Nyanzvi dzinotungamirira nyika dzakagadzira kudya kunokonzera kuvapo kwemakhahydrates muzvokudya kuti urambe uine huwandu hwese hwe insulin hormone mumuviri. Nezvokudya zvakadaro, muviri unotanga kubudisa simba kunyanya nekuda kwehutano hwemafuta uye inotsika ye amino acids. Kudya nehuwandu hwezvigadziriswa zvinokonzerwa nemahydrohydrates zvakagadzirirwa zvakabatsira vanhu vazhinji kuti vawane fomu isingagonekiki munguva pfupi. Edza newe!
Ndezvipi zvikafu zvine zvishoma zvidhahydrates?
Zvimwe zvinowanikwa zvinowanikwa pasi pekudya izvi zvakapfuma mumafuta uye mapuroteni, asi zvakaderera mumakhahydrates. Iri boka rinosanganisira:
- Nuts
- Nyama nenyama yemiti
- Mazai
- Hove uye hove
- Mbeu
- Misi (yakakwana) nemishonga yemukaka (cheese, cottage cheese, nezvimwewo)
Kuti uchengetedze huwandu hwe insulin hormone, zvinowanzopedza kubva kubva kune 0,8 kusvika ku1 g g yehydrohydrates per kilogram yehutemi hwezuva nezuva. Inogona kuwanikwa kubva muchingwa, mupunga uye mupunga wezvimedu, zviyo, chibage, mbatatisi, mazai, oat flakes. Paunenge uchiverenga kuenzanisa kwezuva rekoriori, iwe uchaziva huwandu chaihwo hwemafuta muzvokudya zvaunodya, kuitira kuti uremu hwekurehwa huende zvakanaka uye hunoenderera mberi. Hazvina musoro kubvisa zvachose mafuta kubva mukudya. Izvo zvinodiwa kuti zviitwe nekushanda kwezvikamu zvakawanda. Zvitubu zvemafuta ndezvokuda kuzivikanwa kune vose. Chinhu chikuru ndechokuti ivo vemazuva ose, kwete kutengesa. Somuenzaniso, mafuta akasiyiwa mushure mekucheka chigadzirwa. Muchigadzirwa chimwe nechimwe kuwanda kwemafuta kwakasiyana uye kunaka kwezvinhu zvakagadzirwa zvakasiyanawo. Mafuta akawanda "anobatsira" aunogona kuwana kubva pamafuta emichero, mbeu, marimu, mafuta omuorivhi, mafuta (salted), batare, kamuki, kirimu chesi nemafuta anopfuura 60%, palm palm uye kokonati mafuta.
Zvinokurudzirwa kuderedza kushandiswa kwemichero uye kutanga kushandisa zvikamu zviduku (200 -300 g) yemichero yakasanganiswa mangwanani mangwanani kusati kwasvika. Vegetable salads inofanirwa kune imwe nguva yekudya. Kana chikafu chawakagadzirira hachina mafuta pane zvose, saka iwe unogona kungowedzera mafuta mashoma muradhi - saka iwe unogona kuvhara musiyano. Nokuda kwekunakidza, iwe unogona kuwedzera chigadzirwa chinowakosheswa nokuda kwehuwandu hwevhithamini, zvicherwa uye amino acid - yakasimwa gorosi. Kuvapo kwaro mumasadhi kunenge kuchidikanwa kana iwe uchida kuwana chimiro chakaenzana uye panguva imwechete uchengetedze hutano hwako. Kushandiswa kwegorosi kunomera kuchazadza muviri nehutano hwevhithamini nemaminerari ekuwedzera. Zvinoshandiswa kurega kushandiswa kwe soya uye zvimwe zviyo.
Chirongwa chekudya zvokudya
Kudya, maererano nekudya uku, kunofanirwa kuitwa nguva dzose maawa maviri nemaawa maviri uye inogona kusanganisira kubva pa5 kusvika ku7 servings, zvichienderana nemaproteins anodiwa masikati. Mumatambudziko akakura, musipo kwekugadzirira uye glucose, muviri unorasikirwa nehuwandu hweamino acid. Nokudaro, vatambi havafanire kutora mari yakawanda mushure mekuita izvi nekuenzanisa nemamwe mapuroteni. Chimiro chezuva nezuva chevarume chinofamba kubva kune 2,5 kusvika ku3 g, uye kune vakadzi kubva 2.3 kusvika ku 2.7 g kilogram yehutatu hwehuviri. Zvinokurudzirwa kuti mushure mokunge musimuka kubva pamubhedha makadya chikamu chiduku chezvibereko zvakakanyiwa. Izvi zvichaita kuti muviri wako uwedzere kudya, uye saka kudya kwekudya kuchave kwakagadzirwa munguva pfupi.
