Kudya kuti kuome uye kurasikirwa nedumbu

Zvemukati

• Kubvumidzwa Kudya
• Mapuroteni:
• Mafuta akanaka:
• Zvibereko nemiriwo:
• Thermogenic chikafu:
• Kudya Kwakarambidzwa
• Kudya menyu yekurasa dumbu
• Kudya kurasikirwa nedumbu uye kuwana mashoma mashoma
• Kana iwe uri kukurumidza kudzikisa huremu, onawo Maitiro ekurasa dumbu muvhiki.

Mune chikafu kuti urasikirwe nedumbu, mumwe anofanirwa kudzikisa kudyiwa kwezvikafu zvakapfuma mumakahaidhireti, senge mupunga, mbatatisi, chingwa uye mapundu. Uye zvakare, zvinodawo kubvisa maswiti, chikafu chakakangwa uye kudyiwa kwechikafu chakagadzirwa soseji, hupfu hwezvinonhuwira uye chikafu chakaomeswa nechando.

Pamusoro pechikafu, zvakare zvakakosha kuti uite kurovedza muviri zuva rega rega, sezvo ichikurudzira kupisa kwemafuta uye ichimhanyisa metabolism yako. Ona pazasi izvo zvekudya zvekusanganisira kana kubvisa kubva kumenyu.

Kubvumidzwa Kudya

Zvikafu zvinobvumidzwa uye zvinoshandiswa kubatsira kuomesa dumbu ndeizvi:

Mapuroteni:

Zvikafu zvine mapuroteni, zvakadai senyama, mazai, huku, hove uye chizi, zvinobatsira kumhanyisa metabolism uye kukurudzira mhasuru yekuchengetedza. Uye zvakare, iko kugadziriswa kwemapuroteni mumuviri kunoshandisa akawanda macalorie uye ivo vanowedzera kuguta, sezvavanotora nguva yakareba kugaya.

Mafuta akanaka:

Mafuta anowanikwa muzvikafu zvakaita sehove, nzungu, nzungu, maorivhi nembeu dzakadai sechia neflakisi, uye zvinoda kurasikirwa nekurema nekudzikisa kuzvimba mumuviri uye kukurudzira kugadzirwa kwehomoni.

Uye zvakare, mafuta ebosi anovandudzawo matumbo ekufambisa uye anokupa kugutsikana.

Zvibereko nemiriwo:

Zvibereko nemiriwo zvakapfuma mu fiber uye mavitamini uye zvicherwa zvinovandudza metabolism uye kushanda se antioxidants, kubatsira muviri kuti ushande nemazvo uye kudzivirira zvirwere.

Iwe unofanirwa kugara uchidya zvibereko zvitsva zviviri kusvika zvitatu pazuva, mukuwedzera pakusanganisira magidhi nemiriwo pakudya kwemasikati uye kwemanheru.

Thermogenic chikafu:

Thermogenic chikafu chinobatsira kumhanyisa metabolism uye kukurudzira kupisa kwemafuta, kuva makuru anobatsira mukupisa kwemudumbu mafuta.

Zvimwe zvekudya izvi ikofi isina shuga, ginger, green tea, mhiripiri nesinamoni, uye zvinogona kunwiwa senge tii, pamwe chete nemajusi egirini kana kushandiswa sechinhu chinonhuwira mukudya. Ona iro rakazara runyorwa rwe thermogenic chikafu.

Kudya Kwakarambidzwa

Kuti uome dumbu, dzivisa zvinotevera chikafu:

• Zviyo zvakanatswa: jena jena, chena pasta, hupfu hwegorosi chena, chingwa, makeke, makuki uye pasita;
• Candy: shuga yemarudzi ese, madhiri, machokoreti, makuki, majisi akagadzirwa uye kofi inotapira;
• Nyama dzakagadziriswa: soseji, soseji, bologna, bhekoni, salami, ham uye turkey zamu;
• Tubers nemidzi: mbatatisi, mbatatisi, mufarinya, mbambaira nembambaira;
• Munyu uye chikafu chine munyu: yakadomwa mwaka, Worcestershire muto, soya muto, pakarepo ma noodles, chando chakagadzirira chikafu;
• Vamwe: zvinwiwa, zvinwiwa zvinodhaka, zvakakangwa chikafu, sushi, açaí neshuga kana guarana manyuchi, hupfu hwakatsetseka masobho.

Kudya menyu yekurasa dumbu

Iyi inotevera tafura inoratidza muenzaniso we3-mazuva ekudya menyu yekurasa dumbu:

Ona menyu yemazuva manomwe pa: Zadzisa chirongwa chekurasa dumbu mu1 vhiki.

Izvo zvakakosha kuti urangarire kuti chikafu ichi chine mashoma macalorie uye kuti chikafu chese chinofanira kuperekedzwa neyehutano, uyo anozogadzirisa menyu maererano nezvinodiwa uye nezvinodiwa zvemunhu wega wega.

Kudya kurasikirwa nedumbu uye kuwana mashoma mashoma

Mune kudya kunorasikirwa nedumbu uye kuwana mhasuru, chakavanzika ndechekuwedzera kurovedza muviri uye kudya zvakapetwa-zvakapfuma zvekudya mukati mezuva rese, senyama, mazai uye chizi.

Kuti uwane huremu, chakanakira ndechekuti kudya kwese kune mapuroteni akasanganisirwa, uye kuti kusvika maawa maviri mushure mekudzidziswa pane mashandisiro akanaka emapuroteni senge nyama, sandwiches, mazai akabikwa kana hupfu hwekuwedzera, senge whey protein. Ona mienzaniso yezvikafu zvine mapuroteni-zvakapfuma.

Tarisa vhidhiyo uye tsvaga matatu matipi akakosha ekuomesa dumbu rako:

Kana iwe uri kukurumidza kudzikisa huremu, onawo Maitiro ekurasa dumbu muvhiki.