Musikana anoda kuwana maitiro ekunyengera anofanira kuziva kuti adye sei zvakakodzera kuti awane musimba wemaoko. Iyi ndiyo nzira chete iyo iwe unogona kubvisa kuonda kwakanyanya, asi usatora "mafuta" uwane cellulite uye flabbiness yeganda.
Iwe unofanirwa kudya sei kuti uwane hutema hunochengeteka?
Kune mitemo yakawanda inogadzira chirongwa chekudya kwekukurumidza kwemafupa mashoma. Kutanga, zvakakosha kuwanzodya (kanenge ka 5 pazuva, zvinokwana kanomwe). Chechipiri, zvakakosha kuti zvikamu zvidiki. Uye, pakupedzisira, iwe unofanira kunyatsofunga nezvekoriki yehuwandu hwezvokudya uye yakagadzirirwa BZHU (mapuroteni, mafuta uye makhahydrates).
Iyi ndiyo mitemo inokosha yekudya zvakanaka kuti uwane musimba mashoma. Iye zvino ngationei muenzaniso wemenu iyo dzose zvikamu zvatove zvakakosha. Mutsamba iri pasi apa kugamuchirwa kwemuwandu wezvokudya zvakakosha kunogoverwa kuva kanomwe. Kana zvichibvira, edza kudya zvakajeka maererano neyiyi purogiramu.
Chii chaunofanira kudya kuti uite musimba mashoma?
Heino muenzaniso wekuti sei uye chii chinogona kudyiwa kuitira kuvaka musumbu. Menyu yakagadzirirwa musikana, saka iwe haugone kuitora semugove wezvokudya kune murume.
Saka, heino mhando yekuenzanisa:
- Zvokudya zvekudya zvinguva pfupi zvinogona kuva nema 200 gm oatmeal kana chero imwe yezviyo, yakabikwa pamukaka 3.5% mafuta. Uyezve kuwedzera 1 sandwich ne bhotela uye cheese uye kapu yeti kana kofi neshuga kana uchi. Cheese haafaniri kuchinjwa kuva soseji, asi unogona kushandisa fodya yakabikwa chikafu.
- Chipiri chekudya chamangwanani (2 maawa mushure mekutanga). Iwe unogona kudya masheji emasikati kana kottage cheese neuchi (zvisati zvisingasviki 150-200 g, mafuta ane zvisi zvisingasviki 5%). Uyewo anobvumirwa kunwa jisi, compote, tei kana kofi neshuga.
- Snack (maawa maviri mushure mekudya kwechipiri kwekudya chamangwanani). Iwe unobvumirwa kudya bhanana, apuro kana peari. Oranges nemimwe michero yemicrorus zvakanakisa kuti tisadye, chaizvoizvo, semurope kana pineapple.
- Mabiko (2 maawa mushure mechingwa) ine sopu ine nyama kana hove yehove (200 g),
chechi yechipiri (150 g yekunakidza, 150 g yenyama, miriwo isina kukwana), kunwa. Iwe unogona kukwanisa kutora dessert, somuenzaniso, ice cream kana 30 g ye chocolate yakasviba. - Masikati masikati (masikati matatu mushure memasikati) ane zvibereko, sehove kana yemiriwo yemashizha (150-200 gramu) nechidimbu chechingwa chine mutsvuku.
- Kudya (2 maawa mushure memasikati). Inobvumirwa kudya 200 g yemuviri mutsvuku, inoputika nekunaka kwemiriwo.
- Kudya kwechipiri (2 maawa asati avata) kune 1 kapu yekefir nemafuta anokwana 2%.