Urongwa uhwu hunofanira kunge huri mufaira yako, mukicheni, kuti uve nayo nguva dzose, uye usakakahadzika apo musikana wako anokupa mafashoni emazuva ano ezvimwe zvekudya ikoko. Urongwa urwu huchakubatsira kuti uone rudzi rwekudya kana rudzi rwezvokudya zvaunoda kudya muviri wako uye utano.
Zvose zvechokwadi maererano neBelka.
- Nyuchi yakabikwa haina kuzadza? Zvechokwadi! Nyama yakabikwa inogadzirwa nyore nyore! Ndiyo hongu. Nyama chete inofanira kuiswa mumvura yakabikwa uye pakarepo yakafukidzwa nechifukidzo kuitira kuti mhepo isabuda uye michero yose inoramba iri munyama, uye kwete mumvura inogadzirirwa.
- Haikwanisi kubikwa evha yakasvibiswa? Zvechokwadi!
Albumin kubva purotini, iyi proteiniti, inogadzirwa chete kana yakabikwa, zvisinei, iyo yolk haikodhi kana yakasimba. Zvakanaka, zamai inofanira kudyiwa yakabikwa uye yakanyorova.
- Chicken nyama inobatsira kupfuura yenguruve? Nharo yakakakavadzana!
Kana iwe uchitevera mafuta, inguruve inofanira kudziviswa nevanhu vane cholesterol yakakwirira uye triglycerides. Kana vari vanhu vane chirwere chepamuviri, haisi pfungwa yakaipa kuziva kuti dare iri mune nyama yakatsvuka. Maonero angu: nyama yakatsvuka inonyanya kubatsira.
- Nyama hove iri nani here kupfuura yenguruve, nyuchi kana nyama? Zvechokwadi!
Nehove dzine mapuroteni pamwe nemamwe marudzi enyama, asi hove nyama yakazara mune zvisikwa zvisingatoriki uye zvicherwa uye zviri nyore kudarika kupfuura vamwe. Hove uye zvigungwa zvine zvishoma maekori uye, saka, unofanira kunyatsodya hove kanenge katatu pavhiki. Yeuka shanduro "hapana zvokudya kunze kwehove."
- Ko sipinashi inowedzera yakawanda kupfuura nyama here? Nhema!
Kunyange zvazvo zvakagadzirwa nedare mune sipinashi nemimwe miriwo miriwo miriwo yakareba kwazvo, haigoni kuvharirwa mumutsipa wevanhu. Chinhu chikuru chesimbi kune muviri wemunhu nyama, zvose zvitsvuku uye zvitsvuku, kubva kune nhengo dzakadai seropa uye spleen. Iron in nyama inogadzirwa zviri nani pamberi pevhitamini "C", kuitira kuti ropa rebeki rine ruvara rwemaladhi yakasvibirira rakanaka kurwisa anemia.
- Nyama inokonzera gout here? Zvechokwadi!
Zvinhu zvose zvakagadzirwa mu purine (nyama yakatsvuka, mhuka, mhuka mhuka nyama - mhuka, gwayana, uye kunyange chokoti), semugumisiro weUric acid inotenderera kumazinga emajoini uye inokurudzira kuitika kwehutuku.
- Ko chirongwa cheprotein chinotungamirira kukurumidza kuora kurasikirwa here? Zvechokwadi!
Iwe unogona kurasikirwa kubva pa5 kusvika ku7 kg mumasvondo maviri, uchidya mapuroteni chete, nokuti puroteni yakawanda inoshanduka kuva mafuta yakaoma zvikuru. Pane mungozi yekurasikirwa musimba, sezvo muviri uchatofanira kupisa mapuroteni ayo ehurumende kuti awane glucose sechinhu chesimba uye simba rekushanda kwenheyo yenheyo.
- Avo vanoda "musimba" vanofanira kudya nyama? Zvechokwadi!
