Protein Kudya kwemwedzi: zviripo, Recipes, wongororo uye zvabuda. Inobudirira zvikuru kudya uremu

Healthy kurasikirwa nouremu kazhinji kubva makirogiramu 0.5 1 pavhiki, Zvisinei, zvose somunhu mumwe nomumwe, vose zvinoenderana kwokutanga mamiriro. Usati uremu pane imwe nokukurumidza zvikuru, unofanira kutaura chiremba wako uye dietitian. Dzimwe nguva lossless utano Anokwanisa kukanda anenge 10 makirogiramu mumazuva 30. Izvi zvinogona kubatsira mapuroteni Kudya kwemwedzi.

Menu: sarudza yakarurama macalorie

Hakusi chakavanzika kuti uremu, unofanira kudya. The mubvunzo chete, chii chaizvo uye mune zvakafanana. Zvakakosha kutevera zvokudya chirongwa uye kudya zvokudya huri pasi ari macalorie, asi panguva imwe chete, muviri unofanira kugamuchira anodiwa mavhitaminzi uye zvinovaka muviri. Saka, zvokudya zvinofanira kuva Chokwadi high quality. Protein Kudya kwemwedzi ine shoma rose zviyo uye noutano mafuta, nomukaka zvinhu pamwe yakaderera-mafuta, wakawondereiko kudai mapuroteni, uye pave nemichero kana miriwo.

Save rudzi kubva nokudyisa

Tinofanira kudya ose 4 maawa kutsigira muviri uye kudzivirira ichi chisingafadzi chakajairika, sezvo nokudyisa. Hazvina kunaka kusiya mumwe zvokudya. Kazhinji, pane vashanu zvokudya intakes: nhatu huru (zvemangwanani, zvemasikati uye kudya) uye mamwe nezvikafu zvishoma maviri anonzi kunyange kwemasikati uye masikati tii. Protein Kudya kwemwedzi zvinoreva mitemo vamwe, asi kuramba zvimwe zvinhu kana kuti kuderedza nhamba yavo inogona kuunza muviri kuti zvaioneka chaizvo zvinobatsira.

chisvusvuro

Sezvo wakanzwa kare, kudya kwemangwanani chinonyanya kukosha kudya masikati, uye ichi haisi nguva apo unofanira kuchengetedza pamusoro macalorie. Zvinofanira kusanganisira anononoka makabhohaidhiretsi uye mapuroteni zvakakodzera kuti tirambe simba pamwero rose zuva uye ramba kudya pasi kuzvidzora. Izvi zvinogona kuitwa kusarudza mumwe anotevera nzira mangwanani:

• miriwo scrambled zai mapuroteni uye tositi bande yose gorosi;
• hafu paavhareji mabhanana, vashoma duku Pancakes akaita furawa Buckwheat pastries uye kuderedzwa mafuta yogati ose.

chisvusvuro

The chikuru Chinangwa ndechokuti kuramba simba tudyo panguva yakakodzera pamwero kusvikira masikati. With basa iri zvakakwana kurarama muchero. Healthy makabhohaidhiretsi uye zviwanikwa shuga acharamba mupopotedzane muviri wako. Uyewo dzakakodzera pasi-mafuta yogati kana chizi, zvakaoma-yakabikwa zai, asi zviri nani kwete kusarudza avo zvokudya wadya mangwanani. Meals zvinofanira zvakasiyana.

chisvusvuro

Protein Kudya kwemwedzi kunosanganisira kushandisa yepamusoro mapuroteni, mumwe vachizvitakudza dose izvo ikasawira kudya kwemasikati. Mamwe noupfu inofanira nyore zvakakwana. Izvi zvingava chimedu wose-gorosi chingwa, steamed kana akabika miriwo uye dzakaonda zvikafu (Turkey). Kana, neimwe nzira, vakavhengana zvakasvibirira Salad pamwe Sarimoni kana yakagochwa huku.

