Carbohydrate alternation. Power Principle, nokupisa mafuta

Munhu wose akambomira vakanamatira yakaoma pasi-mafuta zvokudya, ziva kuti munhu divi mugumisiro kuderedza uremu ndiyo tsandanyama kuparadza. Kureva mugumisiro aizova munhu unzenza muviri zvikuru mitemo zvakaipa, asi. Sezvingatarisirwa, zvakadai somugumisiro inogutswa pasina nzira yose.

Chokwadi, tinogona mazano yokurasikirwa uremu panguva kudya vachishingaira tichiita zvemitambo. Asi, chokutanga, pasi vanachandagwinyira kudya muviri zvechokwadi vachaenda "austerity" rudzi, achiedza kuramba muviri mafuta. Uye, chechipiri, kana zvimwe haana chaizvoizvo kuda kuva Muterere chete manyoro Salad uye huku zamu, vanoita gwapa, sezvo nokunzwa simba nesimba zvakadaro anofanira kuonekwa.

Zvinofungidzirwa kuti zvinhu zvinogona kugadziriswa, uchishandisa misimboti puroteni zvokudya. Zvisinei, kuzviomesera carbohydrate akavarambidza angangotadza kukonzera sefungu nokushingairira kudzidzisa zvemitambo. Iyo yokurovedza muviri, kunyange kana Kutama usimbe?

Sezvineiwo, nhasi iripo unyanzvi izvo ambotirega kwete chete kubvisa yebongozozo mafuta, asi kuzoponesa tsandanyama dzako. Nzira iyi inodaidzwa carbohydrate alternation. Izvi uremu nzira yakakurumbira kwazvo vatambi, kunyanya vaya vanofarira mukusimbisa muviri. Zvisinei, kunyange vaya vari kuita mabasa chete kuramba chimiro, inogona kushandisa zvokudya.

Carbohydrate interlace inobva chokwadi kuti nguva dzose dzinosiyana huwandu makabhohaidhiretsi nezuva kudya. Vakabva chengetedza kwazvo, nekusiyana, ari kwakamboitwa yakawanda. Yose Nguva uremu rakakamurwa mana zuva zvinogara pamusoro zvokudya. Mazuva maviri okutanga uwandu makabhohaidhiretsi kushoma, asi puroteni ari kudya inofanira zvakakwana. Saka, mitemo zvinoda vatambi kuti muviri mumazuva yakaderera-carb, uparadze 3-4 magiramu mapuroteni uye 0.5-1.5 magiramu ose carbohydrate chete kilogram kurema muviri. Nezuva retatu ari mukuru carbohydrate zvokudya, panguva iyi Zvinokurudzirwa kuti uparadze 5-6 magiramu ose makabhohaidhiretsi uye 1-1.5 magiramu mapuroteni chete churu kurema (rangarira kuti mitemo iyi zvakagadzirirwa vatambi vari kushingaira kuita). Zuva rechina anoratidza kuti uwandu mapuroteni uye makabhohaidhiretsi zviri zvokudya vakaenzana, kureva, por kilogram vane 2-3 magiramu mapuroteni uye zvakafanana makabhohaidhiretsi. Panopera ose kutenderera inodzokororwa mana. Kuti vabudirire mugumisiro, sezvinoita mutemo, Zvinokurudzirwa kudzokorora alternation kuti carbohydrate nokuda 10-15 zvinogara. Somugumisiro, kushandiswa hurongwa uremu ipfupi, uye tsandanyama kuramba chete mamiriro.

Carbohydrate alternation haisi "zvishamiso" zvokudya, zvinhu zvose zvikuru zvakasikwa, sezvo bhuku ose physiology. Vachawana zvishoma mumazuva maviri carbohydrate rokutanga, muviri anomanikidzwa kushandisa yacho wayo simba panobva - mafuta tishu. Pakazopera zuva carbohydrate "nenzara" rechipiri chirongwa lipolysis iri maximized. Zvinenge sokuti, wadii kuramba chete tsinga, zidombo kwezvokudya mumuviri "mafuta"? Chokwadi kuti muviri womunhu anokwanisa kuchinja nokukurumidza mamiriro ezvinhu akasiyana. Uye kana carbohydrate achitsanya rinovapo refu kupfuura mazuva maviri, yaisanganisira kunetseka zvigadziriswe. The muviri anoona zvinhu pamwe kukwana yaunodya kuti makabhohaidhiretsi sezvo kutyisidzira inodzivirira otanga nesimba kuchengetedza hunokosha fuma rinoponesa upenyu-- mafuta kuyangarara pamusoro "kubudiswa" zvishoma chinokosha panyaya iyi, iyo tsandanyama masero.

Chikonzero ichi kuti kudya inonzi carbohydrate alternation anokurudzira kuti pazuva rechitatu kuwedzera kudya kuti makabhohaidhiretsi kupa muviri wako ane "kudzikama" nguva uye "kunzwisisa" kuti makabhohaidhiretsi yokuumba glycogen varinganiswa. The zuva rechina Kudya zvakafanira zvigadzirise mugumisiro.

Nokudaro, muviri anoramba kurasikirwa muviri mafuta, uye tsandanyama dzomuviri kuramba chete mamiriro. Ndiyo kunakisa zvokudya carbohydrate kutevedzana. Menu mazuva yakaderera-carb zvataidya ichi kunosanganisira kudya koteji chizi, mazai, nyama, huku, hove. Ave mukwanisi inogadzirwa izvi ndakarumbidzwa salads akaita nevasiri starchy muriwo kana muriwo nyemba. Mazuva carbohydrate mukuru inokurudzirwa kunwa Porridge pamusoro oatmeal, Buckwheat, mupunga, muchero, Pasta. Sezvo inogona yakabikwa huku yemazamu kana hove sezvo rokuti mapuroteni. Pazuva rechina, zviripo ari pakati nepakati Muterere, umo mari mapuroteni uye makabhohaidhiretsi ndiyo nehasha tsurumete.

Asi sei Munokwanisa uremu kushandisa carbohydrate alternation? Zvakabuda Chokwadi, zvose zvichava zvakasiyana, asi, paavhareji, pamwe kunyatsotevedza kurumbidza nokuda mana-zuva kutenderera Zvinotora pamusoro kilogram yakaisvonaka mafuta.

Chimwezve mukana Kudya ichi ndechokuti yakanaka mupfungwa shiviriro. Mushure zvinodyiwa kusiyane, mumazuva yakakwirira carbohydrate inonaka zino anogona zvorudzi chinhu chinonaka (Chokwadi, zvine mwero). Asi chinonyanya kukosha mukana kushandisa Kudya uyu kuti pakuitika kurasikirwa uremu ari mafuta anoenda, saka, zvokudya kunobatsira kuvandudza chitarisiko uye gym slimming.