Mukubatana nebasa rakawanda rekuita muviri kana musimba kukura, unoda kupedza mapuroteni akakwirira (nyama, mukaka, mazai) sechinhu chakasvibiswa chekusangana kweamino acids. Puroteni inodya inofanira kuva 30% yakakwirira. Uyezve, vakadzi vane pamuviri kana kunwisa vanoda kukura kwema 20-30% mapuroteni kuti vave nechokwadi chekubatsira kwakanaka kwemu embryo uye fetus.
- Ikoko kudya kwezvirimwa kune hutano hwakanaka here? Nhema!
Miti uye zviyo hazvina zvinhu zvose zvinokosha zveamino acids, saka mamwe mapuroteni anobva pane aya amino acids haagoni kugadzirwa. Zvokudya zvinomera zvinokonzera kushayikwa kwevhithamini, kunyanya vitamini B uye mavhithamini anogadzikana ane mafuta A, D, anowanikwa muzvibereko zvezvipfuwo, asingatauri iron uye zinc, uye yakakurudzirwa, uye mairi nemiti yemichero, kupa hutsika hwose hwezvokudya.
Chokwadi uye Nhema pamusoro pemakrohydrates!
"Ichokwadi here kuti chingwa chakazara?" Nhema!
Chingwa hachina kuzara, asi mishonga inobatanidzwa nayo. Chikamu chechingwa chine makori makumi mapfumbamwe uye slice 1 chechi ine 180 makori. Zvechokwadi, chingwa chimwe chakazara, asi zvigaro 1- 2 patafura zvinodiwa!
- Chigunwe chine zvinyorwa zvishoma here? Nhema!
Chigunwe chine nhamba yakafanana yemakoriori sechingwa chisina kuchena, nokuti kana uchidya chingwa chisingawanwi, mvura chete inoputika, uye chingwa chinova chakaoma uye chiri chiedza.
- Kubva pachingwa chitsva "dumbu" inokonzerwa here? Zvechokwadi!
Pakugadzirwa kwechingwa pamwe nekushandisa mbiriso, kupedzisa kuvhenekera, nguva inenge maawa gumi nemaviri. Nokudaro, zvinokurudzirwa kudya chingwa "kura" rimwe zuva.
- Graham kana chingwa ne bran, haisi kuzadza here? Nhema!
Chingwa chepakati kana chemausi chinopa bran akawanda uye chinobatsira kudya, asi ine zvishoma zvishoma makoriki kupfuura chingwa chakachena (kubva ku 230 makori / 100g kusvika ku 280 makori / 100 gramu). Chikafu chine tsvuku (1 chikamu = 35 g) chinorema kukunda chingwa chakachena (1 chikamu = 25 g) uye, pakupedzisira, kusvika kuhutano, i.e. Chikamu 1 chechingwa chena, 25g = 1 slice yechingwa, 35g = 80 makori.
- Uchi chinhu chechisikigo, saka hachikwanisi kubva pauri? Nhema!
Uchi hwakasikwa uye huri hutano, asi huine fructose uye yakaenzana yemakoriori sehuga (4 makori / gramu). Nokuti shuga inopenya uye inotora yakawanda. Paradoxical equation: 1 teaspoon ye shuga = 13 makoriki, 1 teaspoon yeuchi = 22 makori.
Uchi hunewo huno hwekusimudzira chido, saka zvinokurudzirwa vana uye vanhu vanotambura nekushaya zvokudya zvinovaka muviri kana kurasikirwa kwechido. Kana iwe uchida kudya chinhu chinotapira nehuchi, teaspoon inenge yakakwana, nokuti kutapira kweuchi kune 4 kanopfuura yakakwirira kupfuura shuga.
- Shuga yeBrown inobatsira kupfuura yakachena? Zvechokwadi!
Borosi shuga inowanikwa kubva muhuga uye inenge isina kuderedzwa uye yakanatswa kupfuura shuga yekare inotapira shuga. Nhamba yekorijeni ivo vakafanana.
- Is saccharin chirwere chekemikari here? Nhema!
