Mune zvemitambo kudya kunovaka muviri, inenge inokosha basa rinowanikwa nenguva yaunodya. Gadzira chikafu chako kuitira kuti iwe udye maawa matatu oga oga: kuti ugadzire zvakanaka, iwe unoda kupa ropa nekugara uchipa amino acids.
Chikafu chakakodzera chekurema
Zvokudya zvakanyatsogadzirirwa zvakakosha zvehutachiwana hazvibvi zvachose zvinotevera zvinowanikwa:
- Soy, mukaka wose, zvokudya zvinokurumidza, mafuta mazai emisi, mafuta nyama.
- Uchi, mapekese, zvipfeko, mabhuettes, chingwasticks, majisi ezvibereko zvemhizha, zvinwiwa zvinotapira neshuga, zvokudya nehupfu hwakatsetseka, chingwa chisingagumi.
- Zvokudya zvakabikwa kana zvakabikwa, mafuta akaomeswa, mafuta emafuta (kusina maorivhi, sesame, linseed), margarine.
Zvinyorwa zveCorori zvezuva nezuva
Itai kuti zvinyorwa zvinogamuchirwa zvekudya kwenyu zvinogona kuva nekukurumidza kwemashoko ekutanga emasabolism (Basal Metabolic Rate). Nheyo, kana kuti yebhedal, inonzi metabolism inosarudza kuti zvishoma zvakadini simba rinodiwa mumuviri wemunhu uyu kuitira kuti varambe vachiita basa ravo rinokosha pakuzorora.
Heino chirevo chekuchiverenga:
- Kuvanhu: 66 + 13.7 x kureba (kg) + 5 x urefu (cm) - 6.8 x yezera.
- Vakadzi: 655 + 9.6 x kureba (kg) + 1.8 x urefu (cm) - 4.7 x yezera.
Kuti uwane kuti chii chinonzi caloric chikafu chako chezuva nezuva chinofanira kuva nacho, wedzera chigumisiro nechiyero chakakodzana nemabasa ako epanyama:
- 1,2 - hapana mimwe mitambo;
- 1,375 - vhiki nevhiki: mazuva matatu emitambo yakachena;
- 1,55 - pavhiki: mazuva mashanu evhareji yemutoro mutoro;
- 1,725 - pavhiki: 6-7 mazuva emakwikwi emitambo yakasimba.
Purogiramu yekudyisa kuwedzera kuwanda
Wakaverenga, chii chinofanira kuve chinyoro chezuva nezuva chezvokudya zvako, funga
Kwevhiki imwe chete unofanira kuwedzera uremu kubva pamasendimita mazana maviri kusvika kuzana mashanu. Kana chikafu - nokuda kwechigumisiro chinokurumidza - chakanyanyisa kuzara, kuwedzera kuwedzera kuchaitika kwete kwete chete nokuda kwekukura kwemisasa, asiwo nekuda kwekuunganidza mafuta asina kufanira.
Usakanganwa kuti kuwedzera kune kudya kwakanyatsofungidzirwa zvakanaka, zvinokuvaraidza zvine basa rinonyanya kukosha kuti uwane kuwanda kwakakwana. Usapindira muviri wako - mitoro yakawandisa ichakuvhiringidza zvikuru kubva pane chinangwa.