Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.
Chikafu chedu chinokanganisa kwete chete chimiro, asiwo mamiriro eganda. Ganda chikamu chakakosha chemuviri wekunze system. Chikafu chese chatinodya "chinopfuura" nepakati pavo. Naizvozvo, hazvishamise kuti kutaridzika uye mamiriro eganda anosiya zvakanyanya kudikanwa nemenyu isina kunyorwa.
Ehezve, ma cosmetic maitirwo uye dzakasiyana siyana nzira dzinogona kumutsiridza iyo "yekufukidza" yemuviri wedu, asi hapana chingatsiva chikafu chakarongeka.
Kudya kunodiwa paganda
Zvinoenderana nezvinodiwa pakudya kweganda, taboo inorema inoiswa pakushandiswa kwezvinhu zvine mafuta ekuchinja, munyu wakawanda, uye shuga. Iwe unofanirwawo kusabvisa (zvichida kuganhura zvakanyanya sezvinobvira) chikafu "chekukurumidza", chikafu chemumagaba chakasiyana, zvigadzirwa zvakapedzwa, ndiro dzakakangwa uye dzakabikwa, masiwiti ane mafuta. Kushandiswa kwehuwandu hwakawanda hwezvinwiwa zvinodhaka, soda, zvinwiwa zvine shuga, kofi uye kusvuta zviri kure nekunyanya kuratidzwa paganda.
Zvokudya zveganda zvinofanira kuva nemhando yakarurama yemapuroteni, mafuta uye makhahydrates. Pasina zvigadzirwa zvemakabhohaidhiretsi, munhu anotanga kuona kushaya simba uye nekukurumidza kuneta. Kuti izvi zvisaitike, unofanira kupa muviri miriwo, michero, zviyo (brown mupunga, unprocessed oatmeal, Buckwheat), coarse chingwa, siyana legumes, nzungu.
Mapuroteni anodiwa pakunaka kweganda uye kugara zvakanaka anowanikwa muhove dzakaonda uye nyama, mazai, hove dzegungwa, mukaka uye zvigadzirwa zvemukaka wakavava. Asi zvakanakisisa zvemafuta ane hutano ane hove dzine mafuta, maorivhi, mafuta emiriwo (muorivhi, flaxseed), avocado.
Sezvo mutemo, mhedzisiro inobatika yekudya kweganda inoonekwa mavhiki 3-4 mushure mekutanga kwayo. Kunyangwe, pasina mubvunzo, zvinoitika zvinoenderana nemamiriro eganda, kunyatso tarisa chikafu, ndeapi maitiro emuviri wako.
Zvakare, zvisinei kuti unodya zvakanaka sei, zvakakosha kuti unwe anokwana magirazi e7-8 emvura yakachena pazuva. Kushaikwa kwemvura mumuviri inzira yakananga kumatambudziko, kwete neganda chete, asi zvakare nehutano nekugara zvakanaka mukati.
Kana iri nhamba yezvikafu pane iyi nzira, haufanire kudya zvakare kashoma. Idya kanokwana katatu pazuva. Kune avo vakajaira kupatsanurwa "kutaurirana" nechikafu, hazvirambidzwe kuva nechikafu pakati pezvakanyanya kudya. Huwandu uye kukosha kwesimba kwemasavhisi kunofanirwa kutemerwa zvichibva pane zvaunoda kudya (asi kwete kudya zvakanyanya) uye unzwe kugadzikana. Uye kana iwe uchida kurasikirwa nehuremu hwakafanana nekuvandudza kwechinyakare ganda, ingo deredza zuva nezuva koriori zvemukati kusvika 1200-1500 magetsi mayuniti uye, kana zvichibvira, batanidza kumitambo Chokwadi mune ino kesi, kwete chete shanduko dzakanaka mumamiriro eganda dzichakurumidza kuzviita ivo vanzwe, asi chimiro chinoshanduka kukufadza kwako.
Kugara pakudya kweganda, mukusavapo kwezvipikiso, uine hutano hwakanaka, kugadzirisa koriori chikumbaridzo (kana zvichidikanwa), iwe unogona zvakanyanya sezvaunoda. Asi ramba uchifunga kuti nekuita kuti ganda rako rive rakakwana kune zvinovaka muviri, uyezve, uchishandisa chero chaunoda, usingatarise pane zvine hutano zvigadzirwa, haugone kuchengetedza mhedzisiro yakawanikwa kwenguva yakareba. Nokudaro, zvakakosha kuita shamwari nemitemo inokosha yehutano kwenguva yakareba, kana iwe uchida kuti chitarisiko chirege kupa chimwe chikonzero chekuvhiringidzika.
