Chii nani kudya zvemangwanani, zvemasikati uye kudya zvakakodzera kudya kunovaka? Recipes zvinonaka uye utano chikafu

, Vanofanira kuronga zvemberi kuti zvokudya zvaiva zvinonaka uye utano. Chii nani kudya zvemangwanani, zvemasikati uye kudya, kwete kuti vawane zvakawanda uye chengeta nhamba? Diet panguva havafaniri chete kusangana misimboti utano nokudya, asiwo pachavo zvavanoda uye zvatinofarira. Chii kudya zvemangwanani, zvemasikati uye kudya, kana musingadi kuti kuti nani kana kuti kukuvadza muviri wako?

Kuronga Power Plan

Macalorie - handiyo chete chinhu kuti zvinofanira kufungwa kana kuronga ramuchaudya kuronga. Zvakakosha pakusarudza zvokubikisa ose ndiro ndiro mhando zvigadzirwa vanobatanidzwa mune Muterere. Zvokudya mukuru mafuta uye shuga, kazhinji ine zvinokosha mari macalorie. Chii nani nzira iripo kuunza kunonyanyisa zororo kuti muviri wako? Best kudya hurongwa kunosanganisira kunyanya yakaderera-mafuta zvokudya, akapfuma zvokudya unodiwa muviri wako.

Izvi zvinoreva kuti unofanira kudzokera zvinokosha: michero, miriwo, rose zviyo, akagwinya mapurotini uye zvinovaka muviri. Kudzora nzara uye simba pakati nepakati, kuva mangwanani, masikati uye kudya kudya pamusoro zvakafanana macalorie. Kuti aite izvi, unofanira pachine kuronga wako Muterere vhiki, saka imi muchaziva chaizvoizvo chii kudya neimwe zvokudya.

pamberi chisvusvuro

Nokuti muviri womunhu chinosanganisira vanopfuura 70 muzana yemvura, chinhu chokutanga kuita ukamuka, ndiko kunwa girazi remvura inodziya, kunyanya ane ndimu. Kungavawo girini tii kana mishonga zvinobata. Kuti optimize muviri, kudya kwemangwanani inofanira kudyiwa nekukurumidza, pasina kumirira 9 kana 10 maawa. Chii nani nzira iripo? Mangwanani, kupfuura yakakodzera mapuroteni zvokudya: mazai, chizi, yogati. Chinhu chikuru - zviri pakati nepakati kuti makabhohaidhiretsi uye mapuroteni. maawa 2-3 mushure ingestion uye anogona nenzara, kunzwa uku kunofanira Musatya. Ichi chiratidzo chakanaka zvinoreva kuti muviri wako unopisa zvokudya zvakanaka.

chisvusvuro

Chii nani nzira iripo kwamangwanani, kana uchida kugara chimiro? Kudya uku kwete chete kunobatsira kudzivisa nokudyisa panguva yokudya nguva, izvozvo kunowedzerawo wevasungwa, kunonatsiridza manzwiro uye ndangariro. Breakfast inofanira kuva inokosha pakutanga, kunyanya vaya vanoda kuderedza uremu.

• Mazai uye ndiro avo kupindura zviri akanaka. Pana 480 macalorie, unogona kusangana, kuita omelet pamwe chizi zvekupfakira uye risinganyanyi mafuta, uye sipinachi. Akashumira pamwe zvidimbu zviviri rose-gorosi tositi uye vakaderera mafuta yogati.

• Zvinovaka uye vakatsanya kwemangwanani. Somuenzaniso, imwe bande rose-gorosi tositi uye muchero. Kana pasina nguva kubika, unogona nguva dzose kuvaka rokutsanya, anobatsira, uye kupfuura zvose zvinovaka muviri coctail kuburikidza nokusanganisa ari blender muchero, yogati, tsama oats, mumwe spoon wokucheka mbeu uye sipinachi mashizha.

chisvusvuro

Kana totaura uremu, zvemasikati mubayiro zvikuru nzeve kudya, asi pasina. Chii nani kudya masikati? Izvi zvingava chimedu tortilla ja makazara muTurkey, lettuce, sliced domatisi uye masitadhi. Zvakabatsira dhishi iyi miriwo muto, apuro uye zvishoma mafuta yogati (485 macalorie). Kana unogona kuedza with macaroni Salad uye nenyimo, hwakakanyiwa yakabikwa miriwo - makarotsi, broccoli uye konifurawa, akashanda pamwe diki orenji uye anoyera macalorie 470 chete.

kunodya

Lunch - imwe nguva apo pane chikuru mukana zvinosanganisira hove zvaunodya. Tuna uye Sarimoni muri zvinyorwa naka naOmega-3 mafuta acids, izvo yekuzvidzivirira zvemwoyo chirwere. Kushumira zvinogona siyana chaizvo, zvisinei, chinofanira kuva muriwo - madomasi pamwe kuwedzera yekotapeya namapundu pamwe yakaderera mafuta kugutsikana. Unogona kuwedzera lettuce, wemagaka uye dzimwe itsva miriwo. Uyezve, unogona kunwa mukombe unsweetened yogati uye kudya apuro.

Sandwiches - hazvina chisvusvuro

Haugoni kubata ichi kurerutswa kugamuchira chikafu sezvo zvemasikati. Chii nani kudya masikati, saka imi musaputsa manheru? Tinofanira kuva nechokwadi chokuti munhu kushumira rine vanenge 100-150 magiramu nemiriwo uye 80-100 magiramu mapuroteni zvigadzirwa (huku zamu, Tuna kana Sarimoni) kuti vabudirire zvinovaka muviri.

