Menu - yakaderera mafuta zvokudya kwevhiki

Iwe vakasarudza kugadzirisa mufananidzo yezhizha? Kana uchida kutarisa zvakanaka kuuya zororo? Izvo hazvisi vasarudze Muterere?

Low-mafuta Kudya raizova rakanaka nzira nokukurumidza kurasa pondo ndisingadiwi. How kuti zvokudya, zvakadini uye chii unogona kurasikirwa pavhiki, kuomerera yakaderera mafuta kudya plan, chii pamigumisiro zvokudya zvakadaro uye sei kubuda mariri nounyanzvi kuti yakarasika kilos usadzoka - ichi zvichakurukurwa munyaya ino.

Zvakanaka pasi-mafuta zvokudya?

Rapid kurasikirwa uremu - ndicho mukana chikuru izvo achakupai yakaderera mafuta zvokudya. Menu pamwe Kubika kwakadaro kudya urongwa kunzwisisa siyana zvaungasarudza, kusiyana kuveza nhasi monodiets. Uchakwanisa kusarudza kudya maererano zvaunofarira uye murege kuburikidza pane chinhu inonaka. Uye mumwe ndinoiitawo pasi-mafuta kudya hurongwa ndechokuti kuti kubata anovengwa pazvirugu, haudi nguva yakawanda. Kazhinji, kudya kwakadaro inokurudzirwa kushandisa mazuva 5 kusvika 10, pashure iyo nhau yake kodzero kuenda vakarasika hakuna kudzokera.

Nezvayakaipira yakaderera-mafuta zvokudya

Zvakaipa zvokudya Muterere? A low-mafuta Kudya hakusi akakodzera vaya Usazvidya pamusoro nhamba makirogiramu akarasika chete, asiwo pamusoro unhu. Unoda kurasikirwa ndiyo mafuta uye kwete mhasuro? Zvino ichi kudya urongwa hamungambovi kushanda, uye pano ndicho chikonzero. Zvinoshamisa kuderedza uwandu kuuya macalorie, muri tama muviri wako munyika dzinonzi nechimbichimbi muoti.

Asi, mafuta muviri zvichaita kunyanya kusiya kwetsandanyama uye mvura. Izvi imhaka yokuti chokwadi tsandanyama havasi munyaya kupona muviri. In Tichitevera aesthetics, zvinoita muviri kwetsandanyama inofadza. Asi chando kana nzara nguva iri yake muviri "Kubatanidza" nokukurumidza kupfuura mafuta. Tsandanyama havasi vadziyirwa uye haagoni kushanda simba mafuta. Chokwadi chokuti navo munhu anotaridzika samwari kubva mungano yechiGiriki, zvisikwa zviri hanya. Fat rukoko achadzivirira zvomukati kubva hypothermia uye zvichatibatsira kuti mari simba, kana usina macalorie zvakakwana.

Vakaipisisa yevakadzi ose mafuta anosiya chinokosha nenzvimbo kuberekana - pazvidya uye mudumbu izvo yakavimbika chinodzivirira nhengo dzokubereka nadzo. Chero iwe akasarudza Muterere, yakaderera mafuta zvokudya panzvimbo yokutanga uye aizoita vhoriyamu pechipfuva, matama enda uremu munhu, asi mafuta muchiuno uye papa vakawanda vachiripo.

Ngwarira kukundikana

Chimwe drawback kuti nzira iyi uremu - zvingangoita kukundikana. Unofanira kundorwa pachako, uye hapana munhu anoziva vachabuda Kumukundi muhondo iyi inopisa - chido chako kuva rakanaka, kana kuchiva muviri kuva hutano. Pashure unopinza nokuveza macalorie muviri anofunga kukanganisa ivepo, saka tinofanira kurwisa zvakasimba uye kudzivisa Kumanikidza mafuta dhepoti. Gadzirira, kuti musoro wako wose zuva Kudya kuchaita kuwedzera vanoshanyira pfungwa kukanda zvokudya plan, uye pakupedzisira kudya anowanzoita, kwomwoyo uye zvinonaka.

How kuti yakaderera mafuta zvokudya anobudirira

Vaiita kurovedza muviri. Kunyange kunyatsofunga uye noungwaru aumba yakaderera mafuta zvokudya Muterere uremu hakusi kugona kuchengeta kwetsandanyama apo mukuderedza simba yaunodya. Asi yekudyidzana kubatsira mutambo, ucharasikirwa zvakawanda mafuta, ganda iri sagging, muviri anoramba zvakanaka chimiro. Edza kushandisa rimwe zuva kanenge 1000 macalorie, vachiita chero basa. Izvi zvinogona basketball, ndakawedzera kufamba, kushambira, kutamba kana kushanya kune yokurovedza muviri.