masikati tudyo

Somunhu zvinovaka tudyo sutu makarotsi uye dzimwe mbishi miriwo, duku tsama nzungu kana puroteni bhaa.

dhinha

kudya kwenyu kunofanira kuva akasununguka rokutsanya uye wholegrain makabhohaidhiretsi panofanira kuva dzakaonda mapuroteni (hove kana nyama chena) uye yakawanda yakachena kana ine muto miriwo.

dhizeti

Sezvo dhizeti ndiko kusarudza zvigadzirwa ane macalorie asingasviki 100 paminiti 100 magiramu, kungava muchero, nonfat Pudding kana mondo. Zvinokosha kuyeuka kuti zviri zvikuru chisingadiwi iri kushandiswa inonaka uye nyama, mubatanidzwa uyu DZEMUNHU DZINODZORA kugaya uye kunokonzera chinovira. Saka, zvakanakisisa kudya dhizeti somunhu yoga mundiro, pane mukutora pavo kwemasikati kana kudya kwemanheru. Kana uchida pashure kudya chinhu chinonhuwira, munhu zano rakanaka riri kunwa chemindi munyoro tii, zvokunwa iyi inoshamisa dulls chido chinokuvadza.

Menu: Week One

Zvokudya mudenga mapuroteni hakutsigirwi munhu wakaiswa zviripo. mukana Its huru uvete chaiyo iri kusiyana zvigadzirwa. Zvisinei, zvivanakire, unogona kushandisa zvakada zvokudya nokuda vhiki yokutanga.

Kwakadaro nezvechisarudzo chinhu ine, nezvikafu zvishoma uye nyama uye hove zvinogona zvakasiyana panguva kuda, uye vamwe vhiki 3 vachatarira pamusoro chete. Zvichitevera zvaisazogona dzako, unogona panguva kudya kuwedzera aidya chipunu mupunga, Buckwheat, bhari kana mumwe nechipiriso kana mumwe kana vaviri yakabikwa nembatatisi, zvishoma nezvishoma kuwedzera zvokudya michero nemiriwo yakawanda siyana.

Useful Recipes

Ungakwanisa kuita Siyanisai menu dzavo uye kubika kuti havasi chete zvakanaka, asi tarisai kwavari:

• Veal Steak. Vanoda: nyama (400 g), dema mhiripiri uye munyu kuravidza, mumwe yetea omuorivhi. Kugadzirira: The nyama zvinofanira kusukwa kwazvo, vakachenesa mafirimu uye mudzime neKwayedza matauro. Zvadaro gurwa kukura paitwa, Steak ukobvu haafaniri kupfuudza 2-2.5 cm. Pepper, munyu uye mafuta sanganisa, varikwizire nyama uye siya kwemaawa 1-1.5 kuti impregnation. Shure kwenguva ino Steak furaya pasina mafuta akanaka pakupisa 2 maminitsi. kurutivi nomumwe kusvikira Brown, ipapo unofanira putira mumwe zvidimbu mu foil uye ugozvitumira maminitsi 45. ari preheated muovheni. Kubika panguva madhigirii 200.

• Salad "la Caesar." Unofanira vakabika zvakaoma-yakabikwa mazai matatu, akabika mumwe avhareji huku zamu, matsva wemagaka, Chinese cabbage kana lettuce (400 g), pasi-mafuta yogati, zvishoma munyu uye masitadhi. Nyama racherwa cubes. Cabbage uye gaka wakatemerwa pamadiro. Refills kusanganisa 100 g yogati, mumwe teaspoonful kuti wetsanga duku kwekushinywa munyu. Sanganisa zvokubikisa, kuti Salad kuzoshandirwa, pre-arisase ndimu muto.

Yaizova chido, ipapo kupfuura zvinoita nyore uye kuti zvinhu zvinogona kubika zvinonaka uye rakanatswa ndiro.

Protein zvinodyiwa chete muviri?

