Haisi chakavanzika kune ani zvake kuitira kuti uremerwe uremu, unofanira kudya zvishoma. Kana iwe ukaita izvi, zvinenge zvisiri chinhu chakaipa. Zvisinei, haufaniri kudya zvishoma chete, iwe unofanirwawo kubhadhara kune simba rinokosha rechigadzirwa, iro-nhamba yemakori. Maoriro ekureruka kurasikirwa anoita basa rinokosha, nokuti riri muchiyero ichi, akayera simba ratinoshaya pane zvido zvemuviri wedu uye nezvemabasa edu ezuva nezuva. Uye kuitira kuti uremerwe uremu, unofanirwa kuita kuti huwandu hwekoriori hudye kudarika kudyiwa.
Kwatanga kupi?
Chokutanga, unofanira kuverenga kuti ingani makoriri anodiwa muupenyu hwemuviri wedu: kubuda kweropa, kufema, kukura, kudya, uye zvakadaro. Iko kushandiswa kwekushandura formula (TOE) kuchatibatsira mune izvi.
9,99 × kureba + 6,25 × urefu - 4,92 × age - 161
Iyi ndiyo Muffin-Geor formula, inogamuchirwa neAmerica Nutritionists Association, iyo inokubvumira kunyatsoverenga nhamba yekoriyano inodiwa pazororo.
Zvadaro, tichazoverenga makoriro anodiwa zuva rega rega mabasa edu: kubasa, mitambo, mabasa epamba, nezvimwe.
Nzira yekushandisa simba rose:
Nhamba inowanikwa muhuwandu hwekare inowanikwa nechimwe chinhu zvichienderana nemararamiro ako:
- mararamiro ehupenyu hweupenyu х1,2;
- chiedza chekuita muviri kusvika kusvika katatu pavhiki х1,37;
- kudzidzisa kusvika ku 5 kavhiki x1.46;
- kudzidzira kukwirira zvakasimba kusvika ku 5 kavhiki x1.55;
- kutamba mitambo zuva nezuva x1.63;
- pamusoro pemisangano yakasimba zuva rimwe nerimwe kana kaviri pazuva x1.72;
- basa rakaoma romuviri kana kukwirira zvakanyanya basa pane kaviri pazuva x1.9.
Nhamba yaunayo ndeiyi, nhamba yekoriori yaunogona kudya zuva rega rega, usingatyi yekuwana kuwanda kwakanyanya. Zvisinei, tinoda nhamba yemakoriori pazuva rekurasikirwa. Kune nzira mbiri dzekutora nayo:
- Tora 200-500 kcal kubva kuhuwandu hwekushandisa simba (WEM).
- Deredzai koriori KRE ne15-20%.
Panguva imwecheteyo, vanachiremba vanokurudzira zvikuru kuti vasaderedza nhamba ye kilocalories pasi pemugumisiro wekushandura kukuru mazano (TOE). Izvi zvingabatsira kuderedza kusagadzikana kwemagetsi uye kuparadza mishonga yemasumbu.
Pane musiyano pakati pemakori uye kcal here?
Maorikori anoshandiswa mune zvose physics uye dietetics. 1 koriori muzvokudya - iyi inenge 1 kg yekoriori, iyo-kilocalorie, iyo inoreva kurema kwesimba rinodiwa kupisa 1 kg yemvura ne 1 ° C. Izvi zvinoreva, mukudya kwekoriki uye kilocalories - chinhu chimwe chete! 1 Koriori = 1 kcal.
"Inobatsira" mishonga yemakori
Kuti uremerwe uremu, hazvina kukwana kuderedza chiyero chekudya kcal, zvakakosha kuwana zvokudya zvakanaka izvo zvisingabatsiri kuisa mafuta akawanda.
Chirafu:
Kwekudya chamangwanani, sarudza tarisiki ehydrohydrates shoma:
- porridge;
- chibereko;
- michero yakaomeswa;
- midziyo yakakodzwa yemakese.
Piragi inofanira kubikwa mumvura, uye mushure mekugadzirira iwe unogona kuwedzera mafuta anochera. Iwe unogona kudya michero yakawedzerwa kana kuwedzera michero yakaoma kune pariji. Muchiitiko ichi, ramba uchifunga kuti makori mumichero yakaomeswa akareba kudarika michero yakafanana ( prunes - plums, mazambiringa akaomeswa - mazambiringa, mazambiringa apricot, apricot, etc.), semichero izere nemvura, uye mumichero yakaomeswa haisi.
Kudya:
nyama yakaderera-mafuta;- hove;
- miriwo yemiriwo;
- pasi-fat fat cheeses;
- miriwo yemafuta;
- mishonga yemvura;
- nyemba.
Paunenge uchibika kumba, usasvike kuti uverenge makori ezvokudya zvakagadzirwa. Wana ibhadharo, a calculator uye bhuku rekunyorera, umo iwe uchanyorera mhinduro dzekuverenga kwako.
Kudya:
- slow carbohydrates (zviyo nemiriwo);
- low-fat cottage cheese;
- yakabikwa chifu;
- hove.
Kudya kwekupedzisira kunofanirwa kuva maawa matatu vasati vavata, zvisinei, zvinhu zvose zvisingagamuchiri zvichaiswa muhudyu mako uye mudumbu nenzira yehutsetse mafuta.
Tinovimba kuti iwe wakaziva kuti zviyero uye huremu zvakabatana zvakadini, uye zvakare kuti zvose zvekutanga neyechipiri zvinogona nyore nyore kudzidza kudzora. Chigumisiro hachizokuchengetedza iwe kumirira - mushure mezuva rokutanga rekudya kwakakwana iwe uchanzwa wakachena, chiedza uye utano.