Chikafu chekudya chekudya chinobva pauchi ndicho chikafu chinonyanya kukosha uye chinoshanda kwehutano! Iyo yakawanda yakawanda yemakinehydrates inokwanisa kutanga maitiro ekushandisa mari yavo yekuchengetedza simba, uye izvi, sezvamunoziva, hazvisi chinhu kunze kwemukati mafuta! A high-carbohydrate diet is not because it contains a large amount of carbohydrates. Mushure mezvose, kana iwe uchifunga, saka nekuwandisa kwemakhahydrates muviri unotora iwo mafuta. Uye muhuchi uchidya, mafuta anowanikwa uye mapuroteni haatauri. Kana iwe uchitora chikamu, mahydrohydrates achava mazhinji. Heino zita rehuchi system - "High Carbohydrate".
Idya zvekudya zvakakosha kubva pauchi.
Pamwoyo wezvokudya ndehuchi, inozivikanwa kuva chigadzirwa chekudya chezvakabva. Kana iwe ukarega shuga uye uchitsiva zvachose uchi, iwe unobvumirwa kuti uwedzere uremu pamwedzi ne10 kilogram! Asi inozivikanwa kuti uchi hunotapira kupfuura shuga kakawanda pamusoro. Kuzvifungidzira iwe pachako, zvakakosha here kuisa tiyi ichiri chepfuous shuga yakanatswa? Kana zvichida zviri nani kuwedzera spoonful yeuchi, inobatsira hutano uye chiyero?
Zvokudya, izvo zvinovakirwa mukushandiswa kweuchi, zvinoreva mutemo wekushanda kwepascreas. Uchi hunoita kuti kuve nekusimudzika kwe acidity yemafuta ekudya, nenzira, hazvina basa pasinei nokuti inoderedzwa kana kuwedzerwa. Nhengo yegastric lipase inoderera, iyo inoshandiswa kuumba masero ane mafuta emuviri. Panguva imwe chete, zvizhinji zve "mashizha" anowanzoramba ari mumuviri wedu kwenguva refu nemafuta. Saka, uchi unopedzisa basa rawo uye haabvumi masero akawanda (adipocytes) kugadzikana pamuviri wedu, achigadzira mapepa asina kufanira.
Asi hazvisi zvose. Hasi chete hunoita kuti hutsva hutsva huvepo, nekubatsirwa nouchi, mafuta anenge atove akaiswa pamitumbi yedu munzvimbo dzisina kubviswa anonyatsopedzwa. Uchi ndicho chakasimba kudyisa zvinowedzera. Uye sechinhu chinowedzera kushandiswa, chinokurudzira kuchena kwe lipids zvakachengeta mafuta ane mafuta. Isuwo tinorema uremu uye hatishandisi, nenzira, pasina simba kune izvi.
Uchi: zvishoma pamusoro pezvakanaka.
- Uchi hune sucrose, glucose, uyewo fructose.
- Uchi hune huwandu hwevhitamini B, K, E, C maitiro. Iine iron, phosphate, chlorine, sulfur, calcium, magic uye potassium. Iine zvakawanda zveamino acids, saka inokurudzira kushandiswa kwemagetsi. Muuchi, kunewo mahomoni chaiwo.
- Uchi hunewo zvinhu zvezvinhu zvinovhiringidza pathogenic microflora uye zvirwere zvefungal.
Kudya "Uchi": Zvakavanzika.
Uchi, semunhu wese anoziva, ndiwo mugumisiro weuchi nyuchi inoshandiswa yemapenene ine zvakawanda zvezvinhu zvinoita senhovo yemasero matsvuku eropa kubva kuholesterol kurwiswa. Izvi zvinonzi phytosterols. Cholesterol shoma muropa, inowedzera kubudirira kwekurema kwemazivi (anenge, 40%).
Muzhinji, uchi - murwi chaiye, kurwisa mamwe mapaundi kubva pamiganhu yese inogoneka. Uye kuti iwe, uchicherechedza uchi hwekudya, haungafari chete kubviswa kwezvakawandisa, asiwo kubudirira kwehupenyu, tichareva zvinyorwa zvakawanda zvinotsigira kushandiswa kwechishamiso ichi.
Zvokudya "Uchi": mitemo.