Hazvina kunaka kudya mudenga mapuroteni inobatsira chete muviri uye yedaro refu dzokumhanya. Zvinobatsira kwete kuvaka kwetsandanyama. Sei achisarudza pakati waffles uye zai, zai iri nani kusarudza? Ndiyo nzira inonyatsobudirira Kudya uremu - ari puroteni? It chaizvoizvo. Protein kunobatsira ekuderedza nzara, kuwedzera kunzwa mukaguta uye pave kwete uremu chete, asiwo kuchengetedza.

How kuderedza uremu?

Pane zvinhu zviviri zvikuru nzira mafuta rakabviriswa optimizing chero izvi, izvo kushanda kunyange nani kana vari pamwe chete. Ichi muviri uye mapuroteni zvokudya. Monthly Menu uye zvaunodya zvinofanira kushandurwa vachida anobatsira uye unhu zvigadzirwa. Nani asi, kuti zvokudya zvakanaka tsika yenyu utano.

The Golden mitemo

Kune vakawanda mitemo uye mazano kukubatsira kuderedza uremu uye kuvandudza muviri, slimming wongororo zvinopupurira kubudirira kwavo. Heano mamwe acho:

1. Dzivisa "chena" makabhohaidhiretsi (chingwa, mupunga, bota, mbatatisi, Pasta), uyewo zvakakanyiwa namafuta zvokudya, breaded.
2. Kudya chete. Anobudirira zvikuru zvokudya, pasinei nokuti pfungwa kwokungosimbisa tsandanyama kana kurasikirwa mafuta muviri, inobva kushandiswa zvakafanana zvigadzirwa. Chinhu chikuru - kodzero sangana nazvo.
3. Idya yakawanda mapuroteni. Vanhu vazhinji pachena vanozviisa pasi-carbohydrate zvokudya vanotsutsumwa yakaderera simba, sezvavanoita uchapedza macalorie chete kukwana kwomuzvarirwo muviri inoshanda. Enzanisa hafu mukombe mupunga rine macalorie 300, apo 1/2 mukombe sipinachi ndiyo macalorie 15 chete! Mumwe anogona kudya miriwo. Saka zvinokosha zvikuru kuti wedzera puroteni uye bhinzi kuti caloric Reload.
4. Nokusanangura zvakanaka Garnish. Pasta uye matapiri zvakanakisisa ne miriwo.
5. Usanwa macalorie. It hairevi mvura uye unsweetened girini tii, iyo inogona kushandiswa anenge asina kurambidzwa. Asi pamwe zvinwiwa uye facial, uye doro anofanira kungwarira, sezvo kuri zvakavanzika macalorie.
6. Rongai pachako kamwe padumbu vhiki zororo kana vanonzi zuva zvokudya. Ngatitii Somuenzaniso, ichava Mugovera. On nhasi, zvipe kudya chinhu kubva chokwadi kuti haasi kazhinji zvaisanganisira pakudya zvakanaka kudya: aizikirimu, mumwe chokoreti bhaa kana zvimwe zvakadaro. A vhiki zvokudya muviri wako nokukurumidza kuitira kuti kunyengedzazve somunhu keke kwakadaro vhiki, haangaiti mundoparadza zvose.

Protein Zvokudya: wongororo uye zvabuda

Zvokudya mudenga mapuroteni chichabatsira kuderedza ngozi kufutisa, zveshuga uye mwoyo chirwere. zveBhaibheri zvakawanda kusimbisa nyaya dzinovaka vaya vakakwanisa kuderedza uremu, somuenzaniso, pamusoro Dukan Diet uye Atkins. Kubva mapuroteni kuderedza uremu zvikuru inofadza uye nyore, pane kunzwa kuneta uye nokurasikirwa simba uye simba, zvose pasi-carbohydrate zvokudya. Vanhu vanoshandisa Quick mapuroteni Kudya uremu, cherechedza kuti isu makawana unodikanwa vavariro nokukurumidza zvikuru kudarika vaya agere zvimwe wemagaka.

mapuroteni zvikuru sei zvinodiwa kuti mufaro wakazara?

