Mukati
Chimiro chemitambo chinowanikwa nenzira yakaoma - iyi inogara ichidzidzira, uye "kuomesa" muviri, uye mararamiro ane hutano. Kukosheswa kununurwa kana cubes kunogona kutengwa chete mushure mekurasikirwa uremu, uye nekuda kweizvi iwe uchafanirwa kusanganisira zvakakosha zvigadzirwa mumenyu.
Nokuda kwechimwe chikonzero, vazhinji vanodzivisa kudya mushure mekuverenga pamusoro pekupedza simba "cucumber" kana "mvura" mazuva. Idzi nzira dzakanyanyisa ndidzo dzakasimba zvakanyanya kushushikana kwemuviri, izvo zvinotungamira kune yekukurumidzira kuchengetedza kwezvinhu zvinobatsira kana uchisiya chikafu. Nokudaro, iwe unoda kuderedza uremu nenzira yakarurama - gadzirisa zvishoma calorie yezvokudya uye uwedzere zvokudya zvinopisa mafuta kune menyu. Kwete, haufanirwe "kuvhunga" miriwo uye zviyo, nekuti kuparara kwemafuta kunoratidza zvimwe zvinonaka uye zvinogutsa zvinongedzo.
Funga nezve TOP 10 zvigadzirwa zvinobatsira mukurasikirwa nekukurumidza kwemamwe mapaundi uye nekunatsiridza kwese kwemuviri.
10 Fresh grapefruit juice
Iyi citrus ndiyo inotungamira padanho, sezvo ma enzymes uye zvimwe zvinhu mukuumbwa kwayo zvinomisa metabolism, inova nechokwadi chekukurumidza kunyudzwa kwezvinovaka muviri uye kuparara kwemafuta. Uyewo, jisi yemichero inopa kubviswa kwehupfu uye kuwedzera kwemvura kubva mumasero, izvo zvinotoita kuti kukurumidza kurasikirwa kwe 1-2 kg mumazuva mashomanana. Koriori yemukati yegrapefruit inongova 30 kcal pa100 gramu, saka inzwa wakasununguka kunwa girazi rekunwa zuva nezuva. Izvi zvinonyanya kuitwa hafu yeawa pamberi pekudya kwemasikati kunorema, apo unoronga kudya huwandu hwemakhahydrates kana, semuenzaniso, nyama ine mafuta. Nenzira, iyo fructose mugrapefruit inobvisa kunzwa kwenzara, saka nekita inogona kuuraya chishuwo chako kwemaawa akati wandei.
9. Green tea
Chinwiwa chinonhuwira chakagara chakakurumbira nekuda kwekugona kubvisa mamwe mapaundi nekuda kwetannins, makatechini uye zvimwe zvinopisa mafuta. Thiamine inoputsa visceral uye subcutaneous lipids, iyo inonyanya kuoma kubvisa kune munhu akadyiswa zvakanaka. Zvakare, yakasikwa girini tii pasina kuwedzera shuga uye flavour inomhanyisa metabolism mushe, ichipa zvirinani kunyura kwechikafu uye kuderedza njodzi yekuiswa kwayo pazvidya. Masayendisiti akaverenga kuti anenge mashanu makapu etii isina kubikwa inokubvumira kuti urasikirwe ne5 kcal pazuva. Kana iwe ukawedzera mukaka wakaderera-mafuta kune green tea, unogona kutsiva zvachose imwe snack uye uchiri kuderedza uremu.
8. Cinnamon
Oriental seasoning inogadzirisa zvakakwana zviri mukati meshuga muplasma yeropa, inoderedza kudya uye inotanga metabolic maitiro. Mafuta-anopisa maitiro esinamoni ave achizivikanwa kwenguva refu, pamwe nekukwanisa kwayo kusimbisa masimba ezvirwere. Manheru echando echando, zvigadzirire ginger inonhuhwirira nesinamoni tii uchiona mafuta akawanda achinyunguduka. Sinamoni inogonawo kuwedzerwa kune kofi, kudya kwekudya, nyama ndiro.
7. kofi
Kofi yakabikwa yechisikigo isina zvinonhuwirira, hupfu hwemukaka uye shuga haina kana macalories. Nechega, zviyo zvinoderedza kudya kwemaawa akawanda, kuderedza kushuva kweglucose (kureva, zvihwitsi), kubatsira kubvisa mvura kubva mumuviri (kurasikirwa kwe1-2 kg), kukurumidza metabolism ne20% uye kupisa macalorie. zvakanyanya kushingaira. Mamwe makapu echinwiwa chine mwero ane simba anotendera iwe kuti urasikirwe akawedzera magiramu emafuta. Kana zvakaoma kunwa kofi yechisikigo, wedzera zvinotapira, fructose uye chete skim mukaka, asi zviri nani kuti usatorwa nekrimu, ice cream (girazi), syrups uye doro (Viennese coffee), kana zvisina kudaro zvinwiwa zvechinwiwa zvinogadziriswa. .
