Wese munhu anoda kuve mutete, asi haazive chaizvo nzira yekutevera. Nhasi tinopa zvimwe zvinoratidza nezvehukuru hwayo hwe kuora muviri kubudirira
Inwa mvura
Pane hydrate zuva rega rega riine 1,5 litita emvura, tii, kuiswa, kofi, kusanganisira muto wemonimu wakawedzerwa kumvura inodziya kana uchimuka. Ichi chinwiwa chiri alkalizing uye chinokanganisa zvakawandisa acidity mumuviri.
Natural mapuroteni
El hove, hove, huku, nyama yakatsvuka, mukaka, uye mazai mapuroteni zvikuru kuguta iyo inodzinga mafuta mashoma nekuveza musuru capital. Chikamu muzvikamu zvitatu zvekudya, pamwe nechikafu chekudya, imwe kana maviri ma yogurti kana ham zvimedu.
Miriwo yakabikwa uye mbishi
Kuwanda kwepamusoro kwe fiber ine satiating simba, yakafuma mune zvicherwa, uye mavitamini ane mashoma kwazvo macaloriki zvemukati. Pamasikati uye husiku zvinokurudzirwa kuva neplate dhizeti ne miriwo mbishi sekutanga uye nhatu nhatu dzeplate yemuriwo serutivi.
Yakadzika glycemic index yakazara zviyo
Chingwa, iyo pasta, mupunga, quinoa, nezvimwe. uye nyemba. Pakudya kwemangwanani 2 mashupuni e muesli gorosi rakazara risina kuwedzerwa shuga, kana chidimbu chimwe chete kana zviviri zvegorosi kana chingwa chezviyo, pamwe nepfundo rebhata kana matatu maspuni eoatmeal isina shuga yakawedzerwa.
Muchikafu chikamu che zviyo kana nyemba, chimedu chechingwa chine makota matatu emiriwo pamwe neprotein. Kunze kwevhiki rekutanga kutanga kurasikirwa uremu, kwavasina kudyiwa makabhohaidhiretsi inononoka kupfuura pakudya kwekuseni kuti uve nesimba uye kuchengetedza dumbu rako kuzere mukati mezuva.
2 michero yemwaka pazuva
Mune chikafu kana se collation masikati, chibereko chekudya chamangwanani. Kunze kwevhiki yekutanga, chete iyo mangwanani inochengetwa.
Lipids
Chokwadi vitamini hazvigone kufananidzwa pasina mafuta uye zvidzidzo zvinoratidza kuti iwe unorasikirwa nehuremu hwakawanda nemafuta. Iwe unofanirwa kugovera gumi magiramu efuturu uye 10 mashupuni emafuta akabikwa, walnut mafuta, mafuta omuorivhi.
3 mukaka pazuva
Zvigadzirwa zvine 0% kana 20% yeiyo imwe pakudya kwekuseni, yogati, cheese chena, uye mukaka wedhizeti pakudya.
Hapana zvigadzirwa zvakanatswa
Zvigadzirwa ne index glycemic Alto, inobatsira kukwenya, inorambidzwa.
Chiedza chemanheru
Izvo zvinodikanwa kudzikisa zvikamu maererano neizvo zvechikafu, uye kusarudza mapuroteni akaonda kana mukati chiremwaremwa miriwo.
Ita mutambo
Iwe unofanirwa kudzidzira a basa fizikiki kweawa katatu pavhiki, kana maminitsi makumi matatu pazuva, yakapusa iri walk, pamamiriro ekuchengetedza mutinhimira wakanaka, nemuviri wakanyatsotwasuka, magaro nedumbu zvakapinda mukati, mapendekete kumashure, kukwiza mawoko, uye magokora akakotama.