Vanhu vakatora mufananidzo wavo zvakanyatsonzwisisa kuti hazvina kukwana kumitambo yega kana kuti nokuda kwekudya kuti vawane kukwana - vanoda kubatanidzwa. Uye kuti uwane hupenyu hwakanaka hwemasumbu huchaonekwa kune vamwe, uye husingaonekwi pasi pehuwandu hwemafuta, unofanirwa kutendeukira kuprotini yekudya kuti uome - ichi ndicho chiito chichakubvumira kuti uwane mhinduro yaunoda. Zvechokwadi, simba rinotakura mune izvi rinotora basa rinokosha-nokuti pasina iyo iwe hauzovi nemisungo inofanirwa kuratidza.
Drying program
Zvinosuruvarisa, zvakaoma kwazvo kurondedzera chikafu chakanaka chokuomeswa, icho chinogona kukodzera munhu wose. Muzvokudya kunofanirwa kunge iine mapuroteni akawanda uye huwandu - mafuta nemahydrohydrates, asi nhamba chaiyo inogona kuongororwa chete zvichienderana nemiganhu yako chaiyo: kureba, uremu, huwandu hwekuita muviri uye mutumbi wemuviri. Zvose izvi iwe uchagoverwa mune rimwe remakwikwi akanaka emhando.
Iwe unogona kuverenga kuzvidya iwe pachako: kune 1 kg yehuremu hwako zuva rimwechete unoda kushandisa 2-2.5 g yeprotheni, inenge 1-1.5 g yemakrohydrates uye 0.5-1 g emafuta (iyi ndiyo inonyanya kukosha yevakadzi).
Iwe haugoni kuomeswa zvakanaka kana iwe usingachengete diary yezvokudya uye uronga mberi mberi izvo zvaunoda kudya. Mune izvi iwe uchabatsirwa nemashandiro eIndaneti, apo iwe unogona kuwana diary yezvokudya pasina chairo uye nenzira iyoyo nyore nyore kuverenga chidimbu chaidiwa chezvinhu.
Zvokudya zvinovaka muviri paunomisa muviri
Kana iwe wakanyatsosarudza kuita izvi, iva wakagadzirira kutevera nzira iyi kusvika kumugumo, nokuti kudya kunenge panguva yekuoma hakufananidzi zvakanyanya kune izvo munhuwo zvake akajairika kudya, uye zvinotora mwedzi yakawanda kuti uzvibatire. Mukuwedzera pane kushandura michina, iwe unofanirwa kuchengeta nhamba yezvinhu zvishoma zvese zvaunotumira kumuromo wako - hakugoni kuve nekuputsika mune zvekudya uku. Chero munyaya iyi, mutumbi unotanga basa rakaoma rokusunungura simba kubva kumafuta aripo, nei uchiwana mhepo yakaisvonaka, inoshamisa.
Nheyo dzinonyanya kukosha dzekudya kunovaka muviri panguva yekuomeswa ndezotevera:
- Kusabvisa mafuta akazara (anenge apera akazadza, izvo zvinokosha pakudya zvakaoma). Nekuda kumanikidzira muviri kuti upise mafuta akaiswa mumuviri, zvakakosha kubvisa kudya kwavo kubva pakudya. Nokuda kweizvi, zvinhu zvakadai semafuta, nyama yakakora (nyama yenguruve, gwayana), kamu, ice cream, marisi, mukisi munyu, zvose zvakaoma uye semisolid cheeses, uye mabizi (kunze kwejelly neaya ayo mafuta ari akaderera zvikuru) asina kubviswa zvachose. Mafuta muzvokudya anogona kungova yemiriwo (hove yemafuta, mafuta anoseed) uye zvishoma.
- Kuramba kwemahydrohydrates ari nyore. Ichi ndicho chakanyanya kuoma mukudya kwemisipa yekuomeswa, nokuti pano ndizvo zvataidya kudya kakawanda: michero yakawanda, mbatatisi, zvese zvebibiki, sweets, pastries, confectionery, uye marudzi ose ezvinyorwa. Mucheka chete, macaroni kubva kumakadhi akaoma, oat uye mabhakatsiro anogadziriswa akagadziriswa, sezvinenge mune zvigadzirwa izvi zvakaoma makhahydrates. Zvokudya zvakagadzirwa necarbohydrate paunenge waoma hazvizoshanda kana iwe ukasateerera izvi
item. - Kuwedzera kwekuwedzera kune mapuroteni ndiwo miriwo. Kuchengetedza muviri, uyo uchatambura paine puroteni chete yekudya, zvinokosha kuisa mimwe miriwo inopa simba uye inoderedza kunzwa kwenzara. Unogona kuzvidya zvitsva, zvakabikwa, zvakabikwa kana zvakabikwa.
- Ihurumende yezvokudya panguva yekuomeswa inoti: nguva yakawanda paawa - zviri nyore kudya. Izvozvo zvinokwana makirogiramu zvinofanira kugamuchirwa pamangwanani emangwanani uye masikati, uye hove uye kudya kwemanheru zvinofanira kuva sechiedza sezvinobvira, zvinongorarama chete mapuroteni zvokudya nemiriwo. Pane chidimbu kwete pasi pe 4-5 kakawanda pazuva, uye zviri nani - saka iwe uchaparadzira metabolism. Kudya kwekupedzisira kune anenge awa kana maviri asati avata.
Kana iwe uri nyanzvi yemitambo, mudzidzisi wako achakwanisa kukurudzira iwe zvimwe zvekudya zvemitambo - somuenzaniso, mafuta anopisa kana kuti mapuroteni anowedzera, izvo zvinokubvumira kuti uwane pamwe chete nezvokudya kwete mapuroteni ose, asi anenge 50-75%.