Kudya kutsanangura dumbu

Zvemukati

• Chikafu chekuwedzera mhasuru
• Muenzaniso wemenu yekudya yekutsanangura dumbu
• Kudya kutsanangura dumbu uye kuwedzera huremu

Chakavanzika chikuru chekudya chinokutendera kuti utsanangure uye kusimudzira yako abs kuwedzera mapuroteni ako, kudya kwaunoita mafuta uye zvinotapira zvekudya uye kuita zviitwa zvemuviri, kudzikisa mafuta ari mudumbu rako uye kubvumira tsandanyama dzako kuti dzinyatso tsanangurwa uye zvinoonekwa.

Nekudaro, kuti upedze chirongwa ichi chekudya, onawo 6 ekurovedza kutsanangura iyo abs, yakataurwa neyedu pachedu murairidzi.

Chikafu chekuwedzera mhasuru

Zvikafu zvinokurudzirwa zvakanyanya kune avo vanofanirwa kuwedzera mhasuru uye kupisa mafuta emimba ndeaya:

• Nyama yemombe, kunyanya isina ganda yakakangwa yehuku uye turkey chipfuva: iwo ane mapuroteni mazhinji uye ane mafuta akaderera. Nekudaro, nyama tsvuku, senge nyama yenguruve kana nyama yemombe, inogona zvakare kuve sarudzo, zviri nani kubvisa mafuta anooneka;
• Hove uye hove, kunyanya tuna, salmon, trout kana mussels: zvine mapuroteni mazhinji anobatsira mukusimudzira mhasuru, kuwedzera kune omega 3, iyo inovimbisa hutano hwemhasuru yemhasuru;
• Mazai: chikafu chakapfuma mumapuroteni epamusoro epamoyo, aripo mune akajeka, anoshandiswa nyore nemhasuru. Nekudaro, zvinokurudzirwa kudya kana zai rimwe chete pazuva, kunze kwekunge kune vanhu vane nhoroondo yecholesterol yakawanda, asi ndiani anogona kungodya chena;
• Misi uye zvigadzirwa zvemukaka, senge yogati, chizi kana ricotta chizi: ndeimwe huru sosi yeprotein uye inowanzo kuve nemunyu wakaderera, unodzivirira kuchengetwa kwemvura. Nekudaro, zvakakosha kuti usapinda chezi chezi nekuti zvine mafuta akawanda uye munyu;
• Soy: iyo inzira yakanaka kwazvo yekuwana maamino acids emhando yepamusoro yehupenyu nemafuta mashoma, akakosha mukusimudzira mhasuru. Nzira dzakanaka dzekudya soy soy mukaka kana tofu, semuenzaniso;
• Mbeu dzemafuta, kunge walnuts kana hazelnuts: vakapfuma mumapuroteni, asi zvakare ane akawanda macalorie uye, nekudaro, iwe unofanirwa kungodya chete anenge maviri mashupuni emafuta epasi.

Imwe nzira yekuwana mhando yakanaka yeprotein kubva kunowanikwa zvirimwa kusanganisa zviyo nezviyo zvakaita sebhinzi nemupunga.

Uye zvakare, kutsanangura mudumbu nekukurumidza uye kuomesa dumbu, iwe unofanirwa kunwa ingangoita magirazi masere emvura pazuva, pamusoro pemvura inonwa panguva yekudzidzira, kudzivirira marambi, kugadzirisa itsvo kushanda uye kubvisa zvigadzirwa zvinobva mukusimba kwemapuroteni.

Muenzaniso wemenu yekudya yekutsanangura dumbu

THE yakakurudzirwa huwandu hwepuroteni pazuva i1 gramu yekg yega yega yehuremu, iyo, yemunhu makumi manomwe makirogiramu, inogona kuenzana neinenge:

Zano rakanaka rekuwedzera mhasuru ingave yekudya 1.5 magiramu eprotein yekg yega yega yehuremu. Asi izvi zvinofanirwa kungoitwa chete kana uchiita zvekuita zvemuviri zvakanyanya, uchitungamirwa nemupi wezano wemuviri uye wezvehutano, kuti arege kukuvadza itsvo.

Kuti upedze kudya uku, vhitamini kana mapuroteni ekuwedzera anogona zvakare kushandiswa usati uye mushure mekudzidziswa, zvisinei, iwo anofanirwa kukurudzirwa nachiremba wezvehutano kuitira kuti akwanise kugadziridzwa kune zvinodiwa nemunhu. Ona rondedzero yezvakakosha zvekuwedzera zvinoshandiswa kuwana mhasuru.

Kudya kutsanangura dumbu uye kuwedzera huremu

Kudya kwekutsanangura dumbu uye nekuwedzera huremu kunofanirwa kunge kwakafanana nechikafu chakapihwa kare, zvisinei, zvakakosha kuti upfuure huwandu hwemuviri hwemuviri kuitira kuti pasave nekupisa kusingakoshi kwemhasuru. Saka, mamwe matipi akakosha ndeaya:

• Idya maawa maviri kana matatu ega ega kuchengetedza masimba emuviri, kudzivirira mhasuru kupera;
• Idya mapuroteni nekudya kwese, kushandisa zvekudya zvakaita securd, nzungu kana tuna yekudya tudyo pakati pekudya kukuru;
• Dzivisa kudzidziswa pasina kudyasezvo ichipedza simba rekuchengetedza uye ichikonzera kuparara kwemhasuru panguva yekudzidzira. Zano rakanaka nderekudya bhanana ine chitsama chemafuta emafuta maminitsi makumi matatu usati wadzidziswa;
• Imwa puroteni zunza mushure mekushanda kana kudya puroteni bhawa nekukurumidza kusimudzira mhasuru kukura;
• Kudya ndiro yechikafu1 awa mushure mekudzidziswa, iine nyama kana hove + mupunga, pasita, mbatatisi kana mazai maviri + 2 zvidimbu zvechingwa chezviyo chakazara uye ichiperekedzwa nemiriwo.

Nekudaro, kuwedzera uremu pasina kuwana dumbu, zvinodikanwa kuti uwedzere kudya kwecalori. Ona kuti mangani macalorie aunofanira kudya pazuva nekuisa yako data mune ino BMI karukureta uyezve uone kuti ungawedzera sei macalorie nenzira ine hutano nevhidhiyo iyi: