Vakadzi vakawanda vanoziva kuti chaiva chikafu chakavabudisa mushure memadekwana matanhatu, uye kwete kubata masikati ose, kwete fad yekudya zvinokurumidza uye kwete rudo yekubika. Zvisinei, mukuita, zvinhu zvinowanzosiyana zvakasiyana. Kubva munyaya ino, uchawana kana iwe unogona kudya mushure mematanhatu, kuti ungasarudza sei kudya kwemanheru uye kuti kuwedzera kwekuwedzera kunowedzera sei.
Zvokudya mushure memadekwana matanhatu
Ichokwadi, kwete kuwandisa nhengo dzomukati, zvakakwana kuti apedze kudya kwemaawa 3-4 asati avata. Saka, kunze kwokunge iwe uchienda kunorara musi wa 9-10 masikati, kudya kwemanheru kunogona uye kunofanira kuendeswa kune imwe nguva gare gare.
Zvisinei, pane imwezve chokwadi mune iri chirevo. Ichokwadi ndechekuti metabolism, iyo inobatsira kupedza simba rakagamuchirwa kubva kune zvokudya, inoderera masikati, kubva pamasikati. Nokudaro, mutumbi unobata nyore-calorie yekudya kwemazuva emangwanani uye masikati, asi mafuta, inotapira uye upfu hwekudya kwekudya kwemasikati zviri nani kuti arege kubvisa: makoriro aunowana , muviri hauna nguva yekushandisa, uye unotora maune mafomu emafuta munzvimbo dzine dambudziko.
Nokudaro, pane 6 shure, asi mukuenzanisa, uye kwete zvose mumutsara. Uye usakanganwa kupedzisa kudya kwemaawa masere kusvika masere asati avata.
Chii chiri nani pashure pemakore matanhatu?
Kunzwisisa mubvunzo wezvingadyiwa mushure memakore matanhatu, zvakakosha kuyeuka zvaunoziva pamusoro pekuumbwa kwezvigadzirwa. Izvo zvose zvine mapuroteni, mafuta uye makhahydrates. Uye mapurotini anoshandiswa kuvaka mishonga, uye haisati yashandiswa kwemadipiti, asi mahydrohydrates nemafuta, iyo makori ayo muviri hauna nguva yekushandisa, yakasarudzwa munzvimbo dzine dambudziko.
Kuziva izvi, unogona kupindura nyore nyore mubvunzo pamusoro pezvaunogona kudya pashure peizvi. Chokwadi, chikafu chinofanira kuva chechiedza uye chinosanganisira mapuroteni. Mapurotini zvokudya nyama, huku, hove, mazai, cottage cheese , marumisi, jisi, mazai emisi. Sezvaunoziva, zvinonyanya kushandiswa pamwe chete nemiriwo nemiriwo. Nokudaro, zvakanakisisa zvingasarudzika kwekudya kwemazuva masikati mushure memadekwani masere ndeaya:
- Nzombe yakabikwa ne zucchini;
- huku, yakashongedzeka ne zucchini nemidhoro;
- saladi kubva paPekinese kabbage uye shrimp / chicken / nyuchi;
- Zvokudya zvegungwa zvine kabichi yakabikwa;
- mapundu, akabikwa neeiii, karoti uye muchero muto wakachena;
- squid yakakanyiwa ne rizi, mazai, onion nemiriwo;
- chikamu chekottage cheese ne 10% mukamu wakasviba pasina shuga;
- curd cheese unsweetened casserole;
- eggplants stuffed with mushrooms;
- chicken roll nekunakirwa kwemishonga miviri;
- nyuchi, yakabikwa nekate;
- casserole kubva ku broccoli uye meatballs.
Mune mamwe mazwi, chero kusanganiswa kwemhuka yakaderera-mafuta, huku, hove uye hove dzegungwa nemaoko matsva, zvakagadzirwa kana zvakabikwa zvakanyatsonaka. Kunyanya kurasikirwa uremu kunobatsira chiedza chechiedza nenyama (pasina chiitiko usashandise mayonnaise - chete mafuta emiriwo uye juisi yemuori!)