Zvakakosha kutaura kuti mu starch hapana chakakuvadza kuti ufunge sei kubva pamusoro apa, asi, zvakakosha nokuda kwebasa re sangano, asi hazvidi zvakanyanya. Starch inopa zvakawanda zve-carbohydrate, uye dzinozivikanwa kuti dzinokosha, asi saka zvokudya zvedu zvinovakwa, kuti tinodya zvokudya nehosi yakawanda. Tarisa pane zvatinodya: kubika uye dessert, zviyo uye pasta, iyi ndiyo yose yakachengetwa. Ichokwadi kuti tinoshanda nesimba kuti tive nesimba uye tinomesa nzara, asi zvino migumisiro yekudya kwakadaro inouya. Shure kwezvose, hatidyi mbatatisi isina chinhu, tinoidya neenyamafat, ne gravies, nemafuta, izvo zvino zvinoda kushandiswa kwemvura yakawanda. Apo patinoda kunwa mushure mekudya kwakadai, tinonwa kakawanda kunakidza, kunobatanidza ne starch iyi, kunoshanduka kuva mashoma anokonzera anouraya matumbo uye mudumbu. Iye zvino iri mutoro chaiwo wekukuvadza, uye zuva rezuva uye masikati, uye mushure memazana emakore vachidya kudya kwakadaro, munhu anoneta nehutachiona uye anoenda kune endocrinologist. Zvechokwadi, hatigoni kuramba zvachose kubva pashamba, asi zviri nyore kushandisa zvishoma nezvishoma.
Nenzara inodya idzo, zvichida, inotarisa kufanana nemunhu ane nzara, kunze kwe, kunze kwemichero yakawanda, zvese zvinhu zvine mafuta uye mapuroteni anosiya mhuka, sechikonzero, muviri hauna chinhu. Vhiki mbiri haufaniri kudya hove, mhuka dzemhuka uye dairy, mazai nenyama, asi unogona kudya miriwo yakawanda nemichero, mashizha, jisi, michero yakaomeswa uye makungu zvinokurudzirwa, iwe unogona kudya izvi zvakanyanya sezvaunoda.
Zvakapa starchless yakadaro, chipo cheprotini-isina uye chisina-carbohydrate kumuviri, zvakakosha kutanga kutanga kunzwisisa kana iwe unogona kushandisa chikafu chakadai, kana pane zvinopesana, zviri nani kuti usatanga. Zvinotarisa kuti kudya kwakadaro kwakakodzera kune vanhu vanenge vane utano hwakakwana, vakadaro vanogona kurasikirwa nehutachiona uye havatamburi nekushaiwa kwezvinhu uye mavitamini. Nekudya uku, kuora mwoyo, kurwadziwa kwepfungwa uye chirwere chinogona kuitika, uye mumigumisiro yakawanda, munyaya iyi inokurudzirwa kumira. Asi kana iwe ukakwanisa kutambura, zvino zvakakosha kuenderera mberi, kungoderedza kudyiwa kwehupukisi tsvina.
Chikafu chechikafu chakaumbwa mushure mekunge chirwere ichi-chinokanganisa maronda syndrome chakasimbiswa, iyo starch yakava chikonzero chechirwere ichi. Masayendisiti anotaura kuti mune imwe nzira kana imwe vanhu vazhinji kwazvo vanotambura nechirwere ichi. Zviratidzo ndezvishoma zvigaro (kana chirwere, kana kuvimbiswa), kuputika uye mamwe matumbo emukati. Kudya kwakadaro kunokurudzirwa muhuchi kuchinja mumwaka, muzhizha uye mumatumbi, panguva ino yemiti yakawanda uye michero.
Ndezvipi zvokudya zvekudya?
Sezvinenge zvataurwa, mutezo wemvura uri pamashizha emhando yemiti yemishonga, asi chii chinogona kudyiwa, chinodyiwa chisina kudziviswa, zvisinei, hazvive nyore nokuti hazviiti. muviri unokumbira chimedu che nyama uye ndiro yekartoshki. Mabiko ezvokudya zvakagadziriswa anofanira kudururwa nejisi remumon nemafuta emiriwo, haugoni kunyange kushandisa mafuta asina yogashi. Usangosendamira pamisero, unofanira kunwa mvura yakachena, mishonga yemakwenzi nemafuta matsvuku, asi iwe haugoni kuwedzera uchi kana shuga. Kudya kwezuva kunogona kuvakwa sezvizvi: kudya kwemafuro kunogona kuva michero kana juice kubva mairi, kwemasikati iwe unogona kuita saradhi yakasimba yemiriwo yakasiyana, inofanira kunge yakasvibiswa nemafuta emuorivhi uye jisi remuori, unogona kuwedzera michero yakaomeswa. Iwe unogona kazhinji kusanganidza michero nemiriwo mune zvimwe kana zvimwe, asi zvichengetedze kubva pamiti yakawanda, mazambiringa uye michero yakaomeswa, vachiri nemakori akawanda. Kudya kunogona kugadzirwa nemapuranga kana kubikwa michero uye michero kana, semuenzaniso wekumasikati, kudya mutsva unonhuwira.
Heino mamiriro ekufungidzira kwezuva rimwe.
- Zvokudya zvemanheru: machungwa kana mazambiringa, unogona kubvisa juisi kubva kwavari uye kunwa.
