16 Matipi eAnti-Kuchembera Kudya

1. Idya 600 - 1200 g yemichero nemiriwo zuva nezuva

Sarudza kubva pamhando dzakasiyana uye mavara emichero nemiriwo. Idya saradhi hombe mazuva ese.

: Michero nemiriwo zvinodzivirira chirwere chemwoyo, chikonzero chikuru chekufa kwevakadzi. Uyezve, zvigadzirwa izvi zvine huwandu hwakawanda hwevhitamini, zvicherwa uye zvimwe bioactive zvinhu zvinononoka kuchembera kwemuviri.

2. Idya tsanga dzisina kugadzirwa

Iwo mashoma machena rolls, zviyo uye mupunga wakakwenenzverwa, zviri nani! Vatsive nechingwa chebrown, durum gorosi pasta, mupunga webrown uye oatmeal yechinyakare - chatinongoda chete magiramu mazana mashanu ezvikafu izvi pazuva.

: Makabhohydrate akaomarara, ayo akazara muzviyo zvisina kunatsiridzwa, ndiwo manyuko akakosha esimba.

3. Inwa kanenge makapu maviri eti green tea pazuva

Uye mukofi uye nhema tii zviri nani kuzvidzora.

: Green tii iri shasha mune zvirimo zvekatekini, izvo "zvinochengetedza" muviri, zvichinonoka kukwegura kuita.

4. Inwa smoothie nemabriji

Inwa girazi rebheri smoothie mazuva ese.

: Berries idura re antioxidants inorwisa mahara radicals.

5. Idya 200-300 magiramu ehove uye zvegungwa pasvondo

Panguva imwecheteyo, edza kusiyanisa menyu yako sezvazvinogona - edza mhando dzakasiyana dzehove uye zvinokambaira zvegungwa.

: hove uye hove dzegungwa zvine omega-3 unsaturated fatty acids, yakakosha pamwoyo uye hutano hwevascular, uye mavitamini anodzora kukwegura.

6. Idya nyama tsvuku shoma

Kunyanya nyama yenguruve, mombe, veal uye gwayana. Chimiro hachipfuuri 500 g pavhiki.

: nyama yakadai muhuwandu hwakawanda inowedzera njodzi yekukuvara kwakashata kwemapundu.

7. Idya 150 g yezvikafu zvine mapuroteni-zuva nezuva

Izvi zvinosanganisira huku, turkey, mazai, nyemba, uye chizi chine mafuta mashoma. Kana iwe ukashanda zvakanyanya, unoda mamwe mapuroteni - pamwero we1,2 - 1,5 gramu pa kilogram yehuremu hwemuviri pazuva.

: Mapuroteni akakosha mukukura kwemasimba uye kusimba, uye nekukura munhu zvaari, mapuroteni aanoda zvakanyanya.

8. Zvigadzirwa zvishoma zvenyama zviri nani.

Mapete akagadzirwa uye masoseji anoputa angori dura rekuchengetedza, zvinonakisa kunaka, uye ane munyu wakawandisa.

: Zvinodzivirira zvinokanganisa marcinogen, uye nekuda kwekuwedzera kwesalt, sausage shamwari dzinogona kumutsa kumanikidza.

9. Tora chipunu 1 chemafuta eflakisi zuva nezuva

Inofanira kunge iri mhandara mafuta, kazhinji inotengeswa muma pharmacy. Unofanirwa kuzvichengeta mufiriji.

: Mafuta eflakisi yakakosha sosi ye omega-3 acid, iyo inodzora kukwegura.

10. Deredza uwandu hwemafuta

Shandisa mafuta omuorivhi kana canola mafuta pakubika.

: mumafuta emuriwo, kusiyana nemhuka, hapana cholesterol, uye kutsiva wechipiri neyekutanga kunoderedza njodzi yekuvandudza atherosclerosis yemoyo nemidziyo yeropa.

