Kurema kuwana chikafu

Panguva iyo ruzhinji rwevagari vepasi rose vari kutsvaga nzira dzinoshanda dzekugadzirisa huremu hwakawandisa, kuchine vanhu vanorota kuzviwana. Uye panogona kuve nezvikonzero zvinoverengeka zveizvi. Semuenzaniso, kuonda kwakanyanya kwevakadzi, kunovatadzisa kubata nhumbu, kana kurema kushoma kwevanhurume, izvo zvavanoda kuwedzera kuti vawedzere kuve vakanaka uye vakanaka. Uye dzimwe nguva zvirwere zvebhanari, izvo zvinowanzove shamwari dzeakapera uye asina kusimba muviri.

Nutrition uye yakaderera huremu

Kutambura nekuonda, vanhu vanowanzo shingairira kutsvaga kwakakosha kudya, mabikirwo uye kunyangwe mishonga yaizovabatsira kugadzirisa matambudziko aripo. Uye mune ino mhirizhonga isingaperi, vanokanganwa nezvechinhu chakakosha - kushanyira chiremba. Mushure mezvose, kuonda kunogona kuve chiratidzo chehurwere hwakakomba hunosanganisirwa nemetabolism, kushomeka kwekugaya kwezvimwe zvekudya, kana huwandu hwecholesterol, hunogona kuongororwa chete neane ruzivo ruzivo.

Zvakangodaro, kana pasina matambudziko ehutano, unogona kutanga kugadzira dhayeti yako nyowani. Pese pazvinokwanisika, inofanirwa kusanganisira yakagwinya, chikafu chekoriori zvakanyanya sezvinobvira uye zvishoma zvekudya zviri nyore, machipisi nemaswiti, kana chero chinhu chinokonzera kufutisa, asi hachinei nehutano. Mushure mezvose, zvirokwazvo, chinangwa chako ndechekuwedzera huremu, uye kuramba wakasimba mumuviri uye uchishanda, nokudaro uchivandudza hunhu hwehupenyu hwako, uye kwete kuhuparadza zvisina tariro.

Jason Ferruggia, nyanzvi yokurovedza simba inobva kuUnited States, anotaura kuti “kuti uwane makirogiramu aunoda, unofanira kudya maawa 2-3 oga oga. Zvakare, zvikamu zvacho zvinofanirwa kubva pahuremu chaihwo hwemunhu - pondo imwe neimwe (0,45 kg) panofanirwa kuve negiramu rimwe. protein pazuva. Mukuwedzera, iwe unofanirwa kutarisira huwandu hwakakwana hwemakhahydrates nemafuta. Uyezve, kune vanhu vane kukurumidza metabolism, chikamu chetatu chezuva nezuva chekudya kwekoriori zviri nani kutora kubva kumaavocado, nzungu, mafuta anotonhora, mbatatisi, mupunga uye pasta. ” Unofanirawo kunwa mvura yakawanda kuti ugare uine mvura.

Chii chekugadzira menyu kubva?

Zvichida, mabhesiki ekudya zvine hutano ave achizivikanwa kwatiri tese kubva kuchikoro. Iko kwezuva nezuva koriori yekudyiwa kwevanhu vane makore 19 kusvika 30 ndeye 2400 kcal. Kana vakapinda mumitambo, inowedzera kusvika 3000 kcal, zvichienderana nerudzi rwayo.

Varume nevakadzi vane makore ari pakati pe31 ne50 vanofanira kudya 2200 kcal, zvichiteerana, vachiwedzera huwandu hwavo kusvika 3000 kcal kana vachida mitambo. Mushure memakore makumi mashanu, vanhu vanoda 50 kcal pazuva musipo kwekuita zvemuviri uye inosvika mazana maviri nemazana maviri kcal, kana paine. Uyezve, kana munhu achida kuwedzera uremu, chiyero chake chinofanira kuwedzerwa neimwe 2000-2800 kcal.

Kuitira kuti uve nechokwadi chekudya kwavo mumuviri, pamwe nekuzvivimbisa hupenyu hwakanaka zuva rese, zvakakosha kuti upinze mapoka ezvikafu zvitatu mune chako chikafu, anoti:

• Mapuroteni. Vanozobvumira muviri kuti uwane mhasuru. Chinhu chakanakisa cheprotein mukaka. Nutritionists vanorayira kuwedzera kune masosi, kugadzira soups yemukaka kubva mairi, kana kungoinwa kuti upedze nyota yako. Mukuwedzera, mapuroteni anowanikwa muhove (salmon, tuna), nyama yakaonda, mazai, nzungu uye mbeu.
• Makabhohaidhiretsi. Haisi chete chinhu chikuru chekuwedzera uremu, zvakare isimba guru rehupenyu hunogutsa, hunoshanda. Unogona kuzviwana mumiriwo nemichero - broccoli, sipinashi, karoti, matomatisi, maapuro, makotapeya, mango, maorenji kana mapainapples. Mukuwedzera, macarbohydrates anowanikwa mupunga tsvuku, zviyo uye pasta, michero yakaomeswa uye mazambiringa akaomeswa.
• Mafuta. Kuti uzadze muviri nemafuta pasina kuwedzera cholesterol yeropa, unofanirwa kudya hove dzine mafuta. Nuts (maarumondi, cashews, hazelnuts, walnuts), mhodzi, bhotela rinotonhora kana mafuta emiriwo zvakakodzerawo. Iyo yekupedzisira inonyanya kuwedzerwa kune yemiriwo saladhi, nokudaro kuvandudza digestibility yezvigadzirwa.

