Iko kukosha kwekudya kwemvura, kana chikafu chevane husimbe
Neraki, yakadaro sisitimu yekupa magetsi iri nyore kuita, chinhu chikuru kutevedzera mitemo miviri yakapusa:
- Inwa magirazi 15-20 emvura 1-2 maminetsi usati wadya.
- Usanwa chero chinwiwa panguva yekudya uye kwemaawa maviri mushure mekudya. Mushure menguva yakatarwa, unogona zvakare kutenga girazi remvura, mukombe weti kana kofi, asi pasina zvimwe zvinonaka (pasina makeke, makuki, nezvimwewo). Funga nezvetii yako / kofi / jisi yekudya seyakazara kudya isingasanganise chikafu nezvinwiwa.
Kana iwe ukatevera iyo yakatsanangurwa mitemo yekudya, iwe uchakwanisa, pasina kushandura zvaunofarira zvekudya, kuti uderedze huremu paavhareji kubva pa8 kusvika ku12 kg mumazuva gumi nemana.
Sei kushanda?
Nekudaro, iwe unonwa mvura yakajeka, isina-kabhoni usati wadya, kutambanudza uye kuzadza dumbu rako, saka kunyangwe uine chishuwo chakasimba, haugone kudya zvakanyanya sezvaungakwanise nechikafu chakajairika.
Uye zvakare, kana iwe ukasanwa chero chinwiwa panguva yekudya, haurambe uchitambanudza dumbu, zvichiteerana, usariremedza uye usanzwa kunzwa kwekurema. Iyo inotevera 2-awa yekurega mvura mushure mekudya inofungidzirwawo zvakanyanya: iyo gastric muto unoburitswa nekudyiwa kwechikafu uye chakakosha pakugadziriswa kwayo hauna kushambidzwa kunze, nekuti panguva ino, iyo mvura haina kupinda mumuviri. Nekudaro, iwe haupindire neyakaitika maitiro ekuzeya, inova inoshanda zvakanyanya, iyo zvakare inobatsira mukudzikisira uremu.
Izvo zvakanakira zvisina mubvunzo zveichi chikafu:
- nekuda kwemvura yakadhakwa usati wadya, iyo metabolism inowedzera (nekudaro, adipose tishu inopiswa nemuviri nekukurumidza);
- mvura inoderedza kunzwa kwenzara, nepo iyo pachayo iine zero macalorie;
- mukuita kwekudya, mamiriro eganda anovandudza uye basa rekugaya gadziriro rakajairwa;
- kurasikirwa nehuremu zvinoenderana neiyi nzira, pane kuwedzera kwekuita uye tonic mhedzisiro yenguva refu-chiito.
Zvimiro zvemvura yekudya
- Nutritionists vanokurudzira kufunga nezve kuomarara kwemunhu uye mamiriro ake epanyama (isu tichataura pamusoro pekupokana kwechikafu zvishoma gare gare) pakuverenga huwandu hwezuva nezuva hwemvura inopedzwa. Kuti uone chaizvo kuti ingani mvura yaunogona uye yaunofanira kunwa pazuva, govera yako yazvino uremu ne 20. Ndiko kuti, kana iwe uchirema 60 kg, iwe unofanirwa kunwa anenge matatu litita emvura pazuva.
- Iwe unofanirwa kutanga uchinjira kune yakakurudzirwa huwandu hwemvura yekushandisa zvishoma nezvishoma, kutanga kubva pa1 litre (chinyorwa, isu tiri kutaura nezvemvura, tisingaverenge kuti masikati isu tichiri kunwa tii, kofi, majusi, nezvimwe.
- Ndokumbira utarise: kana uchidya huwandu hwakawanda hwemvura (kubva pa2,5 litita), calcium, sodium uye potasium inoshambidzwa kunze kwemuviri, saka, mune iyi kesi, tora mavitamini zvivakwa zvakafanana kuti ubhadhare kurasikirwa.
- Mvura inotonhora inoderedza metabolism yako, saka inwa tembiricha yemvura mvura.
- Nyanzvi dzinopa zano rekuenda pakudya kwemvura muzhizha, apo mvura yacho yakanyatsoburitswa nedikita, zvinoreva kuti haina kuzadza dundira neitsvo.
- Namatira kune ino uremu sisitimu kwemavhiki matatu, uyezve wozotora 3-3 vhiki rekuzorora. Iri rairo rakakosha kwazvo nekuti iwe unofanirwa kunzwisisa kuti nedhayeti yemvura pane mutoro wakakura pane itsvo, iyo isingafanire kushanda kwenguva yakareba mune yakasimbiswa nzira.
Mharidzo menyu
- Kudya kwemangwanani. Inwa mvura maminetsi gumi nemashanu kusvika makumi maviri usati wadya (verenga vhoriyamu zvichienderana nefomura iri pamusoro, uchifunga kuti iyo inoguma nhamba inofanira kugoverwa neavhareji yezvokudya zvina). Idya chero chaunoda pakudya kwemangwanani, pasina kunwa chikafu uye kurega kubva kune zvinwiwa kwemaawa maviri.
- Kwekudya kwemasikati. Inwa mvura 15-20 maminetsi usati wadya uyezve unamatira kune yakakosha mirairo yekudya.
- Chikafu chemasikati. Unofanira kunwa mvura maminetsi gumi nemashanu kusvika makumi maviri usati wadya, asi kana iwe uchida kuva nechingwa chete pasangweji kana kudya imwe michero, unogona kunwa mvura shoma pane kudya kwakakora.
- Kudya kwemanheru. Imwai mvura kwemaminetsi gumi nemashanu kusvika makumi maviri (kana chikafu chemanheru chichifanira kunge chakareruka, unogona kunwa mvura shoma pane yekudya kwemangwanani uye kwemasikati). Kudya kwemanheru chero chaunoda, asi usageze chikafu panguva uye mukati maawa maviri mushure mekudya.
Nzira yekuvandudza kushanda kwechikafu?
Kuti uvandudze mhedzisiro yehusimbe chikafu, unofanirwa ku:
- mazuva mashoma pamberi pekutanga kwekudya, suka muviri wehupfu uye chepfu;
- zuva risati ratanga kudya, ronga zuva rekutsanya (semuenzaniso, masikati, idya chete buckwheat porridge uye unwe chete muto wedomasi kana kefir);
- kunwa mvura zvishoma nezvishoma, mune zvidiki zvidiki;
- usapedze anopfuura magirazi maviri emvura panguva imwe chete;
- gadzirisa kudyiwa kweupfu, zvinotapira uye zvine mafuta chikafu, uyezve kutanga kupa kanokwana maminetsi gumi pazuva pakuita muviri.
Contraindications
Kudya kwemvura kunopesana muzvirwere zvine chekuita neweti uye moyo, muhypertension neshuga. Zvakare, chikafu ichi hachikurudzirwe vakadzi vane nhumbu. Avo vatova vakafutisa vanofanirwa kungwarira nezvazvo: ine huwandu hwakakwira hwe insulin muropa, edema inogona kukura.