Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1150 Kcal.
Sekureva kwevanyanzvi vezvepfungwa, kurema kwakanyanya kunowanzoitika nekuda kwechimiro chemukati chisina kunaka. Kuti uderedze huremu, dzimwe nguva hazvina kukwana kungochinja chikafu chako, iwe unofanirwa kuchinja mafungiro ako. Izvi ndizvo zvinotarisirwa kudya kwepfungwa. Chinangwa chayo chikuru ndechekukunda tsika yekusasarura uye nekukurumidza kutora chikafu. Unogona kudzora uremu uchishandisa nzira iyi nechero huwandu hwemakirogiramu. Izvo zvese zvinoenderana nekuti unonamira pairi kwenguva yakareba sei, uye nehunhu hwemuviri.
Zvepfungwa zvekudya zvinodiwa
Zvinoenderana nemisimboti yekudya kwepfungwa, vanhu vese, kunze kwezviitiko zvehutano matambudziko, vanowedzera huremu nekukurudzira kusasimba kwavo. Naizvozvo, isu tinofanirwa kufunga nezve maitiro nezvechikafu, chikafu uye kudya zvakanyanya. Nyanzvi zhinji dzezvepfungwa dzinobvuma kuti, ari mune yekushushikana, munhu haana kudya zvinovaka muviri kana (izvo zvinoitika kazhinji kazhinji) anodya chikafu chakawandisa kupfuura chaanonyatsoda.
Uchitarisa kudya kwepfungwa, unofanirwa kudzora kudya uye kuumbwa kwechikafu chakadyiwa, zvisinei nekuti uri mudunhu ripi. Unofanirwa kudzidza maitiro ekuyedza kuravira nekunhuwirira kwechikafu, mubatanidzwa wezvinhu zvinoverengeka zvekudya mune kamwe kudya . Sekureva kwevagadziri vechikafu, maitiro aya anobatsira kuti munhu adzidze kugutsikana nechikafu chidiki pane pakutanga.
Kana iwe ukapinda mune inonetsa mamiriro, edza kuzvidhonza iwe pamwe uye kudzora manzwiro ako, izvi zvinoderedza kugadzirwa kweadrenaline. Pakaitika chero chiitiko chakakanganisa mamiriro ako, iwe unofanirwa kudya muzvikamu zvidiki. Panguva imwecheteyo, edza kutsenga chikafu mushe uye usamhanye. Kana iwe uchida kubata kushushikana, edza kukurira ichi chishuwo nekumwa girazi remvura isina mvura kana isina simba tii. Zvakare, iwe unofanirwa kuita izvi mumasip madiki.
Kuzadza muviri nechikafu kunofanirwa kunge kuri iko chete kana nzara chaiyo ichiitika. Nzira yekudzidzira kuziva yechokwadi nzara kubva pamanzwiro (zvishuwo zvekungotora matambudziko avo)?
- Nzara yepamoyo inogona kubata munhu chero nguva, kunyangwe nekukurumidza mushure mekudya. Uye chishuwo chemuviri chekudya hachigone kumuka kana dumbu razara. Nekudaro, kana mushure mekudya iwe uchida kuva nechimwe chinhu chekudya (hongu, kana usati wadya chakati wandei chikafu), saka inzara yemupfungwa iyo inoratidza.
- Kana, nenzara yepanyama, tinongoda kudya, uye hazvina kunyanya kukosha kuti ndezvipi zvokudya zvekudya, chinhu chikuru ndechokudzikisa nzara, uye nekunzwa nzara isu, sekutonga, tinoda zvimwe zvigadzirwa. Uye kazhinji zvine chekuita nechikafu chatinoda. Semuenzaniso, avo vane zino rinotapira mumamiriro ezvinhu akadaro vanotsamira pamasiwiti, makeke uye zvakafanana zvakakwirira-calorie zvinonaka. Nzira iri nyore yekuzviedza iwe pachako: kana wakagadzirira kudya zvishoma apuro, saka une nzara; uye kana usingade apuro, hautombodi kudyawo. Zviri pachena kuti mune iyi nyaya, manzwiro ako ari kuchema.
- Nzara yepamoyo inowanzoda mheni-kugutsikana nekukurumidza, asi chishuwo chemuviri chekudya, sekutonga, chinogona kumirira kwenguva yakati.
- Kana iwe ukadya zvaunonzwa, iwe uchazviita kunyangwe waguta. Uye kana iwe uchigutsa nzara chaiyo, saka kurumidza kuzadza uye kumisa kutsenga.
Mushure mekuputika uye kubatwa kwenzara yemanzwiro, munhu anonzwa mhosva, kunyanya kana achiedza kudzikisa huremu, uye husimbe husingadzorwi hunokanganisa izvi.
Kuti kudya kwepfungwa kuve kwakabudirira sezvinobvira uye kuti kusave chinhanho chinotevera chekufema uremu, vafambisi vayo vanotikurudzira kuti tinzwisise kuti sei tichida kudzikisa huremu. Nyanzvi dzezvepfungwa hadzikurudzire kurasikirwa nehuremu hwechimwe chiitiko, nekuda kwemumwe munhu. Mushure mezvose, vanhu vanogona kukakavara, zviitiko zvinopfuura, uyezve chinangwa chakarasika. Mushure meizvozvo, avo vanorasikirwa nehuremu vanowanzo zorora uye vanowana zvakare mapaundi akarasika, uye dzimwe nguva vanopora zvakatowanda kupfuura vasati vadya. Iwe unofanirwa kudzikira uremu kunyanya iwe pachako - nekuda kwehutano hwako, runako, kuzvivimba uye zvimwe zvakakosha zvinhu kwauri.
Zvino edza kudzidza kudzikama. Mamiriro anoshungurudza uye kugara uchingotya zvinogona kutungamira kune seti yemamwe mapaundi. Usaende kutafura (ndoda kudya paunenge uchienda) kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinyatsofarira Kudya zvakanyanya mune ino mamiriro kuri nyore kwazvo! Izvo zvinofanirwa kuyeukwa kuti kunzwa kwekuzara hakuuyi ipapo ipapo, saka zvakakosha kuti usazvipinza mukumhanya. Kuti ukurumidze kunzwa kuguta, idya zvekudya zvakawanda - michero, miriwo, sezvo fiber inobatsira kuzadza dumbu.
Idya zvakanyanya kunhuwa. Zvinoratidzwa nesainzi kuti vanhu vanodya chikafu chine spicy kunhuhwirira havawanzo kudyisa. Wedzera hanyanisi, garlic, herbs, nezvimwewo kune zvigadzirwa. Usangozvipamhidzira. Kana iwe ukadarika nechikafu chinonhuwira, pane zvinopesana, iwe unogona kukudziridza chido chekuwedzera.
Ipa zvinodiwa kune hutano hweprotein. Chokwadi ndechekuti zvigadzirwa zvavanazvo zvinopa kunzwa kuguta kwenguva yakareba.
Edza kusadya mukambani, sezvo zviri nyore kwazvo kudya zvakanyanya. Naizvozvo, kana, zvakadaro, iwe usingakwanise kurega kuva nechikafu munharaunda, unofanirwa kudzora chikafu chaunodya zvakanyanya.
Kudya kwepfungwa hakumanikidze kuramba chero chikafu. Kuti urege kuputsa, iwe unogona kusiya chero chinodikanwa chinonaka mukudya, asi zvishoma. Panguva imwecheteyo, zvakakosha kuti uzvirongedze wega kune yakafanira uye yakaenzana chikafu. Iwe unofanirwa kunzwisisa izvo, iti, chikamu chekottage chizi chine michero kana miriwo yemidziyo ine nyama chichava noutano hwakanaka uye kugutsa muviri wako kupfuura chidimbu chekeke. Chimbofunga kuti ichi chinenge chechipiri kunakidzwa kwekeke kuchakuita kuti utambure nekuzvipa mhosva kana kupedza zuva rese mujimu uchipisa marori. Kuchivira zvihwitsi kunobatsira zvikuru kukunda michero yakaomeswa, jamu, huchi chaihwo. Pese paunodya, funga nezvekuti chikafu ichi chinobatsira sei muviri wako.
Kudya Kwepfungwa.
- akaonda mapuroteni (kottage chizi, kefir, shoma shoma unsalted chizi);
- makabhohaidhiretsi (tora kubva kuzviyo);
- kubva kune zvigadzirwa zveupfu zviri nani kusiya chingwa chiduku chezviyo uye makiki akaonda pane menyu;
- ita shuwa yekuzadza menyu nezvibereko, miriwo, michero;
- oiri yemiriwo inozopa mafuta kumuviri.
Sezvauri kuona, hapana yakajeka menyu iyo inofanirwa kuteverwa zvisina mubvunzo. Iwe unogona kuzvironga zvichibva pane zvaunofarira.
Nezve huwandu hwekudya pakudya kwepfungwa, kuitira kuti iwe usanzwe kusagadzikana, idya kakawanda sezvaunoda (zvinoenderana nemaitiro ako ezuva nezuva). Asi zvine mutsindo, kana zvichibvira, zvinokurudzirwa kuomerera kuchidimbu chikafu. Kugara uchishandisa chikafu kuchakubatsira kuti usanyanya kudya, nekuti nzara yakasimba yenzara haizove nenguva yekukura. Sei uchidya zvakanyanya kana iwe uchinzwisisa kuti muawa imwe kana maviri iwe unogona kuwana tudyo? Uye zvakare, sezvamunoziva, chidimbu chekudya chinobatsira kukurumidza metabolism (icho chinosundira muitiro wekudzikira uremu) uye zvine mhedzisiro pane kushanda kweiyo gastrointestinal turakiti. Kana iwe usina chokwadi chekuti koriori yezvakadyiwa zvako inokodzera kudzikira uremu, zvifungire uye zvidzikise kusvika ku1500 (mashoma 1200) macalorie. Zvino, uchinge wasvika pahuremu hwaunoda, chiusimudze, uchifunga mumitemo yekutanga yakatsanangurwa pamusoro.
