Nzira Yokudya Zvakanaka Kana Iwe Dombo

Chengetedza chikafu chakanaka, apo iwe uri kuita zvekurovedza hazvisi zvishoma kudarika pane kutevedzera hurumende yekurovedza uye kuzorora. Nokudaro, mubvunzo: kuti ungadya sei zvakanaka kana iwe uchizununguka, unobatsira zvikuru kune avo vari kuwana hutundu hwemasimba. Kuti uwane hutema, iwe unofanirwa kuziva kuti munguva yekurovedza muviri mukurovedza muviri wako unoda huwandu hwakakwana hwezvimiti huchapa simba kuti hukwanise kukunda mutoro.

Nokudaro mhedziso ndechokuti kuziva nzira yekudya kana iwe uchizununguka, chero zvakadaro iwe haugone kushaya nzara mune zvekurovedza. Zvakakosha kudya musati waita zvekuita.

Mazano anotevera achakuzivisai kuti mungadya sei kana muchikwira.

Chikonzero chekudya zvinovaka muviri chinonzi protein.

Kuti ikure musuru , mapuroteni chikafu zvinodikanwa uye inofanira kuva nezvinhu zvinotevera: mombe, nyama, hove, mikoko yakasiyana-siyana, mapuroteni eupfu anoisa pfungwa. Mukuwedzera kwavari vanoenda mazai e-fat-fat and low-fat products - cottage cheese, mukaka, tese uye yogurt. Iwe unofanirwa kutarisa kudya kweproteiniti - 2 gramu pa kilogram yehutatu hwemuviri. Sezvo mutumbi usingakwanisi kuwedzera zvinopfuura 30-40 gramu zveprotini pamusi wekudya, zvoga zvezuva nezuva zvinofanira kugoverwa kuva 5-6 kugamuchira.

Idya zvakawanda zvegrichydrates.

Kucherechedza mitemo yekuti ungadye sei paunenge uchiita dombo, unofanirwa kuyeuka kuti iyo yakakosha yemakinehydrate yemuviri wako inofanira kuva yezviyo, miriwo, michero nemafuta ehydrohydrate inogadzirisa. Nekushayikwa kusingaperi kwemakhahydrates, muviri uchatanga kushandisa mishonga yako yemaviri se "mafuta". Nokudaro, zvose zvamunoita zvinenge zvisingabatsiri. Iwe unofanirwa kusarudza zvokudya kune uko kune magufidijidhi. Inogona kuva mbatata yakasvibiswa, pasita, rizi, pancake, mazambiringa akaomeswa, uchi, oatmeal makiki, mabhanki, mabhanana nemaapuro akaibva.

Makorikori chinhu chinoita musimba kukura.

Cherechedza kuti iwe unofanirwa kuwana mamwe makoriri kupfuura iwe waunopedza. Kukura kwechisimba, chokwadi, kunoda kuwedzera kwesimba. Nokudaro, mishonga haizokure kana iwe ukadya mamwe makoriki kupfuura kudya kwako. Izvozvo zvinowedzera kuwedzera kwemisumbu inobva pakuwedzera kudyiwa kwekoriki mumuviri. Kana, mushure mokudzidziswa zvakasimba, mishonga haikwanisi kukura, unogona kuwedzera magiramu emazana emakrohydrates kuzvokudya zvezuva nezuva, kusvikira mugumisiro uchitaridzika.

Zvokudya zvakasiyana.

Zvinonyanya kukosha paunosarudza mubvunzo: kuti ungadya sei zvakanaka kana iwe uchizununguka kuti unzwisise kuti haugoni kukura musuru pane kudya, umo pane zvezvinhu zvakasikwa iwe uchatora podders, uye minerals uye mavitamini mumapiritsi. Vashandi vezvokudya vanoziva kuti kusima zvokudya zvine phyto-zvinhu zvine zvinhu zve antioxidants. Dzinodzivirira zvirwere, kusimbisa hutachiona, kudzivisa hutachiona. Muzvigadzirwa zvemapuranga hapana zvimwe zvinhu zvakadaro. Zvakaitika zvinoratidza kuti munzvimbo dzakashata mune zvisikwa zvepanyama, musimba unoramba kuramba uchiwedzera. Menyu yezuva nezuva inofanira kusanganisira huwandu hwehutatu huripo hwemiriwo uye yakaenzana yemichero. Munguva yechando, unogona kuwedzera sorobberries yakasviba, ma-currants, blueberries, uye maronti tambo ku yogurt (protein cocktail kana oatmeal porridge). Ne pasta uye mupunga, shandisa kabhedheni yakabikwa, mushwa uye pepper inotapira zvakakonzerwa neeanisi. Kamwe kamwe kana kaviri pazuva, iwe unofanirwa kudya chikamu chakawanda chemashizha yemiriwo nemafuta emiriwo.

Simba mushure mekuita zvekuita.

Kuti pakupedzisira unzwisise nzira yekudya zvakanaka kana iwe uchizununguka, unofanirwa kuziva kuti kurovedza kwakanyanya kunowedzera kusunungurwa kwehomoni zvinogona kukonzera kuparadzwa kwemasuru. Aya mahomoni anogara aripo nekutya kana kushungurudzika mupfungwa. Nokudaro, pakarepo mushure mekupera kwekuvhima, iwe unofanirwa kuzvivandudza iwe ne "fast" makhahydrates. Nechinangwa ichi, donuts, oatmeal cookies, mazambiringa akaoma, uchi huchaita. Muimba yekodhi, unofanirwa kudya 1.5 gramu egaidhydrates per kilogram yehuremu hwako. Kana iri mapurotini, inogona kushandiswa muhupfu, nenzira iyi inonyatsoputika nemisungo yakaneta.