Kutenda kubasa rezvokudya zvinovaka muviri uye vadzidzisi vezvemhizha, nyika inozivikanwa yeB BEACH , kana shanduro yeprotein-carbohydrates, yakaberekwa . Nhasi zvakakosha kubhadhara mutero kuvatambi, avo avo mushure mekuwedzera kwemahombekombe chikwata chaida kubvisa masendimita akawandisa emafuta, asi kwete kurasikirwa nematambudziko akawanda akawana musimba.
Makore gare gare, vashandi vezvokudya vakagadzira mhando yemhando yezvokudya zveBUCK zvakananga kuderedza kuyerwa kwemunhu wepakati. Chinhu chikuru chekuyeuka ndechokuti BSU haibatsiri kubvisa mimba huru, asi inobatsira kururamiswa kwechimiro, kushandiswa kwemaitiro ekusimudzira uye kuchengetedza fomu yakaisvonaka. Muchikamu chino, tichataura nezvekuti kurasikirwa kwakadaro kunogona kuderedza kuwanda, kuchengetedza mafungiro akanaka nekuchengetedza chiito chepfungwa uye chemuviri.
Ko kudya kweprotein-gluedhydrate kushandiswa kunoshanda sei?
Vazhinji vedu tinowanzoshamisika: ungabvisa sei mapaundi akawanda nekudya zvokudya zvine zvakawanda zveproteine kana ma carbohydrates? Mhinduro yacho iri pane zvinotevera: nemhaka yeglycogen, tinowana simba, iyo glucidhydrate iri mumatumbo edu, chiropa uye inoshandiswa kutanga. Saizvozvowo, kuitira kuti atange kupisa mafuta, muviri unoda kutanga kuparadza glycogen yose, mushure mokunge, kubvisa simba, kutora maitiro ezvigadziriswa - mafuta masero.
Icho chiri pamusoro pechinhu chinokosha chechimiro icho kudya kweBUD kana shanduro yeprotein-carbohydrate inowanikwa. Kwepurotini shomanana mazuva, glycogen yakapera, saka, kuitira kuti isasapisa misi mizhinji mune izvi, mazuva mashomanana ekumanikidzwa kwemuviri nemakrohydrates anofanirwa kutevera, uye mapuroteni mazuva zvakare. Chirongwa chacho chiri nyore, mazuva maviri okutanga pane kuora kwakakosha kwehuremu, nekubvisa mvura kubva mumuviri, saka pane pause uye kuremedza kuyerwa, uye pakupedzisira kupera kwayo kwekupedzisira. Zvimwe zvinoshandiswa zvekushandiswa kweprotheni nemajhyidheji zvokudya zviripo zvakawanda:
- Mazuva mashanu ezvokudya zve-carbohydrate uye mazuva maviri ezvokudya zvakadzama;
- Mazuva maviri eprotini yezvokudya uye 1 zuva remakrohydrate kudya;
- 3 mazuva eproteinine kudya, 1 zuva re-high-carbohydrate uye 1 zuva re-medium-carbohydrate diet;
- Mazuva maviri eprotini yekudya, mazuva maviri e-high-carbohydrate yezvokudya uye mazuva maviri ezvokudya-gedhijidhaini.
Kushandiswa kwemapuroteni mumazuva ose ezvokudya, uye kutonga chete chiyero chemakhahydrates, kuderedza uye kuwedzera.
Zvokudya zvinorongwa zveprotheni-carbohydrate alternation
Nokunamatira ku BEECH system, iwe unogona kunwa mhando ipi neipi, kofi, uye zvinotapira kana kuti mvura chete ine juimu. Vatangisi vanofanira kuedza kupona mumazuva maviri eprotheni, imwe yakakwirira-carbohydrate uye imwe zuva-pasi-carb. Nokuti 1 kg yehuremu inofanira kupedzwa 2 g yeprotheni, mumazuva e-carbohydrates 1 g pa kg yehutatu hwemuviri. Carbohydrates haigoni kutaridzirwa zvachose, asi inongodya michero, zviyo, marudzi ose emafuta, risi tsvuku uye uchi.
Purotini kudya menyu yemaprotheni-carbohydrate alternation:
- Mambakwedza: 200 g-fat-fat cottage cheese, kuti unyeke unogona kuwedzera sinamoni shoma kana kocoa.
- Zvokudya zvekudya zvechipiri: mazai maviri akaomeswa kana omelette ane hove yegungwa.
- Mabiko: stewed tuna fillet, celery kana cucumber.
- Masikati masikati: girasi ye yogurt kana 100 g ye-fat-cottage cheese.
- Kudya: 200 g yebiki yakabikwa kana nyuchi.
I-carbohydrates dietary menu yeprotein-carbohydrate sequence:
- Mambakwedza: oatmeal kana muesli, unogona kudurura mukaka wakawandisa, uchibika mvura nouchi, yogurt kana mukaka wakabikwa.
- Chipiri chekudya chamangwanani: michero , somuenzaniso apricot, cherry, cherry, maapuro, asina maoriki akawanda.
- Zvokudya zvemasikati: vermicelli kana pasta ane huku kana nyama yemombe, inogona kuchinjwa nerisi nevegungwa.
- Kudya: kubika kana kubikwa nyama kana hove.
Izvi zvakakosha, usati wasarudza kuita mabiko ezvokudya iwe pachako, iva nechokwadi chekukurukura nemumwe nyanzvi.