Kudya zvine mwero

Kudya kwakaringana kana hutano system ndeimwe yeaya mashoma ayo asingade kwakasimba kuyedza uye kurambidzwa. Nheyo huru ndeyekugadzira chirongwa chakajeka chemangwanani, masikati, chisvusvuro. Zvakare kushandisa chete zvine simba zvine simba uye zvine hutano chikafu.

Pfungwa ye "simba kukosha kwechikafu" inoreva macalorie ane hutano (mapuroteni, mafuta, makabhohaidhiretsi, mavitamini, zvicherwa, uye mamwe maenzimu akakosha). Mushure mekunyudzwa, ivo vanopa iwo muviri simba rinodiwa rekuita zvakajairika. Iyo hutano hwakaringana system inovandudza hutano hwakazara uye inobatsira pakurasikirwa nehuremu kana kuchengetedza huremu hune hutano.

Balanced diet menyu

Paunenge uchinyora menyu yakaenzana yekudya, pane zvinhu zvina zvakakosha zvekufunga nezvazvo:

Chikafu chekudya kwakaringana

Menyu inofanirwa kusanganisira chikafu chinobatsira zvikuru chine zvese zvinodiwa pabasa remuviri wese rine zvibereko. Kana paine kushomeka kwemapuroteni, mafuta, makabhohaidhiretsi, kana mavitamini, izvi zvinogona kukonzeresa kumhanyisa, kuoma ganda, brittleness, kushaya simba nezvipikiri, kutadza kushanda kwemitezo yemukati, nezvimwe. Naizvozvo, unofanirwa kusarudza chikafu nekuchenjera. Mavara, mabhokisi, uye matafura akasarudzika emukati mekoriori uye kukosha kwesimba kwezvikafu zvakasiyana zvinogona kutaurira zvakananga nezve kukosha kwavo kwehutano.

Musimboti wekunyora menyu yakaenzana iri muhuwandu hwechikafu uye nemhando yacho. Kuwanda kwezvakasiyana zvinovaka muviri kunofanira kutonga chikafu mavari. Ndokunge, iwe unowana rubatsiro rwakadii kubva kune yega koriori. Ndokusaka zvakanakisa kusarudza chikafu chine huwandu hwakakwira hwehuwandu hwechikafu. Paunenge uchibvisa huremu hwakawandisa, zvakakosha kuti upfumise menyu yako nemiriwo nemichero.

Zvikafu zvakanyanya kukodzera

Zvokudya zvakanyanyofanira pakudya zvine mwero zviyo zvakasiyana-siyana, saladhi, miriwo, uye michero. Uyewo, sarudzo yakanaka ichava nyama yakaonda nehove, zvigadzirwa zvemukaka zvishoma, nuts, bhinzi. Paunenge uchidya chikafu, unofanirwa kutarisa macalorie emukati mezvigadzirwa sezvo mamwe ari muhombe muhuwandu. Nepo vamwe, nekuda kweiyo-calorie yemukati, inoda zvishoma. Asi izvi hazvirevi kuti zvakakosha kusiya, somuenzaniso, chokoti zvachose. Zvinongoreva kuti iwe unofanirwa kudya zvishoma zvine hutano zvikafu zvine mwero kana zvishoma.

Iko kudya kwezuva nezuva kwevakavaka muviri kunowanzo kuve mune chiyero chinotevera:

  • mapuroteni - anenge 15%
  • mafuta - 20 - 25%
  • makabhohaidhiretsi - 60 - 65%

Zvinwiwa zvekudya zvine mwero

Izvo zvakaenzana zvakakosha kuti chikafu chakaringana chinodya imwe huwandu hwemvura. Nekuti inobatsira kuridza ganda, inobvisa chepfu kubva mumuviri, uye inoderedza chirwere chemoyo chirwere. Munhu mukuru anofanira kunwa avhareji ye 1.5-2 litita emvura isina mvura pazuva kuti arege kupera mvura mumuviri. Paunenge uchinyora chikafu chezuva nezuva, zvakakosha kuyeuka iyo tii, muto, kana inotapira yemvura koriori zvemukati. Wkudya kwakaringana zvinokurudzirwa kunwa anenge 1,7 litita emukaka vhiki rega rega, asi ane mafuta mashoma. Zviri nani kudya mukaka wakazara calcium. Kuchengetedza hunyoro hwakaringana, kuwedzera kune akajairwa uye emaminerari mvura inoshandisa green tii, uye majuzi akasiyana siyana asina shuga. Asi zvese izvi zvinwiwa unofanirwa kufunga nezvazvo pakuverenga huwandu hwese hwezuva nezuva hwemacalorie.

