Kudya kwekukurumidza kurasikirwa uremu

Kana iwe uchingoda kurasikirwa mashoma mashoma mapaundi, kudya kwekukurumidza uremu kurasikirwa kuchakubatsira iwe. Kudya nekukurumidza kudya kwakaderera-koriori uko kwakaderera mumapuroteni, zvicherwa, uye fiber fiber. Teerera: sekutonga, huremu hwakarasika hunowanzo kudzoka, kunyanya kana usinga shandure mararamiro ako.

Kukurumidza Kurasikirwa Kwehuremu Kudya kunoshanda

Zvese zvinyama uye nhengo dzemuviri wedu zvine huremu hwazvo - mapfupa, nhengo dzemukati, mhasuru, mafuta, ropa, mvura, zvirimo mumatumbu. Saka izvo zvaunoona pachiyero ihwo huwandu hwese hwezviri pamusoro. Kurera huremu uye kurasikirwa kwemafuta hazvisi izvo zvakafanana chinhu. Unorasikirwa nehuremu mushure merwendo rwega rwega rwekuchimbuzi, asi kuti upise mafuta zvine chinangwa, unofanirwa kugadzira mamiriro ezvinhu akanaka neiyi nerubatsiro rwekudzidziswa uye kudya kunovaka muviri, wobva watevera hutongi uhu kwenguva yakareba.

Kana vanhu vachitaura nezve kudya kwekutsanya, zvinoreva kurasikirwa nekurema, kwete kurasikirwa kwemafuta. Pakudya kwechinguva chipfupi, nekudzikamisa zvakanyanya macalorie, unotsamwisa zvitoro zvako zveglycogen, uye sezvo glycogen inosunga mvura, unorasikirwa nemvura pamwe chete nayo. Museve pachiyero uri kukurumidza kukambaira pasi, asi zvakakodzera kuti udye chikafu chakajairwa, sezvo zvisungo zveglycogen zvichizadzikiswa uye huremu hwakarasika hunodzoka.

Apo kudya kwakasimba kunogona kubatsira

Kune akatiwandei ezvinhu kana iwe uchida kukurumidza kurasikirwa uremu nemakirogiramu mashoma:

• Kugadzirira chiitiko chakakosha - zororo, zuva, kupfura pikicha, nezvimwe;
• Kugara muchipatara kana kugadzirira kuvhiyiwa-kazhinji mumamiriro ezvinhu akadaro, unofanirwa kudzikisa uremu nekukurumidza;
• Kudzoreredza kubva pakurwara kana chepfu-yakakurumbira kudya haina kukodzera pano, nekuti vanachiremba pachavo vanopa zvirambidzo, asi zvakaomarara;
• Kusundira kune chikafu chakakodzera-chikafu chinodzivirira chinogona kukurudzira kuwedzera uremu. Kutanga, vanhu vazhinji vanoshuva mhedzisiro inokurumidza, saka kukurumidza kurasikirwa uremu kuchava kukurudzira kwakanaka. Chechipiri, zvirambidzo zvakasimba muzvigadzirwa zvichabatsira kuona zvakadzikama zvirambidzo nekudya zvine mwero. Zvisinei, nzira yakadaro yekuvhundutsa haina kukodzera munhu wose. Kutanga, iwe unofanirwa kujairana neiyo contraindication.

Contraindications kune yakasimba kudya

Zvese zvenguva pfupi zvekudya hazvina kuenzana mukuumbwa kwavo, zvinogona kukonzeresa uye kuwedzera matambudziko ehupenyu neepfungwa.

Kudya kwekukurumidza kurasikirwa uremu kwakanyatsopesana.

• Vakadzi vane pamuviri uye vanoyamwisa;
• Kutambura nezvirwere uye kusagadzikana kweturakiti;
• Vanhu vane mahormone kusagadzikana uye autoimmune hosha;
• Vanhu vanotambura neanorexia, bulimia uye zvimwe zvinetso zvekudya;
• Kushushikana, kusagadzikana, kusagadzikana kushushikana hunhu.

Kudya kwakakurumbira kwekukurumidza kurasikirwa uremu

Chaizvoizvo, kudya kwakapfupika-kwenguva chikafu chisina kuomarara, zvinokurudzirwa kuteverwa kwemazuva mashoma chete, nekuti kushandiswa kwavo kwenguva refu ndiko kukuvadza kukuru kumuviri. Ngatitarisei kune anozivikanwa kwazvo.

Kudya kwemavise (kwemazuva mashanu kubvisa makirogiramu mashanu)

Menyu: kwekudya chamangwanani - unsweetened oatmeal (kana imwe porridge), cheese shoma; kwemasikati - chidimbu chehove, nyama kana huku, saladhi yemiriwo isina kupfeka, miriwo inogona kubikwa kana kubikwa; kwekudya kwemanheru-watermelon (1 kilogram yewatermelon inobvumirwa kune imwe neimwe 30 kg yehuremu).