Izvo zvakakoshawo kutaura nezve zvinogona kuparara. Kana iwe nechimwe chikonzero iwe wakazvibvumira iwe pachako chikafu chakawandisa, usazvirove iwe pachako uye kufa nenzara. Ingo tora mhedziso kubva pane zvakaitika woenderera mberi. Chokwadi nekufamba kwenguva, pachave nekukanganisa kushoma kwakadai, uye semhedzisiro, nekuda kwekuita kwepfungwa, ivo vanonyangarika zvachose. Mushure mezvose, nei uchinyanya kudya kana iwe uchikwanisa kare kudya zvaunoda uye kana iwe uchida?
Muenzaniso kudya kwepfungwa kwemazuva matatu
Zuva rekutanga
Chikudya chamangwanani: chidimbu chechingwa che rye nechidimbu che feta cheese; mazai akakangwa kubva kune rimwe kana maviri mazai ehuku; tii kana kofi.
Kwekudya kwemasikati: girazi rechisikwa yogati ine mashoma mazambiringa.
Kwekudya kwemasikati: chikamu chebeetroot muto neakaonda huku fillet; cocoa pamwe nekuwedzeredzwa kwemafuta mashoma mukaka.
Manheru masikati tudyo: mashoma mashoma makeke uye herbal tii.
Kudya kwemanheru: maspuni maviri emapatata yakakanyiwa (zvichida pasina kuwedzera mafuta); steam beef cutlet kana kungobika nyama yemombe fillet; apuro uye kabichi saladi; chai.
Zuva repiri
Chikudya chamangwanani: chikamu che oatmeal yakabikwa mumvura kana mukaka wakaderera-mafuta, pamwe nekuwedzera kwemuchero muduku wakaomeswa; hafu yegrapefruit.
Zvokudya zvemasikati: maspuniji mashomanana egungwa uye mazai ehuku yakabikwa.
Kwekudya kwemasikati: hove yakabikwa yakabikwa nemiriwo; chibage chakazara chingwa uye tii.
Masikati snack: chidimbu chidiki cheiyo isina kutapira muesli nemukaka kana yakaderera-mafuta kefir.
Kudya kwemanheru: yakabikwa sosi yemuriwo ine zvidimbu zvidiki zvehuku yekuzadza.
Zuva rechitatu
Chikudya chamangwanani: chikamu cheparera bhari nemaapuro akaomeswa kana zvishoma zvemimwe michero yakaomeswa; maviri e rye croutons, anogona kuzorwa nekadiki kadiki-mafuta curd cheese; apple compote kana muto wemumba.
Lunch: banana cocktail nemukaka.
Zvokudya zvemasikati: chikamu chekabichi yakabikwa nehowa; beet saladhi ine diki walnuts uye girazi rematomatisi uye karoti juice.
Masikati snack: kiwi uye pear saladi kana michero puree.
Kudya: yakabikwa dzungu uye berry compote.
Contraindications kune kudya kwepfungwa
Kudya uku hakuna zvinopesana.
Izvo zvakanakira kudya kwepfungwa
- Hapana zvirambidzo zvakasimba pakusarudzwa kwezvigadzirwa.
- Nesangano rakaringana rekudya, unogona kudzikira uremu usinga nzwe nzara.
- Kudya kwepfungwa kwakaringana maererano neyakavaka muviri, haina kukuvadza uye kunetsa kune muviri.
- Zvigadzirwa zvinobatanidzwa mairi zvinobatsira pakuvandudza hutano nekuonekwa.
Kukanganisa kwekudya kwepfungwa
- Basa rakakomba repfungwa uye kugadzirisa kwemaitiro ekudya zvinodiwa.
- Kana iwe wajaira kunyanyisa kudya, kusagadzikana kunogona kunzwika pakutanga.
- Sezvo pasina yakajeka menyu, havazi vese vanogona kuinyora nenzira kwayo, vachipa muviri zvinhu zvakakosha zvinobatsira (panogona kuve nekufutisa nenzira imwe mumafuta kana makabhohaidhiretsi).
Kudzorerazve
Kana iwe uchinzwa wakasununguka, iwo akakosha masimboti edzidziso yepfungwa anogona kugara achiteerwa.