Mukati
Pamwe mumwe wemibvunzo yakakurumbira wakabvunzwa uchiseka unoti: "Chii chaungadya kuti uderedze huremu?" Asi kana iwe ukanyatsozvinzwisisa uye nekuzvipindura, zvinozoitika kuti hazvisi izvo zvinosetsa. Mushure mezvose, kuti uderedze uremu, iwe unonyatsoda kudya. Uye ndipo panogona kubatsira chikafu chePP.
Chii chinonzi kudya kwePP
Kutanga iwe unofanirwa kuona kuti chii chakavanzika kuseri kwetsamba mbiri idzi. PP iri kudya kwakakodzera… Vanhu vazhinji vanonongedza kuti PP hakusi kudya. Asi izvi hazvisizvo. Chokwadi, mukuturikira kubva muchiGiriki, izwi rekuti "chikafu" rinongoreva "mararamiro" kana "chikafu". Uye, kana kudya kwakasiyana-siyana kuchingogumira munguva, sezvo kuri kunetsekana kwemuviri, saka chikafu chePP chinogona kutevedzwa muhupenyu hwese. Uye hazvigoneke kuti panenge paine munhu mumwe chete anozopikiswa mukudya kwakakodzera. Uye uku ndiko kuwedzera kukuru kweiyo PP dhayeti - inokwanisa kupa muviri zvese zvakakosha zvinhu uye mavitamini.
Ndezvechokwadi here kudzikisa huremu nekutevera iyo PP yekudya?
Ehe saizvozvo. Chokwadi, musimboti wezvekudya zvinovaka muviri ndeyekushandisa huwandu hwecalori hunodiwa kune mumwe nemumwe munhu, uchifunga nezvehunhu hwake - huremu, kurovedza muviri masikati uye kushivirira kwechikafu. Nekuda kwekudyiwa kweiyo chaiyo chiyero chechikafu pamwe nekuparadzirwa kwakaringana kwemafuta, mapuroteni uye makabhohaidhiretsi, muviri hauunganidze huremu hwakawandisa. Izvi zvinokonzeresa metabolism yemunhu anoda izvo zvitatu zvinhu zvebasa rakakodzera uye rinoshanda. Zvisinei, inofanira kuyeukwa kuti kunyange nePN, unogona kuwedzera uremu kana ukadya makoriki akawanda kupfuura izvo zvinoda muviri wako. Naizvozvo, iyo yakakosha poindi yekudzikisa huremu kana uchitevera iyo PP dhayeti ndiko kuwandisa kwekoriori kunwiwa pamusoro pekushandisa kwavo. Izvi zvinogona kuwanikwa nenzira mbiri: shandisa huwandu hunodiwa hwemacalorie uye wedzera chiitiko chemuviri, kana kudzikisa kudya kwako (unogona kuverenga chinodiwa chekoriori inoenderana nedata rako muBody Parameter Analyzer, muchikamu che "Mazuva ese Anodiwa" chikamu). Kana kushomeka kwekoriori kukagadzirwa, muviri unenge usina kwekutora simba, uye unotanga kupisa mafuta akachengetedzwa.
Kubatsira kweiyo PP chikafu
Kudya kwakawanda kunoenderana nekusiiwa kwakadzama kwezvikafu kunogadzira kwete chete kushomeka kwekoriori, asi zvakare kunotadzisa muviri muzvinhu zvinobatsira uye zvine hutano. Mhedzisiro yacho inotsinzina ganda, brittle zvipikiri, kudonha kunze uye kupatsanuka magumo, uye kwakawanda kuneta.
Kudya kwePP kwakanaka nekuti kunopa muviri nezvose zvinodiwa. Mushure mezvose, kuenzanisa kwakaringana kwemafuta kunobatsira kugadzirisa mamiriro ebvudzi nezvipikiri, uye zvakare kunobatsira kudzoreredza kushanda kweiyo system yetsinga. Carbohydrate ndiyo inopa simba guru mumuviri, uye mapuroteni anodiwa kutsigira zvese zvinoitwa nemuviri. Chete kana zvinhu zvitatu izvi zvichipinda mumuviri zvinokwanisa uye zvine hutano uremu hunogona kuitika pasina kukuvadza muviri.
Nheyo dzekutanga dzekudya kwePP
Kazhinji, kana uchiverenga zvakawanda zvinorambidzwa, vanhu vanofunga kuti chikafu chichave chisina kunaka uye chisina kunaka. Nekudaro, uchiomerera kune idzi nheyo, unogona kudya zvinonaka uye zvakasiyana. Panguva imwecheteyo, kuravira kwekunzwa kwezvigadzirwa kuchachinja uye hupenyu hwehupenyu huchawedzera.
Kudya misimboti:
- huwandu hwemvura hunofanirwa kukwana, 1,5-2 litita emvura anofanirwa kunwa pazuva. Muto, pasoda, inotapira tii uye zvinwiwa zvekofi hazvigone kuverengerwa muvhoriyamu iyi, zvese izvi zvinofanirwa kusiiwa kubva mukudya;
- kumhanyisa metabolism uye kutanga muviri mangwanani padumbu risina chinhu, unofanirwa kunwa girazi remvura;
- chikafu chinokurumidza, chikafu, chikafu chemumagaba uye zvimwe zvinokuvadza zvinosara pasherufu dzezvitoro nemakofi;
- chinja mafuta akazara neasaturated (mbatatisi dzakakangwa nenguruve - dzakaipa, nzungu nehove - dzakanaka);
- kusabvisa zvinokurumidza makabhohaidhiretsi, siya zvinononoka makabhohaidhiretsi, kureva panzvimbo yecroissants uye makeke, iwe unofanirwa kudanana neporridge nechingwa chezviyo chakazara. Kubva kukurumidza makabhohaidhiretsi, iwe unogona kudya uchi, michero uye ma berries, asi chete mangwanani;
- Kudya mashanu-5 pazuva (6 huru uye 3-2 yekuwedzera);
- idya makabhohaidhiretsi mangwanani, tumira mapuroteni kumasikati;
- oiri yemiriwo inobatsira kwazvo kana isiri mugango rekutsvaira, saka nzira huru dzekubika kubika, kubika uye kufashaira;
- usaramba uine nzara.
