Cucumber Kudya Ongororo: Inoshanda Kuti Uremerwe Kurema?

Zvemukati

• Hutano hweHurongwa hweKudya: 2.0 kubva pa5
• Chii chinonzi kudya kwemagaka?
• Mitemo yezvikafu
• Inoshanda here kuonda?
• Kuderera kwekudya kwemagaka
• Inotadzisa zvakanyanya
• Yakaderera mumafuta uye mapuroteni
• Hazvina kuenderera
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Mharidzo menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Chinokosha

Hutano hweHurongwa hweKudya: 2.0 kubva pa5

Iyo yemagaka chikafu chikafu chenguva pfupi icho chinovimbisa nekukurumidza kurasikirwa uremu.

Kune mavhezheni mazhinji echikafu, asi mazhinji anoti unogona kurasikirwa kusvika gumi nemashanu (7 kg) mumazuva manomwe.

Ipo makomichi aine hutano, unogona kushamisika kuti chikafu ichi chinoshanda sei.

Ichi chinyorwa chinoongorora zvayakanakira nezvayakaipira zvekudya kwemagaka uye kana iri nzira isingagumi yekudzora huremu.

Kuyera Chikamu Kuputsika

• Chikamu chakazara: 2.0
• Kurumidza Kurema kurasikirwa: 3
• Yenguva refu-kurema kurasikirwa: 1
• Nyore kutevera: 2
• Hutano hutano: 2

ZVINOKOSHA ZVINOKOSHA: Kudya kwemagaka kunobatsira kupfupika-kurema uremu nekudzvinyirira koriori yako yekudya. Nekudaro, iyo dhayeti iri kushomeka mune zvinovaka muviri, zvakanyanya kudzvinyirira, uye pakupedzisira isingagadzirike.

Chii chinonzi kudya kwemagaka?

Iyo cucumber chikafu chikafu ipfupi-kwenguva uremu kurasikirwa chikafu. Shanduro zhinji dzedayeti iyi dzinoti kuitevera kwemazuva manomwe kusvika gumi nemana kunogona kutungamira ku15-paundi (7-kg) uremu.

Kutaura zvazviri, vanotsigira chikafu ichi dzimwe nguva vanoshandisa tagline, "mazuva manomwe emakirogiramu manomwe."

Kudya kwacho kunosanganisira makomichi, pamwe nezvikafu zvishoma zvine mapuroteni, zvakadai semazai, huku, hove, uye nzungu.

Inokurudzira kutsiva chikafu chakawanda nemakango, zvichireva kuti kunyange mimwe michero nemiriwo zvinofanirwa kuchengetwa padiki.

Sezvo dhayeti yacho ichishaya zvakasiyana, kuitevera kwenguva yakareba kupfuura mazuva gumi nemana haina kukurudzirwa.

Chekupedzisira, nepo vazhinji vaita yavo yekurema kurasikirwa nemhedzisiro, hapana zvidzidzo zvinotsigira izvi zvirevo.

Pfupiso

Chikafu checucumber chikafu chekuderedza uremu icho chinovimbisa kukubatsira kurasikirwa nemapaunzi gumi nemashanu (7 kg) mumazuva 7-14. Inosanganisira makomichi mazhinji akabatanidzwa nezvikafu zvine mapuroteni.

Mitemo yezvikafu

Iko hakuna mitemo yakajairwa kune ichi chikafu, kunze kwekurudziro yekudya makomkete pazhinji chikafu.

Kudya kwacho kunopa zano kuti pese paunonzwa nzara, iwe unofanirwa kudya cucumber.

Mufungo uyu ndewekuti nekuti magaka ari mashoma mumacalorie, unogona kudya zvakawanda sekuda kwako uye uchiri mukushomeka kwekoriori.

Makatekesi ane mapuroteni mashoma, chikafu chinodiwa nemuviri wako kuchengetedza hutano hweganda rako, mhasuru, uye majoini. Nechikonzero ichi, chikafu chinokurudzira kubatanidza makomkete nezvimwe zvine mapuroteni-zvakapfuma zvekudya (,,).

Uyezve, unobvumirwa kuwedzera mamwe macarbbs kuzvikafu, zvakaita sechigunwe, mupunga wakasviba, kana mbatatisi.

Sezvo mitemo yechikafu ichi ichisiyana, unogona kusarudza kuomarara kana chikafu chaunodya.

Pfupiso

Kutevedzera kudya kwemagaka, idya magaka pese paunonzwa nzara. Iwe unogona kuwedzera zvidimbu zvidiki zveprotein-zvakapfuma zvekudya, senge mazai, nyama yakaonda, kottage chizi, uye nzungu.

Inoshanda here kuonda?

Hapana zvidzidzo zvakaongorora kudya kwemagaka zvakanyanya. Nekudaro, iwe unogona kutarisira kudzikira huremu uchiutevera, sezvo iri shoma kwazvo mumacalorie.

Zvisinei, uku kurema kwekurema kunongoitika chete kwemazuva 7-14 - kureba kwekudya. Hazviite kuti iwe urasikirwe nehuremu hwakati wandei uye wozvichengeta kana uchinge watangazve chikafu chako chakajairwa ().

Kudya kunodzivirira kwakaomarara kunamatira kwenguva refu. Zvichienderana, zvikafu zviri nyore kushandisa uye zvinoomerera kune zvakawandisa zvinobereka zvirinani, zvinogadzikana mhedzisiro (,).

Imwe ongororo yakawana kuti yakanyanya-yakaderera-macalorie kudya kweasina pasi pe800 macalorie pazuva anga asingabatsiri kwenguva refu-kurema kurasikirwa. Izvo zvakanyanya kudzvinyirira kudya, zvakanyanya kuomarara kune vatori vechikamu kutevera ().

Kunyangwe zvingaite sekunge kudya huwandu hwusingaperi hwemagaka kwaizowedzera mumacalorie, avhareji gumi-ounce (300-gramu) cucumber ine ma45 macalorie chete. Kunyangwe iwe ukadya magaka gumi, izvi zvaingove chete mazana mashanu emacalorie ().

Zvakare, magaka anongopa mashoma mashoma ezvekuvaka, senge potasium, vhitamini C, uye vhitamini K. Vanoshaya mapuroteni, mafuta, faibha, calcium, iron, uye zvimwe zvakawanda zvinovaka muviri zvinodiwa kuti uve nehutano hwakanaka ().

Kunyangwe iwe ukawedzera mapuroteni pakudya kwega kwega, hazviite kuti iwe usangane nezvinodiwa zvezuva nezuva nekuda kwekushomeka kwakasiyana-siyana kwechikafu.

Chekupedzisira, vanhu vazhinji vanowana zvakare huremu hwavakarasikirwa mushure mekupedza rakasimba chirongwa chekurasikirwa senge ichi, kunyanya kana chikafu chacho chisina kudzidzisa maitiro ekudya zvine hutano, senge chikamu chekutonga uye kuverenga zvinyorwa zvekudya (,).

Kuti uderedze huremu uye uvandudze hutano hwako, uri nani pakudya chikafu chizere zvakasiyana siyana. Vavarira kudya zvakawanda zvakasiyana zviyo, miriwo, michero, mafuta ane hutano, uye yakaonda uye mapuroteni-akavakirwa.

Pfupiso

Chikafu checucumber chakadzikira kwazvo mumacalorie uye chingangotungamira pakurasikirwa nehuremu hwepfupi. Zvisinei, zvingangodaro kuti iwe uchadzoreredza chero huremu hwakarasika mushure mekupedza kudya.

Kuderera kwekudya kwemagaka

Kunyangwe iwe uchizogona kurasikirwa nehuremu kwechinguva, zvakaderera zvekudya zvinopfuura chero zvingabatsire.

Inotadzisa zvakanyanya

Kudya kwemagaka kunodzivirira akawanda emapoka ezvikafu uye kunokurudzira kudya angori chete magaka kwemavhiki maviri.

Kudya uku hakusi kwekungokwana chete kunovaka muviri asi kunosimudzirawo maitiro asina kunaka ekudya, sekudya zvakanyanya, izvo zvinogona kutungamira kuhukama husina hutano nechikafu.

