Kudya zvinovaka muviri kuti uremu gono

Maererano Bazi Health, nhamba yevanhu vane kufutisa munyika yedu yakawedzera nekaviri mumakore makumi maviri apfuura. Nokuwanda mukuru-mafuta chikafu chacho Kuwanikwa, ungaderedza kurovedza muviri - zvinhu zvakazoita kuti unopfuurira kuparadzirwa chirwere, kuunza nenhamba Russian uye US nhamba. Doctors vari achiyambirawo, vaizviti kuva utano chakanakisisa nhasi hakusi mufashoni chete, asi zvakakodzerawo. Vanhu Most inobudirira, zvisinei kuti murume kana mukadzi, zvinofanira kuva ano kuitika, kuomerera mararamiro utano. Masayendisiti anoti kudya zvinovaka muviri kuti vanhu kuderedza uremu anoita basa guru kupfuura vakadzi. Kufuta kazhinji Anorwira kusimba pabonde vamiririri mupfungwa kusanzwa, ndiwo anokonzera kusanyatsozviremekedza. Zvingavawo tsime matambudziko chokuita zvemwoyo uye nezvimwe zvirwere zvakakomba. Asi kuchinja kwako mazuva zvokudya? Zvinozivikanwa kuti Muterere slimming vanhu havafaniri kuva kunokuvadza uye inorema zvokudya, zuva mafuta zvokudya ukapisa havagoni kupfuudza 1600-1800 kcal, uye kudiwa kudya kanenge 4-5 kanomwe pazuva iri migove zviduku.

Ndinofanira sarudza simba pabonde kudya uye sei kuderedza uremu pasina nzara

Men, mukusiyana kune vakadzi, Vongai peculiarities ari mamiriro muviri, zviri nyore zvikuru kuti kuderedza uremu uye zvakaoma uremu. pezvakaitwa termolipoliza (mafuta unopfuta) zvinobva kuna kwavari zvakasimba zvakakwana, uye kutendeuka makabhohaidhiretsi kupinda mafuta zvinyama anononoka chaizvo. Izvi zvinobatsira kuti vabudirire zvinokosha zvabuda kubudikidza kusarudza kudya zvakakodzera uremu. Kumba, varume zvakakwana kuti kuderedza caloric zviri zuva zvokudya 10-20 muzana kusvika muviri simba kugadzirwa vakatanga kushandisa yayo mafuta reserves. Asi vazhinji akasimba pabonde vari kundipa zvokudya, kuverenga muropa kurasikirwa uremu chinokuvadzwa munhukadzi basa. Men vanosarudza kudzidzisa mitambo, sezvo mukuru chinhu kuti uremu. Zvisinei, havasi kufungawo kukosha zvizere urongwa muviri pamwe macalorie. Healthy kudya varume kuderedza uremu kunoita refu azvipire muviri mumuviri, iyo inobatsira kuti zvinobudirira kuputsa mafuta, izvozvo zvinobatsira kuti richengetedzwe uye nokusimbaradza netsandanyama. vachidya zvikamu zviduku kakawanda zvokudya zvinoita kwete kunzwa kunorwadza nzara uye uremu yekudyidzana. The zvakakodzera zvikuru simba wedzerai marongedzero nevarume zvishoma nezvishoma kuderera caloric kudya apo panguva kuvaka kwetsandanyama nokugara muviri. Inonyatsobudirira Kudya nokuda simba pabonde, vanamazvikokota vakawanda vanotenda puroteni.

The zvazvingava daily kwemapurotini, kwemafuta uye makabhohaidhiretsi nokuda slimming varume

Total caloric yaunodya munhu uyo yakawanda zuva akagara muhofisi kana kumba panguva kombiyuta, anenge 1500-1600 kcal, uye varume vane basa remaoko kana mitambo, parameter ichi inogona yakawedzera kusvika 1800-2000 kcal. Rich mu mapuroteni wedzerai redunhu (uwandu mapuroteni inova 25-30 muzana mafuta yaunodya), anogona kuwedzera muviri uye kuderedza caloric kudya 90-100 kcal pazuva. Yakakwana kudyiwa mhuka mapuroteni uye miriwo mavambo chinobatsira kwete chete uremu, asiwo kuti asashandiswe akurumidze raundi pakuparwa kukundikana zvokudya. Kudya zvinovaka muviri Kudya murume, uyo anoda kubvisa zvakawandisa kilos uye kuramba mugumisiro zvinosanganisira 25% mapuroteni, 15% mafuta uye 60% anononoka, trudnousvoyaemyh makabhohaidhiretsi. Kushandiswa zuva nezuva zvinodiwa mapuroteni (vanhuwo - 1-1.5 g pa makirogiramu kurema muviri, uye vatambi vanoda kuvandudza uye tsandanyama ruyamuro - 2-2.5 g) kunonatsiridza metabolic zvazvingava, kuderera kudya uye simbisa tsandanyama. Uyezve, zvinoita kwetsandanyama kunobatsira kupisa mafuta zvakanyanya uye kugadziridza uremu zvinobudirira.

