Nekuuya kwezhizha, hafu yakanaka yevanhu inongotarisa nechinhu chimwe chete: sei kuraswa kwemazi? Utapfa, hukuru-uye, uye hunonyanya kukosha - nekukurumidza. Usakukurudzira kuti ugare "pasi" pane chikafu chinoratidzika - kunzwira muviri wako! Iva nemwero uye uve noutano kupfuura dzimwe nzira dzinobatsira. Saka, sei kuwana chimiro chakanaka pasina kudzidziswa - hapana chiri nyore!
Danho 1. Yeuka pamusoro pekushaya nzara!
Zvinoshamisika, chokwadi ndeichi: zvakaoma iwe kuedza kusimbisa bhanhire uye iwe unowedzera kuvhara kudya, inowedzera ngozi ... yekuvandudza. Masayendisiti eGermany neAmerica akaita zviitiko zvinonakidza, panguva iyo yakawanikwa kuti vazhinji vezvidzidzo, mushure mekunge vashandisa vhiki kwechingwa nemvura, uyezve kudzokera kune imwe yezvokudya zvekare, vakabva vatora makirogiramu asina kukwana, uye kutsiva. Kana ukasarudza kusaenda pane kudya kunoshaya, asi pazvokudya zvehafu, usatarisira kubudirira zvakanyanya. Kunyange kana iwe uchizvicheka muzvinhu zvose, muviri unofamba uchienda kune imwe nzvimbo uye unodzidza maitiro ekudyira kaviri kanori dzakawanda sepakutanga. Vanachiremba vanoziva zviitiko zvakadaro. Mune mazwi akajeka, unogona kudya katatu kwechingwa pazuva uye mashizha emiriwo asina bhotela, uye uremu hahuzofambi ne gramu! Saka zvinosvika pakuti kutambudzwa kwezara kunotungamirira kune chero chinhu chakanaka, kunze kwekuti chinowedzera matambudziko matsva chete.
Danho 2. Usaverengera zvakanyanyisa kudya zvakakosha!
Tarisa kumaAmerica: Vanodedera pamusoro pegiramu yega yega yezvokudya, uye nhamba yevanhu vane mafuta munyika ino inowedzera mune chinotyisa. Uye kuongororwa kwemazuva ano kwechiremba vakatsigira kuti kutya kwekuwedzera kuneta kunomhanya zvakanyanya pakutsvaga kutengesa mafuta. Nokudaro, ita zvishoma uye usazotya kudzoka, uye uzvisarudzire iwe mharidzo yakakwana inokupa iwe nemiti yose yakakosha uye makorikori (kwete pasi pe1500 kcal pazuva), uye edza kuramba wakanamatira. Izvi chete zvingakubatsira kuti uwane chimiro chakanaka uye nguva dzose ugare wakagadzikana.
Danho 3. Kurarama kwenguva refu yekudya, kudya kwemasikati uye kudya kwemanheru!
Usanoteerera vasikana vanodarika kudya mangwanani-ngwanani uye vanodya chete kwemasikati, uye vanotsanya kusvikira zuva raitevera. Sezvakaratidzwa zvinoratidzira, kazhinji pakati peizvi zvinopedza "kutsika" mbatata yakabikwa, keke uye zvimwe zvokudya zvinorambidzwa - pane chimwe chinhu chaunoda, ndicho chinokanda munhu ane nzara kune wekutanga! Nyanzvi dzezvokudya zvinovakavira dzinofunga kuti imwe yemitemo inonyanya kukosha yekudya kwakakwana ndiyo kudya nguva dzose zuva rose. Panguva imwe chete yekudya kwekudya mangwanani ano inokurudzirwa kuti udye peji inenge yakakonzera mukaka, cottage cheese, yogurt kana muesli - izvi zvichakubhadhara nesimba nesimba rose zuva. Kudya kunofanirawo kuzadza uye kusanganisira soup kana chikamu chikuru chemashizha yemiriwo uye chidimbu chenyama kana hove (hove zviri nani kudya kakawanda kupfuura nyama). Izvo hazvibvumirwiwo kudya chikamu chepaghetti neshizi nemiriwo. Vaya vanoda kushayiwa uremu vanokwanisa kurairwa kuti vawedzere pepper uye zvinonhuwira kune ndiro. ChiJerman chikafu chikafu chikauya kumhedziso yokuti zvinonhuwira zvinokwidziridzwa zvinowedzera kuputika uye nokudaro kubetsera kubvisa uremu hunorema. Asi iyo nzira yakakodzera chete kune avo vane dumbu rakasimba. Kudya kunofanira kuderedzwa zvakanyanyobvira: girasi ye yogurt, yogurt, stewed mimwe miriwo, vinaigrette kana rizi (nyama haina kukurudzirwa manheru) - pane zvaunosarudza. Zvinhu zvakadai hazvizombogadziri pamahudyu ako nemafuta aripo.
