Kudya kwakakwana - zvinorevei, uye kuenzanisa sei kudya kunovaka muviri?

Nehutano hwakanaka, kudya kwakakwana kunokosha, kuitira kuti muviri uwane zvinhu zvose zvinodiwa nazvo. Nezvo, haugone kusimbisa hutano hwako, asiwo kurasikirwa / kuwedzera kuwanda. Zvakakosha kuziva nekufungisisa mazano aripo uye kuita menyu yakarurama.

Ko kudya kwakakwana kunorevei?

Icho chinonyanya kukosha chegadziriro yakaratidzwa inosanganisira mukugadzira kudya kunobva pakukosha kwesimba kwezvigadzirwa. Muviri unofanirwa kuwana mapuroteni, mafuta, makhahydrates, mavitamini, macro uye microelements, uyewo majekesiti ekudya. Kunyanya kudya kwakakwana kunoreva kusarudzwa uye kukwanisa kusanganiswa kwemiti, pamwe nekugadzirisa nekushandisa nguva.

Zvinyorwa zvekudya kwakakwana

Kuita kugadziriswa kwekudya kwako, hazvirevi kuenda kunyanzvi, nokuti pane mitemo iri nyore yekudya kwakakwana:

1. Kudya kunofungidzirwa kwakanyatsorongeka, apo kuwedzera uye kushandiswa kwemakemikari kwakakosha.
2. Menyu inofanira kuva nezvibereko zvakawanda nemiriwo .
3. Chirongwa chekudya kwakanyatsonaka chinosanganisira zvitatu zvekudya uye zvekudya zviviri. Cherechedza kuti pakati pavo inofanira kupfuura nguva yakaenzana nguva.
4. Izvo zvakakosha zvakakwana kugadzira zvokudya zvakanaka, saka, kufarira hakubviri zvachose. Miti inogona kubikwa kune vaviri, muvheni, kubika, kubika uye kumira.
5. Kudya kwakanaka kunosanganisira kushandiswa kwemari yakawanda yemvura, saka chimiro chezuva nezuva chinenge 1.5 litita. Zvakanakisisa kunwa hafu yenguva isati yatya.

Simba rakakwana - menyu

Munhu mumwe nomumwe anogona kuwedzera kudya kwake, chinhu chikuru, kutungamirirwa nemitemo iripo. Menyu yekudya kwakakwana kwevhiki inofanira kuva yakasiyana-siyana, uye inogona kuenzaniswa maererano nechirongwa chinotevera:

1. Kudya kwemachingwa - 40% yehuwandu hwezuva rega rega yega yega. Pano pahote pane zvinogona kuva mapuroteni nemahydrohydrates, zvose zvakaoma uye zvakaoma.
2. Snack - kwete kupfuura 100 kcal. Sarudza mapuroteni kana mahydrohydrates.
3. Zvokudya zvinodarika makumi matatu kubva muzana zvekakori yehuwandu. Mune menyu, mapuroteni uye zvokudya zvinomera: miriwo nemichero.
4. Snack - kwete kupfuura 150 kcal.
5. Kudya - 20% yekodori yakawanda. Sarudza mapuroteni asingadi nyore kudya, akadai sehove, michero yemakisi kana mapuroteni emichero. Kunyange zvakadaro zvinogoneka michero uye michero.

Zvokudya zvakaringana kupera muviri

Kuti uwane uremu, vashandi vekudya vanokurudzira kuti vaenzanise chikamu cheBJU muchikamu che1: 2: 3. Panguva imwe chete, hafu yemaprotiniti inofanira kuva yemiriwo inotangira, uye 1/3 yemafuta ndiwo mafuta emiriwo. Kana ari makhahydrates, 75% inowedzera, uye yose ndeye lactose, fructose uye sucrose. Mukuwedzera, kudya kwakanyatsonaka kwekuremerwa kwevakadzi kunoreva kuchengetwa kwezvishoma zvekudya, zvichifungisisa caloric zvakadyiwa zvekudya (kwekurasikirwa - kwete kupfuura 1500 kcal, uye nekuchengeta ure - 2000 kcal) uye kushandiswa kwemvura yakakwana, kureva 2 litita.

