Zvibereko zvezvibereko zvinogona kuraswa nyore nyore
Zvechokwadi, kuwandisa kwemakhahydrates, pamwe chete nefructose uye glucose, pane zvinopesana, zvinogona kutungamirira kune maitiro emakirogiramu matsva asingadiwi. Fructose inodzivirira kubudisa insulini, iyo inokwezva kuwedzera kukuru kwechido. Munguva ichangopfuura, kudya kwave kwakakurumbira, umo michero nemajisi anobva kwavari anobvumirwa kuti ave zvokudya kusvikira masikati: munyaya iyi, kudya kwemakrohydrates kunoitika 2-3 nguva zviri nani. Tsika yemutauro usati waenda kunorara kuti uzvigadzire nemichero (kunyanya izvi zvinoreva kutapira kana kuwanda kwemarudzi ebhanana) ndiyo nzira yakanakisisa yeikii yakakura. Nenzira, dzimwe mishonga yakaderera zvakakwana nekeke. Pano, somuenzaniso, avokodhi vemazana mashomanana ane mamwe 300 makorikori, uye 1/3 yemichero iyi ine mafuta asina kuwanda. Heino kune iwe uye mugumisiro, kana iwe uchida kushaya uremu nemichero yekudya! Saka nokuda kwezvinangwa izvi, unoda kunyatsosarudza chibereko!
Lemmoni inogona kunyatsopedza mafuta
Zvechokwadi, iwe unogona kungodya salmon musati wavudya chamangwanani, vadye ivo kwekudya chamangwanani, masikati uye kudya kwemanheru, asi mafuta ayo wawadya kare, achange achikupai masentimita mashoma pachiuno uye muchiuno. Zvechokwadi, hapana munhu achapikisa chokwadi chokuti juisi inowanikwa kubva mumichero yakasvibirira (yakanyanya kudai uye mandimu) inobatsira chaizvo. Inobatsira kuvandudza metabolism, inokanganisa kudya kwezvokudya, asi izvi zvose zvinoitika bedzi kana iwe uchiinwa pane imwe nguva mumaminitsi gumi nemashanu ekudya kwako, uye, zvechokwadi, kwete muhupenyu hwayo, asi yakarambana nehuwandu hwemvura yakanwa. Asi zvakakosha kuyeuka kuti chirairo ichi chakanyatsopesana kune vanhu vanotambura nezvinetso zvinobatana nedumbu.
Muesli ndiyo yakanakisisa mutengo wekuwana chimiro chiduku
Ichokwadi, muesli ine zvakawanda zvakakura zve cellulose, izvo, sezvatinoziva tose, zvine chimiro chakanakisisa pakudya uye inobvumira nguva yakareba kuti inzwe somunhu anodyara zvakanaka. Izvo zvinongova ma caloric zvakagadzirwa muslyuzh hazvisi zvakasiyana zvakasiyana nemakeke akafanana, keke kana kuti ice cream: 300-400 makorikori, mumakona emakona - anenge anenge mazana matatu emakirori pamagiramu 100. Saka kana ukashandisa muesli kwekudya chamangwanani, masikati uye kudya kwemanheru, mune ramangwana riri mberi pamberi pako muchionioni kuchava bbw chaiyo. Uye muesli, yakabikwa nezvidimbu zvezvibereko zvakaomeswa, haigoni kuenzaniswa nezvokudya, sezvo mumagiramu 100 emashizha akafanana kune anenge makori mazana matatu, uye mabanochips ane anenge makori mazana mana.
Chikafu chine tsvuku uye chingwa chezviyo chinogadziriswa nhamba duku yekoriori
Zvechokwadi, musiyano hausi mukuru kwazvo. Caloric zvakagadzirwa nechingwa chena zvinenge zvakaenzana ne 230 makoriro pa100 gm, apo, zvakare, madema - 190-200 makori. Pano chinhu chikuru chakasiyana zvakasiyana-siyana: muchingwa chine ruvara kune zvakawanda zvakanyanyobatsira zvakanyanya ma carbohydrates. Saka, kana iwe nguva uchidya zviduku zviduku (izvi zvinenge, zvishoma, 50-100 gm) zvehuyo hwechingwa chose, uye zvakanakisisa kuti yakagadzirwa kubva mumuedzo usingakidzi, chimiro chako hachizoiti chakaipa. Asi, kufanana nemafuta akawanda, zvinokurudzirwa kudya chingwa chete mangwanani!