11. Idya nzungu

Idya shoma shoma zuva rega rega.

: Nzungu dzakakwirira mune antioxidants, kunyanya vhitamini E uye unsaturated mafuta acids.

12. Idya yogati ine mafuta mashoma pakudya kwemangwanani uye kunwa mukaka

Sarudza yogati ne bifidobacteria. Unoda anenge 0,5 litita emukaka pazuva. Zviri nani kuinwa mushure mekushanda nesimba.

: mukaka nezvinobuda nawo ndiwo musungo wakanaka kwazvo weprotein inogayiwa zviri nyore. Asi chenjerera kune mafuta emukati ezvigadzirwa - zvakanaka, haifanire kudarika 0,5-1%.

13. Rimwe girazi redoro pazuva harisi dambudziko.

Kana iwe uchinyatsoda, saka unogona kukwanisa kunwa girazi redoro kana waini pazuva. Asi hapasisina!

: Kumwa doro zvine mwero kunoderedza njodzi yerudzi XNUMX chirwere cheshuga uye chirwere chemoyo muvanhu vane makore ari pakati nepakati uye vakuru.

14. Ganhurira zvihwitsi

Iko hakuna kudikanwa kwekusiya maswiti zvachose, asi kana paine, saka chinonyanya kubatsira - semuenzaniso, chidimbu chidiki cheshokoreti yakasviba yakafuma mu flavonoids - ane simba antioxidants. Kana zvishoma marshmallow - kune ayo ese kutapira, haina kunyanyisa mafuta.

: Zvakareruka makabhohaidhiretsi anokonzera shuga yeropa spikes, iyo inoremedza rwatata uye inogona kutungamira kurudzi rwechipiri chirwere cheshuga. Uyezve, rudo rwemaswiti chinhu chisingadzivisike kuwedzera uremu.

15. Inwa marita 1,5 emvura zuva nezuva

Nzira dzakanakisisa imvura uye green tea. Kofi uye soda - zvishoma zviri nani, zvinoderedza muviri uye zvinopfeka tsinga dzeropa. Kunwa kapu ye chamomile tii usiku kuchakubatsira kuti uzorore.

: kazhinji hatinzwe nenzira yakanakisa, nekuti muviri hauna mvura yakakwana. Nekudaro, chengeta mupfungwa - muhuwandu hwakawanda, iyo imwechete green tii inosvina zvinovaka muviri kubva mumuviri. Naizvozvo, zvirinani kuitora nemichero yakaomeswa, iyo inobhadhara kushomeka kwemaminerari mumuviri.

16. Usakanganwa nezve zvinowedzera zvinovaka muviri

Mukurwisana nezera, vitamini D uye calcium inokosha. Izvo zvinokatyamadza, asi ndezvechokwadi: patinenge tichikura, ndipo patinonyanya kuda zvinhu izvi, izvo, nenzira, zvinovandudza kufananidzwa kweumwe neumwe mumuviri.

: Vanhu vazhinji vanoshaya vhitamini D, iyo yakakosha kune hutano hwevascular. MaCalcium ekuwedzera inzira yakanaka yekudzivirira dambudziko rekutanga-zvine chekuita nezera - osteoporosis. Tora piritsi 1 "Calcium + Vitamin D" pazuva.

: 3 capsules zuva nezuva nekudya.

: Mafuta ehove sosi ye omega-3, iyo inodikanwa huwandu hwayo hwakaoma kuwana, kunyangwe paine hove dzakaringana uye hove dzegungwa pane menyu. Uye omega-3 fatty acids anobatsira, kunyanya, kuramba "akadzikama uye akapengenuka."

: 1-3 capsules zuva nezuva.

: bifidobacteria inoratidzira basa remudumbu uye ura, kubatsira kudzivirira dysbiosis uye kuderedza njodzi yekukudziridza matambudziko nemoyo nemidziyo yeropa.