Kutsvagurudza kunoratidza kuti kudzvinyirira kudya inzira yekusagadzikana kudya kunogona kukanganisa kugona kwako kudzora kudya kwako (,,).

Kunyangwe iwo maratidziro ekurambidzwa kwechikafu, iyi fomu yekusagadzikana kudya inofambidzana zvakanyanya nekusimudzira kwekurema (,,).

Yakaderera mumafuta uye mapuroteni

Makomkombe anogona kuve manyuko akanaka ezvekudya zvinovaka muviri kana akabatanidzwa nechikafu chakaringana.

Nekudaro, mamakuchu akangoita mashoma emakoriori, pamwe neprotein nemafuta, ayo ari maviri akakosha macronutrients. Iyo chete 10-ounce (300-gramu) cucumber chete inopa 2 gramu epuroteni uye 0.3 gramu emafuta ().

Mapuroteni akakosha pamabasa mazhinji mumuviri wako, sekugadzirwa kwema enzymes nemahormone, kugadziriswa kwemamiriro eganda, uye kukura kwemhasuru (,,).

Zvichakadaro, mafuta anopa akakwenenzverwa sosi yemakoriori, aine 9 macalorie pagiramu. Zvakare, mafuta akakosha mukushanda kwetsinga, hutano hwehuropi, uye kunwa kwemavhitamini ane mafuta, akadai mavitamini A, D, E, uye K (14,).

Kudya uku kunongedzera kuomesa magaka ane mapuroteni-ane chikafu chikafu, senge huku kana mazai, ayo anozopa mamwe mapuroteni nemafuta.

Nekudaro, kutsvagurudza kunoratidza kuti mapuroteni anofanirwa kudyiwa pakudya kwese kubatsira kugadziriswa kwemhasuru uye kukura ().

Hazvina kuenderera

Chikafu checucumber hachina kugadzirirwa kuteverwa kwenguva yakareba kupfuura mazuva 7-14.

Iyo haigone kutsigirwa kwenguva refu, sezvo iri yakaderera kwazvo mumacalorie uye isingazopa sosi yakakwana yehutano.

Semuenzaniso, rakajairika zuva pane cucumber chikafu chaizopa anosvika mazana masere macalorie. Izvi zvinosanganisira macucumber anosvika matanhatu, kuisirwa huku kana hove, mazai maviri, 1 mukombe wekottage chizi, uye mimwe mimwe miriwo ().

Ramba uchifunga kuti dzimwe shanduro dzechikafu dzakatonyanya kudzvinyirira.

Kunyanyisa kukoriyori kudzora kunogona kutungamira kune inononoka metabolism nekufamba kwenguva, sezvo iri mhinduro yemuviri wako kune chaiyo kana kunoonekwa nzara (,).

Nekuda kweizvozvo, uri mukana wekuwanazve chero huremu hwakarasika - kunyangwe iwe uchiramba uchidya mashoma macalorie kupfuura iwe usati watanga kudya ().

Chekupedzisira, kudzora chikafu dzakasiyana hakufadze kana kunovaka. Kunyangwe zvichikosha kuchengeta madhiri uye kumwe kurapa padiki, vanhu vanonakirwawo nechikafu chekuravira, ndangariro, uye mhemberero.

Iko hakuna zvachose chikonzero chekuganhurira zvakakwana uye zvine hutano chikafu, senge hove, zviyo zvese, miriwo, uye michero ().

Pfupiso

Kudya kwemagaka kunodzivirira uye kunogona kukurudzira kusagadzikana kwemaitiro. Iyo yakaderera mumapuroteni, mafuta, uye macalorie uye haina kuenderera kwenguva refu.

Chikafu chekudya

Kudya uku kunoda kuti udye magaka pakudya kwese uye nezvikafu zvishoma.

Nekuti chikafu chakaderera mumapuroteni, inokurudzira kuwedzera sosi yeprotein pakudya kwega kwega.

