Munhu wose anotamba mitambo anotarisana nemamiriro ezvinhu aya: mutsara kana mamwe mishonga yatova inzwi uye ine zororo, asi haisi kuonekwa, nokuti yakafukidzirwa nehutete hwemafuta. Icho chirongwa chekudya "Kuchema" kwekuora kurasikirwa kuchakubatsira iwe kutora mhinduro yakanyatsojeka uye kubvisa mafuta anovanza misungo yako kubva mumaziso evamwe. Tinofunga zvinhu zve "Kudya" kudya kwevasikana.
Kudya "Kuchema muviri": zvinhu uye zvikamu
Kuchema kunosanganisira zvikamu zviviri zvinokosha-chikafu chinokosha chinowanikwa mune mapuroteni, kunze kwekuti huwandu hwemafuta uye makhahydrates huderedzwa, pamwe chete nekumanikidzirwa nguva dzose yekurovedza muviri. Vakawanda vadzidzisi vanokurudzira kuwedzerwa kutora mafuta-kugadzirira panguva yekuoma, asi munyaya iyi munhu wese anozvisarudzira.
Low carbohydrate diet "Drying" yevasikana
Ichi chikafu chakasimba, uye zvinyaradzo pano haungagoni kuzvipa zvachose kwete. Shandisa kudya kwakadaro kunofanira kuva zvishoma nezvishoma, zvikuru kune avo vanoita basa rekufunga - kuvanhu ava shanduko yakadaro ichange yakaoma zvikuru.
Vhiki yekutanga
Munguva iyi, unofanirwa kusabvisa kubva pane zvekudya zvose zvinosangana nemapepu kana zvokudya zvinokurumidza - pano nekeke, uye ice cream, uye chokoti, uye French fries, uye burgers. Panguva iyi inokurudzirwa kuderedza kushandiswa kwechingwa, zviyo uye pasta.
Edza kuverenga kuverenga makori. Panguva iyi masikati, haufaniri kudyazve mahydrohydrates kupfuura uremu hwako, hwakawedzerwa ne3 (musikana anorema makirogiramu 60 - asingasviki 180 gramu ema carbohydrates).
Yevhiki yechipiri-yechitatu
Mukuwedzera pane izvo zvawakagara waramba, iwe unofanira kubvisa zvose zvigadzirwa zveupfu kubva pane zvaunodya. Kubva kune zviyo zvinokonzera chete buckwheat, pearl uye oat porridge - zvinogona kudyiwa chete kwekudya kwemanheru. Iyezvino nokuda kwe 1 kg yehutoro hwako haafaniri kuuya kupfuura 2gr. carbohydrates pazuva.
Mwedzi unotevera (vhiki 4-9)
Panguva ino pane kuchinja kune chirongwa cheprotein. Mhando dzose dzezvigadzirwa zvemishonga, nyama yakaderera-mafuta, huku uye hove ndiyo nheyo yezvokudya, uye kwete mishonga yemashizha (kunze kweizizi, mbate uye chibage) yakakodzera kugadzirisa. Muzuva iwe haufaniri kudya kupfuura 1g yemakrohydrate pa1 kg yehutoro hwako. Zvose zvinokonzerwa ne caloric zvekudya zvinofanira kuve zvishoma - kupedza zvakawanda kupfuura zvaunowana, ichi ndicho chirevo chekurasikirwa. Kazhinji musikana anoda 1200-1500 makoriori pazuva. Mazana emakirori mashoma anodya pazuva - zvakasimba iwe ucharasikirwa uremu.
Kudya "Kuchema": menyu
Zvakaoma kuti uende pakarepo murongwa mukuru urwu wemitemo, kunyanya kana usina ruzivo mukuita kudya. Tinokupa kuti iwe ucherechedze shanduro inofanirwa yekuti iwe unogona kudya sei zvinonaka uye nenzira yakaenzana kana ukaoma, uchicherechedza mitemo yose.
Kusarudza 1
- Chikudya chamangwanani: oatmeal nebhanana, green tea isina shuga.
- Zvokudya zvemanheru: seroti yemiriwo muto, 200 g yenyuchi yakabikwa.
- Kudya: 200 g yehove yakagochwa nemiriwo.
Chokusarudza 2
- Chikudya chamangwanani: omelet ye5 mazai vatsvene, hafu yemazambiringa, maruva chaiwo asina shuga.
- Zvokudya zvemasikati: chikamu chechimbichi ne buckwheat, kirasi yeakasi-fat yogurt (yakasikwa).
- Kudya: miriwo yemiriwo,
5% cottage cheese, 1% kefir girazi.
Nzira 3
- Chivabiro: mazai maviri akaoma, sandwich neuchi, green tea pasina shuga.
- Mabiko: pilaf nehuku, mafuta mashoma, 5% cottage cheese.
- Kudya: Nyuchi nekunakirwa kwemiriwo mitsva.
Iwe unogona kuzviitira menyu nekufananidza. Idya zvakasiyana-siyana uye zvinonaka - ichi chivimbo chokuti iwe uchaita pasina kukanganisa. Mukuwedzera kune nyama, huku uye hove, unogona kushandisa chero nyama yegungwa - squid, shrimp, mussels - seprotein source. Kana iwe uine nzara, uye usati watya kudya, unogona kudya apuro kana saladi yemiriwo mutsva kana michero.