Iwe unoda kuderedza uremu, asi hauna kugadzirira kutsungirira kunzwa kunotyisa kwe nzara here? Zvichida iwe unoda mapeji eprotein yezvokudya! Inosanganisira kupora mapuroteni ekudya uye kuderedzwa kwekudya kwekhabhohydrates. Hazvisi chakavanzika chinobva kumakhahydrates kuti miviri yedu inotora simba guru, uye kana ichishaiwa, nzira yekuparadzanisa mabheji emarenda anotanga anotanga. Mumavhiki mashomanana pazvokudya zvakadaro, unogona kuderedza uremu ne3-8 kilogram, zvichienderana nekukura kwako kwekutanga.
Menyu mushure mekudya: zvinhu
Mapuroteni anodya kuti ure kurasikirwa haatauri zvakanyanyisa menyu, asi iwe unogona kuzviita iwe pachako kubva pane zvinyorwa zvinopiwa. Chinhu chikuru ndechokukwanisa kuishandisa nenzira yakarurama. Yeuka mitemo inotevera:
- Mune rimwe zuva iwe unofanirwa kudya kanomwe ka4 muzvikamu zviduku.
- Kusvikira 14:00, unokwanisa kuwana zvishoma zvakagadzirwa nemakrohydrates (peji yeghakheheat, chingwa chinotema, nezvimwewo).
- Mushure mema14: 00, mishonga isiri-starchy chete ndiyo inofanira kunge iri pamenyu, iyo yose, kunze kwemazamu, chibage, nyemba.
- Zvibereko zvinowanikwa mangwanani chete: pane zvaunosarudza zvinogona kunge maapuro, maarangi, tangerines kana mazambiringa.
- Zvokudya zvako zvepuroteni zvinofanira kunge zvakaderera-hazvina kupfuura 40-50 gramu emafuta pazuva (iyi calculator inogona kuverengwa nekoriori calculators, iyo iri nyore kuwana paInternet).
- Muzuva zvakakosha kunwa 2-2,5 malita emvura, i.es. 8-10 magirazi emvura. Usakanganwa murairo uyu, zvisinei kuti kudya kunogona kuva nengozi kuhutano hwensoyo dzako!
Purotini yekudya inopa mutoro unokosha kumuviri wose, uye kana uine zvirwere zvisingaperi, kunyanya avo vanobatanidzwa neitsvo, zvakakosha kuona chiremba usati watanga kuzviita. Nenzira iyo, kana uchida kufanana, iwe unofanira kuziva kuti zvinorongwa mapeti ekudya zvinokodzera vatambi.
Puroteni kudya: iyo menyu
Mapuroteni (protein) mabiko ane mhando yakasiyana-siyana, uye zvichida, hauzonzwika haunzwisisi nekuda kwekudya. Imwe mabiko ezvokudya anotsanangura zvokudya zvinokurudzirwa kudya kwemanheru, masikati uye kudya kwemanheru, asi zvinogona kutora nzvimbo, somuenzaniso, imwe sarudzo yemasikati kune vamwe.
Saka, funga menyu yeprotein yezvokudya kwevhiki. Mazuva mana okutanga iwe unofanirwa kuomerera kumenyu yakataurwa, uye mumazuva matatu anotevera unogona kusarudza menyu yezuva chero ripi zvaunofarira.
Zuva Rimwe
- chikafu chamangwanani - kofi rine mukaka wakaoma kana tei usina shuga, mupunga ne squid kana shrimp, chikamu chechingwa chakada;
- yechipiri kamufaro - apulo, tei pasina shuga;
- Kudya - yemiriwo saladhi, nzeve, apuro;
- pakati pemangwanani - mangwanani, mapepa, mafuta asina-yogurt;
- Kudya - chikamu chemafuta mashoma ekottage cheese kana yogurt.
Zuva repiri
- chikafu chamangwanani - kofi rine mukaka wakavhenganiswa kana tei usina shuga, chikamu che omelet kubva kumapuroteni;
- yechipiri kamufaro - apulo, tei pasina shuga;
- Kudya - 100 g yevheiri yakabikwa, kuronga kwe buckwheat;
- pakati pemangwanani - mangwanani, mapepa, mafuta asina-yogurt;
- Kudya - mazambiringa emiti uye chidimbu chakabikwa muhuni yehuni.
Zuva rechitatu
- chikafu chamangwanani - kofi rine mukaka wakaoma kana tei isina shuga, yogashi isina mafuta, chikamu chechingwa chine mutsvuku;
- yechipiri kamufaro - apulo, tei pasina shuga;
- Kudya - hove yakanyanyisa, kushamba kwemiriwo pasina mbatata;
- pakati pemangwanani - mangwanani, mapepa, mafuta asina-yogurt;
- Kudya - veal, kubikwa muchoto, cauliflower.
Zuva rechina
- kambamambakwedza - kofi kana tei isina shuga, mupunga ane hove yakaonda, slice yechingwa chine mutsvuku;
- yechipiri kamufaro - apulo, tei pasina shuga;
- masikati - saladi yemishonga mitsva, nyama yekuku yakabikwa;
- pakati pemangwanani - mangwanani, mapepa, mafuta asina-yogurt;
- kudya kwemanheru - chikamu chemafuta-asina kottage cheese.
Menyu yemapurotini anodya nguva dzose inosanganisira zvishoma zvigadzirwa uye chikamu chakaisvonaka che nyama, huku kana hove. Pakuziva kwako, iwe unogona, nenzira yakaenzana nemenyu yakataurwa, zvigadzirire iwe sarudzo yakakosha kwevhiki mbiri.