Kana iwe ukasarudza kunyatsomhanyira munhangemutange, zvino kana uchigadzira kudya kwako, iwe unofanira kutanga kutanga kufunga nezvekuwedzera kwezvinhu zvinowedzera simba remuviri panguva yekushanda. Zvichienderana nekureba kwemajogi ako kuwanika uye nehuwandu hwekukurumidza iwe unomhanya, muviri wako unofanirwa kugamuchira anenge 3500 - 4500 kcal pazuva. Kana, kune rumwe rutivi, uri kuronga kwete kungozvichengeta uchidhonza, asiwo kubvisa uremu hunorema, ipapo kukosha kwekorori yakawanikwa pamusoro pezuva rezvokudya kunofanira kuderedzwa zvishomanana. Rondedzero yezvokudya zvekubika pamusoro pekodoriki zvinogona kusarudzwa maererano neshandisirwo yematafura chaiwo mumabhuku ekudya.
Kudya kwezvokudya mukati mekufamba kunofanira kugoverwa 4-5 pane imwe zuva. Nokuda kwekugadziriswa kwezvokudya zvekudya nekudzivisa kuonekwa kwekusagadzikana pakushanda kunofanirwa kutanga kudzidziswa kwete kare kupfuura 1-1.5 maawa mushure mekudya. Mushure mokunge kurovedza muviri kwapera, iwewo unoda kumirira imwe nguva usati wadya - inenge awa kana inenge hafu yenguva.
Zvokudya zvinovaka muviri paunenge uchiita muviri wakakwana unofanirwa kupawo muviri muviri unoda mapuroteni. Nokudaro, kune vakadzi vane simba rakadaro, zviyero zvakakwana zvemapurotini mune zvekudya zvezuva nezuva zvinoda kusvika 100 - 130 g. Mapuroteni anodiwa kuti varambe vakagadzikana mishonga inoshanda uye kukura kwayo. Nhamba huru yezvinhu izvi zvinokosha zvekudya zvinovaka muviri inowanikwa munyama, hove, mukaka nemichero yemukaka, mazai, pezi, nyemba.
Asi mhedzisiro huru yemagetsi mumhanya inomhanya mafuta nemakhahydrates. Mazhinji e-carbohydrates anowanikwa mumakero akasiyana-siyana echingwa, muzviyo, muhomwe uye mupfuu. Mafuta muzvokudya zvedu anokonzerwa nemafuta, hove dzakawanda nenyama. Kana uchida hutano hunoita kuti uremerwe uremu, unofanirwa kuderedza huwandu hwekoriori kuburikidza nekudzikisa huwandu hwemakrohydrates nemafuta muzvokudya zvako, asi pasina chikonzero iwe unofanira kukonesa kushandiswa kweprotini michina. Nokuderedza kuwanda kwemakinehydrates nemafuta akaidyiwa, naizvozvo, kana uine hutano-huri nani, unomanikidza muviri wako kushandura zvakasvibiswa mafuta ekuchengetwa kwekuwana simba risina simba, iro rinogona kukuvadza zvakanyanya chimiro chako. Pamusana peizvi, mutumbi hauna zvishoma uye wakawanda.
Chimwe chinhu chakakosha chinofanira kutorwa mukutarisa kana kurongedza kudya kwakakwana-kwese kana kuchimhanya, ndiko kuwedzera kudiwa kwemuviri wezvinhu zvicherwa nemavhithamini. Kugadzirisa dambudziko iri, zvakanakisisa kushandisa vitamini-mineral complexes. Mune mishonga chero ipi zvayo yemishonga iye zvino unogona kuwana mhando dzakasiyana-siyana dzemishonga yakadaro. Mukuwedzera, mushure mokunge mushure mutevedzeri hutano iwe unogona kunge uchida kudzima nyota yako - shandisa mineral mvura kana jisi dzemichero (iyo mineral water inowanikwa mumagetsi uye anions inokodzera mumuviri, uye juisi mavhitamini).
Yeuka kuti kana iwe uchiedza kuronga kudya kunoenderana nemazano ari pamusoro apa, uye mumwedzi inoverengeka chimiro chako chichava chakareruka, uye kilogram dzakawedzerwa dzichapera zvishoma nezvishoma.