Vitamin-protein chikafu, mazuva gumi, -10 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1000 Kcal.

Iyo vhitamini-protein chikafu chakakodzera kuve chakakurumbira. Kwemazuva gumi ekudya, iwe unogona kushandura zvakanyanya muviri wako, uchirasikirwa kusvika pamamirioni manomwe asina basa. Unyanzvi uhwu hwakatamisirwa, sekumwe kuongorora kwevanhu vazhinji, zvakapusa uye hazviperekedzwe nemanzwiro asinganzwisisike enzara. Chii chakavanzika chake?

Zvinodiwa zvevhitamini-protein chikafu

Maererano nemitemo yekudya uku, unogona kudya chete mapuroteni uye vhitamini chikafu, uchiramba zvachose mafuta. Izvo zvakare hazvikurudzirwe kuwedzera akasiyana siyana mwaka, sosi, nezvimwewo kune chikafu. Hazvibvumirwe kuwedzera munyu mushoma kune chikafu. Iwe unogona zvakare kuwedzera kuravira kuchikafu nekuwedzera chaiwo masango.

Mavhitamini nemapuroteni anofanirwa kudyiwa mukudya kwakasiyana, achiomerera kunheyo dzezvikamu zvinovaka muviri uye kuchengetedza kumbomira kwemaawa 2,5-3 pakati pekudya.

Haisi chakavanzika chokuti mitemo yezvokudya zvakasiyana inotungamirira mukurasikirwa kwehuremu mukati uye pachavo, uye pamwe chete nemazano ekudya kwevhitamini-protein, mhedzisiro yacho yakapetwa kaviri. Zvakare, kurasikirwa nehuremu uchishandisa nzira iyi imhaka yekuti kuwedzera kudyiwa kwezvigadzirwa zveprotein pamwe nekuderedzwa kwemafuta nemacarbohydrates kunobatsira kupisa adipose tishu nekukurumidza. Inoita kuti kudya kuwedzere kushanda uye kuiswa kwezvokudya zvakapatsanurwa.

Protein chinhu chakakosha chekugadzirisa mhasuru uye kukura. Inobatsirawo kupa okisijeni kunhengo nematishu emuviri. Nekushaikwa kweprotein, matambudziko mazhinji anogona kumuka: kuderera kwemazinga ehomoni, kukanganisa mukushanda kwechiropa, itsvo uye enzymatic masisitimu, kuderera kwebasa rehuropi uye kunyange kukura kwe dystrophy.

Miriwo nemichero zvinonyatsozadzisa mapuroteni, kuva dura rezvinhu zvinobatsira (antioxidants, minerals, vitamini) inobvumira muviri kushanda zvakanaka. Mabhenefiti ezvipo zvechisikigo akakosha nekuda kwekuti iwo ane yakawanda yakawanda fiber. Inosimudzira kushanda kwematumbo uye inobatsira muviri kuzvidzivirira kubva kuchirwere. Sucrose, iyo inowanikwa muhuwandu hwakakosha mumichero, inoderedza kushuva kwemasiwiti, ayo anowanzo kudzivirira masiwiti asingagadzirike kubva pakurasikirwa uremu. Uyezve, kusiyana nemasiwiti mumakeke, masiwiti, makeke, sucrose haina kukonzera kuvimba. Yakaderera mumakoriyori, michero nemiriwo zvigadzirwa zvine huwandu hwakakura hwemvura uye inopa nekukurumidza uye kureba saturation.

Zvinokurudzirwa kutora 5-6 kudya pazuva, uchiramba kudya kwemaawa mashoma asati avata. Izvo zvinodikanwa kuti udye huwandu hwakakwana hwemvura, kunyanya, kuitira kuti zvigadzirwa zvekuora zvibviswe kubva mumuviri, izvo zvichave zvakanyanya kuwanda panguva yekudya. Mukuwedzera kumvura yenguva dzose, unogona kunwa tei nekofi, asi usawedzera shuga kune zvinwiwa zvako. Zviri nani kurega shuga inotsiva zvakare. Zvimwe zvinwiwa (kunyanya doro) zvinorambidzwa zvachose.

Chii chakananga chaunoda kudya uchishandisa nzira iyi? Iro boka reprotein rezvigadzirwa rinosanganisira: mazai ehuku (anotarisa pakudya kweprotein), zero-fat cottage cheese, nyama yakaonda, hove (zvichida zvekudya zvegungwa), cheese ine zvishoma muzana yemafuta uye kwete yakanyanya munyu, sausage yakaderera-mafuta mune diki. mari. Inokurudzirwa kudya cheese uye soseji pakutanga kwezuva, kana zvichidiwa. Boka revhitamini rinosanganisira michero isina kunyorova, michero yecitrus, miriwo (chero ipi zvayo, kunze kwekaroti uye mbatatisi). Saizi yekushandira haina kuratidzwa zvakajeka. Idya kusvika waguta. Zvakaoma kudyisa neprotein zvigadzirwa, kunyange iyo yakaderera-mafuta, nekuti inoguta zvakakwana.

