Pakarepo ita chikafu chanyaya, chinongedzo hachina chekuita nekudya. Iyo yekupedzisira inoreva kusarudzika (kazhinji kazhinji pane zvenguva pfupi) chero zvigadzirwa uye kusanganisa kwavo kubva pakudya kuitira kuti uwane mhedzisiro, kunyanya, kuremerwa. Diet yekudya inokubvumira kuti urambe uripo mhedzisiro yacho, uye nheyo dzayo dzinofanira kucherechedzwa muhupenyu hwese.
Hapana zvigadzirwa zvinorambidzwa
Kazhinji, kusasanganisa zvachose kubva pakudya kune iyo yaunofarira, asi yakakwira-calorie chigadzirwa, iwe pangozi yekutarisana neiyo neurotic inodiwa mairi. Nekufamba kwenguva, kupaza kwacho hakugoneki paunosimbisa huwandu hunoshamisa hwechigadzirwa chakarambidzwa.
Asi kubva kumutemo uyu hapana kunze kwekuti - kana iwe wakaratidza huwandu hwakanyanya hwekuvimbika kwezvekudya pazvinhu zvinonzi zvezvikafu zvinodhaka: Yakanatswa shuga, mafuta nemaronda. Mune ino kesi, kushandisa kwavo kunofanira kuderedzwa - anenge 120-150 kcal pazuva.
Kutevedzera ne caloric corridor
Corridor calori ndeyekuti ndewekuti ndewekuti ndeweko yeCaloric zvemukati yekudya kwemazuva ese, iyo inofanira kuteverwa kuchengetedza uremu. Calorie corridor iri mukati me-minus 150 kcal ne zuva nezuva calorie zvinodiwa. Semuenzaniso, mukadzi ane huwandu hwepakati uye zera rinoshanda muhofisi, kukosha uku kunogona kuve 1750-2050 kcal. Hazvikurudzirwe kuti ungaita sei kuti usarerutse bar repazasi yeiyi corridor, uye kuora kumusoro kumusoro. Neyakaderera calorie diet (500-700 kcal), iyo metabolic chiyero madonhwe. Nekudya kushoma, chiitiko cheiyo thyroid gland inodzvanywa, mahormoni ekutsigira metabolic maitiro pane imwe nhanho. Puranga repamusoro reiyi corridor rine mamiriro akakwana, asi kana iwe uchigara "uchisvetuka" nekuda kweizvozvo, iwe unofanirwa kugadzirisa kudya kwako uye kudya kwemazuva ako. Sarudza zvigadzirwa zvaunoda uye panguva imwechete ipa kunzwa kwekugutsikana.
Chikafu Chisungo: Kuzorora pakati pezuva remasikati - maawa mana, uye manheru maawa gumi nemaviri
Ndiani anokurudzira kudya ka5-6 pazuva pazuva. Chii chakabatana? Paunenge uchideredza huwandu hwechikafu chekudya mumuviri unounganidza gromone grothin, iyo inomutsa kuderera kweiyo metabolic chiyero uye inowedzera kunzwa kwenzara. Zvinotanga kugadzirwa kana zororo mune chikafu chekudya mukati mezuva rinopfuura maawa 4,5, uye manheru - anopfuura maawa gumi nemaviri.
Kuderedza huwandu hwechikafu chekudya zvinogona zvakare kukonzera kusadzorwa kusingadzoreki. Pulses inogadzirwa muuropi kana ichikadzika iyo yeropa glucose mazinga. Inotikurudzira kuti tidye chero chinhu. Kana tikadzivirira kunzwa kwenzara, "nzara ine nzara" inounganidza. Pashure pacho, ivo vanodururwa mune nguva dzisingadziviswi Jora, iro risingakwanisi kurwira simba rekufunga. Mushure mezvose, hazvigoneke kupesvedzera mwero weGlucose.
Muchikafu chega chega, mapuroteni akasanganiswa, zvisikwa zvinodiwa zvemafuta uye zvakaoma carbohydrate
Kutenda kune izvi, iwe uchagamuchira huwandu hwakakwana hwesimba (mafuta), uye kureba kweiyo nzvimbo (yakaoma carbohydrate), uye rutsigiro metabolism (mapuroteni) nekukurumidza. Ichi chiitiko chekudya kwemangwanani chinonyanya kukosha. Kunyanya, kana ukasarudza pakati peiyo inozivikanwa oatmeal uye Omelet ine saladi yemiriwo mitsva, yakasungirirwa nemafuta omuorivhi, zvichave zviri nani kumira mune yechipiri vhezheni.
Kudzikisira huwandu hwezvigadzirwa zvemukaka
Chikafu kusashivirira kune izvo kana zvimwe zvigadzirwa zvinowanzova chikonzero chehuremu kuwana kana kukura kwezvibereko zvakaringana zvezera. Zvinotendwa kuti Lactose kushaikwa, iyo inowanikwa mune zvigadzirwa zvemukaka, kune imwe degree kana imwe kunetsekana nevanhu vese mushure memakore 22. Izvi zvinokonzerwa nenyaya yekuti huwandu hwe lactose enzyme mumuviri unoderera. Uyezve, zvidzidzo zvemakore achangopfuura izvi zvinoratidza kuti muDaily Zvigadzirwa pane inonzi Insulin Kukura Factor Factor. mhando yekutanga).
Chii chinogona kuyambira mune iyi nyaya? Zvine musoro, zvakakodzera kuita bvunzo yekuzvishayiwa kwechikafu. Kana pasina mukana wakadai, kunze kwekushongedza zvigadzirwa kwemwedzi wakati wandei kubva pakudya kwako. Kurega kuvandudza mamiriro ayo kuwedzera kwetoni, simba, - edza kusashungurudza mukaka. Shandisa zvigadzirwa zvichienderana nazvo hapana kanopfuura 1-2 nguva pasvondo mune mwero mwero.
Kutevera huwandu hwakaringana hwekushandiswa kwemazuva ese kwemamwe mapoka ezvigadzirwa
Tevedza kurudziro iyi ichave nyore kana iwe uchinzwisisa iyo muzana yehuwandu hwezuva nezuva calorcs zvemukati zvinofanirwa kunge zviri zvimwe mhando yezvigadzirwa.
- 20% yemafuta emiriwo uye hove dzemafuta (mafuta);
- 10% mhodzi uye nzungu (mafuta + mapuroteni);
- 15% mhuka dzemapuroteni (mapuroteni);
- 10% miriwo mapuroteni (mapuroteni);
- 20% isina kumisikidza miriwo (carbohydrate);
- 10% michero uye mabheti (makabhohrate);
- 5% mitsetse yemiriwo (carbohydrate);
- 5% yakazara zviyo (carbohydrate);
- 5% bhinzi (carbohydrates +.