Maitiro ekuita iyo Flexible Kudya uye kugona kudya zvese
![Qigong for beginners. Qigong exercises for joints, spine and energy recovery.](https://i.ytimg.com/vi/BxlBVU6XchI/hqdefault.jpg)
Zvemukati
- Zvikafu zvine makabhohydrate
- Zvikafu zvine mapuroteni
- Yakakwira Mafuta Zvikafu
- Maitiro ekuita kuchinjana kwekudya pane iyo Flexible Kudya
Kudya kunochinja kunoenderana neruzivo rwechikafu uye macronutrients, ayo akapatsanurwa kuita makabhohaidhiretsi, mapuroteni nemafuta. Kuziva kuti iboka ripi chikafu chega chinobatsira kuita sarudzo uye kuenzanisa macalorie mukati mezuva rese, zvichiita kuti zvikwanise kuita shanduko sekumira kudya chingwa kuti udye chokoreti, kudzikisira kudya kwekudya.
Nekudaro, kunyangwe iine rusununguko rukuru, mhando yechikafu ichiri kukosha, uye hazvigoneke kumisikidza chikafu kumaswiti uye chikafu chakakangwa. Mune mamwe mazwi, mune inochinja dhayeti kune rusununguko rwakawanda rwekusarudza zvekudya, asi zvakare zvinodikanwa kuchengetedza mhando yechikafu kuti ukwanise kurasikirwa kana kuchengetedza huremu.
Zvikafu zvine makabhohydrate
![](https://a.svetzdravlja.org/healths/como-fazer-a-dieta-flexvel-e-poder-comer-de-tudo.webp)
Chikafu chakapfuma muma carbohydrate ndeavo anozivikanwa se "pasta", kusanganisira:
- Mafura: furawa yegorosi, furawa yemupunga, chibage, tapioca, couscous, furawa inotapira uye yakasviba;
- Zvingwa, mapayi anonaka uye epasta;
- Zviyo: mupunga, manodles, farofa, oats, chibage;
- Tubers: Chirungu mbatatisi, mbatata, manioc, yam;
- Shuga uye zvihwitsi zvakajairika;
- Chibereko, yekuva neshuga yavo chaiyo, kunze kwekokonati uye avocado;
- Zvinwiwa zveshuga, akadai semuto, zvinwiwa, zvinwiwa zvine simba uye coconut mvura;
- Doro.
Pamusoro pezvo, zviyo zvakaita sebhinzi, soya, nyemba, nyemba nemapea zvinosanganisirwawo muboka iri, asi zvine zvakadzika zvehydrohydrate kupfuura pasita mune zvese uye mupunga. Ona huwandu hwecalori uye makabhohaidhiretsi mune chikafu.
Zvikafu zvine mapuroteni
Mapuroteni-akapfuma chikafu ndeaya:
- Nyama, huku nehove;
- Mazai;
- Cheeses;
- Mukaka uye pachena yogati.
Kunyangwe ivo vachizivikanwawo semapuroteni, nyama dzakagadziriswa soseji, sausage, ham, turkey zamu uye salami hazvionekwe sehutano uye hazvifanirwe kuverengerwa kazhinji mukudya. Ona huwandu hwepuroteni muzvikafu.
![](https://a.svetzdravlja.org/healths/como-fazer-a-dieta-flexvel-e-poder-comer-de-tudo-1.webp)
Yakakwira Mafuta Zvikafu
Zvikafu zvakapfuma mumafuta ane hutano ndeizvi:
- Mafuta, zvakakosha kuwedzera kudyiwa kunyanya kweimwe mhandara yemafuta emuorivhi, kokonati mafuta uye mafuta ezuva;
- Ruomba;
- Mbeu dzemafuta, sema chestnuts, maarumondi, nzungu nema walnuts;
- Mbeu, senge chia, flaxseed, sesame uye sunflower mbeu;
- Kokonati uye avocado.
Uyezve, chikafu chakadai salmon, sardines, tuna, mukaka uye chizi zvakare zvakapfuma mumafuta uye zvinogona kudyiwa. Kune rimwe divi, zvakakosha kuti urangarire kuti chikafu chakakangwa chinofanira kudzivirirwa, asi chinogona kupedzwa senge chisaririra kune yakajairika dhayeti yekudya. Ziva kuti ndezvipi zvekudya zvine mafuta akanaka uye ndeapi ane mafuta akashata.
![](https://a.svetzdravlja.org/healths/como-fazer-a-dieta-flexvel-e-poder-comer-de-tudo-2.webp)
Maitiro ekuita kuchinjana kwekudya pane iyo Flexible Kudya
Kuti uite shanduko kuchikafu chinoshanduka, mukuwedzera pakuziva mapoka ezvikafu, zvakakoshawo kuti uzive macalorie ako. Izvi zvinodaro nekuti kuchinjana kunofanirwa kuve kunogadzirwa mukati meboka rimwechete uye nemakori macal, semuenzaniso:
- 2 zvidimbu zvechingwa chine shava = 5 mashupuni emupunga;
- 2 maspuniki emupunga = 1 forogo yechena pasta;
- 1 girazi remukaka = 1 yogati = 1 slice yechizi;
- 10 cashew nzungu = 3 mashupuni eacocado;
- 1 zai = 1 slice yechizi;
- 1 zai = 3 mashupuni ehuku;
- 3 maspuniji ehuku = 2 mashupuni evhu emombe;
- 1 tablespoon yemafuta emuorivhi = 1.5 mashupuni ekokonati yakakoswa;
- 1 muchero = 1 slice yechingwa chezviyo chakazara;
- 3 tablespoons yetapioca gum = 1 carioquinha chingwa.
Izvo zvakakosha kuti urangarire kuti chikafu chinofanira kunge chakavakirwa pamuriwo, michero, chikafu chese nemafuta akanaka, uye zvinokwanisika kusanganisa zviwitsi, makeke uye chikafu chakakangwa nguva nenguva, sekusiyana neyakajairwa tsika uye kutsiva zvimwe chikafu kuti uve nechiyero mumakoriori ese.
Kuti uwane kuti mangani macalorie aunoda kushandisa pazuva, isa data rako mu Calculator pazasi: