Zvirongwa zvekugadzirwa kwezvokudya zvekurasikirwa

Isu tose tinoda kuva vasina ruzha uye vanoyemura. Asi kazhinji mukutsvaga chimiro chakanakisisa, tinokanganwa nezvehutano hwedu, somuenzaniso, nekudzivirira zvakanyanya kudya kwavo kusvika kune makoriki asina basa zuva nezuva. Uye izvi zvinotungamirira kukuti hatisi kungorega kutapudza ure nekukurumidza, asi tinoparadzawo muviri wedu. Izvo zvinoshandura zvakare mamiriro ezvinhu, apo musikana anofanana uye agere pane "kurudyi" kudya, asi kuyerwa kwazvakamira, zvakakosha. Panyaya iyi, vafudzi vakagadzira mazano anowanikwa mukudya kunovaka muviri kune avo vanoda kushaya uremu, vanonamatira kune, zvigumisiro zvichazoitika.
Caloric yezvokudya zvako inofanira kuverengwa nenzira iyo simba raunogamuchira nechingwa rakaderera kudarika simba rako rekushandisa. Kana uremu hwemunhu huchienzaniswa, kuti uhuchengetedze pane izvi huchave huchidikanwa kuti kuwedzerwa kwesimba kunopindirana nemari yadzo.

Zvisinei, kutanga kwezvose, teererai kuti kushandiswa kwemafuta uye kutapira kwakaderedzwa. Mune zvimwe zviitiko, chiyero chakareruka chinogona kukwana kuwana hutano hwakakwana. Izvi pachezvazvo zvatova kubudirira kukuru. Zvisinei, zvinokwanisika kuita zvakawanda - kuderedza dambudziko rekugadzirisa endocrine, chirwere chemwoyo chinokonzera, zvimwe zviratidzo nezvimwe zvirwere.

Ndeapi mazano makuru ekudya kana kuora kunowanikwa? Ivo vashomanana. Edza kubata nomusoro zvido izvi uye uzvishandise pakusikwa kwemenyu.

1. Caloric yezvokudya zvinofanira kunge zvishoma (yakaderedzwa), asi kwete zvakawanda. Sangano rezvokudya zveRussia Academy of Medical Sciences haritauri kushandiswa kwezvokudya zvine caloric zvakaderera pasi pe 600 kcal, sezvo acidosis inogona kuwedzera, negative nitrogen balance inoratidzika, uric acid muropa serum, kurwadziwa mumoyo, electrocardiographic nezvimwe zvinoshanduka. Kazhinji, kudya pamwe nekoriki yehuwandu hwe800 kusvika 1800 kcal inoshandiswa.
2. Zvinyorwa zvemhuka dzemhuka zvakaderedzwa. Uye mugove wemafuta yemichero unokwira kusvika ku50% yehuwandu hwemafuta muzvokudya (polyunsaturated fatty acids, iyo yakafuma mumafuta ezviyo, inoshandisa kushandiswa kwemafuta).
3. Kushandisa kushandiswa kwemashuga "okukurumidza" (somuenzaniso, beet kana shuga).
4. Mishonga inowedzera chido (zvinonhuwira uye seasonings) hazvibvumirwi.
5. Manzwiro ekuti satiety yakasikwa pamutengo wemiriwo nemichero, iyo ine yakaderera caloric yehuwandu yemvura yakawanda, uyewo 5-6 kudya kwezuva (pasina kuendesa mugove mukuru wezuva nezuva mararic zvakagadzirirwa kwemaawa manheru).
6. Zviri munyu mune zvekudya zvinongopera 2-3 g uye mvura kusvika 1-1.5 malita, mumazuva anopisa ezhizha - kusvika 2 litita.
7. Shandisa kusunungura mazuva, ayo anonziwo "zigzag" simba.

Uyu ndiwo urongwa hwezvinonyanya kukosha pakuunganidza kudya kwevanhu vane mafuta. Zvisinei, pane "zvinhu zviduku" izvo zvinokosha zvikuru kune utano. Saka, somuenzaniso, zvinokurudzirwa kuisa zvikafu zvinowanikwa muhotera. Kana vanhu vane utano huwandu hwezvokudya huri munharaunda ye 600 mg, ipapo vanhu vakaoma havafaniri kuva vanopfuura 300-400 mg. Uyezve, inofanira kuve yakagadziriswa kuti zvokudya zvinokwana zviri mukati mezvokudya zvine fiber (sezvambotaurwa kare, vanobatsira kubvisa cholesterol yakawandisa kubva mumuviri uye kudzivirira zvirwere zvakawanda), mavitamini, mineral salt uye mamwe maitiro emagetsi anoshanda.

Deredza kuwandisa kwemafuta muzvokudya pakutanga kusvika 60-70 g, uye kusvika kune 30-50 g.Pulses, mbatata, chingwa chine mutsvuku (kana chichena nebhanhire), shandisa 100-150 g pazuva (kwete zvakare!).

Kushandisa marisi kunowedzera mafuta-pasina. Zvibereko nemabriji zvinoshandiswa zvinonaka uye zvinonaka uye zvinonaka.

Kubva pane zvinwiwa, sarudza zvinoshandiswa zvishoma nezvishoma zvakasimbiswa michero uye michero yeberry yeasaturated zvakasiyana-siyana (pasina kuwedzerwa kwehuga), tafura nemishonga yemaminiti emvura, green tea, isina kofi yakasviba, infusions ye hawthorn nemamwe mavitamini. Doro inofanira kusiyiwa zvachose.