Pakati pezvokudya iwe unogona kuchera apulo, maruva, bhanana, karoti-hongu, chaizvoizvo, chero michero kana miriwo. Mukuwedzera, usakanganwa kuti ane zvinhu zvakawanda zvefiber, izvo zvinochenesa muviri wezvinhu zvinokuvadza. Asi kunze kwekuti iwe unogona kuita kunze, hazvina kupfurikidza: chingwa chakachena uye mabhuku. Mune nguva yakareba yechando inotyisa, vangave vakatibatsira kuti tive vakashingaira uye tine rufaro, nokuti zvigadzirwa izvi zvine serotonin, zvinokonzerwa nemafungiro akanaka. Muzhizha, upfu hwakakonzerwa nekudzvinyirira hunofanira kuchinjwa nemadhora mashoma - zviyo, chingwa, michero. Uyewo, mazai emishonga (kefir, yogurt, mukaka, cottage cheese, pasi-fat fat cheese) anofanira kuonekwa zuva nezuva patafura yako - ivo vachabatsigira chitunha chako uye kururamisa mumatumbo.
Kana iwe uchida kutapira, panzvimbo yetikoroti zvizviise iwe nemusanganiswa wezvibereko zvakaomeswa, wakatsvaira kuburikidza negruki ye nyama, nemiti yakakangwa - zvinoshamisa! Uye shandisa mukiki mikate nemajamu kana kuputika - izvozvi zvokudya zvakanyanyisa zvakanyanya.
Danho 4. Muti - musoro wose!
Zvibereko nemiriwo yemiriwo inonyanya kukosha mumiti yezhizha. Chokutanga, vanoita manzwiro ekushaya simba uye panguva imwechete vane hutsika hwekodoriki, zvechipiri, vanotipa mavhithamini uye zvinhu zvakasikwa zvehupenyu; chechitatu, vanoporesa uye vanonyorova ganda. Miti yezvirimwa inononoka kudarika zvibereko, uye inobatsira zvikuru mumuviri. Saka, musanganiswa wekaroti uye juisi yekorogi inonatsa zvakakwana matumbo uye inobatsira kurasikirwa nehuwandu hunorema. Tomato juice inonzi inozivikanwa zvokudya zvinogadzirwa uye inoshandisa antioxidant. Purokinamu jisi zvakare mubatsiri akanaka mukurwisana nehuwandu hwehutano hwemuviri: hunobvisa uturu uye hunokonzera kunzwa kwenzara. Mumiti yemiriwo haisi yakaipa kuwedzera mishonga yakanaka yakatsvawa - inongova sechitoro chevhithamini. Asi usakanganwa kunwa jisi dzemichero: mazambiringa anogadzirwa nemapineapple simba, huita kuti uwedzere kushanda, panguva imwe chete uchipisa mafuta, uye marangi anoita nokuti hauna vitamini C.
Mukuwedzera kumiti, kunwa mamwe mvura. Nhamba yemvura yaunonwa panguva iyo inofanira kunge inenge 1.5-2 litres (izvi zvinosanganisira jisi, soups, uye tei nekofi). Mvura haigonezve - yakawandisa inobviswa pamuviri, inotakura nezvinhu zvinokuvadza. Mukuwedzera, mvura inobatsira kurwisa kuneta uye kusava nehanya. Kamwe kamwe pavhiki unogona kuronga kusunungura mazuva - hapana chokudya, asi kunwa chete: mvura (nyore uye mineral pasina magasi), herbal tea nemafuta.
Nhanho 5. Mhemberero dzemakaro dzinobvumidzwa!
Munhu haakwanisi kuzvichengeta mukati megadziriro nguva dzose - izvi zvinotungamirira kune mamiriro ekusava nekusingaperi nekuora mwoyo. Saka funga nezvehondo dzedu dzose dzechimiro chakanaka, kana mafungiro aya ari zero? Saka, dzimwe nguva mhemberero shomanana yemakaro inongodikanwa! Somuenzaniso, enda kuresitorendi uye uzvigadzirire iwe gwayana ndiro kana hove neFrench fries. Kana kutenga chikafu cheti uye utore mweya wako. Nyanzvi dzinofanirwa kutenda kuti kukanganisa kwakadaro kubva pamitemo, kana, chokwadi, hazviwanzoiti uye hazvirevi mafuta zana, havazo "kupfekedza" chimiro chako nemapirundi akawanda. Ingo usakanganwa zuva rakatevera mushure mekudya, udzoke kune kudya kwakakwana kwema 1500 kcal, uye pazuva rechitatu mushure me "bhiza rezororo" enda kumitambo yekurovedza. Zvechokwadi, iri zuva rechitatu kuti mutambo wapfuura unogona kuchinja. Uye kana panguva iyoyo iwe "uchirova" neaerobics kana kuti kumhanya, hapana chakaipa hachizobviswa kupi zvako. Panguva imwe chete, kushanda kwenguva refu, kunotyisa hakubviri! Ingoita zvidzidzo zvishoma kuti usabvisa kuiswa kwemafuta mushure mokunge "zororo reimba". Kana pasina nzira yekuenda kumitambo, edza kufamba nepamusoro pe "chinotyisa" zuva rechitatu: ugare pasi pebasa, runza kakawanda nevana vanofamba pasi kubva kumusoro uye pasi. Kunyangwe chiri chikonzero chakanaka kuzviita uye nekuda kwekudzivirira, kwete kungodya kudya karikori yakawedzerwa zuva rakapfuura.
