Yakakodzera chikafu menyu yekudzora uremu: Sei kudya?

Mubvunzo wekutanga chaiwo unopokana nema dieters: maitiro ekuvaka dhayeti yako? Sezvaunoziva, kuti ubvise huremu hwakawandisa, kwete zvakakwana kuti uite maekisesaizi nguva dzose, unofanirwa kufunga nezve tsika dzako dzekudya. Isu tinokupa iwe yakakodzera menyu yekudya yekuderedza uremu, iyo inokubatsira iwe kufamba kana uchironga chikafu chako.

Mitemo gumi yakakosha nezve kudya kwakaringana kwehuremu

Usati waenderera kurondedzero yakadzama yezvakakodzera chikafu menyu yekudzora uremu, chiyeuchidze iwe nezve yakakosha mitemo yekudzora uremu. Izvo ndizvo zvakakosha kuziva kuti munhu wese ari kudzikira uremu!

1. Kuderedza uremu kubva pakushomeka kwekoriori, kwete chikafu chega chega. Kana isu tikadya zvishoma pane izvo zvinodikanwa nemuviri kusimba, inotanga kushandisa yakachengetwa Fund muchimiro chemafuta Izvi zvichatanga maitiro ekudzikira uremu. Chii, riini, uye mune mabatanidzwa api aunodya - izvi zvese hazvina kukosha. Kana iwe ukadya kushomeka kwemakoriori, saka unodzora uremu
2. Zvekudya zvese, zvisinei nekuti wakavadaidza sei, zvakaitirwa kuti munhu adye zvishoma uye agadzire chakakosha chekoriori. Slimming chikafu chinowanikwawo kuburikidza nezvirambidzo muchikafu chaunodya zvishoma zvinovaka muviri uye kubvisa iyo "marara echikafu." Kazhinji, izvi zvinokwana kuchengetedza kushomeka kwekoriori, kunyangwe iwe usinga funge huwandu hwecalori zvemukati zvakananga (asi nechikafu chakakodzera, unogona kudya nezvakawandisa uye zvirinani).
3. Saka kana iwe uchida kuderedza uremu, hapana chikonzero chekudya chete chikafu chakakodzera: huku, buckwheat porridge, ndiro yeholiflower, yakaderera-fat-fat cottage cheese, uye saladhi yemiriwo mitsva. Hapana zvigadzirwa pachezvazvo zvinobatsira kuhuremu, asi kuwanda kwese kwemacalorie.
4. Nemafuta, hupfu, uye zvigadzirwa zvinotapira zviri nyore kwazvo kugadzira akawandisa emakoriyumu, saka chikafu ichi chinofanira kurambidzwa. Asi kana iwe uchikwanisa kukwana izvi zvekudya mumvumo yako yekoriori, unogona kuzvidya pasina kukuvadza pakurasikirwa nehuremu.
5. Nekudaro, zvirinani kunamatira kumenyu kudya kwakaringana: kwete kwekuderedza uremu pakutanga, uye hutano hwavo. Rangarira kuti chikafu chinokurumidza uye zvihwitsi hazvina kukosha kwekudya uye zvinokuvadza muviri kana uchishandiswa muhuwandu hwakawanda.
6. Zvakananga pakurasikirwa nehuremu, nguva yekudya haina kukosha, saka haufanire kuchinja zvachose kudya kwako uye tsika. Ingo rangarira kuti kugadzirira inoenderana nemenu yemusi iwoyo kunokubatsira iwe kudya zvine mwero, kudzikisira kunzwa kwenzara, kukudziridza tsika dzakanaka dzekudya, uye kugadzirisa basa remudumbu.
7. Mapuroteni, mafuta, uye makabhohaidhiretsi haana zvakakosha pakurera uremu. Kupfupisa kwakanyanya kukosha ndiko kuwanda kwekoriori. Asi izvi zviyero zvakakosha kutarisisa kwekuchengetedza mhasuru (mapuroteni), simba rakaringana (makabhohaidhiretsi), kushanda kwakajairika kwehormone system (mafuta).
8. Zvigadzirwa zvinogona kusanganiswa pahote chero nzira, zvakare haina kukanganisa maitiro ekudzikira uremu. Kana iwe uchida kubata chikafu chakasiyana kana kusanganisa chikafu chete nzira inozivikanwa - ndapota.
9. Iyi inotevera kurudziro inongova imwe yeanowanzo sarudzwa menyu menyu kwakaringana kudya zuva nezuva. Unogona kuvaka menyu kuti ienderane neako maficha, kwete hazvo kuti utarise pane "mitemo yekudya." Kana iwe ukafunga macalorie, mapuroteni, makabhohaidhiretsi, uye mafuta, iwe une ruoko rwemahara: rwekudzikisa uremu, idya mukati mePFC.
10. Kugoverwa kwemapuroteni uye makabhohaidhiretsi zuva rese, mabiko ekudya emangwanani uye kudya kwemanheru, zvimwe zvekudya usati uye mushure mekurovedza muviri inongova chidhinha pakuvaka muviri asi kwete kiyi. Izvo zvinonyanya kukosha padanho rekupedzisira rejecha remuviri uye riunze kune chimiro chakakwana.

