Mukati
Iwe unotoziva kuti iwe unofanirwa kushandisa mamwe makorikori kuti udzike uremu pane zvaunodya kubva muchikafu. Nekudaro, pane akati wandei akakosha pfungwa dzekufunga kana uchirasikirwa uremu. Kubudirira mukuderedza uremu kunobva kwete chete pakushayikwa kwekoriori muzvokudya, asiwo pakudya kwakakwana, kurovedza muviri nguva dzose, kunwa doro, kurara kwakakwana uye inzwi rakanaka repfungwa.
Nutritional balance inoreva chiyero chezvikamu zvayo zvikuru - mapuroteni, mafuta uye makhahydrates. Ese anodiwa zvakaenzana nemuviri, asi muhuwandu hwakasiyana.
Mapuroteni mukudya kweavo vari kurasikirwa nehuremu
Zvose zvinyama uye masero emuviri - mhasuru, nhengo dzomukati, immune, circulatory, hormonal systems - inosanganisira mapuroteni. Naizvozvo, tinofanira kuwana mapuroteni akakwana kubva muchikafu.
Mapuroteni akakwana uye haana kukwana. Essential amino acids, iyo yatingangowana kubva mairi, kuita puroteni yakakwana.
- Mapuroteni akakwana anowanikwa munyama, huku, hove, mazai, uye cottage cheese.
- Isu tinowana mapuroteni akaremara kubva kune legumes, zviyo, nzungu.
Mapuroteni anodiwa anotangira pa0,8 g kusvika 1,2 g pakirogiramu yehuremu hwemuviri, kana iwe usingade kuderedza uremu (WHO kurudziro). Iyo yakaonda uye yakanyanya kushanda iwe, iyo yakawanda protein yaunoda. Uyewo, kudiwa kweprotein kunowedzera nekurasikirwa. Naizvozvo:
- Nekufuta kwakanyanya, iwe unofanirwa kushandisa 1-1,2 g yeprotein kune yega kilogiramu yehuremu hwako.
- Nehuremu hushoma hunorema, avhareji ye1,5-2 g inofanira kutorwa.
- Vanhu vakatetepa vanoda kurasikirwa nehuremu hushoma vanofanirwa kutarisa 2-2,2 g.
80% yeprotein mukudya inofanira kubva kune zvinomera.
Mafuta mukudya kweavo vari kurasikirwa nehuremu
Mafuta chinhu chakakosha chekudya, sezvo ivo vane basa rekuvandudzwa kweganda, kufananidzwa kwemafuta-anonyungudika mavhitamini, synthesis yehomoni, uye kuchengetedzwa kwenhengo dzemukati. Vanoitawo kuti zvokudya zvinakidze uye zvinobatsira kudzora havi yekudya.
Mafuta angave akaguta kana kuti asina kuzara. Mafuta akaguta anowanikwa munyama, huku, zvigadzirwa zvemukaka, chizi, bota, kokonati, uye mafuta emuchindwe. Zvitubu zvemafuta asina kukwana - mafuta akawanda emiriwo, hove, nuts, mbeu.
Rudzi rwakanyanya kukuvadza uye rune ngozi rwemafuta mafuta etrans (margarine), anowanikwa mune zvakawanda zvinogadzirwa zve confectionery. Mafuta eTrans anokonzera kufutisa, kusagadzikana kwemetabolism, uye chirwere chemoyo. Dzinofanira kudziviswa.
Omega-3 fatty acids inonyanya kukosha kune avo vari kurasikirwa nehuremu. Iwo anowanikwa muhove, hove oiri yekuwedzera, uye flaxseed uye camelina mafuta. Omega-3s yakaderera cholesterol mazinga, inovandudza kupihwa kweropa kuhuropi uye maseru, inomhanyisa metabolic maitiro, nekudaro zvichibatsira mukurasikirwa nehuremu.
Zvinodiwa ndezvizvi:
- Nekurema kwakanyanya - 0,4-0,6 g pa kilogiramu yehuremu hwemuviri;
- Kurema - 0,7-0,8 g pa kilogiramu yehuremu hwemuviri;
- Nehuremu hwakajairika - 0,9-1,1 g pa kilogram yehuremu hwemuviri.
1/3 yemafuta anodyiwa anofanira kubva kune akazara masosi, uye 2/3 kubva kune isina unsaturated zvinyorwa.
Makabhohaidhiretsi mukudya kweavo vari kuderedza uremu
Makabhohaidhiretsi anoshanda sechitubu chevhitamini, zvicherwa uye faibha, anovaka tsandanyama panguva yekurovedza muviri, uye akakosha pakushanda kwehuropi.
Carbohydrates iri nyore uye yakaoma. Zviri nyore zvinowanikwa mune zvese zvekudya zvine shuga uye mumichero, yakaoma - muzviyo, maruva nemiriwo.
