Kudzidzira muviri hakubatsiri chete kwehutano, asi kune chimiro. Kuti uwane muviri unoyevedza uye wakasimbiswa, unoda kubvisa mafuta uye zvakanaka kuvaka masimba akawanda. Saka zvakakosha kwete chete kutamba mitambo, asiwo kuchengeta hurumende, kudya zvakanaka uye kuziva zvaunogona kudya mushure mokudzidzisa.
Ndingadya michero mushure mekudzidzira?
Zvibereko zvinogona kushandura zvakakwana sweets chero inokuvadza. Mushure mezvose, ivo vanonaka kwazvo uye vane utano. Izvo zvine mavitamini mazhinji, izvo zvinodiwa mumuviri wedu, saka zvinofanira kuva chikamu chinokosha chezvinhu zvezuva nezuva. Kunyanya inofanira kufunga nezvevanhu vanobatanidzwa mumitambo.
Zvibereko zvinogona uye zvinofanirwa kudyiwa zvisati zvapera uye pashure pekudzidziswa, asi zvakakosha kuziva chisarudzo chakanaka. Somuenzaniso, avo vanoda kushaya uremu, usashandise mazambiringa, nokuti ane mahombekheni akawanda. Inogona kudyiwa zvishoma kwehafu yeawa mushure mekuvhima.
Chikafu chakakodzera mushure mekudzidzisa vakadzi
Vazhinji vakadzi vanoda kushaya uremu, vatange nzira kuenda kune vavariro yavo nekudya zvakaoma nenzara. Zvadaro, mushure mekudzidzisa zvishomanana uye zvigadziriswa pane zvekudya, chido chacho chinonyangarika uye zvose zvinopera nokunyangadza zvakakwana uye tariro dzakatadza. Ichokwadi, shure kwezvose, mushure mekudzidziswa kwakasimba muviri unoda michero yekudzorera simba rawakashandisa. Kana mushure mekudzidziswa kuzviramba iwe pachakudya, ipapo pachava nekushaya simba, chizuru uye kushata. Nekunzwa uku, zvose zvinokurudzira zvicharasikirwa. Pashure pezvose, kurovedza uye kudya kwakasimba - pfungwa dzinowanzosiyana.
Chibvumirano chemuviri wakanyatsonaka uye mafungiro akanaka ndezvokudya zvakaenzana zvakakwana, izvo hazvingadi kutarisirwa sekudya kwenguva pfupi. Inofanira kuva yakasimba uye ive nzira yehupenyu. Nokudaro, kubva pakudya kwayo kamwechete uye nokuda kwezvose zvakakosha kubvisa zvakabikwa, zvakasviba, zvakapinza, zvinopisa ndiro. Muzvinyorwa zvezuva nezuva zvinofanira kunge zviripo mavitamini, zvicherwa, mapuroteni, makhahydrates, fiber.
Zvamunogona kudya mushure mekunge mushure mokudzidziswa, zvinoenderana nenguva yakarongwa.
Kudya kusati kwapera uye shure kwekushanda kwemangwanani
Basa rokutanga romuviri richabatsira zvakakwana kupomerwa nekufara kwezuva rose. Maminitsi makumi matatu kusati kwaedza kushanda, unoda kudya chimwe carbohydrate, kuchengetedza muviri simba, iro richashandiswa pakurovedza. Iwe unogona kudya apuro kana bhanana. Uyezve, maminitsi 10 mushure memakirasi, unoda kunwa girazi remvura. Pakarepo mushure mekurovedza, iyo inonzi yakabhaidhadhi yewindo inotanga. Panguva ino, muviri unoda zvakakwana mishonga kuitira kuti udzokezve simba rakashandiswa. Kana iyo isingauyi nechingwa, ipapo kushandiswa kunotanga kubva kumisungo, iyo isingadi, nokuti zvinoreva zvose zvekushanda zvakarasika. Zvokudya zvose zvichaenda pakudzorerwa kwesimba uye mishonga yemasuru, saka inofanirwa kuva protein-carbohydrate. Inokurudzirwa kunwa iyi cocktail:
- 150 g yekottage cheese;
- hafu yebhanana;
- 15 g uchi, shuga kana kuputika;
- 150 g kefir, mukaka kana juice.
Sakanidza zvose zvataurwa pamusoro apa mu blender. Iwe unogonawo kunwa chairo yakakodhaidhaiti inonzi "Gainer". Idzi ndidzo mbiri dzakanakisisa dzakasarudzwa. Asi iwe unogona kudya apuro, marinari kana zvimwe zvibereko. Munguva ino kunyange chokoti inobvumirwa. Chimiro hachikuvadzi, asi chinongobatsira chete uye maitiro akanaka. Chinhu chikuru hachisi kurega kudya kwezvokudya mumaminitsi makumi matatu ekutanga mushure mokuvhiya. Iawa inofanirwa kunge iri kudya kwoga kwoga. Somuenzaniso, oatmeal kana buckwheat porridge, omelette uye mishonga yemashizha.
Kudya uye mushure mekuita basa remanheru
Mukudzidzisa manheru kunobatsirawo, kunyanya kune avo vanoda kuvaka misi. Mushure mekuita manheru manheru, nguva yekurara iri kuswedera. Misungo iri mumamiriro ekudzikama uye yakanakisisa yakadzorerwa. Maawa maviri vasati vadzidziswa vanofanira kunge vari kudya kwekudya. Iwe unofanirwa kusarudza zvokudya zvine zvakawanda zve fiber uye mapuroteni. Somuenzaniso:
- buckwheat, rice kana mbatata yakabikwa;
- nyama yekuku, nyuchi kana hove dzemhando dzakaderera-mafuta;
- mhariwo yemiriwo.
Mushure mekudzidziswa, unogona kunwa puroteni inogunun'una, kefir kana kudya 150-200 g ye cottage cheese.
Mishonga inenge yakagadzirwa nemahydrohydrates, zviri nani kuti usadye manheru.
Ungadya sei mushure mekuita basa rokurasikirwa nekurema?
Tsanangudzo: