Vanhu vazhinji vanorota kubvisa mamwe mapaundi, vari kutsvaka chirongwa chakanakisisa chekudya kunozobvumira kuti iwe uremerwe uremu, uye kwete kutambura nenzara. Parizvino, hurongwa hwakakurumbira huri chikafu chakakodzera (PP) uye shanduro yeprotein-carbohydrate (BUD), imwe neimwe ine zvigaro zvayo uye zvisingabatsiri. Kuti uone kuti chii chakanakisisa kuti uremerwe urema PP kana BEACH, regai tifunge nezvezvinhu zvose zvezvirongwa zvekudya.
Zvinonyanya kukosha zvePP nokuda kwekurasikirwa
Zvechokwadi, iyi ndiyo chirongwa chekudya umo munhu anoramba kana kuti kuderedza zvakanyanya kushandiswa kwemhando dzakasiyana-siyana "kukuvadza" (sweets, zvingwa nehotela uye mafuta ekamu, maserose, zvokudya zvinokurumidza ), uye anoedza kuchengeta kuwanda kwezuva nezuva kwekoriori kudya uye kutarisa kuumbwa zvokudya. Chikonzero chekudya kwakakodzera chiyero cheprotein, mafuta uye makhahydrates, chaizvoizvo munhu anofanira kuita mabiko ezuva kuitira kuti kudya kune midziyo umo 10-15% ndiyo mafuta, 30-40% yezvinhu zvakakanyiwa makhahydrates, 45-60% pane mapuroteni.
Kana iwe uchiteerera nePP, chikafu chezvokudya zvezuva rimwe nerimwe (zvokudya zvose zvichaendeswa mumenyu yezuva nezuva) zvakakamurwa kuva 5-6 kugamuchirwa, zvinofungidzirwa kuti nenzira iyi unogona kudzivisa kuonekwa kwe nzara, kukurumidza kushandiswa kwemagetsi, kudzivirira kudya kwekudya.
Zvinhu zvinokosha
Kana iri chirongwa chekudya chikafu chinowanikwa, chinofanira kuitwa kuitira kuti kwemazuva maviri ekutanga munhu adye chete mapurotini ezvokudya uye kwete mishonga yemashizha (protein day), uye rimwe zuva bedzi kudya pamwe chete zvakakomberedzwa (carbohydrates day), somuenzaniso oatmeal, inofanira kudyiwa. Mushure meizvi, ita imwe protein zuva, uye zuva rekudya pane chirongwa chakavhenganiswa, kureva, kudya zvose mapuroteni neakinehydrates zvokudya. Kuwedzera kune zvose zvinodzokorora, iyo ndiyo mazuva maviri albuminous, 1 makhydrohydrate, 1 albuminous, 1 yakavhenganiswa.
Nguva yekuteverwa nehutano hwakadaro hunoenderana nemunhu mumwechete unhu hwehupenyu. Mumwe munhu anonzwa zvakanaka paanocherechedza BUCH, mumwe munhu ane utera uye musoro.
Chii chiri nani - a BS kana PP?
Mafungiro evarapi uye avo vakaedza zvirongwa zviviri zvekudya zvakaparadzaniswa. Zvisinei, vazhinji vanofa, vachipindura mubvunzo iwoyo kuti vasarudze BEACH kana PP, ndevokufunga kuti kudya kwakakodzera kunowedzera muviri, uye kushandiswa kweprotein-carbohydrate kunogona kushandiswa chete kwevhiki mbiri, kuitira kuronga chiduku "shake" inobatsira kukurumidzira metabolism uye kurasikirwa makirogiramu mashomanana okutanga zvishoma zvishoma.
Zvinofanira kuonekwa kuti kunyange mavhesi e BEACH anoziva kuti simba iri haringagoni kuita seiri nguva dzose, kureva kuti rinogona kushandiswa chete nguva nenguva. Mune dzimwe nguva, zvakachenjera kushandisa chikafu chakakodzera, izvo zvinobatsirawo kurasikirwa nemapirundi akawanda.
Imwe shanduro yezvokudya, iyo inofunga nezvevashandi vezvokudya ichave yakashanda, ndeyokutanga kurasika uremu nekucherechedza mazuva mashanu eBUCK, nekuita kuti kuchinjwa kuve nekudya kwakakodzera, uye kamwe kamwe masvondo maviri ega kuronga kusunungura mazuva, somuenzaniso, kefir kana vhuta. Maererano nedzimwe nyanzvi, nzira iyi ichabatsira kubvisa mapirogiramu akawedzerwa nokukurumidza, nokuti pakutanga munhu achakurumidza kuwedzera metabolism (mazuva mashanu BUCK), uye kuderedza kudya kwekoriori, mafuta uye mashoga e-carbohydrates kune zvakasarudzika (kudya kwakakodzera), uye nguva nenguva ichawedzera kukurumidza kugadzirisa metabolism uye kuchenesa mhuka nerubatsiro rwemazuva okutsanya.
Kurongedza, zvinogona kucherechedzwa kuti kusanganiswa kwemasimba emagetsi akawanda zvakanakisisa, sezvo mumwe nomumwe wavo ane zvaanofanira. Kuteerera kurongwa humwe chete hwekudya, unogona kuwedzera hutano hwako, kana kuti uremerwe uremu kwenguva refu.