Kudya kwekudzikira uremu (nemuenzaniso weiyo 1600 kcal menyu)

Kudya kwakakosha zvakanyanya pakurasikirwa nehuremu. Iyo inokubatsira iwe kuti uve anorangwa uye kusarudza mune ako sarudzo dzekudya. Mamiriro akakosha eiyi modhi kuti ave akasununguka kwauri. Sei iwe uchifunga kuti vanoregedza kubva kune zvakaomarara kudya? Nekuti zvinokanganisa. Kukwana kwakaringana kwekoriori uye kudya kwakasununguka kwezvikafu zvaunofarira zvine hutano ndiyo nzira dzakabudirira kwazvo dzekudzikisa huremu.

Unofanira kudya kangani?

Kugoverwa kwechikafu zuva rese kunofanirwa kuve kwakanakira iwe, asi kushomeka kwekoriori kunofanirwa kucherechedzwa. Iyo yakakwana nguva yenguva pakati pekudya maawa 3-4.

Kana iwe uine huremu hwakawandisa uye kushomeka kwekoriori kwechikafu kunodarika 1500 kcal, saka sarudzo yakanakisa ichave yekudya kwemazana mashanu kusvika matanhatu pazuva. Kana iwe uine huremu hushoma uye uine chinoshomeka chekoriori pazasi pe5 macalorie, saka chimbofunga 6-1500 kudya pazuva.

Vanhu vakafutisa vanowanzo wedzera insulin kuvharira uye kunetseka kudzora chishuwo, saka vanozobatsirikana zvakanyanya kubva kuchikafu chidiki. Izvo zvinokutendera iwe kuti ugovane yako yezuva nezuva koriori inodya mune yakawanda nhamba yekudya, nokudaro uchichengetedza kuguta, zvakajairika mashuga mazinga uye kudzivirira kudzivirira kunyanya kudya. Asi kutyora 1300-1400 macalorie muzvokudya zvishanu kusvika ku5 uye kubaya zvikamu zvidiki hazvizove nyore.

Chii chinofanira kunge chiri chamangwanani?

Kudya kwemangwanani kunoisa toni yezuva racho. Mushure menguva yakareba yenzara yehusiku, muviri unoda mishonga. Iko kurongeka kwakaringana kwekuseni kunobatsira kudzora kudya mukati mezuva rese. Husiku, muviri unoderedza insulin kuvharika, asi ikozvino fungidzira zvaizoitika kana ukadya chikamu chakakura chemacarhydrate mangwanani - yakakura glycemic mutoro, kumuka nekukurumidza kweshuga yeropa, kuwedzera kwe insulin. Iyo inononoka makabhohaidhiretsi inonwiwa, idiki iyo shuga spike ichave. Mapuroteni, mafuta uye faibha zvinobatsira kudzora kunwa kwemakabohydrate.

Naizvozvo, chisvusvuro chinofanira kunge chiine mapuroteni - angangoita 20 g. Izvi zvakare zvakakonzerwa nenyaya yekuti yekupedzisira kudya kweprotein chikafu kwaive nezuro. Kana muviri ukasagamuchira "zvekuvakisa" kwenguva yakareba, unotanga kushandisa matura emukati - kuparadza tsandanyama dzayo.

Chikafu chamangwanani chakazara chinogona kunge chiri protein-carbohydrate kana protein-mafuta. Kudya kwemangwanani-mapuroteni-makabhohaidhiretsi kwakakodzera kune vanhu vanonyanya kushingaira muhafu yekutanga yezuva. Shanda pane mobile basa kana kurovedza muviri. Kudya kwemangwanani-mapuroteni-kwakakodzera kune vanhu vasina kujaira kudya mangwanani, tevera kudya kwakaderera-carb, kana kugara mangwanani.

Mienzaniso yeKubudirira Kudya Kwekuseni

Mapuroteni-makabhohaidhiretsi emangwanani:

• Oatmeal mumvura nemazambiringa akaomeswa, omelet yakagadzirwa kubva kune rimwe zai uye mapuroteni maviri;
• Buckwheat porridge pamvura nehuku zamu nemiriwo.

