Vakadzi vazhinji vanoedza kuderedza uremu kuburikidza nekudya, asi vanowanzokundikana nokuti havagoni kunamatira kune kudya kwema-appetis kwenguva refu. Kuti ubatsire munyaya iyi, uyai zvokudya zvinonaka, zvakagadzirirwa kukurumidza kurasikirwa.
Kudya kunonaka kwemazuva matatu
Pakati pezvokudya zvinonaka zvinokurumidza kuora muviri kunzvimbo inokosha inobatwa nemitemo yezvokudya inokonzerwa nekuramba zvachose kwemakrohydrates. Kuderedza kuwedzera kudarika purotini yekudya kunokurumidza, asi kunamatira kwemazuva akawanda kwemazuva matatu hakusi kunakidza, nokuti izvi zvinogona kukanganisa hutano hwetsvo.
Chimwe chinonyanya kukosha kwekudya kwakanaka uye kwakagadzirwa nema-carbohydrate ndeyekuti hauzotamburi nenzara - mapuroteni zvokudya ane utano hwakanaka kwazvo, kunze kwekuti, haugoni kutevera mararicic. Zvisinei, haufaniri kudya.
Nheyo yezvokudya paprotini yekudya ndeye nyama, hove, huku, mazai. Mvumo yakagamuchirwa, sausage, zvokudya zvekakani, mayonnaise, asi kana iwe uchida kutevera kudya kwakanaka, inofanirwa kuregererwa. Zvichienderana (kusvika pamagiramu 300 pazuva) unogona kudya zucchini, makomkeri, saladi, miriwo, bhero tsvuku, cauliflower. Kusvikira magiramu 200 pazuva vanobvumirwa cottage cheese, tofu cheese, shrimp, squid. Zvirambidzwa - zvibereko zvose, furasi uye kugadzirwa, shuga.
Mukuwedzera kune nguva yakazara yezvokudya, mabiko uye kudya kwemanheru pazvokudya zvinonaka zveprotini, unogona kuronga kusadya (kubva mumiti yakabvumidzwa). Kunwa ration - 2-2.5 malita emvura pazuva.
Chikafu chinonaka
Kana kukaramba kwakakwana kwemakrohydrates hazvibviri kwauri, edza kutevera kudya kunonaka, kuderedza-calori, iyo inogona kuonekwa kwemazuva 5-7. Heino mhinduro yake yepamusoro:
- chikafu chamangwanani - kofi isina shuga (inogona kuitwa ne sweetener carbohydrates), mazai kubva maawa 2 kana sandwich yechingwa chose chezviyo uye gorosi, aporo;
- Zvokudya zvemasikati - mishonga inokonzerwa (inogona kuchinjwa nesadhi) uye 100 g ye nyama yakabikwa kana hove;
- masikati snack - tofu, brynza kana feta chero ipi zvayo, kofi neshuga inotsiva;
- chikafu - girasi ye yogurt kana nyama yakabikwa nemiriwo.