Kudya kune hutano: maitiro ekugadzirira menyu yekudzora huremu

Zvemukati

• 1. Hwaro hwemasikati uye chisvusvuro ndiwo miriwo
• 2.Shandisa zvidimbu zvidiki zvehydrohydrate
• 3. Zvikafu zvishoma zvinofanirwawo kunge zvine protein
• 4. Sanganisira mafuta omuorivhi, nzungu uye mhodzi
• 5. Muchero une paunogumira, usapfuure
• 6. Inwa mvura zuva nezuva
• 7. Shandisa mapuroteni ane mafuta mashoma
• Hutano uremu menyu
• Edza ruzivo rwako rwekudya kwakanaka
• Edza ruzivo rwako!

Kugadzira chikafu chine hutano uye chakaringana chinofarira kurasikirwa nekurema, zvakafanira kuti uchinje dzimwe tsika dzekudya uye utore dzimwe nzira dzakareruka dzekuwedzera kunzwa kwekuguta, kudzikisira nzara uye nekukurumidza metabolism.

Nekudaro, kana iwe uchida kudzikira huremu, chakanakira kutsvaga hutungamiri hweanodya kuitira kuti kuburikidza nekuongorora kwakakwana chirongwa chezvehutano chigadziriswe zvinoenderana nezvinodiwa uye zvinangwa zvemunhu, zvichibvumira kuti uremu hurambe huripo nekufamba kwenguva uye akodhiyoni mhedzisiro inodzivirirwa.

Aya matipi anozoshanda kuve nerusununguko rwakawanda mukudya uye kugadzirira kudya kune hutano kudzikisa huremu:

1. Hwaro hwemasikati uye chisvusvuro ndiwo miriwo

Muriwo uye nyemba zvinofanirwa kugara zviri chikamu chikuru chemasikati uye chisvusvuro, sezvo zvichizopa kuguta, pamusoro pekuve uine mashoma macalorie, ayo anofarira kuonda. Chikamu chinofanirwa kusiyana pakati pe1 kusvika 2 makapu emiriwo miriwo kana 1 mukombe wemiriwo yakabikwa, semuenzaniso.

Uye zvakare, miriwo ine hupfumi mu fiber, mavitamini uye zvicherwa, izvo zvinobatsira kuvandudza mashandiro ematumbo, kufadza hutano hwematumbo microbiota, kugadzirisa metabolism uye kubatsira kudzikisira muviri, kupa simba uye kuwedzera kunzwa kwekugara zvakanaka .

2.Shandisa zvidimbu zvidiki zvehydrohydrate

Zvinokurudzirwa kudya zvidimbu zvidiki zve makabhohaidhiretsi, zvakanyanya zvakakwana, muchikafu chega chega, senge chingwa, pasita, mupunga, furawa, makeke uye tapioca. Sezvo huwandu hunoshandiswa uchisiyana kubva pamunhu kuenda kune mumwe, zvinokwanisika kutanga nekudzikira zvishoma nezvishoma zvikamu zvinodyiwa. Ndokunge, kana uchiwanzodya mashupuni matanhatu emupunga, unotanga kudya zvishanu uyezve 4, semuenzaniso.

Uye zvakare, iwe unogona kutsiva pasta ye zucchini kana eggplant, semuenzaniso, uye iwe unofanirwa kutsvaga dzimwe nzira dzekudzora kudyiwa kwemacarhydrate. Ona 4 zvinotsiviwa nemupunga uye pasta mukudya.

Izvo zvakare zvinokwanisika kutsiva hupfu hwegorosi nemamwe marudzi eupfu ane yakawanda fiber kugadzirira mapanikeke, mafekeji nemakeke, senge oatmeal, coconut kana almond furawa, semuenzaniso.

3. Zvikafu zvishoma zvinofanirwawo kunge zvine protein

Zvakajairika kuti vanhu vazhinji vadye michero chete, toast kana chingwa chine kofi yezvikafu zvekudya, semuenzaniso, asi chakanakira ndechekusiyana zvakanyanya nekuunza mapuroteni kuzvikafu izvi zvakare, sezvo vachishandisa simba rakawanda kugayiwa uye kuwedzera kuguta.

Saka yakanaka mienzaniso yezvikafu zvishoma vari kudya 1 chidimbu chechingwa chezviyo chakazara ne1 zai uye 1 chidimbu chechizi, vachidya yogati isina mbichana nemaoko mashoma enzungu, kugadzira pancake yakazara nebhanana, sinamoni neoatmeal kana kugadzira muchero smoothie nemaoko mashoma emaarumondi .

Tarisa uone mapuroteni-akapfuma makumi matanhatu.