Kudya kwakakwana kunorema kuwedzera

Vatambi vakawanda vane chinangwa-kuwana hutundu huzhinji uye nekuda kweizvi unoda kushandura kudya kwako. Kuti uwane kudya kwakanaka, zvinokosha kufunga nezvazvo:

1. Chinhu chakakosha zvikuru pakuzadzikisa kwebasa iri mapuroteni, saka mari yacho inofanira kuwedzerwa kuitira kuti 1 kg yehuremu ive 2 g.Zakakosha kugovera chikamu chezuva nezuva munzira dzakawanda, sezvo muviri unogona kudzidza magiramu 40 panguva imwe.
2. Nherera yakagadzikana yakakwana inosanganisira kushandiswa kwemafuta ane utano. Mhinduro yakanakisisa - mafuta asina kuiswa muvhu. Kuti uwane uremu, unoda 2 g pa 1 kg yemafuta akakwirira-mafuta uye yakafanana nemafuta akakwirira, asi 1 kg yemisasa mashoma.
3. Kuti uone pane zviyero "plus", unofanira kusarudza yemenyu yako yakaoma carbohydrates. Kune varume, mukana wezuva nezuva unenge 9 g / kg wehuremu, uye hwevakadzi vashoma.
4. Pamusoro pehutano zvakakosha kutora vitamini complexes uye kunwa zvinenge 2.5 litres emvura.

Zvokudya Zvakasvibira Zvokudya

Vanhu vakaramba kudya nyama vanofanira kubhadhara zvakanyanya kuenzanisa kudya, kuitira kuti muviri uwane zvinhu zvose zvaunoda kuti uite basa rakanaka. Kudya kwakakwana kwezvokudya zvinosanganisira zvinhu zvinotevera zvisingashandisiki:

1. Mapuroteni achaiswa muzvokudya nemashizha, mazai e soy, makungu, uye mazai nemichero yemiti, kana vakabvumirwa. Zvinotendwa kuti 1 kg yehuremu inofanira kuverenga 1 g yeprotheni.
2. Zvakakosha kuti chikafu chine zvikafu zvakagadzirwa nesimbi, somuenzaniso, buckwheat, nutswe, michero yakaomeswa nezvimwewo.
3. Nezvokudya zvinomera, vitamini B12 inokosha, asi inowanikwa mumiti yakabvumidzwa (pine nuts, sea kale nemiti yakabikwa yemukaka) mune zviduku zvishoma, saka zvinokurudzirwa kuitora nenzira yezvinowedzera.
4. Kunyangwe mune zvekudya kunofanira kunge yakagadzirwa nemafuta ane omega-3, uye kunyange zinc uye calcium.

Kudya kwakakwana kwevakadzi vane pamuviri

Kune vakadzi, kudya kwakakodzera kwakakosha zvikuru. Kuti anzwisise nzira yekuenzanisa kudya kwekudya, nyanzvi dzinokurudzira kuisa pfungwa pahuwandu hunotevera:

1. Nokuda kwekugadzirwa kwakakwana kwe fetus, mapuroteni anokosha zvikuru. Muhafu yekutanga yekuzvitakura zuva roga roga rinofanira kudyira masendimita zana, uye muchipiri -120 g Zvinofanira kutarirwa kuti hafu yemari iyi inofanira kuenzanisirwa nemaprotini emhuka.
2. Zvinokosha kuvakadzi vari munzvimbo uye ma carbohydrates, izvo zvisingafaniri kutya kuponesa chiyero. Muchikamu chekutanga chepamuviri, unoda kudya ma gramu 350, uye mune yechipiri - 400 g.Tarisa pazvinhu zvishoma zvinokonzerwa nemakrohydrates, uye iwe haufaniri kutya kuwedzera kuwanda.
3. Mafuta anokosha zvikuru pakuumbwa kwemafuta, saka mukudya vanofanirwa kunge vane anenge 80 g, uye 15-30 g yemari iyi inofanira kuiswa nemafuta emiriwo.
4. Vanachiremba vanobvumirana vachiti mhuka yemukadzi ane pamuviri inofanira kuva vitaminized. Izvo zvakakosha ndeyevhitamini E, C, boka B, A, D uye folic acid. Iyo inonyanya kukosha yemaminera inonzi calcium, phosphorus, magnesium, potassium, sodium uye iron.