Nzira yekudyisa vechidiki

Kune wechidiki izvi zvinonyanya kuitika - kuti iye / anofanirwa kugara achidyiswa nekudiridzwa - muviri unokurumidza kukura unoda kugara uchitariswa uye zvemhando yepamusoro zvekuvakisa tsandanyama nemapfupa.

Imwe yedzidziso

Munguva yekushanda kukura kwemetabolism mumuviri wemunhu ndiko kwakanyanya, uye protein pachiyero chehuremu hwemuviri kumazera evechidiki chinoda zvakanyanya kudarika munhu mukuru. Muchokwadi, kune vana iyo basal metabolism yakakwirisa kupfuura yevakuru zvakare.

Basal metabolism - ndizvo simba shoma rekushandisa yaida kutsigira hupenyu hwehupenyu mukuzorora, mukusiiwa kwese mukati nekunze pesvedzero mukati maawa gumi nemaviri mushure mekudya. Ndokunge, huwandu hwemacalorie anoshandiswa paunenge wakarara wakanyarara uye uchifema apo moyo unotyaira ropa kuburikidza netsinga.

Kune vadzidzi vechikoro chesekondari iwo mwero wakaringana wemapuroteni, mafuta uye makabhohaidhiretsi mune chikafu iri 1:1:4. Izvo zvakafanira kutaura nezve kukurumidza kukura kwemasaga emwana uye kubhadhara zvakanyanya kuhuwandu ye calcium. Calcium yekumwa zvinoenderana nezviri mukati meiyo phosphorus uye magnesium. Kana zvinhu izvi zvikapinda mumuviri zvakapfurikidza, calcium yacho haingori mukati.

Vana vanofanirwa kuwana zvakakwana mvura - chimwe chezvinhu zvikuru zvemasero emuviri. Kutanga nemakore manomwe evana zvinoenderana nematanho anovimba 7 ml yemvura pa50 kg yehuremu hwemuviri pazuva - zvinwiwa uye chikafu. Mumitemo iyi, zvinwiwa zvinotapira uye zviputi zvekumwa pakarepo hazviverengwe. Mushure mezvose, pamusoro peshuga uye dhayi hapana chimwe chinhu.

Nenzira yevasikana paavhareji 2,760 macalorie akakwana, uye kune vakomana - 3160. Kunyangwe hazvo chokwadi chekuti vechidiki vanogona kuzvitora se "vakawandisa" kana "vasina muviri zvakakwana". Zvakangodaro, zvese izvi "zvinowedzera" kubva pamaonero avo macalorie ari yakanangana nekupedza kuvakwa kwemitumbi yavo. Izvo zvino yakatambanudza kureba kupfuura hupamhi, zvisinei kuti girazi rinoratidzei. Uye iro basa revabereki ndere kutsanangurira mwanakomana kana mwanasikana wako, nei kunyanya izvozvi chikafu chakakodzera chakakosha.

Kutaura zvazviri, ichi hachisi chinhu chitsva: zvishoma zvokudya zvinokurumidza, pamwe nekottage cheese uye nyama yakaonda. Mukaka uye zvigadzirwa zvemukaka ndezvechinyakare iyo sosi huru yecalcium yevana nevechiri kuyaruka. Nyama nehove ndiro, wechidiki anofanirwa kudya mangwanani, kubvira mapuroteni-akapfuma chikafu chinowedzera metabolism uye chinonakidza. Zvibereko (zvirinani 250 g pazuva) uye miriwo inodiwa, uye inenge hafu yemafuta ese anofanira kunge ari mafuta emiriwo.

Uyezve pachikoro chepamusoro mutoro wekudzidzisa unowedzera nekukurumidza. Pasina kudya kwakadzikama zvine hutano uye chaiko chiitiko chemuviri kuti utsungirire nazvo, hazvisi nyore kudaro.

Chii chekuteerera?

Kudya zvisina kukodzera uye chimiro chehutano hwevana uye kushomeka kwezvimwe zvinhu uye mavitamini - matambudziko akajairika enguva yedu. Saka, kushayikwa kwevhitamini C kunonzwa kusvika pa70 muzana yevana, mavitamini A, B1, B2, iron uye calcium - 30-40 muzana, ayodhini - kusvika 80 muzana yevana. Nekuda kweizvozvo, vachiri kuyaruka uye vazhinji vanotambura nezvirwere zvegadziriro yekugaya uye kupererwa neropa. Uye izvi zvinoitika panguva apo muviri unofanirwa kushandisa ese masimba ekukura kuri kushingaira!

Tarisa kuna chiremba wevana nezve zvakaomarara kugadzirira mavitamini - zvinogoneka, anoona zvakakodzera kuti uvape mwana wako kubva kuchikoro chesekondari mumatsutso-munguva yechando.