Kudya kwemiriwo (kwemazuva matatu kubvisa 3 kg)

Zuva rekutanga nerechitatu rekudya kunosanganisira kudya miriwo chete, pazuva rechipiri unofanirwa kudya michero chete.

Menyu yezuva remiriwo: yemangwanani-4 yakabikwa tomate, muto wemiriwo, + kofi kana tii nemon; kwemasikati - cucumber saladhi nehanyanisi yakasvibirira kana saladi yakasvibirira, + kofi kana tii nemon; kwekudya kwemanheru, miriwo yakabikwa kana yakabikwa (kabichi, sipinashi, muto muduku wemononi), + tei nemon.

Menyu yezuva remichero: yemangwanani-michero saladhi yeapuro, orenji, mazambiringa + kofi kana tii ine ndimu; kwekudya kwemasikati-hafu melon, pamwe chete nesaladhi kubva mumenyu yemangwanani; yekudya kwemanheru-kudya kwemasikati menyu.

Chikafu cheApple (kwemazuva manomwe kubvisa 7-5 kg)

Munguva yekudya kwemaapuro, unogona kunwa infusions emakwenzi akasiyana siyana, iwe unogona zvakare kunwa girini tii isina shuga. Mukuwedzera kumaapuro, zvinotenderwa kudya zvishoma dema chingwa-3-5 zvidimbu pazuva (kunyanya maputi). Iyi vhezheni yekudya kweapuro ine hukasha, asi inoshanda.

Kudya kwe "Jockey" (kwemazuva matatu kubvisa 3-3 kg)

Kudya kwacho kwakakodzera kune avo vanoda kubvisa mapaundi ekuwedzera nekukurumidza.

Kudya Menyu:

• 1 zuva - 1 huku, yakabikwa pasina munyu. Ganda haritenderwi kudyiwa. Huku inofanira kugoverwa muzvikamu zvitatu zvekudya.
• Zuva 2-300 magiramu evhavha, iyo yakabikwawo isina munyu, inodyiwa muzvokudya zvitatu.
• Zuva rechitatu-chinwiwa-3-4 servings yekofi yechisikigo isina shuga nemukaka.

Iyi ndeimwe yemidziyo inokurumidza uye inoshanda kwazvo. Munguva iyi, unogona kunzwa dzungu uye kupera simba.

Chikafu chebuckwheat (kwemazuva manomwe kubvisa 7-3 kg)

Nokuda kwekudya kwebhakkwheat, unoda: buckwheat, michero, 1% kefir, pasi-fat yogurt, multivitamins.

Girazi rezviyo kubva manheru durura 2 makapu emvura yakabikwa. Mangwanani, mvura yasara inofanira kudururwa. Buckwheat inobvumidzwa kudya zvakanyanya sezvaunoda, munyu unofanirwa kunge uri padiki.

Kudya mitemo:

• porridge inoshambidzwa pasi nekefir (1 litre yakakamurwa pazuva);
• mvura yekunwa paunoda, zvakajairika kana zvicherwa (kwezuva 2 litita);
• iwe unogona kunwa tii kana kofi (iyo yakazara huwandu hwemvura haifanirwe kupfuura 3 litita pazuva);
• michero haigone kupfuura zvidimbu zviviri pazuva;
• kwemaawa mashanu usati warara, zvinokurudzirwa kuti usadya, asi kana nzara isingaregi, usati warara unogona kunwa hafu yegirazi kefir, yakasanganiswa nemvura yemaminerari;
• iwe unogona kudya kusvika ku 150 g ye yogati pazuva;
• siya doro zvachose;
• panguva yekudya uye mushure mekutora multivitamini kweinenge mwedzi mumwe;
• kana iwe ukatevera kudya uku kwemavhiki maviri, muviri unoda zororo, kuitira kuti parege kupindwa muropa;
• kuti ubatanidze mhedzisiro, unogona kudzokorora kudya mushure memasvondo maviri.

Kudya kwemukaka (kwemazuva matatu kubvisa 3 kg)

Iyi ndeimwe yemono-diets akaomesesa, nekuti hapana chaunodya - chingonwa mukaka mumwe chete. Kana usati wamboifarira, zvirinani kusarudza imwe nzira yekudzora huremu.

Kudya kwemukaka kunorayira kunwa 1 litre yemukaka masikati, uye ndizvozvo. Iwe unozvipatsanura kuitira kuti yega 3-4 maawa masikati unonwa 1 girazi. Kana iwe ukatora awa-awa yenguva, iwe unowana mana ekugamuchira. Kudya kwakadaro hakuna kukodzera kune avo vane basa rinoda simba rakawanda.

Ndokumbira utarise kuti madhayeti atakanyora akaomarara, kunyanya izvi zvinoshanda kumono-diets. Panyaya iyi, tinokurudzira zvakasimba kuti unyatsoverenga rondedzero yavo uye ubvunze chiremba. Isu tinokukurudzirawo kuti umise kudya kana iwe uchinzwa kusanzwa.

Nhanho yakanaka nehuremu hwako!