Nhasi tichataura pamusoro pekudya, kushandiswa kwezviri kushandiswa kwesayenzi. Icho chirongwa chemitambo chemafuta chinopisa uye kuvaka musimba. Akaedzwa uye akamubatanidza paYunivhesiti yeConnecticut, pasi pekutariswa kwemafuroti Jeff Wolek. Icho chirevo chekudya chiri nyore - kuderedza caloric kudya nekuderedza kudya kweakagidhydrates.
Mitemo inokosha
Izvozvi, iyo ipuroteni yekudya inopisa mafuta, nokuti mafuta aya asina kunaka anopiwa kupisa sechinotsiva glucose, kusangana nesimba rinodiwa romunhu.
- Iwe unoda kudya mapuroteni akakwirira panguva imwe neimwe yekudya. Izvi zvinokubvumira kuti uchengetedzere pfungwa yekugara kwenguva yakareba, kupedza makirori ekudya, uyewo kuti usapinda mumaradzi nemasumbu.
- Usatya mafuta. Zvokudya kana "zvinobatsira" mafuta zvinokubvumira kukurumidza kukudziridza pfungwa dzekuita satiety, kubatsira kudzora calorie inowedzera.
- Miti - inenge 4 kana pazuva. Asi iyo isiri-starchy miriwo , iyo isingabatsiri pakuvhara uye kuwedzera kilogram.
- Ipai shuga uye starch. Izvi zvinoreva kurega chingwa, mabhisikiti, makeke, mbatata, soda, rizi uye nyemba. Zvokudya izvi zvose zvine kamodihydrate yakawandisa kwekudya kwedu kukurumidza kupisa mafuta. Kana iyo yakanyorwa ichitaura zvinopfuura 5 gramu ema carbohydrates kuburikidza nekushanda - usatora iyo, kana iwe uchidya muresitorendi - iva nechokwadi chokuti starch uye shuga hazvisi izvo zvinokosha zvekudya.
- Kana iwe uchida kugara pazvokudya, usingaverengi makorikori, rega michero, michero uye mukaka. Kana iwe uchiverenga, iwe unobvumirwa zuva rimwe nerimwe: ½ mukombe majikiti, 1 girasi yemukaka, ½ mukombe wezvibereko.
Menyu
Iye zvino, tichazotaura mazita ezvigadzirwa zvinoshandiswa pamitambo yedu yemitambo yekupisa mafuta pasi.
1. Mapuroteni akakwirira:
- beef;
- nguruve;
- shiri;
- whey and casein protein;
- mazai;
- cheese;
- the bird.
Sezvakataurwa muYunivhesiti yeConnecticut, 1 protein inogunzva kubva whey kana casein protein, haungatombogadziri.
2. Miti isina mashed:
- broccoli;
- sipinashi;
- Zvikwata zveBrussels;
- artichokes;
- tomato;
- leek;
- cauliflower;
- mushroom;
- zucchini;
- pepper;
- Asparagus;
- celery;
- makungu.
3. "Inobatsira" mafuta:
- miorivhi namaorivhi;
- mafuta akaputika;
- bhotela;
- nuts;
- kokonati;
- avocado;
- fatty sour cream;
- kirimu.
Zvinokuomera here kuti uve pakudya kwakadaro? Hazvina kunaka, zvinonaka kwazvo. Asi yeuka: iwe unogona kuzvidya nekudya kwakanakisisa zvakadaro kana iwe ukanyatsoshanda zvikuru uye unoita simba rezuva nezuva maitiro.