Kurumidza uye kudya
Usazvitsivazve kwenguva yakati. Kumutumbi waive nenguva yekudya zvakawanda zvekudya usati waenda kunorara, kudya kwekupedzisira kunofanira kuitika mushure memaawa matatu asati avata. Maji anogadzirwa 15-20 maminitsi, michero - 20-40 maminitsi, zviyo - kubva paawa, nyama - kubva kune imwe nehafu (huku) kusvika maawa 4-5 (inguruve).
Idya zvawatenga uye zvakabikwa
Nyamba, yakabikwa, nyama yakakanyiwa kunyange mufiriji inochengetwa pfupi, 1-2 chete. Yakagadzirirwa-saladhi - mazuva 3-5, yakabikwa mazai akaoma-akabikwa, ham nebhekoni - vhiki. Zvinokurudzirwa kubika mishonga yemafuta, hove uye huku kune zuva rimwe chete rawakatenga, muchigumo chekupedzisira, zisiya kusvikira mangwana.
Inwa teas yako
Kuti uite izvi zvinwe zvakanaka kwauri, ita muto kweminiti, ruvara rwemasvondo 10-15. Kuti uinwe zvinonzwisisika mukati memaminitsi makumi matatu ekutanga, ipapo ichava nehuwandu hwekuita toning.
Isa miriwo nemiriwo muhodhi
Usaita kuti ivo vave kwenguva yakareba "vakamirira" pane bhokisi rekucheka. Pane kudaro, gura (miriwo inonyanya kungoputsika noruoko) iwe usati washumira ndiro iyo patafura. Nokudaro, iwe unowedzera huwandu hwe vitamini C, iyo inokurumidza kuputsika mumhepo.
Usakurumidza kudya izvo zviri muhote yako
Manzwiro ekuti satiety inoumbwa nezvinhu zviviri: manzwiro ekuzara mukati memudumbu uye kuwedzerwa muzinga rehuga muropa, iyo uropi huchaita maminitsi makumi maviri mushure mekunge uisa chikamu chekutanga mumuromo mako. Hazvisi zvechimwe chinhu chinonzi dietitians chinokurudzira kudya zvishoma nezvishoma uye nokufungisisa, kuitira kuti usa "tora" patafura.
Tora kudya moto
Hove (zvichienderana nehutema) kubika 15-30 maminitsi, huku - makumi mana emaminitsi, rabbit nemombe - kubva paawa 1. Chiropa chichagadzirira nokukurumidza: mumaminitsi gumi nemashanu chete, gare gare - inguruve: inofanira kubikwa kwemaawa anenge mashanu.
Nokufamba kwenguva, ivai nechingwa pakati pezvokudya
Kubvira pakudya kusvika pakudya kunofanirwa kudarika 3-5 maawa. Iyi ndiyo nguva yakanakisisa yekuchengetedza hutsika hwakasimba hweglucose muropa.
Ivai nezvokudya zvemangwanani
Uye usaramba chikafu ichi, kunyange kana iwe uchinge wanyanyisa uye uchinonoka kubasa. Pakati pekudya kwekudya uye kudya kwemafuro haafaniri kutora maawa gumi nemaviri. Munguva ino, mutumbi mukusabatwa kwezvokudya uchabuda kunze kweglycogen yakachengetwa uye inotanga kushandisa mamwe magetsi emasimba: mapuroteni emasumbu, ropa, mapfupa emapfupa. Bvisa nyama kubva panopisa ganda kana uchida kuti igare yakatsvuka mukati. Kutanga, "sarudza" chidimbu kubva kumativi maviri kwemaminiti 1, zvino, mushure mekudzikisa moto, kubika kwemaminetsi maviri. Kana iri miviri yepamusi steak - maminitsi matatu, kwechinguva chakanaka - maminitsi mashanu.
Gara patafura pakarepo uchinzwa nzara
Tinowanzovhiringidza manzwiro aya nenyota, saka tanga kunwa girazi remvura uye kumirira maminitsi gumi. Munguva ino, mvura yacho inobva mudumbu. Iwe uchiri nenzara here? Saka, inguva chaiyo yekurumwa kudya!
Shumira nyama yakabikwa patafura
Kuti uite iyo inonaka uye yakasviba, kumupa anenge maminitsi gumi kuti avete mumucheka. Kana ukabika nyama yenguruve, nyuchi, veal kana chicken, itawo kuti i "zorora" kwemaminitsi gumi nemashanu, ichiputira zvakanaka mumapepa. Yagurt yakatsva, kana iwe uchida kufadza vashanyi vane dessert inonaka uye yakachena. Itai iyo mufiriji kwemaawa mashanu vasati vadya. Isa muRum berries nemichero, kana iwe uchida kuisa manheru eKrisimusi patafura. Ichi chikafu chinonaka chekuGermany chikafu chinoda kugadzirira kwenguva refu. Yekutanga sitirobheri inopinda muhari ne ramu kwemwedzi mitanhatu, munaJune uye mwedzi inomanikidzirwa, vasati vashuva, plums, apricots, mapeariti achaisa pamusoro payo.