Kurumidza uye zvine hutano uremu hwekudya (uine menyu!)

Zvemukati

• Yakazara menyu kwemazuva matatu
• 3 yakapusa mitemo yekuti chikafu ichi chishande
• Kurasikirwa nehuremu Exercises
• 1. Maekisesaizi ekudziisa
• 2. Zviitwa zvemunyika
• Edza ruzivo rwako rwechikafu
• Edza ruzivo rwako!

Kuti uderedze huremu nekukurumidza uye nenzira ine hutano, zvakakosha kuti munhu ave nehunhu hwakanaka, hunofanira kusanganisira tsika yekurovedza muviri nguva dzose uye izvo zvinowedzera metabolism uye chikafu chinofarira kushanda kwemetabolism.

Nekudaro, zvakakosha kuti uzive kuti "kumhanya" kwekudzikira kunogona kusiyana zvichienderana nehuremu hwaunofanira kurasikirwa. Kazhinji, iwo huremu hwakawanda hwaunofanira kurasikirwa nahwo, ndipo paunonyanya kurasa munguva shoma, nekuti muviri unoiswa kumwe kusimudzira kwakasiyana pane kwawakajaira, ndosaka kazhinji yenguva mumavhiki ekutanga edhayeti uremu kurasikirwa kukuru.

Yakazara menyu kwemazuva matatu

Iyi tafura inotevera inoratidza muenzaniso we3-zuva rekurema uremu menyu yekudya:

Snack	Zuva 1	Zuva 2	Zuva 3
Kudya kwemangwanani	240 ml mukaka wakakora + omelet wakagadzirwa ne1 zai uye tomato	Unsweetened muchero smoothie + 1 col chia soup	Skimmed yoghurt + 1 col ye linseed soup + 2 zvimedu zvebheka chizi ne lettuce uye tomato
Kudya kwemangwanani	1 apple + 3 chestnuts	2 zvidimbu zvechena chizi + 1 mbiya yegelatin	1 peya + 3 nzungu
Lunch kudya kwemanheru	150 g yehove fillet + 2 col ye chickpea soup + yakabikwa saradhi + 2 zvidimbu zveinanazi	150 g yechipfuva chehuku + 2 col yemuto webhinzi + yakashongedzwa mbishi saladhi + 1 orenji	Muriwo wemuriwo nequinoa + 1 yakabikwa zai + 1 chidimbu chevise
Manheru masikati	1 skimmed yogati + 1 col yemafuta eflakisi	2 zvidimbu zvevise + 3 chestnuts	1 mukombe unsweetened tii + yemuriwo omelet

Kudya kunovimbisa mhedzisiro mhedzisiro kunofanirwa kugadzirwa kwenguva shoma uye chero chikafu chinofanira kuitwa pasi pekutarisirwa nenyanzvi, kunyanya kana munhu aine chirwere chakadai seshuga neBP. Ona 5 Crepioca mapikicha kuti uderedze huremu.

3 yakapusa mitemo yekuti chikafu ichi chishande

1. Zvibvumirano zvinobvumidzwa: nyama dzakaonda, hove, mazai, hove dzegungwa, mukaka wakaomeswa uye zvigadzirwa, mbeu, nzungu, nyemba, miriwo nemichero.
2. Kudya kwakarambidzwa: shuga, mbatatisi, pasita, chingwa, mupunga, furawa, mayonesi, ruomba, mafuta, mafuta omuorivhi, mabhanana, mazambiringa, makotapeya nenyama dzakagadzirwa dzakadai soseji, soseji, bhekoni uye ham.
3. Kutanga iyo detoxifying chikafu inovandudza mhedzisiro, saka ona yakanakisa nzira ye detox muto kupedzisa chikafu ichi, mune ino vhidhiyo:

Kudya uku kunogona kuwedzerwa nematai ekuderedza huremu, senge ndimu uye ginger kana girini tii, iyo inobatsira kudzora kuzvimba uye kuchengetedza kwemvura, kudzikira kwechido uye nekumhanyisa metabolism. Dzidza maitiro ekugadzirira tii kudzikisa huremu.

Mishonga yekukubatsira kurasikirwa nehuremu, senge sibutramine kana orlistat, ndeimwe sarudzo, kunyanya kana kufutisa kuchiisa hutano hwako panjodzi, asi dzinofanirwa kungotorwa pamwe nekurudziro yegastroenterologist kana endocrinologist, zvikasadaro, kana mushonga wapera, zvinogoneka kuti kuisa uremu zvakare.

Kurasikirwa nehuremu Exercises

Kuti ubatsire kudya uku zvinokurudzirwa zvakare kupisa macalorie kupfuura aunodya, uye nekuda kweizvozvo, kurovedza muviri ibatsiro rakanakisa. Akanyanya kunaka ndeaya:

1. Maekisesaizi ekudziisa

Iwo maekisesaizi akanyanya ekuderedza uremu ndeaya aerobic, sekufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kukwasva kana kushambira. Rudzi urwu rwechiitiko chemuviri runopisa macalorie mazhinji munguva pfupi, kuve yakakosha kupisa mafuta akaunganidzwa, pamusoro pekuvandudza simba remwoyo uye kugona kufema. Ivo vanofanirwa kuitiswa kweinokwana maminetsi makumi maviri, zuva nezuva.

2. Zviitwa zvemunyika

Maitiro emabuttock anobatsira kuwedzera mhasuru, ichikubvumidza iwe kurwisa cellulite uye kugadzirisa kuzvidzora. Asi zviitwa izvi zvakakoshawo nekuti kana hunyanzvi hwepamusoro uye hwepakati hutete husina kusimba, panogona kuve nekurwadziwa kumusana, mabvi nehudyu.

Kuti zvive nemhedzisiro, kurovedza muviri kunofanirwa kuitwa mazuva ese, uye chikafu chinofanira kuve chakapfuma muzvikafu zvine mapuroteni, senge nyama chena, yogati uye zai chena omelet nekuti vanofarira kuumbwa kwemhasuru. Svika pakuziva zvimwe zvekudya zvine mapuroteni.

Zviitwa zviviri zve glutes, izvo zvinogona kuitwa pamba, uye mumaminetsi mashoma, ndeaya:

Eks. 1: Panzvimbo yezvitsigiro zvina, nemagokora ako akazorora pasi, simudza gumbo rimwe pamusoro pemutsara wehurefu hwehudyu. Kukwidziridzwa kwegumbo kwakada kuita gumi masendimita uye hapana chikonzero chekuzorora ibvi pasi. Ita masimitsi masere uye zorora kwemasekondi makumi matatu. Dzokorora iro chiito 2 dzimwe nguva.

Ex 2:Kunyepa kumusana kwako, maoko pamativi ako, simudza chiuno chako pasi pasi kanokwana katatu mumutsara uye zorora kwemasekondi makumi matatu. Dzokorora chiito chimwe chete kaviri.

Tarisa vhidhiyo inotevera uye uone mamwe matipi ekudzora uremu nekukurumidza:

Edza ruzivo rwako rwechikafu

Tsvaga yako nhanho yeruzivo nezve kudya zvine hutano nekuzadza iri rinokurumidza remibvunzo.

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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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