Bella Adams
Dambudziko guru rekudya nderekuti dzinokupedza, dzinoita kuti unzwe nzara, uye, maererano naizvozvo, kunzwa kusagutsikana kunokura, izvo zvinoita kuti iwe ude kukanda pfungwa yekurasikirwa kure kusvika pasi pevharobheti. Mukuwedzera, munyaya yezvokudya, muviri unotanga kupikisa uye kukudzorera kumararamiro ako, uye kunyange kuyeuka kuti "nzara" yakadini, uye naizvozvo icharamba ichichengetedza mapaundi akawanda uye masentimita pamuviri wako.
Naizvozvo, kuderera kwehuremu kunoshanda hakudi chikafu, asi chikafu chakakodzera. Chii chekutarisa uye ndezvipi zvekudya zvekusarudza izvo zvisiri zvinonaka chete asiwo zvakanakira muviri wako? Bata sarudzo.
#1 Deredza huwandu hwemacarbohydrates mukudya kwako kwemazuva ese
Kuti uremerwe uremu zvinobudirira, unofanirwa kuderedza kudya kwako shuga uye kucheka chikafu chine starch (carbohydrates).
Chekutanga pane zvese, iwe unofanirwa kudzikisa huwandu hwekusvikika nyore, nyore makhahydrates kana makhahydrates ane high glycemic index. Kuderedza kukwira kwakapinza kweglucose yeropa uye, nekudaro, kukwira kwakanyanya kwe insulin secretion kunobvumidza iwe kuderedza chishuwo chako uye kusanzwa nzara yakanyanya. Kuderedza huwandu hwemakhahydrates inzira inokurumidza, iri nyore yekuderedza uremu.
Zviri nani kutsiva macarbohydrates anowanikwa nyore neakaoma.
Panzvimbo pechingwa chichena chakajairika, idya zviyo, zvingwa zvekudya. Idya mupunga webrown pane mupunga muchena. Pasta - kubva durum gorosi. Uye yeuka buckwheat - inzvimbo inobatsira yemakhahydrates, fiber, mavitamini nemaminerari.
Ramba uchifunga. Zvinoenderana nemitemo yekudya zvine hutano, makabhohaidhiretsi anofanirwa kuverengera 45-65% yemakoriyumu ezuva nezuva simba rako rinoda kubva muchikafu. Kana simba rako rezuva nezuva richida 1600 makorikori, ipapo 720-1040 makorikori anopiwa nemacarbohydrates. 4 macalorie ari mu 1 g yeprotein. Saka 720 - 1040 makorikori anouya muchimiro che180 - 260 g yemakhahydrates.
Unoda kuderedza uremu here? Unofanira kudya macarbohydrates mashoma. Kana ukabatanidza kuderedza kuwanda kwemakabhohaidhiretsi nekurovedza muviri zvine mwero, sekufamba, muviri wako unotanga kudya mafuta akawanda, uye unotanga kuonda.
#2 Wedzera fiber
Sanganisira faibha, bran, uye hupfu hwemafuta mukudya kwako. Iwe unogona kuwedzera ivo ku yogurt kana saladi. Fiber inowedzera huwandu hwechikafu, izvo zvinoita kuti unzwe kuguta nekukurumidza. Faibha yakawanda inoreva kunzwa kwenguva refu kwekuzara, pamwe neutano hwematumbo huri nani.
#3 Idya mapuroteni
Mapuroteni anodiwa anoverengerwa pa 0.8 g pa kg yehuremu hwemuviri. Vakadzi vanoda 45-50 g yeprotein pazuva, varume vanoda 55-60 g.
Neimwe nzira, 10-25% yemakoriyori emagetsi anofanira kubva kumapuroteni. Mapuroteni emiriwo haanyanyi kugayiwa nyore, saka avo vanotevera kudya kwemiriwo kana kutsanya vanoda kusanganisa zvikafu zvakasiyana-siyana kuti vawane chikamu chakazara cheprotein.
Mapuroteni ane hutano anowanikwa mu:
- nyama yakaonda: huku (sternum fillet), veal, gwayana.
- hove: trout, salmon.
- mazai: mazai ehuku, mazai ezvihuta.
- Legumes: nyemba, bhinzi, soya bhinzi.
