Mukati
- Kurasikirwa uremu mushure mekuita pamuviri: sei kuderedza uremu zvinobudirira
- Mwedzi wekutanga: Rechaja mabhatiri ako mushure mekusununguka
- Muvhidhiyo: Ini ndinodya zvekutsvaga mutsara
- Kubva kumwedzi wechi2 kusvika kumwedzi wechina: Kurasikirwa uremu mushure mekusununguka
- Kubva kumwedzi wechi5 kusvika kumwedzi wechipfumbamwe: Kuonda pasi uye kuchengeta zvigadziriso zvakanaka
- Kubva kumwedzi wegumi kusvika kumwedzi wegumi nemiviri: dzikamisa uremu hwako
- 3 pro matipi ekuderedza uremu nekukurumidza
Kurasikirwa uremu mushure mekuita pamuviri: sei kuderedza uremu zvinobudirira
Mwedzi wekutanga: Rechaja mabhatiri ako mushure mekusununguka
“Asi panguva ino, haisi nguva yezvokudya,” anonyevera kudaro Dr. Laurence Plumey *, nyanzvi yezvokudya. Kupfuura zvese, iwe unofanirwa kupora uye kuchinjika kune yako rhythm nyowani saamai vatsva, nekudya zvakasiyana uye zvine hutano. Idya miriwo yakakwana, ivo vakapfuma mune antioxidants izvo zvinoita kuti zvive nyore kuramba kuneta uye kusagadzikana. Uye vane simba rinogutsa, rakanakira kudzikamisa nzara huru. Pakudya kwega kwega, sarudza mapuroteni, starch, zvichida zvakakwana (mupunga, pasta, chingwa) izvo zvinopa simba. Uye kubheja pazvinhu zvitatu kana zvina zvemukaka pazuva, kunyanya kana uchiyamwisa, nekuti zvaunoda karusiyamu zvinowedzerwa ne30%. Uyezve, kana uchiyamwisa, zvakakosha kuvhara zvido zvako zvekudya kuti udzivise kukanganisa. Kana chikafu chisina kukwana, muviri wako unokwevera pane zvakachengetwa kuti uve nechokwadi chekuumbwa kwakanaka kwemukaka wezamu. Nekuda kwako, kutonyanya kuneta kune kiyi. Kubhejawo pane omega 3 iyo inobatsira kudzivirira kuvhiringika mupfungwa. Idya chipunu chemafuta erapeseed pazuva nehove dzine mafuta (sardines, salmon, mackerel, etc.) kaviri kana katatu pavhiki. Inwa 2 litres emvura pazuva. Uye kana uchishuva, iva nesvutugadzike mangwanani uye / kana masikati (yoghurt, zvinyoro zvishoma chingwa, nezvimwewo).
Muvhidhiyo: Ini ndinodya zvekutsvaga mutsara
Kubva kumwedzi wechi2 kusvika kumwedzi wechina: Kurasikirwa uremu mushure mekusununguka
Kana iwe uchiri kuneta kana kuramba uchiyamwisa, usaende pakudya, kana zvisina kudaro iwe unenge wakaneta zvachose. Kune rumwe rutivi, ramba uchitarisira kudya kwako kuti uzvisimudzire iwe pachako, kubvisa mapaundi mashomanana kana kuti usatora mamwe. Kana iwe uchinyatso kurudzirwa, unogona kutanga kuongorora kudya kwako, pasina kuenda pasi pe1 macalorie pazuva. Uye pamamiriro ezvinhu ekuti iwe unodya zvokudya zvine starchy zuva rega rega kuti uwane simba, 500 kune 3 zvigadzirwa zvemukaka kuitira kuti urege kushaya calcium nemafuta (rapeseed oil, etc.) ye omega 4. Kuti ufare, ziva kuti kuyamwisa kweinenge mwedzi mitatu kunobvumira. iwe kutora pamafuta akachengetwa panguva yekuzvitakura, kunyanya ayo ari muhudyu. Kana warega kuyamwisa, zviri nani kumirira kusvikira vanapukeni vako vadzoka kuti utange kudya, kazhinji mwedzi miviri mushure mokusununguka. Chero bedzi metabolism yako isati yadzokera kune yakajairika, zvakanyanya kuoma kuderedza uremu.
Chero zvazvingava, usati waenda pakudya, tora nguva yekufunga nezvazvo. Zvakakosha kuziva kuti sei tiri kuwedzera uremu uye nei tichida kuderedza uremu, kuti uzvikurudzire zvakare pamusoro pemwedzi. Kana iwe usingakwanise kuzviita wega, kana iwe wakamboedza kudya kwakawanda kare, taura neanovaka muviri. Zvadaro, sarudza chinangwa chinokwanisika. Zvinokwanisika kuti udzore huremu hwako husati hwava nepamuviri, kunze kwekunge wanyanya kuonda. Asi tinofanira kubvuma kuti zvinotora nguva. Nhanho yakarurama: kurasikirwa 1 kusvika 2 kg pamwedzi.
