Nepo vamwe vachiedza kuderedza kuwanda kwemakrohydrates anodyiwa, vamwe vari kukura kudya kunorema, iyo iyo chikamu chikuru chikafu chemhydrohydrate. Zvechokwadi, taura, keke, kunyange zvazvo yakazara mu-carbohydrates, ichiri kupinda muzvokudya zvakadaro. Zvokudya zvakagadzirwa necarbohydrate zvakabva pane zvekudya zvakapfuma mumakungu-ehydrates, sezvo iwe unogona kubudirira kupedza uremu.
Manyowa ezvokudya zvine ma carbohydrate
Iwe unogona kubatisisa kudya kwakadai se-carbohydrates kwevhiki, kana iwe unogona - hupenyu hwako hwose. Iyo iri nyore uye chaizvoizvo ndeyezvirimwa. Asi zvirimwa zvinowanzozivikanwa nokuda kwezviwero zvavo zvishoma uye chiedza mumuviri wose! Kunamatira kune chikafu ichi chinoshamisa kwazvo. Iwe unogona kudya mune chero upi zvawo zvakagadzirwa:
- marudzi ose ezviyo zviri mumhando yezviyo, mashu, etc;
- chero mbesa - mapeas, lentils, maharage emafuta (zvichida - mapuroteni emiriwo);
- chero michero;
- yose miriwo kunze kwemazamu.
Mune chikafu ichi pane kurambidzwa kwakasimba-pane shuga uye chingwa. Zvisinei, dzimwe nguva unogona kuwana chikamu chezviyo, asi gorosi, chingwa chakachena - hachina kudiwa!
Iwe unogona kudya nenzira iyi kusvikira wawana kuyerwa kunoda. Kuwedzera mapuroteni emhuka munguva yemberi inofanira kunge yakanyatsonaka uye iva nechokwadi chekutonga uremu kuitira kuti usanyanya kukurumidza kuwana pfuma (kana kamwe kamwe iwe mushure mekudya uchisarudza kurwisa shish kebab - ichi chichakanganisa). Kudzora caloric kudya kwekudya pamakinhydrate ekudya, caloric zvakagadzirirwa matafura emichero nemichero (mushure mezvose, inofanira kunge iri iyo huru yezvokudya).
Zvokudya - protein zuva, zuva regaidhihydrate
Iyi "mitsetse" inodha inoda kugadzirisa zvishoma kurongwa hunotsanangurwa pamusoro apa. Mazuva asingasviki anofanira kupfuura sezvaanotsanangurwa mune zvekudya zvekare, asi kunyange chido chekupa mapuroteni ekudya. Nyama, huku, hove, mazai, mazai, cottage cheese nemishonga yemiti zvinogona kuwedzerwa kunze kwemashoma matsva, mashizha akanaka, miriwo. Kudya kwakadaro kwakapiwa nyore nyore, uye iwe unogona kuderedza uremu pairi chero bedzi iwe uchida.
Zvechokwadi, pane mapuroteni mazuva iwe unoda kudya nyama yakabikwa kana yakabikwa, kwete sausage.
Carbohydrate anodya vatambi
Ichi chikafu chinonzi kudya kwekugadzirisa kemikinehydrate, uye inowanikwa mumitambo yemitambo nokuti inokubvumira kuderedza huwandu hwehutu hunotapira, asi usiri kuparadzana nemisungo.
Nguva yose iyo inoguma (inogona kubva kubva kumavhiki maviri kusvika kumwedzi yakawanda) inoputsika kusvika mumazuva mana emasikati, uye pane izvi chikonzero chekoriyamu inowanikwa inotorwa:
- Mazuva maviri okutanga ehutenderedzwa aya akaderera-carbohydrate (pa 1 kg yehuremu 0.5-1 g, yakaverengwa mumwe nomumwe).
- Zuva rechitatu zvinoshamisa kuwedzera nhamba yemakhahydrates (yekg 1 kg yehuremu - 4-5 g yehydrohydrates).
- Zuva rechina rakanyatsonaka (zvose mapuroteni nemakinehydrates anoda kudya ma gramu 2-3 kilogram ye uremu).
Kurema kwekudya uku kunoenda zvishoma nezvishoma, asi mashizha. Kwemazuva maviri okutanga ekutenderera, iwe unofanira
Vakawanda havana kukwanisa kuderedza uremu pamusoro pekudya ichi nekuda kwechikonzero chakajeka - ivo vane usimbe kuverenga makori. Kuti zvibudirire pane zvakadaro, zvakakosha kuchengeta diary yezvokudya uye kuverenga zvose zvikori uye zviratidzo zveproteine, mafuta uye makhahydrates. Izvi zvinogoneka chete kana iwe uchichengetedza diary online, iyo pachayo inenge ichiverenga mamiririro anodiwa. Kana iwe usati wakagadzirira kuzvipira kwakadai, zviri nani kuti usatora hurumende iyi.