Ndeipi hwaro hweprotini yekudya?
Mafuta uye makhahydrates haana kubviswa zvachose kubva mukudya. Asi ivo ndivo vatengesi vekushandisa kwemuviri. Kana simba risina kupedzwa zvachose, ipapo makori anopedzisira aita mapaundi akawanda pamuviri. Munguva yezvokudya, unoda kudya mavitamini nemapuroteni. Mavhithamini anodiwa kuti ave nechokwadi chekuita basa rinokosha rehurongwa hwose uye nhengo, vanoisa chigadziro pamberi pemavirusi uye zvirwere uye kusimbisa hutachiona. Munguva iyi yekudya, muviri unowana zvinhu zvinodiwa izvo zvinodikamwa kuti zviitwe basa. Ichi chikafu hachikuvadzi hutano, asi chinousimbisa chete. Kubatsira kukuru kweprotheni yekudya ndeyokuti inokurumidza kubvisa kilogram dzakawanda uye inozviita nenzira yakakodzera. Munguva iyi yekudya, haungatongonzwa nzara. Kuwanda kwezvokudya zvauchadya panguva yezuva zvichakwanisa kuzadza muviri wemunhu.
Chii chinogona kudyiwa panguva yekudya?
Kucherechedza mapuroteni ekudya, unogona kudya zvese izvo zvokudya zvine proteine. Inogona kuva cheese, cottage cheese, mazai, marwizi, hove yakakonda, mutambo uye nyama yemhando dzose. Iwe unobvumirwa kudya zvidyo izvo zvine mavitamini akawanda, ndiko kuti, zvibereko zvose nemiriwo.
Zvokudya zvinorambidzwa
Kana iwe ukatevera purotini yekudya, unofanirwa kurega kudya zvakadai sezvokudya zvine ma carbohydrates. Izvi zviputi, croutons, makeke, makeke, muffin, chingwa, sweets. Uyewo masipu, shuga, mbatatisi, zviyo nezvimwewo.
Zvinoregererwa mafuta - izvi ndezvokudya zvemucheka, kunze kwekodha cheese uye cheese, mafuta nyama, ham, mafuta, zvinomera uye maruva. Kunze kwemasukisi uye nguva, vanofarira kudya. Inobvumirwa kupedza munyu mukuenzanisa.
Nzira yekuita sei chirongwa cheprotein?
Inokurudzirwa kuti udye kanenge ka6 pazuva pazuva uye nguva pakati pekudya pa2, maawa mashanu. Vitamini uye mapuroteni zvikamu zvinofanira kushandurana. Nekudya kwega kwega, unofanira kudya 200-250 gramu yezvokudya.
Kudya kwezuva nezuva kweprotini kudya
8:00 - mazana maviri magamu eenyama;
10: 30 - nemazana maviri magirati ekarashi;
13: 00 - mazana maviri magamu ehove;
15:30 - maviri machena;
18:00 - mazana maviri magiramu ekottage cheese;
20: 30 - maapuro maviri makuru.
Mutambo, hove, nyama inofanira kudyiwa mune chikafu kana kuti yakabikwa, nokuti zvakabikwa zvinokonzera kudya kwakasimba. Kuti uve nezvimwe zvakasiyana-siyana, unofanira kuchinja zvinhu zuva rega rega. Somuenzaniso, nhasi tinodya hove namazai, mangwana tese uye cottage cheese, uye zuva rinotevera mangwana mutambo nenyama nezvimwe zvakadaro. Sezvo mavitamini, pamwe nemichero, idya yakabikwa uye miriwo yakasvibirira. Inogona kuva: kabichi, tomato, makomkete, peas, beet nezvimwewo.
Inwa
Munguva yeprotini yekudya inofanira kunwa chikamu chimwe nechidimbu chemairi zuva rimwe nerimwe, nokuti kubuda kwemvura mumuviri, kunobatsira kushivirira kwezvokudya. Inogona kuva mvura inopisa nechidimbu chemononi, herbal infusions, tei pasina shuga, mineral water. Iwe haugoni kunwa jisi, zvine makhahydrates. Zviri nani kurega kofi, unogona kungokurega iwe unwe mukombe wekofi mangwanani asina shuga.
Pros uye hupenyu hweprotini yekudya
Ichi chikafu chinodikanwa nevartists uye bodybuilders. Funga zvose zvisingabatsiri uye zvinobatsira zveproteine kudya.
Zviratidzo zveprotini yekudya
Garai kuti kubva pane kudya kwega-ega makhahydrates asiri uye kushandiswa kwemafuta kunogumira. Iko inokubvumira kuti ubvise zvakakwana kikigiramu dzinodarika, zvichiita kuti mafuta atende mumasumbu. Imwe mukana ndeyekuti munhu panguva iyi yekudya haafaniri kunzwa nzara, sezvo inogara ichidzivirirwa nemaprotini.
Kukanganiswa kweproteine kudya
Inoderedza huwandu hwehuga muropa romunhu. Izvi zvine ngozi kune chirwere chemwoyo uye chirwere cheshuga. Pakucherechedza mapuroteni kudya, kuneta uye kuneta zvinooneka. Hazvibviri kuisa pfungwa, kune kusagadzikana. Nemhaka yekuderera kwehuga muropa, misoro inowoneka. Pakati pemakumbo - maronda asina kunaka, brittle misumari, bvudzi rakasviba, ganda rakaoma, kurara kwakaipa, kunhuwa kubva mumuromo.
Nekudya kwakadaro kwakashata, iwe paunodya hove chete nenyama, yakawanda ye calcium inopedzwa. Izvi zvinokuvadza kune vakwegura, ropa coagulability inowedzera, zvichiita kuti zvivhare mumidziyo yeropa. Inowedzera mutoro uri paitsvo, chikafu hachina kuenzana. Pashure pezvose, kana iwe uchidya mapuroteni chete, iwe pachako unoshaya muviri wako we calcium, kureva, chivako chekuvaka, uyewo akawanda mafuta akawanda, vitamini, microelements.
Mamwe masayendisiti anoti kana ukashatisa nzira yezvokudya zvakasiyana, uye unonyatsotevedzera puroteni kudya, inotungamirira kumatambudziko ehutano hwakakomba: ropa rekutsvaira kweropa rinomuka, uye muitsvo zvinogona kuitika kuchinja kunogona kutungamirira kurwere cheshuga, kurwisa kwemwoyo uye kunyange kutadza . Kugara puroteni yekudya kunogona kuva mavhiki mashomanana, uye kwete kamwechete kamwe pagore.
Zvishandiso zveprotini yekudya:
Vevha kana huni muchoto, shrimp yakabikwa. Uyewo zvigaro zve squid, hove yakanyanyisa, miriwo yemashizha, pineapple uye mazambiringa, michero, cottage cheese, tei, kofi. Mune rimwe zuva - mamita 1200 makori uye iwe uchatora uremu.
Iwe wakasangana neprotein yezvokudya, wakadzidza zvinowedzera uye zvinotyisa. Iva kazhinji pane zvisikwa, ita zvakawanda zvemitambo, kufamba, kazhinji kunakidzwa noupenyu uye iwe uchava wakaisvonaka uye wakanyarara. Uye iyi nzira yehupenyu inobatsira kupfuura kudya kwakasiyana.