Nekutatamura kudya plan, unosanganisira yakaderera mafuta zvokudya. Menu nokuti vhiki (1,200 macalorie daily) unopa mukana yakakwana fungidziro. Kunyange mitemo. Zuva pamberi "kushanda" vanonyora mukunyora kwavo pachavo Muterere kuderedzwa mafuta uremu kudya pamwe Quick. Chii chaunoda, chii iwe haugoni kumira kunze kudya? Kana iwe pedyo mubvunzo uyu achirasika, iwe uchava kupaza kwamazuva 3-4.

Tora nokungwarira kuti macronutrients kuti Ichashandiswa nokuda Muterere yenyu. A low-mafuta zvokudya (Muterere nokuti vhiki uremu) hakushande kana muchidya carbs, kunyange anochengeta mukati yezvinoreva nezuva simba yaunodya. Sweets, makeke, zvihwitsi kusvikira kwapera (Zvakanakisa chete panguva dzose kukanganwa). Hwaro zvokudya zvokudya zvinofanira kuva mapuroteni, anononoka makabhohaidhiretsi anobatsira muriwo kwemafuta.

Edza kudya chinhu kwemaawa matatu asati yokurara. By rorereka, kuti muviri DZEMUNHU DZINODZORA, uye muviri digests zvokudya zvishoma nezvishoma. Nzira yakanaka yavangabata kunzwa nzara zvichange kushandisa mvura yakachena kana mishonga tii pasina shuga.

Inwa zvinwiwa. Bhiri haridzimi kunwa uye facial, sezvo mvura yakachena chete anokwanisa nokukurumidza kubvisa muviri kuora zvigadzirwa. Panguva uremu anotanga muitiro anotsemura dzomunyika zvinyama uye mafuta pamwe. Kana kunwa mvura, kuti goho remubatanidzwa yakadaro, chirongwa uremu zvishoma.

Vangani macalorie rimwe zuva unogona kudya yakaderera mafuta zvokudya

Nokuti mumwe nomumwe wedu ane yayo mufananidzo pamusoro zuva simba yaunodya uremu. Tora somuenzaniso vasikana vaviri, mumwe ane makore 20 makore 170 masendimita kureba uye achirema 70 makirogiramu. vasikana vose vakasarudza kurasikirwa pondo shanu.

Wokutanga anoita zveakaunzi kwemazuva mashanu pavhiki, uye pashure basa anoda kuona musha kufarira ngaatevedzane katsi panhoo ari pachipfuva. Mutengesi wechipiri kushanda mazuva matanhatu pavhiki kubva mangwanani kusvikira manheru, zuva rose netsoka dzavo, uyewo havagoni kurarama pasina tsvimbo - iri riitwe katatu pavhiki ari rusununguko Zviidzo nzvimbo.

Kana vanhu kutaura yakaderera-mafuta zvokudya, kuti kazhinji inosanganisira ndozvakajairwa pamusoro 1200 macalorie. Uyu mufananidzo inopikira uremu chero nzira youpenyu, kunyange ndakagara. Asi muenzaniso wedu, tinoona kuti kuti musikana wokutanga mufananidzo uyu achava zvakakodzera uye inobudirira. Asi nokuda yechipiri kudya urongwa achava kurwadziwa pazuva rokutanga, ayo mutinhimira uye nzira youpenyu vanoda kalorazh uremu, kupfuura yakaderera-mafuta kudya kunosanganisira. Menu nokuti vhiki (1200 kcal pazuva) ichakubatsira vabudirire mugumisiro, kana zuva mafuta unopfuta mwero yako isina anopfuura 1800. Kana uine pamusoro-basa mararamiro, ipapo kukamurwa ichi, iwe uchava havangaguti simba kuti kunyangarika simba uye mufaro, uye nokuvhiringidzirwa hakudzivisiki.

Zvimwe zvaiitwa Supply

A low-mafuta zvokudya kunosanganisira guru-siyana madhishi Chikurukuru haapfuuri miganho simba yaunodya. Zvinonzi ndaizvipira zviparadzanise yose zuva uwandu zvokudya pamusoro yemichato shanu nokuda 250-300 macalorie. Below isu funga zvokusarudza kuti ndiro kuti unogona chokubatanidza panguva nokungwara dzavo uye zvavanosarudza.

Tipei kutsanya makabhohaidhiretsi kukurumidza zvabuda

Chokwadi, imi musingadi kuwana ari mazita confectionery. Sei, nekuti chete nomuzariro "Mars" uye "Snickers" harina zvinopfuura 250 kcal? Chokwadi chokuti zvose furawa zvigadzirwa, zvihwitsi, zvokudya zara mafuta kutsanya satiated makabhohaidhiretsi uye mafuta. Neb caloric yaunodya chubvu muviri ari kushushikana, asi yakakwirira mapuroteni zvokudya kuchabatsira kuti kuderedza uremu zvishoma nezvishoma. Kana mangoti kudya chinhu inonaka chaizvo kana mafuta, anonoke kurasikirwa makirogiramu. Kana zvisingaiti kusiya kufarira zvihwitsi yako kana steaks, edzai Kremlin kudya kana chokoreti. Panewo kukamurwa, asi havazivi kukanganisa chikamu macronutrients, sezvinoita yakaderera-mafuta zvokudya.

