Pasati zororo, zuva rekuberekwa kana kuti muchato, vasikana vanowanzova vakanyanyisa kune chimiro chavo, uye vanotanga nechishuwo chikuru chekutsvaga kudya kwekureruka kwemaviri kwevhiki imwe pa10 kg. Usati washandisa zvirongwa zvakarongwa, zvakakosha kuti uone kuti chaiye uye yakachengeteka kudya kwakadaro sei.
Ndezvokudya zvekuderedza uremu uye mativi acho anobata here?
Munzvimbo ipi zvayo inyanzvi hamungatori kudya kwakanakisisa kwemuviri kana kumakumbo. Chinhu chacho ndechekuti nyanzvi dzinonyatsoziva: mafuta akawanda anogoverwa pamuviri zvichienderana nekugadziriswa kwema innate, rudzi rwechimiro uye huwandu hwezvimwe zvinhu, uye hazvibviri kukanganisa kana kuwedzera muchengeti mune dzimwe nzvimbo. Ndokusaka zvisinganzwisisiki kupora mubhokisi kana kurasikirwa nemuviri chete mudumbu. Zvakakosha kutora ruzivo usati wazvitora sechirongwa chekuita.
Kuti uite nzvimbo dzine dambudziko dzichitaridzike zviri nani, zvakakwana kungoshandura kune kudya kwakanaka, nekuda kwekuti mafuta akawanda achaderera zvakakwana sei, kusanganisira mhepo inogumbura nemativi. Panguva ino, hapana nzira yakatendeka, yakasikwa uye yakachengeteka yekuunza muviri wako zvakarongeka, panzvimbo yekudya kwakakodzera uye kugara uchidzidziswa.
Ndeipi inotyisa kudya kwekukurumidza kunorema kuora mukati mudumbu?
Munzvimbo dzakasununguka zviri nyore kuwana zvakawanda zvekugadzirira kwekudya kwevhiki nevhiki kwekuchera mimba uye kumativi. Sezvo mutemo, vanoshandisa mutemo iwoyo: kukanganisa kwakasimba kwezvinyorwa zve caloric zvezuva nezuva. Zvakakosha kuziva kuti nenzira iyi zvinonyatsoitika kuderedza kuyerwa, asi zvichadzoka.
Izvi zvinotsanangurwa zviri nyore kubva pakuona kwemafirologori. Mutumbi unoshandiswa kune zvikamu zvinowanzoitwa, kudya kunovaka muviri, uye kunogadzirisa zvirongwa zvemagetsi, izvo zvinobvumira kuchengetedza uremu hwakasimba. Nekuderera kwakakosha muzvokudya, muviri unotanga kupisa mamwe mafuta emvura ne inertia, uye inoderedza kuwandisa kwemagetsi. Somugumisiro, munhu anowira, ane usimbe, anonzwa asingakwanisi, uye kuora kurasika kunonyanya kubviswa nekubviswa kwemvura. Yakarasika nenzira iyi, kilograms inodzorerwa mushure mevhiki yekutanga yekudzokera kuzvokudya zvinowanzoitwa. Izvi zvinotsanangurwa nyore nyore: pamwe nekuderedza muviri, muviri unoendesa simba rakawanda kumafuta anochengeterwa mafuta, nokuti haikwanisi kuishandisa.
Nokudaro, kusarudza kudya kwakaderera kwenguva pfupi, haugoni kungovhiringidza muviri wakagadzikana uye kukanda muviri mukunetseka, asiwo kunokonzera kuwedzera kwemafuta akawanda mune ramangwana.
Mienzaniso yezvokudya zvekuberekwa kwemaviri muviri kwevhiki
Semitemo, kudya kwakadaro kunogumira kwete zuva rega rega caloric, asiwo zvakasiyana siyana zvekudya. Pazvokudya zvakakurumbira zvevhiki nevhiki unogona kuyeuka zvinotevera:
- Cucumber-kefir kudya . Pazuva iro rinotenderwa kudya kusvika 1 kg yemakucheka uye kunwa 1 litre ye-low-fat kefir. Zvine ngozi kushandisa mazuva anopfuura 5 - 7.
- Apple-cottage cheese kudya . Pazuva raunofanira kudya 1 kg ye-fat-free cottage cheese uye maapuro 3-4. Kuomerera kune zvokudya zvakadaro mazuva manomwe.
- Zvokudya pamazamu ehuku . Mune rimwe zuva, unogona kudya kusvika 1 kg yebvudzi rakabikwa yakakangwa, kuwedzera kwairi mashizha emashizha, uye kamwe chete pazuva - mishonga yakachena.
Zvose zvekudya izvi zvinokonzera kuperevedza kwevhithamini nemuviri nekuda kwekudya zvishomanana, izvowo zvisingabatsiri kune utano.
Kudya kwakakodzera kweropa kurashikirwa
Kunyatsounza chiyero muchirongwa, unoda kudzidza chigarire chikafu chine utano. Mazano ake ari nyore:
- Chikudya chamangwanani chinofanira kusanganisira mapuroteni, mafuta uye zvakaoma makhahydrates
(semuenzaniso, pariji, yakazara-zviyo zvegorosi sandwich uye chifu chekuku, kapu yemafuta emuorivhi, tei). - Mabiko anofanira kunge akaenzana sezvinoitwa kudya mangwanani-ngwanani (somuenzaniso, buckwheat nemiriwo uye kucheka).
- Nyoka inofanira kunge inosanganisira mapuroteni nemafuta (somuenzaniso, tei pasina shuga nekacheka chechi).
- Kudya kwekudya kunofanira kusanganisira mapuroteni uye fiber (somuenzaniso, mashizha ehomwe uye hove yakabikwa).
Zvakakosha kusarudza zvikamu zvemasvikiro epakati, kudya nguva dzose, kusiya zvingwa 3-4 maawa asati avata, uye nzvimbo dzine dambudziko dzicharega kukuvhundusa.