Iko kune zvakare wechipiri musiyano weprotein-vhitamin nzira. Muchiitiko ichi, chikafu chekupedzisira chinofanira kuitika panguva inokwana maawa gumi nemasere, kunyangwe uchinonoka sei kurara, uye unofanirwa kudya kwemanheru nechikafu chehydrohydrate (idya imwe mhando yeporridge). Iyo yakasara yemitemo yekudya yakafanana neye yekutanga sarudzo.

Usakanganwa nezve kurovedza muviri pane zvaunodya. Nekuda kwekuvapo kweprotein yakakwana mukudya, panofanirwa kuve nesimba rakakwana remitambo. Nesarudzo inokwanisa yekurovedza muviri, mhedzisiro yekutevera mitemo yekudya ichanyanya kuoneka, uye muviri unowana kwete kuwirirana chete, asiwo kusimba uye kukodzera.

Kunyangwe iyo vhitamini-protein chikafu chinogona kutevedzwa kwemazuva gumi, kekutanga zvinokurudzirwa kuti ugare pairi kwemazuva asingasviki manomwe. Kana iwe uchida kurasikirwa neiyo mashoma kwazvo makirogiramu, iwe unogona kudzora hunyanzvi zvakanyanya.

Kubuda mukudya kunokoshawo zvikuru. Inenge nguva yakaenzana yenguva yawakashandisa panzira, iwe unofanirwa kudya nenzira yakafanana, nekutanga kudya 1-2 pazuva, kunosanganisira iyo chaiyo makhahydrates (zviyo uye chingwa chezviyo). Izvo zvichiri kudikanwa kudzikisa kuvapo kwemafuta, zvakakangwa zvekudya, zvigadzirwa zveupfu, doro, zvine shuga-ine chikafu uye zvinwiwa pane menyu. Shingairira kudya kwakakwana uye mararamiro anoshingaira. Ipapo mhedzisiro yekurasikirwa uremu haizove pasina.

Vitamin-protein chikafu menyu

Muenzaniso wekudya kwevhitamini-protein chikafu kwemazuva matatu (3st sarudzo)

Muenzaniso wekudya kwevhitamini-protein chikafu (2nd sarudzo)

Contraindications yevhitamini-protein chikafu

• Zvisinei nekuti chikafu chevitamin-protein hachigone kuverengerwa senzira dzakanyanyisa, vakadzi havagone kuitevera panguva yekuzvitakura uye pakuyamwisa mwana.
• Nekuda kwekuwanda kweprotein mukudya, chikafu ichi chakapesana muzvirwere zveitsvo nezvirwere zvine chekuita nekushanda kwematumbo.

Kubatsirwa kwevhitamini-protein chikafu

Vanodya zvinovaka muviri, vanachiremba, uye varairidzi vemuviri vanobvuma kuti kudya kwevhitamin-protein kune zvakawanda zvakwakanakira.

1. Anotidzidzisa kudya zvishoma, hazvidi kutengwa kwezvimwe zvisingawanzo zvigadzirwa uye kugadzirwa kwemidziyo yakaoma.
2. Maitiro acho zvakare akanaka kune icho chikonzero icho chinobatsira kudzikisa uremu pasina kunzwa nzara, kushaya simba uye zvimwe zviratidzo zvekudya.
3. Kudya uku, zvakasiyana nemamwe akawanda, kwakaringana maererano neseti yezvinovaka muviri mukudya. Kunyangwe, kana iwe uchida, kutora vhitamini uye mamineral yakaoma hazvizove zvisina basa.
4. Kudya kwevhitamini-protein nzira yakasiyana chaizvo. Yakawanda yevhitamini uye mapuroteni zvikamu zvinopihwa, saka iwe unogona kusarudza zvigadzirwa nekufunga kwako uye kugadzira menyu kuitira kuti urege kufinhwa nazvo.

Kukanganisa kwevhitamini-protein chikafu

• Zvakaoma vhitamini-protein chikafu chinogona kupihwa kune vanotapira vanoda.
• Zvichavawo zvinonetsa kugara pairi kune vanhu vakabatikana vasina mukana wekudya zvishoma.
• Izvo hazvigoneke kutevedzera chikafu ichi kwenguva yakareba kwazvo, saka haina kukodzera kune vanhu vane huwandu hunowoneka hwehuremu hwakawandisa uye vanoda kudzikira huremu zvinoshamisa.

Kutangazve kudya kwevhitamini-protein

Hazvikurudzirwi kuomerera kune vhitamini-protein chikafu kazhinji kanopfuura kamwe chete pamwedzi 2-3.