Iye zvino, apo kwete kungodzidziswa mune zvirwere zvekuchengetedza muviri, asiwo mudziyo wekushandisa zvekushandisa unowanikwa nyore, kune vakadzi vazhinji mubvunzo wekuti kana zvichibvira kukanda kuora muviri pane bhasikoro rekuvhima kunonyanya kukosha. Kudzidzira bhasikoro ibasa rinokosha rakagadzirirwa kuenzanisa mabhasikoro. Muchiitiko ichi, nenzira dzakasiyana-siyana: kana kuti pasina kusimudza. Inoratidzwa kuti yakakwirira pakukwira, iyo yakawedzera makoriri, uye, maererano naizvozvo, kurovedzwa pabhasikoro yakasimudza nekuda kwekutapudza muviri kunowedzera kubudirira.
Kurasikirwa kwemahombekine nebhasiki yekuvhiya: ndiani akakodzera?
Zvakakosha kufunga nezvemamiriro emutoro: bhasikoro rinobatsira kurasikirwa nehutano zvakakonzerwa nemutoro uri pamucheto wemuviri: gumbo rezasi, mahudyu uye zvigaro. Nokudaro, pamusana pekutakura kweaerobic uye kupisa kushingaira kwemakori, muviri wako ucharasikirwa uwandu, asi chete mahudyu nemakumbo zvichabata pane chifaro, chinonyengera! Kana dambudziko guru remufananidzo wako mushure, mudumbu kana maoko, zvinonzwisisika kutarisa pamba, iyo inosanganisira misi miviri.
Nokudaro, mhinduro kumubvunzo kana bhasikoro rekushandisa rinobatsira kuderedza uremu zvichave zvakafanana kune munhu wose-hongu. Zvisinei, kuitira kukurudzirana kwemuviri kunofanirwa kusanganiswa nemamwe maitiro anopa mutoro mukuru kumisungo yemaoko, chifukidzo, kumashure uye mhizha.
Nzira yekurasikirwa nehutano paunenge uchiita bhasikoro rekuvhima?
Purogiramu yekurasikirwa kwemazivi pachitima chekuvhima chinotanga, kutanga kune zvose, nguva dzose. Pachave kusina nguva dzose - hakuzovi nemigumisiro, uye mubvunzo wekurasikirwa kwepanyama pamuviri wechikoro unosara ucharamba uri mubvunzo. Wagadzirira here kutora nyaya yacho zvakanyanya? Zvino isa chiyeuchidzo mufoni, tora girafu pamadziro, kazhinji, ita zvose kuti usapotsa chidzidzo chimwe chete. Izvo zviyero zvinotevera:
- Iyo yakagadzirirwa purogiramu yevatangisi: 3-4 zvidzidzo pavhiki kwemaminitsi makumi matatu oga oga, kupisa hakusi kudarika makumi mapfumbamwe kukaro paminiti.
- Makirasi emutambo wepakati (pashure pemwedzi kana maviri wekudzidzira nguva dzose): Zvidzidzo 3-5 pavhiki kwemaminitsi makumi mashanu ega ega, kupisa - kubva kune 110 kusvika ku12 kurova paminiti.
- Maitiro ehutano hwepros (kune vakadzi vanoita mwedzi miviri yevheji yepamusoro, kana kuti nyore nyore kurarama nayo): makirasi 5-6 kavhiki, maminitsi makumi mana nemakumi matanhatu ega ega, nekumhanya kubva ku12 kusvika ku 140 kurova paminiti.
Cherechedza kutora kwako nekugara zvakanaka. Kudzidzira bhasikoro rekusimudza kurasikirwa hakufaniri kukufambisa kuti uremerwe!
Nzira yekurasikirwa nehutano zvakadini pane bhasikoro rekushandisa?
Mubvunzo wekurasikirwa kwehutori uchishandisa bhasikoro rekuvhiya, hauzombobvunzi murume anoziva kurasikirwa nehutori zvachose. Ichokwadi ndechokuti kupatsana kwemafuta kunowanzoitika semugumisiro wehutano humwe - kusakwana kwemaori. Izvozvo zvakakosha, zvishoma nezvishoma uye zvinobudirira kurasikirwa kweropa zvinoitika kana iwe uchideredza kudya kwechilocalories nemaundi 200-300 pazuva uye kupisa nhamba imwechete yekoriyamu kuburikidza uchishandisa bhasikoro.
Somugumisiro, pasina kushaya nzara, muviri wako unowana kukanganisa kwema 400-600 kilocalories, iyo inowedzerazve, uchishandisa zvinyorwa zvekare zvakambomira. Sezvo zvisingabviri kukurumidza kupera muviri pane bhasikoro rekuvhiya pasina kutarisira kudya kwako, tichakurukura nzira dzekushanduka kuchinja mune zvekudya zvinozokubatsira iwe, pasina kuita zviyero zvakaoma, kuderedza nhamba ye "yepamusoro" yezvokudya zviyero:
- Iwe unonwa kofi nemukaka uye shuga, sodas inotapira nemashizha here? Itai kuti vashandise nemvura kana mineral water. Izvi zvinokupa iwe kudarika 100-200 kilocalories.
- Iwe unowedzera mayonnaise, ketchup, sauces here? Ipai mapeji ezvo uye tora 50-100 kcal kubva pamitambo.
- Iwe unonwa tiyi nemasipi? Kuramba kwemazuva maserese masipiresi anobvisa 100-150 kcal pazuva!
- Iwe unobheka mupani inopisa here? Kubika mukati mevheni, steamer, multivark kana kubhururuka pasina mafuta kunoderedza mararicic yezvokudya zvinosvika 70 - 100 kcal.
Kubvisa zvokudya zvakakosha kubva pane zvekudya, zvinotapira zvinyenye zvishoma uye mangwanani chete. Muchiitiko ichi, bhizimisi rako rekushandisa rinosangana nezvamunotarisira!