kwakanaka kune vasikana avo vadziri vemufananidzo wakaita pear. Kuunza muviri wako nenzira yakajairika, iwe uchabvisa zvachose kubva pane zvokudya zvako zvakadai se: mafuta mafuta, bhotela, mucheki wakasviki, chips, ice cream, inotapira uye upfu, chokoti uye chero kudya kwemafuta.
Kuti masentimita kubva pamakumbo ako Iberader, unofanirwa kuisa mukudya kwako kwezuva nezuva zvakadai sezvibereko: michero yakaomeswa nemichero mitsva, miriwo, hove, jam uye jams, chingwa kubva kugaya furawa, nhesa, zviyo uye nenyuchi, mupunga, nyama yakaonda. Sezvatotaurwa pamusoro apa, kuitira kuti uwane mhinduro inokurumidza, chikafu chakakodzera chinofanira kusanganiswa nemabasa epanyama. Kana iwe usingadi kubika mune zvekurovedza, iwe unogona kutamba, skate, kunyora mukushambira, aerobics kana kungosvetuka kumba kumba.
Kana iwe uchida kukanda masentimita masere kwete chete kubva munzvimbo dzehudyu uye mabako, asiwo kuedza mhuru, ipapo kudya kwakadaro kunokodzera iwe zvakakwana. Kudya kwakadaro kwemazuva mashomanana kuchaita kuti chimiro chako chinakidze, uye iwe unogona kunakidzwa nemigumisiro. Chinhu chakakosha ndechekuti nekudya kwakadaro haufaniri kushaya nzara. Nheyo yekudya inobva pakuziva kuti rimwe zuva iwe unogona kudya zvisati zvinopfuura 1200 makori. Kuti uremerwe uremu, unofanirwa kurega shuga, fried uye zvinotapira ndiro, utoro hwezvokudya kubva pane zvaunodya. Mukuwedzera, rimwe zuva inofanira kunwa chikamu chimwe nechikamu madhita emvura: herbal teas, green tea, jisi, uyewo, mvura yakachena.
Pamwe nekudya kunobudirira
Zuva rimwe:
- Kumba kambani: girasi re1% kefir kana yogurt (kwete additives), chidimbu chechingwa chine mutsvuku pamwe nemarato uye chimwe chezvibereko.
- Zvokudya zvemasikati: 200 g yehuku yakabikwa isina ganda, kushandiswa kwemashizha emiriwo nemusi wemamuki uye mukombe wekofi / tei.
- Kudya: 200-250 gm yemidziyo yakabikwa (tomato, cauliflower, nyemba), aple imwe yakabikwa uye 100 ml yewaini yakaoma.
- Zvokudya zvemanheru: 150 gramu ye saladi, 25 gramu emahowa mushwa, 25 gramu emukaka wakachena uye mukombe wekofi / tei.
- Mabiko: 50 gramu echingwa ne bran, 50 magamu echesi uye chimwe chezvibereko.
- Kudya: 200 gramu yemafuta zvakabikwa (tomato, cauliflower uye nyemba), 200 gramu yezvokudya uye 150 ml yewaini yakaoma.
Kudya kwakadaro kunokubvumira kurasikirwa nemairi maviri kana matatu pavhiki. Zvisinei, cherechedza kuti rinoreva kuwanda kwezvokudya zvakaoma, saka munguva yekudya kwakadai, zvinokurudzirwa kunwa ma polyvitamines, kuitira kuti muviri uwane mavitamine anodikanwa uye zvikamu.
Bvisa "nzeve"
Zvakanakisisa kuitisa kudya kwemakumbo mumavhodelon-melon nguva. Watermelon kudya kune zvakanakisisa zvakakosha kuderedza mavhesi. Watermelon haisi kungoita kuti kuve nekurema kwemafuro nemakumbo, zvinobudirira zvinobvisa kusviba kwakanyanya kubva mumuviri uye kubvisa hupombwe. Kutenda izvi, ganda rako richasimbiswa.
Melon, semavhodelon, chinhu chinokosha zvikuru. Iyo inonaka kwazvo uye inorapa. Melon yakanyatsogadziriswa nemuviri uye inobvisa tsvina, iyo yakanaka diuretic uye inokurudzira inokurudzira mutambo. Nokudaro, vhutoni uye maronti yekudya zvinoshanda zvikuru.
