Usati wasarudza kuderedza uremu, unoda kusarudza zvakanaka masimba ehurumende. Kudya hakufaniri kungoita kuderedza uremu, asiwo kunobatsira hutano. Hauna kusarudza here pane sarudzo? Chinhu chakanakisisa chichava chido chekufungidzira-kuderedza kuderedza uremu nekuvandudza metabolism.
Chiito chekudya kwepulisa ndechokuti chirongwa ichi chekudya chinokanganisa nzvimbo dzose dzine dambudziko dzinowedzera hutachiona. Kudya kwekushushikana kwakakosha pane basa iri, saka unovimbiswa kuti urege kurasikirwa mamwe mapaundi.
Kushushikana kwekudya kuderedza kurasikirwa hazvivimbisi zviitiko zvinowanikwa mumazuva matatu. Iyi nzira yakazara yakagadzirirwa kwemwedzi mitatu . Asi iwe hauzorevi uremu huri chete, asiwo huchagadzirisa zviratidzo zvemasabolism. Uye izvi zvinonyanya kukosha kudarika mamwe mapaundi. Mukuwedzera, munguva ino iwe uchadzidza kudya zvakanaka uye uchakwanisa kurega kuipa gastronomic tsika.
Kuteerera nemitemo yezvokudya hazvirevi kuzvipira kukuru pane iwe:
- Maererano nemaitiro ehupenyu hwevanhu vanogona kugoverwa mumarudzi maviri. Rudzi rwekutanga vanhu vanowana simba kubva kumakhahydrates. Rudzi rwechipiri rwakapomerwa mutero we vivacity kuburikidza nemafuta. Saka, rudzi rumwe rwevanhu runo ruzivo rwavo mune zvekudya.
- Munguva yekudya zvakakosha zvikuru kusanganisa makarubhaidhidha asina kuoma uye akaoma. Kana, semuenzaniso, mushure me spaghetti iwe uchidya chimedu chechingwa, iwe hauzokwanisi kuora.
- Inokurudzirwa kudya muzvikamu zviduku maawa maviri, kutora nguva yokurara.
- Vadii neafi vanorayirwa kuti vashandise zvinwiwa zvavo zvavanoda sechinhu chakasiyana. Vanyenganisa pamwe nemimwe michina hazvikoshi.
- Mapuroteni anowirirana nemhando ipi zvayo. Uyewo miriwo isina starch.
- Haugoni kusanganisa mhuka nemafuta emiriwo. Somuenzaniso, inguruve yakanakisisa yakabikwa muhotela, uye usashandisa sunflower.
Vanhu avo vanonyanya kudikanwa nemakhahydrates (akaderera rudzi) anozivikanwa neganda rakachena, kutsungirira pamwe nekuita basa, kushivirira uye kukwanisa kuisa pfungwa kwenguva refu. Kune vanhu ava, mazano anotevera achabatsira:
- Kuti uchengetedze simba zuva rose, unofanirwa kuvharwa ne-carbohydrates kubva mangwanani ano. Asi usapfuurira nehuwandu hwavo.
- Black tea nekofi mune zviduku zvinogamuchirwa. Asi zviri nani kumisa chisarudzo chako pamaminerari emvura pasina gasi uye mishonga yemishonga.
- Miti yose nemichero inobatsira pasina mitemo. Asi zvikuru-macrosi nemapula ane muto.
- Zvokudya zvemafuta, masipi uye zvinonhuwira zvinogona kupedzwa, kana iwe uchida chaizvo. Asi chete mune zvishoma, pfungwa yehuwandu haina kukodzera kurasikirwa.
Kurasikirwa kwepurogiramu yehuga yeakaginihydrate yekupisa kudya:
Mumangwanani pane isina chinhu mudumbu: herbal tea nehuga.
Muawa: chingwa chiduku.
Mushure memaawa maviri: 20 gramu echingwa uye cube yearoro, 30 gramu chechi ne tomato.
Mushure memaawa maviri: rimwe bhanana kana apuro.
Mushure maawa maviri: 80 gramu ehove (nyama yakaderera-mafuta); kana 1 mazai akabikwa (akabikwa) mbatatata; kana 1 kikapu yejunga nemiriwo (kunze kwehairi).
Mushure mamaawa maviri: 2 chokoti mabhii.
Mushure memaawa maviri: rimwe girasi remakwenzi kana mukaka wakaora-mafuta.
