Kudzidzira kwakakodzera hakutangi nekudziya-up, asi nechikamu chezvokudya zvinonaka uye zvine utano. Kana iwe ukazadza muviri neruzivo, kubudirira kwemitambo kuchave kunofadza kaviri. Nzira yekudya zvakanaka sei panguva yekudzidzira kuvhunduka? Ndezvipi zvigadzirwa zvichakubatsira kuti uwane mhedzisiro yaunoda nekukurumidza? Nzira yekuita sei kudya kunobudirira? Nyanzvi dzehutano hwehutano "Semushka" dzinotaurira pamusoro peizvi nezvimwe zvinhu zvakawanda.
Chikafu cheMutambi
Kune vatambi, hapana chinhu chakakosha kupfuura mapuroteni. Mushure mezvose, chinhu chakakosha chekuvaka kune tsandanyama. Nekudzidzira nguva dzose, zvinokurudzirwa kuverenga zuva rega rega rinobva pa 2-2. 5 g yeprotein pa 1 kg yehuremu. Zviri nyore kuita maverengero anodiwa uchishandisa macalorie matafura ezvigadzirwa kana kusimba maapplication emafoni. Izvo zvinodikanwa kuti mapuroteni aripo mune ese makuru ekudya, nepo ari emhando dzakasiyana: mhuka, miriwo uye mukaka. Izvi zvinoreva kuti iwe uchada seti yemhando yepamusoro, inosanganisira nyama, hove, mazai, nyemba, zviyo, nzungu uye zvigadzirwa zvemukaka zvakaviriswa.
Iyo sosi huru yesimba macarhydrate. Rudzi rumwe chete rwekudzidzisa runokodzera varapi - inononoka, kana yakaoma, makabhohaidhiretsi. Ivo vanozadza muviri nesimba rinogara-refu uye vanochengetedza mhasuru uremu mutoni. Ndokusaka iwe uchifanira kutsamira pamhando dzese dzezviyo, mupunga usina kubviswa, chingwa che rye, pasita kubva kuguramu gorosi, miriwo, miriwo. Asi anokurumidza makabhohaidhiretsi, anomiririrwa kunyanya nemasipi uye mapeke, anofanirwa kukanganwika kamwechete uye zvachose. Iyo yega yega yekusarudzika inogona kugadzirirwa isina kunyanya kutapira michero nemabriji.
Iko kukanganisa kwakakomba kubvisa zvachose mafuta kubva mune yemitambo chikafu. Mushure mezvose, ichi chimwe chakakosha sosi yesimba, inosanganisira yekugadzira kurovedza. Izvo zvinongodiwa chete kuti usvike nenzira kwayo sarudzo yavo uye tarisa pane asina kushatiswa mafuta acids. Naizvozvo, menyu inowanzo sanganisira hove dzegungwa, hove, nyemba, zviyo, miriwo yakasvibirira, makotapeya, nzungu uye mhodzi. Olive, linseed, sesame uye soy mafuta zvakanyanya kupfuma mumafuta akakosha.
Mavhitaminzi, micro-uye macronutrients anoita basa rezvekugadzirisa zvinokonzeresa maitiro akasiyana mumuviri. Vitamin A inobatsira kubereka masero matsva. B mavitamini anobatanidzwa mune metabolism uye maitiro ehematopoiesis. Vitamini C inovandudza mamiriro epfupa uye anobatanidza matishu. Vitamin E inokurudzira iyo yemoyo uye yemasisitimu etsinga, pamwe nekugadzirwa kweakakosha mahormone. Kwokutenga kupi zvese izvi zvakasiyana, zviripachena - kubva kune matsva miriwo, michero uye michero. Nezvevamwe vavo vakaomeswa uye vakaomeswa, zvakare, usakanganwa.
Pane kudzidzisa
Imwe mhosho yakajairika inoitwa nevatangi vazhinji ndeyekurovedza muviri padumbu risina chinhu. Izvo zvinodikanwa kuti udye awa kana maviri usati wadzidziswa. Chinhu chikuru hachisi chekudya zvakanyanya uye kusarudza chikafu chine huwandu hwakawanda hweprotein uye fiber. Zvirinani kusadya mafuta zvachose. Turkey kana huku yehuku ine mupunga wakasviba, saradhi ine miriwo mitsva, bhinzi uye tuna, sangweji yechingwa chezviyo nechidimbu chechizi chine mafuta mashoma uye saradhi yemashizha ingori sarudzo shoma dzinogamuchirwa.