Nguva yekudya kwekudya kwakaringana

Kubudirira kwekudya kwakaringana zvakare kunoenderana nehurongwa hwekudya. Iko kiyi yakakosha yekubudirira ndeyekujairira iwe kuganhura chikafu chako muzvinhu zvikuru zvitatu: mangwanani, masikati, uye kudya kwemanheru. Panguva imwecheteyo, zvinodikanwa kupenda menyu mune yakasarudzika nzira. Zvekuti kudya kwemangwanani uye kwemasikati kune mamwe macalorie uye emanheru acho mashoma sezvinobvira. Sezvo muviri wemunhu uchishanda zvakanyanya mukati mezuva, zvinhu zvakawanikwa zvinogona kunyudzwa zvinobudirira uye kudyiwa, uye husiku munhu anozorora. Naizvozvo masisitimu ese anofanirwawo kuchengetedzwa akadzikama. Nekudaro kupa muviri iwo mukana wekuvaronga pasina zvinetswa. Zviri nani kudya kwemanheru kwete pasi pe3 maawa usati warara.

Kuita muviri panguva yekudya kwakaringana

Koriori inodyiwa inoenderana zvakananga nekuita kwemuviri (yakaderera, ine mwero, uye yakakwira). Kudya kwakaringana kwakabatana zvakanyanya nebasa remuviri, saka unofanirwa kushandisa macalorie akakosha uye kushandisa akawanda awo zvine mwero.

Simba remagetsi, pamwe nekukosha kwesimba kwechigadzirwa, zvinoyerwa mumakoriori. Izvo zvinodikanwa kuti utange kubva kuchiratidzo che1200 kcal nekuti ichi ndicho chidiki icho chakakosha kune izvo zvinodhura zvemutumbi uye kuchengetedza hupenyu hwakajairika. Naizvozvo, kana munhu achifamba zvakanyanya, anowedzera macalorie.

Mitemo yakakosha yekudya kwakaringana

mitemo yekudya kwakaringana

  1. Izvo zvakakosha kuti utore akawanda macalorie semuviri ungagone nekudya kwakaringana pazuva nezuva nezvakaringana kudya.
  2. Zvinenge zvakanaka kana ukadya zvakanaka. Mune chiyero chinofungidzirwa chemuviri 1: 1: 4, zviratidzo zviviri zvekutanga mapuroteni nemafuta, uye yekupedzisira macarhydrate.
  3. Izvo zvakakodzera kugara uchichinja izvo zvekudya zvinoriumba, uchizvisiyanisa nekuti, nenzira iyi, kushomeka kwemhando dzakasiyana dzehutano kunodzivirirwa.
  4. Paunenge uchirasikirwa nehuremu, zvakakodzera kuti uone kushanduka kwehuremu uye nekushandisa hushoma huwandu hwemakoriori. Kana huremu hwadzokera pane zvakajairwa, saka unogona kutokwanisa kuzara uye zvakasiyana siyana kunakidzwa nezvakanaka zvekudya zvine mwero.
  5. Kudya kwakaringana kunoenderana nezvikafu zvitatu zvechinyakare, asi zvidyiwa zvidiki zvinotenderwawo pakati pekudya kwemangwanani uye kwemasikati uye kwemasikati uye kwemanheru. Chiedza chekuwedzera chikafu hachizorwadzi asi chinobatsira pakurema uremu kana usinga pfuure kwakadzika zuva nezuva koriori vhoriyamu.
Mimwe mitemo
  • Indigestible fiber inobatsira zvakanyanya mukushanda kweiyo gastrointestinal turakiti, pamwe nekuinatsa. Idzi tambo dzinowanikwa muzviyo, nyemba, miriwo, zviyo zvese, uye ma berries.
  • Kunyangwe mafuta akakosha kumuviri, iwe unofanirwa kuachengeta kune mashoma. Kudya huwandu hwemafuta zuva rega rega kunogona kutungamira kune atherosclerosis uye coronary moyo chirwere. Nechikafu chakaringana, iwe unofanirwa kutsiva chikafu chakakangwa nezvakabikwa kana zvikafu zvakabikwa.
  • Zviri nani kupa shuga kuti usimudzire kuonda. Chibereko chinogona kutsiva zviwitsi, kuvandudza hupenyu hwese, chimiro, uye hutano hwakazara.
  • Kudya munyu wakawandisa kunogona kukonzeresa neBP, sezvo tafura yemunyu iri sosiamu. Naizvozvo, zvinodikanwa kudzikisa huwandu hwemunyu mukudya. Izvo zvakare zviri nani kushandisa iodized munyu.
  • Ehe, kazhinji, zvakaoma kuti munhu mukuru arege. Asi zvakakosha kudzora huwandu hwavo kana uchinge washandisa uye kwete kushandura doro kuita chezuva nezuva chikafu chinodyiwa. Kuwedzera kune chokwadi chekuti doro rakakwira macalorie, inomutsa chishuwo chekugamuchira, izvo zvinotungamira mukutyora kwekudya kwakaringana.

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