Kudya kwevhiki - TOP-7 yakanakisisa yekudya kwemazuva manomwe ekuderedza kurasikirwa

Izvo zvishoma zvishoma nguva yaunoda kugara pazvokudya kuti uone pane zviyero zvishoma - kwevhiki. Zvakakosha, pakati pekugadziriswa kunoitwa nzira dzokuderedza uremu kuti usarudze nzira yakanakisisa iwe pachako, uchifunga kuti muviri wako unokwanisa uye unofarira.

Ndingaita sei kuti ndiremerwe uremu muvhiki?

Nhau iyo mumazuva manomwe iwe unokwanisa kukanda kupfuura 10 kg, kana kupfuura, haisi yechokwadi, nokuti kurasikirwa kwakanyanya kwakakonzera utano. Kana munhu akadya zvakashata akagara pasi pakudya, ipapo kukosha kwekuti iwe unogona sei kurasikirwa uremu mune vhiki 5 kg, sezvo mvura yakawanda inopera. Kana uremu huri muduku uye iwe unoda kuve wakanyanyisa, saka kurasikirwa kwe1 kg kwemazuva manomwe kunofanirwa kubvumwa kuti uchengetedze utano.

Kudya kunobudirira kwevhiki

Chinangwa chevanhu vakawanda - zvakawanda zvokukandira kwenguva pfupi, asi kupedza mazuva manomwe nhamba yakawanda ye kilogram uye usingaiti noutano hwakanaka, haugone. Zvokudya zvakanakisisa kwevhiki inoenderana nemitemo yekudya kwakakodzera. Kurambwa kwezvinhu zvinokuvadza mukuda kwehutano ndiko chisarudzo chakanaka. Kurambidzwa kwakasimba uye kwenguva refu kunorambidzwa. Yeuka kuti inenge mhuka dzose dzinopesana, izvo zvakakosha kufunga. Kana uine zvinetso zvehutano zvakakomba usati washandisa chero nzira yekurasikirwa, unofanirwa kushanyira chiremba.

Amai Anodya kwevhiki

Iyo yakarongwa nzira yekurema kwekureruka ipuroteni uye nemubatsiro wayo, maererano nevatadzi, unogona kurasikirwa ne7 kg. Kuti uwane mugumisiro, unoda kubvisa shuga, munyu nemafuta kubva pakudya kwako. Zvinyorwa muzvinyorwa zvezvokudya zvinogamuchirwa mishonga uye michero yakazara mufiber, inofanirwa kuchenesa muviri wehupfu. Zvokudya zvemenyu kwevhiki zvinoreva kuchengetedza zvakanyanya kwemenyu, uye mazuva anoregererwa kuchinja mazuva. Mazai akabikwa zvakaoma uye akabvumira aine omelet. Chimwe chikamu chakakosha chekudya - kushandiswa kwemiti inonzi citrus, zvichibatsira kupisa mafuta.

Low Calorie Diet - Menyu yevhiki

Mhedziso yokuti kana chikafu chiri pasi-koriori, zvino chichava nenzara, chakashata, nokuti urongwa hwezvinhu zvakabvumira zvigadzirwa zvakakura. Kurema kunopera zvishoma nezvishoma, izvo zvinobvumira muviri kuti ugadzirise zvakare uye mugumisiro uchanonoka kwenguva yakareba. Zvokudya zvevhiki nevhiki zvekureruka kunoreva kushandiswa kwezuva hakupfuuri 1500 kcal. Nheyo yemenyu iyi mapuroteni nemiti yakaderera mafuta. Kubva pamakodhihyidharati asina kuchena anofanira kubviswa, uye zvichiri kukosha kuderedza munyu. Sarudza simba rinokwana.

Diet Montignac - menyu yevhiki

Iyo nzira inogadzirwa inobvumira kuvandudza metabolism uye kutanga nzira yekurasikirwa. Zvakakosha kusiya maprogahydrates zvakanyanya uye kunyanya kubva kunotapira. Kurambidzwa ndiko mbatatisi, mupunga uye pasta. Usanganisa mhepo yakakura yemakrohydrates uye lipids. Kudya kwekurema kwemavhiki kwevhiki kunoreva kudya kwemazuva matatu panguva imwe chete. Zvinhu zvakakosha zvemuitiro uyu wekutema kurasikirwa ndezvirimwa, nyemba uye michero. Zvokudya zvakakamurwa kuva nguva mbiri:

1. Munguva yekutanga, mutumbi unosuka zvitunha zvakasiyana-siyana uye chepfu. Zvakakosha kuti usadye zvokudya zvine glycemic index pamusoro pevhareji.
2. Chikamu chechipiri chakapfuura apo makirogiramu apera uye iwe unoda kutsigira chigumisiro. Kucherechedza kunogona kuva nguva isingagumi. Mishonga ine high glycemic index inorambidzwa. Gadzirirai chikamu chekudya kwakakodzera.

Fat Burning Diet - Menyu yevhiki

Iyo nzira yekupisa mafuta inotanga semugumisiro wekupera kwakakosha kwehuwandu hweakinehydrates. Simba rinowanikwa kuburikidza neprotiniki, izvo zvisingaiti mafuta. Chikonzero chechipiri chemuitiro wekurasikirwa - miriwo nemichero, umo mune zvakawanda fiber. Zvokudya zvakanyanya kwevhiki ndezvakanaka kune avo vane chimiro chemuviri mashoma index, asi pane mafuta anoiswa. Zvakakosha kucherechedza kuti uremu hunoenda, asi masero musimba haatamburi. Nokuda kweizvi, kudya kwega kwega kunofanira kupedzwa nemapuroteni.

