Mukati
Zvichiri kukura muviri, asi pazera iri rine mahormone echisimba uye nekurwisa kukuru kweruzivo pahuropi, zvinoda chikafu chakakodzera. Kugara mumadhorobha, mujaho pakati pevakaroora, kuda, kushomeka kwekurara uye kushaya hanya - izvi zvinwiwa zvisingaperi zvinwiwa, zvinwiwa zvirikuenda, yakawanda caffeine uye kuwanda kwemaswiti. Nzira yekudya zvakanaka kune vadzidzi kuti parege kuva nezvinetso nekuneta, kutya uye mudumbu?
Mutemo 1. Kupisa kwekuseni
Chisvusvuro chemudzidzi hachifanire kuve chakareruka uye chikafu. Kunyanya carbohydrate porridge, pasta kana mbatatisi. Iyo ndiro inofanira kunge yakabikwa kana kubikwa - isina fries kana greasy gravy.
Iyo starchy side dish inotorwa zvishoma nezvishoma, nokuti chiyero cheglucose muropa hachisvetuki, asi chinoshanduka zvishoma nezvishoma, chinopa simba tisati tadya, kusanganisira yekushanda kwepfungwa. Zvinokurudzirwa kuwedzera kudya kwemangwanani nemiriwo kana michero, kugeza pasi netii, muto kana kofi nemukaka. Wedzera bhotela kana mukaka kune inopisa inopisa.
Carbohydrate breakfasts inogona kuchinjwa kana kuchinjwa neprotein - omelet nemiriwo uye kefir kana cottage cheese ine additives - yogurt nemichero. Sarudza zvigadzirwa zvemukaka zvakaderera mumafuta, asi kwete 0%.
Cherekedza zvaunonzwa: mushure mekudya kwekuseni kwakakodzera, iwe unofanirwa kunzwa kuwedzera kwesimba, kwete kutsimwaira. Chinja kudya kwako kwekudya uye dhayeti kuitira kuti iwe usade kurara vakaroora mushure mekudya kwekuseni.
Mutemo 2. Liquid masikati
Liquid hot soup - hove, nyama kana muto wemuriwo - iri nani kunyura uye inotora vhoriyamu hombe mudumbu, zvinoreva kuti macalorie anodyiwa masikati chikafu chakakura zvishoma. Zvinokurudzirwa kuti muto hauna kunyanyisa mafuta, unofanirwa kupa chikafu chakasviba.
Chidimbu chehove yakaonda kana nyama inofanirwa kuwedzerwa kune muto, miriwo - saradhi kana stew, chimedu chechingwa chine bran. Kuti udzorezve huropi hwako kuita homuweki kana zvimwe zvidzidzo, unogona kuzvibatira kune dhizeti - muchero kana chimedu chechokoreti chaicho.
Mutemo 3. Ruramisa tudyo
Sandwichi dzakasiyana, uye haisi yega yega njodzi yemudumbu. Somuenzaniso, chinja soseji nenyama yakaonda yakabikwa, wedzera lettuce nematomatisi kana bhero mhiripiri nekarotsi, shandisa chingwa chezviyo sehwaro, uye shandisa yogati kana chizi isina mafuta mashoma pane mayonesi.
Mutemo 4. Zvishoma zvine caffeine
Caffeine, hongu, inosimudzira uropi uye inosimbisa. Asi kwete kwenguva refu. Mushure mechinguva, muviri unozoda mugove mutsva, semhedzisiro, mushure mezuva rekuti caffeine mutoro iwe unozonzwa wakanyanyisa, izvi zvinotyisidzira kushaya hope, kutarisisa, kurara zvisina zororo uye zvichizotevera kuunganidzwa kwekuneta uye kusingaperi kushushikana.
Inwa kofi zvakanyanya mangwanani, kwete kupfuura 2-3 makapu pazuva. Ipa zvinwiwa zvechisikigo pane zvinwiwa zvekukurumidza kubva kumashini ekutengesa. Mumaawa anotevera musati mavata, inwa chete yakachena, ichiri mvura.
Mutemo 5. Kudya kwemanheru
Kuungana kwevadzidzi pakudya kwemanheru kunowanzova doro, tumwe tumwe tusina kunaka, kana chikafu chine mafuta akawanda. Iwe unofanirwa kumira nemaitiro akadaro, kana zvisina kudaro iyi ndiyo nzira yekuenda kune gastritis. Usiku, zvinokurudzirwa kuva nechikafu nechinhu chakaviriswa kana kubika hove nemiriwo, chidimbu chechizi, girazi remukaka, omelet inokodzera chikafu.