Icho chirevo chekudya chinotsanangurwa zvakajeka muzita iro pacharo - kushandiswa kwemapurotini zvokudya nemiriwo. Mapuroteni yezvokudya yemichero nekuda kwekuti iwe haufaniri kuzvitambudza nenzara inouraya uye zvinokuvadza kudya zvokudya, pamwezve, kudya kunobatsira kune zvakawanda zvakasiyana-siyana zvakagadzirirwa kushaya uremu kwemazuva makumi maviri kusvika pamakumi maviri.
Zvidziviswa Miti
Panguva yeprotini yezvokudya zvekureruka unofanirwa kuisa kunze kwemafuta ose ezvokudya, mishonga yemashizha, furawa uye inotapira (iyi uye hedgehog inonzwisisika). Ngatitangei kugara mune zvakawanda pamusoro pemiti yakarambidzwa:
- starch-ine miriwo nemichero - beet , mbatatisi, karoti, mazambiringa, mavhinga, apricots nemabhanana;
- chero zviyo zviyo;
- nyemba;
- mafuta namafuta;
- mishonga inoputa uye masukisi;
- semi-finished products.
Kudya hakusi kungorasikirwa chete, asiwo kuchenesa, nekuvandudza muviri. Munguva yezvokudya, une mukana wekuzvidzivirira kune kudya kwakanaka, uye kukanganwa nekusingaperi pamusoro pezvokudya zvakadai sekudya nokukurumidza uye nyore nyore zvokudya.
Izvo zvakaitika kuti vazhinji vedu takashandiswa, uye hatigone kurarama, pasina mbatata. Nhamo, nokuti nguva yekudya inofanirwa kuita kunze kwayo. Mushure mokudya, iwe wakanyatsokwana kudzorera mazamu-ane mishonga nemichero muupenyu hwako, somuenzaniso, shandura kune mbatata yakabikwa muyunifomu.
Ndingaitei?
Chokutanga pane zvose, kudya kunoenderana nemapurotini nemiriwo kunofanira kuva nehuwandu hwemaji nemiriwo:
- eggplant;
- zucchini;
- makungu;
- pepper;
- kabichi machena uye mavara;
- celery;
- tomato.
Munguva yezvokudya, unogona kuzvidya kwete kwete chete, asiwo mune zvakagadzirwa, zvakabikwa uye zvakaviriswa.
Mukuwedzera, menyu yako inofanira kuva ye:
- chero hove;
- shiri dzisina ganda;
- fungi;
- nyama yakaderera-mafuta muhomwe yakabikwa kana yakabikwa.
Pamusoro pezvinwiwa zvakakurudzira teas teas, green tea - zvechokwadi, pasina shuga, asi dzimwe nguva unogona kuwedzera uchi.
Menyu
Heino muenzaniso wemuchina weproteiniti yemazuva makumi maviri.
Mazuva: 1, 2, 7
Mumazuva ano iwe unodya zvidye zvechingwa chine mutsvuku, kefir yakaderera (1-1,5 l) inobvumirwa kunwa muto wekerekere.
Mazuva: 3, 4, 8, 9
- kambodye: nyama yakabikwa (100 g) kana 2 mazai akaoma;
- masikati: pasi-mafuta mafuta mumukati kana nyuchi uye 150 g yehuku yakabikwa isina ganda;
- kudya kwemanheru: 200 g ye-low-fat cottage cheese uye 200 ml ye-low fat kefir.
Mazuva: 5, 6, 10
Mazuva ano iwe unofanirwa kudya miriwo chete: yakachena, yakabikwa, yakabikwa kana yakabikwa.
Mushure mezuva rechigumi, mutambo unodzokorora. Cherechedza, iwe haugone kuchinja urongwa hwemazuva iwe pachako uchiziva. Menyu inoshandiswa kufunga nezveprotein yemuchina alternation. Mumazuva makumi maviri iwe unogona kurasikirwa kusvika kusvika kune 10 kg wehuremu.
Kudya kwenguva pfupi
Panewo zvimwe zvakasiyana-siyana zvekudya kwemazuva mashizha, mapuroteni emasikati anogara kubva kune imwe kusvikira kune mazuva mana. Muchiitiko ichi, zuva rimwe nerimwe iwe ucharasikirwa kusvika kikilogram.
Munguva iyi sarudzo, iwe uchashandura mapuroteni nemiriwo mukati mezuva rimwechete.
Kwekudya chamangwanani, iwe unwa mafuta kefir-250 mg. Pakudya kwechipiri - zvakare kefir asi ne 100 g yekottage cheese.
Kwemasikati, iwe unodya miriwo - yemiriwo saladhi uye muto wewadhiro.
Kwekudya kwemanheru, nyama yakadyiwa yakabikwa yakabikwa, miriwo (yakabikwa, yakachena kana yakabikwa), uye muto wekusimudza.
Cons
Chirevo chekudya - kusanganisa makhahydrates, uye kutanga maitiro ekupisa mafuta, kuparadzanisa pre-glycogen. Nokuda kweizvi, chikafu ichi uye hachina michina yemashizha. Zvisinei, nekuda kwekusiyana kwakanyanya, metabolism inogona kutambura: nekushayikwa kwenguva refu kwemakhahydrates, zvose zvinotanga mumuviri zvinotanga kuderera, mafuta achachengetwa munzvimbo inochengeterwa zvinhu zvinotarisirwa.
Kubva pane izvi, chikafu ichi hachina kuenzana uye hachikurudzirwi kwenguva refu. Mapuroteni yemiriwo yekudya inogona kunge yakasunungura zuva kana kudya kwenguva pfupi, asi kwete mararamiro.