Kuva "musikana akanaka", iwe unozvipa zuva rimwe nerimwe shoko: panguva yekudya kwemasikati kudya dhove, muzvokudya - michero, uye kwekudya kwemanheru kugadzirira saladhi yakaoma ... Asi zuva iri pakupedzisira - zvakare! - yakasikwa nenzira yakadai yokuti pamasikati iwe unogutsikana nechikamu chepasta nemafuta, uye manheru iwe unobvisa mashizha nemashizha kubva kune imwe hamburger yakatengwa, uchizvitsvaga nokuti hausi musikana mumwe chete uyo anogara aine mishonga misha pamba. Kanganwira iwe pakarepo! Pashure pezvose, kana iwe uchinzwisisa, kudya kwako tsika hakusi kwakaipa. Kuti urambe uine hutano uye udiki, hazvidikanwi kuva wakakwana. Kutenga chete zvigadzirwa zvinobatsira uye kuramba kubva kutengesa kwemasipi mashoma, masayendisiti anobva kuYunivhesiti yeUtah anopa mazano asati adya kuti adye sandwich. Verenga mavara! Zvidzidzo zvinoratidza kuti tinopedza kusvika 3-8 kg ye shuga gore negore! Maltose, dextrose glucose), fructose - zvose izviwo shuga. Kunyangwe kuchinja kuduku mune zvekudya kwako, sekuchinja kwechingwa chena nehura yakazara, uye spaghetti yakawanda-ne macaroni kubva kune zviyo zvakasiyana zvegorosi, inogona kukanganisa muviri. Uye isu tichakubatsira neizvi, kupa mazano pamusoro pekugadzirisa kunonzwisisika kwezvinhu zvako zvezuva nezuva. Muchida chako chekushandura chikafu, gara uchiramba, asi usazvigadzirisa iwe pachako. Zvichida, hazvibviri kubvisa kubva pamenyu yemafuta nyama uye chocolates uye hazvizoshandi, kunyanya kana uri kunetseka iye zvino. Asi mushure mezvose, chero kukanganisa kwakasimba, kunosanganisira kudya zvishoma, nokuda kwemuviri uye mukati mawo pachako kuzununguswa. Mukupindura kwazvo, anotanga "kuponesa", metabolism inononoka, uye mune ramangwana zvichava nyore kudzoka zvakare kuwana huwandu hwekuremera, uye kubvisa kilos kwakaoma zvikuru. Saka kubva pane zvakanyanya. Chisarudzo chedu ndechendarama!
Yese-zviyo: fiber
Zvakanaka, iwe unodya carbohydrate yezvokudya bedzi kana yakagadzirwa nefurefu-yakazara upfu hwezviyo zvakakwana, nokudaro kuedza kuderedza dambudziko repfungwa yemwoyo. Munyika chaiye, pamangwanani ekusvini iwe "unoramba wakavimbika" kune zviyo uye udya oatmeal, asi pamasikati uye kudya kwemanheru hausi kutevera nguva iyi.
Iyo yegoridhe zvinoreva
Chimbofungisisa nezvekudya kwako, kushandura kunowanika kwemazuva ose uye zvipfeko zvezviyo zvakakwana kana popcorn. Vazhinji vakadzi vanotoda zvikamu 5-6 zvezviyo zvezuva nezuva (rimwe rinoshumira - chimedu chiduku chechingwa, ½ mukombe yakabikwa yakabikwa kana pasta, 3 cup inokonzerwa nemapapu asina kuwanikwa). Panguva imwecheteyo, haisi inopfuura hafu yedu inovagamuchira nenzira yezvigadzirwa kubva pahupfu husina kukwana. Uye zvinosuruvarisa, zvichienderana neongororo dzakaitwa paHarvard University, kunyange maviri kana zvitatu zvinoshandiswa zvezviyo zvakakwana pazuva zvinoderedza dambudziko rekurwadziwa kwemoyo kana kukura kwechirwere cheshuga ne30%. Paunosarudza michero yezviyo, iva nechokwadi chekuverenga iyo mavara: furawa yose inofanira kuva yekutanga muzvinyorwa zvezvigadzirwa.
Miti nemichero: mavitamini
Zvakakodzera, iwe unodya michero kana miriwo pazvokudya zvako, kuitira kuti uwane zvokudya zvinokurudzirwa 9 servings pazuva. Munyika chaiye, unoshanda kwenguva yakareba zvokuti miti yakawanda inotanga kuwanikwa uye majiroji ane nguva yekuve nemhepo, kusvikira iwe wagadzirira kugadzirira chimwe chinhu kubva kwavari. Uye chete mitsva yemitsva iyo iri mumiriri yako ine mashizha emashizha, yakagadzirwa pakati pezvingwa zvechingwa mu sandwich.