Zvokudya zvinokurudzirwa zvishomanana kuti zvigoneke kune munyu, nyama nemichero yehove - kubika kana simmer (shandisa mazana-e-fat-siyana). Sarudza gorofu, kwete zvokudya zvakabikwa, nokuti vane mafuta mashoma uye anodhakwa. Mishupa inodya zvakanyanya miriwo - yemiriwo, michero kakawanda pavhiki kwehafu yechiteshi. Uyewo kazhinji, sarudza ndiro kubva mumitiwo, kunyanya yakachena.

Usabvisa zvakasimba mabirasi e nyama nehove, mafuta mafuta, pamwe ne--zvibereko - mwoyo, mapapu, chiropa (ivo vane hupfumi mune cholesterol). Dzivisa nyama yakawanda nehove, mashizha emakemikari, kamuki, cheeses ane mafuta akakwirira, uyewo zvachose mafuta ose. Kurambidzwa kwako kunofanira kuva chokoti, cocoa, sweets, keke, jams, jams, jamu, pickles, kusvuta, zvigunwe uye makedheni, zvinonhuwira (pepper, masardard, etc.) nemiti inowedzera kudya, zvakadai, horseradish, garlic (radish inogona kuiswa muzvokudya zvevarwere vanorema, pamwe chete negout, sezvo ine simba rinoshandiswa uye rinokurudzira kuwedzerwa kwesaiti), sorrel, nezvimwewo. Kana kuneta kunofambidzana nehutano hwepamusoro, ipapo zvinomera zvine magnesium salts (karoti, parsley, dill, dog dog rose, chiGiriki eve uye oatmeal porridge).

Muenzaniso wekurongwa kwezuva nezuva kwe 800 kcal
Chimwe chidimbu chezvinhu zvakagadzirwa ne calorie diet ye 800 kcal zvingaita seyizvi:

• Kefir - 200 ml,
• Hove nenyama zvakaderera-mafuta-gramu 100,
• Egg - 1 pande,
• Natural yogurt - 100 gramu,
• Butter - 10 g mumwe nomumwe,
• Sora-cream - 10 gramu,
• Karoti, pepper, tomato nemimwe miriwo - 200 gramu,
• Mbatata - 100 gramu,
• Maapulo ane shungu - 100 gramu,
• Mvura - 0,8-1,2 litre.
  

Muenzaniso wekuratidzira zuva rega rega 1200 kcal
Nekudya kwekoriori ye 1200 kcal, zvigadziro zvezuva nezuva zvezvigadzirwa zvakazara:

• Kefir - 500 ml,
• Zvigadzirwa zvehove - 100 g,
• Nyama yakakora-nenyuchi-200 gramu,
• Eki yekuku - 1 chikamu,
• Zvibereko (kunze kwemazambiringa) - 300 g,
• Miti - 200 g,
• Mbatata - 100 gramu,
• Bean - 20 gm,
• Zvibereko zvakakangwa - 20 g,
• Butter - 10 g mumwe nomumwe,
• Munyu - 2-3 gramu,
• Mvura - 0,5 - 1 litre.
  

Muenzaniso wekuratidzira kwezuva nezuva kwe 1600 kcal

• Kefir kana mukaka - 300 ml,
• Zvigadzirwa zvehove - 100 g,
• Nyama yakakodzwa nenyuchi kana nyama yehuku - 200 gramu,
• Egg - 1 pande,
• Yogurt - 100 gramu,
• Kabichi - 300 gramu,
• Mimwe miriwo inosvika 200 g,
• Mbatata - 200 g,
• Zvibereko zvakakangwa - 20 g,
• Butter - 20 g mumwe nomumwe,
• Mvura - 1 litre.
  

Kushandiswa kwema-calorie yezvokudya kwema 800-1000 makirogiramu pazuva kunotapa kuora kwe 1-1.5 kg pavhiki.

Zvinobatsira kuziva kuti mushure mokukura nekukura kwehupenyu, izvo zvinotevera makore makumi mapfumbamwe nemaviri makumi mashanu nemakumi maviri nemakumi maviri nemakumi mashanu, kukwirira kwemagetsi kunotanga kuderera zvishoma nezvishoma. Ukuru hwekuderera uku kune anenge 7-8% makore gumi nemakore. Saizvozvowo, nezera, tsika dzekudya dzinofanira kuderera. Yeuka izvi nguva dzose, uchiita kudya kwako.

Kana kuwedzera kuwanda kunosanganiswa nezvirwere zvepamuviri, ipapo mishonga yakasvibirira inofanira kuiswa kunze kwekudya, ine coarse, yakasimba fiber (somuenzaniso, kabichi).

Kana iri nyama nehuku, inofanira kubikwa kana kubikwa nenzira ye cutlets yevakaroorana. Chingwa chinokurudzirwa chichena, asi hachisi chitsva, asi imwe chete nemazuva maviri.

Zvakakosha kuyeuka kuti kushandiswa kwenguva refu kwezvokudya zvishoma kunotungamirira kukuderera kwekureruka. Izvi zvinokonzerwa nekugadziriswa kwehupenyu kune zvakasikwa zvisina kusiyanisa simba (pane kuderera kwezinga rebasal metabolism) uye munhu anogona kudzoka zvakare. Saka zvinokurudzirwa kushanda zvakare kusunungura mazuva. Zvimwe zvipembenene zvakadai muzvokudya zvinopa zororo zvakakwana kune zvakanyanya kuiswa insulini zvigadzirwa zvepascreas. Zvisinei, usavimba chete nezvokudya zvishoma, iwe unodawo kushandisa muviri uye kuita zvekuita. Mukudzvinyirira, izvi zvichaita kuti iwe uwedzere kuora muviri.