Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 680 Kcal.
Vese vane ruzivo rwekudzikira uremu vanoziva kuti kudya kwakanyanya-carbohydrate-yakapfuma kunogona kumutsa huremu hwakawandisa. Kucheka mumenyu yezvigadzirwa umo zvinhu izvi zviripo muhuwandu, nekuronga kwakakodzera kwekudya, kunobatsira kubvisa mafuta asina kufanira emuviri.
Isu tinokurudzira kuti uzvizive neiyo 1 vhiki yakaderera-carb chikafu. Iwo makabhohaidhiretsi mukudya kwake anopa muviri huwandu hwazvo izvo zvinodikanwa pakurasikirwa nehuremu uye panguva imwechete hazvikonzere kushushikana kwakanyanya kumuviri. Kwemazuva manomwe ehupenyu pane yakaderera-makabhohaidhiretsi, iwe unogona kubvisa mashanu kana anopfuura makirogiramu, zvakanyanya kugadzirisa chimiro chako.
Yakaderera carb chikafu chinodiwa
Kutanga, ngatidzidzei nezve zvinorambidzwa. Ndezvipi zvigadzirwa zvisingafanirwe kudyiwa pane yakaderera-carb chikafu kana iwe uchida kuwana zvinobatika mhedzisiro? Ehe, isu tinobvisa kubva mumenyu chikafu chine akawanda makabhohaidhiretsi, kubva kune yakawandisa yatinomhanya. Kugovera kunosanganisira zvigadzirwa zvekubheka, pasta (kunyangwe kubva durum gorosi), akasiyana marudzi e confectionery. Huremu hapana chikonzero chekutaura uye chero zvinwiwa zvekabhoni zvine shuga. Kana ikashandiswa, ivo vanozochinjisa uremu hwako uremu kudivi risinganyanyi kukosha.
Iwe haugone kunwa zvinwiwa zvine doro. Pamusoro pekukuvara kwavanounza kumuviri wese, mashandisiro avo anovhiringidza maitiro ekuparadza mafuta uye zvakare inoderedza kushanda kwehuremu.
Mbatatisi, mazambiringa nemabhanana hazvichengetedzwe zvakanyanya pakudya kwakaderera-carb (starch haisi shamwari yedu izvozvi). Zvinokurudzirwawo kuti usave nemunyu, chikafu chinopfungairwa, marinades, nezvimwewo. Kunyange zviine mashoma macalorie uye zvisina kuiswa mune runyorwa rwezvirambidzo, vanogona kuchengetedza munyu mumuviri. Uye kunwa kwemunyu pane chikafu kuri nani kuganhurira, kuti usazokanganisa kuonda.
Iye zvino ngatitangei kuenda kunhaurwa inonakidza. Chii chinokurudzirwa kutarisa nezvakaderera-carb uremu?
- Chero chero mhando yenyama yakaonda (huku yehuku, turkey, hanzi pulp, nyama yemombe, veal, nyama yenguruve).
- Hove uye hove. Kunyanya inokodzera hove dzegungwa, iyo inoonekwa seyakagwinya chikafu chigadzirwa nekuda kwezviri mukati mayo isina kushatiswa mafuta acids. Idya salmon, salmon, tuna, cod, herring, halibut, mackerel. Kusarudzwa kwezvisikwa zvegungwa zvinonaka zvakakura. Izvo zvakakodzera kushandisa shrimps, crabs, mussels, oysters, asi ita shuwa kuti haina kurungwa nemafuta (sezvazvinowanzoitika muzvitoro shanduro).
- Zvigadzirwa zvemukaka nemukaka wakaviriswa. Batanidza mukudya kottage cheese (zvichida kwete kupfuura 2-3% mafuta) uye cheese ine mashoma emafuta emukati, yakaderera-mafuta kefir, yakaviriswa yakabikwa mukaka, yogati, mukaka.
- Mazai ehuku akakura pakugutsa nzara uye manyuko makuru eprotein ine hutano.
- Kubva pazviyo mune chikafu, iwe unofanirwa kusiya chete shavi mupunga, buckwheat uye oatmeal (zviri nani kuidya pakudya kwemangwanani).