6. Chocolate tsvuku
Kufunga kurasikirwa uremu kungave kunofinha uye kwakaoma? Kwete, nekuti hapana akadzima masiwiti anobatsira ekuderedza uremu. Cocoa bhinzi inokanganisa kudya zvakakwana, ichigutsa zvinodiwa nemuviri zveglucose. Ehe, isu tiri kutaura chete nezve yakasviba chokoreti ine cocoa yemukati inenge 70%. Mudhipatimendi reshuga kana rekudya rechitoro, unogona kutowana chokoreti yakasviba ine fructose kana zvimwe zvinotapira, izvo zvinoita kuti ive chigadzirwa chinodiwa chekuderedza uremu. Muviri unokurudzirwa nesimba rechokoreti uye unotanga kuputsa macalorie zvakanyanya kushingaira, kukurumidza metabolism.
5. Kuchengetedza
Vanhu vazhinji vanodzivirira ma avocado sechikafu chekudya nekuda kwerunyerekupe pamusoro pehuwandu hwemafuta avo. Hongu, muchero une oleic acid, asi inobatsira kurwisa cholesterol uye kugadzirisa mazinga emafuta emuviri. Kune anenge 100 makorikori pa120 g - chiratidzo chikuru, asi simba iri remuchero harina kuiswa nemafuta pamativi! Kusiyana neizvi, kukosha kwekudya kwakadaro kunokubvumira kukurumidza kubvisa kunzwa kwenzara, semuenzaniso, neavocado imwe unogona kutsiva snack yakazara, uye kunyange kuderedza uremu panguva imwe chete. Uye zvakadaro, vezvekudya havakurudzire kudya zvinopfuura muchero 1 mazuva maviri ega ega.
4. Watermelon
Iyo melon tsika idura rekudya fiber uye antioxidants, iyo inobatsira kuchenesa dumbu rekudya uye kunatsiridza kugaya. Chibereko chacho pachacho chine mashuga akaoma anogutsa zvakakwana nzara uye haashanduki kuva mafuta. Uyezve, watermelon ine 90% yemvura - fungidzira kuti uri kungonwa muto wakapfuma usina mavara ekugadzira, zvinotapira, shuga yakanatswa uye mamwe makemikari ayo majusi emabhizimisi akapfuma mukati. The diuretic effect yeberry inokubvumira kukurumidza kubvisa kuzvimba kwezhizha, pamwe nekuchenesa dumbu nematumbu kubva kune chepfu, izvo zvinokubvumira kuti uremerwe uremu nekanenge 1 kg pasina kufamba kusingakoshi kwemuviri. Nokudaro, kwenguva yose yaAugust-September, vadzidzisi vezvokudya vanokurudzira kutsamira pamanwiwa kakawanda, kana iwe unogona kutsiva imwe yezvokudya nayo.
3. ChiKedhi
Hechino chimwe chigadzirwa chisingazoiti kuti kurasikirwa uremu kuve nenzara. Moderate mafuta cottage cheese (zvichida kusvika ku5%) ndiyo yakakosha sosi yemapuroteni uye calcitriol, yakasikwa hormone inoparadza mafuta padanho remasero. Iprotein ye casein mukugadzirwa kwemukaka wakaviriswa yakabikwa zvakakwana uye "inonyengera" muviri kwemaawa akawanda, panguva iyo munhu anenge asina kunzwa nzara. Kudya kwemanheru kana kudya kwemangwanani nekottage cheese kudya kwakakwana, iyo calorie yehuwandu iyo isingakodzeri kunetseka pamusoro. Iwe unogona kutapira chigadzirwa nechipunu chehuchi hwepanyama, michero yakaomeswa kana michero mitsva. Asi isu hatikurudzire kuwedzera shuga kana sour cream kune avo vari kurasikirwa nehuremu.
2. Vegetables
Yese miriwo yakaoma makabhohaidhiretsi ayo anoputsika zvishoma nezvishoma uye haagari pachimiro chedu nemakirogiramu anovengwa. Panguva imwecheteyo, ivo vanonyanya kudiwa pakuderedza uremu kupfuura michero nemabriji, nekuti ivo vanenge vasina sucrose uye fructose. Mimwe miriwo yakasvibira uye miriwo yebindu (celery, sipinashi, nezvimwewo) inotova nediki kana isina kunaka calorie yemukati, saka ivo vanoshingairira kubatsira mukurasikirwa uremu. Dietary fiber inochenesa nzira yekudya kubva kune chepfu, iyo inewo inobatsira pamufananidzo.
1. chihenge
Muchero mutsva une bromelain, iyo inobvumira kutora mapuroteni uye makhahydrates. Mafiibhi akashata emuchero anoita kuti muviri ukurumidze kugadzira chikafu uye kubvisa chepfu, izvo zvinotora simba rakakwana. Zvinhu zviri mupineapple zvinoputsa mafuta aripo, uye fructose inozadza zvakakwana uye inovhiringidza kudya. Kuti uremerwe uremu, zvinokurudzirwa kudya pineapple pakarepo mushure mekutora chikafu chinorema uye chine mafuta, unogonawo kunwa girazi remuchero mutsva. Izvo zvinofanirwa kudziviswa mukudya ndiyo shanduro yekakani uye majusi eindasitiri.
Sezvauri kuona, chikafu hachifanirwe kunge chine "sora" uye "mvura". Pamwe chete nemoyo wekottage cheese, chokoreti inotapira uye michero yakawanda, unogona kurasikirwa neaya makirogiramu ekuwedzera pasina kutora mamwe matanho ekuderedza uremu.