How kuchengeta uremu pashure uremu: zano yezvokudya. How kuchengeta uremu vatsanya?

Pakupedzisira, chikero vanoratidza welcome mufananidzo, uye iwe unomira pamberi girazi ichifarira zvayo anokwezva muviri mutsva. Kutapira nguva iyi! Asi regai kusimudza magirazi avo zvakare mangwanani? Pamwe zvino umire chinangwa panguva dzakakwirira itsva uye kufunga sei kuchengeta uremu pashure uremu?

Vasikana vakawanda vane curvaceous, chivimbo kuti maererano rudzi chipo kubva kumusoro. Vamwe vanofunga kuti yakashongedzwa siluetti - chinhu asi somunhu dzinongoitika mutero. Asi chokwadi chinoramba - uye kuwirirana, zvikuru kune kuvhundutsa kuti mafeni zhinji kufuratira zvinokonzera chaiye yezvikanganiso dzavo, iri migumisiro zvinhu zvizhinji vakasikwa muridzi muviri (akafanana munzira, uye pamwe vakafuta). Chitarisiko (chimiro, uremu, vhoriyamu) kunobva panyama basa, kudya kunovaka uye mafungiro. Mugore munhu anogona zvose shanduko kudarika kuziva, kuva idenderedzwa chinhu, uye nokuchinja, vachidonhedzera ose okushamisira. Naizvozvo, kurasikirwa uremu kamwe, murege kupa pachako ine tetepa mufananidzo kwoupenyu, nokuti akanaka muviri - munhu shingirira mutoo kutarisira utano hwavo uye chitarisiko.

Unlive

Pane dzakasiyana kuti vabudirire tetepa uye hwakanaka siyana. Kana usingazive sei kuchengeta uremu pashure kudya risinganyanyi mafuta kana makabhohaidhiretsi, zvino chinhu chokutanga kuita kuenda Zvokudya zvakakodzera. Zano iri kunyanya kubatsira vaya vakanamatira zvokudya hakusi zvokudya zvinovaka muviri, izvo chaizvo zvine musoro, sezvo kungotaura chokwadi kuti munhu sezvarayirwa nenhungamiro utano nokudya, anoti kushaya mamwe kilos. Uye saka, kana uri muridzi vakadaro, yakarurama kudya kune zvokudya haangazozarurirwi mubvunzo.

Ngatitarisei sei kuchengeta uremu pashure uremu, vachitevera kuva tsika dzinokosha, nechinangwa kuti unhu utano noupenyu, uhwo kunoratidzwa vakasununguka mune truest pfungwa shoko.

Tsika nhamba 1. About chikafu

Kakawanda negashiro migove diki zvokudya (avhareji 5-7 kanomwe pazuva). Adye zvishoma nezvishoma, kutsenga zvokudya kwazvo, uye kupedzisa nechiedza kudya mukaguta.

Tsika nhamba 2. About chisvusvuro

Yokuisira kwezvokufuka siyana kazhinji muka nepfungwa nenzara zvakanaka, zvichiratidza muviri wakanaka. Zvokudya vanhu hwakanaka - tsime replenishment simba rakadini, asi hazviitwi dandadzo.

Tsika № 3. On zvinodiwa

Mutete vanhu vanonyatsoziva mhinduro yomubvunzo wokuti sei kuchengeta kurema romuzvarirwo, pasina kukanganisa kuwirirana kuti chiri ukama muviri. Havagoni kumanikidzwa kunwa kana kudya kuti kambani, uye havana kumanikidzwa (uye dzimwe nguva hatibvumiri) pachako kudya chinhu kuti zvakaipa zvinogona kukanganisa utano hwavo. Panguva iyoyowo, vanhu vane vakanaka mufananidzo kazhinji akomborera pachako hunoshatisa zvihwitsi pasina kunzwa hana kumutswa, sezvo ari chikafu chinonaka, zvavakanga vanosarudza, chinhu Qualitative uye anobatsira simba mabviro.

Tsika nhamba 4. On mupfungwa bhora, kana sei kuchengeta uremu vatsanya / zvokudya zvachose

Kubvisa tsika nokudyisa nokuda chero dambudziko, vanofanira ane mwoyo wake, hasha kana kusuruvara kwete chete. Unofanira zvipe kuwana zvose kuti vakanyorerana kakawanda mupfungwa, kupukunyuka kusvikira kunze, pane chakawana manzwiro anowanzoitwa. Uye kana mufaro inozadza mweya wako, ipapo mashoko ake pane zvakawanda zvokusarudza kuti vari akakodzera iwe pachako.

Tsika nhamba 5. kuchengeta uremu pashure uremu, kuva kotsira

Night - kurara, hope - nokuti kugadzirwa kukura kemikari (zvakasiyana, kukura kemikari), izvo zvinosimudzira uremu. Naizvozvo, kuti vachengete uremu iwe chete kuomerera zvinovaka muviri uye kuwana zvakakwana hope.

Dzinoumba tsika dziri nyore - zvakakodzera chete kudzokorora mamwe zviito ose zuva kwemazuva 21. Pashure pevhiki nhatu pamusoro utano miitiro vachava chinokosha hwako. Vakati vagura muedzo nguva, imi vachanakidzwa zvose zvakanakira mararamiro utano uye kuona chinoumba netsika mutete vanhu (vamakaitira kare rakava, zvazvinosarira chete kugadzirisa mugumisiro). tsika idzodzo nyaradzo, runako uye mafaro.

