Sei zviuno zvichirasa nyasha? Kwete chete nekuti uremu hauchadzoreki. Kupararira kweropa kwakashata kunowanzova chikonzero che "breeches": inokonzera kumira kwemvura uye edema, uye inokanganisa kuwanda kwehudyu nenzira imwechete nemafuta emuviri. Mhedzisiro yakafanana inokonzerwa nekunyanya kudyiwa kwemunyu, izvo zvakaoma zvikuru kuenzanisa nokuti munyu unopinda mumuviri wedu nenzira yakadzikama, uchivanza mune zvigadzirwa zvehafu-yakapera.
Mukuwedzera, chikonzero chinowanzokonzera zvidya zvinorema ndeye "kukurumidza" makhahydrates ane high glycemic index, iyo inotora nguva shoma shoma kuti iite mafuta uye igare munzvimbo dzine dambudziko: zvihwitsi, chingwa, sodas, mazambiringa.
Shamwari dzedu mukurwira zvidya zvitete miriwo uye zviyo (kunobva kune yakakosha fiber), zvigadzirwa zvemukaka (tsime reprotein uye mabhakitiriya anobatsira kugaya) uye nyama yakaonda yaungatodya kudya kwemanheru. Uye vavengi vedu zvihwitsi zviri nyore kushanduka kuva mafuta dhipoziti, munyu, iyo inhibits microcirculation uye kukonzera kuzvimba, pamwe nedoro, izvo zvakaipa mamiriro etsinga uye pacharo zvikuru, zvikuru kwazvo macalorie.
Izvo zvakaoma kushandura tsika dzako dzekudya mune imwe kudonha swoop, saka isu tinokurudzira iwe chikafu chevhiki nevhiki chechidya, iyo pakutanga iwe yaunogona kushandisa kamwe pamwedzi. Izvo zviri nyore: iwe unoshandura menyu yezuva rekutanga nemenu yechipiri, uye neSvondo iwe unotora zororo kubva kuchikafu.
1 zuva
- Chibereko chitsva
- 70 g yakaderera-fat cottage cheese ne 1 tsp. mafuta omuorivhi uye 1 tbsp. l. miriwo mitsva, hapana munyu
- ½ mukombe unsweetened muesli nemukaka
- Ice sadza chingwa chezviyo chakazara ne 1 tsp. jamu kana kuchengetedza
- Tea (dema kana girini; sechisarudzo - herbal infusion)
- 1 girazi kefir 1% mafuta kana 1 yogati yechisikigo
- Miriwo mitsva (isina muganho) ine 1 tsp oiri yemiriwo uye nekatswanda kemunyu
- 2 tbsp. l yakabikwa buckwheat kana pearl bhari
- 1 girazi remvura (tafura kana mamineral, zvakadaro)
- 1 muchero mutsva
- 1 girazi kefir 1% mafuta kana 1 yogati yechisikigo
- 100 g yemombe yakaonda kana yehuku yakabikwa (nemwewo - 150 g yehove yakabikwa, yakabikwa kana yakakangwa pasina mafuta)
- 1 kapu yakasvibirira saladhi ine 1 tsp. oiri yemiriwo uye nekatsitsi kadiki kemunyu
- Tea kana tafura yemvura isina gasi
2 zuva
- Chibereko chitsva
- 1 zai remubhegi rine donhwe remasitadhi
- ½ mukombe oatmeal mumukaka
- Ice sadza chingwa chezviyo chakazara ne 1 tsp. jamu kana kuchengetedza
- Tea (dema kana girini; sechisarudzo - herbal infusion)
- 1 hombe apuro
- 2 makapu yakasvibirira saladhi ne 2 tbsp. l. yoghurt isina shuga kana yakaderera-mafuta yakashapa uye munyu mudiki
- 2 tbsp. l yakabikwa buckwheat kana pearl bhari
- 1 girazi remvura (tafura kana mamineral, zvakadaro)
- 1 muchero mutsva
- 1 girazi kefir 1% mafuta kana 1 yogati yechisikigo
- 150 g yekottage cheese ne 2 tbsp. l. kefir
- 1 kapu yakatemwa miriwo nyowani ine 1 tsp. oiri yemiriwo uye nekatsvuku kadiki kemunyu
- Tea kana tafura yemvura isina gasi
Zvimwe zviyero
Kufamba kwakawanda! Ehezve, haazi ese maekisesaizi akakodzera: kufamba, iyo yoga, pilates, kumhanya, kana chero mutambo wekutamba wakasimba zvakakwana, senge Irish, flamenco kana lindy hop, inodiwa.
Bonyesa zvidya zvako zuva nezuva kuti ubatsire kubvisa kudzika kwemvura: zvinonyanya kukosha kuti uite izvi nemabhureki ekushambadza pamwe neanodziya, kana kungova paganda rakaoma. Kutenderera kutenderera kubva pamabvi kusvika padumbu kwemaminitsi mashanu - uyezve neshambadziro yekusiyanisa.