Zviri kudya zvinovaka muviri uye caloric zviri zvinhu

Chinetso kufutisa mumakumi emakore achangopfuura, ari chakasimba munyika munharaunda. Izvi ndezvechokwadi kunyanya dzakabudirira. Mamiriyoni evanhu ari kuedza kurwisa kufutisa. muviri Beautiful - hope mukadzi ose uye navanhu vazhinji. Zvokudya zvisingavaki muviri, usiku "mutambo", doro, chinonhuwira uye mafuta - vavengi nechipi uye utano hwakanaka.

Chii haana kukwira kuwana kuchiva kuwirirana! Vanhu vanopfeka pachavo vari yokurovedza muviri, kuumba nokusingaperi nemhando itsva kurovedza uye mhando kurovedza muviri, kukurudzira uye kudzidzira siyana wokunatswa muchetura uye kunyange psychotherapeutic nzira.

Asi munhu wose anoziva kuti chinhu chikuru uremu - ndiko kudya kwakakodzera. Ndokusaka vakawanda kudaro dzakakurumbira zvokudya. Mumwe boka mafeni achipupuma furo kuratidza kubudirira kwayo. Chete nhamba uye vavengi vari mwoyo nemhaka yokushayiwa rinooneka maturo. Mumwe anomanyira nevakomana zvakanyanyisa uye zvachose anoramba kudya sezvo vakadaro. Senguva dzose, chokwadi imwe nzvimbo iri pakati.

Diet - kukuvadza kana kubatsirwa?

Hapana chakavanzika zvakanaka kunovaka muviri - nheyo chero zvokudya. Munhu wose ane dzavo zvaunofarira pachavo panyaya zvokudya. Mumwe haadi miriwo, nomukaka ndiro kana bota, uye mumwe haagoni kurarama asina. Vamwe vane chisimbwa kuti mazai, apo vamwe - nokuti Citrus zvibereko.

zvokudya zvose, kunyanya nokukasika, vane musimboti - ndiwo muviri uzorore zvatinosiita rinorema chikafu. Vose vari pfungwa vachidzikisa uye kuchenesa muviri wedu murombo. Nokuti vose kutsoropodzwa zvokudya, ichi anobatsira nzira.

Vazhinji vavo kutipa kusiya inonaka uye furawa, munyu, pasoda, uye doro. Hongu, hazvisi nyore. Asi hakungavi mugumisiro pasina basa.

Zvakanyanya kunaka kusarudza zvokudya zvinovaka muviri kuti rinosanganisira zvinhu zvakawanda kuti rudo, kana kanenge usaramba. Ndivo zvachose zvakawanda Zvakanyanya Kunaka Panguva Yepamuviri pane zvakaoma kushandiswa, kazhinji isu kumira pakati zvinhu zvakafanira kuti utano.

Ngatimbotaura macalorie

Chimwe chezvinhu zvinokosha zviratidzo, izvo zvinofanira kufungwa pakusarudza chigadzirwa - kwayo caloric kugutsikana. Nechepasi kureva simba kukosha, i.e. uwandu simba kupinda muviri kubva mari nokudya zvokudya (kazhinji kufungwa 100 giremu chigadzirwa). Sezvo tichiziva kubva wefizikisi, simba unotaurwa kilojoules (KJ). Mafuta count zvigadzirwa kwakaitwa kilocalories (kcal).

Uyezve, pane pfungwa iri muviri kukosha chigadzirwa - yaive makabhohaidhiretsi, mapurotini, mafuta. nhamba yavo zvakare pasingaverengwi pamusoro stogrammovuyu mugove.

Nokuti kukura uye upenyu mumwe wedu kuti mumwe nhamba macalorie rimwe zuva. Mumwe chete nhamba ringave riine Somuenzaniso, hombe dhishi muriwo lettuce uye chimedu chokoreti. Unoparadza yakawanda soro-mafuta zvokudya, tiri kuwana yokufutisa, nokuderedza zvokudya kana uremu, kana simba rayo kuchinyanya - kurasikirwa uremu, kuti munhu kwete zvakavanzika. Sezvo utano hwedu kunokosha zvikuru kuwana zvinokosha zvinokurisa uye mavhitamini, hachigoni kungovimba mafuta.