Pazasi iwe unogona kuwana zvigadzirwa zvehutano hweganda, iyo inokurudzirwa kuti ishandiswe mukudya kwako kakawanda sezvinobvira, zvisinei nemamiriro eganda. Mushure mezvose, zvinozivikanwa kuti matambudziko ari nyore kudzivirira pane kugadzirisa gare gare. Saka wadii kutora hanya nerunako uye runako rweganda rako pamberi?
Nuts
Hazvisi zvemahara izvo vanachiremba nevezvehutano vanoti nzungu "chigadzirwa chevechidiki nekusingaperi." Izvo zvine coenzyme Q10 uye vhitamini E, izvo zvinomhanyisa zvakanyanya kumutsiridza maseru eganda uye zvine simba antioxidants inodzivirira "mukati" yeganda kubva kune zvinokuvadza zvezuva uye nezvimwe zvakashata mamiriro ezvakatipoteredza. Asi usakanganwa kuti nzungu dzakakwira zvakanyanya mumacalorie. 50 g yechigadzirwa ichi 3-4 nguva pasvondo kana 30 g zuva nezuva zvichave zvakakwana.
Mutsvuku uye orenji miriwo
Zvipo zvechisikigo zvemhando yakadaro (kunyanya, makarotsi, bhero mhiripiri, matomatisi) zvakapfuma mu beta-carotene, antioxidant inovandudza masero eganda.
Michero yakasviba nemabriji
Strawberries, mazambiringa, black currants, maranjisi, kiwis, nezvimwewo zvine zvakawanda zvevhitamini C, iyo inokurudzira kuumbwa kwe collagen, iyo inodzivirira kukwegura kusati kwasvika kwemasero eganda.
hove
Zvigadzirwa zvehove (kunyanya herring, mackerel, saumoni) inzvimbo yakanaka kwazvo yevhitamini A uye D, omega-3 fatty acid. Izvi zvinhu zvinobvisa kuzvimba uye zvinobatsira ganda kuwana hutano uye hunowedzera kutaridzika.
Chingwa chezviyo chose nezviyo
Zviyo zvezviyo zvine silicon yakawanda, iyo inokurudzira kugadzirwa kwehuwandu hwakakwana hwe collagen uye vitamini B. Chinhu chekutanga chinosimbisa zvakanyanya epidermis, uye yechipiri - inoderedza ganda uye inobatsira kuti ivandudze pachayo nenzira yakasikwa.
Garnet
Izvo zvinoumba muchero uyu zvinonyatsorwisa kuchembera kweganda, kubatsira fibroblasts (masero anonyanya kukonzera kugadzirwa kweelastin uye collagen) anorarama kwenguva refu. Iko kushandiswa kwepomegranate kunogona kudzora kukwegura kuita uye kuchengetedza ganda rinokwezva kwenguva yakareba sezvazvinogona.
Olive mafuta
Inozivikanwa kuti yakaoma ganda mazera nekukurumidza kupfuura mamwe. Kuvapo kwakawanda kwemhando iyi yemafuta emuriwo muchikafu kunogona kuita kuti ganda riwedzere kunyorova kubva mukati. Nekudaro, iwe haufanire kuramba masiki uye mamwe marongero ekushandisa pamwe nekushandiswa kwemafuta emuorivhi.
ChiKedhi
Ichi chigadzirwa chemukaka chakaviriswa chakapfuma mune selenium uye vhitamini E, iyo inodzivirira ganda kubva mukukwegura kusati kwasvika.
Kuchengetedza
Ichi chibereko chetropiki chakapfuma mumafuta akakosha anonyatso gadzira ganda kubva mukati. Izvo zvakare zvakanaka kuti avocado ine vhitamini senge niacin. Iyo ine anti-kuzvimba mhedzisiro.
Green tea
Icho chimwe chezvinwiwa zvinotungamira maererano ne antioxidant zvemukati. 3-4 makapu egirini tii pazuva (kunyanya isina shuga uye nechidimbu chemoni) inovandudza zvakanyanya "kutaridzika" kweganda. Uye kana ikaiswa kunze (semuenzaniso, senge mafuta), girini tii yakanaka pakubatsira kurwisa mabhegi pasi peziso uye kubvisa kuzvimba kwakanyanya.
