Yokutanga kugamuchira.
Pashoma mafuta.
Masayendisiti ezvekudya zvinovaka muviri anopa mazano ekudyira madiki mashoma. Uye kuderedza kusvika pahuwandu hwehuwandu hwemafuta, zuva nezuva kwete mairi 25 gramu. Nhamba yakadaro yakanyanya kuduku uye inokuvadza kuhutano, chikafu ichi hachigoni kugara kwenguva refu. Asi iwe unogona kushandisa mavhiki masere matatu, panguva ino hapana chichaitika kwauri.
Iwe uchafanirwa kubvisa kubva pane yako yemhuka nyama ndiro: sausages, margarine, mafuta omuorivhi, mhuka yemafuta, zamai yolks. Uyewo mikate, makeke, mabhandi, masipi, marimu nemimwe michina apo pane mafuta. Mu pharmacy, tenga mafuta ehove uye utore mangwanani pamapuni, ichava yako tsika zuva rose. Kana mafuta ehove iwe usingaoni, tenga zvinyorwa zvishoma zvemucheka uye tora spoonful pazuva.
Yechipiri yekugamuchira.
Pasina kutapira.
Zvose izvo hazvisi mafuta uye nyama ndedhaidhihydrates. Sources yemakinhydrates - miriwo, zviyo, jam, uchi, masipi, michero. Carbohydrates inogona kusvibiswa (cucumber kana oatmeal), kana kutapira (shuga kana uchi). Iwe unoda semoto kuti uchitya makatekhenijidha akanaka. Chinofadza chinokonzera insulin hormone, iye ane dambudziko rekusika mavara emafuta anoiswa pasi. Kunyanya insulini inosunungurwa, iwe unowedzera kuve iwe. Iwe haugoni kutyisidzirwa ne oatmeal kana mupunga. Misi inogona kutora danho rako, iwe hauna kutapira, asi ine tsukisi inokonzera lactose. Zvichiri nani, iwe michina yemishonga uye mukaka usingadi kunwa.
Chechitatu yekugamuchira.
Bvisa zvokudya zvakagadzirwa kubva pakudya.
Pano tinotaurirana nezve pasta, unogona kuisa pano: majeti, compotes, zvese zvekudya zvekakani, cola uye chips. Kuchengetedza kuti zvigadzirwa izvi zvinogona kuchengetwa kwenguva yakareba, zvinowedzera zvakawanda izvo zvisingakodzeri vanhu vanoda kuora muviri. Zvose zvinogona kutengwa muchitoro ndezvi: oatmeal, nyemba, mupunga.
Chiitiko chechina.
Pashoma makhahydrates.
Edza kuita zvinoshamisa kuderedza kudya kwezuva nezuva kwemahydrohydrates. Zvose izvi zvinotungamirira kukuti muviri unorasikirwa nehuwandu hwemvura uye unogona kurasikirwa zvikuru. Nzira yekutyisidzira yakadaro inogona kushandiswa chete kamwechete. Kana iwe uchida kugara kwenguva refu pazvokudya zvakaderera-carb, iwe unongozvikuvadza iwe pachako. Izvo zvipenyu nekuda kwehupfumi hwemasimba, zvakabatana nekushayikwa kwesimba, zvichawira mumatambudziko. Unotarisira kuora mwoyo, kurasikirwa nesimba, kurara. Uine makhaidhaidhini kwemwedzi nehafu iwe unogona kumirira. Asi zvishoma zvishoma oatmeal uye mupunga unofanira kushandiswa, ipapo iwe unotora simba rekudzidzisa kwako.
Fifth reception.
Enda kune imwe.
Chimwe chikafu hachikwanire kuderedza uremu, unoda aerobics, uye zvinenge zvishanu kana katanhatu pavhiki. Nzira inobatsira ndeiyi, iwe unoda kuputsa awa yekirasi mumakirasi maviri kwehafu yeawa - ye mangwanani nemanheru. Kana iwe usingakwanisi kurovedza kaviri pazuva, kuronga mutambo-kudzidzisa manheru. Usasungirire kwemaawa kwechinguva chetsika, shanda munzira iyo kwemaminetsi makumi maviri. Zvadaro enda pane imwe michina yekugadzira uye uite iyo kwemaminitsi makumi maviri, zvino enda kumudzidzisi wekupedzisira elliptical kwemaminitsi makumi maviri. Kuwedzera kwezvidzidzo kunofanira kunge kwakakwirira.
