Mutemo mukuru weprotheni-carbohydrate yekudya ndiyo yakarurama uye inogara ichichinjwa yeavo-carbohydrates iyo inowanikwa mukudya kwako. Zvakare zvakakosha kuparadzanisa nzira yose yezvokudya muzvikamu (maitiro), rimwe nerimwe remitambo iyi inosanganisira kupiwa kweprotheni, yakadzika-carbohydrate, yakakura-carb michina uye yechitatu, iyo inopedzisira yava nema-carbohydrate mazuva.
Zvimwe pamusoro pemakwikwi
- Mumazuva ekudzika-carb chikafu, iwe unofanirwa kushandisa soro kadikijidhaiti shoma kubva pa 0 kusvika ku5 g / kg, asi mapuroteni anogona kudyiwa muzvikamu zvitatu kusvika ku 4 g / kg.
- Mazuva eVasocoaglycerid akazara nema-carbohydrates kubva pa5 kusvika ku6 g / kg, asi chiyero cheproteni chinofanira kuderedzwa kubva pa1 kusvika ku5 g / kg.
- Mumazuva evhareji yekushandisa, kuenzanisa kudya uye kudya mapurotheni nemakrohydrates zvakaenzana, makhahydrates kubva 2 kusvika ku2,5 g / kg, uye mapuroteni kubva 2 kusvika ku 3 g / kg.
Ichi chirongwa chisingaoneki chinonakidza kwazvo mumuviri, kwemazuva ekuderedzwa kwebhoni, muviri unenge wakakwana unopedza glycogen. Inowanikwa mumasumbu uye chiropa, basa rayo guru ndiro kupa simba rekuita basa rezuva nezuva. Nokudaro, pamazuva akadaro zvinokurudzirwa kushandisa mamwe mafuta asina kuzadzwa, somuenzaniso, nut mafuta. Ndizvo, kana simba rako richichengetedza rakapera, muviri unotanga kushingairira kudya mafuta. Asi muviri unyanzvi uye hunyengeri hupenyu huripo, mumafuta iyo inotakisa yekushandisa kwemvura inonaya, inviolable, iyo isingagoni kutorwa seyiyi uye inopedzwa zvachose. Nokudaro, mutumbi uchachengetedza mafuta, uye simba rinotanga kutora kubva pane imwe nzvimbo inowanikwa-inhengo dzemaviri.
High-carbon day inongogadzirirwa kuchengetedza kudya musumbu. Apo, panguva yekupera zvakakwana, iwe unopa mhuka yakawanda yezvimedu, zvichidaro zvichienderera kupisa mafuta, nekuderedza kudya kweprotein. Pashure pematambudziko akadaro, chimiro chichapedzisira chichibviswa muhurumende, izvi zvakanaka, nokuti mumakanganiswa akadaro achadya mafuta chaiwo, uye glycogen ichabatanidzwa mumisungo uye chiropa.
Asi rimwe zuva harina kukwana kuti kuunganidza glycogen, saka kune imwe inonyoresa, yakaenzana. Pazuva rino mahydrohydrates anodyiwa zvishomanana, uye mapuroteni anopesana - zvakare, uye matsigoni akadzorerwa anodzorerwa.
Loop Repeat
Iwe unogona kuona kucheka kwakakosha kwehuremu, mazuva mashomanana anogona kufamba anenge 1 kg, asi haafisi uye kwete musimba uremu, mumatambudziko mazhinji, pane zvimwe zvinonaya kubva mumuviri. Iwe uchave wakagutsikana neizvi mumazuva mashomanana, apo zvinosvika, zvakare, nekutsiva. Izvi zvinoitika nokuti gramu yemakrohydrates inogona kuchengeta kusvika ma 4 magamu emvura, saka uremu huchawedzera zvinoshamisa. Pakuguma kwemamiriro ezvinhu aya, zvinhu zvose zvichawira munzvimbo, kwatiri, kuyerwa hazvikoshi sezvakawandisa. Kuti uchengetedze kuchinja uku, iwe unofanirwa kuita miviri yemuviri pakutanga kwekudya kuti utarise mhinduro pashure pekudya.
Nguva dzakanaka dzeimwe shanduko
Izvozvo zvinokonzerwa nekuchinja kwakasimba uye kusingaperi kunorohwa nekusingaperi, kunotanga kudya mafuta akawandisa, asi muviri wako hauna kujairira kune chimwe chinhu chikafu uye nguva dzose makori. Kuve nenzira yakadaro, iwe hausi kupedza simba rako, uye nguva dzose uri mumutauro wakafanana, iwe unogona kushanda zvakachengeteka, kunyange nekushingaira kwemuviri.Pakare, kutakura mune maitiro ekurovedzwa kunorumbidzwa panguva yekudya, kunyanya papamusoro kwezuva, asi izvi hazvidiwi, tarisa hutano hwako uye kuvimba nemanzwiro emuviri. Pane pfungwa yokuti kurovedza kunonyanya kuitwa mumangwanani ezuva rechina rakanyatsoyerera rekufamba, zvakare, tora pasi pako.
Kugara patsva kwekakoni hakuzobvumiri muviri wako kudya zvisina tsitsi nemishu yomuviri, zvisinei kuti chirongwa chemetabolism chichamira pasina kana munhu asingadyi uye asingadi kuora.
Chimwezve - mafungiro akanaka uye tsika dzakanaka, izvi zvinoramba zvichiitika kune avo vari purotini-carbonaceous kudya, muviri hauna kuodzwa mwoyo nekushaya zvokudya. Kunyanya kuoma mazuva acho ose matatu, uye yechina zuva rekuzorora uye iwe unogona kupa mhuka zvokudya zvishoma zvishoma. Pakupedzisira, iwe unoda kunzwisisa kuti zvokudya hazvisi zvakanyanya mudumbu, uye huropi, iyo inopandukira nekuda kwekurambidzwa kwekugara kwenguva dzose.
Chinhu chakakosha zvikuru chekudya ichi ndechekuti inoshanda chaizvo kune vanhu vose uye haina kutakura zvinhu zvisina kunaka.
Zvido zvekudya
Kuenderera kwemazuva mana, iyi haisi template uye kwete chiratidzo, inogona kushandurwa sezvaunoda, chengetedza urongwa. Unogona kushandisa zvimwe zvasarudzo:
- kubva pavhiki, mazuva mashanu adye pasina makhaidhaidhi, uye mazuva maviri achizadza muviri nemakrohydrates;
- mazuva matatu chivharo, 1 zuva yakakwirira yemakrohydrate, uye zuva rimwe chete;
- mazuva maviri e-carbohydrate uye rimwe zuva protein;
- mazuva matanhatu maviri, 2 mapuroteni, 2 high-carbohydrate, 2-carbohydrate;
- iwe unogonawo kudya mapuroteni zuva rega rega, asi unoda kuwedzera nekuderedza makhabhohydrates.