Chii chekudya usati wadzidziswa

Zvemukati

• Chii chekudya
• Chikafu sarudzo dzekudya usati wadzidziswa
• Semuenzaniso menyu yekudya kukuru

Mapuroteni, makabhohaidhiretsi nemafuta zvinoita basa rakakosha pamberi pekuita muviri, sezvo zvichipa simba rinodiwa pakudzidziswa uye kusimudzira kupora kwemhasuru. Huwandu uye huwandu hwekuti macronutrients aya anofanira kudyiwa anosiyana zvichienderana nerudzi rwechiitwa chinofanira kuitwa, iyo nguva yekudzidziswa uye munhu iye amene.

Kuziva zvekudya uye kudya kudya kwakaringana kunobatsira kusimudzira mashandiro ezviitwa zvemuviri uye kudzikisa njodzi yehypoglycemia, cramp uye kurwadziwa kwemhasuru panguva uye mushure mekudzidziswa. Nezvikonzero izvi, chakanakira kubvunza nyanzvi yemitambo kuitira kuti, kuburikidza neongororo yemunhu, iwe ugone kuratidza chirongwa chezvekudya chakaenderana nezvinodiwa nemunhu.

Chii chekudya

Zvikafu zvinogona kunwiwa usati wadzidziswa zvinoenderana nerudzi rwechiitiko chemuviri icho chichafanirwa kuitwa, pamwe nekureba kwayo. Naizvozvo, kune kurovedza muviri kunosanganisira kuramba uye kunogumira anopfuura maminetsi makumi mapfumbamwe, chakanakira kudya chikafu chine makabohydrate, sezvo ichi macronutrient chakakosha pamhasuru dzedu, zvichitibvumidza kupa simba rinodiwa kumuviri kuti riite kudzidziswa .

Zvekurovedza muviri zvisina kusimba zvakanyanya, chakanakira kudya makabhohaidhiretsi uye chikamu chidiki cheprotein, icho chinopa simba kumuviri uye kukurudzira kukura kwemhasuru nekugadzirisa. Uye, mune yekuenzanisira kusimba kurovedza muviri, kuiswa kwemafuta kunogona kuve sarudzo yakanakisa, zvakare sosi sosi, chero bedzi muzvikamu zvidiki.

Naizvozvo, chikafu chinosarudzwa usati wadzidziswa chinoenderana nechinangwa chemunhu mumwe nemumwe, murume kana murume, huremu, hurefu uye mhando yechiitwa chekurovedza muviri, kuve kwakanakisa kutsvaga wezvemitambo nyanzvi kuti aongorore uye agadzire chirongwa chezvehutano chakakodzera zvinodiwa nemunhu. vanhu.

Chikafu sarudzo dzekudya usati wadzidziswa

Zvikafu zvinogona kudyiwa usati wadzidziswa zvinoenderana nenguva inopfuura pakati pezvakadyiwa nekudzidziswa. Naizvozvo, iko kudya kuri padyo nekudzidziswa, iko kupfava kwainofanirwa kuve, kudzivirira chero kusagadzikana.

Dzimwe sarudzo dzekudyiwa dzinogona kudyiwa pakati pemaminitsi makumi matatu kusvika paawa imwe usati wadzidziswa ndeiyi:

• Yogati yakasikwa ine chikamu chemuchero;
• 1 muchero nechikamu chemati, senge nzungu kana maamondi, semuenzaniso;
• Cereal bar;
• Jelly.

Kana kuchine 1 kana maviri maawa asara ekudzidzira, tudyo tungave:

• 1 kapu yesinamoni flakes;
• 1 michero Smoothie yakagadzirwa ne yogati kana mukaka;
• 1 mukombe wezviyo zvakakwana zvezviyo zvine skimmed mukaka kana yogati;
• 1 paketi yeanokanganisa kana mapeki emupunga ane avocado uye hanyanisi kirimu;
• 1 oat pancake, bhanana nesinamoni ine chena chizi kana nzungu ruomba;
• 2 mazai akatswanywa nechingwa chakazara kana toast.
• Zvimedu zviviri zvechingwa chakazara nechena chizi, tomato uye lettuce.

Kana iko kurovedzwa kuchiitwa anopfuura maawa maviri akapatsanurwa, inowanzoenderana nenguva yekudya kukuru, senge kudya kwekuseni, masikati kana kudya kwemanheru.

Semuenzaniso menyu yekudya kukuru

Kana iko kurovedzwa kuchiitwa kupfuura maawa maviri akapatsanurana uye kunoenderana nechikafu chikuru, chikafu chinogona kuve chinotevera:

Mari inosanganisirwa mumenu inosiyana zvinoenderana nezera, bonde, huwandu uye mhando yechiitiko chemuviri chakaitwa. Kana munhu wacho achitambura nechero hutano, chakanakira kutsvaga chiremba wezvekudya kuti anyatsoongorora uye kugadzirira chirongwa chezvehutano chinoenderana nezvavanoda.