Kudya kunokurumidza kuderedza kuora muviri ndiyo kurota kwevakadzi vakawanda vanotenda kuti zvinokwanisika kudya gore zvisina kunaka, kudya sweets uye kudya kwekukurumidza, uye zvino kutora uye kudonha yakakonzerwa 5 kg mune imwe vhiki. Zvisinei, iyi haisi iyo nzira yakarurama, uye mumwe anofanira kunzwisisa mutsauko pakati pekunge uchangobva kuwedzera uremu uye chiratidzo chakasimba pamakero.
Zvokudya zvakakurumidza zvinoshanda sei?
Kakawanda vakadzi vanoshandisa zvinoshandiswa zvinoshandiswa zvinoshandiswa pakushanda kwekukura kwekukurumidza. Zvimiso zvishoma zvekudya izvo zvinotungamirira kumigumisiro yakakurumidza inzira yakanaka yekubvisa izvo zvakawanikwa munguva pfupi nekuda kwekugadzirisa kudya zvakanyanya. Kana uremu hukuru huripo kwenguva yakareba, zviri nani kushandisa nzira yakarurama yehurumende, iyo inononoka asi zvirokwazvo inokutungamirira kune zvido zvinoda. Hazvibviri kukanganwa izvo zvave zvichiwedzerwa kwemakore!
Nokudya zvinokurumidza, iwe unosuka matumbo, dzinga zvakanyanya kutakura mumvura, asi usaparadzanisa mafuta anenge akapoteredza chiuno kana chiuno. Zvinogona kubviswa chete nekubatanidza kudya kwakakwana (uye nguva dzose!) Ne aerobic uye simba rinotakura.
Kudya kwakakurumidza uye kwakanakisisa kunobatsira: maitiro ezvokudya zvose
Nzira yakakurumidza yekurasikirwa mapaundi akawanda ndeyokudya mono-kudya (kudya kwaunogona kudya chinhu chimwe chete). Iwe unogona kusarudza 2 mono chips uye unoshandura iwo. Zvose zvekusarudza izvi zvingakubatsira kurasikirwa nemakiromita 3-6 mumazuva manomwe chete. Saka, nheyo dzese:
- Kuti uwane mono-kudya, unogona kusarudza chero chigadzirwa kubva pakurongwa wauchadya kwevhiki. Inogona kuva kefir (kudya kweprotini yekutsanya kunokonzera kefir 1% mafuta yehutu), buckwheat, oatmeal, tomato, makomkomini, maapuro, mavhenekeri, mavhinga. Chinhu chikuru ndechekuti chigadzirwa chinonakidza kwauri kuti unwe, yemiriwo kana mukaka yakabva uye yakadzi-koriori (kwete kupfuura 40 kcal per 100 g).
- Zvimwewo, unogona kusarudza zvinhu zviviri uye mazuva akasiyana: somuenzaniso, zuva pamakuchu, zuva-pane kefir.
- Chero chipi zvacho chaunosarudza, iwe unofanirwa kudya iyi 1-1.5 kilograms pazuva, kugovana yose yezuva nezuva nezvikafu zvinomwe zvema-5.
- Munguva ye-mono-kudya kunokosha kunwa mavitamini uye zvinenge 2 litita emvura pazuva, zvisinei iwe unogona kurwara.
Zvose zvakasiyana-siyana zvekudya zvinogona kushandiswa kukurumidza kurasikirwa kwemuviri, sezvinoita marumbu, uye, pasinei nekuchengetedzwa kwemafuta akawanda, chiuno chekuona chinowedzera. Hazvikurudzirwi kusunga mono-kudya kwemazuva anopfuura manomwe, nokuti muviri unotambura nekushaiwa kwezvinhu uye kuwedzerwa kwevamwe. Mukuwedzera, chero kudya kwakanyanya kwakadaro kunotswa kurasikirwa kunoratidzira kudya kune mukati ma-calorie 600 pazuva, iyo inonyanya kukosha.
Nzira yekurasikirwa nehutano pasina kudya?
Kudya kwakakurumidza pamusha kwakanaka, asi kwakaoma. Vakawanda vari kutsvaga nzira isingadi zvirevo zvakasimba. Ichi ndicho chikafu chakarurama uye chikamu. Edza wozvionera iwe pachako:
- Usadya nyama neupfu mishonga: yakanakisisa yechipfuva ndiro isiri-starchy miriwo (zucchini, karoti, pepper, kabichi);
- kusanganisa kudya kwakakurumidza, kutapira, mafuta, yakabikwa, kusvuta, zvigunwe;
- kazhinji kazhinji vanobika mune kaviri bhaira, ovheni, aerogrill, haazombo-mune yakadzika fryer kana mune pani yakatsva;
- 70% yemanyoka - michero nemiriwo;
- usadya maawa maviri asati asara;
- usanwa awa imwe mushure mekudya;
- Dedert pamwe neiyi chikafu chakazara, uye haifaniri kutevera pakarepo mushure mokudya kwemasikati kana kudya kwemanheru! Zvakanaka, iyi-kana yechipiri kwekudya chamangwanani, kana-masikati masikati;
- Usanwa kudya, kunyanya sodas kana juisi;
- zvikamu zvisingasviki 200-250 gramu pakudya kwega.
Kwete nekukurumidza sekudya zvinobudirira, asi mugumisiro unochengetwa kwenguva yakareba, uye kunze kweizvi hakusi kushungurudzika kwomuviri.