Ndeipi yakanaka yekudya mahairi? Nokuda kwekuti yakanyatsonaka, inokubvumira kuti urege kunzwa uchinzwa nzara kwenguva yakareba, nekuda kwehuwandu hwezvinyorwa zvepurotini mairi. Kana kuri kushaya kurasikirwa, iyo calori yakagadzikana muzvokudya zvakashata zvikuru, nokuti kuderedzwa kwehuremu munguva pfupi hakungakuchengetedzi iwe kumirira. Ndeapi mazano makuru ezvokudya izvi?
Nheyo dzemitemo yezvokudya zvebhinzi
Puroteni yekudya inonzi "bhinzi" inogona kusanganisira kwete bhinzi chete. Asi vamiririri vezvirimwa zvakadai semhando dzakasiyana dzemabhandi, lentils, chickpeas, munguruve, mazai. Ndiko, iyo yose michero yemiriwo iyo ndeyebhinzi.
Ndezvipi zvinhu zvekudya kwebhinzi, izvo zvinofanira kuyeukwa?
Kutanga. Zvakakosha kuchengeta huwandu hwezvimwe zvikamu zvepaniki inotevera yenyuchi. Hazvifanirwi kuva ma 100-150 gramu. Zvakanaka, iwe unofanira kuzviisa pahwendefa remagiramu 100 emaviramu akabikwa. Nenzira, bhandi ndiro inoshandiswa muzvokudya chete 1-2 pazuva.
Yechipiri. Zvinoda - kunwa mvura yekunwa zuva rega rega ku 1.5 litres zuva nezuva. Izvi ndezvimwe zvinwiwa zvinodhaka, zviripo mumenyu yehairi yekudya. Pasina mvura, munyaya iyi, usatora mutoro! Bhanhire ndiro dzinokura mudumbu, uye pasina mvura tambo inofamba mukati memukati. Nokudaro, zvakakosha kunwa mvura yakawanda yekuchenesa zviri nani kwehupenyu, pamwechete nemaruva.
Chechitatu. Dietitogomitic diet rinokurudzirwa kusvika kwemazuva manomwe. Munguva ino, mutumbi uchaparara maererano nehutano hwakasiyana-siyana ne 5-7 kg yehuwandu hunorema. Zvisinei, uine uremu hwakawandisa, apo iwe uchida kuderedza kudarika mumakirogiramu akazara, unogona kuwedzera kudya kune mamwe mazuva manomwe. Ipapo iwe unoda kutora (zvimwe dvenadel) uye kudya kunogona kudzokororwa.
Fourth. Manheru panguva yezvokudya anofanirwa kunwa chero mukaka wakaoma wakanwa kunatsiridza mumimba motility. Ichokwadi ndechokuti kudya kwebhinzi kunoreva "detox-therapy", ndiko kuti, kuchenesa. Nokuti girazi rehuti yakabikwa kana yogurt, inodhakwa usiku, inobatsira matumbo kuchenesa mangwanani pasina matambudziko.
Fifth. Mhando yebhondi-vanodya vanoramba kukanganisa kuvapo kwechingwa uye chero rudzi rwekubika mukati maro. Chingwa chimwe chete kana zviviri zvebhakoro zvinobvumirwa nezuva. Uyewo, haugoni kudya sweets uye shuga mukati mevhiki rose. Kunyange zvinwiwa zvaunonwa hazvifaniri kunge zvine shuga. Tabio inowanirwawo kunwa doro panguva yekudya, uye pane zvakabikwa, mafuta.
Yechitanhatu. Munyu unogona kushandiswa, asi muzvokudya zvose, kana uchiita sewakachena zvakare, uise chiduku chiduku. Nenzira iyo, munyu, seminari, inowanikwa mune dzimwe nyika, saka edza kuita kunze kwechikamu ichi mukudya kunovaka muviri.
Kushandiswa kwezvokudya nemashizha
Sezvaunogona kuona, chikafu ichi chichaenderana nevakadzi nevanasikana vasina hanya nechingwa, zvinhu zvakabikwa, masipi, asi havakwanisi kutsungirira nzara mudumbu, vanotambura nekuwedzera kudya. Uine nzara yekudya nyota nzara, iwe hauzonzwi. Muzviitiko zvakanyanya, iwe unogona kuwedzera huwandu hwechikamu chebhandi yehhandi zuva nezuva.
Kubatsirwa kwakakura kwekudya kwehutano nemamiriro emuviri kunotsigirwa nemidziyo pachavo, iyo inowanikwa mairi. Mhembwe yenyuchi yakasiyana. Mukuwedzera kune nyore nyore kudya, mapuroteni anogutsa, anovaka masero ose anokosha emuviri, ane zvinyorwa zvakasiyana-siyana zvinokonzerwa noupenyu hwepanyama. Izvi zvinonzwisisika, uye minerals, uye mavitamini (kunyange mashoma mapoka ePP neB), nemafuta. Uyezve, zvinokonzerwa nekorori yemabhandi ndiro zvine zvishoma kana zvichienzaniswa nemitambo yeprotein.