Low-mafuta zvokudya: zviripo nokuda vhiki

Kubvisa 5 makirogiramu - ndicho migumisiro chaiye ruzhinji varume nevakadzi dzakasarudza kuedza kudya urongwa. Vamwe nhamba vakarasika pounds, kunyange zvakawanda kana zvokudya Akaperekedzwa zvemitambo. Tinogona kuva mazuva ano, uye dzimwe tsvimbo kuti Muterere?

Saka unogona kusarudza chero nzira zvokudya wozvidyira 4-5 kanomwe pazuva, inenge nguva zvikamu:

• O, Buckwheat uye mapfunde Porridge, yakabikwa pamusoro mvura pasina shuga (200 magiramu kushumira ari rapera chigadzirwa);
• chizi mugove magiramu 200 (5.1% mafuta) + chipunu unsweetened yogati;
• huku zamu (250 magiramu), steamed, kana yakabikwa grilled;
• namarudzi hove (250 magiramu), yakabikwa, steamed kana grilled;
• nyama, 250 magiramu ose steamed kana yakabikwa;
• maviri vakabika mazai;
• saradhi (250 magiramu) manyoro miriwo: makabheji, celery, wemagaka, hanyanisi, hanyanisi ane nendiro chero mafuta muriwo, unogona kuwedzera sesame Salad, linseed, vashoma zvidimbu yakapwanyika nzungu.

How akawanda unogona kurasikirwa pavhiki?

Chii chinoitika vaizotibata pasi-mafuta zvokudya (Muterere nokuti vhiki)? Kubvisa 5-7 makirogiramu - izvi zvechokwadi? Zvose zvinoenderana chii kwako kwepakutanga uremu, kworudzii nemararamiro iwe vatungamirire uye sei mukanyatsoteerera kutevera mitemo. Mukuru Nokurasikirwa vari kuti vanhu vane zvizhinji yokufutisa. Kana muri kudhayeta, pamwe zvemitambo, Rwonzi rwokuyera narwo ichava shoma, asi zviri nani. Zvadaro, uremu akarasika achapiwa zvikuru zvawanikwa mafuta muviri uye harizodzoki. Musakanganwa kunwa mvura pakati kudya kuti zvinowana kuti manyowa zvigadzirwa, pamwe chete mashizha uye yokufutisa navo.

How kuenda kubva pasi mafuta zvokudya?

Vamwe nezvezvokudya chinosekesa vanochengeta wakanaka mufananidzo pazviyero kupfuura kundoitora. Paunenge nechido kuderedza uremu uye munoziva kuti pashure pemazuva 5-7 hwakatsetseka Kudya yapera, woomerera kune vakasarudzwa simba urongwa nzwisisika kuti vazhinji. Asi kana zvokudya kumigumo, waguma zvose maonero ake pamusoro zororo, zvino unogona pasinei zvakare mu nemakaro. Kurasika pondo shure mumazuva mashomanana, uye kuti chinonyanya kutuka, kare sezvo mafuta.

Muvhiki rekutanga mushure zvokudya inokurudzirwa zvakasimba sokwavanopedza makabhohaidhiretsi muchimiro zvihwitsi, uyewo mubatanidzwa mafuta uye makabhohaidhiretsi. Muenzaniso uri cutlet mbatatisi, Pizza, chimedu keke. Panguva iyoyo unofanira kuwedzera uwandu macalorie zvokudya yaunodya. Unogona kudya chete zvokudya zvose akabvumira nokuwedzera kurema migove nerimwe zvokudya 50-70 magiramu. Ari saradhi unogona kuwedzera anovava ruomba, dzimwe miriwo. Bvumidzwa kushandisa dzakaonda nyama kana huku zvakakangwa mune shoma mafuta muriwo. Somunhu tudyo, sarudza mumwe muchero - apple, orenji, mabhanana.

Ndakamira Kudya kwakanaka kana kusingaperi famba - yaunosarudza

Zvinofanira kubvumwa kuti pamunongopinda udzokere yekare madyiro navo achauya shure uye ugokandwa uremu. nyaya iyi vakanyarara anoratidza kuti kudya pamwe kutsanya mugumisiro. Ndinoda kuva muviri wakanaka pasina kudhayeta daily uye pamwaka kunowedzera kurema? Muchadya zvakafanana pashure pakabudiswa yakaderera mafuta zvokudya, nguva nenguva kutenga maduku mufaro uye kunyanyisa. Zvikasadaro unenge zvachose dzokugara "kuti uku" pakati uremu sokurasikirwa kudya, uye nokukurumidza akadzoka makirogiramu kare muchimiro mafuta.