Zvokudya zvine utano hwekurasikirwa kwemazivi: menyu, mazano nemitemo

Kushamwaridzana pakati pevanhu mumagariro evanhu, mablogi, vadzidzisi vekuvaka muviri uye kunyange terevhizheni nguva dzose vanotaura pamusoro pezvakabatsiro zvekudya kwakakodzera, asi 10% chete yemashoko achapindura mutsva kumibvunzo yose. Nokudaro, isu takasarudza mutungamiri wezvokudya zvinovaka muviri, maunodzidza: chii chinodya kudya; mitemo yayo mikuru, sei zvisingagoni kuve zvimwe; chii BJU uye kuti ungaverenga sei makori; urongwa hwezvinhu zvakanaka zvekurema kwekurema; menyu yevhiki; inobatsira "kuvimba" kwekorori kuverenga.

Kudya kwakanaka - chii?

Zvokudya zvakakodzera ndezvokudya zvakagadzikana zuva rega rega zvemakhahydrates, mapuroteni nemafuta. Nhamba yekoriyumu inopa hutano huzere hwemuviri uye inovhara kuwedzera kwehupfumi. Apo chirongwa chakakodzera chekudya chichichengetedzwa, chirwere chemukati chikadzorerwa, metabolism inowedzera, mvura-munyu metabolism inowanzoitwa, uye mafuta akawandisa anoparadzaniswa.

12 mitemo yekudya zvine utano - kudya uye kurasikirwa nemutoro

Misiyano pakati pekudya kwakanaka uye kudya kwekoriori ndeyekuti unodya kanomwe ka6 pazuva (!) Uye unakidzwe nezvokudya. Kurema kunopera, uye muviri unozvarwa patsva. Kudya kwakanaka hakusi urongwa hunonyadzisa hwezvinhu zvinorambidzwa, asi urongwa hwezviito zvisingarevi kurashikirwa nekudzorerwa kwehutano hazvibviri.

1. Chikudya chamangwanani ndicho chikafu chinonyanya kukosha. Ikoko hakuna kudya kwekudya kwemoyo - hakuna chimiro chakanaka. Hongu, hongu, vasikana, inowanzopupurirwa nevana vezvokudya. Pasina kudya mangwanani, iwe "unoputsa" chirwere chekudya. Mugumisiro: kushaya simba, zhor ne10 o'clock, mafungiro anotyisa, kaviri mutoro pamagetsi ezuva nezuva.
2. HERE nzara inouraya! Tinodya kanomwe ka6 pazuva, uye zvinongobatsira chete. Zvokudya zvekudya zvakakwana, masikati uye kudya kwemanheru + 2-3 mashomanana nemichero / miriwo / smoothies.
3. Vakasimuka, vakapwanya meno avo, vakanwa kirasi yemvura inodziya ne 1 tsp. huchi uye chimedu chemononi. Saka tinotanga mudumbu mudanga "wakagadzirira kudya mangwanani!". Pashure pemaminitsi gumi nemashanu tinodya.
4. Tinonwa zvishoma 1.5 litita emvura yakachena pazuva. Majisi, teas, minerals haafungi.
5. Maminitsi gumi nemashanu usati wapedza kudya kwakanaka, kunwa 200 ml yemvura, asi haugoni kunwa zvokudya. Mushure memaawa makumi maviri nemakumi matatu, ita gorosi nekiyoni, uyezve mvura zvakare.
6. O, anovengwa pa18: 00. Zvokudya zvinoti iwe haugoni kudya shure kwemasanhatu. Zvokudya zvine utano zvinorema zvinokubvumira kuputika mushure memaawa makumi maviri, asi mukaka chete uye maawa maviri vasati vavata. Chinhu chikuru hachisi kupfuurira mberi kwekusikwa kwezuva nezuva kweBJU (chii ichocho, verenga pasi apa).
7. Tinoronga kudzokorora kwefriji: sausages, mayonnaise, ketchup, sausages uye kusvuta zvinodhaka - mumarara. Tinozadza mashefu nemiriwo, chicken fillet, michero uye yoghurts.
8. Isu tinogadzirira vaviri kana kuti mune multivarque! Jikoni vabatsiri vanochengeta zvinhu zvose zvinobatsira mundiro. Isu tinokanganwa nezvemazambatayi akaomeswa, vatsvene uye pie.
9. Tanga dhiari yezvokudya. Iri ibhuku rine peji yemuviri wezvokudya zvine utano kwevhiki. Saka iwe zvechokwadi haungaputsi.
10. Idya zvinotapira (kunyange pies nekeke) kamwechete pavhiki mangwanani. Asi bedzi mune imwe muwandu. Kuputsa kikikikiki muchero imwechete - kudzorera mafuta mudumbu.
11. Usanwa kaya. Zvinokuvadza kumudumbu, moyo nemeno.
12. Ronga kuperesa mazuva pa kefir nemaapuro.

