Kana iwe wakanyatsofunga kushandura chimiro chako, iwe unogona kuedza puroteni, kana kuti kwete ye-carbohydrate kudya. Zvakakosha kuziva kuti izvi hazvisi zvisizvo zvekudya kwevanhu, uye mapuroteni akawanda anogadzirisa muviri, saka hazvifaniri kuidya nguva dzose. Usati washandisa sarudzo, shandisa nyanzvi. Zvokudya zvinonyatsopesana kune avo vane matambudziko neitsvo.
Ndezvipi zvinoita kuti mapeji ezvokudya-carbohydrate adye?
Chikonzero chekudya ichi ndicho chirevo chekuderedza kushandiswa kwemakinhydrates zvokudya - hazvisi chakavanda kuti ndizvo zvinokonzera kuonekwa kwemafuta kunowanikwa mumuviri. Ichi chikafu chinozivikanwa, nokuti pasinei nokuti iwe haunzwi uchinzwa nzara, uremu huchabva hwakanaka nokukurumidza.
Ichi chikafu chinokodzera chete avo vanosiyaniswa nekuzadzika uye chinangwa, sezvo zvichabva kudikanwa kuverenga nhamba yeprotein, mafuta uye makedhaidheni anodyiwa, uye kuchengeta diary yezvokudya. Munzvimbo yemitambo, kudya kwemakinhydrate nemiganhu yakanyanyisa kunonzi "kuoma", sezvo iri rudzi urwu rwezvokudya runobatsira kuderedza mafuta emuviri, uye pamwe chete nekuita maitiro kunobatsira kubvisa mafuta mashomanana uye kuita kuti mishonga yakanaka, inobatsira ionekwe.
Zuva rinobvumirwa kudya kusvika magiramu makumi mana emakhahydrates, zvakasara zvekudya zvinofanira kuva mapuroteni. Carbohydrates ndiyo inonyanya kushandisa simba, uye iyo isingawanikwi, muviri unotanga kushandisa mafuta.
Zvinonyanya kukosha pakudya kwakadaro kunwa zvinenge 2 litita emvura pazuva. Kana zvisina kudaro, zvichange zvakaoma kwazvo kuti muviri uvakwezve nenzira itsva. Tora zvokudya nguva dzose, muzvikamu zviduku mukati mezuva, pamwe nekudya kwekupedzisira kuitika panguva iyo pasina mushure maawa 3-4 asati avata.
Non-carbohydrate yezvokudya zvinorema kurasikirwa - menyu
Muzvokudya nezvokudya zvakadai, unogona kusanganisira chero rudzi rwepuroteni, asi pamwe chete nemichero ichave yakaoma. Saka, iwe unogona kushandisa mune zvingave zvakadini:
- nyama yakasviba - nyuchi, veal, game;
- hove dzakaderera;
- chicken, turkey;
- midziyo yekaka yakaderera;
- mazai ehuku uye zvihuta;
- pasi-fat fat cottage cheese uye cheese.
Mukuwedzera, zvakakosha kufungisisa urongwa hwezvigadzirwa, kugamuchirwa kwacho kwakanyatsorambidzwa:
- chero upfu hwakagadzirwa - chingwa, pasta, dumplings, pastries, pancakes, etc ;;
- zvose zvinotapira - shuga, uchi, jamu, chokoti, makirasi uye yega yogurt, etc ;;
- chero doro doro;
- kunwa zvinotapira - soda, jisi, nezvimwewo.
- chero michero.
Mishonga isingabatanidzwi muzvinyorwa zvinorambidzwa, zvishoma nezvishoma inogona kuwedzera puroteni yakanyanya kudya.
Non-carbohydrates diet - menu masikati
Kushandisa mapurogiramu anofanirwa kwekudya kwemakinhydrate ndiko kwakanakisisa mushure mekunge uchitarisana nechiremba wekutanga, sezvo mune dzimwe zvirwere zvokudya zvakadaro zvinopesana (zvikurukuru nehosha yepfungwa).
Muenzaniso 1
- Kumbodya: mukombe wekofi usina shuga, hafu yemazambiringa, mazai.
- Zvokudya zvekudya zvechipiri: chidimbu chechizi kana pasi-fat cottage cheese , tei.
- Zvokudya zvemasikati: gorosi saladhi uye yakashata chicken, juice.
- Nyoka: hafu yemazambiringa.
- Kudya: Shandisa hove nekombikiti.
- Mushure mekudya kwemanheru: girazi rekufefir.
Muenzaniso 2
- Chikudya chamangwanani: mazai maviri, gungwa kare, tei.
- Zvokudya zvechipiri: orange.
- Zvokudya zvemasikati: kubika nyama yenyuchi ne zucchini uye tomate.
- Masikati mashomanana: orange, tea.
- Kudya: mukaka wekuku nekorogi.
- Mushure mekudya kwemanheru: girazi reirozhenka.
Muenzaniso 3
- Zvokudya zvokudya zvemanheru: zvakaderera mafuta cottage cheese, tei.
- Zvokudya zvekudya zvechipiri: 2-3 tangerines.
- Zvokudya zvemasikati: mishonga yemashizha, chidimbu che nyama (chifukidzo, nyuchi).
- Snack: yogurt.
- Kudya: hove yakabikwa nemiriwo.
- Mushure mekudya kwemanheru: yogurt isina kunyorerwa.
Nguva yakawanda iyo iwe unogona kutevedzera kudya iyi ndeye mazuva manomwe kusvika ku10. Mushure meizvi, zvakakodzera kushandura kune chikafu chakakodzera uye kuramba uchidzidzisa. Kudzokorora kunogona kudzokorwa mwedzi wotevera.