Kuti aponese uremu uye mafuta apo kuramba dzakaonda body mass, zvinokosha kuti adye kubva 0.5 1 giremu mapuroteni paminiti imwe kilogram kurema. Kana kurema anenge 60 makirogiramu, mumwe kudya anofanira ine anenge 20 magiramu ose yepamusoro mapuroteni.

Dukan kudya

Musimboti puroteni kudya kubva yezvokudya French Ducane inoumbwa ina kudya zvirongwa, mumwe pashure pomumwe. A nevamwe chinhu ndechokuti panguva kutanga kwekupwanyiwa havagoni kudya chinhu kunze mapuroteni (nyama, hove, mazai uye shoma-mafuta nomukaka zvokudya) uye kunwa mvura yakawanda (anosvika 3 litres pazuva). It chinotanga nokukurumidza uremu, uye kunoita kuti zvishoma nezvishoma uye refu muronga zvokudya kuitira kuti kurema akarasika haangatongooni kudzoka. Chimwe chakavanzika chirungiso ndiye Dukan Diet O, kana pane, O bran, izvo absorbs mvura iri ura, ndinosika kunzwa mukaguta, kunobatsira kuti mwoyo utano uye kuderedza kupatira. Uremu chinhu chisingadzivisiki uye nokukurumidza.

Nokuti kuderedza uremu zvinofanira akaswedera nouchenjeri

Mumwe makiyi inobudirira nokurasikirwa kilogram wokutanga vagadze chinopfurwa uremu kuti zvakakunakira muviri wako, uye iwe unogona kuramba pasina zvikuru nesimba kusvikira pakuguma kwoupenyu. Kufungisisa munhurume, zera (nomumwe gumi mukadzi rakadzikama uremu inowedzera), nhoroondo yemhuri matambudziko pamwe yokufutisa, yayo chikuva, unofanira kuvaka nzira yako kuna yakanaka uremu. Izvi zvinoreva kuti hatifaniri kuisa isu nezvinangwa zvisingabviri. Zvose zvinofanira akaswedera noungwaru, kusanganisira pachavo utano hwavo.

List yemachikichori zvokudya dzakakwirira mapuroteni kugutsikana

Kana puroteni Zvokudya yave vakasarudzwa, unogona kudya? Heino mazita zvikuru richinaka zvigadzirwa mvumo:

• Mazai. Uyu ndiwo mumwe healthiest uye kupfuura zvidyo zvinovaka panyika.
• Maarumondi. Rine zvinokurisa zvakawanda zvinokosha, kusanganisira vhitamini E, manganese uye magnesium.
• Chicken zamu pasina ganda. Ichi chimwe chezvinhu mukurumbira mapuroteni-vapfumi zvokudya. Zviri nyore kugadzira uye kunaka hakusi hakunakidzi.
• Otsi. Zvichida iyi ndiyo imwe healthiest tsanga panyika, pane chikamu anobatsira faibha, magnesium, manganese, thiamin (vhitamini B1) uye dzimwe muviri dzinoverengeka.
• Curd. Low-mafuta uye kuderedzwa mafuta, chigadzirwa dzine calcium, phosphorous, selenium, vhitamini B12, riboflavin (vhitamini B2), uye zvimwe zvokudya zvakasiyana-siyana.
• Greek yogati pasina shuga. Tasty, utano uye zvinovaka muviri, rine zvakawanda mapuroteni pane yogati kana zvimwe pasi-mafuta yogati.
• Mukaka. Rakanakisisa kunobva yepamusoro mapuroteni, kapu imwe rine vanenge 8 magiramu yakaisvonaka mapuroteni.

The Power mapuroteni

Muviri unoda zvakawanda nesimba kugaya uye kufambisa mapuroteni. Izvi zvinoreva kuti iwe kuzvipisa zvakawanda macalorie. A ndinoiitawo huru zvakare kuti akagara puroteni kudya uye baya jekiseni vanenge 30 muzana mapuroteni kubva zvaunodya kudya anenge 450 macalorie shoma pazuva pane vaya vasingadaro. Kubudirira Kudya uyu kuti iwe kurasikirwa mafuta, kwete tsandanyama. The muviri anoshandisa amino acids mu mapuroteni kuvaka tsandanyama, waasingazotorerwi chete kuti iwe simba, asi kunobatsirawo kupisa macalorie kunyange kana iwe usiri kushingaira.