Kana pasina nguva yakakwana yekudya kuzere, unogona kuronga mwenje wesimba rakareruka. Bhanana, bhaa rezviyo kana michero yakaomeswa inoenderana nechinangwa ichi. Zvese izvo izvo muviri unoda pamberi pekunaka kwepanyama-up zviri mumichero yakaomeswa "Semushka". Iyo ipfuma sosi yevhitamini A, B, C, E, K, PP, pamwe ne sodium, potasium, magnesium, phosphorus, zinc, iron, selenium, mhangura. Michero yakaomeswa inozadza muviri nesimba uye nekutaurisa masisitimu ese. Panguva imwecheteyo, ivo havagadzi kunzwa kwekuremerwa mudumbu, ivo vanomedzwa nekukurumidza uye pasina matambudziko.
Sarudza michero yechinyakare kubva pamutsetse we "Semushka" - maapurikoti akaomeswa, madhiri ehumambo, plums nhema kana maonde. Izvo zvinogadzirwa kubva kune yakasikwa yakakura uye yemhando yepamusoro michero zvinoenderana neyechinyakare tekinoroji, saka ivo vakachengeta iyo yekutanga hwema uye inopenya yakapfuma kuravira. Saka hunhu hwakanaka usati wadzidziswa unovimbiswa. Ganhurira kune chikamu chine mwero che 30-40 g yemichero yakaomeswa nguva pfupi makirasi asati aitwa. Kutenda kurongedza kwakaringana, unogona kuenda navo uye unodya zvekudya munzira yekuenda kuijimu.
Mushure mekupedzisa ribhoni
Nyanzvi dzezvemitambo dzinoziva kukosha kwekusimbisa mhedzisiro yakawanikwa panguva yekudzidzira ichangopera. Icho chokwadi ndechekuti ingori panguva ino, kweinenge awa, iyo metabolism inowedzera. Izvo zvakakosha kuti usarasikirwa neino nguva uye nekupa muviri izvo zvinovaka muviri izvo zvinobatsira kuenderera mberi kukurudzira nyama dzemhasuru, uye nekujaira kwakajairwa kuita kuti chimiro chiwedzere kukodzera uye kutetepa.
Chekutanga pane zvese, tiri kutaura nezve mapuroteni, kwete mhuka. Nuts kubva ku "Semushka" ndizvo chaizvo zvaunoda.
Iyo protein yemiriwo iri mavari inoshingaira inosimbisa mhasuru uye inobatsira kupora nekukurumidza mushure mekurovedza muviri. Kuve ane simba antioxidants, nzungu dzinorwisa mahara radicals ayo anoparadza masero emuviri. Uyezve, ivo vanoshingairira kubatsira pakuumbwa kwemasero matsva. Uye ivo zvakare vanomisikidza mafuta metabolism, zvinyoro-nyoro zvinokanganisa maitiro muzvinyama, kunatsiridza kutenderera kweropa, kuve nemhedzisiro inobatsira pamoyo nehurongwa hwemitsipa.
Maamondi anotora nzvimbo yekutanga pachiyero chematewu emitambo. Unogona kuzvizorodza nemaoko mashoma emaamondi akaomeswa nekukurumidza mushure mekudzidziswa, kana iwe unogona kugadzirira kudzoreredza smoothie nekutora kwake chikamu. Gaya 30 g emaarumondi "Semushka" mugumbeze, sanganisa nebhanana rakachekwa uye tsama yesipinashi. Dururirai 200 ml yemukaka wemarmond uye whisk mune homogeneous mass. Iyi smoothie inotakurwa neye organic acids uye antioxidants, ayo anodikanwa nemuviri wakaneta uchangopera iko kwakanyanya Workout.
In amateur mitambo chikafu, unogona kuita pasina zvinorema matambudziko. Chinhu chikuru ndechekugadzirisa zvishoma kudya kwemazuva ese uye kusanganisira izvo zvakanaka zvekudya mukati maro. Michero yakaomeswa uye nzungu "Semushka" ndeyavo pasina kupokana. Iwo ane yakasarudzika musanganiswa wezvakakosha zvinovaka muviri muhukuru hwakawanda, izvo zvakakosha kune muviri nekugara uchirovedza muviri. Nakidzwa nekunakirwa kwechisikigo kwenzungu dzakasarudzwa nemichero yakaomeswa mune yavo yakachena fomu, wedzera kune ako aunofarira kugwinya madhishi, chitima nekubatsirwa uye kunakirwa.