4. Sanganisira mafuta omuorivhi, nzungu uye mhodzi

Idzi chikafu chakapfuma mumafuta akanaka uye omega-3s, ane anti-kupisa, antioxidant chiito uye kuwedzera kuguta, kubatsira muviri kuti ushande zviri nani. Boka iri rinosanganisirawo zvekudya zvakaita seavocado, coconut, nzungu, maamondi, nzungu ruomba nenzungu.

Kuvasanganisa mukudya, teaspoon yemafuta emuorivhi inogona kuwedzerwa pakudya kwemasikati uye ndiro yemanheru. Nezvikafu zvishoma, unogona kudya 1 muchero pamwe nemayuniti gumi enzungu kana 1 kiyipuni yepepanut butter. Mavhitamini anogona zvakare kugadzirirwa neavocado uye nekuwedzera flaxseed, chia kana manhanga mbeu, semuenzaniso, mumasaladi kana zviyo, muzai kana yogati, semuenzaniso.

5. Muchero une paunogumira, usapfuure

Kunyangwe hazvo aine hutano, michero zvakare iine macalorie uye mamwe ari nyore kugaya. Nekudaro, pachinzvimbo chekudya michero miviri kana mitatu muchidya chimwe chete, zvakanakisa kudya muchero 1 uine 1 mawoko emichero yakaomeswa, semuenzaniso, kana neyoga yogati, sezvo izvi zvichiwedzera mafuta akanaka uye mapuroteni, zvichiita kuti chikafu chiwedzere kugwinya.

Iyo yakanaka ndeyekudya michero mune yavo "yakachena" fomu, pasina kuve muchimiro chemuto, nekuti nenzira iyi zvinokwanisika kuve nehukuru hukuru hweshinda, zvichibatsira kuchengetedza hutano hwematumbo uye kuwedzera kunzwa kwekuguta . Inokurudzirwa kudya maviri kusvika matatu servings yemichero pazuva.

6. Inwa mvura zuva nezuva

Izvo zvakakosha kuti utore 2 kusvika ku2,5 L yemvura pazuva. Iyo yakanaka ndeye kusadya zvinwiwa nechikafu kudzivirira kuzadza uye kwete kudya zvinoenderana zvikamu zvekudya.

Chinhu chakanakisa kuita kumwa mvura ine ndimu, sezvo zvichibatsira kuchenesa mukanwa nekuderedza chishuwo chekudya zviwitsi zvakawanda.

7. Shandisa mapuroteni ane mafuta mashoma

Mapuroteni akakosha kuhuremu hwekudzora sezvo uchibatsira kuwedzera kuguta uye unofarira kuumbwa kwemhasuru. Naizvozvo, chakanakira kuisa nyama chena dzakadai sehuku isina ganda uye turkey, hove mune chikafu chezuva nezuva uye, kana iri nyama tsvuku, kupa kukoshesa kutetepa.

Uye zvakare, zvakakoshawo kushandisa zai, yakaderera-mafuta chena chizi senge ricotta kana mozzarella, uye mukaka wakakora uye zvigadzirwa. Zvimwe zvekudya zvakare zvine hupfumi mumapuroteni ndezvebhinzi zvakaita sebhinzi, nyemba uye nhova, semuenzaniso, izvo zvinosanganiswa nemupunga zvinoita kuti huve nehumwe huwandu hwakanaka hweprotein.

Ona mamwe matipi neanotipa chikafu.

Hutano uremu menyu

Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-mazuva ekureruka uye ane hutano uremu kurasikirwa:

chikafu	Zuva 1	Zuva 2	Zuva 3
Kudya kwemangwanani	Kofi yakasviba isina kusvibiswa + toast yakazara neepuni 2 ricotta chizi ine oregano uye 1 mazai akachekwa	Kofi yakasviba isina kuibva + 30g yegranola ine 1 mukombe wekokonati kana mukaka weamondi + 1/2 mukombe we sitirobheri	1 kapu yemukaka wakaomeswa wakasvinwa + 1 wepakati bhanana paniki neoatmeal ine 1 kiyiko chepuni yekokorere bota
Kudya kwemangwanani	Zvimedu zviviri zvevise + gumi ezvikamu zvecashew nzungu	1 bhanana rakapwanyika ne 1 punipuni yenzungu bhinzi uye sinamoni shoma	2 zvidimbu zvepapaya ne 1 teaspoon yetea
Lunch kudya kwemanheru	1 yakakangwa yehuku yechipfuva ichiperekedzwa ne 3 mashupuni emupunga wakasviba ne 2 maspuniki ebhinzi + 1 kapu yemiriwo yakakwizwa mumafuta emuorivhi + 1 peya	1 hove yehove netomatisi uye hanyanisi muchoto + 1 pichisi	1 fillet yeturkey zamu rakatemwa mumacube akakwenenzverwa nemiriwo uye quinoa + 1 apple
Manheru masikati	1 yogati yechisikigo ne 1 kapuni yeuchi + zvikamu gumi nzungu	1 mukombe we ginger tii + 2 mbiriso yakakwana uye 2 mashupuni eashedhi yemashedhi (ine hanyanisi, tomato, mhiripiri uye zvishoma nutmeg)	1 kushumirwa kwechibereko chisingaiti shuga gelatin + 6 nzungu

Mari inosanganisirwa mumenu inosiyana zvinoenderana nezera, murume kana murume, chiitiko chemuviri uye kana uine chero chirwere chakabatana kana kwete, saka chakanakira kutsvaga gwara kubva kune anoona nezvehutano kuitira kuti kuongororwa kwakakwana kuitwe uye chirongwa chezvehutano chinoenderana inoda zvido.