Okuwedzera mashoko kurasikirwa uremu

Pane rinokosha tafura kudya zvinovaka muviri (mafuta kana tafura), izvo rinoronga inenge zvose mhando mishonga pamwe rairatidza kugutsikana kwemafuta, makabhohaidhiretsi uye mapuroteni, uyewo mvura stogrammovoy zvikamu. Ari oga mbiru nayo - tiri kufarira simba. The tafura kwazvo, zvakawanda chaizvo, zvakaoma kuwana chigadzirwa kuti paisazova. Vose vari zvivanakire dzikarongwa ne mhando - mukaka, miriwo, etc ...

Zviri kudya zvinovaka muviri - dzinonakidza gwaro! A kunyatsoverenga nayo iwe uvhure yakawanda dzinonakidza. Ngationei sei zvikuru kuti "anoyera" mu kilocalories. Riverenge kekutanga vangawana chinhu chitsva.

Kudya zvinovaka muviri - macalorie tafura

The "Dairy zvigadzirwa" anofadza vade caloric digits. Kufara kuverenga kuti vari pasi-mafuta yogati chete kcal vamwe 30 curdled - 58 ari polutoraprotsentnom yogati - 51. Rangarirai tiri kutaura pamusoro stogrammovoy chikamu chigadzirwa. macalorie Most muchikamu chino, zvinotapira yaiitwa yakapfupikiswa mukaka - 315 macalorie uye upfu mukaka - zvakawanda 475!

Tava kutendeukira kune mafuta, uye ipapo rinotaura zvishomanana mwoyo. Iri ndiro apo petafura kudya zvinovaka muviri hakusi kufara! Zvakaratidza kuti kunyange mafuta muriwo zvakawanda 899 macalorie por 100 g zvibereko! The yakanyauka mafuta uye mafuta, ukuwo - 897 uye 887. Mashoko akanaka kuti zvatisina kudya pamwe nezvirongo ...

Bhekari nekaupenyu wakadzikama. Rye chingwa - 214 macalorie, furawa gorosi - 329 macalorie ipapo vakawanda ruomba tika (397). Zviyo caloric kumboda kwete zvikuru rakasiyana bhekari, kunyange kuonekwa zvikuru kubatsira.

Tipei kudya miriwo!

Chii zvokudya zvakanaka - tafura rinoratidza zvakajeka nhamba. Miriwo - ndipo paradhiso nokuda dieters! mafuta nhamba dziri zvokuti akanetseka kuti kungava kwakanaka kutanga kudya chete mafuro.

Judge woga: a Salad - kcal chete 14 muzana 100 magiramu, wemagaka - 15, radish - 20, zucchini - 27, makabheji - 28. Chokwadi, nokukurumidza yeuka kuti zvakawanda kwavari havadyi ...

Mafuta pano zvose negariki (sezviri 106 kcal). Asi kudya zvishoma.

Fruits, howa (kunze hwakaoma) uye michero, zvakare, ndapota. Paavhareji, 30-40-50 kcal. The chete "akaipa" - misi, mavari 281. Asi havafaniri isu kudya kudaro kakawanda. Dried michero uye bhinzi - akarayira kuti unokosha "zvokuvapfuura" riri macalorie, nhamba vane digits matatu.

Zvakadini nyama?

Tava kutendeukira kune akavimbika kunobva mapuroteni. Beef - macalorie 187 chete, asi mafuta yenguruve - kare 489! Most "chiedza" muchikamu chino chigadzirwa - beef itsvo, umo 66 chete kcal. Figures nokuti soseji zvigadzirwa (izvo zvinozivikanwa kuti zvakanakisisa kudziviswa) siyana 170 kusvika 500 kcal kana kupfuura zvichienderana mhando. The "ehove nezvokudya zvomugungwa" mabasa anofadza, vari kudzika zvikuru pane vaya nyama. Eggs havasi dzakakwirira macalorie - 157 macalorie, asi zai upfu uye waoma zai mondo - kare kupfuura 500.

Very mukuru-mafuta nzungu, uye, chokwadi, zvose kufarira zvihwitsi zvenyu. Chinonyanya "hakukuvadzi" vane - Marshmallow (299 kcal), pastes (309), uchi (308). Chinhu ngozi munhu omuarumondi keke (524) uye chokoreti (540).