Zvirinani kuti udzivise kudya kwakanyanyisa kana kusadzikama, senge mapuroteni akakwira kana kutsanya. Iwe unogona kunge wakaneta uye ivo vanonetsa kubata nekufamba kwenguva, nenjodzi yekutowedzera uremu mushure. "Kubhejera chikafu chinokunakira uye chinochengetedza nguva dzako dzekunakidzwa," anodaro Laurence Plumey. Uyu ndiwo musimboti wenzira yandakagadzira: kugadzira kudya kwakaringana uye kwakasiyana, kuti urege kushomeka kana kunzwa nzara pakati pekudya ”. Semuenzaniso, mangwanani, 0% plain dairy (yoghurt kana cottage cheese) ine michero mitsva yakachekwa kuita zvidimbu zvenoti inotapira, uye 40 g yechingwa chekudya (2 zvimedu) kana 30 g yemüesli nehafu-mukaka. skimmed (kutanga kudira mukaka mundiro, ipapo zviyo, kudzivisa kuwedzera zvakanyanya). Masikati, chikamu chenyama yakaonda (huku, nyama yakakangwa, veal, ham, nezvimwewo) kana hove kana mazai. Miriwo isingagumi uye zvokudya zvine starchy (kwete kupfuura 70 g, iyo yakaenzana ne 2 tablespoons kana yakabikwa) kana chidimbu chechingwa. Ye dessert, chigadzirwa chemukaka uye chidimbu chemuchero. Sechikafu chemasikati: mukaka kana chidimbu chemuchero kana tsama yemaamanda. Manheru, kana uchida, nyama shoma kana hove kana mazai nemiriwo, asi pasina zvokudya zvine starchy. "Kudya chiedza usiku ndicho chakavanzika chekuonda," anowedzera Dr Laurence Plumey. Iva nechidimbu chemuchero chekudya. Pakazara, iyi ndeye 1 calorie kudya. Wedzera kune imwe yezvokudya, chipunu cherapeseed kana walnut mafuta, uye zvishoma zvishoma bhotela pachingwa chako (chisingasviki 200 g) kana teaspoon yekrimu yakareruka pamiriwo yako. Kurunga ndiro, shandisa zvinonhuwirira nemishonga inonhuhwirira, farira nyama yemhando yepamusoro nehove, michero yemwaka nemiriwo, cocktails yemuchero yakagadzirwa kumba ...
Kubva kumwedzi wechi5 kusvika kumwedzi wechipfumbamwe: Kuonda pasi uye kuchengeta zvigadziriso zvakanaka
Migumisiro inononoka kuuya here? Bvunza nyanzvi yezvokudya zvakare, kugadzirisa kuduku kunodiwa zvechokwadi. Inogonawo kunge iri chiratidzo chekuongororwa nachiremba. Kana, semuenzaniso, thyroid yako isiri kurongeka, haugone kuderedza uremu uye unogona kutowedzera uremu pasinei nekuedza kwako. Iye zvino ndiyowo nguva yekudzokera kumabasa emuviri. Mutambo unobatsira kupisa macalorie uye kusimbisa chimiro. Kuti ugare uchikurudzirwa, sarudza chiitiko chaunonyatso farira: yoga, pilates, kufamba ...
Zvakanaka kuziva, iwe uchawanazve huremu hushoma pakutanga, izvi zvakajairika. Izvi zvinodaro nekuti unovaka tsandanyama uye inorema kupfuura mafuta. Usarasikirwa nekukurudzira uye ramba uchifamba. "Maererano nemakoriyori, wakatanga nekudya kwe1 calorie," anodaro Dr. Laurence Plumey. Kana iwe wakaremerwa uremu, uye uchida kudya zvakanyanya starchy chikafu, unogona kuenda ku200 macalorie. »Nekudaro, wedzera huwandu hwezvokudya zvine starchy kusvika 1 kana 500 g pakudya kwemasikati. Uye kana kukurudzira kwako kukadzikira dzimwe nguva uye ukatsvedza zvishoma, hapana kunetseka. Ripira kudya kunotevera nekudya zvakareruka.
Kubva kumwedzi wegumi kusvika kumwedzi wegumi nemiviri: dzikamisa uremu hwako
Chinangwa chako chasvikwa here? Makorokoto. Iwe unogona kuenda kune 1 macalorie pazuva. Iyo iri padyo zvakanyanya neiyo caloric inoda yemukadzi asiri pakudya. Unogona kuwedzera marwadzo kana chokoreti masikati, keke redhizeti, girazi rewaini, ndiro yemafries… Zvibate wega! Chengeta tsika dzakanaka dzekudya, pamwe chete nekurovedza muviri nguva dzose. Uye ita nekukurumidza kana iwe ukawedzera zvakawandisa uye huremu hunodzokera kumusoro. Asi kunyange kana wawanazve huremu hwako husati hwava nepamuviri, unofanira kubvuma kuti hauna chimiro chakafanana. Muviri unoshanduka. Hudyu dzinowanzova dzakafara.
3 pro matipi ekuderedza uremu nekukurumidza
Ita chikafu chaicho, izvi zvakakosha kuti udzivise snacking. Uye idya chiedza manheru!
Ronga manzwiro ako. Zvokudya zvinotapira zvinonyaradza? Iwe unofanirwa kudzidzirazve kugadzirisa manzwiro ako kunze kwekudya. Sophrology, kufungisisa kana acupuncture zvinobatsira zvakanaka.
Deredza mari. Unoda gratin dauphinois? Ramba uchiidya, asi kushandisa 15% mafuta cream (yakapetwa kashanu mafuta kupfuura bhotela). Mune saladhi yako, wedzera zvipfeko nemvura shoma. Bika fries nemafuta mashoma ezuva. Mumakeke, shandisa 41% yakaderera mafuta bota uye kuderedza huwandu hwehuga.
* Dr Laurence Plumey, nyanzvi yezvokudya, munyori we "Maitiro ekuderedza uremu uchifara, kana iwe usingadi mutambo kana miriwo", ed. Eyrolles.