Kudya zvinovaka muviri patinenge: Zvokudya menu uye wongororo. Kudya zvinovaka muviri usati uye pashure muviri

Gore negore, mararamiro ineutano vakawanda vava. Kudya zvinovaka muviri, kurovedza muviri, tichidzivisa miitiro inokuvadza - a kuitika zvose dzakabudirira. Vamwe vanhu, vave tetepa uye rakanaka, vanosarudza kudya, apo vamwe - kuenda kunodzidziswa. The yakanaka nzira iri chokubatanidza muviri uye achishingaira yokurovedza muviri kana panhandare.

Nezvinodzidziswa kudya zvinovaka muviri

Kudya zvinovaka muviri usati uye pashure muviri mumwe nguva inokosha mararamiro ako. Bvumiranai, vazhinji vanouya kuImba yoUmambo, kana ivo cherechedzai kuti zvinhu dzinonetsa: mafuta hudyu akananga, paiva "doro" dumbu, makumbo kuumbwa akavenga cellulite. vanhu vakadaro, pashure pemakore zvousimbe uye nungo nokudzidziswa zvinoshamisa pokugumira pachavo nesimba. Zvino kunzwisisa kuti havana simba. Izvi zvine musoro. Chero mutambi vachakuudza kuti kushaya macalorie uye inokanganisa chitarisiko chako uyewo pamuraudziro wavo. Naizvozvo, nyanzvi dzinokurudzira kuti aende chaiwo kudya - zvemitambo umo muchadya zvokudya zvakakwana zvakawanda, panguva imwe chete richava rinokosha uye zvinovaka.

Kudya zvinovaka muviri patinenge ane nhamba zvinhu:

• No nzara.
• Regai vachidyisa uye kudya kukurumidza.
• Pane kudiwa panguva imwe nguva.
• Asati atanga zvidzidzo vanofanira kubvunza yemitambo chiremba kana yezvokudya.

Zvakanakisa, kana munhu Muterere kuti uve nyanzvi. Achaita kufunga kwako chaiko kugwinya, kushushikana sandara, uye mhando mutambo zvaunoita.

utongi

The purogiramu yokurovedza uye kudya zvinovaka muviri kuti hove huru mbiri avo, hwokuvakira zuva rako. Itai purogiramu zvataidya zuva kuitira kuti asati aenda mukamuri masvika mapuroteni zvakakwana. Mugove unofanira kudya 2 kwemaawa pamberi Workout yenyu. Kupfuura zvose, kana chakabikwa muchoto kana hombe nhindi yenyama hove Steak, akashanda pamwe zvakakodzera Pease Pudding uye akabika nenyemba. Kana, nokuda okushanda purogiramu asingadi kazhinji kuwana kudya, unogona kudya muchero kana nomukaka zvinhu kwehafu yeawa vasati kudzidzira uye pashure sikweya kudya kumba.

A akanaka Ipfungwa chaizopiwa akatsemura zvokudya: kune vanoda kakawanda asi zvikamu zviduku. Zvakanakisa - 6 kanomwe pazuva nokuda 200-300 magiramu. Nyaya iri mapuroteni kugadzirwa. Makabhohaidhiretsi vanofanirawo kuva mune zvokudya, nekuti pasina muchava vasina simba uye simba kuti muviri. No mafuta uye haigoni kuita, asi zvinofanira kuva zvishoma nezuva kudya. zuva nezuva My akavaka kuitira kuti iwe wakava nguva kwete chete kune zvemitambo uye basa, asi pamusoro zvakakodzera zororo.

Basa chisvusvuro

Kuvapo Its chokwadi kupa kudya zvinovaka muviri. Kana kudzidzisa basa rake kukosha uye mutoro. Zvinosuruvarisa vanhu vazhinji havadyi chinhu mangwanani, aireva kuti miviri yavo havasati woken shure usiku zororo. Asi ichi ndicho chakaipa. Breakfast zvinodiwa, pasina izvozvo iwe havazokwanisi kutamba mitambo, nekuti unozonzwa inogutsa. Hour kudzidziswa pazuva, pamwe nguva dzose mangwanani kudya - anobudirira zvikuru wemishonga tichitarisa physiology. Kana iwe hameno murege mudye, zvishoma nezvishoma accustom pachavo kuti izvi. nditende, munguva yemberi iri pedyo musingadi aripo, sezvo kwokutanga akaramba semafaro yakadaro.