Zvatinosiita hamu nechizi sandwiches, salads kana miriwo muto - zviri nyore kusarudza zvose, havaiti dzine uwandu zvinovaka muviri zvakakwana. A akanaka Ipfungwa aigona kuva nyama pamwe salads nebhinzi kana zviyo chingwa, miriwo muto, kana shoma huku kana minced pamwe Pasta uye miriwo. Kuti tidzivise masikati kuchiva zvihwitsi, unogona kunwa unsweetened chemindi tii, izvo achadzingisa mukanwa yenyu.

dhinha

Healthy chisvusvuro inogona nyore kana kunzwisisa. A yakawanda mienzaniso: meatballs kweTurkey pamwe steamed miriwo uye parmesan, yakagochwa huku kuti Brown mupunga, michero uye yogati nokuda dhizeti. Chii nani nzira iripo kudya zvakakodzera kudya kunovaka? Kuti zvive nyore, iva nechokwadi chokuti mukicheni wemari zvokudya utano.

Manheru unogona kudya yakagochwa huku zvakakangwa miriwo yakadai tsvuku pepper, girini bhinzi nehanyanisi. Zvinokwanisika kuwedzera imwe yetea yemafuta muriwo uye Sou muto munyu mushoma uye kudya shoma shava mupunga. Izvi low-mafuta chisvusvuro vachava macalorie 490 chete.

Zvinonaka uye utano zvokudya: Quick

Ungada zvinonaka uye utano kudya, kana musingadi Takudzai pachavo chinhu uye maturo macalorie. Pano ndozvakanga urongwa kuti rinokwana 1600 tinofanira kugara macalorie.

• Breakfast. Tositi pamwe aisvuta Sarimoni: 1 bande kubva toasted wose-gorosi chingwa, 1/2 spoon pamusoro cream, 2 toaisa pamusoro aisvuta Sarimoni, 1 gobvu bande dzvuku hanyanisi, nemiriwo matsva. Total: 360 macalorie.

• Lunch. Beetroot Salad namafuta uye gungwa munyu, zvakabikwa Pita chingwa. Total: 220 macalorie.

• Lunch. Baked yakagochwa nyama pamwe horseradish 2 spoon 2% Greek yogati songanira 1 spoon horseradish girisi uye nyama, chakabikwa muchoto. Shumirai pamwe lettuce, Cherry madomasi uye matsva mahabhurosi. Total: 300 macalorie.

• Afternoon tii. Smoothies "Tropical smoothie." Need 1/2 cup womukokonati mvura, 1/2 mukombe nechando mango, 1/2 mukombe dzichangobva kusvinwa orenji muto (2 muchero), 1/2 mukombe yogati. Sanganisa zvose vari blender. Total: 210 macalorie.

• Chisvusvuro. Spaghetti pamwe mhiripiri. Kuti agadzirire unofanira: 1 mukombe wakatemerwa mhiripiri, 1/2 mukombe wakatemerwa tsvuku hanyanisi, 1 yetea namafuta, 1 cup yakabikwa Pasta kubva durum gorosi. Sauté pepper uye hanyanisi mumafuta kusvikira kusvikira hanyanisi iri translucent. Kandirai pamwe Pasta achiwedzera mumuto kuravidza. Total: 420 macalorie. Chii nani nzira iripo kudya zvakakodzera kudya kunovaka? Ngazvive muriwo + nyama kana miriwo + makabhohaidhiretsi.

Fungidzira utano hwakanaka

Usati iwe voisa dhishi pamusoro mundiro, zvakakodzera kufungidzira sei zvinofanira kutarira mundiro wakakwana. Nemaziso kugovera ndiro rako hafu uye muzadze rumwe muchero uye miriwo. nemapoka maviri asara kuzadzwa zviyo uye dzakaonda mapuroteni.

Iva nechokwadi kuti inotevera batch mangé nomukaka zvigadzirwa (yogati kana yogati). Kanenge kaviri pavhiki, unofanira kuti zvinyorwe zvaunodya bhinzi uye hove. Asi kudyiwa hwakasimba mafuta akadai ruomba shuga uye munyu anofanira kuderedzwa kushoma.

Sei manheru saka vanoda dzakanaka?

Vadya tsime-nepakati kudya, sezvinoita mutemo, hatidi, asi chii chokuita kurwisa vaise zvinotapira manheru? iri nyore rino chakatsanangura kubva vasiri pfungwa maonero. Usiku - nguva ino, apo ropa shuga pamwero anodonhedza uye pane rakakura ye zvinozipa zvokudya.

The chinetso ndechokuti kugadzirisa mapuroteni tudyo. Edza kuva puroteni kuzununguka kana muzariro kuti nokukurumidza kubatsira kudzorera zvakakwana pakati shoma makabhohaidhiretsi nemapurotini.

Chii nani kudya pamberi Workout?

Ongororo dzinoratidza kuti kudya makabhohaidhiretsi asati muviri kunobatsira zvishoma kuneta, kunonatsiridza kutsungirira uye unongotaura. An awa nehafu pamberi rinonetesa muviri anogona kudya oatmeal, miriwo, mbatatisi, kwete chocolate mabhisikiti.

A chaiwo kudya pamberi Workout ingasanganisira ndiro dzakadaro:

• koteji chizi nomuchero;
• huku zamu mbatatisi uye broccoli;
• stuffed Turkey;
• omelet nemiriwo.

Chii nani kudya pamberi Workout, haufaniri kubika kwenguva refu? The yakanakisisa kusarudza - chinhu puroteni kuzununguka.