Kugadzirira mwaka wegungwa uye nekuunza chimiro kurongeka, isu tinofanirwa kutanga nzira inoenda kumuviri wakanaka muchirimo. Ndeupi rudzi rwekudya iwe waunogona kushandisa nhasi uye ndeipi mhedzisiro iwe yaunofanirwa kuziva?
Paleo chikafu
Nheyo yekudya kwepaleo ndeyekudya nyama yakawanda yakaonda, huku, hove, hove, mazai, howa, nzungu, mhodzi, michero, michero nemiriwo, miriwo, zvinonhuwira, mafuta emiriwo. Hazvibvumirwi kudya zviyo, nyemba, zvigadzirwa zvemukaka, shuga, uye munyu.
Kudya kwakadaro kunotungamirira kukurasikirwa asi hakufungidzirwe zvakakwana kunze kwekunge uine lactose inoshaya uye chirwere chechiliac. Aya mazwi ekurapa anoreva chirwere chisingaperi chemuviri chinokonzeresa mamwe marudzi ezviyo (gorosi, rye, oats, bhari) nekuti yaive neprotein gluten. Kune munhu ane zvakajairika kugaya, hazvina musoro kubvisa zvigadzirwa zvezviyo kubva mukudya kwako, semukaka uye yogati. Zvikasadaro, iwe unogona kushandisa paleo yekudya yekuremerwa uremu munguva pfupi kuti uzvipe iwe kukurudzira kuti urambe uchidzikira uye uchidya zvakanaka.
Min
Hwaro hwechipo ichi - 10 mapoka ezvokudya zvine utano: mashizha akasvibirira nemimwe miriwo, nzungu, majiroji, maruva, zviyo zvakakwana, hove, huku, mafuta omuorivhi, newaini. Uye 5 mapoka ezvokudya zvisina kunaka - nyama tsvuku, bhotela uye margarine, cheese, pastries uye sweets, zvokudya zvakakangwa, uye zvokudya zvinokurumidza zvinofanira kudziviswa.
Min yekudya kubva kune imwe nzvimbo yekuona inobatsira zvikuru, neimwe - muviri wedu unoda mukusiyana kwezvigadzirwa, uye chikafu chekudya chinogona kukanganisa hutano. Doro rechisikigo rinoitawo kuti muviri upore, uye kuribvisa zvachose kunonzi kwakaipa.
Zero dumbu
Hwaro hwechikafu iko kushandiswa kwePowerFlow - chikafu chesimba chakapfuma muprotein, fiber, monounsaturated fatty acids, zvicherwa, uye mavhitaminzi. Aya ndiwo mazai, michero tsvuku, mafuta omuorivhi, bhinzi, nyama yakaonda nehove, mashizha ane mashizha, zvinonhuwira.
Izvo zvinobatsira kugadzirisa basa rekugaya chikafu, kudzikisa mutoro, uye kubvisa zvisingafadzi zviratidzo zvakadai sekuzvimba, kurwadza, kunzwa kwekurema. Sekureva kwemunyori chikafu, chikafu chakadai chinodzvinyirira iyo geni inokonzeresa kuunganidzwa kwema inchi asingadiwe mudumbu nemuchiuno.
Smoothie kudya
Kudya uku kunosanganisira kunwa michero uye miriwo yemasanganiswa kwevhiki dzinoverengeka.
Detox - yakakura imwe nzira yekutsanya mazuva, kuronga kuti inobatsira nguva nenguva. Nekudaro, kudyisa nemisanganiswa yepasi-carb kwemavhiki e3-4 kunogona kukonzera kukanganisika kwehomoni. Kushaikwa kwema micronutrients anowanikwa munyama, zviyo, zvine mafuta chikafu hachisi chekunaka.
Fractional simba
Musimboti wenguva dzose, kazhinji kudya kwezvikamu zvidiki zvine mwero.
Kudya uku kunotenderwa neWHO uye kunoenderana nezwi rekuti kudya kunovaka muviri. Kudya kudiki kunogona kuve chikamu chehupenyu hwako nekusingaperi: inobata nenzara, inoramba yakajairika metabolism, uye inobatsira kuti irege kurema, inopa simba rinodiwa zuva rese. Chikudya chamangwanani - kazhinji chinononoka carbs, chemasikati - chinononoka carbs uye faibha neimwe protein, yekudya kwemanheru protein yakasarudzwa.