Chimwe chikamu chezvokudya - maminitsi makumi matatu mushure mekutanga - inofanira kuva yakakwirira mumapuroteni uye nemazana akawanda emafuta mukugadzirwa kwayo. Zviri nani kuidya 2 maawa asati apfuura kana pakarepo mushure mekudya kwemanheru. Chinhu chinokosha mukudya uku ndiko kushandiswa kwemafuta uye mapuroteni, iyo yekupedzisira inofanira kupinda mumuviri pakarepo mushure mekuita muviri (izvo zvinodiwawo). Nguva yekudya zvokudya inobva pane zvimwe zvinhu zvinosanganisira: kana basa rako guru (kurovedza, basa, basa remuviri) rinowira pahafu yekutanga yezuva (kubva pa9 kusvika paawa 12), ipapo chikamu chikuru chezvokudya chinoitwa munharaunda yenguva pakati pe12.00. uye 13.00. maawa (i.e., kana 2 maawa akawanda mushure mebasa)
Kana iwe unonyanya kushingaira pakuguma kwezuva (enda kumushandi mushure mebasa kana chikoro), saka nguva yekudya, maererano nekudya ichi nehuwandu hwezvinyorwa zvegorofuhydrates, inobva pa5 masikati. kusvikira 20.00. gare gare zviri nani kuti usadya zvikafu zvakakosha mumafuta, sezvo zvisingakwanisi kudyiwa zvakanaka usiku.
Iko kunewo mukana wekuparadzanisa makabhahydharati akabatanidzwa nyore muzvikamu zviviri zviduku zvinopedzerwa pakati pe10.00. uye 14.00. maawa. Uye mushure mekunge iwe unogona kudya kudya nemafuta. Nokudaro, mapuroteni ari mumatumbo achasvika nokukurumidza kuvhara kukwana kweamino acid mumuviri. Nekudya kwakaderera-kinehydrates, kureba pakati pezvokudya hakufaniri kudarika maawa mana kuti urege kuve nehuwandu hwepuroteni yakakosha mumuviri. Izvi zvingatungamirira kune kurasikirwa kusingadikanwi kwemasumbu matsi. Kudya kwekupedzisira kwezuva kunofanira kunge kune mapuroteni. Zvichida, mumabiko emanheru akabatanidzwa mune zvinopfuura 2 marudzi eprotini (nyama uye mukaka kana mazai uye mukaka, nezvimwewo). Inosanganiswa nemafuta mashoma.
Ndeipi yekugadzirira kudya maererano nekudya uku?
Zvigadzirwa zvezvimhuka zvinofanira kunyanya kupisa kupisa kwekupisa. Zvigadzirwa zvekusvuta hazvibvumirwi. Miti inodywa yakasvibirira, yakabikwa kana yakabikwa nemafuta. Zvichida kushandiswa kwechikafu kana nyama kunotyisa. Hove uye huku zvinoshandiswa zvakabikwa kana kubikwa muchoto kana pane grill.
Ndeupi rudzi rwekurovedza kuchazobudirira zvikuru mumhando iyi yezvokudya?
Nezvokudya zvakadai zvinogona kuonekwa (kunyanya pakutanga) kubva pakuenzanisa kusvika pasi pechirungu cheropa. Izvo zvinoshandiswa zvakanyanyisa ndezvivo avo vane nguva yakareba yehuwandu inobva pamaminitsi makumi matatu nemakumi matatu nemashanu pamwe nekubatanidzwa kwehuwandu hwesimba (mune simba rekutsungirira simba). Muenzaniso wakanaka wekudzidziswa kwakadaro ndeye Tai-Bo gymnastics. Zvisinei, kutora nguva yakareba aerobic kudzidzisa kunogona kukurumidza kutungamirira kuhutano hwehutano, kunyanya kune vanhu vane vashoma makhabhohydrate uye hypoglycemia (shuga shoma yeropa). Kuchengetedza basa rokutambisa kusati kwatanga kutora kuchakwanisa kudzivirira chirwere ichi chinotyisa. Kana iwe uchinzwa usiri, iwe unoda kudya magiramu 100 echokoti kana chirwere cheshuga fructose mazuva ese kusvikira wapera kugona.
Kudya uku kunobata sei utano hwako?
Ichi chikafu nechinguva chakasviba chegorofu-carbohydrate ndiyo nzira inokurumidza uye inogara yakashata yekuderedza mafuta. Pashure pemavhiki 4-8 emitambo yakadai, muviri unotarisa kuchinja kukuru kune huri nani: kuenzanisa kwemafuta kunoumbwa, kuenzaniswa kwayo kwakagadzirirwa pasina kuumbwa kwezvakaiswa munzvimbo "dambudziko". Dambudziko rekushaya simba kweprotini uye, semugumisiro, kushayikwa kwemasisita mashoma kunonyangarika, sezvo kuchengetedza yakakwirira ye insulin, iyo inokosha yekudzorera mushupa mushure mushure mekudzidziswa, iri kuiswa. Kana uwandu wezvokudya uye huri hwaro hwakasarudzwa zvakanaka, saka kuora kurasika kwakasimba uye kunogara kuripo. Kurasikirwa-kuru-kurutivi kunobva kubva ku5 kusvika ku8% wehutemi hwemwedzi mwedzi mumwe nomumwe. Iyo yunifomu inoderera muhuwandu hwemafuta inowanikwa, asi kurasikirwa kwemuviri wemisumbu kune zvishoma.
Vanhu vanokwanisa kubudisa insulin kazhinji, zvinodiwa kuchengeta iyi kudya pamwe nehuwandu hwezvinyorwa zvegorofuhydrates kamwechete kamwe mwedzi mitanhatu. Izvi zvichavabvumira kuti varambe vachiita mazinga emafuta anopfuta nguva dzose. Mafuta akawanda ari muzvokudya anogona kutungamirira kune dzimwe hutano husina kunaka. Kana izvi zvikaitika, zviri nani kutsinhanisa kune chikafu chiri nyore kuderedza kurasikirwa.