Zvepamusoro gumi nezviviri zvekudya zvinokubatsira iwe kuti uremu

Avocado. Ichi chakanakisa chakakwirira-koriori chigadzirwa chemafuta, kushandiswa kwacho hakukuvadze moyo wemasisitimu. Kune seti ye 2.7 kg pavhiki, zvakakwana kudya 1 muchero chete pazuva.

Mbatatisi. Chinhu chakanakisa sosi yemakabhohaidhiretsi. Inogona kubikwa kana kubikwa, uye inogona kuwedzerwa kumasangweji uye kudyiwa sechikafu.

Mhando dzese dzepasta. Aya ndiwo mamwe makabhohaidhiretsi. Zvirinani kuvabika nemiriwo kuitira kuzadza muviri wako kwete chete nechikafu chekoriori, asiwo nemavhitamini.

Michero yakaoma uye nzungu. Nutritionists kuraira kuvashandisa pakati pekudya kukuru. Iwo akakwira macalorie uye zvakare ane fiber uye yakaoma yemaminerari ayo anobatsira kudzora huremu hwako.

Nyama yakaonda. Iwe unogona kushandisa nyama yemombe kana chena huku. Icho chitubu cheprotein, iron uye zinc, izvo zvisingangopi muviri simba chete, asiwo zvinobatsira kuvaka tsandanyama.

Smoothie. High-calorie, chinwiwa chine utano. Zvirinani kunwa izvo zvacho, zvine mabhanana, mango, huchi nemabriji.

Mazambiringa. Inobatsira kuchenesa ropa, nokudaro kuvandudza kutorwa kwezvokudya.

Peanut butter. Mukuwedzera kune mapuroteni nemafuta, ine magnesium, folic acid, uye mavhitamini E uye B3, ayo anovandudza mamiriro eganda uye huta hurongwa.

Mukaka wese. Iyo yakanaka sosi yemafuta, calcium uye mavitamini A uye D.

Durum gorosi chingwa uye brown mupunga. Havana chete makabhohaidhiretsi uye B mavhitaminzi, uyewo magnesium, iron, calcium, phosphorus uye zingi, asiwo faibha, iyo inozadza muviri zvakanaka.

Chizi yakaoma. Imba yekuchengetera mapuroteni, mafuta uye calcium.

Mafuta ekubikisa. Kunobva mafuta nemaminerari.

Salmoni. Kuti uwane uremu, zvakakwana kudya zvidimbu zviviri pazuva. Izvi zvichave nechokwadi chekuti huwandu hwakakwana hwemafuta nemapuroteni zvinopihwa kumuviri.

Ndezvipi zvimwe zvaungaita kuti uwedzere huremu hwako

1. 1 nguva yekuzvivisa uye mitambo. Kunyangwe zvinganzwike sei, asi mitoro yakadaro inokodzera chete kubatsira kwemunhu mutete. Uye iyo poindi haisi kana yekuti kune hutano hutano mumuviri une hutano. Ingori maminetsi makumi maviri ekupedza kufamba anomutsa chishuwo uye zvinokonzeresa kuburitswa kwema endorphin, zvichidaro kunatsiridza manzwiro. Kunzwa kwakanaka hakusi kungovimbisa hupenyu hunofadza chete, asiwo chishandiso chakanakisa chekukurudzira munhu kuti azvichengete iye nehutano hwake.
2. 2 nzvenga kunetseka. Iyo inoderedza kudya uye inokonzeresa kukura kwezvirwere zvakasiyana siyana. Uye zvakare, kana wakamanikidzwa, muviri unoshandisa mapuroteni kuburitsa mahormone ekunetseka, ayo anozotungamira pakurasikirwa nehuremu. Ndokusaka panguva dzebvunzo uye zvikamu, pamwe nekuunzwa kwemapurojekiti akakosha, vanhu vanorayirwa kuti vawedzere maproteinisi avo ezuva nezuva ne20%.
3. 3 idya muto wemuriwo. Vanowedzera kuda kudya.
4. 4 Bvisa zvinwiwa zvinodhaka uye zvine caffeine nekungozvitsiva nemajusi, mukaka, kana mas smoothies.
5. 5 usashandise zvisina kunaka zvihwitsi (zvihwitsi nemakeke), sezvo huwandu hweshuga hwakawandisa hunokanganisa kufemerwa kwemuviri.
6. 6 wedzera zvishoma tsvuku kune zvemukati mekicheni yako. Izvi zvichavandudza kuda kwako uye zvinonyatso kukubatsira iwe kuti udye zvishoma kupfuura zvakajairwa, zvichikubvumidza iwe kuti uswedere padhuze nezviroto zvako.

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