Miti yemashizha haisi yekakori
Pano, zvese, zvose zvinotenderera kuti ndezvipi miriwo inosanganiswa mumutsara wehadhi ino uye kuti ingapfeka sei kana iyo saladhi. Semuenzaniso, ndinoda kuongorora chokwadi chekuti izvozvi zvinowanzoitika uye zvese zvatinoda zvikafu, pasinei nokuti ine zvinyorwa zvinokwana 90 makori, nekuda kwehuwandu hwehuwandu hwema starch uye isahars zvinogona kuwedzerwa kuwedzera kusakosha kuwandisa. Uye, chokwadi, tsika yedu ye "kunonoka mabiko emasadhi ane sunflower, chibage kana maorivhi (zvinodarika 900 makoriyoni pa100 gmm), pamwe chete nemakisi akagadzirira-kushandiswa, ane zvakashata zvikuru." Kutaura pamusoro pekupedzisira "kupfeka mashadhi", masasi anowanzoitwa pamusana we mayonnaise, iyo inowanikwa mumakorori ayo akafanana ne 250-350 makoriro pa100 gm.
Chikamu chinotsigira chinokonzera hachina kutungamirira kune kuonekwa kwepaundi pounds
Muzvokwadi, zvose zvinotapira (asidi, sorbitol, fructose, nezvimwewo) hazvina zvishoma pamakirori kupfuura shuga yenguva dzose. Nenzira, zvose zvinokonzera zvinotapira zvinowanzokonzera manzwiro asina musoro ekushaya kunaka. Nenzira yaro, muviri wemunhu unotungamirirwa kuti uone zvose, sechinhu chinobva pakarepo chemakhahydrates. Nokudaro, vachifungidzira "unyengeri", muviri unotanga kukumbira zvakanyanya. Kufambira mberi kubva apa, kunzwa kwenzara kunosimbiswa. Nenzira, dzimwe shuga dzinotsiva zvakanyanya kuwedzerwa kudyisa mhuka (somuenzaniso, saccharin), uye izvi zvinoitwa kuti kuwedzere kukura kwehuwandu. Nokudaro, iwe uchiri kufanirwa kufungisisa uye kunzwisisa kuti nhema dzinotaura nezvechigadzirwa dzimwe nguva dzinofanirwa kubvisa.
"Fat" haisi nguva dzose zvinoreva kuti kudya
Kuva akatendeseka, chaizvoizvo, kwete mafuta chete anogona kutungamirira kuupfumi uye kuzara kusingadi. Hazvibvumirwi uchapupu hwokuti izvi zvaive zvidzidzo zvakasarudzwa, izvo kwemakore mapfumbamwe zvakatungamirirwa navanachiremba veSweden. Kutenda kune zvidzidzo izvi, zvaive zvichibvira kutsanangura chikonzero chekuda kuziva nekuda kwekuti vakadzi vakadya michina yakawanda yemakaka, kunze kwevakadzi avo vaidya michina nehuwandu hwemafuta, zvakanyanya kuwedzera muhomwe. Uye izvi zvose zvinotsanangurwa nyore nyore nekuti kuumbwa kwemafuta mashoma-mafuta kunosanganisira yakawanda yemasahar starch, iyo, zvechokwadi, inokanganisa caloric zvakagadzirwa. Kunyanya, zvigadzirwa zvose zvakadai zvinongopfuura zvakasvibiswa nemahydrohydrates. Basa guru rinotambidzwa neIpsychological factor: somuenzaniso, munhu anoona pakapetwa mashoko okuti "0% mafuta" anokwanisa kudya zvakawanda, ari zana zana anoziva kuti "anogara" pane zvigadzirwa zvekurasika.
Margarine mukuenzaniswa nemafuta ane mafuta mashoma
Kutaura zvazviri, ngano idzi dzekurema kwekureruka dzinopedza nyore nyore iyo mafuta uye margarine muzvakagadzirwa zvayo ane marudzi akasiyana emafuta, asi munhamba imwechete yeakori uye mafuta. Saka, kana mafuta, kana margarine kushandiswa zvisina kukodzera!
Celery uye lettuce hazviine makorikori, saka ivo vanonyatsokodzera kushaya kurasikirwa
Nekuwedzera kwekudya kwako nemishonga iyi, haungagoni kukwanisa kuora uremu. Muchikamu chiduku, asi makori muzvigadzirwa izvi anowanikwa. Mukuwedzera, izvi zvinomera hazvizadzi uye nguva dzose dzinofanirwa kubhadharwa nekodoric zvokudya kana kunzwa kunzwa kunzwa nzara. Saka hazvibatsiri kugara pazvinhu izvi chete!