Kudya kwakanaka kunogona kubatsira kunakidzwa neutano huri nani uye kuwana huremu hwakanaka uye hune hutano, uye hapana chikafu chimwe chete chine zvese zvakakosha zvinovaka muviri zvinodiwa nemuviri, asi chero chikafu chinofanira kusanganisira chikafu chakasiyana siyana, uye mubvunzo unonyanya kukosha. inosara chii chinonzi Dieting system yakakodzera kuonda? Isu tichapfuura neizvi zvakadzama nemazano akakosha ekuti tiwane mhedzisiro yakanaka, saka verenga.
Mazano asati atevera zvirongwa zvekudya
Tisati tatanga kutevedzera chikafu kuti tideredze uremu, isu tinofanirwa kuziva aya nhungamiro uye matipi ekuita chero chikafu chakanaka uye chakakukodzera iwe.
Kutevera kudya kwakanyanya kunogona kukanganisa hutano hwepfungwa
Kune vanhu vazhinji vanoenda kukudya kwakaomarara kupisa mafuta akawandisa mumuviri uye kuderedza uremu, asi mhedzisiro yakaipa inogona kuitika pakugona kwekuziva, kuisa pfungwa, uye hutano hwehuropi huzhinji.Zvisinei, chikafu ichi chinogona kushandiswa kwenguva pfupi. iyo inokodzera chiitiko chiri kuuya chakadai sekubatana kana bato uye iwe unoda Tevera kudya kwakaomarara kuti uremerwe uremu.
Idya zvakasiyana, zvokudya zvine mavara zvakapfuma muzvokudya
Paunenge uchitevera zvirongwa zvekudya, kudya kwese kunofanirwa kubva pakudya kunovaka muviri, semuenzaniso, iva nechokwadi chekuwana 50% yemiriwo nemichero, 25% yezviyo, uye 25% yeprotein.Huwandu hwefiber hunofanira kuva 25-30 magiramu pazuva.muchirongwa chekudya.
Gadzira chirongwa usati watanga kudya
Usati washandisa chikafu, unofanirwa kugadzira chirongwa uye kutenga zvese zvinongedzo zvaunoda, panguva imwe chete, iwe unofanirwa kubvisa zvese zvisingadiwe zvekudya senge zvihwitsi, izvo zvisingagoni kudziviswa.
Idya chikafu chakareruka usati wabuda mumba
Kuti uwane mhedzisiro yekudya, usamboenda kumafaro kana chiitiko kana kubuda mumba zvakajairika iwe uine nzara.Idya saladi kana yoghurt kare, zvinogona kukubatsira kuti usadye chikafu kunze kwemba chinogona kukanganisa kudya.
Haasi mafuta ese akaipa
Inzwa wakasununguka kushandisa zvigadzirwa zvemukaka zvine mafuta akazara (ini pachangu ndinokurudzira yoghurt uye mukaka wakazara-mafuta nekupfapswa kwemuto weremoni), mafuta asina mafuta akanaka uye ane hutano, uye anogona kukubatsira kukuzadza uye kupa simba zvakare, zvisinei, usadaro. kuwandisa kunyange mafuta ane utano.
Kudya kwemazuva matatu
Nekudaro, basa rekutapudza uremu mumazuva matatu ringaita serakaoma, asi kudya kunogona kuteverwa kunobatsira mukudzikira huremu mumazuva matatu chete, uye kuti uwane izvi, unofanirwa kuzvipira kuderedza kudya kwako kwemacarbohydrates uye ( unsaturated) mafuta, uye kurovedza muviri mazuva ese.
Sezvambotaurwa pamusoro apa, kuderedza uremu munguva pfupi kunogona kunge kwakakodzera kuenda kumutambo wemuchato uye iwe unofanirwa kupfeka chipfeko chechiitiko ichi, uye isu tichadzidza mumitsetse inotevera nezvekudya kwakanaka kwemazuva matatu, izvo zvinogona kuwana zvinoshamisa mhedzisiro. , asi inofanira kutevedzerwa.
Zuva rekutanga
- kudya kwemangwanani: 1/2 grapefruit, toast yezviyo, 2 maspuni enzungu butter, uye kapu yekofi.
- Zvokudya: 1/2 kapu yetuna, 1 toast, uye kapu yekofi kana green tea.
