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Wakambove pane chikafu chezai nguva pfupi yadarika? Iyo ndiyo yazvino uremu-kurasikirwa chikafu izvo zvataurwa zvakanyanya nezvazvo. Kana chikafu chamangwanani ndicho chikafu chako chaunofarira chezuva iri, saka chikafu chezai chingaite kunge chinokwezva kwauri. Iyo zai kudya uremu chirongwa chinoda kuti iwe uvake kamwe chete kudya zuva rega rega kutenderedza echinyakare chisvusvuro chikafu.
Nekudaro, pane akasiyana mavhezheni edhayeti, kusanganisira zai-chete kudya, uye kwete ese ari iwo ane hutano hwakanaka. Vanogona kana kusashanda zvakare. Pane chiitiko cheZuva Rezai Zuva, tinokutungamira iwe kuti ungaita sei nezvezai-dhayeti, uye isu tigoongorora kana ichikosha chaizvo hype.
- Chii Chaizvo Chaizvo Chikafu Chemazai?
- Kudya Kwezai Kunobatsira here Mukurasikirwa nehuremu?
- Iyo Yei Kudya Kudya Chirongwa
- Kudya Kwemazuva gumi nemana
- Izai Uye Grapefruit Kudya
- Kudya Kwakabikwa Zai
- Kudya-kweiyo chete Kudya
- Keto Zai Kudya
- Ndezvipi Zvinogoneka
- Icho Chinokosha
Chii Chaizvo Chaizvo Chikafu Chemazai?
Chikafu chezai chakadzika-makabhohaidhiretsi, chakaderera-koriori, asi chakakwira-mapuroteni chikafu, chakagadzirirwa kubatsira kurasikirwa uremu, pasina kupa chibayiro pane chinhu cheprotein chinodiwa kuvaka mhasuru. Seizvo zita rinoratidzira, chikafu chinosimbisa kudyiwa kweza sosi huru yepuroteni.
Kune akawanda mavhezheni eiyo dhayeti, asi mune yega yega shanduro idzi, unogona kunwa mvura kana zero-koriori zvinwiwa. Chikafu chakakura mumakabohydrate uye mashuga echisikirwo haabatanidzwe kubva pane chikafu ichi, uye chikafu chinowanzoitika kwemazuva gumi nemana. Kudya kwacho kunosanganisira kwekuseni chete, masikati uye kudya kwemanheru. Iko hakuna zvinwiwa, kunze kwemvura kana zvimwe zero-koriori zvinwiwa.
Kudya Kwezai Kunobatsira here Mukurasikirwa nehuremu?
Shanduro dzese dzekudya kweza dzinogona kukonzera kudyiwa kwemakoriori mashoma, uye nekudaro, inogona kushanda pakurasikirwa nehuremu. Kudya kwacho kwakazara muprotein uye kwakaratidza kuve kunobatsira pakurasikirwa nehuremu.
Chirevo chekudzidza chakataurwa muAmerican Journal of Clinical Nutrition chinoratidza kuti kudya kweprotein kwakabatsira vatori vechikamu mukukonzera kunzwa kwekuzara uye kwakabatsira mukudzikira uremu.
Mazai manyuko akanaka epuroteni uye ane zvicherwa zvakakosha, vhitamini B12, ayoni uye vhitamini D. Ane zvakakosha zvinovaka muviri zvinobatsira nekudzikisa uremu.
Iyo Yei Kudya Kudya Chirongwa
Heano akasiyana mavhezheni eazai chikafu chikafu zvirongwa zvaunogona kusarudza kubva:
Kudya Kwemazuva gumi nemana
Iyi vhezheni yechirongwa chekudya inosanganisira katatu kudya zuva nezuva, pasina-macalori zvinwiwa uye pasina zvinwiwa zviri pakati. Zuva roga roga kudya kumwe kunosanganisira mazai, asi zvimwe zvekudya zvinogona kuvakwa zvakatenderedza masosi eonda protein kusanganisira hove kana huku. Kuti uwedzere puroteni mune yako dhayeti, unogona kuwedzera yakaderera-makabhohaidhiretsi miriwo senge sipinachi kana broccoli. Dzimwe nguva, michero yemucitrus inobvumidzwa.
Izai Uye Grapefruit Kudya
Uku kusiyanisa kwemazuva gumi nemana edzai rezai, iro rinogara rakaenzana nguva. Mune iyi vhezheni yekudya, unogona kudya hafu yemuzambiringa panguva yekudya kwese, uine zai kana kuonda protein. Hakuna mumwe muchero unobvumidzwa.
Kudya Kwakabikwa Zai
Izvi zvinoda kuti mazai ako aomeswe-kubikwa, pane kuadya akaomeswa, akachekwa kana kupwanywa.
Kudya-kweiyo chete Kudya
Chirongwa chekudzikisa uremu chinonzi mono-chikafu uye chinosanganisira kudya chete mazai akaomeswa nemvura nemvura kwevhiki mbiri. Nekudaro, ichi chakanyanya uye chisina hutano uremu chirongwa, sezvo iwe uchidya chete chinhu chimwe chete chekudya kwenguva yakareba yemavhiki maviri. Ichi chirongwa hachibatanidzi kurovedza muviri zvakare, sezvo iwe ungasangana nekuneta panguva yemono-kudya.
Keto Zai Kudya
Izvi zvinosanganisira Ketogenic chikafu, chinozivikanwa se 'keto dhayeti' izvo zvinoda kuti iwe uwedzere kudya kwako kwemafuta kuisa muviri wako mune mamiriro ketosis. Mune iyi vhezheni yekudya kwemazai, iwe unodya mazai ane bota uye chizi kuti muviri wako ubudise maketoni. Chimwe chiyero chakakurumbira ipuniji imwe yechizi kana bota rezai rimwe chete.
Pane akati wandei shanduro dzezai rekudya, asi yavo yekupedzisira tarisiro yakafanana. Iwe unozotanga zuva rega rega nemazai uye ramba uchidya mapuroteni akaonda muzvikamu zvidiki mukati mezuva rese.
Iyo yakaonda protein iyo iwe yaunogona kusanganisira ndeye huku, mazai, hove uye turkey.
Michero nemiriwo iwe yaungasanganise ndeye broccoli, grapefruit, zucchini, sipinashi, howa, asparagus uye grapefruit.
Heano muyenzaniso mazai dhayeti yekudya chirongwa iwe yaunogona kuyedza:
Kudya kwemangwanani: 2 mazai akabikwa + 1 grapefruit, kana omelette ine 2 zai nesipinashi uye howa.
Kwekudya kwemasikati: Hafu yechipfuva chakakangwa chehuku + broccoli
Kudya kwemanheru: 1 kushumirwa hove + yakasvibirira saladhi
Ndezvipi Zvinogoneka
• Rutivi rwunowanzoitika rwekudya kwemazai kushomeka kwesimba rinonzwikwa nevanhu vanoverengeka nekuda kwekuparara kwecarbs, izvo zvinoita kuti zviome kuita maekisesaizi.
• Chimwe chinokatyamadza kushanduka kamwe kamwe kune mapuroteni akakwirira uye kudya kwakaderera-carb, izvo zvinogona kuomera gadziriro yekugaya kuti ienderane nayo. Naizvozvo, kuda kusvotwa, kufufutirwa uye mweya wakaipa zvinogona kunge zviri mhedzisiro.
Mazai ane cholesterol yakawanda (186 gm), izvo zvinoumba makumi matanhatu neshanu muzana yemutengo unokurudzirwa. Nekudaro, ongororo dzichangobva kuitika dzakaratidza kuti zvinopfuura cholesterol muzvikafu, iwo akazara mafuta nemafuta ekuchinjisa atinofanira kuve nehanya nawo.
Mazai ane zero fiber, saka ungatofanira kusanganisira zvimwe zvekudya muhuwandu hwakazara kuitira kuti usazofa nenzara yako ine hutano hutachiona hutachiona.
Icho Chinokosha
Nharaunda dzekurapa ndedzekufunga kuti kudya kwezai haisi iyo nzira yakachengeteka yekuderedza uremu. Zvisinei neshanduro yechikafu chezai chaunoteedzera, koriori yako yaunodya inenge iri pasi pezviuru zana zvemakoriori pazuva, izvo zvinoonekwa sezvisina kuchengetedzeka nevarume kana vakadzi kuti vadye, kunze kwekunge zvichitarisirwa nachiremba. Chero chero rudzi rweakanyanya kupunzika chikafu chinoreva kubatsira nekukurumidza kurasikirwa uremu kunogona kusashanda kunyangwe iwe uchitevedzera kwazviri, sezvo iwe usinga gone kuchengetedza chikafu chakadai mukufamba kwenguva.
Huzhinji hwevanhu vanonzwa husimbe uye vaneta kana vari pakudya-kwakaganhurirwa kudya. Sezvo chikafu ichi chisingaite mukufamba kwenguva, vanhu vanoverengeka vanodzokera kutsika dzekare kana nguva yekudya yapera, uye izvi zvinogona kukonzera kuremerwa zvakare.
Naizvozvo, kana iwe uri kutarisa pakurasikirwa nehuremu, kusarudza chirongwa chakaringana chekudya chinogumira macalorie, zvine shuga yakawanda uye chikafu chakagadziriswa uye kuwedzera kurovedza muviri ndiyo nzira yakanakisa yekuenda nayo.
