Kudya kutsanangura

musikana achiita mitambo

Mumazuva atinosangana, pane zvatinoziva se "kunamata muviri«, Vanhu vazhinji vanonetsekana nehunhu hwavo, maitiro avo, huremu hwavo uye kuti vane mafuta mangani Kune vazhinji vanotsvaga kuve nemuviri wakatsanangurwa uye unoyevedza.

Kuva nemuviri wakasimba, une toni usina kuwanda kwemafuta izano riripo kwazvo muvanhu vazhinji, ipapo isu tinokuudza zvavari iwo akanakisa matipi kuva nechikafu chekutsanangura uye ndedzipi makiyi ekutevera.

Kune kudya kunopisa mafuta kunotibatsira kutsanangura tsandanyama, kana tikadziteedza nemazvo tinogona kuzadzikisa muviri watinoda, kunyangwe isu tichafanirwa kuenderera netsika yedu kurovedza kutaura uye kutsanangura tsandanyama. 

Iwe unoda kumaka mhasuru here?

Hunhu hwechikafu kutsanangura

Vamhanyi vazhinji vanozviwana vaine dambudziko rekuda kutsanangura muviri wavo, kubvisa mafuta akaunganidzwa mune dzimwe nzvimbo vasina kusiya huwandu hwetsandanyama dzavo nesimba ravo. Naizvozvo, zvakakosha kuti uite chinotungamirwa uye chakaringana chikafu kuitira kuti izvi zvisaitike.

Kana izvo zvauri kutsvaga kubvisa mafuta uye kutsanangura mhasuru, iwe unofanirwa kuwana mukana wakanaka pakati pekudyiwa kwe makabhohaidhiretsi uye mapuroteni. 

Matipi ekutanga ekuchengeta mundangariro

Izvo zvinofanirwa kunzwisiswa kuti kuita yakakwana kuita kwemuviri, makabhohaidhiretsi anofanirwa kutorwa kuitira kuti muviri uve nesimba uye kuvaka mhasuruNekudaro, kana tikapfuudza kuwanda kweiyo makabhohaidhiretsi, isu taizokonzeresa kuti panzvimbo pekuti muviri wedu uwane simba kubva kumafuta, raizongoriwana kubva kumahydrohydrate, isu tinofanirwa kuchipa nenzira kwayo

Tevere, isu tinokuudza iwe kuti ndeapi makiyi ekupisa mafuta uye kwete kurasikirwa nemhasuru.

  • Yako caloric yekudya uye yako simba mashandisiro, inofanirwa kuve zvine mwero. Kana iwe ukashandisa simba rakawanda kupfuura iwe raunopa nechikafu, muviri wako unoshandisa mafuta, izvo zvakanaka. Nekudaro, kana iwe ukaenda pamusoro pazvo nemahydrohydrate, haugone kupisa mafuta.
  • Shandisa zvinononoka-kutora macarhydrate, inoderedza kuvapo kwayo pakati pe5% ne10%.
  • Idya zvishanu kudya pazuva zvine mwero zviyero. Iwe haufanire kuenda kwenguva refu usina kudya chero chikafu, saka yako metabolic maitiro ichave achishanda.
  • Usasiye mapuroteniPaunenge uchitsvaga kupisa mafuta uye kutsanangura mhasuru, mapuroteni akakosha pakuchengetedza yakanaka mhasuru nyama.
  • Deredza kudyiwa kwemafuta, usazvibvise, asi idya izvo chikafu zvine mafuta ane hutano acids, senge nzungu kana avocado. Kokonati mafuta kana imwe yemhandara yemafuta emuorivhi.
  • Usakanganwa hydrate. Kana iwe uri mumhanyi iwe unofanirwa kunyorova chaizvo mushe mushure mega yega yekurovedza muviri, zvakakwana kuti mhasuru uye nhengo dzipore uye nekugamuchira zvinovaka muviri kubva muropa zviri nani. Uye zvakare, iwe unobatsira kubvisa mafuta uye chepfu.

Kudya kutsanangura uye kupisa mafuta

Kudya kwatinowana kubva internet hakufanirwe kutorwa sekukoshesa, kunofanirwa kuve kwemunhu uye kunofanirwa kuchinjiswa kune zvinangwa, zvinodiwa uye nemuviri wemunhu wega wega. Nechikonzero ichi, tinokukurudzira mamwe mamamenyu, madhishi kuitira kuti uve neruzivo rwekuti kudya kwekutsanangurwa kungave kwakaita sei.

Kudya kwemangwanani

Tevere isu tinokuudza iwe kuti "mhando" yekudya kwemangwanani inogona kunge iri kuitira kuti iwe ugone kuronga yako nhanho yedudziro tsandanyama uye kurasikirwa kwemafuta.

  • Mbeu dzeses yeoats akakungurutswa kana kupereterwa, nemukaka wakaomeswa.
  • Chidimbu chemichero yemwaka: orenji, kiwi, bhanana, apuro, nezvimwe.
  • Zai, zviri nani kutora zvakawanda zvakajeka kupfuura yolk, nekudaro, kuve nekudya kwekuseni kwevachena vaviri uye imwe yolk yakakosha.
  • Yoga yogati nema berries matsvuku.
  • Kofi nhema kana mukaka wakasviba.

Zvikafu zvishoma zvakabvumidzwa

  • Tora kusanganisa mindi, fennel, chamomile, nezvimwe.
  • Muto yemichero yechisikigo, yakagadzirirwa isati yadzidziswa.
  • Slice yechingwa chakakosha nemafuta emuorivhi uye madomasi, sausage yakaderera-mafuta, turkey, yakasikwa tuna kana skimmed nyowani chizi.
  • Yese zviyo bar. 
  • Chibereko uye chakagadzirwa michero uye miriwo smoothie.
  • Mapuroteni anozununguka.

Kudya uye kudya kwemanheru

  • Carbohydrate, pasita uye mupunga muhuwandu hwakadzikama, kwete kupfuura magiramu zana. Iyo yakanaka ndeye kutora 100 gramu nechikafu.
  • Mapuroteni: huku zamu kana kuonda nyama chena.
  • Hove yakabikwa kana yakakangwa.
  • Side ndiro uye makosi ekutanga: Sopu yemuriwo kana kirimu, masaladi, miriwo yakakangwa, miriwo yakakangwa, broccoli, miriwo yakabikwa kana yakabikwa, nezvimwe.

Sezvauri kuona, ichi hachisi chikafu chenguva dzose, sezvo sezvatakataura, tinokupa zvimwe zvinoratidza kuti iwe ugone kugadzira yako wega menyu zvichibva pane aya mazano. Zvakanaka, kana iwe uchida kutsanangura tsandanyama uye kubvisa iwo akaunganidzwa mafuta emuviri wako mune dzimwe nharaunda, iwe enda kune nyanzvi kana mune yekurovedza pachayo, varairidzi vanogona kukutungamira mukuita sarudzo.

Nezve dudziro uye chikafu, uyeIyo inononoka maitiro inoda kutsungirira uye kuda, Iva nezvinangwa zvakajeka uye chaizvo zvekuzadzisa muviri waunoda munguva inonzwisisika.

Izvo zviri muchinyorwa zvinoomerera pamisimboti yedu ye tsika dzekunyora. Kuti utaure chikanganiso tinya pano.

Iva wekutanga kutaura

Siya yako yekutaura

Your kero e havazobvumirwi ichibudiswa.

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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako