Ichi chikafu chakakodzera kune avo vanosarudza kupererwa muviri pamutemo weprotini mazuva. Zvisinei, kune rumwe rutivi, chikafu ichi hachina kunyanya kuoma, nokuti kuunganidza mapuroteni zvokudya zvinotenderwa nemiriwo uye kwete michero yakanaka kwazvo. Ngationgororei zvakadzama ma nuances ekudya zvinovaka pamuprotein-vitamini.
Principles
Nheyo yekutanga yekudya ndeyekudya zvakasiyana . Zvose zvinowanikwa mukati mevitamini-protein zvokudya zvinoumbwa muzvikamu zviviri - vitamini uye mapuroteni.
Vitamini michina - yose miriwo nemichero kunze kwemiriwo yemashizha uye michero inotapira (bhanana, mazambiringa, maapissimoni, mavhoni).
Zviprotini zvinodhaka zvakaderera-fat-lactic-acid mishonga, hukuku isina ganda, nyama yakaonda, mafuta anocheka.
Zvose izvi zvinotengeswa masikati, asi zvakasiyana - kutanga kugamuchirwa kweprotineti yezvokudya, uye kudya kwevhithamini, neawa rinenge maawa maviri.
Chechipiri chirevo cheprotheni chikafu chevhitamini chekureruka chikafu chiduku . Kana iwe uchidya kanomwe pazuva, kunyange nehuwandu huwandu hwema calorie iwe haunzwi kunzwa nzara huru. Izvi zvinowedzera kuwedzera kwekudya.
Menyu
Ngatitangei mhando yemuenzaniso we vitamini uye mapuroteni kudya.
- kudya kwamangwanani: zvokudya zveprotein - mazai maviri akaomeswa kana 200 g cottage cheese kana 200 ml kefir;
- yechipiri kudya kwemanheru: vitamini michina - mazambiringa, maapuro maviri kana muchero wehudhi;
- masikati: 200 g ye nyama yakaderera-mafuta (yakabikwa) kana 200 g yenhu;
- masikati masikati: chero zvipi zviviri zvibereko;
- Kudya: 200 g yehove yakabikwa kana nyama yakabikwa;
- Kudya kwekupedzisira: chero chinhu chinobva kune citrus.
Neprotheni menyu zvakakosha kuti uone huwandu hwakawanda hwezvinwiwa zvinodhakwa, zuva iwe unofanirwa kunwa zvinenge 2 litita. Iwe unogona kunwa mishonga yemishonga, decoctions, green tea, mineral water kana kuti nguva dzose kwete-carbonated. Chinhu chikuru ndechokuti vazhinji vese mvura inodziya. Iwe haugoni kunwa jisi, zvinwiwa zvinodhaka, doro, kvass uye zvinotapira zvinonaka - zvose izvi zvinowedzera makori.
Zvokudya zvinogona kunge zvisinganyanyi kunwa, asi iwe haugoni kushandisa sauces, mayonnaise uye ukamu hwakasviba.
Nguva yezvokudya zviri pamusoro apa mazuva gumi. Munguva ino, unokwanisa kunze kwekunetseka kuti urasike anenge 5 kg, uye kana uchida
Batsirwa
Izvo zvinobatsira zvakanyanya zveprotheni kudya kwevhitamini ndiko kunodhakwa kwe fractional nutrition, nekugadzirisa kwemasabolism, pamwe nekunyorova kurasikirwa regimen.
Precautions
Pasinei nekunze kwekunze, pane kudya kwakadaro munhu haagoni kugara nevanhu vane zvirwere zvepuro uye chiropa, pamwe chete nedzimwe zvirwere zvisingaperi.