Kana iwe wakatsunga kurasikirwa nehupfumi mumwaka mutsva, tinokukurudzira kuti ufukidze jeans yakaoma-yakakodzera, bvisa zvokudya zvose zvisina kunaka kubva kuvakiki uye uzvipe mhiko;
1) Dzidza kuti ungabika sei zvikafu zviviri zvine utano.
2) Gara uine chikafu chine utano muchitoro chisingadi kubika.
3) Gadzirira kugadzirira-kudya-kudya michero nemiriwo mufiriji pameso eziso, kuitira kuti vauye kumeso ako kutanga.
4) Zvishoma nezvishoma, imwe pashure peimwe, kubvisa tsika dzakaipa (somuenzaniso, enda kune e-fat-fat ice cream, uye udzoke makiki nechingwa chakazara).
Nutrient for chikafu
Inguva yekufungazve nezvekudya kwako kwekudya kwekudya. Nhasi, zvakasiyana-siyana zvezviyo zvinonaka kubva mupunga, chibage uye fikisi zvinopiwa (imwe nzira yevanhu vane gorosi zvinokonzera gorosi). Vakawanda vavo vane hupfumi (naizvozvo haunzwi uine nzara kwenguva refu), uye vamwe vanovakirwa ne calcium, iron uye folic acid. Bhizimisi Bhodhi: Sarudza chingwa chamangwanani chinosvika magiramu matatu e-fiber uye pasi pe 8 g (2 tablespoons) yehuga pamushumiri, nokuti mune zvimwe zviyo, 30 muzana yemakori ese ishuga.
Apo pasi-fat-sauce haisi iyo yakanakisisa sarudzo mukudya
Zvichida uri kuzvikudza iwe pachakuita saradi isina cheese, maorivhi, marimu uye kunyange donhwe remafuta mumuchu. Zvisinei, kana pasina mafuta mu saladhi, mishonga yayo, inochengetedza kurwisana nemarwere nemwoyo, yakaipa zvikuru inobatwa nemuviri (kana iwo akawanikwa zvachose), izvi ndizvo zvakaguma zvekuongorora kwesayenzi. Munguva yekuedza, vakadzi vatatu nevarume vana vane makore 19-28 kusvika katatu vakapiwa ndiro kubva kune imwe savha, yakagadzirwa nesipinashi, Romen saladi, Cherry tomato uye karoti uye vakapfekedzwa nemucheka weItaly ane 0,6 kana 28 gramu yemafuta anonyorera (kushumira kwemuputi nguva dzose kwakagadzirwa nemapuniki mana, pasinei nemafuta anokwana). Mushure mekudya kwega kwega, vatori vechikamu vakaedza huwandu hweLycopene, alpha uye beta-carotene muropa. Ndezvipi zvinoguma? Mushure me saladhi ne skim sauce, beta-carotene haina kufananidzwa nemumwe wevatori vechikamu! Kubviswa kwemishonga yose mitatu kwaive kwakanyanyisa kana vatori vechikamu vaidya saladi nemafuta emafuta kana kuti nemafuta akakwana mairi. Iwe unogona kushandisa mutsutso wakaderera kana uchidya saladhi sechikamu chemasikati kana kudya kwemanheru, umo mune mafuta. Zvisinei, kana kudya kwako kwemasikati kwaine imwe saladhi, zvakanakisisa kuupfekedza nemuchuwo nemafuta ane zvishoma, masayendisiti anokurudzira. Saizvozvowo, kana iwe uchida kuva nechingwa nekaroti muduku, uinyike mune muto usina mafuta kwazvo - saka iwe unounza mamwe mararamiro mumuviri wako.
Cherechedza: chikafu chekudya
Zvikamu zviduku zvingave zvakakura kudarika iwe unofunga. Kana iwe uchidzora nhamba yekoriyori kuburikidza nokutenga zvokudya zvako zvaunofarira mumapato akagoverwa, zvichida iwe unowana zvakawanda kupfuura zvakabvumirana. Icho chinotarisa kuti uremu hunoratidzwa pahupfumi hwezvigadzirwa zvakadai hunowanzopesana nehuwandu hwavo chaihwo. Vatsvakurudzi vakaedza makumi mapfumbamwe nemitengo inotengeswa muhomwe yega yega inoshumira kana inenge yakakamurwa kuva zvikamu (somuenzaniso, chingwa chakakanyiwa). Zvakaitika kuti mumasero makumi matatu chete mairi zvakakosha zvakaratidzwa uye zvinodarika hafu yezvigadzirwa (47) zvaive nemamwe makoriri kupfuura izvo zvakataurwa pamusoro pezita! "Vadzvinyiriri" vainyanya kuiswa mumiti yezviyo - semuenzaniso, zviyo uye kudya kwekudya zvakaoma. Vanowanzoyera mazana 10-12 pamapfuurire kupfuura izvo zvakanyorwa pane iyo. Izvi zvinoreva kuti iwe uri kuverenga pa10-100 makorikoni kuburikidza nekushanda "pasina kunyunyuta chero chinhu. Zvimwe zvinogadzirwa zvinopfuura kudarika zvakaratidzwa pamapuranga bhribheri muffin, mini-donuts nechokoti uye apple cookies. Zvinotoshamisa ndezvokuti: chokoti uye zvinotapira zvakadai sechips, pretzels, popcorn uye cheese, zvakayerwa zvakaenzana nezvakanyorwa, asi kuyerwa kwemapakete nechingwa, bagels uye mabhesi kazhinji zvakasiyana kubva kune chaiwo. Mhinduro yezvinetso izvi zvisingatarisirwi: kutenga zviyero! Dzimwe nguva hazvizove zvisingakosheki kuverenga zvaunofarira zvekudya zvekudya uye kutarisa kana chokwadi cheraire chiri kuudzwa.