Muviri unopedza simba rakawanda pakugadzira makabhohaidhiretsi akaomarara. Izvi zvinovimbisa kugara zvakanaka uye kwenguva refu satiety. Nokudaro, 80% yemakhahydrates muzvokudya inofanira kuva yakaoma.
Fiber yekuderedza uremu inonyanya kukosha. Inowanikwa muhombodo yezviyo, miriwo, herbs, berries uye michero. Pamwe chete neprotein nemafuta, fiber inochengetedza kwenguva refu satiety uye inovandudza gastrointestinal basa. Nhamba yezuva nezuva yefiber ndeye 25 g.
Huwandu hwemakabhohaidhiretsi mukudya hunotarwa nekuverenga zuva nezuva caloric kudya kwemapuroteni nemafuta. Rimwe giramu reprotein uye rimwe giramu remakhahydrates ane 4 makorikori, uye giramu rimwe remafuta rine mapfumbamwe.
Kuti uwane zvaunoda:
- Wedzera huwandu hweprotein mumagiramu ne4;
- Wedzera huwandu hwemafuta mumagiramu ne9;
- Wedzera zvawanikwa 1 uye 2;
- Bvisa huwandu hwe1 uye 2 kubva pakudya kwekoriori yezuva nezuva;
- Kamura nhamba yabuda ne4.
Izvi zvinokuudza Inguva yakareba sei carbs yaunoda.
Huwandu hwemakhahydrates pazuva haufanire kuwira pasi pe100 g.
Kudzidzira kuderedza uremu
Vanhu vasina kudzidziswa vanogona kutanga nekufamba kuri nyore uye kureruka kwe cardio exercises. Paunenge uchisimbisa muviri, unogona kuwedzera maekisesaizi epamba kana gym kurovedza muviri. Muviri zvishoma nezvishoma unojaira kudzidziswa, saka unofanirwa kuve nechokwadi chekuti zviitiko zvemitambo zvinopa mhedzisiro.
Kupisa mafuta kune vanhu vane uremu hushoma, unofanirwa kusarudza chirongwa chakanyanya, sekudzidziswa kwedunhu uye kuita 150-300 maminetsi e cardio pasvondo.
Zvimwe zvinhu zvehuremu hunobudirira
Zvimwe zvinhu zvinosanganisira basa rinokosha, kunwa kunwa, kudzora kushushikana, kurara zvakakwana, uye kudya.
Basa rekutanga ndiko kufamba kwako muhupenyu hwezuva nezuva, ndiko kuti, basa risiri rekudzidzisa. Iwe unopedza makorikori pane chero chiitiko, uye zvakanyanya kushanda iwe uri kumba, iro rakawanda simba raunopedza.
Mvura inobatsira kugaya chikafu, inobvisa puffiness, inovandudza kudzora kudya, uye zvakare inomutsa metabolic maitiro. Paunonwa mvura inotonhorera, muviri wako unopedza macalorie kuti udziye. Uye zvakare mvura yakachena ndiyo sosi yemamineral salt, ayo akakosha kune metabolism. Paavhareji, unofanirwa kunwa 1,5-2 malita emvura yakachena pazuva.
Kudzora kushushikana kwakakosha nekuti kunyanyodyisa kunoitika panguva yekushushikana. Munguva yekutambudzika, muviri unobudisa hormone cortisol, iyo inochengetedza mvura mumuviri, iyo inovhara kurasikirwa.
Kurara uchirasikirwa uremu kunofanira kuva maawa 7-9. Kugara uchishaya hope kunomutsa kuneta, kuumbwa kweiyo yambotaurwa hormone cortisol, inotsamwisa kudya zvakanyanya, uye zvakare inoderedza insulin senitivity, izvo zvinoita kuti unzwe nzara nekusingaperi uye inogadzirisa muviri wako kuchengetedza macalorie.
Paunenge uchitaura nezve insulini, zvakakosha kuziva kuti kudya insulin kunobatsira kudzora secretion yehomoni iyi. Muviri unoburitsa insulin mukupindura chikafu. Basa rehomoni nderokutungamira zvinovaka muviri kumasero emuviri. Iyo yakakwirira shuga yeropa yako inokwira mushure mekudya, iyo inokwirisa yako insulin mazinga uye zvakanyanya kuoma kudzora havi yako. Ongorora zvakanakira nezvayakaipira zvechinyakare uye zvakapatsanurwa chikafu, wobva wafunga zvinokunakira iwe.
Nhamba yezvokudya inofanira kunge yakakunakira iwe, chinhu chikuru ndechekucherechedza hurumende - kwete kufa nenzara kana kudya zvakanyanya, asi kudya nenzira yakaenzana, maererano nezvinodiwa nemuviri wako. Kugara uchirovedza muviri, kurara kwakakwana, mvura yakachena uye kudzora kushushikana kuchava kwako kusingaoneki uremu huremu.