Nutritionist Barry Sears yakagadzira kudya kunoshamisa kwezvokudya, izvo zvinokubvumira kuchenesa muviri wehupfu uye kumubatsira kuti atore kuwanda. Nenzira inofadza, iyi sarudzo hairevi zvipingamupinyi zvakasimba uye inobva pakubatanidzwa kwemapurotini, mafuta uye makhahydrates muhuwandu hwepakati. Kudya kwezuva nezuva kunofanirwa kusanganisira 40% e-carbohydrates, 30% mafuta uye 30% mapuroteni. Kana iwe uchida, iwe unogona kudya nenzira iyi nguva dzose, nokuti kusanganiswa kwemakhahydrates uye mapuroteni kunonyatsoenderana uye kunonzwisisika nemuviri.
Zvisingakwanisi: muzinga we insulini muropa
Nzvimbo yakasimba ye insulini ndiyo inonyanya kukosha yekudya uku, iyo inokubvumira kudya zvakanaka, pasina kushaya nzara iyo inokonzera kuderera kwezinga re insulini muropa.
Ndicho chikonzero icho chirevo chimwe chete chinoshandiswa mukudya: kuramba kwemasipi, sezvo iri inotapira inokonzera kuti insulini yepamusoro iwedzere kumusoro, iyo inoita kuti uwedzere kuwedzera.
Mafuta, mapuroteni, makhahydrates: musanganiswa
Maererano nemamwe masayendisiti, kudya kwakadaro hakuzivikanwe nesayenzi, sezvo mune tsika dzemaitiro, kudya kunofanira kuva 60% mahydrohydrates, 10% mapuroteni uye 30% mafuta, izvo zvakaoma kana iwe uchidya nyama, mazai nemishonga yemisi zuva rega rega. Zvisinei, kushayikwa kwema-carbohydrates inopa simba rakasimba, kudya kwakadaro kunoshanda, nokuti muviri haugoni kuwana simba rose rinodiwa nechingwa uye unotanga kuparadzanisa zvakatove zvakachengetwa semafuta.
Nzvimbo yekudya: iyo menyu
Kuchengeta kudya kwakadaro kwakajeka, zvakakwana kuti tidye zvishoma mukati mehupenyu hwekudya kwezuva nezuva kwakakurudzirwa:
- Breakfast breakfast . Mukombe wewaini itsva yewaini kana kofi yepanyama uye gira re oatmeal, yakabikwa nemvura inopisa kwemaminitsi gumi pasi pechivako.
- Yechipiri kudya mangwanani . Chidiki chiduku chearumondi, hafu yeapuro.
- Kudya . Baked quarter of chicken breast, salad yemiriwo mutsva, tsanga yekasi.
- Snack . Mhinje yemiriwo (ine chirevo chekuda nenzara inonzwa uwedzere mahwande emurau).
- Kudya . Chikamu chekuku nyama yakabikwa ne lettuce uye inogadzirisa.
- Usati warara : une manzwiro akadai ane nzara, unogona kunwa kefir kana kudya michero.
Nzira yakanakisisa yekuita izvi ndeyokuchengetedza diary yezvokudya, iyo yakawanda yemasevisi eIndaneti inopa pachena. Ikoko iwe unongopinda michina, uye iyo pachayo inotora makoriyamu uye chiyero cheprotein, mafuta uye makhahydrates.