Aya ese mabumbiro akabatanidzwa nemutemo mumwe chete - kusasiya zvinokuvadza uye kutsiva zvinobatsira. Uye hapana zvibayiro zvekudya zvinodiwa, nekuti iyo keke inogona zvakare kubatsira uye inogona kupindwa nyore mukati mezuva nezuva KBZHU, chinhu chikuru kutsvaga nzira yekeke rine hutano.
Kune vazhinji vakaedza kudya kwakasiyana, kunyanya avo vane chakakomba chakakomba chekoriori, zvinoita sekunge kudya kwe5-6 pazuva kwakanyanya. Asi izvi ndizvo chaizvo zvinodiwa nemuviri - pane huwandu hwakakwana hwechikafu chine hutano. Naizvozvo, zvakakodzera kuedza kutanga paPP kudya. Menyu yekufungidzira yevhiki inogona kutaridzika seiyi (zvikamu zvinofanirwa kuverengerwa iwe pachako, uchifunga nezve koriori yako yaunodya):
Muvhuro:
- Kudya kwemangwanani - oatmeal mumukaka nemaapuro, tii kana kofi isina shuga
- Snack - hafu yemuzambiringa, walnuts
- Kwekudya kwemasikati - mupunga nekeya rehuku, nyowani yemiriwo saladhi
- Snack - Greek yogati, apuro
- Kudya kwemanheru - cucumber saladi nehuku yakabikwa uye howa hwekakani, kupfeka kwemonimu nemafuta emuorivhi nembeu yesesame
- Snack - kefir
Chipiri:
- Kudya kwemangwanani - mabanana muffin ane chokoreti, tii kana kofi isina shuga
- Snack - kottage chizi nemazambiringa akaomeswa
- Kwekudya kwemasikati - nyama yemombe yemombe ine buckwheat, kabichi saladhi nemakango
- Snack - kiwi, peya
- Kudya kwemanheru - tuna ine nyowani yemiriwo saladhi
- Snack - protein zunza
Mugovera:
- Kudya kwemangwanani - chingwa chine curd chizi uye avocado, tii kana kofi isina shuga
- Snack - walnuts, apricots akaomeswa, huchi
- Kwekudya kwemasikati - huku muto nemuriwo
- Snack - curd casserole
- Kudya kwemanheru - kodhi pamushonga wemuriwo
- Snack - kefir
China:
- Kudya kwemangwanani - coconut casserole nemapere
- Snack - mango, bhanana
- Kwekudya kwemasikati - salmoni yakakangwa nemupunga wakasvibira, gungwa
- Snack - Greek yogati, kiwi
- Kudya kwemanheru - omelet nemuriwo saladhi
- Snack - protein zunza
Chishanu:
- Kudya kwemangwanani - tortilla ine kottage chizi nemichero, tii kana kofi isina shuga
- Snack - chingwa, zai, magaka
- Kwekudya kwemasikati - nyama yemombe cutlets ne bulgur, beet saladi
- Snack - kudya panna cotta
- Kudya - saradhi ine tuna uye miriwo mitsva
- Snack - kefir
Mugovera:
- Kudya kwemangwanani - oatmeal nemaapricots akaomeswa mumukaka, tii kana kofi isina shuga
- Snack - kottage chizi neuchi
- Kwekudya kwemasikati - salmon pure puree nemiriwo
- Snack - kefir nebhanana
- Kudya kwemanheru - yakabikwa huku chipfu neiyo mushwa howa uye yemuriwo saradhi
- Snack - protein zunza
Svondo:
- Kudya kwemangwanani - koteji chizi mapekeki neiyo yogati yechiGreek nemabriji, tii kana kofi isina shuga
- Snack - orenji, maarumondi
- Kwekudya kwemasikati - mupunga wakasviba ne shrimps, karoti negariki
- Snack - apple, kiwi
- Kudya kwemanheru - nyama yemombe, arugula nebhinzi uye magaka
- Snack - kefir
Zvechokwadi, zvakakosha kugadzira kudya kunobva pane zvigadzirwa zvinogona kutengwa mumusika wemunharaunda kana muzvitoro. Asi zvigadzirwa zvose zvinotsiviwa, chinhu chikuru ndechekucherechedza nheyo dzekudya.
Nekudaro, nekudya zvakaringana uye nehuremu hwakaringana, haugone chete kudzikisa huremu, asi zvakare kugadzirisa hunhu hwako hwese, pamwe nekubvisa matambudziko nechitarisiko chako. Asi iyo PP yekudyira haisi yenguva pfupi seti yezviyero mumujaho wekumirira kwenguva refu wakamirirwa uremu. Iwe unofanirwa kushandura maitiro ako kuchikafu, kudzokorora kudya kwako uye kutamba mitambo, chete mune iyi kesi mhedzisiro ichaonekwa iyo inokufadza iwe kwenguva yakareba!