Vade kudya, iwe uchibvuma yokurambidza pachako kubva Kudyisa panguva kwemasikati uye chisvusvuro. vanhu avo pachavo wajaira mangwanani chikafu yaunodya, regai kuva nematambudziko metabolic, vanonyatsokurukura kushingaira uye kushingaira, vane mafungiro akanaka. Kana akamuka, hamuna havi, enda kuti jog uye tora musiyano yokugezera. bata ichi kunomutsa nechitarisiko nzara. Excellent chisvusvuro kuita kuti mutambi kuva Porridge, scrambled mazai nemiriwo, zviyo wose zvokudya yakaderera-mafuta chizi. Kana pasina nguva, unogona kunakidzwa milkshake, uye kubata kwamangwanani pabasa.

Lots nemvura faibha

Kutonga uku kupinda mupfungwa dzako. Kudya zvinovaka muviri patinenge kunosanganisira kushandisa faibha, iyo inobatsira muviri kuti kunatsa, ndeyokubvisa muchetura. Uyezve, unogona kubatsira kuti vabudirire Absorção de Água nezvinovaka muviri. Fiber rinowanikwa miriwo, michero, miriwo, howa. Zvokudya nomutambi inofanira magiramu anenge 400 zvigadzirwa izvi. Uye weshumba mugove chipiwe miriwo - ndivo kupfuura anobatsira. Kusara - the mbatatisi, kushandiswa kwayo kunofanira kungopfeka kushoma. Asi, kuvimba soups nhanga uye broccoli, miriwo Casserole pamusoro zucchini, eggplant uye makarotsi.

Uyewo, tikanwa zvinwiwa zvakawanda. Pasi kwayo kufurirwa faibha wakazara mukati ura, nokudaro anotokonya kugaya. Minimum zvazvingava daily - 2 fő aerated mvura yakachena. Asi zvikuru iwe maekisesaizi, zvikuru Urume unofanira muzadze vakarasika rive. Check kana uine mvura zvakakwana, zviri nyore. Kuti aite izvi, unofanira kutarisa weti: kana yayo akapfuma ruvara, unofanira kunwa zvakawanda zvinwiwa.

Ndinofanira kubvisa mafuta?

Kudya zvinovaka muviri panguva kudzidzisa vasikana uye vakomana kunosanganisira kushandisa lipids, kunyange zvazvo vakawanda vavo zvachose kuramba. Yeuka: nezvinhu zvikuru kurovedza mafuta kunokosha. Pakati pavo pane vakawanda mahormone, iyo Zvinoshingaira mu nedanho yezvipfungaidzo lipid deposition. Uyewo, kuvapo mafuta ari kudya zvinoderedza iri secretion insulin yakakodzera, izvo vatendeuki shuga iri subcutaneous mafuta. Saizvozvowo, hudyu dzenyu ichava nyore pamusoro pameso inofambidzana dzakaonda uye akanaka.

Muviri unoda zvinonzi mafuta kurudyi: Omega-6 naOmega-3. Vakawanda vavo vari inowanikwa hove uye zvomugungwa, saka kuva nechokwadi kuti kuvabatanidzira zvokudya. The hove inogona kudyiwa chero, kunze zvakakangwa uye vaiputa shanduro. Kupfuura zvose, kana yakabikwa, akabika kana steamed. Animal mafuta zvisinganyanyi anobatsira, kunyange zvakakodzerawo kuti Absorção de Água vamwe mavhitaminzi. Kusangana kudiwa kwavari, unogona kudya kwamangwanani duku ruomba.

Nutrition pamberi maekisesaizi

Sezvambotaurwa, muviri kunoda huni kuti kutanga zvidzidzo. Yakafanira zvokudya pamberi kudzidzisa kunopa Muterere: yakaderera mafuta Steak uye Buckwheat, mupunga uye yehuku, mazai kubva mapuroteni uye miriwo, oatmeal uye nzungu. ndiro izvi vava Classics ari Genre kuti vatambi. Caloric kugutsikana saka inofanira kuva kwakakwana. Kura zvokudya akadai mbiya muto kana yakawanda Salad, unofanira kudya 2 maawa pamberi pekirasi. Vade kudya mudiki saizi - chimedu nyama Somuenzaniso, vanobvumirwa kudya hafu yeawa pamberi kurovedza.