Iyo yegoridhe zvinoreva
Wedzera miriwo masikati. Dzorera sandwich inowanzozivikanwa nekoko yehadhi nemiriwo nemiriwo. Nokudaro, iwe unogona nyore kuwana 4-5 servings yemiriwo. Uyu ndiwo mhedziso yako yakakwana. Kwete "kuzadzisa chiyero ichi" kwenguva yakareba, iwe unomhanyira mungozi yekuwana kushaya kwezvinhu zvinokosha, somuenzaniso, folic acid. Muchidzidzo, vakadzi vakanyanya kudyidzwa kwezvibereko nemiriwo kubva kumapiro maviri kusvika mashanu pazuva, kuderedza dambudziko rehutano hwemoyo ne 28%. Zvikamu zviduku kudarika iwe unofunga: mumwe nomumwe wavo 1 kapu yemishonga yakachena kana 1/2 kapu yemichero mutsva kana miriwo. Sanganai makapu maviri emipinashi kana arugula ne 1/4 mukombe wehhandi, uwedzere 1/2 mukombe we broccoli uye tomato uye 1/4 mukombe yakatswa karoti, uye ndiwo mari yaunoda. Kana iwe usingadi saladi, idya hafu ye sandwich nehadzi yehuku, slice ye avocado uye tomato, uye ndiro yezvokudya zvinomera. Uye iwe zvakare unosvika nyore pane chinangwa chako, kuwedzera kune zvigadzirwa zvinotaurwa girasi re 100% yemiriwo yemiriwo uye peari imwe. Kana iwe ukasvetuka pamusika haisi nguva dzose inokwanisika, kuvhara pamusoro pezvibereko zvakasvibira nemiriwo. Maererano nekudzidza kwakabudiswa mu Journal of the Science of Food and Agriculture, vanogona kuva nemavhithamini akawanda seanove matsva, kana akaoma mazai: zvino ivo vachave nezvinhu zvakakosha.
Yakanaka: iyo inobva makoriri asina chinhu
Zvakanaka, iwe unorega makiki, masipi uye chokoti, kuitira kuti urege kuwanda. Munyika chaiye, iwe unogumburwa zvakanyanya, uchienda kunodya pasina dessert.
Iyo yegoridhe zvinoreva
Iwe unogona kunge uine humwe chinhu panguva yekudya kwemanheru kana iwe ukatevera mitemo miviri inotevera. Chokutanga, sarudza chimwe chinhu chakanaka, sechokoti yakasviba, 1/4 mukombe nutsva nemichero yakaomeswa kana fitness bar. Chechipiri, chikamu chinofanira kugara chidiki. Yeuka mutemo wezvikamu zvitatu. Iyo yakawanda inofadza kubva pane zvokudya zvaunowana, kungozvimirira kwekutanga uye yekupedzisira nguva. Wedzera imwezve, mukati, uye iwe uchafarira dessert mune chiyero chakafanana sekunge uchidzivira katatu. Achiri kuda chimwe chinhu chokutsvaga? Vakadzi vanowanzofarira masukisi kuti vawane manzwiro ekuzorora, izvo zvinokonzera kuwedzera mumashuga eropa. Chengeta ichi chimiro chigadzikane, uchicherechedza kudya uye kugovera zvakakodzera zvokudya. Idya bhanana muhombodo musana masikati, uye sandwich nechingwa-zviyo-masikati.
Semi-finished products: excess sodium and fat
Zvakanaka, iwe unonyatsorega kubva pane zvekudya zvako chero chipi zvacho chikafu chekudya uye zvokudya zvinonaka, nokuti zvine mudziyo wakawanda uye mafuta. Munyika chaiye, iwe unodya chinga chekudya pamasikati, uye manheru - chikafu chisina kupedza kudya, nokuti hausi kunyatsoda kubika zvachose. Iwe unogona kuramba uchishandisa zvigadzirwa zvakagadzirwa semiti zvakasara kana zvisingasviki 800 g ye sodium uye 3.5 g emafuta akazara pahutumiki (nyanzvi dzinokurudzira kugadzirisa kushandiswa kwema 2300 mg uye 18 mg pazuva, zvichienderana). Kugara kwenguva yakawandisa yemunyu mukudya kunogona kuita kuti kuwedzerwa kweropa kuwedzere, uye mafuta akazara - kuwedzera kwezinga rekutsvaira kwemao. Zvisinei, vashandi havatori izvi nguva dzose. Chokwadi! Mushure mezvose, munyu nemafuta zvakabudirira "kusimbisa" rondedzero shomanana yendiro. Mukombe wekodhi yakagadzirwa nehuku, somuenzaniso, inogona kuva ne 1000 mg ye sodium. Nenzira yakanaka, haasi yose yakagadzirwa semiti yakapedzisira yakafanana, uye inonyanya kukosha - nyatsoongorora chirairo. Nenzira, pato duku inogona kuva nezvikamu zviviri, uye kana iwe "ukaiwana" nayo, iwe uchawana munyu uye uine huwandu hwemaviri. Zvokudya zvinokurumidza uye zvizhinji zvakagadzirwa nemiti yakagadzirwa zvine mafuta akawanda uye munyu. Kana usina nguva yekubika, chengetedza miriwo yakaoma uye ucheke michero mufriji.
Nyama tsvuku: mafuta akazara uye cholesterol
Zvakanaka, haudyi nyama tsvuku kuti uchengetedze mwoyo wako. Munyika chaiye, sezvo uchinge uri pane kudya kwemazuva mazhinji, uri kuzvipira iwe nemafuta steak.