Sei usingagoni kudya zvakasiyana? Upenyu hwakakora, hwakashata uye hutano hwakanaka hahupo. Kudya kunovaka muviri inofadza, simba uye chimiro chakanaka.

Tinofunga nezve caloric content uye BJU

BJU chirevo cheproteine, mafuta, makhahydrates. Kudya kwekudya kwakakosha kunoumbwa pamusana pehuwandu hwehuwandu hwehutsika hwezuva nezuva hweBJU. Izvi zvinoreva kuti tinoverenga kuti muviri unowedzera simba sei (makoriori) pazuva nokuda kwebasa rakanaka. Kuti tiremerwe, tinotora 200-300 kcal kubva pamugumisiro. Ramba uremu - usashandura chero chinhu, thala-wonjezera uye koriori uye fiz. load.

NeHarris-Benedict formula

Kuvakadzi: 655 + (9.6 * kurema) + (1.8 * urefu, cm) - (4.7 * yekare) = OOV - total metabolism (kcal).

Iye zvino wedzera neyomuviri mutengo:

• Mararamiro anonzi Sedentary - 1, 2;
• Kuita mitambo katatu pavhiki - 1, 3;
• Kudzidzisa 4-5 kavhiki - 1, 5;
• Nyanzvi dzezvematongerwo enyika - 1, 8.

Inosvika: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / zuva. 1237.6 * 1.3 = 1655.68 kcal / zuva.

Uye zvino tichazoverenga chimiro chezuva nezuva chekudya kunovaka muviri kubudikidza nekuderedza uremu muBJU.

• Protein:
  • nokuda kwechiito chepasi-1-1.5 g pa 1 kg yezviyero;
  • nokuda kwekushanda uye kuisa huwandu hwe 1.8-2.5 g pa 1 kg yehutatu.
• Mafuta: 1 g pa 1 kg yezviremera;
• Carbohydrates: 5 g pa1 kg yehutatu hwemuviri.

Muna 1 gramu mune kcal:

• protein - 4 kcal;
• mafuta - 9 kcal;
• carbohydrates - 4 kcal.

Tinocherechedza (iyo inorema yezvigiro zve 45 kg):

• B (1.5 * 45 * 4) = 270 kcal;
• † (1 * 45 * 9) = 405 kcal;
• Y (5 * 45 * 4) = 900 kcal.

Zvose: 1575 kcal.

Kuti uremerwe uremu, kuderedza chiyero chemakhahydrates kusvika 4-3 gramu pazuva. Kuwedzerwa musimba mumiko - kuwedzera mapuroteni. Kuchinja kwekudya kunowedzera zvishoma, kwete kudarika 10% yehuwandu.

Zvokudya zvinonaka zvinonaka zvezuva racho

Tinopa marudzi akawanda ezvokudya zvemangwanani, masikati, kudya kwemanheru uye kudya kwekudya, kubva kwauri iwe unogona nyore kunyora hurongwa hwekudya wevhiki nevhiki.

8:00 Yekamhina

1. Oatmeal mukaka 0% + mazambiringa akaomeswa / akaomeswa apricots + 1 tsp. cellulose.
2. Mushonga wehute pamukaka 1,5% + wakaomeswa apricots + 1 tsp. uchi.
3. Mazai maviri anonyorova-bhiza + mbiriso yechingwa chine mutsvuku + yemiriwo saladhi (kupfeka: mafuta omuorivhi + mutsvuku).
4. Curd ne apricot / raisin / bhanana + 1 tsp. cream yakasviba + chingwa

10:00 Snack №1

1. Smoothies emaapuro + sinamoni + karoti
2. Yakawanda inotapira uye yakasviva apulo + girazi rekufir;
3. Zvibereko zvitsva (kunze kwebhanana, mazambiringa);
4. Zvibereko zvakaoma + walnuts + kefir.

