Maitiro ekudya usati, panguva uye mushure mekufamba kwenguva refu

Zvemukati

• 1. Pamberi pekufamba
• 2. Panguva yekufamba
• 3. Mushure mekufamba
• How kugara hydrated
• Kushandiswa kwezvokuwedzera

Munguva yekufamba kwenguva refu zvakakosha kuti utarise kune chikafu uye hydration kuitira kuti muviri uve nesimba uye uwanezve nyama yemhasuru inoshandiswa zuva rese. Panzendo, zvakajairika kuti vanhu vafambe makiromita makumi maviri kusvika makumi matatu nemashanu pazuva, izvo zvinoda kugadzirira kwemuviri uye kudya kwakaringana kuti zvifambe.

Zvakajairika kuti panguva yekufamba uremu uye kupera simba kunoitika nekuda kwekuneta uye kupera simba, kunyanya kana nzira ichiitwa munzvimbo dzinopisa kana kana nzvimbo dzekutsigira dzikashaika munzira.

Hezvino izvo zvekudya zvinofanirwa kunge zvakaita panguva yekufamba nzendo.

1. Pamberi pekufamba

Anenge mazuva matatu kusvika mana usati watanga kufamba, iwe unofanirwa kuwedzera kudya kwako kwezvikafu zvine makabhohaidhiretsi, izvo zvinowedzera simba rekuchengetedza riri muchiropa uye mhasuru. Nekudaro, makabhohaidhiretsi anofanirwa kuverengerwa muzvikafu zvese, uye anomiririrwa zvakanyanya nezvikafu senge mupunga, chingwa, pasita, tapioca, couscous, farofa, majusi, michero, matapiri uye mbatatisi.

Iko kunwa kwemapuroteni nemafuta kunofanirwa kuchengetwa mukati meyakajairwa tsika, uye chikafu chakadai semafuta emuorivhi, nyama, huku kana hove dzinofanirwa kudyiwa kwemasikati uye kudya kwemanheru, uye mazai, chezi, nzungu uye mukaka wekudya uye chikafu chamangwanani.

2. Panguva yekufamba

Sezvo kudyiwa kwemakoriyori kwakanyanya kwazvo panguva yekufamba nekuda kwesimba rakakura remuviri, zvinodikanwa kuti udye zvekudya zviri nyore kugaya uye zvakapfuma mumahydrohydrate nesimba mukati mezuva rese. Kune ino chikamu zvinokurudzirwa kushandisa michero, majusi emichero, zviwitsi zvakadai seRapadura, marmalade, chokoreti yakasviba uye zvinwiwa zvine simba. Uye zvakare, iwe unogona zvakare kudya chestnuts, nzungu uye zviyo mabhawa.

Uye zvakare, zvakare zvinodikanwa kuti uzive kudyiwa kwemapuroteni, ayo achazopa simba rekurovedza muviri uye nekudzosera mhasuru iyo ichasakara munzira. Nekudaro, chikafu chamangwanani chinofanirwa kuve chakapfuma muzvikafu zvakaita semazai, chezi nemukaka, uye panguva yekudya kwemasikati zvakakosha kuti uve nekudya kwakazara, uchisarudza nyama dzakaonda uye shoma chete saradhi, kubvumira kukurumidza uye kwakaringana kugaya. Dzidza zvakawanda nezve mapuroteni-akapfuma chikafu.

3. Mushure mekufamba

Pakupera kwekufamba kwezuva, zvakakosha kunwa mvura yakawanda uye zvinwiwa zvine mafuta makabhohaidhiretsi kubatsira nekubvisa mvura mumuviri, zvakadai semuto nemavhitamini. Pakarepo mushure mekuguma kwekuedza kwemuviri, iwe unofanirwa kutora protein cereal bar kana protein protein yekuwedzera kuti utange mhasuru kupora maitiro. Imwe sarudzo ndeyekuita chikafu chine mapuroteni akanaka, senge sangweji yehuku uye yechizi, kunyangwe usati wadya.

Zvakare, kudya kwemanheru kunofanirwa kuve kwakapfuma mumahydrohydrate ekuzadza tsandanyama masimba emagetsi, uye inofanirwa kunge iine zvekudya senge mupunga, pasita, mbatatisi kana hupfu hwemanioc, semuenzaniso. Uye zvakare, chitsva cheprotein chinofanira kudyiwa, kunyanya huku, nyama dzakaonda kana hove.

How kugara hydrated

Nzira yakanakisa yekugara uine hydrated ndeyekutarisa zviratidzo zve nyota uye gara uchifamba nemvura, majusi kana zvinwiwa zveisotoni muhombodo yako. Zvinokurudzirwa kuti varume vanwe anosvika maviri litita emvura pazuva, nepo vakadzi vachifanira kushandisa anosvika 1.5 litita.

Kuti udzivise kurwara kwegungwa uye kusagadzikana nekuda kwekuwandisa kwemvura mudumbu, iwe unofanirwa kunwa hushoma hwemvura panguva dzeinenge maminetsi makumi maviri. Zano rakanaka nderokumwa magirazi matatu kusvika mana emvura kanokwana maawa mana isati yatanga kufamba, kutanga nzira yakasvinwa zvakanaka.

Kushandiswa kwezvokuwedzera

Kuwedzera kune zvekudya zvechisikigo, macarhydrate anowedzera muchimiro chegels kana mabhara ezviyo akapfuma muprotein uye makabhohaidhiretsi anogona zvakare kushandiswa, sezvo zviri nyore sarudzo dzekutakura muhombodo yako uye kushandisa chero nguva yezuva.

Mune zvimwe zviitiko, anofamba anogona zvakare kushandisa zvinovaka muviri zveupfu zvekuwedzera izvo zvine zvese makabhohaidhiretsi nemapuroteni, sezvo zvichinyungudutswa zviri nyore mumvura kuti zvidyiwe mukati merwendo.

Imwe sarudzo ndeyekuita yako pachako isotonic, sezvakaratidzwa muvhidhiyo inotevera: