Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 960 Kcal.
Zvakaitika kuti beche guru remukadzi rakanaka rinoyemurwa nevarume vazhinji. Nekudaro, Amai Nature vanosarudza kupa bonde rakanaka nekuputika kwakanaka. Kuda kuita kuti chikamu ichi chemuviri chiwedzere kuoneka, vakadzi vazhinji vanototendeukira kuvhiya yepurasitiki. Asi hazvisi zvachose zvakakodzera kushandisa nzira dzakanyanyisa uye dzisingabatsiri; iwe unogona kuwedzera vhoriyamu yezamu nerubatsiro rwekugadzirisa chikafu. Kubva pane zvigadzirwa zvinowedzera mazamu? Ngatitarisei kudya kwakakosha.
Kudya kunodiwa kwemazamu akanaka
Tisati taenderera kumberi nekuraira kurudziro maererano nezve kudya kunovaka muviri, tinoona kuti kusaenzana kwemahormone chikonzero chakajairika chekuti vakadzi havagone kuzvirumbidza nezvehuwandu hwakawanda hweichi chikamu chemuviri. Kana muviri wemukadzi ukaburitsa huwandu hwakawanda hweakakurumbira echirume testosterone testosterone, saka saizi yezamu inotambura. Kuti uchengetedze kugadzirwa kwe testosterone zvakajairwa, unofanirwa kudzikisa kudya kwako kweanokurumidza-kuita makabhohaidhiretsi uye nekuwedzera kuwanikwa kwemichero yemwaka, miriwo, majikiji, uye tsanga dzakazara mukudya kwako.
Zvokudya zvine estrogen, hormone yechikadzi, zvinoita kuti mazamu akure uye ataridzike zvinoyevedza. Iyo inonyanya kuwanda mu soya bhinzi uye zvigadzirwa kubva mairi, mukaka uye wakavava zvigadzirwa zvemukaka, mhodzi yeflakisi, mhodzi dzesunflower, nhanga. Sezvinozivikanwa kubva panguva yekutanga yekumabvazuva harems, kupfumiswa kwechikafu nemhando dzakasiyana siyana zvinonhuwira uye miriwo inobatsira pakuwedzera mazamu. Semuenzaniso, fenugreek herb inozivikanwa nekuita kwayo kwakafanana neiyo yambotaurwa yehomoni yechikadzi. Kuiswa kwemubatsiri uyu wechisikigo mukudya kunobatsirawo kuwedzera mukaka wechipfuva, uye naizvozvo inowanzokurudzirwa kupedzwa nevana vanoyamwisa. Ginger, fennel, thyme, cloves, turmeric, oregano, anise zvine maitiro akafanana.
Pfumisa chikafu chako nemabhinzi: pizi, bhinzi, nyemba. Vanokurudzira kukura kwemazamu. Izvo zvinobatsira kubika masobho kubva bhinzi, gadzirira mativi madhishi, asi kwete mazuva ese, nekuti zvinonetsa kumatumbu edu kugaya akanyanya-macalorie uye anorema chikafu. Nutritionists kuraira kudya bhinzi kamwe kana kaviri pasvondo.
Zvezviyo zvakakwana, zvinonyanya kushandiswa kushandisa oats, bhari, mupunga wakasviba, uye gorosi. Nenzira, mukuwedzera pakuwedzera zamu, izvi zviyo zvinozivikanwa sekusimudzira pabonde. Ive neshuwa yekubika poriji, usadye nekukurumidza mabreakfast. Mukaka kana kirimu zvinogona, uye zvinotoda kuwedzerwa kune porridge.
Hove inobatsira zvakanyanya pazamu, kunyanya mhuri yesalmoni. Idye kamwechete pasvondo.
Kubva pamiriwo, michero uye bheri zvigadzirwa, zvinokurudzirwa kutarisa madomasi, makabheji, magaka, mbatatisi, rhubarb, beet, dzungu, watercress, karoti, parsley, eggplant, maapuro, cherries, sitirobheri, mapomegranati, plums, papaya.
Kuita kuti mazamu ako awedzere uye awedzere kunaka, zvakakosha kuti upfumise menyu nemafuta akakodzera ane hutano. Uye mafuta asina hutano ane mikana yese yekuiswa muchiuno kana mune dzimwe nzvimbo dzine dambudziko, uye zviri pachena kuti havazove nemhedzisiro pane mamiriro emuviri. Pinda mune menyu monounsaturated mafuta, ayo anowanikwa, kunyanya, mumafuta emiriwo (flaxseed, olive uye sesame mafuta anonyanya kunaka), akasiyana nzungu, mhodzi, hove, avocado uye mafuta anogadzirwa kubva mairi.
Nzungu dzine huchi dzinobatsira kuwedzera chipfuva. Edza iyi recipe. Dururirai akachekwa walnuts neuchi uye ndimu muto, kurunga. Musanganiswa uyu unofanirwa kudyiwa mushure mekudya kwemangwanani uye kwemanheru, imwe chipunu panguva.