Ndezvipi zvigadzirwa unofanira kusarudza Muterere?

Protein zvokudya uremu zvinofanira high quality, pamwe risingamboshandisi yakawanda mafuta nyama (nyama, shiri zamu - huku kana Turkey), hove uye gungwa vagere, nomukaka zvigadzirwa, mazai uye nzungu. Of mafuta chete kuunza kubatsirwa unsaturated mafuta acids (mafuta acids). Zvatinofarira rakapiwa Mishonga zvekudya mukuru naOmega-3 mafuta acids: gungwa hove (Sarimoni, Tuna, gungwa Bass, rehove pamunhu, etc.). Mukuwedzera, manyuko zvinokosha mafuta vashumire bhinzi, nzungu, mukaka nezvimwewo. Huwandu makabhohaidhiretsi panguva uremu nyanzvi angarayira kuderedza, asi kwete kuti asava inotonhorera inokosha. yeimwe izvi mune simba, saka kuti makabhohaidhiretsi dzakaoma zvinofanira kuverengerwa nezuva kudya: siyana bota, Porridge (Buckwheat uye oatmeal), rye chingwa, mashava mupunga, uchi. Shandisa navo zviri nani kutanga hafu yezuva. Makabhohaidhiretsi kudzivisa uremu dzinonzi nyore: chichena uye pastries, zvihwitsi, remonedhi uye zvinwiwa. By chete "kutsanya" makabhohaidhiretsi Nyanzvi takura doro. A zvokudya zvinovaka muviri kuti vanhu kuderedza uremu haafaniri ane rinodhaka, chinonhuwira akavakirirwa waini uye doro kubva magaba. Lovers gara neshamwari pamusoro girazi "mhenyu" furo anogona neapo kubata pachako kupati, asi kwete kupfuura 1-2 pavhiki.

Cellulose, kupfuura mavhitaminzi uye zvicherwa

Vegetable faibha, normalizing ari zvomudumbu pezvakaitwa mumuviri, tinofanira kuronga zvokudya varume resets imwe uremu. Ndivo zvine mafuta vakasununguka, asi kupa kunzwa refu-refu pamusoro mukaguta, zvinowedzera muitiro pakuchenesa muviri. In simba varume uremu, maererano WHO audzwa, unofanira kusanganisira zuva 38-40 magiramu ose faibha. Vapfuma unprocessed zviyo (Buckwheat, mashava mupunga, uye gorosi), bhinzi (pizi, pizi, nenyemba nebhinzi), muriwo nemichero (svuura chine Mishonga faibha), mbeu (Mufurakisi, nhanga uye sunflower) uye nzungu. Vatungamiri pamusoro zviri faibha pa 100 g chigadzirwa vari: bran (rye, O uye gorosi) - 44 d; bhinzi - kubva 7 kusvika 15 d; gorosi wose chingwa - kubva 7 kusvika 9 g, uye zviyo - kubva 8 kusvika 10 d Achisimbiswa pamusoro non-starchy "zvipo zvakasikwa": sipinachi, kale, broccoli, magaka, girini Apple uye Citrus zvibereko, manwiwa, plums uye kumwewo mavhitamini uye zvicherwa zvichakubatsira saturate muviri pamwe izvi zvinokosha zvinoriumba, kuchawedzera simba uye kuwedzera kutapata.

Kukura uye huwandu dzemvura

Kubvisa imwe uremu, unofanira kuderedza uwandu zvokudya kudyiwa. Nokuti nokugamuchirwa rimwe varume kutenderwa kudya hapana anopfuura 250 ml wokutanga dhishi, 150 g Salad kana bota, 100 g nehove kana nyama. Mafuta nezvikafu zvishoma dzavo haafaniri kupfuudza 150-200 kcal. The pamusoro shanu zvokudya healthiest nokukurumidza kugutsa nzara haibatanidzi machipisi, zvokudya uye mabhisikiti, uye mabhanana, rima chocolate, nzungu, koteji chizi pastries, mumwe sandwichkuva kuti rye chingwa ane bande yakafashaidzwa huku zamu uye bande kuti cucumberkuva kana lettuce. By bhuku undershot (kunze michero nemiriwo), avhareji 100-200 In yakadzikama zvokudya varume kutsvaka kuderedza uremu, basa rinokosha iri reDare uwandu mvura ukanwa daily. mvura yakachena pasina gasi vanofanira kunwa kazhinji zvichiita, dzinenge 1,5-2 litres daily. Zvinobatsira rikurumidze muviri, zvinosimudzira kugaya nokuwedzera uwandu faibha, anovandudza muitiro lipolysis (nokuputsika mafuta). The mvura harina macalorie uye neutralizes pfungwa nzara wenhema, kana munhu chaizvoizvo nenyota. 150-200 ML mvura yokunwa nezvokudya, varume kuderedza chido uye kazhinji kudya zvishoma.

