Daily wokuyera kwemafuta, mapuroteni uye makabhohaidhiretsi (kukarukureta tafura)

Kuti ukwanise zvakarurama kudzora uremu hwako, hazvina kukosha kana uri kuedza itangezve nayo, kana dhayira rutsigiro iwe chero nzira chete kuziva chii nhamba zuva nezuva mafuta, mapuroteni uye makabhohaidhiretsi. The tafura kuchakubatsira kubata nayo iri jiffy.

Rule nhamba imwe: abudirire - pakati nepakati

All muviri kudiwa zvinovaka muviri, micro uye makro-chikamu Chokwadi, zviri chaizvoizvo munhu. Naizvozvo, sezvo vakawanda Masvomhu pamusoro chokuratidza kuti "mwero zuva nezuva mapuroteni, kwemafuta uye makabhohaidhiretsi" chinoitwa pasi zvatinosiita avhareji munhu, mushure menguva uchanzwisisa zvainoda muviri wako, uye tichakwanisa zvishoma kugadzirisa chero chirongwa chete pachavo.

The nyore fomura BZHU reshiyo (mapuroteni kana mafuta, makabhohaidhiretsi) - iri anenge 1: 1: 4. Asi hairevi zvose, sezvo zvakawanda zvokudya zvinobva nezera rako, uremu, upenyu manyorerwo uye migumisiro dzaunoda kuzadzisa. Saka kana uchida zvakadzama kudzidza zvakanakisisa kushandisa nzira iyi zvaunodya, ngatitarisei nomumwe yenhengo dzayo voga.

mapuroteni

Protein - chakakosha chezvinonhuwira nyama dzose dzemuviri. In vana, ndivo zvakakodzera wokukura mukuru - nokuti tishu patsva. Sechivako mapuroteni zvose zvine siyana amino acids, mumwe munhu kunotodiwa.

Vaifarira manyuko mapuroteni ane rakasiyana yakatarwa aminokislo - iri nzungu, kumera zviyo, Sou mukaka, chena nyama huku kana Turkey, hove, yakaderera-mafuta chizi nezvimwe yakavira nomukaka zvigadzirwa, mukaka.

Sarudza uwandu mapuroteni, kwakavakirwa yenyu uremu

The zvazvingava zuva nezuva kudyiwa mapuroteni riri mwero magiramu rimwe nehafu mapuroteni chete kilogram kurema muviri. Zviri chinodiwa kuti 30-35% of zvachose mapuroteni vaiva mhuka mavambo, uye vanosara - chirimwa. Saka, kana munhu kurema mukuru Somuenzaniso, 70 kilogram pazuva anofanira uchaparadza 105 magiramu mapuroteni, chete chetatu iyo, kureva. E. 35 magiramu, zvinofanira kuva mhuka mavambo.

mafuta

Very anotsausa - zvinonzi vaidavira kuti mafuta yaunodya anogona chete kukuvadza iwe nemifananidzo. Chinhu chikuru - zvose zvinofanira kuva nechiyero. Mafuta anokosha muviri, nekuti pasina kwavari, masero akawanda havagoni kushanda zvakanaka.

mafuta All, izvo chete zviripo zvakasikwa, akakamurwa yakazara uye unsaturated, zvikaonekwa nokuda nhamba mafuta acids uye glycerol zviri murwiyo.

zvitatu zvikuru polyunsaturated mafuta acids muviri inoda kuti renguva dzose inoshanda - ndiye Omega-3, Omega-6 naOmega-9. Unogona kudziwana nehove, mbeu nhanga, miriwo anonhuwirira (muorivhi, omuarumondi).

Yakazara mafuta vanosarudzwa mune mari zvachose kunotsanangurwa, saturate muviri pamwe zvakakodzera simba. Asi ngwarira, yakawanda zvine mafuta ari kudya kunoita kuti rakawedzera deposition kuti remafuta akawandisa pamusoro pamasvingo tsinga.

