Ngationei kuti kudya chii. Apo isu tiri kuedza kukurashika, isu, kazhinji, tinoda kuderedza caloric zvakagadzikana zvezvokudya, zvakanamatira, kuti uwedzere kurashika iwe unoda mazita akawanda e-low calorie foods. Zvisinei, hapana munhu akambomisa zvachose michina inokosha yemuviri, isu tinodawo mapuroteni, mafuta, uye mahydrohydrates, kungofanana nehuwandu hwehuwandu.
Mukuwedzera, mavithamini anodikanwa pamabasa anokosha, uye mazhinji awo ari mune urongwa uhu hunotyisa hwezvinhu zvakarambidzwa kana uchinge urema, izvo zvatinoshandisa kuti tisafunga nezvazvo. Asi zvichiri kudiwa kuwana vitamine kubva kune imwe nzvimbo.
Kuchengetedza kuti kudya kunokurudzira kurasikirwa kwemazivi uye hakutitadzisi wehutano, chikafu panguva yakadaro inofanira kurapwa kagumi zvakapetwa zvakakwana nekunyatsocherechedza. Zvakakosha kuita urongwa hwezvigadzirwa zvekureruka, izvo zvichava mutungamiri wako pakudya kwakakwana kwemazuva anotevera.
Mapuroteni / Mafuta / Ghydrates
Ngatitange nerwendo rweprotheni michina yekurema kurasikirwa.
Isu hatisi mafungiro akanaka kumapurotini anobva pane zvakasiyana-siyana "additives" iyo yatinojaira kudya mapuroteni - nyama nemapatatayi, marashi uye cheese nechingwa, hove ne pasta.
Dzidza kuzvidya pamwe nedzimwe saridhyidrate yezvokudya zviyo - miriwo, michero, michero, chingwa chose chezviyo.
Protein Products:
- chicken uye turkey;
- beef steak;
- brynza, cottage cheese;
- hove tsvuku;
- chicken mazai.
Sources yemakhaidhadhi pazvokudya zvinofanira kuva miriwo, majiro, michero, zviyo. Vanonyatsozadza, kushandura kudya, kuchenesa kubva kune zvakagadzirwa zvekuora uye, zvechokwadi, zvinokonzera kuora kurasikirwa, nokuti ivo caloric kukosha kwezvose izvi, hazvina basa.
Nyora yemakidhihydrate yakakosha yemiti yekurasikirwa kwekurema ndeyotevera:
- Citrus (mandimu, marinfruit, oranges);
- broccoli;
- cherries;
- artichokes;
- mazambiringa;
- chili pepper;
- mango.
Uyezve, zhinji dzazvo dzinogona kudyiwa sechisheti chisina kukwana.
Chinhu chisingadikanwi chikuru kwatiri chine mafuta. Kunyange zita iro pachako harinakidze. Waiziva here kuti mafuta anogona kukurumidza kushandiswa kwekurasikirwa? Mafuta "Akanaka" anokurumidza kuderedza digestion, kuderedza cholesterol uye kubatsira kubvisa, kusinganzwisisiki, mafuta anopa.
Uye zvino tichazotanga kushamisika iwe. Nyora yepamusoro-mafuta yekudya kudya kwekurasikirwa:
- Nguruve yeguru - isingafaniri kuvhiringidzika nehove, vashandi vezvokudya vanotenda kuti nyama yenguruve inobatsira uye "chiropa" chekukutu, kushumira 100 g;
- pistachios, walnuts, almonds, pine nuts, hazelnuts - inodya 10 g yemhando imwe neimwe yemiti yakasarudzika, hausi kungoora muviri chete, asiwo unorwa nehuwandu hwezvirwere zvepfungwa;
- mafuta omuorivhi uye mafuta akazara - ane anti-carcinogenic effect, mugove wezuva rimwe nerimwe wemafuta 10 g (1 tbsp);
- chocolate tsvuku (inenge 70%) - mafuta muchokoti yakasviba inenge yakafanana necocoa bhotela, inokurumidza kupararira kubuda kweropa uye inosimudza manzwiro, inoshumira 10 g;
- gwayana nyama - inova mafuta emaonounaturated, linoleic acid, B mavitamini, zinc uye selenium , chikamu chezana g;
- avocado - contains mono- and polyunsaturated triglycerides, vitamins, minerals, folic acid, lip.
Izvo zvakanyanya mavhitamini zvinokonzerwa nekurema
Mukuwedzera, izvo zvikafu zvinowanzovhiringidza metabolism uye chiyero cheproteine, makhahydrates uye mafuta, kuora muviri, tinozvidzivirirawo mavhithamini akawanda.
Zvinhu zvakakosha zvikuru zvinoderedza kurashikirwa kunofanira kuwirirana huviri huviri - hutori hwepamusoro uye huwandu hwakawanda hwevhithamini:
- yoghurt yepanyama - 105 kcal, ine zvakawanda zve calcium, selenium, phosphorus, lactic acid bhakteriya, B mavitamini;
- Laminaria - 5 kcal, inenge iri yakanyanya-calorie chigadzirwa, chitubu chemagesium, potasium, sodium, phosphorus, calcium, iodine uye vitamini E;
- michero - 310 kcal, yakanakisisa inobva kune fiber, sodium, mafuta ane utano, uyewo mavitamini E, carotene, PP neboka B;
- garlic - 46 kcal, inovandudza kudya, inoderedza ropa, inoderedza cholesterol, ine vitamini C , B1 uye B2, PP, carotene.
