Mukati
Zvikonzero zvekuwana huremu hwakawandisa
Akawandisa makabhohaidhiretsi
Kutsanya ndiko kudya kwecarbohydrates. Uye "nekukurumidza" makabhohaidhiretsi inokurumidza kuwedzera uremu. Nzira yakajairika yevatangi vekutanga vasina nguva yekujaira kugadzira yakaonda menyu kugara mavhiki ano pane zvihwitsi senge dryer, halva uye nzungu dzine michero yakaomeswa. Kana paine, koriori yemukati yehalva inenge 500 kcal pa100 g. Dryers - 380 kcal pa100 g. Munzungu - kubva ku600 kusvika ku700 kcal, zvichienderana nemhando. Mumichero yakaomeswa - kusvika ku300 kcal. Chiyero chezuva nezuva che2000 kcal chinogona kurongedzwa zviri nyore uye zvisingaoneki. Chipenyu chine hupfumi chinoshandura ese macarbohydrates akawandisa kuita mafuta uye anoachengeta nemazvo - padumbu, muchiuno uye kumativi.
Zvishoma mapuroteni
Mapuroteni chikafu chakakosha kuti chikurumidze kupisa kwecalori. Izvo zvishoma mapuroteni mukudya, mikana yakawanda yekuwana huremu. Mukutsanya, tichizvimisikidza pachedu mumapuroteni emhuka, isu hatiwanzo kutsiva kushomeka kwemapurotini emiriwo.
Kufamba kushoma
Kurambidzwa kwakanyanya kwechikafu nguva dzose kunoreva kurasikirwa kwehupenyu. Kana vanhu vevatendi vaine chinangwa chine simba icho chinobatsira kubatirira, saka zvimwe zvinokurudzira zvinokamhina. Munhu anova aneta, asingatani kutsamwa, anotanga kufamba zvishoma. Uye pakatarisana nekuwandisa kwezvikafu zvehydrohydrate, izvi zvingangotungamira mukuwedzera kwemafuta emafuta.
Sei kusawana mafuta pakutsanya
Inofanira kunge iine "inononoka", pane "inokurumidza" makhahydrates, iyo inopa kunzwa kwenguva refu yekuguta uye usaremedza nemakori. Idya zviyo zvakawanda, miriwo, nyemba, kuderedza zvinotapira.
Kubhadhara kushomeka kweprotein
Kana pasina yakakwana mhuka mapuroteni, tarisa pane chirimwa protein. Idzi ndidzo nyemba uye soya. Chokwadi, inofanirwa kutakurwa mupfungwa kuti soy chigadzirwa chine mafuta kwazvo.
Ive neshuwa yekufamba yakawanda.
Kudzivirira makabhohaidhiretsi kubva mukushandurwa kuita mafuta, anoda kushandiswa - ndiko kuti, kushandurwa kuita simba. Ita iwo mutemo wekudzidzisa kwe45-60 maminetsi zuva nezuva. Chinhu chiri nyore kuita kufamba. Tenga pedometer uye famba anosvika zviuru gumi nhanho. Ipapo zvese zvichave zvichiteedzana nehutano hwakakosha pakupisa mafuta.