Shisa mamwe makoriyamu nemukaka mune zvokudya
Masayendisiti anotenda kuti kushandiswa zuva rega rega 700 ml yemukaka wakaora-mafuta kana mukaka wakaora-mafuta kunobatsira mukurasikirwa. Zvisinei, mukaka hausi mhinduro yemashiripiti. Kana iwe ukanamatira kune zvakaderera-calori yekudya uye kunwa 700 ml yemukaka pazuva, zvino, sekutsvakurudza kunoratidza, unogona kuderedza uremu nekupisa mafuta akawanda. Wedzera huwandu hwomukaka hunopedzwa, huchitevera mazano ezvekudya zvinovaka muviri:
1) Idya zviyo zvakakwana zvekudya kwemanheru uye unwe kirasi yeukaka.
2) Mu cafe panzvimbo yekofi yakasviba, ronga mukombe we latte nemukaka wakaoma.
3) Ita kuti kudya kwako kwemasikati kuve kwakakosha nekuwedzera mukaka wakakoshesa kumucheka wenyama yako yaunoda.
4) Gadzira chikafu chekaka rakagadzirwa nemichero uye mazai echando kutsigira simba masikati.
Nenguva ipi yezuva zvakanakisisa kuzvienzanisa uye iwe unowanzoita sei nenzira yakarurama?
Nguva yakakodzera yekuyera ndiyo mangwanani (mushure mokunge mave mune chimbuzi uye musati mambakwedza). Hatidi kukurudzira kuti tive pachiyero kakawanda pane kamwe kamwe pavhiki. Kurema kunoramba kuchichinja, uye kazhinji izvi zvinoisa vakadzi mukuora mwoyo. Kana uri kuedza kukanda uremu kuburikidza nekurovedza muviri, kunyanya simba, zvinogona kuti iwe uchavaka masimba, apo uchibvisa mafuta. Nokudaro, kuratidzwa kwechiyero hachati kuratidzira zvaunoita zvakanaka. Chimiro, icho munyaya ino chinoratidzwa nezviyero, chinonyengedza, sezvo chisina kusiyanisa pakati pemafuta emuviri ne "maonda" mashoma, kureva, kuyerwa kwematumbo ako, mapfupa, nhengo dzomukati, maviri nemaropa. Vanhu vazhinji vakaderera havakwanisi kuchena, asi kune vanhu vasina mafuta, havasi nguva dzose vane chimiro chakanaka, mafiologist anotsigira. Mukuwedzera pakuyera kamwechete pavhiki, nyanzvi dzedu dzinokurudzira kuedza huwandu hwemuviri wako mafuta mwedzi mitatu kusvika ku6. Sezvo kune zvikanganiso zvakakura mumhando dzose, kushandiswa kwemaitiro maviri akasiyana-siyana, semuenzaniso, nzira yekuyera kubwinya kwepachivara cheganda uchishandisa caliper uye nzira yekuyera kusagadzikana kwehupenyu (iwe unogona kushandisa chiyero kuti uone huwandu hwemafuta emuviri) huchakubvumira kuti unzwisise pachiyero chei iwe uri. Zvisinei, kunyange kana munhu ane ruzivo akakubatsira, zvigumisiro zvakawanikwa zvinogona kusiyanisa zvakanyanya kubva mumamiriro ezvinhu chaiwo. Nzira yekuenzanisa kusagadzikana kwehupenyu hwemagetsi inonyanya kuenzana nehuwandu hwemvura mumutumbi; kana muviri wako ukasvibiswa, saka muviri wako mafuta unogona kuve wakanyanyisa. Kana ukashandisa nzira yekuyera maganda echishandiswa uchishandisa caliper (inokosha yezvinhu zvemagetsi), tinokurudzira kuti iwe unyore nhamba yezviyero kune imwe neimwe yezvikamu 3-7 zvemuviri, uye mushure memakore, dzokorora zviyero uye uenzanise nemigumisiro. Kuongorora kwakadaro kunogona kupa chimiro chakanaka chekureruka kwekureruka kwaunoita kunze kwekuti muviri wemafuta muzana chete, sezvo maitiro akadaro anoshandiswa kuverenga muviri wose wemafuta mumutumbi haagoni kunge yakarurama kune zvachose munhu wose.