- Vegetables. Zvose zvinogoneka kunze kwembatatisi. Tarisa pane zvigadzirwa zvakasvibirira.
- Chibereko. Idya kazhinji maapuro uye macitrus michero. Kunyanya kukurudzirwa michero yemazambiringa, inozivikanwa nehunyanzvi hwekutsvedza.
- Zvinwiwa: yakachena yekunwa mvura (ingangoita 1,5 litita zuva nezuva), tii nekofi isina shuga (huwandu hwayo huri mukukumbira kwako).
- Kana zvasvika kumafuta, zvakanak kugutsikana neavo vakasvinwa. Dzimwe nguva zvakanaka kuwedzera madonhwe mashoma emafuta ekubikisa miriwo kana kupfeka saradhi, asi usapfuure. Mafuta ikozvino anoda kutemwa.
Pakudya kwakaderera-carb, matatu makuru ekudya anonyorerwa, semuenzaniso masikati masikati. Edza kudya kudya kwemangwanani muawa yekutanga mushure mekumuka kuti utange kugadzikana kwemasabolism, uye ramba kudya maawa 3-3 mazuva asati abuda.
Iyo yakaderera-carb system inoshanda seinotevera. Kukamura makabhohaidhiretsi akakodzera uye kudzivisa asina hutano anowanikwa mumaswiti uye chikafu chakafanana zvinobatsira kudzivirira insulini kubva mukuburitswa muropa. Izvi, nekuda kwekuparara kwemafuta, zvinokonzeresa kuonda. Nekudaro yakanaka yakadaro inoguma mune yakati ipfupi nguva yenguva.
Izvo zvinofanirwa kucherechedzwa kuti kubuda mukudya kunoenderana nekucheka makabhohaidhiretsi kunofanirwa kuve zvishoma nezvishoma uye nenzira yakakosha, tichifunga nezvayo chaiyo. Mune yekutanga post-yekudya nguva, kana iwe usingadi kuti uremu udzoke, iwe unofanirwa kuramba uchisiya mapuroteni akaderera-mafuta zvigadzirwa sehwaro hwekudya kwako. Wedzera mimwe michero nemiriwo mishoma zuva nezuva (uyewo isiri-starchy type). Wobva wawedzera huwandu hweanononoka makhahydrates (muchimiro chezviyo) nekubvisa chimwe chinhu kubva mukugadzirwa kweprotein. Paunenge uine chokwadi chekuti huremu huri kuita zvakanaka uye hwakamira, unogona kuedza kudzoreredza macarbs ari nyore mukudya kwako, uchibvumira sandwich inonaka kana mamwe masiwiti.
Asi usakanganwa kuzviyera uye usatsamire pane zvakamborambidzwa. Edza kudya akanyanya macalorie chikafu mangwanani. Gadzira menyu yako zvine hungwaru sezvinobvira, kusanganisira zvese zvine hutano zvekudya zvine mwero.
Ehezve, mitambo inogamuchirwa. Zvakanaka kana kurovedza muviri kuchigona kuva tsika yako. Iyi ndiyo chete nzira yekugadzirisa nekuvandudza mhedzisiro yakawanikwa kwenguva yakareba.
Iwe unogona, kutanga kubva pairi, shandisa zvimwe zvekudya zvinotenderwa, uchisiya huwandu hwakaenzana hwekudya uye huremu hwakaenzana hwedhishi.
Day 1
Kudya kwemangwanani: 200 g yekottage cheese, kwaunogona kuwedzera michero inobvumidzwa; tii kana kofi.
Kwekudya kwemasikati: anenge 150 g yehove dzakabikwa uye miriwo yakati wandei kana yakabikwa.
Kudya kwemanheru: chikamu chemupunga wemusango nemiriwo yakabikwa (anosvika 200 g).
Day 2
Kamangwanani tii kana kofi.
Kwekudya kwemasikati: nyama yemombe yakabikwa (kusvika 200 g) nyowani yemiriwo saladhi kana miriwo zvakasiyana.
Kudya kwemanheru: yakaderera-mafuta nyama kana howa muto.
Kana iwe uine nzara, zvinotenderwa kunwa 200 ml yeakaderera-mafuta kefir usati warara.
Day 3
Kudya kwemangwanani: 100 g yeakaderera-mafuta chizi kana kottage chizi; chibereko; Kofi yetii).
Kwekudya kwemasikati: 200 g yeiyo yakabikwa hove yemafuta uye mashoma mashupuni ekabikwa kabichi.
Kudya kwemanheru: kushumirwa kweiyo isiri-starchy yemuriwo muto.
Day 4
Kudya kwemangwanani: oatmeal pamusoro pemvura; tii kana kofi.
Kwekudya kwemasikati: huku yehuku (200 g), yakabikwa kana kubikwa; mimwe miriwo.
Kudya kwemanheru: buckwheat porridge (chikamu chinosvika 200 g).
Day 5
Kudya kwemangwanani: 2 mazai akabikwa; zvidimbu zvidimbu zvechizi rakaoma kana 100 g yekottage chizi; kofi kana tii.
Kwekudya kwemasikati: anosvika mazana maviri emaguru akabikwa akaonda enguruve uye saradhi yemiriwo.
Kudya kwemanheru: Miriwo yakabikwa yakabikwa.
Usati waenda kunorara, zvinotenderwa kunwa mazana maviri emamirita eepasi-mafuta kefir.
Day 6
Kudya kwemangwanani: 2 yakabikwa mazai ehuku; girazi reyoga yogati kana chimwe chigadzirwa chemukaka chakaviriswa; Kofi yetii).
Kwekudya kwemasikati: mbiya yemuto wakagadzirwa kubva pachigadzirwa chero chipi zvacho chakabvumidzwa pamwe nemiriwo yakati wandei yedivi.
Kudya kwemanheru: 200 g yehove yakabikwa kana yakabikwa.
Day 7
Kudya kwemangwanani: buckwheat yakabikwa mumukaka une mafuta mashoma; tii kana kofi.
Kwekudya kwemasikati: chikamu chehove chakabikwa nemuriwo waunofarira.
Kudya kwemanheru: chikamu chemiriwo yakabikwa.
Kwehusiku, ngatiti kefir.
chitsamba… Kwemasikati tudyo pamazuva ese, unogona kushandisa muchero unobvumidzwa. Kana iwe usina nzara usina iyo, unogona kutsika yakadaro tudyo. Teerera kumutumbi wako.
Contraindications kune yakaderera-carb chikafu
Chero chero mweya wekurwa waunazvo wekudzora huremu, unofanirwa kufunga nezve hutano hwako mamiriro uye zvinopesana zvinotsanangurwa pazasi.
- Nyanzvi mumunda wezvekudya hazvikurudzire vachiri kuyaruka uye kunyanya vana kuti vagare pakudya kwakadai. Miviri yavo isina kusimba iri kungoumbwa, uye kushomeka kwe makabhohaidhiretsi mune chikafu kunogona kukonzera matambudziko ehutano.
- Zvakare, zvinopesana zvinosanganisira mamiriro epamuviri uye nguva yekuyamwisa.
- Vanhu vane chirwere chisingaperi (semuenzaniso, chirwere cheshuga mellitus, hosha dzeitsvo, chiropa, nemoyo system) havafanirwe kunge vachidya pasina kubvunza kwenyanzvi.
- Izvo zvinokwanisika kuti zvichave zvichibvumidzwa kwauri kuti ugadzirise chimiro chako uchishandisa yakaderera-carb system, asi nekumwe shanduko mumenu iyo inogona kungoonekwa nachiremba anokwanisa.
Zvakanakira Kudya Kwakadzika KweCarb
Iyo yepasi-carb system ine zvakawanda zvakanaka, ndosaka iri inozivikanwa kwazvo pakati pevanhu vachirwira mafomu akakwana.
- Iye anofadzawo avo vanoenda kumitambo. Kunyangwe vatambi vane hunyanzvi vanowanzo tenderera kune yakaderera-carb nzira dzekubatsira. Izvi hazvishamise. Mushure mezvose, kana iwe ukatevera mitemo yayo, ndiwo mafuta anovengwa anosiya, apo mhasuru dzichiripo. Vanhu vanokwanisa zvizere kurovedza muviri uye kuita kuti miviri yavo ive inokwezva uye ine mukurumbira.
