Gumi misimboti misimboti yehutano hwakanaka hwekudzora uremu

Kunyangwe nekurovedza muviri nguva dzose pasina kurambidzwa mukudya kuti uchinje muviri wako hazvigoneke. Ndeapi matanho ezvakakosha ezvekudzora uremu anodikanwa kuziva?

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

Mirayiridzo yezvokudya zvekurema

1. Nguva dzose tanga zuva rako neKudya kwekuseni kwakanaka

Kana usati wajaira kudya mangwanani, saka unofanira kunyatso kuzvidzidzisa. Kutanga zvishoma nezvishoma uye zvishoma nezvishoma, haugone kuenda kubasa kana kuchikoro usina Kudya kwemangwanani kwakakodzera. Sarudzo dzakanakisa dzeKudya kwemangwanani dzakaomesa makabhohaidhiretsi. Vachakupa simba rinodiwa kwehafu yekutanga yezuva. Semuenzaniso, inogona kunge iri porridge ine michero nemabriji, kana yakasikwa muesli isina shuga ine nzungu neuchi.

2. Kudya kwako kunofanirwa kuve kunovaka muviri zvakakwana

Mumwe musimboti wemuviri wakaringana wekudzora uremu: usazvikwanise mune chikafu uye usadzikise bhari pazasi peanogamuchirwa macalorie zviyero. Kana iwe usina kudya zvinovaka muviri, haungowedzere mukana wekutadza kwekudya, asi zvakare kudzora metabolism. Rangarira, hapana hukama: "Ini ndinodya zvishoma, saka nekukurumidza kurasikirwa uremu". Zvese zvinofanirwa kunge zvakaenzana. Ita kuti iwe uverenge iwo maratidziro ekuverenga maitiro ezuva nezuva emakoriori.

3. Kanganwa mutemo "usadya mushure mechitanhatu"

Ehezve, kana iwe ukaenda kunorara na8-9 PM, saka mutemo unogona uye unofanira kutevera. Nekudaro, ruzhinji rwevanhu nekukurumidza 23.00 pamubhedha havaendi, saka chikafu chinomira uye chingangokuvadza muviri. Kudya kwemanheru mapuroteni (hove, yakabikwa huku zamu, yakabikwa mazai, kottage chizi) maawa 2-3 nguva yekurara uye usatombo kunetseka kuti uchawedzera huremu.

4. Idya zvihwitsi chete mangwanani

Kana iwe dzimwe nguva uchizadza confectionery, chingwa kana chokoreti, zviri nani kuita mangwanani asati asvika 12.00. Chibereko, kunyangwe chichiita sechisingakuvadzi, chakakodzerawo kunwa mangwanani kusvika 16.00. Kupesana nekufungidzira kusirizvo kwevakawanda, Apple yemanheru - haisi iyo nzira yakanakisa yemunhu akanaka. Taura chikafu chemanheru cheprotein.

5. Kusadya usiku, kusapedza zuva

Nheyo huru yekudya kwakakodzera kwehuremu kuenzanisa. Kana iwe ukasvetuka Kudya kwekuseni uye mashoma zvekudya zvekudya kubasa, zvinonyanya kuitika kudya mashoma ekuwedzera servings yekudya kwemanheru. Muviri hauna kunyengedzwa: manheru, achaedza kutora zvese zvaasina kupihwa mangwanani nemanheru. Saka edza kuchengeta menyu yako yakagovaniswa zvakaenzana mukati mezuva rese. Kunze kwezvo, iyo yakawanda mabhureki muchikafu inononoka metabolism yako.

6. Zuva roga roga inwa 2 litita emvura

Nezve mabhenefiti emvura anoti zvakawanda. Zvinotaridza kuti zuva nezuva inoda kudya 2-2,5 litita emvura. Izvi hazvizongobvumidze muviri wako kuchengetedza mwero wemvura, asi zvakare kubatsira kudzivirira kunwa zvisina basa. Kushandiswa kwemazuva ese kwemvura yakakwana inyaya yemaitiro. Vhiki rekutanga iwe uchazviongorora uye kuverenga magirazi, asi ipapo nyota yake haizoregi iwe uchipotsa iyo yakarongwa yekumwa mvura.

7.Bvisa pane chikafu che "macalorie asina chinhu"

Majusi asina kujairika, masoda, mayonnaise, sosi dzakagadzirwa, chikafu chakagadzirwa, chikafu chinokurumidza - chigadzirwa chisina basa chisina kukosha kwehutano. Aya "macalorie asina chinhu" haangakupe chero pfungwa inogara yekuguta, kana chero chemutaka. Asi chiuno nemuchiuno zvichagadzikana ipapo ipapo. Izvo zvakanyanya zvakasikwa uye zvakasikwa chigadzirwa, saka zvine hutano uye hutano.

8. Shandisa mapuroteni akakwana

Mapuroteni ndiyo Hwaro hwemhasuru yedu. Uye zvakare, muviri wedu unonetsa kwazvo kugadzirisa mapuroteni mumafuta, saka manhamba akachengeteka. Zvikafu zvine mapuroteni zvinosanganisira nyama, hove, hove, chizi, mazai, pizi, nyemba. Kwemasikati sanganisa yakaoma makabhohaidhiretsi ane mapuroteni, asi kwekudya kwemanheru achasarudza chete mapuroteni menyu. Munhu ane hutano mazuva ese anoda kudya 0.75 kusvika 1 gramu yeproteiniti pa1 kg yehuremu hwemuviri.

9. Usatanga nzara stereki uye mazuva ekutsanya

Kutsanya uye nzara kurwisa hakuna pfungwa inoshanda. Izvo hazvizokubatsire iwe kudzikisa huremu uye kurasikirwa nemafuta. Uye kunyangwe iwe ukadzora huremu hwako nemapaundi mashoma, ipapo zvingangove humbowo hwekurasikirwa neyakawandisa mvura mumuviri. Kana iwe uchinzwa kuti anozvibvumira kuenda kumitambo yekurovedza muviri kana kuita kumwe kurovedza kumba.

10. Usati waita dhizeti, idya miriwo

Dzimwe nguva zvinonetsa kwazvo kuzvichengeta kubva pachidimbu chekeke kana yako yaunofarira keke. Asi iyo inomhanya carbs idanho rakananga kune huremu kuwedzera. Nezve zino rinotapira, kubviswa kwakazara kwemadhizeti - maitiro akaomesesa. Naizvozvo, kudzikisira kukuvara kweanokurumidza carbs, maminetsi makumi maviri pamberi pesetetisheni, idya yakakora fiber (semuenzaniso, magidhi, soya inomera kana mashizha emakabichi). Izvi zvinokutendera kuti uvhare nekukurumidza kuparara kwemakabohydrate uye kuumbwa kwemafuta epasi. Nheyo yakadaro yekudya kwakakodzera ichakubatsira iwe kunakirwa nedizert (inonyanya kukosha, usapfuure iyo) uye chengeta fomu rakanaka.

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