Zviri kudya zvinovaka muviri - zvinokosha mudziyo munhu anotarisira kuti varambe uremu pasi pesimba. Kunyanya anoshingaira Fans mararamiro utano inokurudzirwa kudhinda kunze uye chengeta batsira Somuenzaniso, yokuturika pamusoro firiji.

dzimwe nenhamba

Kunze mafuta zvigadzirwa vane nechiidzo akadai ari glycemic indekisi. Anoratidza mwero kuwedzera ropa shuga yomuropa uye, naizvozvo, kuti jekiseni kwaiita rwatata. Foods rurefu indekisi anokuvadza, uye nokuda chirwere cheshuga - inongova ngozi. It anonzi refu indekisi kupfuura 50, pasi - kubva 10 kusvika 40, ari pakati - zvigadzirwa neavhareji indekisi.

The muviri ukoshi zvokudya kunobva puroteni zvirimo, izvo zvinofanira zvinokonzera kwerinenge zuva nehafu kuti magiramu muzana churu wedu uremu maviri. Most izvozvo (60% kana kupfuura) vanofanira kuva "mined" muviri kubva muriwo zvigadzirwa. Saka - Down pamwe ruomba margarine!

Avo vanosarudza rworudyi zvokudya, tafura kuchabatsira zvakarurama mashoko. Somuenzaniso, rakaisvonaka tsime dzakaonda mapuroteni - zvomugungwa uye hove. Asi kwete kuti zvose vanovada ... asi hazvirevi kuti nokuda dzakaonda muchiuno!

Sei kusarudza zvakanaka kudya

Ipai kudya zvinovaka muviri mafuta tafura pachayo asingagoni. In zvido utano zvigadzirwa zvakafanira kusarudza, tichidzivisa nyore makabhohaidhiretsi , uye kupa kupfuura kuoma (michero, miriwo, michero) ane pasi glycemic indekisi. Shuga, dzine wakanamatira tichishandisa zvishoma nezvishoma uye anopinda ropa kwenguva refu kwenguva, kuubvumira kuramba optimum chechetere.

Tikwanise Rating mishonga ine tsika yacho glycemic indekisi, mafuta uye carbohydrate macalorie. It inoratidzwa pamwero kubva 0 kusvika 10, anoratidza kushandiswa zvavakabvumirana kakawanda uye kushanda yairema rutapudzo. The muviri ukoshi - ari oga pakuderedza, yakazvimirira uwandu nhengo zvicherwa, mavhitaminzi, antioxidants uye photocells (dzakakudzingai kwemafuta uye mapurotini). It zvichisiyana 0 kusvika 100 dzakabatana.

Kudya kwakakodzera yose zuva (zvemangwanani kunonyanya kukosha) kugovera zvakakodzera utano uye kudzivirira kukura kufutisa, zveshuga uye mwoyo chirwere.

kudya Bormentalja

Pakati siyana zvokudya zvakasiyana panyaya mafuta tigutsikane Zvinofadza uye dzakakurumbira chaizvo anonzi zvokudya Bormental, aizivikanwa Russia kubvira 2001, apo munyori wacho uremu nzira wakasikwa (hachizi ainzi "Dr. Bormental"). Pfungwa Its kwakavakirwa yakaderera mafuta zvokudya akabatana psychotherapeutic nzira yakagadzirirwa kubvisa subconscious zvinokonzera nokudyisa. In aripo munyika richikurukura makiriniki "Bormental" kuti mushanyi ose nechinangwa kuderedza uremu nomurwere wacho basa.

Panguva iyoyo anofanira kufunga muviri mhando uye kunopindirana utano. The chikuru Pfungwa zvokudya - akabvumira zvinenge zvose! Asi mukati 1000 (kunonyanyisa pamusoro 1200 kcal) pazuva. Saka anoda kuti kuderedza uremu achafanira kutenga kicheni chikero uye mukabhuku pakunyora uye nekuverenga macalorie. A chikuru mashoko anova tafura (Muterere) kudya kunovaka Bormentalja.

Zvinofanira kucherechedzwa kuti hurongwa simba hakudi dzakakwirira mumuviri nesimba. Naizvozvo, kudya zvinovaka muviri kuti vatambi Bormentalja tafura haripi.

Chii tafura ichi uye sei zviri akanaka? Rinoti kwete chete anozivikanwa zvokubikisa yokubikira, asiwo vazhinji dzakakurumbira madhishi patafura yedu, iyo hwezvekukurukurirana zvikuru basa tichiverenga macalorie apo kubika. Pashure pezvose, dzimwe nguva zvakarurama kuziva nhamba yenhengo zviri murwiyo vazhinji - ndiko unonetesa uye kwakaoma zvisingaiti basa. Asi chaizvo mafuta kudyiwa pazuva anofanira zvachose kufungwa nezvake, uye haabvumirwi kusapfuudza pokupedzisira - ndiwo musimboti zvokudya. With tafura kwakadaro akangwarira kuronga zvakanaka zvokudya zvinogona kuitwa kusvika vhiki kana maviri, kuti achaponesa nguva uye kushanda nesimba.