Uye zvakare, kuti uwedzere kurasikirwa nekurema, zvakakoshawo kudzidzira kurovedza muviri nguva dzose, sekufamba, kumhanya, kushambira kana kutamba, semuenzaniso, kuita chiitiko ichi kwemaminetsi makumi matatu kusvika makumi matanhatu, kanokwana katatu pasvondo.

Diuretic uye thermogenic tii inogona zvakare kuverengerwa mukudya, iyo inobatsira mukupisa mafuta uye inosimudzira kuonda. Ona mienzaniso yetii dzinodzikira huremu.

Edza ruzivo rwako rwekudya kwakanaka

Kuti uongorore huwandu hweruzivo nezve izvo kudya kunovaka, pindura iyi yekukurumidza mibvunzo

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Edza ruzivo rwako!

Tanga bvunzo Zvakakosha kunwa pakati pe 1.5 ne 2 litita emvura pazuva. Asi kana iwe usingade kunwa mvura yakapusa, sarudzo yakanakisa ndeiyi:

• Inwa muto wemichero asi usina kuwedzera shuga.
• Inwa tii, mvura inonwiwa kana mvura inopenya.
• Tora light kana diet sodas uye unwe doro risiri doro.

Kudya kwangu kune hutano nekuti:

• Ini ndinongodya kamwe chete kana maviri masikati masikati muhuwandu hwepamusoro, kuuraya nzara yangu uye ndisingafanire kudya chero chimwe chinhu chezuva rese.
• Ini ndinodya chikafu chine mashoma mavhoriyamu uye ndinodya zvishoma zvakagadziriswa zvigadzirwa semichero mitsva nemiriwo. Mukuwedzera, ndinonwa mvura yakawanda.
• Kungofanana neapo ini ndine nzara kwazvo uye ini ndinonwa chero chinhu panguva yekudya.

Kuve nezvose zvakakosha zvinovaka muviri, zvakanaka kuti:

• Idya michero yakawanda, kunyangwe iri mhando imwe chete.
• Dzivisa kudya chikafu chakakangwa kana chakapakurwa makeke uye unongodya izvo zvandinoda, uchiremekedza kuravira kwangu.
• Idya zvishoma zvezvinhu zvese uye edza zvekudya zvitsva, zvinonhuwira kana gadziriro.

Chokoreti ndeiyi:

• Chikafu chakaipa chandinofanira kudzivirira kuitira kuti ndisakora uye chisingakwani mukati mekudya kwakanaka.
• Sarudzo yakanaka yemasipi kana iine inopfuura 70% cocoa, uye inogona kutokubatsira kuti uderedze huremu uye uderedze chishuwo chekudya zviwitsi kazhinji.
• Chikafu icho, nekuti chine mhando dzakasiyana (chena, mukaka kana dema ...) chinondibvumidza kugadzira kudya kwakasiyana siyana.

Kuderedza uremu kudya zvine hutano ndinofanira kugara ndichiti:

• Enda nenzara uye udye zvisingafadzi zvekudya.
• Idya zvimwe zvekudya mbishi uye gadziriro yakapusa, senge yakabikwa kana kubikwa, isina masosi ane mafuta uye kudzivirira huwandu hwakawanda hwechikafu pakudya.
• Kutora mishonga kudzikisa chishuwo changu kana kuwedzera metabolism yangu, kuitira kuti ndirambe ndichikurudzirwa.

Kuita kudzidziswa kwakanaka kwekudya uye kurasikirwa nehuremu:

• Ini handifanire kumbodya chaizvo macaloric michero kunyangwe aine hutano.
• Ini ndinofanira kudya michero yakasiyana siyana kunyangwe iri macaloric, asi mune iyi kesi, ndinofanira kudya zvishoma.
• MaCalori ndiwo akakosha chinhu pakusarudza muchero wandinofanira kudya.

Chikafu kudzidzisazve ndechekuti:

• Rudzi rwechikafu chinoitwa kwenguva yakati, kungosvika pahuremu hwaunoda.
• Chinhu chinongokodzera chete kune vanhu vakafutisa.
• Chimiro chekudya icho chisingangokubatsire iwe kuti uwane huremu hwako hwakanaka asiwo hunovandudza hutano hwako hwese.

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