Izvo hazvina kushandiswa nesayenzi nezvenyanzvi, asi iyo huru drawback ye saccharin ndiyo kuchinja mukanakidzwa kwekugadzirwa kwepamusoro-kutema. Kuonekwa kwezvinotapira zvakagadzirirwa "aspartame" kwakagadzirisa dambudziko iri, iyo inogara yakasimba. Mvura Fructose imwe yezvinotapira zvinowanzoitika zvinogona kubudirira kutsvaga shuga.
- Chokoti cheshuga haina kuzadza? Nhema!
Varwere vane chirwere cheshuga vane insulin yakashaya uye, saka, havabvumirwi kudya shuga. Sweets yevanhu vane chirwere cheshuga inogadzirwa kubva ku fructose, nokuti haibatsire insulin. Chinangwa chezvigadzirwa izvi ndezvokuti hazvina shuga uye zvine mazana emakirori. Chokoti yevashuga vane chirwere cheshuga dzimwe nguva inogona kuva nemamwe makoriki kupfuura nguva.
- Ko mukaka unopisa unobatsira sei kurara usiku? Zvechokwadi!
Nzara uye kuderera kweropa glucose zvinokonzera kuzvidya mwoyo, kusagadzikana, kutya, kushaya simba kwemaviri. Makhydidhaditi emukaka akakwanisa kugadzirisa dambudziko iri, uye zvishoma nezvakori (100 kcal / mukombe), izvo zvichatibvumidza kurara.
Chokwadi uye Nhema pamusoro pemiti.
- "Yakanaka" cholesterol uye "yakaipa" cholesterol here? Zvechokwadi!
Zviri mumutemo weLDL-cholesterol muropa zvinotungamirira kune ngozi dzakawedzerwa dzehutano hwepfungwa uye, sekutonga, zvinoratidza huwandu hwecholesterol. Ichi ndicho "chakaipa" cholesterol, kukosha kwayo hakufaniri kudarika 200 mg / ml uye kazhinji inoratidza chiyero che triglycerides (mafuta) waunodya. "zvakanaka" cholesterol HDL-cholesterol inowedzera kudzivirirwa kunorwara nehutano hwepfungwa uye zvakakosha ndeye 50 mg / ml muropa.
- Mazai anofanira kudziviswa nokuti ivo vapfumi mune cholesterol? Nhema!
Jira ndiro chigadzirwa chakakwana chezvokudya zvine high quality protein (protein standard), mavitamini akawanda (A, D, E, B) nesimbi nehuwandu hwehutano huno "colecistokinetic", iyo inoita kuti kuderedzwa kweguruvladder kusunungura bile salt. Egg cholesterol haiti kuwedzera kero yeklesterol muropa, saka haisi kupesana kwekudya mazai muDyslipidemia.
- Mune mamwe mafuta ane cholesterol here? Zvechokwadi!
Cholesterol inongova mumiti yemhuka yakabva, zvichiguma, mafuta emiriwo haana cholesterol. Mafuta haana cholesterol, asi chiyero chemakori, pamwe nemafuta emhuka (batare, mafuta).
- Mafuta ehove ane utano here? Zvechokwadi!
Mafuta ehove mafuta anokosha ane unsaturated mafuta acids, ane chekudzivirira mukati mezvirwere zvepfungwa.
- Nuts nemarnuts zvakanaka kune uropi? Zvechokwadi!
10 Nutswa dzinopedzwa zuva rega rega dzinotibatsira kuti tive "vakanaka".
- Pane zvokudya zvinowedzera cholesterol here? Zvechokwadi!
Ndiyo shuga yakanatswa uye mapeke ose. Mafuta ezvipfuwo (marashi, bhuru, marisi), margarine, kofi uye kusvuta. Zvokudya zvinoderedza cholesterol ndezvibereko, miriwo, zviyo, soy, hove yemafuta, mukaka wemafuta, SSI mukaka, maoriji, maorivhi, anyanisi, garlic uye chili pepper.
"Cheese haina kuzara?" Nhema!
Cheese ndiyo ngozi huru, inenge kusvika kuma80% mafuta. Chikamu chechizi chinokwana zvidimbu zvitatu zvechingwa, saka usafunga kuti kana kune cheese nemamatisi, iwe hauzoitizve, haisi yechokwadi, asi ungazadza sei.