Wati wakambofunga pamusoro pekutsananguka kunotevera: kuora muviri, unoda kudya. Iko, zvichida, kakawanda kakawanda kupfuura ikozvino, kana uremu husingakoshi iwe. Asi izvi hazvirevi kuti iwe unogona kuwedzera kushandiswa kwegorosi uye ice cream. Iye zvino iwe uchadya kudya kwakakodzera - zvigadzirwa zvishoma .
Zvokudya zvipi zvinobatsira kuti uremerwe uremu?
Kune uwandu hwezvinhu zvinoshandiswa nebhaalti kwete chete inogona kutibatsira kubvisa kuwedzera kwekureruka, asiwo kuita kuti nzira yekurasikirwa ureruke nyore, inonakidza uye inopfupika. Izvi zvinokoshawo kuti unonzwa sei panguva yekudya uye zvakakosha zvikuru kuti unotarisa sei, nokuti mukadzi asina mamiriro ezvinhu ane kodzero yekuona isina basa. Tichazonyora zvinhu zvakanakisisa zvekutengesa kurasikirwa, uye zvakare kuedza kururamisa kugara kwavo pane zvinyorwa kune avo vanorema.
1. Zvigadzirwa zvekudya - ichi ndicho chivimbo chekuziva kwedu panguva yekudya. Zvakakosha kuzvidya panguva yekudya kwekudya kwekudya, saka iwe hauzove nechido chekuva nechingwa newaini inokuvadza kaakidhyidrate musati wasvika. Pakati pezvinonyanya kukosha, zvakakosha kukurudzira michina yekurema kuora ine fiber. Izvozvi: zviyo zvose oatmeal, nyemba, macaroni kubva durum gorosi, ruvara rutsvuku, maapuro.
2. Zvokudya zve-calorie - izvi ndizvo zvaunogona kudya zvakachengeteka. Usarega kusvikira masikati kana kutambura nenzara mushure mekudya - kudya nyanya, cucumber, orange kana mazambiringa .
3. Zvishoma zvishoma zvine makhahydrates. "Kuramba" kwehuga muropa hakungotungamiri kune chirwere cheshuga, kuvhara pancreas. Mishonga inokuvadza kuwedzera kwakakosha muhuwandu hwehuga inotungamirira kukurwisa kwakasimba uye kusina kukodzera kwenzara. Izvi zvinotsanangurwa nechokwadi chokuti mushure mokuwedzera shuga muropa, pancreas inovhara insulin kuitira kuti inogona kushandurwa uye inoshandurwa ku glycogen. Nzira yekushandiswa nayo inoshamisa, sekuwedzera kwemazinga emushuga zvisati zvaitika. Mukubatana nekuchinja kunoshamisa kwakadaro, muviri unoda zvakare kuwedzera muzinga re shuga. Ndokusaka mushure mekudya chimedu chetiroti, hamugoni kukaramba yechipiri, chechitatu, nezvimwe.
Hazvisi nyore kutonga dambudziko iri rakaipa. Ingodya kudya zvishoma zvishoma uye uwedzere kudya kwako neakaginihydrate yezvokudya kuti uwedzere kurasikirwa - slow carbohydrate. Pakati pavo: majikiro, chingwa chegorosi, zviyo, marimu, michero yakaoma, miriwo, mushwa.
4. Zvigadzirwa zvemishonga - pasina calcium, nzira yekurasikirwa inenge isingabatsiri zvaunoda. Pashure pezvose, calcium inobudisa hormone inokurudzira nzira yekupisa mafuta. Mukuwedzera, mishonga yemakwenzi ndiyo inowanikwawo puroteni. Puroteni inotambanudza nzira yekusimudzirwa kwemahydrohydrates, inobatsira pakureba kwenguva refu. Tinokurudzira kuti iwe usarudze mazai emafuta asina mafuta uye uvapedze kudya kwemanheru.
5. Nokukomba, unoda omega-3 fatty acids . Dzinowanikwa muhove dzegungwa, nuts, mafuta omuorivhi uye avocado. Uyewo, tinokurudzira kunwa mvura yakawanda, inobatsira kunyorova uye kugadzirisa ganda.
Asi zvakanakisisa zvinogadzirwa nekutsanya kurasikirwa kwemafuro ndizvo izvo zvinobatsira kubvisa zvinodhaka zvakanyanya kubva mumuviri. Kazhinji kacho chikamu cheshumba chekurema kwakanyanya kunowira pamvura, iyo inobatwa kumashure mumuviri wedu nemhaka yezvokudya zvine salori. Nemhaka yehuwandu hwemvura, miviri yedu nechiso zvinoputika. Nzira yakanakisisa yokubvisa mvura ichasangana nemishonga yakanakisisa yezvidimbui : majikiji cranberries, pamwe neaya kubva pamashizha e-cranberry, lemonades pasina shuga, jisi rearangi, celery, green tea.
6. Pasinei nokuti iwe unorema sei,
Chengetedzawo kutarisa kwako kuti kwete chete michina inokosha, asiwo mamiriro avo. Kana iwe wakagara u "kuda" kuzvikuvadza nemakumbo echirwere, zvichida kuti uremerwe uremu uye uvarega uchinetseka, unofanirwa kuutora uine zvingwa zvishoma zvezviyo zvakashata kana maapuro. Zvakanaka, kana uri pakudya unoputirwa nekamukwa kamu cream nemafuta anotapira, unogona kubika michero yakachena yehutano hwakadaro, kana chikwapu kusvikira yakasviba, pasi-fat-fat cottage cheese.