Ako kanya ukora reservation, ibiryo byumvikana ntaho bihuriye nimirire. Aba nyuma basobanura ibidasanzwe (kenshi na kenshi kuruta igihe gito) ibicuruzwa byose no guhuza imirire kugirango babone ibisubizo runaka, byumwihariko, kugabanya ibiro. Indyo yumvikana igufasha gukomeza ibisubizo, kandi amahame yaryo agomba kubahirizwa mubuzima bwose.
Nta bicuruzwa bibujijwe
Akenshi, ukuyemo burundu indyo ni umusaruro ukundwa, uretse hejuru, ushobora guhangana na neurotique. Bitinde bitebuke, gusenyuka byanze bikunze iyo uhinduye umubare udasanzwe wibicuruzwa bibujijwe.
Ariko muri iri tegeko hari ibintu bidasanzwe - niba wabonye urwego rwo hejuru rwishingiwe kubiribwa ku biyobyabwenge byitwa ibiryo: Isukari ihungabana, ibinure. Muri iki gihe, gukoresha bigomba kugabanywa - hafi 120-150 kcal kumunsi.
Kubahiriza kaloric koridor
Koridor calorie ni imbibi z'umuntu kubirimo bya kaloni y'imirire ya buri munsi, bigomba gukurikizwa kuzigama uburemere. Calorie Koridor ari muri Plus-gukuramo 40 kcal ikeneye calorie ya buri munsi. Kurugero, umugore afite impuzandengo impuzandengo n'imyaka ikora mubiro, agaciro karashobora kuba 1750-2050 kcal. Ntabwo bisabwa uburyo bwo gupfobya umurongo wo hasi yiyi koridor, no kurenga hejuru. Hamwe nimirire yoroheje cyane ya calorie (500-700 kcal), igipimo cya metabolike kiratonyanga. Hamwe nimirire itoroshye, ibikorwa bya glande ya tiroyide birakandamijwe, imisemburo yayashyigikira metabolic ikurikirana kurwego runaka. Uruhande rwo hejuru rwiyi koridor rumeze neza, ariko niba uhora "usimbuka" kubwibyo, ugomba gusubiramo indyo yawe no kurya. Hitamo ibicuruzwa ukunda kandi icyarimwe utanga ibyiyumvo byo kubahatiwe.
Ibiryo byo Gucika intege: Kuruhuka hagati yibyo kurya byamanywa - Amasaha 4, nijoro amasaha 10-12
Ninde usaba kurya inshuro 5-6 kumunsi. Bifitanye isano iki? Mugihe ugabanye umubare wibiryo byokurya mumubiri bikusanya grethin, bitera kugabanuka mubipimo bya metaboliki kandi byongera ibyiyumvo byinzara. Itangira kubyara niba ikiruhuko cyo gufata ibiryo mugihe cyamasaha arenga 4.5, nijoro - amasaha arenga 12.
Kugabanya umubare wibiryo byoro birashobora kandi gutera urusaku rutagenzuwe. Amaduka akorerwa mubwonko mugihe agabanya urwego rwamaraso ya glucose. Biradutera ubwoba. Turamutse duhagaritse inzara, "ibyifuzo bishonje" byegeranya. Nyuma yaho, basutswe mu bihe bya Jora itangwa n'umutakurwa, uwo bidashoboka kurwanira imbaraga z'igitekerezo. Erega burya, ntibishoboka guhindura urwego rwa Glucose.
Muri buri funguro, guhuza poroteyine, ibinyabuzima bikenewe byamavuta hamwe na karubone ikomeye
Ndashimira ibi, uzahabwa imbaraga zihagije (amavuta), nuburyo burebure bwo kubanziriza (karubone ikomeye), no gushyigikira metabolism (poroteyine) kumuvuduko mwiza. Iki kigereranyo cyo gufata mugitondo ni ngombwa cyane. By'umwihariko, niba uhisemo hagati ya oatmeal na omelet hamwe na salade imboga mbisi, zifatirwa n'amavuta ya elayo, bizaba byiza guhagarara muri verisiyo ya kabiri.
Kugabanya umubare wibicuruzwa byamata
Kutoroherana ibiryo kuri ibyo cyangwa ibindi bicuruzwa akenshi bihinduka icyateye inyungu zurugero cyangwa iterambere ryindwara ziterwa n'imyaka. Bikekwa ko kwihanganira amatara, bikubiye mu bicuruzwa by'amata, kurwego rumwe cyangwa ikindi kireba abantu bose nyuma yimyaka 22. Ibi biterwa nuko ingano ya Lactose Enzyme mumubiri igabanuka. Byongeye kandi, ubushakashatsi bwimyaka yashize bwerekana ko mubicuruzwa byamagambo ahagije ibintu byimikurire ya insuline - anr-1-molekile, ikanaba, autocrine; cyane cyane, diyabetes ya Ubwoko bwa mbere).
Ni iki gishobora kugirwa inama muri uru rubanza? Byiza, birakwiye gukora ikizamini cyo kutoroherana ibiryo. Niba nta bishoboka nkibi bishoboka, ukuyemo ibikomoka ku mata ku mezi abiri uhereye kumirire yawe. Kumenya kuzamura imiterere yacyo ni ubwiyongere bwijwi, imbaraga, - gerageza ntukoreshe amata. Koresha ibicuruzwa bishingiye kuri bitarenze inshuro 1-2 mucyumweru muburyo buciriritse.
Gukurikira ibipimo byukuri byo kunywa burimunsi kumatsinda amwe y'ibicuruzwa
Kurikiza iki cyifuzo kizoroha cyane niba wumva ijanisha ryibirimo bya buri munsi bigomba kuba ibicuruzwa runaka.
- Amavuta 20% n'amafi y'ibinure (fat);
- imbuto 10% n'imbuto (Amavuta + poroteyine);
- 15% bya poroteyine (poroteyine);
- oroboins 10% (poroteyine);
- 20% ntabwo imboga zihagarara (karubone);
- imbuto zimbuto za 10% (karubone);
- Imboga 5 zangiza (karubone);
- 5% ibinyampeke byose (karubone);
- 5% ibishyimbo (carbohdrates + proteyine).