Muenzaniso wekudya kweganda kwemazuva mashanu
Day 1
Chikudya chamangwanani: 2 mazai ehuku akabikwa kana kubikwa mupani yakaoma; chidimbu che ham yakaonda kana nyama yakabikwa; zviyo zviviri zvezviyo; tei, iyo iwe unogona kuwedzera mukaka muduku.
Zvokudya zvemasikati: ndiro ye borscht yezvinomera; turkey fillet, yakabikwa mukambani chena kabichi; karoti saladhi yakapfeka nemuto wemonamu.
Kudya kwemanheru: mupunga wakabikwa chicken fillet uye girasi rematomatisi juice.
Day 2
Kudya kwemangwanani: madomasi mashoma; chingwa chezviyo chose; yakaderera-mafuta koteji chizi; girazi remuto weorenji.
Kwekudya kwemasikati: buckwheat porridge; yai yakabikwa; girazi remuviri muto muto; 2 tangerines kana 1 orenji.
Kudya kwemanheru: hove dzakabikwa uye isina-starchy yemiriwo saladhi, yakasanganiswa nemadonhwe mashoma emafuta emiriwo; girazi rematamba muto.
Day 3
Chikudya chamangwanani: omelet yemazai maviri ehuku uye tomate; an Apple; mukombe wegreen tea neremoni.
Kwekudya kwemasikati: mbiya yemuto wemuriwo usina kukangwa; chikamu chemupunga ne cocktail yegungwa; muto wedomasi.
Kudya kwemanheru: zvidimbu zvidimbu zvezviyo zvine zvidimbu zvehavi yakaonda uye unsalted chizi apple uye peya saladi; tii.
Day 4
Kudya kwemangwanani: muesli kana oatmeal, iyo inogona kurungwa nepasipuni yeuchi chaihwo kana jam; chitsama nzungu; chingwa chezviyo chakazara nechizi uye green tea.
Zvokudya zvemasikati: pumpkin puree soup; yakabikwa veal uye maviri emagaka matsva.
Kudya kwemanheru: cod yakabikwa mukambani yemiriwo isina-starchy; muto wegrapefruit.
Day 5
Kudya kwemangwanani: pariji yebhakkwheat; rofu rechingwa nechimedu che ham; tii kana girazi remuto wemuchero.
Zvokudya zvemasikati: ndiro yakaonda kabichi soup; mbatata yakakanyiwa (zvichida pasina kuwedzera bhotela); steamed chicken cutlet uye peya ye tangerines.
Kudya kwemanheru: chikafu chemuriwo waunofarira uye mukombe weiyo green tii.
Kudya zvinopesana neganda
Kudya kweganda hakuna zvakapesana zvakanyanya. Iwe haufanire kugara pairi chete kana iwe uine chero zvinotsauka maererano nehutano, izvo zvinoda imwe menyu.
Kubatsirwa kweGanda Kudya
- Kudya kwakabatana pamwe nekushambadzira maitiro kunodzosera hujaya paganda, izvo zvinogona kudzikisira kunyangwe makwinya makadzika, kusvika kuzere kudzoserwa kwekusimba kweganda uye kusimba.
- Kudya kwakaganhurwa kunosanganisira seti yakakwana yezvikafu zvinodiwa kune kujairika kushanda kwemuviri.
- Mukuwedzera pakuvandudza mamiriro eganda, pane chikafu, unogona kudzikira uremu uye kugadzirisa chitarisiko chako zvakajairika.
- Izvo zvakare zvakanaka kuti haufanire kufa nenzara, unogona kudya zvinonaka uye zvakasiyana.
- Zvigadzirwa zviripo uye mamenu anogona kugadzirirwa kuti akwane kuravira kwako.
Kukanganisa kwekudya kweganda
- Kudya kweganda hakuchinje mamiriro e "goko" remuviri ipapo. Nekuda kwekuonekwa kwemhedzisiro inoonekwa, iwe unofanirwa kumirira kanenge vhiki dzinoverengeka.
- Uye nezvakakosha zvekudya zvirinani kuita shamwari kwenguva yakareba, uchichinja maitiro mazhinji edhayeti.
Kudzorerazve
Sezvo misimboti yekudya kweganda nemenyu yakanyatsogadzirwa isingapi chero njodzi kuhutano, unogona kuitazve zvakare nekukurumidza sezvaunoda.