Mapuroteni-mafuta emangwanani:

• Mazai akakangwa kubva mazai maviri nemiriwo saladhi nebhotela;
• Cottage cheese nemabheri uye nzungu.

Tora mavitamini uye mafuta ehove anowedzera maminitsi gumi mushure mekudya kwekuseni.

Chii chaungadye kuitira tudyo?

Chinangwa chechikafu ndechekuchengetedza huwandu hweshuga yeropa, kudzivirira kudyisa uye kusagadzikana. Inofanira kunge iine mapuroteni uye macarhydrate ane fiber.

Mienzaniso yekubudirira kwekudya.

• Yese zviyo crispbread pamwe curd cheese;
• Yemuriwo saladhi nehuku rekuku uye yakaderera-mafuta chizi;
• Cottage cheese nemabriji kana michero;
• Miti yemiriwo uye Greek yogati muto.

Ko masikati anofanira kunge akaita sei?

Kudya kwemasikati ndiko kudya kukuru kwezuva. Nenguva yekudya kwemasikati, iwe watove wagadzirira kudya, saka basa guru nderekusanyanya kudya uye kuve nechokwadi chekuguta kwenguva refu. Sarudza makabhohaidhiretsi akaoma, mapuroteni nemiriwo nokuda kwayo. Kana iwe ukadya zvidzidzo zvekutanga, zvino funga nezvehuwandu hwemakhahydrates mavari. Semuenzaniso, mashed pea soup ine macarbs akawanda kupfuura muto wemuriwo wakareruka usina mbatatisi. Iwe haufanirwe kuwedzera imwe carbohydrate inoshumira kwairi. Chinangwa che 20-30 magiramu emapuroteni, 10-15 magiramu emafuta, uye 30-40 magiramu emacarbohydrates. Rangarira, iwe unofanirwa kukwana mukati meiyo yakaenzana CBJU yako.

Mienzaniso yeKubudirira Kwemasikati

Nekosi yekutanga:

• Pea puree muto, isina ganda huku dhiramu, svutugadzike yemuriwo saradhi;
• Borscht nemapatatisi, branuri kana chibage chakazara chegorosi, yemuriwo ine nyama yakaonda.

Pasina yekutanga kosi:

• Mupunga webrown nehuku nemiriwo;
• Buckwheat porridge nehove yakabikwa yakaonda uye yemiriwo saladhi;
• Durum gorosi pasita ine nyama yakaonda uye miriwo mitsva.

Nutrition pamberi uye mushure mekudzidziswa

Vazhinji vanhu vanoita maekisesaizi mushure mebasa, asi havazi vese vane nguva yekudya vasati varovedza muviri uye vanoita chikanganiso chikuru chekuenda kujimu nenzara. Kuneta kwakaunganidzwa mukati mezuva uye mashoma mashuga eropa nekuda kwenguva refu isina chikafu kuchakudzivirira kubva pakuita zvakanyanya kurovedza muviri. Kana iwe uri kuita kudzidziswa kwesimba munzvimbo yekurovedza muviri kana nebarbhero uye zvidhoma kumba, saka unofanirwa kudya maawa gumi nemashanu kana kuve neinyore tambo tudiki maminitsi makumi matatu kutanga. Kana iwe uri kuita cardio kana vhidhiyo kumba, haufanire kutora pre-Workout snack.

Mienzaniso yezvikafu zvisati zvaitika

Kana zvichikwanisika kudya zvakajairika mumaawa 1,5:

• Mbatatisi dzakabikwa uye hove dzakaonda dzakabikwa nemiriwo;
• Zviyo zvese kana sangweji yechingwa sangweji nehuku fillet nemishonga.

Kana iwe uchikwanisa kutora tudyo mumaminitsi makumi matatu kusvika makumi mana:

• Muchero unotapira uye wakavava (apuro, orenji, chinanazi, peya, kana mabheri) uye yoghurt yechiGiriki
• Muchero unotapira uye wakasviba uye mapuroteni anoshumira.

Kana iwe uine nzara pamberi pe cardio, unogona kubata mamwe ekukurumidza-ekugaya mapuroteni mumaminitsi makumi matatu:

• Kushumirwa kwe whey protein;
• Mazai vachena.