- Zvokudya zvemasikati: yemiriwo saladhi, yakagadzirwa nemafuta emuorivhi. Iwe unogona kudya zvakagadzirwa nemichero kana kuti inotapira, usakanganwa zvakasiyana-siyana zvemichero yakaomeswa.
- Snack: chikamu ichi chine jisi yemichero.
- Kudya: zvinokurudzirwa kudya zvingwa zvakabikwa kana zvakabikwa, uye kuita zvakasiyana-siyana uchishandisa: kabichi, turnips, sipinashi uye karoti, kubva kune michero kunodya plums, maapuro, mapeari uye cherries. Mvura isina zvibvumirano, asi haisashandisi mushure memiriwo nemichero.
Nenzira, haisi miriwo inogona kudyiwa, mazhinji acho ane starch, somuenzaniso, zukini, mbatatisi, beet, karoti nemapopu. Asi tsvuku yeBulgaria, magedhi uye makomkoni zvinogona kudyiwa, hadzina starch, kabichi inogona kudyiwa, asi kwete yose. Ichokwadi ndechokuti kudya kwakadaro kwakanyanya kwazvo uye kana ukaiisa mune zvakanakisisa, unogona kukurumidza kuora mwoyo uye kusiya. Asi zvakadaro kune vanhu vanorichengeta uye muviri wacho unotanga kuchinja uye unonzwa sewokuona, kune chiedza, kuwedzera, muviri unotanga kucheneswa kwakasimba uye unobatwa nemaminerari nezvinhu uye mavitamini.
Kukanganiswa kwekudya kwemasita
Zviri pachena kuti nekudya kwakadaro kwemigumisiro inogona kunge yakakwana, kana zviitiko zvakadaro zvisingacharegi, saka zvakakodzera kubvuma izvi zvose nekuda kwehuwandu hwemichero nemiriwo, asi zvimwe zvokudya hazvisipo.Izvisizvo, zvinetso zvekudya hazvingadzivisiki. Hazvisi zvisingakoshi kufanira rubatsiro rwevhithamini nemaminerari complexes, nokuda kwavo muviri wako uchagamuchira zvinhu izvo zvinodiwa, asi pasina kutora zvokudya zvakarambidzwa.
Iwe unongoda kuenzaniswa nechokwadi chokuti nzara ichakufambidzana iwe nguva yose yekudya, uye kunyange iwe usingacharegi kudya kudya, kudya kunyange pakati peusiku. Zvakakosha kutaura kuti kana iwe ukakwanisa kurwisa kudya, zvino nyore nyore kurasikirwa kusvika pa7 kg wehuremu, edza zvishomanana kuti udye michero yakaomeswa nemiti. Chimiro chemuviri muhudyu uye chiuno chakanyatsochinja kune rumwe rutivi rwakanaka, iwe uchaona kuti ruvara rweganda uye elasticity rinowedzera sei, shanduko dzakadaro dzichafadza iwe.
Zvakakosha kutenderera kune zvokudya zvekudya mushure mekudya kwakadai, nokuti muviri wakanga usingazivi zvakakwana kubva kune zvokudya zvakajairika zvakagadzirwa. Kwevhiki mbiri haana kudya starch, uye nenzira yepamwemo pangava nemanzwiro asina kufadza. Hazvina kunaka kuti uuraye nenyuchi, zviri nani kuwedzera puroteni shoma, kuwedzera nhamba yemichero yakaomeswa uye nutswe, saka iwe uchaenda zvishoma nezvishoma mumamiriro ezvinhu. Vanhu vazhinji havadzoki kune kudya kwemazuva ose mushure mekudya kwakadai, asi kuwana kudya kwakakwana kuitira kuti varege kuwedzera uremu zvakare uye havazodzoke kune zvinotapira zvemavhiki maviri.
Izvi zvakakosha muzvokudya nemashizha ekuwedzera kwezvechikoro, uko kune alkali, iyi: karoti, maharisiti ehodhi, makomkoni, marangari, mapeaches, mashizha, maapuro uye mukaka, yogurt, ayran nezvimwe zvakadaro.
Kana michina ine starch yakavhenganiswa nezai, chesi kana nuts, kugadzikana kunodengenyeka, kusvibiswa kwakadaro kwezvinhu zvisingaenderani zvinorema zvegumbo rekudya zvakaoma kugora, sechigumisiro iyo inowedzera mudumbu, iyo inotanga kudzungaira, kana ikatowira mumatumbo, inotanga kuora, uye Zvokudya zvinoramba zvichiita zvinokonzera kuwanda zvakanyanya.
Nyemba dzine mazamu akawanda uye mamwe maruva, kana iwe uchigadzirira nyama kana hove, haufaniri kusanganisa zvakajeka nezvidyo izvi, zvinokurudzirwa munyaya ino, lentils, soy kana peasiti yakasvibirira, pane zvishoma zvishoma zvemashizha, kwete kupfuura 3%.
Nenzira iyo, yakapiwa kuti kudya uku kwakaoma zvikuru kwenyama, haigone kushandiswa kakawanda, uye usati wachinja kudya kwakadaro, unofanira kubvunzurudza, uye kana uine matambudziko nehutachiona hwemimba, ipapo kudya kunorambidzwa zvachose.