Kupfupisa. Iyo nyaya yekudzikira uremu inogara ichiuya pasi kune chikafu zvisinei nedhayeti uye menyu yezuva rega rega. Ndokusaka kuverenga macalorie ndiyo nzira yakanakisa yekudzora huremu nekuti iwe unogara uchironga chikafu nekufunga kwayo pasi pemitemo yayo PFC.

Kudya kwakaringana chishandiso chekuwedzera kurasikirwa uremu, izvo zvinokubatsira iwe kuchinjisa tsika dzekudya uye kudya zvakaringana uye zvehutano mabhenefiti.

Menyu yezvakanaka zvinovaka muviri zvekudzora uremu

Izvo zvakakosha kuti uchengete mupfungwa kana menyu ichironga kudya kwakaringana kwezuva rega rega:

• Kudya kwemangwanani kunofanirwa kuve kwakapfuma mumakabhohydrate akaomarara esimba kwezuva rese.
• Fast carbs (maswiti, madhiri, michero yakaomeswa) inonyanyodyiwa mangwanani.
• Kudya kwemanheru kunodiwa kuita zvakanyanya mapuroteni.
• Kudya kwega kwega kunofanirwa kusanganisira fiber (nyowani miriwo, branhoni, zviyo zvese, michero).
• Kanganwa mutemo "usadya mushure me18.00," asi zvirinani kuti usadya pasati papfuura maawa 2-3 nguva yekurara isati yarara.
• Govera macalorie ezuva iri mune zviyero zvinotevera: 25-30% yeKudya kwekuseni, 30-35% pakudya kwemasikati, 20-25% chisvusvuro, 15-20% uchidya.
• 1-2 maawa usati waita Workout zvakanaka kuti udye carbs mukati memaminitsi makumi matatu mushure mekubata kwako - carbs + protein.

Dzokorora kuti kurasikirwa uremu ndicho chinhu chakakosha ndechekuchengetedza huwandu hwekoriori yezuva. Asi kubva pakuona kwekudya kunovaka muviri, hutano, simba, zvakajairika mashandiro emuviri, uye kudzora njodzi yekuparara, zvirinani kutevera mitemo iri pamusoro.

Semuenzaniso menyu yezvakanaka zvinovaka muviri zvezuva racho

• Breakfast breakfast: Akaoma makabhohaidhiretsi
• Kudya kwekuseni kechipiri: Zviri nyore makabhohaidhiretsi
• chisvusvuro: Mapuroteni + Carbs + Mafuta. Ive neshuwa kune fiber.
• Manheru masikati: Carbohydrate, mafuta anogona kunge ari mashoma
• dhinha: Protein + fiber zvakanyanya

Isu tinopa akati wandei emenyu sarudzo dzekudya zvinovaka muviri zvekudzikira uremu. Iyi ingori mienzaniso yesarudzo dzakakurumbira uye dzakabudirira dzeKudya kwekuseni, masikati, uye kudya kwemanheru izvo zvinowanzo kuwanikwa mukutsvedza. Unogona kuve neyako menyu yezvakakodzera kudya kwezuva rega rega zvichienderana nezvinodiwa nemunhu.

Chikafuro:

• Porridge ine michero / michero yakaomeswa / nzungu / huchi uye mukaka (musiyano wakanyanya - oatmeal)
• Mazai akatswanywa nechingwa chezviyo chakazara
• Masangweji nechingwa chezviyo chakazara kana maputi
• Osama bin (sanganisa mazai uye oatmeal uye fry mune skillet)
• Smoothie yekottage chizi, mukaka, uye bhanana (zvinodikanwa kuwedzera yakaoma makabhohaidhiretsi - bran kana oatmeal)
• Yese-yezviyo zviyo nemukaka

Kudya:

• Zviyo / pasita / mbatatisi + nyama / hove
• Miriwo yakabikwa + nyama / hove
• Saladi + nyama / hove
• Muriwo / padivi dhishi + bhinzi
• Supu

Kwekudya kwemasikati ndicho chikafu chinodhura kwazvo; unogona kusarudza chero mubatanidzwa wezvinhu mukuravira kwako.

Kudya:

• Miriwo + yakaonda nyama / hove
• Muriwo + chizi + mazai
• Cheese
• Yogati nemichero

Snacks:

• PP-kubheka
• Nuts
• muchero
• Michero yakaomeswa
• Cottage chizi kana yogati
• Yese gorosi chingwa / vapambi

Kubva pane sarudzo dzeKudya kwekuseni, masikati, uye kudya kwemanheru, gadzira yako yemenyu chikafu zuva nezuva.

Iwo macalorie anozvimiririra akazvimiririra zvichienderana nezvikamu zvavo uye zvakanangwa zvekudya. Nenzira, zvigadzirwa zvemazuva ano zvinoita kuti zvive nyore zvakakwana: Mahara akanakisa emahara emahara maapplication ekuverenga macalorie.

Tarisa maitiro ekudya muvhidhiyo.