Mushure memaawa maviri: macroviramu kana muto wakaoma.
Vanhu vanowana simba kubva kumafuta (yakakwirira rudzi) vanozivikanwa nekuwedzera kutuka. Vane chinetso cheganda, chisikwa kana bvudzi rinopisa. Neboka rinoshingaira, vanhu vakadaro vanoneta nokukurumidza zvakakwana. Vanoda hofu dzinowanzogara.
Zvinoshandiswa kuti kuchengetedza zvakanakisisa fomu zvavanokwanisa kuita pasina mafuta. Mushure mezvose, mafuta ndiwo magumo emasimba avo.
- Vanhu vakadaro vanotanga zuva nemafuta akanaka. Zvakakwana zvepuniki yetiyopu yemamwe maune maorivhi emuorivhi. Pasinei nenyaya haigoni kubata kana kushambidza mafuta.
- Kana iwe uchinzwa nzara, mushure meawa unogona kunwa mukombe weiyi. Asi kwete kare.
- Zvinonzwisisika kuti tisabatanidzwa nezvibereko zvinotapira. Fructose, iyo iri mavari, inoshanduka kuva shuga chena uye inoiswa muhudyu uye chiuno. Kana zvichibvira, shandura zvimwe zvibereko nemiriwo.
- Micheu ine uwandu hwakakwana hwemaminerari nemavhithamini. Inobatsira zvikuru pumpkin, rutabaga, radish, avocado.
Kurasikirwa kwehuwandu hwepurogiramu yezvokudya zvemafuta:
Mambakwedza musina chinhu chisina chinhu: teaspoon imwe yemafuta yemichero.
Mushure memaawa maviri: kapu yemiriwo kana gorosi.
Mushure meawa maviri: rimwe girazi reburmirk; kana bhanki imwe.
Mushure memaawa maviri: 80 g yehuku yehuku, nyama kana hove; kana 1 egg ne mbatata yakabikwa muyunifomu; kana miriwo ine pepuni imwe yejunga.
Mushure memaawa maviri: kapu yegorosi chai.
Mushure memaawa maviri: kushanda kwakakwana kwemashizha yemiriwo.
Kutungamirirwa nechikafu chisingafungidziki kuderedza uremu nekuvandudza metabolism muzvokudya kunofanira kusanganisira: mafuta, makhahydrates, zvinokanganisa zvokudya, mapuroteni uye zvinwiwa.
Mafuta: sausages, cream uye mafuta ezvemichizha, kamu, avocado.
Mahydrohydrates: zviyo (chingwa, upfu, pasta), shuga uye fructose (michero nemiti), zvinogadzirwa nemukaka shuga (mukaka, kirimu yakasviki, kamuti, mukaka unodikanwa, yogurt, chikafu chinogadzirwa nemukaka, mukaka wakanyoroveswa), chibage, rizi, mbatata, doro .
Mixed products: beans, nuts, bananas, prunes, raisin. Carbohydrates iri mune zvigadzirwa izvi haigoni kusanganiswa nemamwe marudzi emahydrohydrates.
Mapuroteni: Mishonga yemiti isina mukaka shuga (cheese, cheese, zvakaoma cheeses: Poshekhon, Russian, tilsite, gouda, parmesan), miriwo, turkey nyama uye chicken, nyama dzakashata, marumusi.
Inwa: mishonga, tema uye tema tiyi, kofi, kocoa. Yeuka kuti zvinwiwa ndezvokudya zvakasiyana.
Kuti udzikise manzwiro e nzara panguva yekudya kwechisimba, shandisa mazano anotevera:
- Idya mapfupa ake pamwechete nemapuro. Iine chimiro chezuva nezuva cheIodine, uye inobatsira kuderera kwechido.
- Zvakanaka kunoderedza kunzwa nzara decoction yeminiti. Kana hove isiri iyo, unogona kusveta mazino ako neinstpaste mint.
- Inoderedzawo kunzwa kwe nzara acupressure. Kuti uite izvi, idzai pfungwa pakati pemhino uye muromo wepamusoro kwemaminitsi mana.
- Anoponesa manzwiro ekugadzikana kwemaminitsi gumi kufamba mushure mekudya.
Kuda kwekudya kunorema kurasikirwa kunobatsira kudzora maitiro avo, zvinowanzoita metabolism uye kunowedzera inzwi rose remuviri.