Iyo yegoridhe zvinoreva
Usarega nyama yakatsvuka zvachose. Pakupedzisira, nyuchi ndeimwe yezvakanakisisa zvepuroteni, zinc, iron uye B mavitamini.Asi zvakadaro, unofanira kunge uchienzanisa: nekugara uchidya zvikamu zvakakura zvikuru, unowedzera kuvhara mafuta ane mafuta akawanda uye cholesterol. Zvechokwadi, chidzidzo chitsva chakabudiswa muChinyorwa cheInternal Medicine chakawana kuti avo vaidya 125 gramu yemafuta matsvuku pazuva (zviduku zvakagadzirwa nenyuchi kana steak) vaiva makumi matatu kubva muzana mukana wekufa zvikuru kubva muropa remakore mumakore gumi kuedza kwakaguma. Pakati pevhiki, unogona kudya kusvika ku540 gm nyama yakatsvuka kana zvikamu zvitanhatu zve 90 gramu Unofunga kuti izvi zvakawanda here? Asi izvi hazvisi izvo, zvakapiwa kuti chiyero chechigunwe chauchazoshandiswa muresitorendi, chichayera masendimita 150. Nguva dzose sarudza zvidimbu zvakashata-mafuta: tambo kana kuti zvishoma.
Dairy products: calcium
Zvakanaka, iwe unowana calcium yakawanda, unopedza zvinenge zvitatu zvinoshandiswa zvezvakagadzirwa nemichero nemafuta ezere pasi zuva nezuva. Munyika chaiyo, iyo yakawanda yauri kuita inodururira kamuro mukofi yako mangwanani uye fungisisa pakuguma kwezuva kana iwe unogona kuverenga chikamu che cream cream ye "mukaka."
Iyo yegoridhe zvinoreva
Vakadzi vakawanda vanotenda kuti vanofanira kudya yogurt kana kunwa girazi remukaka panguva yega yega, kana zvisina kudaro vanongowana 1000 mg ye calcium pazuva. Zvisinei, izvi hazvisizvo. Zvechokwadi, unogona kuwana imwe yakakura yekisiki nemimwe miriwo, somuenzaniso, nekakichi (179 mg yemaminerari pamukombe) kana ne pak paky saladhi (158 mg pamukombe). Iwe unotora zvinopfuura 50% zvemuviri uyu kubva pamasvizha ane mashizha masikati, asi kubva mumakisi emisi - anenge 32%. Tanga zuva rako negirazi ye yogurt isina kunakirwa kana yeka-calorie yogurt, panguva yemasikati, isa slice yeSwitzerland cheese pa-chingwa chezviyo-zvose, sasa pasta ne pasta yekudya, udye chikamu che lettuce chekudya, uye fungira mukaka ice cream yekudya, uye iwe uchatora nyore nyore chiyero chezuva nezuva calcium.
Mishonga inofanira kugara iri mukicheni yako
Hapana nguva yekuderera nechitoro? Hapana chinetso! Pashure pezvose, mufiriji yako pane nguva dzose zvimwe zvigadzirwa zvinobatsira kune utano uye kugadzirira-ku-kudya kudya.
Mafuta
Panzvimbo pokungoparadzira nechingwa, tichaita kubva purotini-yakawanda uye inonaka inonaka inoshuva muto. Kuti uite izvi, wedzera ku 1/3 kapu yemafuta kwe 3 tbsp. l. vhiniga uye soy sauce. Itira mu pasta nehuku uye mazai ehosi.
Tomato
Vashandise sa marinade kuti ive nyama. Tomato asidi inopa unyoro kune mapuroteni, uye zvinonhuwira - inonhuwira inoshamisa. Uye iwe unowana 1 kushumira yemiriwo. Welded the day before, can turn into a delicious, fiber-rich breakfast breakfast, if you separate the half cup, sprinkle it with milk soy, season with a small cinnamon and sugar sugar. Zvadaro maminitsi mashomanana achipisa mumuchuturo uye, achiisa pahwendefa, kusvina zvidimbu zvebhanana kana mitsva yakachena. Richine calcium uye kusachengetedza-kukurudzira probiotics, nguva dzose inonakidza kudonha. Uye kana ukasanganisa ne dill, iwe uchawana mutsutso unotyisa wehove, huku kana mbate yakabikwa.
Oily hove: omega-3 acids
Zvakanaka, iwe unodya vhiki imwe neimwe mavhisi ehove ane mafuta, anobatsira pamwoyo, salmon kana salmon. Munyika chaiyo, iwe hauna kutarisa munharaunda yehove yechitoro, nokuti hove tsvuku haisi iyo inodhura, uye shure kwekugadzirira kwayo mukicheni pane kunhuhwirira kwakanakira kwenguva yakareba! Zuva nezuva, tora mishonga ne omega-3 acids. Healthy polyunsaturated fatty acids inoderedza kupisa, izvo zvinogona kutungamirira kuhutano hwepfungwa, chirwere cheshuga uye kunyange kenza.