Chii vanotyisidzira kushaya mapuroteni?

Protein inoshandiswa muchitokisi dzose muviri uye vachishoropodza kuti tsandanyama building, kuramba chetsinga basa, abatsire kugaya, uye hormone muropa Zviyero kuramba yakakwirira kumunetsawo. Pasina nhamba dzakasiyana manyuko mapuroteni mune zvokudya yakakwana, iwe kumhanya pangozi kushayiwa zvimwe amino acids. Somugumisiro - kamari simba sandara, matambudziko yakawedzera kwetsandanyama, pasi wevasungwa uye ndangariro, chinja kwemanzwiro kutsiga ropa shuga yomuropa nezvinetso kana uremu. Mapuroteni anoshandiswa mazuva ose, vanotarisira ose chikamu muviri - kubva ganda uye bvudzi kuti zvomudumbu makemikari uye rokuzvidzivirira zvavo, sezvo vari kuramba kuparadzwa uye anofanira kutsiviwa.

Tips kusika mukuru-mapuroteni zvokudya

Protein Zvokudya (inofambiswa uye zvabuda zvinoratidza kubudirira kwayo) rinoshanda zvechokwadi. Huru zvakwakanakira vari mukukurira nzara, uremu uye kuvaka kwetsandanyama. Chekutanga, zvinokosha kuziva zvakanakisisa zvinopa mapuroteni. Ava zvigadzirwa ane pasi zviri zvine mafuta uye macalorie - dzakaonda nyama, hove, bhinzi, Sou, yakaderera-mafuta nomukaka zvigadzirwa, mazai, nzungu uye mbeu. Iva nechokwadi kuti unosanganisira miriwo zvaunodya ndiye nokusanzwira zvimwe zvinovaka muviri zvinokosha.

Kana uchisarudza nyama, vanofanira kuteerera ayo shoma-mafuta mhando. Kana hove, saka kune fatter nani. Eggs chinhu chakanakisisa rweruzhinji kunobva mapuroteni. Beans kubatsira kunzwa zvizere yakareba, kuderedza nenhanho remafuta akawandisa zvakaipa. Zvinokoshawo kuwedzera yakaderera-mafuta nomukaka zvinogadzirwa zvakadai mukaka, chizi uye yogati. Havana chete kupa zvakafanira mapuroteni, asiwo karusiyamu kuti mwoyo wakasimba uye mapfupa simba.

How kukurira makabhohaidhiretsi?

Kana mapuroteni Kudya kunosanganisira carbohydrate mazuva? Kana kuronga Muterere wako, rurefu zviri mapuroteni, zvakafanira kuti dzisanyanya zvekudya rurefu inorwara makabhohaidhiretsi vakaita zviyo, zviyo, michero, uye miriwo. Rutapudzo kuti kunwa mishonga izvi zvinogona kutungamirira pakarepo uremu, sezvo acharasikirwa yakawanda mvura. Inobudirira zvikuru kudya uremu anopa akavarambidza mashandisiro ezviyo, asi kwete kuramba zvizere vavo.

Kana zvibereko, ipapo vavashungurudze uye kwete zviripo. Zvisinei, mazuva carbohydrate apo mangwanani kana masikati, unogona kutenga shoma bota, Pasta, kana mbatatisi anogona akapawo mune puroteni zvokudya, asi ndiko chete pashure migumisiro okutanga kubudirira. Zvishoma nezvishoma, unogona kuwedzera zvokudya itsva zvaunodya. Vakaronga internet Kudya kwemwedzi, zviripo, kana zviri zvakanaka pakati nepakati, kuva nechokwadi kupa mhinduro.