Kana kushandisa kuvaka kwetsandanyama, maminitsi 40 vasati kuenda yokurovedza muviri, udye zvakawanda zvibereko pamwe yakaderera glycemic indekisi: bhuratifuru, maapuro, vanorichekerera, apricots, Cherry. Akabvumira michero: blackcurrant, Blackberry, Blueberry. Good kunwa imwe puroteni kuzununguka uye kofi. Yokutanga vanofanira kuvaka tsandanyama fuma, wechipiri - mobilizes mafuta kuti muviri kurishandisa sezvo mafuta.

Kana vachiridza zvemitambo chipatapata

Asati mukirasi uye pashure pavo zvakakosha kudya zvinovaka muviri patinenge - kushandiswa emura. Ndibate kumusoro paruvanze, kunwa napo. Zvikasadaro, iwe uchava hope, usimbe uye isingabereki. Regai kutungamirirwa nyota, kunwa dzose. Kana uchida sveta zvishoma fluid muviri wako atova tasara tisina mvura. Uye ichi ndicho isingagamuchiriki. With zera, kuti receptors basa kudiwa fluid vanorasikirwa nehanya kwavo. Naizvozvo, haufaniri pakarepo sokuti unofanira mvura. The chikuru zviratidzo nemvura zvinoti:

• Headache.
• Dry muromo.
• miromo Chapped.
• Dzungu.
• Kutya.

kunwa hurumende inofanira kutarisa seizvi: vasati kunwa girazi remvura panguva Workout drink ose maminitsi 15. Kana kurovedza muviri chaizvo uye kwenguva inopfuura awa zvinokwanisika awa rimwe asati kushandisa chero dzinongoitika simba: girini tii, matsva miriwo vhitamini, bheri smoothies, dzichangobva kusvinwa muchero muto. Regai kuvimba dzomuzana chitoro-atenga, vanozvisarudzira zvinwiwa yenyu.

pashure nokudzidziswa

Zvakasimba akakurudzira mudye maminitsi 20 pashure chikoro chokutanga. Kana musingadi kugara patafura kuti 2 kwemaawa pashure pokupedza okudzidziswa, zvakanaka nezvazvo haingatikwaniri; kuwedzera kwetsandanyama vachasara panguva kushoma. Muviri kuzodana ichi nguva "anabolic hwindo" kushandiswa kwemapurotini uye makabhohaidhiretsi. Uchadya panguva ino, kuti aende kuwedzera tsandanyama vhoriyamu. Vazhinji nzira Muterere: scrambled mazai nemiriwo uye Pita chingwa, Turkey nechingwa dema, muchero muto uye chizi, hove uye Steak Salad, bota nomukaka, Pease Pudding uye yakabikwa, uye zvichingodaro.

Kudya zvinovaka muviri patinenge nechinangwa yakaderera-mafuta zvokudya kuti chimwe muzvitatu panofanira makabhohaidhiretsi, vaviri - kwemapurotini. To mberi zadzai padanda ravo, vanwe milkshakes. Natural mapuroteni chinwiwa iri arohwe ari blender ari musanganiswa zai mapuroteni, mukaka, Curd uye nzungu. Nokuti zvihwitsi, unogona kuwedzera uchi uye bande kuti mabhanana. coctail Izvi zvinogona kushandiswa pamberi muviri, uye mukati kurovedza.

Chii hakubvumidzwi?

Kudya zvinovaka muviri patinenge chimwe chinangwa nerevane - kubvisa mafuta uye vawane kwetsandanyama. Naizvozvo lipids zvokudya zvinofanira kushoma. Kana vari zvaunodya zvizhinji, ivo kunetesa kugaya uye kuitwa nezvinovaka muviri uye mavhitaminzi. Protein zvokudya vanofanirawo kuva yakaderera-mafuta: hapana nyama yenguruve chicken makumbo. Asi Tuck kupinda bhekoni yehuku kana veal. Ngwarira pamwe dheri zvigadzirwa. Buy yakaderera-mafuta chete chizi, koteji chizi, yogati, mukaka uye yogati. Asi hove jikichira vachava chinobatsira. Zviri Kusara unofadza mutemo.

Kudya zvinovaka muviri patinenge panguva yokurovedza muviri - wekona. Kana ukasateerera nayo, sei mabasa achava husingakuvadzi unnoticeable. Naizvozvo, tevedzera dzinokosha nemitemo utano uye anobatsira kudya. Uyezve, kana zvichibvira tichiita yakachena mhepo yakawanda nguva kutamba mitambo, kuchovha bhasikoro, dzinoshambira. Muchidimbu, chengeta kushingaira mararamiro. izvi zvose kuchabatsira kuti vawane mhinduro nokukurumidza uye kuti zvakanaka.