Mukadzi mumwe nomumwe kurota kwemuviri wakadzika, uye kana iwowo ane ruzivo rwakanaka rwezvinyorwa-mune zvese, zvakanakira. Mukuwedzera kune maitiro ekugara maitiro, iwe unogona kushandisa chikafu chakakosha pamutsara.
Basic principles
- Zvakakosha kugadzirisa huwandu hwemafuta anodyiwa, muzvokudya zvako zvinofanira kungova mafuta emichero.
- Kubva pane zvigadzirwa zvaunogona kudya, iwe unoda kamwechete uye zvose zvinotapira, pastry, mayonnaise , ketchup, carbonated zvinwiwa uye vazhinji vanoda kudya zvakatsanya.
- Zvokudya zvemashizha mumadzimai zvakanyanya kuoma kudarika varume, sezvo vakadzi vanowanzotarisana nezvakawanda.
- Deredza kuderedza munyu kuti uite zvishoma, sezvo inononoka mvura mumuviri.
- Usanwa mvura usati warara, uye kudya kwekupedzisira hakufaniri kunge kusati kwasvika maawa matatu asati avata.
- Shandura kudya zvishoma nezvishoma kuti ushandise uye udzidze kuifarira.
- Kutanga, kudya kwekupisa mutsara kunofanira kuva sekutevera: kurega zvokudya zvinokuvadza uye usadya zvinopfuura 1200 kcal. Idya saizvozvo kwevhiki imwechete.
- Chikamu chetatu cheplate rinofanira kuva nemaprotineni, izvo zvinosara - ma carbohydrates .
- Zuva nezuva vanodya kanomwe pazuva, uye sezvikamu, vanofanirwa kunge vari 200 g Saka, iwe uchagara uchizara mukati mezuva.
- Kudya kwakakodzera kwekudhinda, kunofanirwa kuve nenhamba inotevera: 65% - makhahydrates, 20% - mapuroteni, 15% - mafuta.
- Kushandiswa kwezuva nezuva kwema 2 litita emvura.
- Cherechedza chiyero che fiber chinofanirwa kunge chiripo mukudya.
- Usashandise nzara mhiri, sezvo inogona kungokuvadza muviri.
- Nokuda kwekudhinda kwakanaka, hazvikurudzirwi kudya zvokudya zvinowedzera, saka mikana yekukuvadza yakawanda zvikuru kudarika kubatsirwa.
Idya zvekudhinda
- Kumbodya - iwe unogona kudya ndiro ye oatmeal uye kunwa juisi chaiwo.
- Chipiri chekudya chamangwanani chiri chibereko chero chipi zvacho.
- Zvokudya - muto wezvirimwa, mashizha yemiriwo uye chiduku chiduku chekudya nyama.
- Snack - mutsara mashomanana, michero yakaomeswa uye girasi ye yogurt.
- Kudya - idya saradi nekapu yemagumbe.
Mhedziso
Kuvonga kudya kwakakodzera uye kudzidziswa kwakasimba, unogona kuwana mitezo yakanakisisa uye ita kuti yako yepamusoro ive yakaisvonaka uye yakasvibiswa. Yeuka kuti kana iwe uine uremu, ita kuti dumbu rako rive rakadzika, ndokutanga zvakare kudya chimwe chinhu chinotyisa uye pasina kumira, mafuta achadzoka kune imwe nzvimbo uye zvimwe.