Enda kudya zvinovaka muviri

Funga sei kuchengeta uremu pashure zvokudya tichiregeredza kudya zvinovaka muviri. Ngatitange pamwe mazano aya:

1. Nokuti pashure nomwe manheru metabolic mwero yekudyidzana yakaturikwa pashure yakati nguva, zvinokurudzirwa kurambidza kunonyanyisa yaunodya inorema chikafu. Pashure akati awa rimwe kugaya zvokudya zviipe, kuisa muchimiro mamwe kilos.

2. Imwe kushumira zvokudya anofanira haapfuuri Rine mamiririta 250 (kapu imwe anosvikirwa) - saizi hakusi guru, asi Zvaringana, kunyanya kufunga kuti zvavo kuti zuva rose kuita zvokudya zvinenge matanhatu. Fractional simba kuti mhanyisa metabolic urongwa, kuona nekumwisa uremu (kana) kana zvayo Kudzikamiswa.

3. Zvakakosha kuronga pachine nerimwe unozotevera Muterere, zuva kana vhiki.

Program achange anenge nepakati Kudya kwevhiki, kufambira sei kuchengeta uremu mushure kutsanya (medical) kana zvokudya.

Breakfast. mangwanani kudya

Zvokudya hwakanaka munhu haasi pasina bota. Somuenzaniso, kuti mudye mangwanani inonaka Porridge, zvakakwana kutora 3-4 spoon bota, dira mvura ichibikwa, wedzera michero kana maapuro, sinamoni, 2-3 yakapwanyika fruit. Yakadaro musimboti rinofananidzwa ne Mishonga Porridge mukaka. Nezvezvokudya vanoti kana ukatanga zuva ane vade kudya chaiko, mubvunzo sei kuchengeta uremu pashure uremu, hapana pa se. Zvinokosha kucherechedza kuti masayendisiti kare nekusimba kuti zvemangwanani ndihwo kukosha zvokudya.

• Monday - Porridge nemishonga yemakwenzi uye miriwo.
• Chipiri - mupunga Porridge pamwe womukokonati mukaka.
• Wednesday - Buckwheat Porridge pamwe Basil uye broccoli.
• China - mupunga Porridge muto (semuenzaniso, apple).
• Chishanu - O Porridge uchi uye maapuro.
• O Porridge uchi uye namatamba

chisvusvuro

Wokutanga tudyo inogona mutema Apple, michero, michero minyoro, chizi kana yogati.

Lunch. Wechitatu kudya

Muto - kunyanya, asi kwete hazvo mundiro, rinowanzoshandiswa kudya kwemasikati. The dhishi yechipiri inofanira hazvo kusanganisa puroteni chigadzirwa, zvakadai seshiri kana hove, vaisanganisa pamwe muriwo Garnish.

• Monday - Chicken cutlets nemiriwo.
• Chipiri - mbira nyama uye makabheji (konifurawa, broccoli kana savoy).
• Wednesday - knot pamwe fennel uye miriwo.
• China - yakabikwa veal nemiriwo.
• Chishanu - beef ne Apple yemasitadha uye leek.

masikati tudyo

Omuamanda, fruit kana michero yakaomeswa.

dhinha

Kudya kwemanheru inofanira kuva nyore. Hove ane mutema Salad kana miriwo divi dhishi richava shasha chisvusvuro.

How kuchengeta uremu pashure uremu. Council yezvokudya

Mukurumbira yezvokudya Margarita Koroleva mubhuku rake "Easy Recipes Healthy Life" hurukuro pamusoro kukosha kunzwisisa chii anenge kuroorana. Chiremba akati kuti kuitira kuderedza uremu uye kuchengeta vawana chimiro kwenguva yakareba, zvinokosha kufunga zviviri zvinokosha pakukosha: uwandu simba kuitwa panguva yechiitwa, uye uwandu simba vakawana zvokudya. Yezvokudya chinotaura nezvokuti munhuwo zvinoderedza zvokudya yaunodya - kwete mushonga, sezvo nenhungamiro muviri kunosanganisira kutaridza rebei zvinoverengeka izvo vanofanira kuramba zvinotaurwa.

dzimwe kunenge

Shure kwenguva akamirirwa Zvakanyanya Kunaka Panguva Yepamuviri muviri kuburikidza siyana emazano okunyengera zvokudya kunyange zvishomanana kuwedzera uremu kunova kwete zvachose akanaka. Funga sei kuchengeta uremu mushure zvokudya ( "6 petals" kana yakaderera-mafuta / carbohydrate - havasi kukosha), vachitevera vamwe vane mwero mazano:

1. Chengeta zvokudya dhayari kudzokera kune maitiro akare zvakaipa. Ose 3-4 vhiki kupedza kuzvidzora mazuva, achinyora pasi zvose kudya kwemazuva maviri kana matatu. Saka unogona kuva nechokwadi chokuti haana kudzokera kare tsika uye zvikamu. Kuchava itsva mukuru-mafuta nezvikafu zvishoma kuti kutsiva munhu utano uye pasi-mafuta kuita.

2. rakatevera musiyano wezvinyorwa mhinduro yomubvunzo wokuti sei kuchengeta uremu pashure kutsanya uremu ndeyokunzwa caloric yaunodya. Kuti tidzivise Kurwisa pasingadiwi nenzara, wedzerai renyu utano kudya dzakaoma makabhohaidhiretsi, akadai gorosi chingwa chose uye mapuroteni muchimiro hove.

3. Kubvumira pachake yakawandisa, kutanga zuva muriwo achitsanya. Saka, kutanga kuparadza akaunganidza muchetura, iwe uchava uine pamwero metabolic muitiro wakanaka.

pachinzvimbo mhedziso

Kuti vabudirire zvakasimba mheni "kunoparira" migumisiro, kunenge ronga dzenyu nezuva kudya uye kukanganwa nezvazvo zvomunguva yakapfuura nokuti zvinozipa.