Kana iri macalorie emukati mechikafu, zvinokurudzirwa kutevedzera maficha emagetsi e1000-1500 uye idya zvishoma. Kudya kwekuyamwisa kunofanirwa kuteverwa kwemasvondo maviri kusvika matatu. Pakati peino nguva, zvinoshandurwa zvinonakidza zvinofanirwa kuitika kubras. Usakanganwa nezve hurumende yekumwa - inwa mvura yakachena yakakwana. Zvinwiwa zvine magasi, doro uye caffeine zvinokurudzirwa kuti zvidzivirirwe (kana zvirinani zvakaderera sezvinobvira).
Nenzira, mushonga wechivanhu unokurudzira kunwa pane isina chinhu mudumbu 100 ml yeti kubva pamashizha emastrawberry kana oregano nemukaka wekuwedzera mazamu, uyezve wozodya mangwanani.
Kubva pane zvigadzirwa zvekudya, zvinokurudzirwa kuramba chikafu chinorema: masiwiti ane mafuta, zvigadzirwa zvekudya zvinokurumidza, zvigadzirwa zveupfu chena, mafuta emafuta uye zvakakangwa. Havazounza chero rubatsiro kuzamu, kana kumufananidzo muhuwandu, kana kune hutano.
Kuti mazamu ave akanaka uye anokwezva, mamwe matanho ekutsigira anoda kuitwa. Dzivisa kudya kwekurema. Hazvina mhosva kuti vangani vakanaka pabonde vangade zvakapesana, muviri wechikadzi wakagadzirwa nenzira yekuti nekudzikira kwehuremu, mavhoriyamu ekutanga anosiya kubva kune "anonakidza" zvikamu zvemuviri, zvinobva muchipfuva uye magaro.
Iyo mhasuru uremu hwechipfuva inofanirawo kuvakwa. Sedzimwe nhengo dzemuviri, inoda kudzidziswa. PaInternet unogona kuwana zvivakwa zvese zvekurovedza muviri zvinotarisana nerunako uye kukwezva kwebras. Itai mutemo kuzviita nguva dzose. Mahara kusundira-kumusoro uye kudhonza-kumusoro uchishandisa bhawa kwakaringana. Asi zvakakosha kuti uite maekisesaizi nenzira kwayo kuti usapomba maoko ako pane kusimudza chipfuva. Uye zvakare, kukwiza muviri kunovimbisa kutaura uye kukwezva iro bundu. Izvo zvinogona kuitwa zvese zvakazvimiririra uye mune runako salons. Iyo massage ichave inoshanda zvakanyanya kana uchishandisa akakosha maoiri kana mafuta ekushongedza nzvimbo. Asi mune dzimwe nguva kukwiza muviri kunopesana (kune varwere vane hutachiona hwakanyanya, pamberi pemapundu ezamu, panguva yekuyamwisa uye mushure meizvozvo, mushure mekuputa mafuta.
Massage nemitsvairo mune sauna inoshanda chaizvo, inonyatsoparadzira ropa, inowedzera mhasuru toni, uye zvakare inovandudza mamiriro eganda mune zvese. Muvasikana veKievan Rus, mushure memakore gumi, vanaamai vavo vakakwira mubhati nemabhurumu emuouki, zvekuti mazamu emusikana akave akasviba uye akanaka. Maitiro akadaro akaitwa kanoverengeka pasvondo uye achipera neanodzivirira machira.
Zvizorodze iwe neyakaenzana yekugezesa, ine lymphatic drainage uye kudziya maitiro, inovandudza kutenderera kweropa mumatumbu.
Muenzaniso wekudya kwevhiki nevhiki kwezamu
Muvhuro
Kudya kwemangwanani: oatmeal yakabikwa mumukaka.
Snack: kapu yetii ine chimedu chechizi.
Kwekudya kwemasikati: mbiya yemuto wemuriwo uye chimedu chechingwa che rye.
Yakachengeteka, apuro.
Kudya: salmon yakabikwa; miriwo mitsva kana yakabikwa.
Chipiri
Kudya kwemangwanani: chikamu cheporridge yebhakkwheat nezvidimbu zveapuro; kapu yetii.
Snack: chimedu che feta feta.
Kwekudya kwemasikati: borscht yemuriwo uye chimedu chechingwa chezviyo chakazara.
Manheru masikati snack: chitsama cherries.
Kudya kwemanheru: yakabikwa kana yakabikwa huku fillet; cucumber-madomasi saradhi nemakwenzi, akarungwa nemadonhwe mashoma emafuta emuorivhi.
Chitatu
Kudya kwemangwanani: kottage chizi ine bheri musanganiswa, yakarungwa neyakajairwa yogati uye 1 tsp. uchi.