Kana zviri zvemigumisiro yezvokudya, tatove tataura nezvimwe zvakanaka kune pamusoro. Nharo yekudyara inokubvumira kuderedza uremu hweiyo kilogiramu maawa makumi mana nemaviri. Mukuwedzera, inochenesa koro uye muviri wose.
Tinoda kucherechedza kuti muvhiki yechipiri yezvokudya, kirogram yekurasikirwa hakuzoonekwi zvishoma. Kana yekutanga ichikwanisika kushaya uremu kusvika kune makirogiramu manomwe, zvino muvhiki yechipiri chete kusvika ku 3-4. Uye ichi chigumisiro chinokonzerwa nehutano hwemamiriro ehupenyu hwehupenyu husina kunaka.
Kana uchida, iwe unogona kuzadzisa kunyange kurasikirwa kukuru, kana iwe uri panguva yekudya kuti uite hupenyu hunoshanda. Kupinda mune zvemitambo, kufamba, kufanana, kana kuti kunyanya kuita gymnastics kumba pamasimoni emusha.
Zvinyorwa zvinoputika panguva yezvokudya zvine maharo zvinobatsira kuti kubviswa kwe cellulite kunobva muhudyu, mimba, mhuru yemakumbo.
Ndezvipi zvimwe zvakakosha kudya mahairi? Kana mushure mekurasikirwa kwaro iwe unotora iwe pachako kutonga kwekunamatira kumigumisiro yaro inokosha, ipapo hutsika hwakarasika hahuzozodzoki kwauri kwenguva refu. Nokuda kweizvi, zvakakwana kudya zvikamu zvezvokudya zvisingasviki magiramu 200. Kuti ugare pasi patafura yekotnyu iwe unowanzo kazhinji - kusvika kusvika 5 pazuva. Iko kunoreva, kubatana nechikamu chiduku chekudya kunyange pashure pokupera kwekudya. Uye pamusoro pezvimwe zvezvokudya kubva muzvokudya, zvakadai semukaka-mukaka, chibereko, michero haifaniri kukanganwa, kunyange kana kudya kwapera.
Kuchengetedza panguva yekudya uye kuongororwa pamusoro pazvo
Zvokudya "pachibage" zvinosanganisira kuchengetwa kwezvimwe zvinodzivirira panguva yekuzvibata kwayo. Mukuwedzera, iyo inopesana, iyo isingafaniri kukanganwika kune vanhu vanotambura nematombo-mazino kana ebwe-bile. Nhamba dzebhinzi dzinogona kukanganisa kufamba mumitemo yechipfuva, uye nyaya yacho ichaguma nekurwadziwa kwakanyanya uye kuchipatara.
Zvirwere zvakadai sejade, gout, kusingaperi kusingagumi kwekusawirirana zvinopesana nekushandiswa kwekudya.
Usataridzire iyo panguva yekurwadza kwakanyanya mumatumbu, mudumbu, nduru yekara. Kune vose-vagari vemamiriro ekunze, kudya kwacho kwakanyatsonaka uye kuchave kwakakosha mukurasikirwa kwekunatswa kwemuviri.
Ndinodawo "kuyambuka" pane zvinyorwa paIndaneti yevasikana nevakadzi avo panguva dzakasiyana vakagamuchira kudya kwakadaro uye vakasarudza kuratidza maonero avo pane izvi.
Vateveri vazhinji vanonzi dieters iyo nyemba uye mamwe maruva akaomeswa (zvinoreva, kana zvisati zviri mumakotini) kuti zvokudya zvive zvakabikwa zvizere zvakagadzirirwa, kunyange zvisati zvanyatsoputika. Zvadaro, paanotora kudya kwakadai, mumwe haanzwi gumbo uye zvimwe zvinorwadza mumatumbo.
Kune mamwe mazano ekugadzirira kudya muzvokudya. Nyemba, chickpeas uye mahairi madzimai anokurudzirwa kudira mvura pane nanowire yekudzivirira kwavo uye kushambidza simbi yakawanda kubva pachigadzirwa. Kupuka kwemucheka kwakagadzirirwa nekukurumidza kupfuura iwe waizoisa mahonji akaomeswa.
Menyu yekudya maharuki
Pano iwe unogona kugoverana zvakagadzirwa izvo zvakagadzirwa nemidziyo muzvikamu zviduku (100-150 g) maawa maviri kubva pamangwanani kusvika muna 19.00 mukati mekudya kwebhinzi:
- Dish kubva kune nyemba (yakabikwa, yakabikwa, yakabikwa, yakakonzerwa)
- Low-fat fat cheese
- Kefir
- Yoga yoghurt isina shuga
- Zvibereko zvine pasi shoga zvakagadzirwa
- Zviyo
- Vegetable salads ne 1 kapu yemafuta yemafuta uye jisi remuori
- Vegetable soups
- Low-fat cottage cheese
- Yakabikwa kana nyama yemombe
- Dzimwe nguva dzakasimwa nyemba, mazai kana nyemba
- Yakasimwa juice kubva mumiriwo kana michero
- Green tea
- Herbal tea
- Nzvimbo yehafi yepasi
- Bread