Iko nguva dzose kunonakidza kuverenga pamusoro pezvokudya zvinowanzoitwa, izvo zvinoita kuti iwe uremerwe uremu munguva pfupi. Kunyanya, iwe unoremerwa nerudo nekuda kwekudya uku, kana kurasikirwa kwepamusoro ndiko kunonyanya kukosha pamakirogiramu aya maviri, chii chinogona kukupa zvose. Ndingaita sei kuti ndirasike uremu mumazuva mashanu? Uye unoda zvakadini - 5, 10, 20 kg? Kunyange kana iwe ukarega kudya zvachose, hazvigoneki kuti muviri wako "uchakupa" mumazuva mashanu 10 makirogiramu akaremberedzwa zvakanaka. Asi iye acharamba achiyeuka kufamba kwako ...
Chii chinoitika kana iwe uchinge uine uremu hutsva?
Zita rakanakisisa kune nzira yekurasikirwa munyaya iyi ndeyekudya kudya kwemazuva mashanu, nokuti shoko rokuti "kurumidza" rinoreva kuti mumazuva ano iwe uchakurumidze kurasikirwa nehuwandu hwehuwandu. Zvisinei, ngatitaurire pamusoro pezvichakumirira gare gare.
Pazuva repiri rechitatu rekudya, muviri unonzwisisa kuti nguva yasvika yekuponesa - kunyange nechetori caloric kudya, hazvizokupi mukana wokuderedza uremu, izvi zvinosanganisira kubvisa zvose mvura nemafuta. Uye shure kwekuguma kwezvokudya, kutanga kazhinji (uye kunyange zvakakurumidza) kuti adye, anokurumidzira kuunganidza mafuta akawanda, kuitira kuti asazofa nenzara zvakare mune zvekutengeserana.
Hungu, mumapfekero amakwira. Asi kana muvhiki iwe zvakare unoda kupinda mune chimwe chinhu, iwe zvakare unotora kudya kunozoita zvakanyanya uye zvakanyanya kuparadza kupfuura yekare. Iwe unononoka kuderedza metabolism.
Kuwedzera metabolism
Kudya kunobudirira kwemazuva mashanu kunofanira kubatsira kuwedzera metabolism, uye zviri nyore kuita izvi. Mapuroteni anowedzera metabolism ne 30-40%, uye miriwo nemichero - chete 3-4%. Hatinokukurudzira kuti uende kune chete mapuroteni ekudya, asi kudya kunofanira kunge munzira dzakawanda kwete kusanganisira uswa, asi hweprotini. Uye chikuru, kusiyanisa "zvinobatsira" kuratidza kudya kwemazuva mashanu kubva pane "kukuvadza", chirevo chacho chinonyanya kufanana kwekudya neine kudya kwakanyatsonaka, nechinguva chiduku chisingaverengwi caloric zvakagadzikana.
Menyu
Heino mamiriro ekufungidzira ezvokudya zvinokurumidza kwemazuva mashanu. Vamwe vanhu varikudya izvi vanogona kurasikirwa ne-5 kilogram kana kupfuura, vamwe, pane zvinopesana, havasi kurasikirwa maviri. Asi chirevo ichi chinotaura chete nezveiye ane zvakawanda zvakanyanya kuwanda.
Zuva 1:
- chikafu chamangwanani - mbiriso yechingwa chine nhema nereti, matatu mandarins, mazai anonyorova;
- chikafu - saladhi kubva kune karoti yakagadzirwa, cottage cheese uye maorivhi, mbatatayi yakabikwa muyunifomu, 1 machena;
- kudya - kubika beetroot nemiti, nyama yakakangwa neiri, 3 tangerines.
Zuva 2:
- chikafu chamangwanani - zviyo zvine bran, 1 orange;
- Mabiko - salted salmon uye kabichi mune sardi, chingwa ne bran, kefir nehuchi spoon, 1 machungesi;
- kudya - nyama yakakodzwa yenguruve, yakabikwa kana yakabikwa, mbatata yakabikwa muyunifomu, 3 tangerines.
Zuva 3:
- chikafu chamangwanani - pasi-fat-fat cottage cheese uye zvigunzva kubva kuchingwa che rye nehotela, 1 machena;
- kudya kwemanheru - girasi rehodhi uye nyemba yakabikwa, mbiriso pamwe nereti, 3 tangerines;
- chikafu - nyama yakabikwa nemiti inonhuwira, yakabikwa Brussels inomera, broccoli, 1 machena.
Zvadaro, unogona kutungamira nemishonga iyi uye ita menyu yako mumazuva 4 ne5, kana kugutsikana nemugumisiro wakawanikwa kune izvi zvitatu.
Kununura mazuva
Uyewo mapeji anopiwa pamusoro apa anogona kusanganiswa nekudzikinura mazuva, nenzira yekudzikinura kudya kwemazuva mashanu. Izvi zvinoreva, mushure mokunge zuva rokutanga rekudya uye mushure mechitatu, tinoisa rimwe rokudzikinura zuva rimwe boka rezvigadzirwa.
Ichokwadi ndechokuti mazuva okutsanya anobatsira zvikuru kana akashandiswa mune rimwe zuva kana kamwechete pavhiki. Vanopa zororo kune chiropa uye nduru, sechiguma, zuva rinotevera nhengo dzekudya
Somuenzaniso:
Zuva rezvibereko ndiro 1 kubvisa neuchi kwekudya chamangwanani, 4 tangerines kwemasikati, uye 300 gramu emazambiringa masikati kuti adye.
Zuva rekudya ndiro kusanganiswa kwemucheka nemarangi. Kwekudya chamangwanani, rizi yakabikwa nemasereti emisidhari mashomanana, kwekudya kwemasikati uye amamondi, uye kwekudya kwemanheru nemarnuts.
Uye zuva rezuva remvura. Kwekudya chamangwanani mafuraji mashanu. kottage cheese nechepasi mafuta, shure kwehafu yenguva tinonwa magirasi maviri emvura, kwemasikati maspuni manomwe. kottage cheese uye 3 magirasi emvura, uye kwekudya kwemanheru tinozodzokorora kudya kwemanheru.