Danho 6. Tadza chido chako nevanilla uye ndiro yebhuruu!
Izvo zvinosvibisa zvinoshamisa zvinoshandisa muviri wemunhu zvave zvichizivikanwa kwenguva refu. Vamwe vavo vanonakidza hutano, vamwe vanokurudzira, vamwe vanopomerwa nesimba uye mafungiro akanaka. Uye kune mikana yakadaro inobatsira kurarama nemusana usina kukodzera kunzwa kunzwa nzara. Tora chikamu chebhanana uye aporo remavara, piniki peppermint uye vanilla. Idziridza izvi zvose mumafuta ezvemichizha uye inha mvura, kana uchingonzwa uchinzwa nzara kana maminetsi gumi tisati wadya - iwe uchanzwa kuti chido chichanyatsooneka.
Pane dzimwe nzira dzekuita kuti tide kudya. Somuenzaniso, pane dzimwe nguva zvakakwana kuti usarudze ndiro huru yekudya, asi iri duku (iyi ndiyo mamiriro apo mashizha anokosha!) Shure kwezvose, patinodya kubva kune imwe huru, zvinonetsa kwazvo kudzivisa muedzo wokuisa zvimwe zvinonakidza pazvibereko! Uye iwe haugone kuisa zvizhinji pane imwe tsamba. Saka zvinoshanduka kuti panzvimbo pekushandira iwe unongodya hafu chete.
Uye imwe inonyengera inobatsira kubvisa kudya kwakanyanya - kudya pamabhoduru ebhuruu! Rudzi ruvara rwebhuruu harusi kungoita kuti purogiramu yeropa igadzire, asiwo inobatsira kuderedza nzara.
Danho 7. Tsvaga vanhu vakaita savo!
Vashandi vezvokudya vakawana kuti kuderedza ureve nevanhu vane pfungwa dzakadaro zviri nyore kupfuura iye oga. Mune zvimwe zvekurasikirwa kwehutano iwe unowana imwe yekusimudzira. Mukuwedzera, kuderera hama havatarisiri ivo chete, asi nokuda kwenyu, izvo zvisingakubvumiri kuti muzorore. Nokudaro, kunyengetedza murume kana musikana kuti aende pakudya kwakanyatsonaka uye akasimba zvakasimba kune chinangwa, achizvigadzirira kuzvidzora pane dzimwe nguva. Uchaona-kuora muviri pamwe chete hakuzovi nyore chete, asiwo kunonakidzwa zvikuru, uye zvinorehwa pamafuta-zvinotapira hazvizove zvakanyanya kurwadza!
8. Usazviisa muchero-chinangwa!
Mukurwisana kuti uwane chimiro chakanakisisa, kurovedza ndoga kazhinji hakuregi ipapo. Vakadzi vanongotarisa nemishonga, special-trenningami, dzimwe nguva vanotoenda kune mapurisa epurasitiki. Uye nei? Nokuti vanoisa pakutanga zvinangwa zvisingawaniki! Saka, madzimai madzimai, musazvigadzirira basa rakakura kuti muwane maitiro anokosha maitiro! Ita zvinonongedza kuongorora kuti unoda kurasikirwa kikilogiramu. Nenzira, usatarisira zvakawanda pane zvaunofunga: seongororo dzakawanda dzinoratidzira, 75 muzana yevakadzi vanofunga kuti vane uwandu hwepanyama, asi chaizvoizvo vanachiremba vanowana kuwanda kwakanyanya mu 25% chete (ndicho chikonzero zviri nani kuziva kubva kuna chiremba kana uchida kuti uremerwe uremu zvirokwazvo). Zvichida unongotaura pachako kuti iwe une mufananidzo wakaipa? Muchiitiko ichi, iwe pachena une zvimwe zvinetso zvepfungwa uye panzvimbo yezvokudya zvinovaka muviri iwe unofanirwa kutaurirana nemunhu wepfungwa.
Asi kana, shure kwezvose, makirogiramu mashoma iwe uri pachena hauna maturo, zvakare tinokuyeuchidza kuti zhizha haisi nguva yezvokudya zvemheni: kunze kweropa rehaggard uye kuonekwa kumwe chete, hazvizoiti chero chinhu. Ingoruramisa mararamiro ako, uchiita kuti zvive zvakasiyana siyana uye vitamini-pfuma uye panguva imwechete pasi-calori. Uye rega iwe uremerwe uremu hausi nekukurumidza, asi zvakanaka, zvinongova zviri nani - zvakanyanya kuvimbika! Zvinyararire iwe unoenda - zvakare iwe uchava. Kunyanya kubva kusati kwapera kuguma kwegore nguva ichiripo nguva yakawanda ...