Pazasi pane runyorwa rwezvikafu zvinobvumidzwa pane cucumber chikafu:

• Muriwo: magaka, madomasi, sipinashi, celery, nemimwe miriwo mune zvishoma
• Mapuroteni: huku, yakakora nyama yemombe, hove, mazai, Greek yogati, kottage chizi, cheddar chizi
• Carbs: mupunga wakasviba, mbatatisi, chingwa chegorosi rose
• Mafuta: mafuta omuorivhi

Iko hakuna yakajeka mirayiridzo pane zvinwiwa, asi mazhinji mavhezheni echikafu anokurudzira yakaderera-koriori chinwiwa, senge mvura kana tii.

Pfupiso

Makomkombe anofanirwa kuverengerwa pakudya kwese. Zvikafu zvine mapuroteni, zvakadai sehuku kana mazai, zvinofanirwa kuwedzerwa pakudya kukuru. Namatira kune yakaderera-koriori zvinwiwa, senge mvura kana tii.

Zvikafu zvekudzivirira

Nepo kudya kwacho kusingadi kuti iwe udzivise chero chikafu chaicho, inokurudzira kutsiva chikafu chakawanda nemakango.

Heino runyorwa rwezvakajairwa zvirango zvekudya kwemagaka:

• Zvibereko: Izvi zvinowanzo ganhurirwa kune smoothies kana zvikamu zvekudya kudiki.
• Maitiro ekubika: Nepo izvi zvisina kukurukurwa, kugocha mapuroteni kunosarudzwa, sezvo iri nzira yepasi-yekoriori yekubikisa ichienzaniswa neyekutsvaira-mukati.
• Zvikafu zvine shuga yakawanda: Sweets senge zvihwitsi, madhiri, uye soda zvinofanirwa kushomeka.

Pfupiso

Hapana zvekudya zvinofanirwa kudzivirirwa pane chikafu ichi. Nekudaro, yakakwira-mafuta uye yakanyanya-shuga chikafu zvinowanzo ganhurirwa kana kudzivirirwa zvachose.

Mharidzo menyu

Heano matatu-mazuva esampu yemenyu yecucumber chikafu:

Zuva 1

• Kudya kwemangwanani: 2 mazai ane divi remagaka nemishonga
• Snack: 2 magaka
• Kwekudya kwemasikati: cucumber saladhi ine ndimu muto uye Greek yogati
• Snack: 2 magaka
• Kudya kwemanheru: huku yakakangwa uye magaka pamwe nedivi remupunga wakasviba

Zuva 2

• Kudya kwemangwanani: cucumber smoothie (cucumber yakasanganiswa neyegirini apple uye sipinashi)
• Snack: 1 cucumber uye chitsama chemaarumondi
• Kwekudya kwemasikati: 1 cucumber, 1 orenji, uye zvidimbu zvidimbu zvechizi
• Snack: green tea
• Kudya kwemanheru: 1 cucumber uye kottage chizi

Zuva 3

• Kudya kwemangwanani: Yese-yezviyo mbiriso, magaka, uye chizi
• Snack: 2 magaka
• Kwekudya kwemasikati: cucumber saladi nematomatisi uye maorivhi
• Snack: 1 green apple
• Kudya kwemanheru: salmon yegungwa, cucumber, uye mbatatisi yakagochwa

Mune akanyanya kuomarara edzidziso iyi, iwe unogona chete kuva nemagaka maviri pane imwe neimwe tudyo.

Iko kune mashoma ruzivo anowanikwa pane zvikamu masizi ezvisiri-zvemagaka zvekudya.

Pfupiso

Kusimbiswa kunoiswa pakudya kazhinji magaka pane imwe nguva yekudya.

Chinokosha

Kuteedzera kudya kwemagaka kunogona kukonzera kuonda kana uchikwanisa kunamatira kwariri kwevhiki rimwe chete.

Nekudaro, kana uchinge watangazve chikafu chako chaicho, ungangozotorerazve huremu hwawakarasa.

Uyezve, kudya kwacho kunoshaya zvinovaka muviri, kunotadzisa zvakanyanya, uye pakupedzisira hakugoneke.

Kana iwe uchitsvaga yakagadzikana, kwenguva refu-kurema kurasikirwa, iwe uri nani pane kuteedzera yakaenzana, ine hutano-dense chikafu chinosimudzira chikafu chakasiyana uye chinodzivirira chakakomba chekoriyori.