Zvisinei, zviripo ndizvo siyana chaizvo - chaizvoizvo wakarambidzwa zvokudya anenge vasiri aripo. Chinhu chinodiwa chinokosha - ose zuva "kutora" puroteni (nyama, mazai kana hove). Zvikasadaro, kana yakaderera mafuta zvokudya muviri unotanga muzadze ayo Holdings ravo tsandanyama. Unogona kudya aizikirimu kana bande chocolate, asi vamwe zuva - mukati akasara "muganhu" macalorie. Uye dieters vanoda kudya chokoreti nokukurumidza haarambi ...

Saka, munhu kwakakodzera yetafura uremu Bormentalja kupa kubudikidza kusimbisa pfungwa ye "yepamusoro" uye "uwandu".

About paradzanisa udyo

A yakawanda mafeni uye vanonzi dzidziso imwe yoga chikafu. ino inokurudzirwa kuomerera nguva, izvozvo haachafaniri nenzara uye akanyatsokopwa kuverenga macalorie.

The chikuru Pfungwa imwe yoga zvokudya - kurambidza chokubatanidza mapuroteni mhuka pamwe starch Ndizvo nyama kana hove hazvigoni kushandiswa panguva imwe chete mupunga kana matapiri, huku - pamwe with macaroni uye soseji nezvokudya. Zvatinosiita divi ndiro anofanira kutsiviwa muriwo Salad. Heino tafura chigadzirwa kugarisana:

nzira izvi zvichiitirwa aivabatsira basa digesting zvokudya uye kuvandudza kuitwa kwayo, t. To. The puroteni uye makabhohaidhiretsi kuti kugaya uye kubudiswa zvinoda zvakasiyana ezvinhu uye yakasiyana yakawanda nguva. Products panguva vari rakakamurwa huru mapoka - mapuroteni (nyama, hove, mazai, etc ...), makabhohaidhiretsi - (muchero, shuga, bota, mbatatisi, rose furawa), mafuta (miriwo uye mhuka).

Pamusangano yoga nzira anodzora kudya zvinovaka muviri tafura kugarisana mishonga. Mariri zvose vertically uye yakatambarara rine mhando dzose, panguva mharadzano pamusoro - dzaiungana tsvuku, yellow kana mutema.

Dzinomirira ukuwo, hadzisi enderana, chinogamuchirika uye zvakanaka enderana ingredients. Kudya kwakakodzera tafura anotikumbira kuita zvikuru yakakodzera kwatiri.

The pevechiduku

Zvinozivikanwa kuti mugari madyiro kukanganisa utano hwevana uye kuyaruka. Mazuvano, dambudziko iri anova zvikuru. nhamba A richikura vanhu vane chirwere cheshuga, kufutisa nevamwe nezvirwere zvakakomba. Zvokudya vechiduku uye vana haringanzi kunzi vatano. Pano uye pasoda, uye chips Pizza, uye zvakawandisa zvihwitsi.

Kunotungamirira vose ungaderedza kutapata (tikafunga zvinovaka muviri kushaikwa) uye Somugumisiro, kurukutika, dzungu, mazino zvakaipa uye mapfupa, nezvinetso kugaya. kunyanya kukosha kuvana uye vechidiki kuti zvokudya nepakati.

Table zvokudya zvinovaka muviri kuvayaruki makore 13-15 pazera kunofanira kusanganisira muriwo, michero, mukaka, anovava ruomba, koteji chizi, yakaderera-mafuta chizi, wakawondereiko kudai nyama, shiri, hove, nzungu, bhinzi uye tsanga. Ichikuvadza anonhuwirira mhuka, mafuta nyama, zvinozipa pastries, chips zvimwe zvokudya zvisingavaki muviri, uyewo akawanda munyu uye zvokudya dzakakwirira remafuta akawandisa. Kudya zvinovaka muviri tafura kuti kuyaruka achipfeka sezvo hazvo akapfuma simbi - nokuti muduku muviri ari kukura nokukurumidza.