kubika unyanzvi

Healthy kudya uremu (varume) unogona kurongwa pamba, otvarivaya zvigadzirwa, vachivagadzirira vaviri, zvimedu kana ine muto. Chezvipo zvakasikwa zviri nani kuti manyoro salads kana smoothies, cocktaileja. Huwandu munyu panguva muitiro rakasikwa culinary Paaidzidzisa zvakakodzera kuti dzisanyanya nokuwedzera crystals ayo akawanda kana kutsiva madota muto (ndimu), nezvinonhuhwira, akaomeswa miriwo.

Kupererwa uremu

Kuderedza caloric yaunodya zvakawanda zvakakodzera vogadzirisa simba varume uremu, kugadzirisa dambudziko yokufutisa pasina mitambo zvakaoma. Kuti nzira Integrated kuderedza vhoriyamu muviri, pamwechete kusimbiswa optimum mumuviri mutoro ndiyo nzira inonyatsobudirira yokuita kuti kuderedza uremu. Kana achiita zviitwa sungisa tsandanyama, iyo inosvitsa kuwedzera zvekushandisa kuti macalorie uye nokupisa zvakawanda mafuta vhoriyamu. At yakakwirira BMI kana muviri uremu kupfuura makirogiramu 90, uye munhu pamusoro makore 45-50 makore, anoratidzwa achifamba wekusimbisa muviri kana achifamba panze uye kumhanya hakubvumidzwi, sezvo zvingaita kukuvadza kuti mapfundo nemabvi. Pfungwa zvokudya, utano uremu varume, inoyerera ine zvishoma nezvishoma kuwedzera mutoro kubva kunonoka kumhanya basketball kune mwero uye zvikuru nokukurumidza accustom muviri kugamuchira uye vanoshandisa macalorie, mafuta unopfuta kubudirira. uchiita rimwe zvainoita muviri parameters, nemamiriro tsandanyama uye muviri wose rinobatsira.

Dzaunoda "cubes" kubva pachaunga

Kuti vawane yevanhu zvakanaka yakazara uye kuzorodzwa pamusoro mutumbi, zvakakodzera yose yokutanga kuronga nguva dzose, zvokudya zvinovaka muviri kuti uremu. Nokuti varume, mapepanhau ndatsamwa, kazhinji kuburikidza nokusimudza mutumbi kubva asingatani chinzvimbo. kufamba kwakadaro kubatsira kupisa zvikuru muvanhu zvakaipa mafuta mhando - abdominal. Tichishandisa 20 kuita kwakadaro kunobvira kupisa pamusoro 7 macalorie. Abdominal tsandanyama vanodzidzisa vanokurudzira kwete vapinze anopfuura katatu pavhiki, achivapa zororo rimwe zuva. Pashure 15-20 repetitions kuva kwamuri nyore chinhu, unofanira omesa chiitwa nokuwedzera Zviidzo (dumbbells uye expander).

Tips kubva ruzivo

Zvakakosha kuti zvokudya slimming varume akazara. Inofanira zvokudya munhu, kwete kubvumira kuti vachidyisa. Kudya zvokudya utano, murume anofanira kuramba zvakakwana simba yomuropa, pasina kuwana zvakawandisa macalorie. Kurambidzwa zvakakanyiwa namafuta uye Spicy chikafu, mufushwa uye aisvuta nyama yenguruve, soseji, naHamu Sausages, mayonnaise uye zvomumagaba zvigadzirwa. Zvakakodzera kuderedza uwandu shuga kana vanodzinga kubva zvokudya. Panguva uremu nani kukanganwa pamusoro kubika uye confectionery, zvokudya kutsanya uye mukuru-mafuta zvokuseredzera. Unofanira kudya zvakasiyana-siyana kuti urongwa kurasikirwa uremu asingadi kusika diskfomforta. The muviri nokukurumidza anobvamburwa rinoshandiswa zvinovaka muviri, izvo zvichakubatsira kwete chete kuti zvinobudirira uremu, asiwo nguva refu aine kubudirira zvabuda.