Kudya kweMediterranean - menyu yevhiki

Purogiramu iyi yakashata ndiyo chete inonzwisiswa neUNESCO semugove wenhaka weMediterranean nyika. Zvokudya zveMediterranean zvinorema kurasikirwa uye hutano huzhinji hunobatsira, naizvozvo hunogona kushandiswa kwenguva yakawandisa. Zvokudya zvakadaro zvinobvumirwa kune vanhu pazera ripi zvaro. Icho hachina kukwana zvakakwana, uye nheyo dzemitemo dzinofananidzwa nemakona ezvoutano hwakanaka.

1. Zvibereko nemiriwo zvinogona kudyiwa chero upi zvawo.
2. Kuti abvise kubva muzviyo zvisina kukosha, haafaniri kutora zuva rimwe risati rabika.
3. Zvokudya zvinobikwa zvishoma: zvakabikwa, zvakabikwa, zvakabikwa uye zvakabikwa.
4. Kudya kwevhiki kunoreva kuparadzaniswa, uye zvikamu zvisingafaniri kuva zvakakura.
5. Chimiro chezuva nezuva chemvura inodiwa i 1.5 liters.
6. Zvinokurudzirwa kuedza kushandisa maolivhi chete, ayo ane akawanda anokosha mafuta acid, anokosha kune utano.
7. Kwekudya chamangwanani, zvokudya zvekhabhohydrate zvakakosha, uye zvekudya kwemanheru - mapuroteni.

Zvokudya IVAI - mhando yevhiki

Purotini-carbohydrate alternation ndiyo nzira yakanakisisa, zvichibatsira kubvisa kuwedzera kudarika, kuchengetedza mitsipa. Kudya kunofanirwa kuitwa kuve nekufungisisa kuti zuva rega rega rinotapira pasi pemutoro rinofanira kuva 1200 kcal, uye kana munhu akabatanidzwa mune zvemitambo, ipapo kukosha kunoratidzika zvakakosha kuwedzera imwe 400 kcal. BEACH kudya, mharidzo yayo yakasiyana nemasikati, inopa mukana wekuona pachiyero chibereko chakanaka chekurasikirwa, izvo iwe unofanirwa kufungisisa zvidzidzo zvinokosha.

Iyi nzira yekurema kurasika inobva pane kushandiswa kwemazuva mana. Mazuva maviri okutanga mapurotini, anopa simba uye anotanga kushandiswa kwekupisa mafuta. Mushure meizvi, pane zuva rekhabhohydrate rinodiwa kuti udzose glycogen reserve. Zuva rechina rakavhenganiswa, kureva kuti iwe unogona kudya mapuroteni nema carbhydrates, izvo zvinokosha kuti kugadziriswa kwemagetsi emagetsi, ipapo zvose zvinodzokorwa zvakare. Kudya kwevhiki ye BEACH kunosanganisira mitemo yakawanda inokosha:

1. Kuwanda kwemapuroteni kunofanira kuverengwa kuitira kuti 1 kg yehuremu ive ye 0.5-1 g.Zuva remakinhydrates, inofungidzirwa kuti 4 g emahydrohydrates anodikamwa pamakirogiramu 1 eremu.
2. Kwemazuva akavhenganiswa, tsika dzakasiyana, saka mapuroteni anoda 1.5-2 g, uye makhahydrates anoda 2.3 g.

Kudya PP - menu yevhiki

Kune avo vanoda kushayiwa uremu uye zvakakosha nokuda kwehutano hwavo, mhinduro yakanakisisa yeiyi ndeyekudya kwakakodzera. Izvo hazvina zvigadziriswa nguva yekuteerera ichi chikafu. Kutanga iwe unoda kurega kudya kunokuvadza: kutapira, upfu, kusvuta uye zvimwe. Kuderedza uwandu hwemunyu hunoshandiswa. Kudya PP kwevhiki kunoreva kutevedza mitemo inokosha:

1. Mushure mekumuka, inwa mvura nemuto wemononi. Inokurudzirwa kunwa mvura uye kwehafu yenguva isati yasvika.
2. Chidya chamangwanani chinofanira kuva chikonzero uye chinosanganisira zvokudya zvine uturu hwakawanda. Kwekudya kwemasikati, unofanira kusarudza mapuroteni ezvokudya uye usapfuure mushure memaawa matatu usati warara.
3. Zvokudya zvinofanira kudyiwa muzvikamu zviduku mukati mezuva.
4. Iwe unoda kunwa mvura yakawanda, iyo inokosha pakurasikirwa. Nhamba yezuva nezuva i 1.5-2 litita;
5. Pakati pezvokudya zveprotini, zvakakosha kubhadhara nyama yekudya : vevhiri, huku, sungura uye vamwe. Miti yakakosha yemukaka-mukaka, umo mafuta ane zvigadzirwa haafaniri kuva anopfuura 5%.
6. Mune mabiko ezvokudya kwevhiki rinofanira kuva miriwo, asi zvinokurudzirwa kuti kuderedza nhamba yezvokudya zvine mavhiri akawanda. Zvibereko ndizvo zvinonyanya kupa vatengi mavitamini, mineral uye fiber. Usashandisa zvisina kunaka michero inotapira, somuenzaniso, mabhanana, maonde uye mazambiringa.
7. Zvinotyisa, sezvo nzira yekubika kubika uye zvokudya zvekudya zvisina kubviswa.
8. Menyu inofanira kuva yakasiyana, saka itawe iwe pachako, maererano nemitemo iripo.