Zvisinei, iwe usati watanga kubvisa "nzeve" mumakwenzi ekutakura, iwe unofanira kubvisa zvachose kakofi, chokoti, mafuta uye zvinonaka zvekudya kwako.Unogona kudya michero nemiriwo zvakasvibirira: dill, lettuce, makomkete, pepper, kabichi, avocados, maapuro, zucchini, parsley, nyemba uye vamwe. Mukuwedzera kune zvigadzirwa izvi, unoda kudya hafu yemavhodononi kana vhuni pazuva. Ichi chikamu chinofanira kugoverwa kuva mabiko matatu kana mana.
Zvisinei, pasinei nokuti iyo inobvumirwa kudya zvinenge zvose michero nemiriwo michero, kubva kune mazambiringa mazambiringa uye mapeas ichasiyiwa. Asi mune zvekudya zvako kwevhiki nevhiki, kuwedzera kune michero nemuvirongwa pamusoro apa, unoda chete chimwe chezvinhu zvinotevera zvakanyorwa:
- 50 gramu zvisingatsvaki mafuta, girazi rekudya yogurt uye chikamu chevhisi yakavhenganiswa;
- 150 gramu yemhando ipi zvayo inobikwa pamucheka, chikamu chevhisi yakavhenganiswa uye mbatata imwechete;
- zviviri zvakanyatsonaka zvakatsvaira steak nematata uye mapepa maviri ezviyo yakabikwa.
Iopyat, pane imwe chete asi. Iwe haugoni kubvisa "nzeve" chete nekubatsirwa kwezvokudya. Zvakakosha kuita sarudzo yakakosha yezvidzidzo. Nenzira yakanaka, kutora zvakanyanya zvakaoma zvekudzidzira zviri nyore.
Kurasikirwa nekurasikirwa kwekurema kubva pakuona kwevashandi vezvokudya
Vanodya mishonga vanofunga kuti kudya kunobudirira kwetsoka kunofanira kuva:
- Kudya kunofanira kuve kwakanyanyisa uye kunosanganisira zviduku zviduku zvemafuta zvakaderera uye zvishoma-mafuta, zvinomera zvemiti, michero, miriwo uye zviyo. Mukuwedzera, pakudya kwakadaro, kunze kwezvokudya zvitatu zvekudya, kunofanira kunge kune zvitatu zvinodya.
- Kudya kunofanirwa kuve chete kwezvinhu zvakasikwa izvo zvisingagoni kuchengetedza. Saka kudya kunofanira kuva kunonaka kuitira kuti udzivise kuparara.
- Zvakakosha kuisa mapuroteni akakwana mune zvekudya kwako, sezvavanoita basa rinokosha mumutumbi wedu: ivo vane basa rehuropi uye metabolism, nekuda kwechiganda nemvere, nokuda kwekurasikirwa, uye zvakadaro.
- Vasikana vanofanira kudya makirogiramu 1200 pazuva. Kugadziriswa kwekoriyori kunokonzera kuderera kwemasabetism, uye izvi zvinoita kuti uwedzere kuwedzera kukura.
- Zvokudya zvinofanira kuva nehuwandu hwakawanda hwe fiber uye mavitamini.
- Zvokudya zvinofanira kuva nehuwandu hwehuwandu hwemafuta, asi haukwanisi kubvisa zvachose mafuta kubva mukudya kwako, sezvo ivo vachiita basa rinokosha mumuviri wedu. Uye mukudya kunofanirwa kuvapo semafuta emiriwo, nemafuta emhuka kubva.
- Chero chero nzira yaunosarudza kudya, unofanirwa kunwa zvinenge hafu yemaundi emvura pazuva. Kuita kuti chimiro chekudya chigadziriswe uye kuwedzeredza metabolism, hafu yenguva isati yasvika, inwa kirasi yemvura yakachena (unogona kuwedzera juisi yemuti).
- Chero kudya kupi zvako kunofanira kuwedzerwa nekurovedza muviri kana chero basa rekuita: kutamba, aerobics, kushambira, kufamba-famba-kufamba kufamba uye zvakadaro.