Chii chingataurwa muviri kukosha chigadzirwa?

About kwakadaro chinhu sezvo ari muviri kukosha zvokudya, tinonzwa kazhinji. Zvinokosha kufunga kuti vanhu vaya vakasarudza ndigadzirise zvaunodya, kuti zvikuru uye utano. Asi kwete nguva dzose, ukoshi iri akatsanangura zvakanaka, dzimwe nguva sezvo muviri kukosha chigadzirwa anomiririrwa bedzi kwayo caloric kugutsikana. Ko pfungwa ichi, uye sei kusarudza zvikuru kubatsira zvigadzirwa?

Muviri ukoshi - nayo kutaridza chigadzirwa anoti kuti vanosungirwa kundosangana vasiri zvinodiwa wemunhu. Zvichitaurwa zviri nyore, zviri chigadzirwa kuva mukuru muviri ukoshi, rine zvikuru zvakakodzera uye zvinhu zvinokosha kuti vanhu, zviri nyore kuti kugaya, zvikuru vakachengeteka nokuti muviri wayo caloric kugutsikana akafanana kwayo richibatsira.

Pakarepo ndinotizve kuti yakarurama muviri kukosha chikafu rinowanikwa kwenguva refu, uye inosanganisira zvakawanda zvinoumba kuti kuoma kuti nyore kukarukureta. Asi kuti zvaunodya nemaonero, yakakwana ngatikurukurei zvinhu zvishomanana. Ivo:

• Kuvapo mapuroteni, kwemafuta uye makabhohaidhiretsi unofanira kwenyu zuva nezuva kudya.
• Chitsama macalorie kuti kunokosha kufunga vanhu vanoda kuderedza uremu.
• Product glycemic indekisi (GI), izvo zvinoratidza sei zvakanaka nayo wefodya pachitunha.

Vimba mukuronga Muterere yavo yakadai seinotevera nenhamba:

• Kazhinji vanhu zuva vanofanira uparadze 2000-3000 macalorie, apo munhu duku - vanhu vane zvikurukuru vagadzikana mararamiro, uye zvakawanda - vaya vanotenda simba zvakakwana.
• Per zuva munhu anofanira uchapedza vanenge 120 d mapuroteni, 500 d makabhohaidhiretsi uye 80 d mafuta.
• Kunokonzera GI chigadzirwa, kuti kazhinji uremu nokudya nayo.

Uye hazvina zvakakodzera kuverenga yavo, chii chiri muviri ukoshi mishonga - tafura indekisi ichi chichakubatsira kuti nokukurumidza kuwana nzira yavo. Zvinonzi Kazhinji yakanatsa chigadzirwa caloric kukosha uye uwandu muviri (mapuroteni, makabhohaidhiretsi, mafuta, etc.). Ekupedzisira dzimwe nguva yakaratidza kuva chikamu nezuva ndozvakajairwa. GI anoratidza kwete pose pose, sezvo kufungwa pakugadzirira Mishonga menu zvava kudaro kare. Asi zviri zvikuru kukosha vaya vari kuona nenhamba dzavo. tafura iyi, iyo inoratidza muviri kukosha zvimwe zvigadzirwa, kunoita kuti kusarudza zvinhu kuti zvinodiwa iwe, kunyanya kana iwe kuomerera chero zvokudya.

Below ndichapa zvimwe zvokudya zvinokosha kwakavakirwa zvavo muviri kukosha.

Beef - 171 kcal, mapuroteni 18 10 mafuta

Yakabikwa soseji - 197 kcal, mapuroteni 12 15 mafuta, makabhohaidhiretsi 1

Eggs - 53 kcal, mapuroteni 12 12 mafuta, makabhohaidhiretsi 0.5

Kefir - Ki-30, 69 macalorie, 3 mapuroteni, mafuta 3,6, makabhohaidhiretsi 3

Mukaka - Ki-32, 67 macalorie, 3 mapuroteni, mafuta 3,7, makabhohaidhiretsi 4,6

Buckwheat - Ki-50, 351 kcal, 12 mapuroteni, mafuta 2.5, makabhohaidhiretsi 67

Madomasi - tsvimbo 10, 24 kcal, mapuroteni 1, 0.3 mafuta, makabhohaidhiretsi 3

Vakabika matapiri - Ki-65, 76 kcal, mapuroteni -, mafuta 0.5, makabhohaidhiretsi 15.8

Potato chips - tsvimbo 85, 540 kcal, mapuroteni 2, 37.9 mafuta, makabhohaidhiretsi 49

Orange - tsvimbo 35, 37 kcal, mapuroteni 0,7 0,4 mafuta, makabhohaidhiretsi 8

CRACKER - Ki-80, 354 kcal, 11 mapuroteni, mafuta 13, 67 makabhohaidhiretsi

Zvitete pasina achizadza - tsvimbo 80, 548 kcal, mapuroteni 2.7 32 mafuta, makabhohaidhiretsi 61,6

Ndivo tafura chaiyo zvinokwanisika kuwana mumabhuku uye paIndaneti. Kazhinji, chikuru parameters ari muviri kukosha uye zvinoratidzwa pamusoro kavha mishonga. In matafura izvi vadzidze, uye kuvapo mavhitamini uye zvicherwa, izvo zvinokosha zvokuswedera akasimudza Muterere kwevana vaduku, uyewo vaya vanosarudza kugamuchira zvakafanira zvinhu zvisina kugadzirwa chaiyo vhitamini zvivako, uye zviwanikwa zvigadzirwa.

Chii uye sei isu kudya ane hombe paupenyu hwedu chitarisiko uye utano. Dzimwe nguva, kuvandudza kunaka kwoupenyu uye kuti anokwezva mufananidzo kungangoratidza kurega tsvina iri menu dzavo. Fat chinotsiva veal uye chip - inonaka yakabikwa mbatatisi. Kazhinji hazvina kukwana kuderedza uremu.