Mushure mekudzidzira, iwe unofanirwa kudya mukati meawa. Kana iwe ukaenda kumba izvozvi, saka zvakaringana kungova nekudya kwemanheru, asi kana mushure mekudzidziswa uine mamwe marongero uye chikafu chinotevera chikasaitika munguva pfupi, saka unofanirwa kunwa chikamu cheprotein. Iwe uchagutsa nzara yemuviri uye ugadzire mamiriro akanaka ekuvandudza mhasuru.

Chii chinofanira kuve kudya kwemanheru senge?

Kudya kwemanheru kwakanaka, nekuti vanhu vazhinji havashande mumanheru uye vanoishandisa kumba. Kusarudzika kunogona kuve vanhu vanomanikidzwa kumuka husiku nedanho rakareruka uye kutsvaira zvese zvirimo mufiriji. Nutritionists vanokurudzira vanhu vakadaro kuti vagadzire kudya kwemangwanani kwakareruka, asi chikafu chemanheru mukati megadziriro yekoriori yezuva nezuva. Kuumbwa kweyakajairwa chisvusvuro ipuroteni uye makabhohaidhiretsi kubva mumiriwo.

Mienzaniso yeKubudirira Kwemanheru

• Hove dzakaenzana-dzakabikwa hove uye blanched miriwo;
• Braised chiropa nemiriwo yakabikwa nebhotela;
• Omelet uye yemiriwo saladhi.

Chii chaungadya usati warara?

Kudya kwekupedzisira kunofanira kuitika mushure memaawa maviri asati avata. Sarudza chikafu chine mapuroteni akareruka. Kwekudya kwekupedzisira, zvigadzirwa zvemukaka zvakaviriswa zvakanakira, izvo panguva yehusiku hwenzara zvichatarisira tsandanyama dzako uye intestinal microflora.

Mienzaniso yekubudirira Kunonoka Kurumwa

• Girazi kefir 1%;
• Girazi rechisikigo yogati isina kugadzirwa 1-2%;
• Chikamu cheakaderera-mafuta koteji chizi.

Iwe unogona kuwedzera stevia-based sweetener, vanilla, cocoa, bran kana fiber kukefir, cottage cheese kana yogurt, asi zviri nani kurega michero, uchi uye shuga.

Muenzaniso weC1500 Koriori Kudya

Ngatitarisei kuti ingani 1500 koriori yekudya inogona kutaridzika. Iwe unogona kuzvigadzirisa zvinoenderana neyako calori uye BJU inoda.

• Kudya kwemangwanani: 50 g yeoatmeal, 15 g yemazambiringa akaomeswa, omelet yakagadzirwa kubva pairi rose zai uye mapuroteni maviri, 1 g yemukaka wakasviba.
• Snack: apple, 100 g yekottage chizi 5%.
• Kwekudya kwemasikati: 150 g yehorwheat porridge, imwe yehuku drumstick isina ganda, 120 g yemutsva yemuriwo saladi nemafuta.
• Pre-Workout: 40g chingwa chezviyo chakazara, 85g huku chipfuva, isiri-starchy miriwo uye magidhi.
• Kudya kwemanheru: 120 g yehove dzakaonda, 150 g yekabichi yakabikwa nereti.
• Late snack: girazi kefir 1%.

Yese: 1568 macalorie, 131 g protein, 56 g mafuta, 142 g carbs.

Ziva kuti kushomeka kudiki kweproteinipo mune kwese kudya. Mapuroteni ane akanyanya kudziya maitiro - panguva yekuzeya, iwe unoshandisa anosvika makumi maviri muzana emakoriori ayo. Iyo inononoka kudzora kuiswa kwemakahydrohydrate, inodzivirira spikes muropa shuga, uye inobatsira kudzora manzwiro ekuzara.

Iwe unogona kugadzirisa iyo mienzaniso yekudya uye yekupedzisira menyu kuti ienderane nezvido zvako muAkaundi Akaundi. Zvese zvaunoda kuti uite kusarudza chikafu chako chaunofarira chine hutano uye saizi inokodzera yekushandira.

Kune avo vakaverenga chinyorwa kusvika kumagumo - bhonasi - mienzaniso yechikafu chekudya cheKKZhU.