Chii chinoitika kana iwe zvachose kubvisa mafuta?

Chinhu zviripo kuderedza kushoma uwandu kudyiwa inonzi mhiri mafuta, sezvo avo kunobatsirawo muviri haagoni kunzi tsime. Kazhinji, mafuta aya aripo furawa zvigadzirwa, kunyanya mu margarine.

RDA mafuta varume - 100-150 magiramu vakadzi - 85-115. Vakwegura Zvinokurudzirwa kuti kuderedza mafuta yaunodya kuti magiramu 70 pazuva.

Kushaya mafuta anogona kuderedza zvinonyatsorehwa kutapata, matambudziko epfungwa, bowel matambudziko uye duodenal urikanwi.

Kunwisa kuvapo mafuta ari Kudya chinokonzera yakawedzera ropa remafuta akawandisa yomuropa, kufutisa uye rutapudzo okuyeuka.

makabhohaidhiretsi

Makabhohaidhiretsi tiri mumwe chikuru zvinoumba zvataidya daily. Uyezve, zviri chimwe chezvinhu zvinokosha zvinopa simba. Ndokusaka zvinoderedza uwandu makabhohaidhiretsi kuparadzwa zvisina kunaka haazovanzwiri. It kukosha kudzidza kusarudza "zvakanaka" carbs.

The simba kuti ari kusvitsa pazuva ari mumuviri womunhu, inenge-zvikamu zvitatu zvinofanira kukasawedzerwa ne chaizvo makabhohaidhiretsi kunzwisisa chimwe mugumi - nokuda nyore, uye vamwe - iri combustion kwemapurotini uye mafuta. Naizvozvo, nhamba zuva mapuroteni uye makabhohaidhiretsi mu zvaunodya vanofanira hazvo dzinoenderana nokuwanda mafuta.

makabhohaidhiretsi zvose kuti chete anogona kuva pamusoro ndiro rako, mapoka mapoka matatu guru: monosaccharides, polysaccharides uye oligosaccharides. Vose zvinokosha muviri wedu, kana chero mapuroteni uye mafuta havangagoni nyura. Kudeuka Chikamu kupinda muviri makabhohaidhiretsi - nayo monosaccharides uye disaccharides. Ngwarira kana kupinda kunyanyisa shuga muviri wako, chikamu anogona kuunganidza mune tsandanyama uye chiropa sezvo glycogen.

Ndezvipi zvimwe zviri makabhohaidhiretsi?

Uyewo, maererano nenguva kana mwero kugadzirwa simba nomuviri, makabhohaidhiretsi akakamurwa kutsanya uye anononoka (kana, sezvo dzinonzi, zvose nyore uye kunzwisisa).

Slow makabhohaidhiretsi vanofanira kuva zvechigarire chikamu yenyu zuva zvokudya, asi zvakare, Usaita uwandu fuma iyi zvinoenderana sei kushingaira mararamiro iwe kutungamirira. Zvisinei, avhareji mwero zuva nezuva makabhohaidhiretsi - vanenge 350-500 magiramu, ndikasazovapo.

Chimwe chezvinhu nyore wevamiriri rokutsanya carbs ndiyo shuga, sezvo mamiriro ayo maviri chete mamorekuru - ndiye shuga uye fructose. Fast makabhohaidhiretsi (ose zvihwitsi, muchero, muffinit, nezvimwewo nezvimwewo ..) Uri woga pamwe nguva imwe nokukurumidza ropa anenge pakarepo mushure dzataidya, asi ivo Zvibvisike sezvo zvokudya zvichiitika. Saka, zviri zvinodiwa, kana kwete zvachose, ipapo kanenge napo kubvisa kubva zvaunodya zvokudya oversaturated zvakasimba makabhohaidhiretsi. Yeuka, kutsanya makabhohaidhiretsi - huru initiator kuti kufutisa. Naizvozvo, kana uchida vakazvimiririra kuverenga nhamba zuva nezuva mafuta, mapuroteni uye makabhohaidhiretsi, iva nechokwadi kuti kuteerera kare.

