Kudya kweBUCCH kunobva pane kushandiswa kwemapuroteni nemazuva e-carbohydrate, iyo inobatsira kumanikidzira muviri kuti uite chikamu pamwe nekuwana mafuta. Iyi nzira yekurasikirwa yakafanana nezvinhu zvakawanda zvausingazofaniri kuzvidzivirira mune zvekudya uye unotambura nenzara. Kubatsira kwekudya ndiko kuti menyu yevhiki inogona kuitwa nekuzvimirira, nekufungisisa mitemo yekutanga uye zvido zvako. Ramba uchirasikirwa nehutano nenzira iyi inogona kusvika masvondo mana.
Mazano ekugadzira menyu mune zvekudya
Iyi nzira yekurema kurasikirwa inobva pakusiyanisa mazuva mana, uye umwe neumwe ane chinangwa chake. Kwemazuva maviri okutanga, iwe unoda kudya mapuroteni ezvakakosha pamusana wemasumbu. Kuita kuti hupenyu huve hune simba, muviri unoshandisa nakolennym mafuta uye glycogen. Zuva rakatevera mumitambo yezvokudya BEACH yevasikana i-carbohydrate, chinangwa chekuzadzisa glycogen reserve. Kuvonga neizvi, muviri hauna kushungurudzika uye unoramba uchishanda muhurumende yapfuura. Zuva rechina rinoreva kudya zvose mapuroteni nemahydrohydrate, izvo zvinotibvumira kuti tive netsika yemagetsi ekugadzirisa. Mushure meizvozvo, unoda kudzokorora zvinhu zvose kutanga. Imwe pfungwa inokosha mune mharidzo yakadyiwa yemhando ndeye BEACH - haufaniri kuisa zviremera muzvokudya, chengetedza chimiro chezuva nezuva che 1200 kcal. Kuti uwane mugumisiro wakanaka chaizvo iwe unoda kushandisa nguva dzose.
Paunenge uita mapeji acho, funga kuti pamaprotini mazuva huwandu hwepuroteni inopedzwa hunofanira kuva 2 kg kilogram yehuremu, uye mumazuva ega-carbohydrate mazuva 1 kg. Kana zviri zvegrohydrates, zvinogona kuregererwa, asi zvinongova nezvibereko zvitsva, miriwo, zviyo, zviyo uye zvimwe zvekudya zvinowanikwa mumakrohydrates akaoma. Ngationgororei muenzaniso wemenyu yevhiki ye BEACH kudya kwevasikana.
Nezuva reprotini:
- Kumbodya : mazai akaoma akaoma, tomate uye tei.
- Nyoka : 150 g ye-low-fat cottage cheese kana chirandi cheprotein.
- Zvokudya zvemasikati : 100 g ye fillet yakabikwa uye 150 g yemiti yemichero.
- Kudya : 150 gramu ehove (steamed) uye kefir.
Nezuva remakrohydrate:
- Zvokudya zvemanheru : 250 gm oatmeal, kubikwa mumukaka wakakora-mafuta, uye bhanana.
- Sjoka : apuro kana marangi.
- Zvokudya zvemasikati : 125 gramu ehove yakadzika, 150 magamu eiri ne tomato kupfeka, saladi yemakuchere nemadhiro, uye sekupfeka, kushandisa mafuta.
- Kudya : 200 g kabichi kana tomato saladi uye 1 tbsp. kefir.
Zvokudya zvakavhenganiswa:
- Chivabiro : 250 g ye oatmeal (buckwheat) peji, mazai maviri uye tiyi.
- Snack : 1 tbsp. kefir uye slice ye rye rye nechesi.
- Zvokudya zvemasikati : 100 gramu yemafuta yakabikwa uye 150 gramu emurairi nemiriwo.
- Kudya : 150 g ye cottage cheese uye 100 g ye squid yakabikwa nekamuki.