Mukati
Kudya kwakaringana kwakafanana nemosisi, chidimbu chimwe nechimwe chinowirirana, ichigadzira mufananidzo mumwe chete. Mukudya, basa iri rinotambiswa nemapuroteni, mafuta uye makabhohaidhiretsi. Kuchengetedza hutano, zvakakosha kwete kungozvidya nguva dzese, asiwo kuzviita nemazvo.
Mapuroteni kuenzana
Mapuroteni mukudya kwakadzikama kwakaringana haagone kutsiviwa nechimwe chinhu. Kumuviri, mapuroteni akazara uye asina kukwana akakosha. Yokutanga inosanganisira zvigadzirwa zvemhuka (nyama, hove, mukaka), iyo ine zvese zvakakosha amino acids. Boka rechipiri rinosanganisira kudya kwezvirimwa. Nekudaro, zvimwe zviyo uye mbatatisi zvinogonawo kuzvirumbidza nemapuroteni akazara.
Zvinotendwa kuti muviri wevakuru unoda avhareji ye90 g yeproteine pazuva. Asi pano zvakakosha kuziva kuti ungaverenga sei puroteni muzvokudya, zvichibva pamararamiro. Kutanga, iwe unofanirwa kuverenga zvakajairika huremu. Kana kureba kwako kuri pazasi pe 165 cm, bvisa zana kubva pairi, kana pamusoro pe 100 cm-bvisa zana negumi. Chiverengero chakakonzerwa nehuremu hwakajairwa. Dieter inowedzera huremu hwakajairwa na165. Ivo vari kuita mitambo-ne110. Mhedzisiro yacho ichave tsika yemazuva ese yeprotein mumagiramu.
Kubvumirana kwemafuta
Wese munhu anoziva kuti mavitamini anoita basa rakakosha mukudya kwakaringana. Asi, semuenzaniso, mavitamini A, D, E haabatwe nemuviri usina lipids, ndiko kuti, mafuta, ayo anoita mafuta chimwe chinhu chakakosha, tisingatauri chokwadi chekuti vanotipa simba
Sezvatinorangarira, kune mafuta emiriwo nemhuka. Iwo ekutanga anomiririrwa nemafuta emiriwo uye nuts mune zvese zvakasiyana-siyana. Iyo yekupedzisira inowanikwa muhuwandu hukuru mubhota, bhekoni, chizi, zvigadzirwa zvemukaka wakaviriswa, uye mazai. Cherechedza kuti mafuta emiriwo anotora 30-40% yezvokudya, uye mhuka-60-70%.
Maitiro ekuverenga mafuta kune chaiwo huremu? Wedzera huremu hwakajairwa iwe unotoziva ne0.8, uye iwe unowana iwo mashoma ezuva nezuva mvumo mu gramu. Kune yakasimbiswa tsika yeakasiyana mazera. Saka, vakadzi vari pasi pemakore makumi matatu ekuberekwa vanofanirwa kudya 30-90 g yemafuta pazuva. Pashure pemakore makumi matatu, iyo tsika inoderera kusvika ku120-30 g, uye mushure memakore makumi mana - kusvika 80 g pazuva.
Pfuma yemakabohydrate
Imwe sosi yakakosha yesimba macarhydrate, ayo ane gumi nemaviri emhando. Kubva pane zvavo zvivakwa, vanogona kuiswa mumapoka maviri: akareruka (anokurumidza) uye akaomarara (anononoka) makabhohaidhiretsi. Glucose, fructose, sucrose, uye lactose ndezvimwe zviri nyore. Complex makabhohaidhiretsi anomiririrwa ne starch uye glycogen. Fiber uye pectins zvakanyanya kukosha.
Iyo yakazara kudyiwa kweakaomesesa makabhohaidhiretsi ndeye 80-85%, mugove wakasara unoverengwa neakareruka makabhohaidhiretsi. Nzira yekuverenga carbs zvakasiyana? Rangarira huremu hwako hwakajairika uye wande ne 2. Cherechedzawo kuti muviri wechikadzi unoda makabhohaidhiretsi mashoma pane echirume. Saka, paavhareji, murume ane mararamiro akajairika anogona kugutsikana ne350-380 g yemakabohydrate pazuva, nepo mukadzi aine 200-250 g yakaringana yemakabohydrate. Hazvikurudzirwi kudarika muganhu uyu, kunyanya kana iwe usiri kuda kuwana mamwe mapaundi.
MaCalori ekuyera
Kuti uve nekudya kwakaringana, zvakakosha kwete chete maitiro emapuroteni, mafuta uye makabhohaidhiretsi, asiwo yavo yakakwana chiyero. Vanachiremba vanokurudzira kutevedzera chirongwa chinotevera: mapuroteni anofanira kugoverwa 30-35% yezvokudya, mafuta-15-20%, makhahydrates-45-50%. Iwe unogona kuwana kuumbwa uye caloric zvemukati zvezvigadzirwa kubva kune simba kukosha matafura.
Iye zvino ngationei maitiro ekuverenga macalorie ezuva racho. Pano tinoda karukureta uye fomura iyi: 655 + (9.6 × uremu hwako mu kg) + (1.8 × kureba kwako mu cm) - (4.7 × zera). Mhedzisiro yacho huwandu hweakoriori anoenderana nemenyu yezuva nezuva yekudya kwakaringana. Kune chaiyo, zvakakosha kufunga nezve chiitiko chemuviri. Nemaitiro ehupenyu hwekugara, macalorie akawanikwa anowedzerwa ne1.2, nekurovedza muviri zvine mwero 3-4 nguva pavhiki-ne1.5, iine yakawanda-yakawanda mitoro-na1.7. Kana iyi masvomhu ichikunetesa, shandisa ma online macalor calculator ezvehutano.
Nguva inoshanda kwatiri
Kubatanidza mhedzisiro, tora matipi anobatsira pakudya. Kudya kwemangwanani kunofanirwa kuverengera makumi maviri neshanu muzana ezvekudya zvezuva nezuva, masikati-25%, chisvusvuro-45%. Chikamu chakasara chakachengeterwa tudyo muchimiro chemichero, michero, nzungu, yoghurti dzepanyama uye mabara emagetsi. Ingo usatakurwe navo zvakanyanya.
Deredza shuga yako yaunodya. Chisingakuvadzi, pakutanga kuona, kubata senge zviwitsi kana makuki, zvakatorwa kubva muvhasi zvichipfuura, zvinogona kuparadza kudya kwakaringana. Izvi zvinogona kutaurwa nezvemunyu. Zvidzidzise iwe kuti urege kuwedzera munyu kune vakagadzirira kudya uye kutsiva zvakajairwa gungwa munyu.
Edza kudya panguva imwe chete, kuitira kuti metabolism itange otomatiki. Chengetedza chinhambwe chenguva ye2.5-3 maawa pakati pekudya uye ugare pasi pakudya kwemanheru pasati papfuura maawa maviri usati warara. Iyi modhi ichawedzera kushanda kwekudya kwakaringana.
Sezvauri kuona, math inogona kuve ine hutano. Kuverenga chaiko kunobatsira iwe nyore kuvaka chirongwa chakaringana chikafu. Nekuda kweizvi, muviri unogara uri muchimiro chakanaka, uye iwe unozokwanisa kukurumidza kupinda muchimiro pasina chero imwezve simba.