Maoriro - chiratidzo chekukosha kwesimba kwechigadzirwa, iyo-chiratidzo chekuti yakazara sei muviri wedu kubva pakushandiswa kwechigadzirwa. Zvisinei, nhamba huru ye kilocalories haireve kuti muviri wedu uzere. Kana wadya tsokolati shomanana iwe unogona kuvhara zvakazara simba rezuva rega rega, asi izvi hazviiti kuti tiwane mavitamini anodikanwa uye kutsvaga zvinhu.
Panguva imwecheteyo, makorikori nderokurota kunotyisa kwevakadzi vose vanorwisana zuva rimwe nerimwe nehuwandu hwekuremera. Nokudaro, kudzidza kuverenga maekoriyamu ekureruka kwekureruka kunogona kunyanya kukosha tactical chinhu chehondo nemafuta.
Zuva rega rega koriori ndiyo yakanakisisa kudya?
Vazhinji vezvokudya zvinovaka muviri vanokurudzira kuverenga makoriyamu muzvokudya nguva dzose, sezvo izvi, zvisingaiti chimwe chinhu, zvinofanira kutungamirira kune kudiwa kurasikirwa kunoda. Idzi tsika pano iri nyore: kudya zvishoma kudarika iwe wapedza. Izvi zvinoreva kuti, pakuderedza kuwanda kwekudya kcal, pane mukana wokurasikirwa nehutemi. Asi hazvisi zvose zviri nyore.
Chokutanga, simba revanhu vose rinopesana nemhando yebasa (basa repfungwa kana rechimiro), kubva pane nguva dzekurovedza muviri, uye kubva mumetabolism pachayo, iyo inononoka kana kuti inokurumidza kuwedzerwa. Saka, chinhu chekutanga chaunoda ndechokuverenga kuti mumwe nomumwe wedu anotora sei.
Chirongwa che caloric kudya pazuva kwevakadzi:
650 + (9.6 × uremu hwemuviri) + (1.8 × urefu mu cm) - (4.7 × nhamba yemakore)
Chigumisiro chinowedzera nechimwe chinhu, zvichienderana nenzira yehupenyu:
- 1,2 - kana iwe ukashanda muhofisi - mararamiro ekugara;
- 1.4 - maitiro anogara achiita aerobic - medium mobility;
- 1,55 - nguva dzose shanyira gym-high movement.
Mukuwedzera, inofanira kuve yakanzwisisika kuti nhamba yacho inowanikwa, nokuti tinoshandisa simba nekugeza ndiro, kuchenesa uye kunyange patinorara. Muviri wedu unoshanda nguva dzose, saka chimwe chinhu uye hongu chinopedza.
Chechipiri, tinopfuurira kune chinhu chinonyanya kukosha, sei kuverenga makoriri kuitira kuti uwane uremu . Iwe uchada:
- zvikero zvekicheni;
- tafura ye makoriki muzvokudya uye kugadzirira kudya;
- Notepad;
- calculator.
Chokutanga, dzidza kuti ungaverenga sei caloric zvakagadzirwa pamapakiti, kutanga kune zvose, zvinogona kukumisa kana uchitenga chikwata chakakwirira. Yeuka, mutii, kofi, mvura makoriori haafaniri kutariswa, tinofungisisa chete zvinowedzera - shuga, mukaka, kamuti. Sunga munzvimbo inonyanya kuoneka ikarori yefuraji yemiti uye utange kuverenga.
Saka wakatenga 0,5 kg yekottage cheese uye iwe unoda kudya zvimwe nekamuki uye shuga. Kushandisa zviyereso, tinoyera kuti zvinoda zvakadini, uye tinoverenga kanyori yekorori nechiyero. Zvinyorwa zveCororic zve 100 g yezvigadzirwa zvinoratidzwa mutafura, saka zviri nyore kuverenga kuwanda kwechidimbu chemugove, uye wobva wanyora iyo papepa, kuitira kuti panguva inotevera urege kudzokorora zviyero.
Muzvibereko, makorikori akadzika kwazvo, kubva 30 kusvika ku 60 kcal pa100 g. Izvi zvinokonzerwa nehuwandu hwehuwandu hwemvura, ndicho chikonzero yekoriki yehutano yemichero yakaomeswa yakawanda nguva dzakawanda. Mune mimwe miriwo, makorikori anotonyanya kudarika muzvibereko, nekuda kwekushaiwa fructose. Kune mukadzi, chido chezuva nezuva chekoriyori chinogona kubva kubva 1200 kusvika 2200 kcal.
- kubika;
- sweets;
- tsvina;
- mafuta nyama.
Kutora imwezve 5% kuchatibatsira kudya zvikamu zvishoma , kureva, kudya kwema 5-6 pazuva uye kumira chero kudya kwemaawa matatu asati avata. Tinotarisira kuti hakuna munhu ane chokwadi chekubudirira kwekoriori kuverenga. Pashure pezvose, chikafu ichi - nzira yehupenyu umo pasina chido chekushaya nzara, kusanganisa makhahydrates kana zvokudya zvekuda, ingozvida iwe uye zvishoma zvidzidzo!