Murairo mukuru wehuchi hwekudya ndiko kurambidzwa kushandiswa kwemashizha ane starch. Uchi, sezvinozivikanwa, apo starch inotarisana ne starch, iyo inorasikirwa nezvose zvinobatsira. Zvakanakisisa kufunganidzwa nemuviri pamwe chete nemishonga yemakaka uye mukaka wakabikwa, ndicho chikonzero ivo vane nzvimbo yakakosha mumutambo wezvokudya zvinoenderana neuchi.
Mutemo wechipiri wekudya pahuchi ndiyo inoshandiswa kushandiswa kwemiriwo nemichero, asi, zvakare, kwete starchy. Vanofanira kunge vakapfuma mu vitamini A, carotene. Aya ndiwo karoti, tomato, bell pepper, beet, maapuro. Iine zvinhu zvakawanda zvepanyama zvinokurudzira mucheche peristalsis. Mukubatana nouchi, vitamini A uye carotene inowedzera nzira yekugadzirisa kweadipose masizi masero.
Uchi, zvigadzirwa zvemishonga, miriwo, michero uye kushamwaridzana kwavo zvinogona kubatsira kurasikirwa kusvika pa10 kilogiramu mumazuva matanhatu kusvika kune manomwe.
Kudya uchi: sarudzo nhamba 1.
Iyi sarudzo yakakodzera kushandiswa kwenguva refu, inopa zvakasiyana siyana zvekudya. Zvechokwadi, haaisi mafuta, anotapira (izvi hazvirevi uchi) uye upfu. Maorikori anoshandiswa pamutengo wezvokudya, izvo zvinopa muviri wedu nezvinhu zvakakosha zvinokosha uye zvine utano hwakakwana.
Panenge isina chinhu mudumbu mangwanani tinonwa girasi yemvura inodziya mazana maviri nepuniki yeuchi uye slice. Isuwo tinoita zvakafanana manheru, maawa maviri tisati tarara. Izvi zvinopa mutumbi nezvinhu zvinopa simba, kugutsa nzara, haungadyi kudya mushure mokunge "tei" yakadaro kwenguva yakati.
Zuva rose tinodya chete chikafu cheutano, asi makori anouya mumuviri haafaniri kunge anopfuura 1200.
Kudya uchi: sarudzo nhamba 2.
Chechipiri sarudzo yakagadzirirwa kwemavhiki mashomanana, asi inoshandawo mukuderedza kudhura kwakawandisa.
Zvokudya zvinotevera:
- Mafuta ane mafuta asina mafuta, zvichida mukaka wakasviba.
- Vekudya (yakabikwa), kusina starch-ine (200 g yekudya 1), mangwanani kana masikati.
- Maji ayo asina shuga (zvishomanana kudarika lita).
- Citrus michero, maoriki.
- Ichokwadi, usakanganwa uchi. Zuva rega rega tinodya teaspoon yeuchi asati masikati, kudya kwemanheru, kudya kwemanheru.
Kudya uchi: mazano.
Kuti uderedze ure nekukurumidza, unofanirwa kushandisa uchi hurayi uye maitiro ekusimbisa. Zvinokurudzira kushandiswa kwemagetsi, kubvisa mhepo yakanyanyisa, kuwedzera hutachiona.
Chinhu chikuru, usakanganwa, uchi hunofanira kuva chaiwo chaiwo. Chokutanga, inobatsira, uye chechipiri, inonakidza zvikuru, iyo inoparadzanisa nayo kubva pamagariro akafanana nemashizha.
Paunosarudza uchi, kana usingazivi nzira ipi yekumira, tenga polyflora, iyo ihu, iyo inowanikwa kubva kumarudzi akasiyana. Uchi hwakadaro chibereko, masango, gomo, dombo.
Nhasi, uchi anowanzotangwa, saka edza kuutenga muzinga reuchi, izvo, zvichiitika, zvinogona kutsvaga pamwe chete naro.
Usaparadza huchi muhuni inopisa (inopfuura 40 gramu), inotonhorera usati wawedzera, kana zvisina kudaro uchi hucharasikirwa nezvinhu zvayo. Uye kana iwe ukapedza uchi, ipapo huwandu hunobatsira hunosimbiswa.