Kusiyana wokutanga, anononoka makabhohaidhiretsi vari wefodya unopinda muropa rukova pamusoro yakareba nguva, asi zvinoitika uye zviri zvikuru zvakaenzana, uye mafuta wedzimba muviri hauna kukasawedzerwa.

The zvazvingava daily kwemafuta, mapuroteni uye makabhohaidhiretsi: kukarukureta tafura

Chinhu chinonyanya kukosha kudya - ndizvo nepakati BZHU, netafura nhamba zvakatemwa kunyanya nokuchembera rako uye mararamiro. Yeuka, wose pfungwa kudya zvinenge zvataurwa uye zvokudya hazvimboiti kubvisa zvachose zvaunodya siyana nouipi, zvichisiya chinhu asi miriwo uye miriwo. The huru uye huru chinangwa - nechokwadi chokuti muviri anogamuchira yakakodzera uwandu zvinovaka muviri kuti inoda.

Nokuti vana uye vakwegura mwero zuva nezuva mafuta, mapuroteni uye makabhohaidhiretsi (Table pasi apa) hwakasiyana yekudyidzana. Zvinofanira kufungwa nezvazvo. Kana ukanyatsoteerera kutevera zvose pamusoro yokutenda, uchanzwisisa kuti kuverenga rugwaro chinodiwa mapuroteni, kwemafuta uye makabhohaidhiretsi - zviri, zvarwo, nyore. Uye tibatsirwe zvikuru, kwazvo!

Kwamuri zvakanga yamunenge kusarudza zvakanaka iwe, pazasi pane nhamba zuva nezuva mafuta, mapuroteni uye makabhohaidhiretsi. Tafura varume nevakadzi rine anodiwa tsika dzose.

mhedziso

Nguva dzose zvakanaka kufunga pamusoro Muterere yenyu. Somuenzaniso, pane zvose kwemafuta uye makabhohaidhiretsi havana yakarumbidza nokuti kana ukapiwa chikanyiwa Nemutengo kuti uye, uye mumwe muviri kutanga atanga kuparara makabhohaidhiretsi, nekuti ichi zvinoda ndoda nguva pane kubudiswa kwemafuta. Nokudaro, mafuta vari nyore iiswe chengetedza.

Carbohydrate yaunodya pashure matanhatu kana manomwe o'clock manheru zviri nani kupedza, kana kunyange kubvisa, madeko muviri awana zvishoma nomumugwagwa kwaitora nguva, uye naizvozvo, kupatsanurwa makabhohaidhiretsi haina zvizere, uye jekiseni anosunungurwa mugomba ropa rakawandisa.

Kana muchida, Somuenzaniso, uremu, mapfumo pasi nguva kubva nyore makabhohaidhiretsi, uye mafuta zvakanakisisa zvaparadzwa kubva nzungu kana hove. Uyewo, kushomeka uwandu chena mupunga uye matapiri.

Uye chengeta yomukati pachiyero zvichava nyore zvakarurama dzaona nezuva zvinodiwa kwemafuta, mapurotini uye makabhohaidhiretsi. Tafura panguva imwecheteyo iwe uchava chinokosha mubatsiri.

Uye kuti imi pakutanga zvakanga yamunenge kudzora pachako, edza kutanga chikafu dhayari. Mariri muchaita kunyora pasi zvose vakadya masikati. Uye regai chete kunyora, asi kushanda, uye pamberi kudya kuti nokuyera batch mangé uye overenga zvakadini izvozvo mapuroteni, mafuta, makabhohaidhiretsi uye macalorie. ichi chete kuva chaizvoizvo vakatendeseka, nekuti zvakare-ipapo muviri wako chete usanyengedzwa! Usambokanganwa kuti pane pamwero zuva nezuva mapuroteni, kwemafuta uye makabhohaidhiretsi, izvo nyore kutevedzera.