Snack: chingwa chezviyo kana mabhisikiti emabhisikiti; kapu yetii.
Kwekudya kwemasikati: mupunga wakasviba wakabikwa uye mashoma mashupuni esauuerkraut; hafu yedamba.
Masikati snack: girazi kefir kana isina yogati.
Kudya kwemanheru: pea puree uye isina-starchy yemiriwo saladhi, yakarungwa nemafuta emuorivhi.
China
Kudya kwemangwanani: oatmeal mumukaka nezvidimbu zvemichero yakaomeswa; nhema tii nemukaka.
Snack: mashoma plums.
Kwekudya kwemasikati: sadza renyemba nechidimbu che rye kana chingwa chezviyo chose.
Manheru snack: apuro nyowani kana yakabikwa.
Kudya kwemanheru: saladhi yemiriwo, yakabikwa huku mazai uye zvidimbu zvechizi, yakarungwa nemafuta emiriwo.
Chishanu
Kudya kwemangwanani: kottage chizi casserole nemaapuro uye uchi hushoma kana jam yemichero; kapu yetii.
Snack: chimedu chechizi uye tii.
Kwekudya kwemasikati: hove dzakabikwa nematomatisi.
Masikati snack: chitsama chemastrawberry.
Kudya kwemanheru: yakabikwa huku zamu uye saladhi yemagaka uye chena kabichi.
Mugovera
Kudya kwemangwanani: oatmeal nemichero nemukaka; tii.
Snack: akati wandei emakarotsi.
Kwekudya kwemasikati: mbiya yemuto wemuriwo uye chingwa chezviyo chakazara.
Masikati tudyo: mashoma ematafura ekotishi chizi yakarongedzwa neakaderera-mafuta muto wakasviba kana yogati yechisikigo.
Kudya kwemanheru: mashupuni maviri epariji yebhari; yai yakabikwa; magaka maviri.
Svondo
Kudya kwemangwanani: kottage chizi uye manhanga casserole uye girazi kefir.
Snack: maapuro mashoma.
Kwekudya kwemasikati: hove muto nemiriwo uye chimedu chechingwa che rye.
Masikati snack: avocado.
Kudya kwemanheru: yakabikwa huku chipfu uye kabichi saladhi nemafuta emuorivhi.
Kudya zvinopesana nezamu rakanaka
- Sezvo chikafu chezamu chiri chikafu chakaringana, uye isiri nzira yekudzora huremu mune yakajairwa pfungwa, haina zvinopesana.
- Kana usiri kunetseka nezve manzwiro aunoita, chikafu ichi hachizokukuvadza.
- Iwe haugone kugara pakudya kwemazamu chete kana iwe uchida kutevedzera kune kwakasiyana kudya.
- Zvakare, hongu, haufanire kushandisa ichi kana icho chigadzirwa kana uri weergoria kwachiri.
Kubatsirwa kweChipfuva Kuwedzera Kudya
- Kuwedzera kune chikuru basa rezamu rezamu, kutevedzera mitemo yayo kune maitiro akanaka kune mamiriro emuviri wese.
- Nekuda kwekuwanda kwezvigadzirwa zvechisikigo, njodzi ye oncology inoderedzwa. Maberry akapfuma mune anthocyanins, inodzivirira masero kubva kune emahara radicals.
- Hakuzovi nekushomeka kwezvinhu zvinobatsira pane chikafu chemuzamu.
- Kutsemuka kwemukaka kunobatsira kuchengetedza manzwiro enguva dzose ekugutsikana uye kugadzikana kwehupenyu.
- Kudya kunonaka uye kwakasiyana kwakavakirwa pazvigadzirwa zviri nyore kuwana.
Kukanganisa kwekudya kwemazamu
- Kana iwe uchida mhedzisiro yekuedza kwekudya kuti inyatso kuoneka, nzira yakasanganiswa inodikanwa - kudya kwakaringana, kwakakosha kurovedza muviri, kukwiza muviri, zvizoro, maitiro emvura, nezvimwe.
- Nekuda kweshedhiyo, hazvisi nyore kuti munhu wese abate pane zvinotsanangurwa zvidimbu zvidimbu.
- Izvo zvakakosha kuti uzive kuti iyi nzira haisi yekudya kwezuva rimwe chete. Kana iwe uchida kuti mamiriro uye kutaridzika kwezamu kufadze, ayo makuru mazano anofanirwa kuiswa mukuita kwenguva yakareba.
- Dieters vanoona kuti zvakaoma kusiya kofi yavo yavanofarira uye kusabvisa zvinwiwa zvinodhaka. Miitiro yakawanda yekudya inoda kuchinjwa zvachose.
Kugadzirisazve zamu
Kana iwe uri kunzwa mushe, unogona kureva kune yakadzokororwa chipfuva chikafu mukati memavhiki mashoma mushure mekupedzwa kwayo.