Shanhatu yekugamuchira.
Yeuka nezvemapurotini.
Mapuroteni ndiro chikafu chemasimba ako. Kuti mishonga haisi "skukozhilis", unofanirwa kuunza mapuroteni ako kudya zuva rimwe chete kusvika ku6,6 gm mu kilogiramu muviri. Dambudziko rose nderekuti nyama yezvokudya ine mafuta akawanda. Saka sei? Iwe unofanirwa kushandura kuprotheni yakakosha. Tora chiyero chezuva nezuva cheproteiniti, chidimbure pamvura ugozadza muhombodo ye thermos. Tora iwe kuti ushande uye unwe ichi kunwa kanomwe ka6 nechitsiko paawa matatu. Kaviri pavhiki, idya hove yakabikwa kana yakabikwa.
Seventh reception.
Mvura inowedzera.
Mvura inokosha pakurasikirwa nekurema. Kunyanya iwe unodya mapuroteni, iwe unowedzera kunwa mvura. Wedzera zuva rega rega, tsika inoshandiswa nehafu nehafu yengameri. Inwa gorozi gumi chete, usakanganwa kuti unoda kunwa mvura.
Yegumi nemagamuchiriro.
Nguva imwe neimwe, shandura kalori inotora.
Iwe unoda kuverenga zvakawanda, asi zvakakosha. Tsvaga nyora yemasimba ekugadzirisa zvinhu uye kuverenga calorie inowanikwa. Deredza kana kuwedzera kudya. Semuenzaniso, mitatu mitatu inotevera inofanirwa kudya 1500 makorikori, ayo iwe unoparadzanisa mumagashiro mana. Zvadaro kwezuva rimwe, simudza koriori yehuwandu hwezvokudya kusvika 1900 makori. Uye dzoka kwemazuva matatu kusvika ku 1500 makori. Kana iwe uchinzwa usine usimbe, wakaputsika uye zvachose usina simba, zvino kuderedza nhamba yemazuva "ane nzara" mumutambo kusvika kune maviri.
Ninth reception.
Additives.
Apo patinodya zvishomanana, muviri wedu unorasikirwa nezvinhu zvakawanda zvinobatsira, maminera, mavitamini. Iwe unoda kutenga mamiriyoni uye multivitamin complexes. Uyezve tenga fiber uye uwedzere iyi pfupa kuprotein yako shake. Unoda kutenga zvokudya zvekudya - amino acid glutamine. Kana kugamuchira, chete diuretic chiedza magadzirira pamusana wezvinomera.
Chigumi chekugamuchira.
Deredzai munyu.
Pane nzira inopupurirwa yekuderedza uremu, tsvina mvura yakawanda kubva mumuviri. Mvura inononoka nekuda kwemunyu, saka unoda kudya chiduku shoma. Uye kuva yakarurama zvakakwana, kwete zvachose. Uye pano hatingatauri nezvemhekete nemafuta. Mune munyu munyu uri mumucheka uye kupfeka, mustard, ketchup, mayonnaise. Munyu unowanikwa mukugadzira zvigadzirwa. Verenga mavara uye apo pane sodium yakagadzirwa, saka zvinhu izvi hazvifananidzi newe. Pamba, usasa munyu chero chipi zvacho, kubvisa munyu mune zvekudya kunogona "kutakura" kusvika 4 mapaundi akawanda.
Takadzidza maitiro gumi ekurasikirwa nemutoro nokukurumidza, uye kana iwe ukatevera maitiro gumi, uye iwe wakabudirira, tinogona kukukwazisa. Yeuka, iwe unofanirwa kuuya kumitambo yekutambira mangwana, uye zvino kuitira kuti utsigire zvawakaita