Hazvigoneki kuwana zvibereko zvakanaka mukurwa muhuwandu hunorema, apo mutumbi une huwandu hwemakori. Chinhu chakakosha chekurasikirwa uye kubvisa mafuta ndekushaikwa kwemakirori mumuviri. Nhasi tichataura nezve "zvinokuvadza" uye "zvinobatsira" makorikori, uyewo kuti ungaverenga sei kudiwa kwemaoriyori ekurema kurasikirwa .
Maorikiti ane uye asina kushanda nesimba
Zvinhu zvinotakura muviri - iyo pfungwa yakanyanya. Kune mumwe munhu, iyi inzvimbo yezemitambo 4 nguva pavhiki, kune mumwe munhu - maminitsi gumi nemashanu netsoka kushanda. Vanhu vakawanda vanoshanda mumahofisi vanonzwa kushayikwa kwakanyanya kwekuita basa. Izvi zvinokonzera kuneta, kuwedzera kuyerwa, zvinetso kumashure, varicose mitsipa uye kuderera zvakasimba musimba. Iko kune maitiro ekukurudzirwa kwekoriori yezuva nezuva, yakaitwa zvichienderana nekukura, zera, mararamiro uye mararamiro emitambo.
Imwe yemafomu akabudirira zvikuru yekoriori yekubata pazuva ndeyotevera:
- Kukura (cm) x 1.8 = A.
- Kurema (kg) x 9.6 = V.
- Zera (makore azere) á 4,7 = С.
- A + B + C + 655 = Calorie Rate Yega (INC).
- INC х Kuenzanisa kwekuita basa.
Izvo zvinokwana zvekuita muviri zvakadai sezvi:
- mararamiro ehupenyu husina maturo, kushaya muviri. mitoro - 1,2;
- mapoka maduku-mashoma muimba 2-3 kavhiki - 1.38;
- mavhareji - makirasi muimba yevhareji yakawanda 3-4 dzimwe nguva pavhiki - 1.55;
- yakakwirira - mabasa epakakwirira zvikuru 3 kana kupfuura kakawanda pavhiki - 1.73.
Semuenzaniso, tichazoverenga makoriyamu evhareji yevakadzi: kureba 167, kuyerwa 60, makore 35, kushanda muhofisi uye kudzidzira panzvimbo yefitness dzimwe nguva pavhiki. Kuverenga makorikori, tinowana chiyero chinoridzirwa musi we2328. Ichi chiyero chakakwana chekugovera kwemasimba kwemuviri.
Zvinhu zvakasiyana-siyana zvemuviri zvinotora mararori akasiyana. Asi iwe unofanirwa kuziva kuti munhu anonyatsotamba mitambo uye ane misumbu yakaoma, pazororo, anoshandisa mamwe makoriri kupfuura vanhu vasiri mitambo. Mutambi wacho uye munhu anotambura nokuneta, zvimwe zvinhu zvose zvakaenzana (murume, kurema 100 kilo, kureba 185 kg) vanoda nhamba yakasiyana yeiori. Uye kana kune mutambi chimiro chiri 4500 - 5000 makoriori pazuva, ipapo munhu ane hutano haafaniri kudya nenzira iyi. Nokudaro, kune mukana wakawanda wekuisa mukati memutoro wezvinhu mukati mechirairo ichi.
Nzira yekuverenga sei makorikori ekurema kurasikirwa?
Kuti hurumende inoremekedze uremu hwe 300 - 400 g pavhiki, inodya makorikori inofanira kuderedzwa ne20%. Inofanira kutakurwa mupfungwa kuti kuchengetedza hutano uye mafungiro akanaka, nhamba yemakoriori pazuva haafaniri kuva pasi pe1600.
Zvakanyanya kuoma kuverenga simba rekugadzirira kwezvokudya zvakagadzirwa. Nokuda kwechikonzero ichi zvinokurudzirwa kushandisa kishani kadiki. Iva nechokwadi chekufunga kuti makori ezvokudya zvakagadzirwa (somuenzaniso, rizi yakabikwa, mu 100 g) yakasiyana nemakori ezvokudya zvisina kugadzirirwa. Izvi zvinokonzerwa nekudyiwa kwehutu hwemafuta nemishonga.
Kana uchingorasikirwa uye kuomerera kune mararamiro ane hutano, zvinokosha kwete kungove mazana emakirori mune zvikamu,
Kana uchinge uchinge uchinge uchinge uine uremu uye uwandu hwemakirori, unofanirwa kuyeuka kuti kune muviri wako, zvakafanana nehuwandu hwemagetsi emakamuri echechi (0.6%, 250 g) uye chocolate cake (80 g) hazvibatsiri zvakafanana. Saka hazvina kukwana kungoziva kuverenga makorikiti ekurema kurasikirwa. Zvakakosha kudya zvokudya zvine utano uye zvine utano.