Vhiki mbiri inopfuura nguva chaiyo yekurasikirwa nechimiro. Kana iwe ukasarudza kutora danho iri pasinei nemiedzo yekushaya nzara kwemazuva maviri uye kuwana "zvakafanana" mugumisiro - tinokukwazisa iwe. Zvimwe, hapana zvokudya zvakadaro zvevhiki-maviri zvinogona kukonzera kukanganisa kwehutano kupfuura kutsanya mune kushandiswa nehunhu. Zvisinei, kudya kwemazuva 14 kunewo mavara avo, ayo anofanira kuonekwa, kuitira kuti usakukuvadza muviri wako.
Mitemo yemabiko maviri evhiki
Kutanga kune zvose, kudya kupi kwemazuva gumi nemasere kunofanirwa kusanganiswa nehutano, aerobics, maitiro ekurovedza, kazhinji, nzira inoshanda yehupenyu. Saizvozvowo, menyu yako inofanira kukupa simba rakakwana zvemitambo. Kurasikirwa kweuviri pasina mitambo kunogona kupa mhinduro yakaipa pachiyero, asi kunaka hakungowedzera kwauri.
Zvokudya zvinorema kurasikirwa kwemazuva gumi nemasere zvinoreva tsika dzechi-5 -6 imwechete-nguva imwe, 2 malita ematafura emvura pazuva, uye kuguma kwezvokudya maawa matatu vasati vavata. Sezvo chero chikafu chipi zvacho chaunosarudza, zvimwe zvisarudzo zvichange zvichiripo, tinokurudzira kuti uyananise kurasikirwa kwemazivi nekutora multivitamin complexes.
Proteine kudya
Mapuroteni ekurasikirwa kwemazuva ano achaita sekudya kwakasimba kwemazuva gumi nemana kune avo vanowanzoshandiswa kuve nemakinhydrates chikafu - zviyo, pasta, zviyo, mbatata, nezvimwe.
Ichi chikafu chinosarudzwa uye chinokurudzirwa kuvatambi avo vanokosha zvakanyanya kurasikirwa kwekurema nekuzara kweproteine.
Menyu:
Zuva 1:
- kambomira - kabi;
- masikati - akaoma-akabika egg uye kabhadhi saladhi;
- Zvokudya zvemasikati - zvakabikwa zvekuku (100 g) uye rizi yakabikwa (100 g);
- pakati pemangwanani masikati - mafuta mashoma ekottage cheese (200 g);
- Kudya - mbiriso yakabikwa kana yakanyorowa nyuchi (200 g);
- usati waenda kunorara kwemaawa maviri - tei kana girazi rejisi rinotapira.
Zuva 2:
- kambodzwa - chai;
- masikati - zvibereko zviviri zvakasiyana;
- Kudya - hove yakadzika (150 g) uye rizi yakabikwa (100 g);
- pakati pemangwanani masikati - mishonga yemashizha kubva kubakate, karoti, bell pepper uye zvinyoro eiii;
- Kudya - yakabikwa chifu (200 g);
- vasati vaenda kunhovo - girazi rekufir.
Iwe unogona kusarudza kudya pane mamwe mazuva nekufananidza. Chinhu chikuru ndechokuisa pfungwa pazviprotini michina.
Brazilian Diet
Kusiyana kwekudya kunobudirira
Muchiitiko ichi, kudya kwechitatu kunofungidzirwa zuva nezuva:
- kamufambamwe - kahawa, apuro, doro rakaoma;
- masikati - 150 g ehove yakabikwa, kofi , apuro;
- kudya - 2 mazai nesipinashi.
Munenge zuva rimwe nerimwe, zvokudya zvinovakirwa mazai, uye iwe uchakwanisa kutaurira iwe pachako nehuwandu hwakawanda hweprotini pamwe nekubetsera kofi.