13:00 mangwanani

1. Miti yezvirimwa + nyama inodhakwa nevarume vaviri;
2. Iko-fat-soup soup ine 150 gramu ye nyama + rye chingwa;
3. Buckwheat porridge + yakakanyiwa mazamu (mushwa, tomato, tese);
4. Zvimedu zvakabikwa (2-3 zvidimbu) nekrimu, maruva uye mushroom + yemuriwo saladhi.

16:00 Overshot nhamba 2

1. Smoothies emaapuro + sinamoni + karoti
2. Yakawanda inotapira uye yakasviva apulo + girazi rekufir;
3. Zvibereko zvitsva (kunze kwebhanana, mazambiringa);
4. Zvibereko zvakaoma + walnuts + kefir.

19:00 Nhasi

1. Hove nemiriwo yakabikwa muchoto;
2. Nyeredzi tsvuku kana soybea ane mishonga yemashizha + 70 g yenyama yenyama;
3. Mucheka wemusango pamwe nehowa + mishonga;
4. Hove dzinokonzerwa nehove dzinoputika ne buckwheat.

Zvigadzirwa zvehutano zvekurasikirwa kwekurema - bhadha dzekutenga

Kunyatsodya - hazvirevi kuti zvinodhura. "Handigoni kutenga huku, hapana mari yezvibereko, uye hove zvachose nokuda kwezvinhu zvakakwirira-zvepamusoro-soro," zvikonzero zvisingabvumirane neicho. Verengai kuti zvinoshandiswa zvakadini pakudya zvinokurumidza, sausages, cheeses, mbatatisi, mafuta uye mamwe mucks mumwedzi. Uye uverenge huwandu hwezvokudya zvaunodya pane imwe nguva.

Zvokudya zvakakodzera zvinoreva zvikamu zve 75-150 gramu zveimwe chigadzirwa, uye zvinopedza 1-2 zvibereko. Izvi hazvisi kungobatsira chete, asi kugadzirisa.

Takanyora rwandu rwezvokudya zvine utano izvo zvisingagone kugadzirisa chikwereti.

Zvokudya zvakakwirira mumapuroteni:

• mhuka yakabva: huku, hoonda yenguruve, mazai, hove, cottage cheese, tese, mukisi wakasvi, mukaka, kefir;
• Miti yemiti: soy, marimu, oatmeal, semolina, macaroni (zvakaoma zvakasiyana siyana zvezviyo), mbira, rizi, mushwa, pearl bhari.

Mishonga ine mafuta asina insatikiti : yemiti, maorivhi, linseed, pumpkin mafuta. Maorivhi, mbeu, nuts. Kupa muviri muviri namafuta, kunwa mangwanani 1 tsp. mafuta mushure megirazi remvura.

Inobatsira carbohydrates : michero, miriwo, lentils, soy. Zvinomera, bhanana, karoti, beet - idya zvishoma. Nezvokudya zvakagadzirwa nemakinhydrate zvakakodzera: maapuro, sauerkraut, macrorus, kiwi, cherry, plum, pear, sitirobheri, tomato, makomkete, mushwa, pomegranate.

Inobatsira "kuvimba" kwekororiki kuverenga

Nyora koriori yezvakagadzirwa, kuverenga gwaro rimwe nerimwe muhomwe imwe neimwe / masikati kwemazuva manomwe pavhiki! Zvinotyisa, handizvo here? Pasi nekutya, kuwedzera kwema digital hakuregi kudya kwakanaka uye kwakagadzira zvinoshamisa koriori kuverenga mapurogiramu aunokwanisa kuisa pajadget yako:

• Maorikori anomirirana naFatSecret;
• Calorie calculator from Yauheni Bulat;
• MyNetDiary Calorie Counter PRO;
• Kuumbwa kwemiti yakabva kuna Sergey Nesterov;
• Caloric zvakagadzirwa nezvibereko kubva kuNebulus.

Tinotarisira kuti hamuna mibvunzo pamusoro pekudya zvakanaka!