- Zvakare, bhonasi inonakidza ndeyekuti haufanire kunyara kuverenga macalorie. Ingodya zvine mwero uye huremu huchaenda.
- Kana zvimwe zvekudya zvakapfuura zvisina kukubvumira kuti udzike uremu zvizere nekuda kwekurwiswa kwenzara, ipapo iwe uchakwanisa kutsungirira yakaderera-carb. Munhu anofanira kungoedza zvishoma. Mushure mezvose, zvigadzirwa zveprotein zvinogutsa muviri zvakakwana, uye zvikamu pakudya hazvisi zvishoma, asi zvakakodzera kugutsa nzara. Vanhu vazhinji vanofambidzana pasina matambudziko kunyangwe pasina chikafu chinobvumidzwa.
- Kusarudzwa kwezvigadzirwa kwakasiyana chaizvo. Zuva rega rega unogona kusiyanisa menyu uye kudya chimwe chinhu chitsva. Uye haufanirwe kudya chikafu chisina kunaka. Kufungidzira kuduku, uye iwe unogona kubika chimwe chinhu chinonaka, chinogutsa, chine utano uye, chinonyanya kukosha, kubatsira kuderedza uremu.
- Kana iwe ukasarohwa nemahydrohydrate mushure mekudya uye zvakanaka kubuda mairi, mhedzisiro inowanikwa inogona kuchengetedzwa kwenguva yakareba.
Kukanganisa kwekudya kwakaderera-carb
- Iko kunenge kusina glucose mukudya, iyo inoda muviri kushanda nemazvo. Kushaikwa kwayo kunogona kukanganisa mano epfungwa. Zvichida iwe uchaona kuti zvave zvakanyanya kuoma kuunganidza pfungwa, iwe unofanirwa kushungurudza ndangariro yako, dzimwe nguva kukurumidza kwekuita kunononoka. Ichi chokwadi chichanyanya kunzwiwa neavo vane zino rinotapira, avo vakambodya zvinopfuura zvigadzirwa zvakakwana umo glucose inogara. Ichokwadi kuti hapana maswiti, kunyange mumhando yeuchi uye michero yakaomeswa, inogonawo kukanganisa mafungiro evaya vane zino rinotapira, zvichiita kuti vashuve zvokudya zvavanofarira uye chido chekusiya kudya pasina kupedza zvavakatanga.
- Kudya zvakanyanya mapuroteni chikafu kunogona kukonzera kushushikana kwakanyanya paitsvo, pamwe nepamwoyo hurongwa. Izvi zvinokonzeresa kukwana kudya kwe potassium, iyo inoonekwa pamwe nechikafu ichi.
- Kuwanda kwecholesterol muropa kunogona kuwedzerawo, izvo zvinokanganisawo muviri. Kuti uderedze mukana wekukuvara, usaramba uchienderera pakudya kwakaderera-carb kwenguva yakareba kupfuura yakatarwa nguva uye usacheke zvakapfuura zvinokurudzirwa.
- Izvo zvakakosha kuti uzive kuti ketone miviri, iyo inogadzirwa nekuda kwekuwanda kweprotein mune chikafu, inobatsira kushambidza mafuta kubva mumuviri. Nekudaro, ivo vanogona kutora zvimwe zvinobatsira zvinhu izvo zvinongodiwa chete mukushanda kwakakodzera kwenhengo dzese nemaitiro. Nekuda kweizvi, vanhu vanocherekedza kushaya simba mavari, vanotarisana nehope uye kunyangwe dzungu. Panyaya iyi, mira uone chiremba. Zvichida kuti haufanire kurasikirwa nehuremu pane chikafu ichi, hwakazara nematambudziko ehutano.
- Nepo chikafu chakaderera-carb chisingakwanise kunzi chine nzara, hachizvikudzi chakaringana seti yemavhitamini akakosha, micro uye macronutrients. Saka kubatsira muviri uine vhitamini uye mamineral yakaoma hakuzove kwakanyanya.
Kushandisazve yakaderera-carb chikafu
Ichi chikafu, nekushandisa kazhinji, chinogona kumutsa kudhakwa kwemuviri nemapuroteni. Naizvozvo, nyanzvi dzakasimba hadzikurudziri kuidzokorora kazhinji kanopfuura kamwe chete pamwedzi.