Chiito, kunyarara uye mafambiro akanaka maitiro - kune vakawanda iyo kurota inoratidzika isingagoneki. Haisi chakavanzika chokuti nheyo yekuti kubudirira ihwo husekodzero yakakosha yezvokudya zvinovaka muviri uye mitambo yakakodzera yemitambo. Zvokudya zvinovaka muviri nemitambo zvinobudirira chete kana zvikamu zviviri zvakanyatsobatanidzwa.
Kana ukasarudza kutevera mararamiro ane hutano, usakanganwa - kudzidziswa kuchabudirira chete kana iwe uchidya zvakanaka. Saka, chii, nguva uye ndezvipi zvaunoda kuti udye kuitira kuti uwane maitiro akaenzana ehupenyu hwako? Funga kuti ungadya sei zvakanaka kana uchiita zvakanaka.
Kutanga , nguva. Zvokudya zvinofanirana nemitemo yako yekudzidzira. Kana chinangwa chako ndechokuderedza uremu, zvinokurudzirwa kuti udye mushure memaawa maviri musati watanga kudzidziswa uye kwete mberi kwemaawa matatu apfuura. Kuzadza mudumbu pakarepo mushure memakirasi, iwe uchawedzera kuipa kwekugadzirisa, uye zvichava zvakaoma kubata nazvo. Misumbu inoda kuti ropa riyerere, asi chironda chekudya chinodawo kuwedzerwa ropa. Somugumisiro, pachava nekusanyanya kunyanya kushandisa kubva pakudzidziswa. Zvisinei, hazvibviri kutanga kutanga kurovedza pane chisina chinhu chiri mudumbu. Kuwedzera kwakanyanya kwebasa kunokonzera hypoglycemia - kuderera mumwero wemakhahydrates mumuviri, zvinotungamirira kuchizhowa uye kunyange kupera. Nokudaro, iyo yakanakisisa ndiyokutora gorobhohydrate-ine zvokudya (miriwo, zviyo, chingwa chose chezviyo) 2-3 maawa kusati kwatanga mitambo.
Mushure memakirasi, kudya hakukurudzirwi kunze kwekuti uri kuedza kuvaka musumbu. Mushure mekutakura zvakanyanya mumasumbu, mapuroteni anoshanda anotangira, semugumisiro wehutundu hunowedzera. Saka, zvinokurudzirwa kusarega kudya kwemaawa maviri mushure mekudzidzisa. Iva nechokwadi chekunwa mvura panguva yekurovedza. Izvi zvinowedzera kushandiswa kwemasabolism uye kubviswa kwezvinhu zvinosvibisa, zvinowedzera thermoregulation. Ipai mapuroti akanaka uye soda mukuda mvura yakachena.
Chechipiri , kuumbwa. Zvokudya mumuviri zvinoshanduka kuva simba. Nokudaro, chikafu chinofanira kuva chakakosha. Izvi zvinoreva kuti muzvokudya zvinofanirwa kunge zviripo mapuroteni, mafuta uye makhahydrates muchiyero che1: 0.8: 4 (protein / mafuta / mahydrohydrates).
MaProteins i "chivako chekuvaka" chemuviri, nokuti iyo inhengo yemasero ayo ose. Mapuroteni anoumba matukisi akadaro seganda, misumbu, vhudzi nemisungo. Kana muviri usina mapuroteni, maitiro ekuora anotanga kutarisa pamusoro pehutano hwehutano. Mishonga yacho haina kudzorerwa, kuneta, kushaya simba kunowedzera, kusachengetedzwa kwezvirwere hakuna kukanganisa, pfungwa dzepfungwa dzakaderedzwa. Zuva rega rega reprotini harisi rakakura - rinenge 50 gramu pazuva. Puroteni inogona kuva yemhuka kana yemiriwo. Puroteni yezvipfuwo ine nhamba huru yemamino acid anokosha. Aya ndiwo marudzi ose ezvokudya, hove, huku, mukaka nemichero yemisi, mazai. Vegetable protein ine yepamusoro yehupenyu inokosha. Aya ndiwo magirasi, rizi uye zviyo.
