BEACH kudya: tsanangudzo, tsvakurudzo, menyu

IENDA kudya kune chirevo chekudya, izvo zvinovakirwa puroteni-carbon alternation. Chinokosha chekudya ndiko kuti kushandiswa kwehuwandu hwekudya kwekhabhoni kunoitwa, izvo zvinoenderana nerimwe zuva.

Nguva iyo yose yakakamurwa kuva zvikamu zvina zvikuru. Mumazuva maviri okutanga munhu anoshandisa huwandu hwehuwandu hwemakinehydrates zvokudya, uye kushayikwa kwake kunokodzera mapuroteni. Pazuva rechitatu, unofanirwa kudya chiyero chikuru chemakhahydrates, uye kuwanda kwezvokudya zvine mapuroteni akawanda zvakaderedzwa kusvika zvishoma. Pazuva rechina inobvumirwa kushandisa inenge nhamba imwe chete yeiyo nezvimwe zvinhu. Asi mumazuva ano, vashandi vezvokudya vanokurudzira kuita kuwedzera kuduku kwehuwandu hwemakinehydrates zvokudya.

BEACH kudya, kuongororwa kunove nekutarisa kwakanaka pamusana pekugadzirisa kwekuita kwechimiro muchimiro, kwave nekuwana mukurumbira wakawanda pakati pevadzidzisi vematunhu nevatambi.

Basa redu nderokufungisisa mazano aro uye maitiro pamuviri womunhu. Saka, mumazuva maviri ekutanga achishandisa chikafu ichi, muviri unoshandisa glycogen kuchengetedzwa mukati maro zvakakwana, i.es. Mafuta haatomboshandiswi semhepo. Muzuva rechitatu, kana uwandu hwemakropuhydrate huwandu hwakawanda, muviri unorasikirwa nehutano hwawo uye hunoramba huchiita simba neinertia, kushandisa mari iripo iripo. Uye kukosha kweglycogen panguva ino kunowedzera mumisungo uye chiropa. BEACH kudya mune iyi nyaya inotungamirira kukuti muviri uri kutarisana nekutambudzika kukuru uye unovandudza kune humwe hurumende, iyo inotungamirira kukurasikirwa kwekutema.

Sezvo vanachiremba vanocherechedza, kudya uku hakugone kupera munguva yekushandiswa kwayo. Ichokwadi ndechekuti inogona kutevedzwa kusvikira iwe uchisvika pakuda kwaunoda iwe.

Tinoda kukupa muenzaniso wezvokudya zvekudya izvi, kuitira kuti uone kuti zvipi zvigadzirwa zvingagadzirwa nezvayo uye kuti ungatevedzera sei hurumende.

BEACH kudya: menyu ezuva rekutanga uye rechipiri (protein days):

Chikudya chamangwanani chinogona kuva nemazai maviri, cucumber saladhi uye tomate (senzira yakanakisisa yekushandisa mafuta emafuta), pamwe chete nekottage cheese uye green tea.

Kwekudya kwemasikati, unogona kudya nyama yakabikwa, nyama yemombe, mhombwe yemvura uye nyemba dzakabikwa .

Kudya kunogona kusanganisira zvidimbu zviviri zvehove yakabikwa kana yakabikwa uye cucumber saladi.

Mumazuva ano zvakakosha kuderedza kushandiswa kwemakhahydrates muzvokudya, kaviri, i.e. Iwe unofanirwa kugovera kushandiswa kwechingwa, zviyo, michero yemiriwo muhafu. Izvo zvakagadzirwa izvo zvinoratidzwa nehuwandu hwehuwandu hwemakhahydrates, unoda uye wakanyatsoparadzana zvachose kubva mukudya. Saka, menyu inowedzera nyama, hove, mazai uye huku. Simba rinokosha zvezuva rino 1200 kcal.

Zuva rechitatu ndedhydrohydrate. Menyu yacho inogona kuva:

Chikudya chamambakwedza - oatmeal pamwe nekuwedzerwa kwemazambiringa akaomeswa, chingwa chegorosi rose, green tea.

Zvokudya - rairiki yakabikwa, yemiriwo saladhi, hafu yechingwa yakabikwa.

Kudya - pasta nemarato mutsutso (kana muroki wakabikwa nemiriwo).

BEACH kudya kwezuva rechitatu zvinoreva kupera kwakakwana kwehuwandu hweprotini michina. Inonyanya kukosha kudya michero, miriwo, zviyo, uyewo chingwa. Zvepurotini yezvokudya zvinobvumirwa kudya chiduku chechikwereti chese, zviviri kana zvitatu zvechizi uye yogurt. Simba rinokosha rezuva rakapiwa harifaniri kudarika 1500 kcal.

Pazuva rechina iwe unogona kudya zvakafanana nenzira yezuva rechitatu. Inobvumirwa kutevedzera kudya kunowanzoitwa. Simba rinokosha rezuva rechina ndere 1200 kcal.

Icho chikonzero chokuti BEH yekudya inoratidzirwa nehuwandu hwezvinhu zvakanaka, pakati payo iyo kukurumidza kwemagetsi emagetsi, inopedzisa tsika kune imwe chiyero chekoriyori, iyo isingatungamiri kune kuunganidza mafuta mumasero. Munhu haana kunyanya kudyiwa muzvokudya, naizvozvo ane utano hwakanaka.