Ramba uchifunga. Mapuroteni anowanzo kutorwa sechikafu chakanakisa panguva yekudya nekuda kwekunzwa kwakasimba kwekuguta uye kugutsikana kubva kune mapuroteni chikafu. Nekudaro, chekutanga, muviri, unoda glucose, unougadzira kubva kumapuroteni, uye chechipiri, hatigone kudya mapuroteni akawanda kupfuura atinoda, itsvo dzinoburitsa zvese zvakawandisa muweti, kana iyi "yakawandisa" inoiswa muchimiro chemunyu. .
#4 Hutano mafuta
Muviri wedu unoda unsaturated fatty acids, kunyanya omega 3 polyunsaturated fatty acids, inogona kuwanikwa kubva kumafuta.
Mafuta ezuva nezuva anodiwa anogona kuverengerwa mumwe nemumwe kubva kune zuva nezuva simba rinodiwa. Kana iri 1600 makorikori, 20-35% yemakoriyumu aya anofanira kupiwa nemafuta, i.e. 320-560 makorikori anofanira kubva kumafuta. Mafuta ezuva nezuva anodiwa ndeye 36-62 gramu.
Mafuta ane hutano ari mu:
- Mafuta eflakisi.
- Mafuta omuorivhi.
- Kokonati mafuta.
- avocado.
#5 Idya hove dzemugungwa
Hove ndiko kunobva mafuta omega 3 ayo asingawanikwe mune zvimwe zvekudya. Hove dzinewo huwandu hwakawanda hwevhitamini D uye zvimwe zvinhu zvine hutano.
#6 Mbeu nenzungu
Mbeu nenzungu manyuko emafuta ane hutano, mavhitamini, uye mamineral.
Nzungu chikafu chine hutano chinopedza nzara zvakakwana. Mbeu uye nzungu zvinogona kuwedzerwa kumasaladhi, zvichiita kuti zvive zvinonaka uye zvinonakidza. Zvechokwadi, zvakakosha kuyeuka kuti nuts zvakare yakakwirira mumakoriyori, saka usadya zvinopfuura ruoko rumwe pazuva.
#7 Vegetables
Miriwo yakapfuma mufiber nemvura. Zvikafu zvakaderera-makoriyumu zvinewo huwandu hukuru hwezvinovaka muviri zvinobatsira, zvakasiyana ne "macalorie asina chinhu" ezvekudya, machipisi, uye masiwiti. Nekuda kwehukuru hwayo, miriwo inotipa kunzwa kuguta, kuzara kwedumbu, uye kufara kubva pakudya. Uye mupfungwa, hatinzwi sekunge tiri kuzvidzora, kuti tiri kushaya zvokudya.
Miriwo ine macalorie mashoma:
- broccoli.
- cauliflower.
- kabichi.
- Brussels inomera.
- madomasi.
- magaka.
#8 Idya muchero pane kunwa muto
Misi yakawanda ine shuga yakawedzerwa, iyo inoshanda sekuchengetedza. Idya muchero wose pane muto kana muto mutsva. Nenzira iyi, iwe uchawana mashoma macalorie uye fiber, izvo zvinokuita kuti unzwe wakaguta uye kuve wakanaka kune dumbu rako uye ura.
Zvibereko zvine yakaderera calorie yemukati (inoda huwandu pa100 gramu yemuchero)
- watermelon (15 calories)
- mazambiringa (26 makorikori)
- sitirobheri (27 makorikori)
- raspberry (30 makorikori)
- peach (30 makorikori)
- melon (30 makorikori)
- plum (36 makorikori)
- pear (38 makorikori)
- apple (45 makorikori)
- cherry (48 makorikori)
- apricot (52 makorikori)
- orenji (53 makorikori)
- mazambiringa (61 makorikori)
- bhanana (85 makorikori).
#9 Probiotics, symbiotics uye prebiotics
Ura hune hutano hwakakosha kune hutano. Mabhakitiriya anobatsira anobatsira mukudya anowanikwa mu yogurt, izvo zviri nani kuzviita iwe pachako, sevagadziri vanogona kuwedzera shuga. Zvimwe zvekudya zvinobatsira miriwo nemichero yakaviriswa: makabheji, magaka, madomasi, nemaapuro.