Carbohydrates ndiyo inonyanya simba remuviri. Uyu ndiwo mutauro we "petrooline", inofanirwa kurarama upenyu hunoshanda. Mukuwedzera, vanonyatsogutsa nzara. Kune vanhu vanobatanidzwa mune zvemitambo, kudiwa kwemakhahydrates kunowedzera. Zvisinei, izvi hazvirevi kuti iwe unogona kudya chokoti, makeke uye chingwa chakachena nema kilogram, kana iwe uri kuita zvemitambo. Izvi zvakagadzirwa nemafuta akawanda uye ushuga, izvo zvinowanikwa muzvitoro zvakawanda. Kugadzira simba rekushandisa mushure mokuvhiya, kudya michero, miriwo, chingwa chegorosi, zviyo. Edza kudya zvinenge 5 michero nemiriwo pazuva.
Mafuta - anopawo simba uye anodiwa mumuviri wedu, tk. zvinoita kuti kuonekwa kwevhitamisi A, D, E uye K. Usatya izwi rokuti "mafuta" - yeuka kuti unsaturated mafuta acids haagoni kubudiswa nemuviri, uye chaizvoizvo inoderedza muzinga weklesterol muropa uye kudzivirira zvirwere zvepfungwa, kuwedzera metabolism. Ingorambidza kushandiswa kwemafuta. Kugutsa muviri wezuva nezuva unoda mafuta kuburikidza nekudya mafuta emiriwo (muorivhi, sunflower, pumpkin seed oil). Bvisa mamwe mafuta kubva pakudya kwako - sarudza shiri yakaderera-mafuta pane nyama uye masizi. Ika mupfini yekuti isati yati yakagadzika kana kuti inopisa.
Vitamine nemaminerare zvinokosha kuti muviri uite zvakasimba. Kushayikwa kwavo kunokonzera kushaya simba kweutema, kuderedza simba rekudzivirira muviri, kuora kwehupenyu hwemamiriro. Muviri haugone kubudisa maminera kana mavitamini. Nokudaro, kudya kwako kunofanira kusanganisira nhamba yakawanda yemichero nemichero, nyama nehove, zviyo zvakakwana uye midziyo yemisi. Izvo hazvingave zvisingashamisi kushandisa mashizha akawanda emiti.
Chechitatu , nhamba yacho. Iwe haungakwanisi kuita chimiro chaunoda muviri kana iwe uchidya zvisina kumira. Zuva rokutsanya, uye manheru anovhunga "kubva mudumbu." Zvinokurudzirwa kudya panguva imwe chete, uye chiyero chekudya chinopedzwa panguva imwe hachifaniri kukonzera manzwiro ekurwadziwa nekutsumwa. Iva nechokwadi chekudya kwekudya chamangwanani - izvi zvichakubhadhara nesimba nesimba rose zuva. Mangwanani, idya michero mitsva, yakakodzwa mafuta yogurt uye kottage cheese, chingwa chegorosi, uchi. Kana kunzwa kwenzara kunokutora pakati pekudya kwemazuva emangwanani uye kwemasikati, kunwa mafuta asina mafuta. Iyo ndiro yakakodzera yekudya kwemanheru ichave ine mukaka wehutu kana huku nemiriwo, kurongeka kwakakodzera paseka kubva muupfu hwakakwana kana mupunga usina kuputika. Usati waita basa, iwe unogona kuva nehove, somuenzaniso, nebhanana. Pamberi pemakirasi atanga, inwa zvinonyorerwa nemonia kana juice rearamani yakasanganiswa nemvura yemvura. Uye manheru nzara yako inogutsa zvakakwana hove yehove nemucheka wehodhi uye mbatata yakabikwa.
Kunyatsozvidya paunenge uine utano, iwe uchazadzisa zvaunoda. Chengetedza huwandu hwehuwandu uye huwandu hwezvokudya, kurovedza muviri - uye iwe uchava wakagwinya uye unoshanda!