Ndagerageza kugabanya ibiro, turya fortage ya foromage gusa na foromaje-ya calorie. Ariko mama anteye ubwoba ko nta bwenge buzabaho mu mirire nk'iyi, kandi niba natakaje ibiro, nzabikora vuba. Nibyo?
Natalia Sushko.
Mama wawe ari mubintu neza. Ikintu nyamukuru ni iyo wicaye ku ndyo, ugomba kuringaniza neza ibiryo byawe. Isuku ya poroteyine ziboneka mumirire yawe, hari karuboni rwose. Ibi ntabwo arukuri. Umubiri wacu ukeneye na karubone, utabafite na fibre ntibishoboka kubaka indyo imwe. Benshi banze gutwara Carbohydrated bizera ko bakubiye gusa muguteka, umutsima na bug. Hatariho iyi karubone, twe, urashobora gukora udafite izo karubone. Ariko karubone ikubiyemo fibre ikenewe cyane kubinyabuzima byacu bikubiye mu mboga n'imbuto. Cyane cyane muri bo mu mugozi, imyumbati, imyumbati broccoli, radish, radish. Umubiri wacu ukeneye fibre, nkuko bikurura isukari nyinshi. Mu mirire yuzuye, ikigereranyo cya poroteyine, ibinure na karubone bigomba kuba 1: 1: 4 (1 kugeza kuri 1 kugeza 4). Ni ukuvuga, gufata ibiryo kuri wewe, indyo ibara gusa umunsi urya poroteyine, ibinure na karubone. Byongeye kandi, ahantu hafi y'ibicuruzwa byose, amakuru yatanzwe nko muri poroteyine y'ibicuruzwa, ibinure na karubone.
Natakaje ibiro, bigaragara ko ari mubyabaye. Ariko ubu ndahangayikishijwe cyane nikibazo cyo kuzigama ubu buremere muribisanzwe?
Olga
Birakenewe ko uburyo bwo kwanduza imbaraga ni: Ifunguro rya mugitondo, ifunguro rya sasita, ifunguro rya nimugoroba. Ni ngombwa inshuro eshatu cyangwa enye kumunsi. Hamwe nibyo kubera ameza, birakenewe guhaguruka tutigeze bivuga, ariko kubinyuranye, hamwe ninzara yoroshye. Muri rusange, karori zose kumunsi ntizigomba kurenga kilocalories 2180-2000. Ni ngombwa kunywa byinshi, ntabwo ari munsi ya litiro 1.5-2 kumunsi.
Nzi ko umuntu akeneye poroteyine, akubiye mu nyama, ariko sinshobora kwigira inyama cyangwa inyoni. Nkore iki?
Svetlana Poroshin
Poroteyine nayo ikubiye mumafi, hari poroteins yimboga - ni ibishyimbo, amashaza, soya. Mubyukuri mubice byose ushobora kubona poroteyine. Urashobora kandi gukoresha ibikomoka ku mata - foromaje ya cottage, yogurt, kefir, cream.
Niba ufite ibibazo, tubategereje kuri: [email protected].
Bazasubizwa n'abahanga mu by'ingenzi muri cosmetologiste, abaganga, abaganga.