- اkwekudya kwemanheru: Chimedu chiduku chenyama kana huku, kapu yebhinzi yakasvibirira, bhanana duku uye apuro duku.
Inoonekwa: Muchero unofanirwa kudyiwa kwemaawa maviri mushure mekudya kwemanheru.
zuva rechipiri
- kudya kwemangwanani: Zai 1, tositi 1, hafu yebhanana, uye kapu diki yekofi.
- Zvokudya: Kapu yechizi yepurazi, zai rakabikwa, uye 1 toast.
- kudya kwemanheru: 2 huku kana nyama kofta, kapu yebroccoli, hafu yebhanana, uye hafu yekapu yevanilla ice cream.
nezuva retatu
- kudya kwemangwanani: Chimedu che cheddar chizi, 1 tositi, apuro diki, uye kapu yekofi.
- اchekudya: Zai rakabikwa kana omelette, chidimbu chechigunwe.
- kudya kwemanheru: Kapu yetuna, hafu yebhanana, kapu yevanilla ice cream.
Kutevera kudya uku kunoita kuti uremerwe uremu mukati memazuva matatu, uchifunga nezvekudya muchero maawa maviri mushure mekudya (sekudya), uye kusawedzera shuga mukofi kana zvishoma zvayo.
Mishonga yekudya kwevhiki nevhiki
Kune dzimwe nzira dzekudya dzinobatsira kuderedza uremu kusvika ku3 kilos muvhiki imwe, uye ndakakusarudzira iwe kudya kunokubvumira kuti udye zvakasiyana-siyana zvekudya uye panguva imwechete inobatsira kupisa mafuta nekukurumidza kupfuura chero imwe kudya, izvi. chikafu chinodaidzwa kuti General GM Motors chakashandiswa kuvashandi veGeneral Motors muna 1985, uye chikafu ichi chakagadzirwa neUS Department of Agriculture, neJohns Hopkins Research Center, kudya uku kunobatsira:
- Kurasikirwa kwehuremu pakati pe3-6 kg muvhiki imwe chete.
- Detoxing muviri.
- Kuvandudza kugaya.
- Wedzera kugona kwemuviri kupisa mafuta.
Heino iyo General Motors yekudya yekuderedza uremu kwevhiki.
Zuva rekutanga
- kudya kwemangwanani: Ndiro yemabriji nemastrawberries.
- Snack: 1 peya.
- lunch: ane Apple.
- Snack: Ndiro yemavise.
- kudya kwemanheru: orenji.
- Snack: Ndiro yezvimedu zvecantaloupe.
zuva rechipiri
- kudya kwemangwanani: Ndiro duku yembatatisi yakabikwa.
- Snack: Chikafu chiduku chevana karoti.
- lunch: Musoro we broccoli, mamwe maflorets akachekwa uye akapiswa.
- SnackNdiro ye cherry tomato.
- kudya kwemanheru: 5 asparagus nendiro yemvuracress.
- Snack: 1/3 yegaka rimwe chete.
nezuva retatu
- kudya kwemangwanani: 1 apuro.
- Snack: Ndiro duku ye cherry tomato.
- lunch: Ndiro yespinachi yakabikwa negaka nematomatisi.
- Snack: orenji.
- kudya kwemanheru: Ndiro diki rekare, sitiroberi uye avocado.
- Snack: Ndiro yemusanganiswa we raspberries nemastrawberries.
zuva rechina
- kudya kwemangwanani: 2 mabhanana makuru kubva mukapu ye yogurt.
- lunch: 2 mabhanana makuru, mukombe wemukaka.
- kudya kwemanheru: 2 mabhanana makuru ane girazi remukaka.
Zuva rechishanu
- kudya kwemangwanani: 3 tsanga dzematomatisi (pano tinoreva matomatisi enguva dzose, kwete cherry tomato).
- lunch: 280 magiramu emombe ine imwe tomato.
- kudya kwemanheru: 280 magiramu ehove yetilapia ine madomasi maviri.
zuva rechitanhatu
- kudya kwemangwanani: 1/2 ye avocado.
- lunch: 280 magiramu ehuku yakakangwa neasparagus uye cherry tomate.
- kudya kwemanheru: 280 magiramu ehovheni yakabikwa salmon, kare uye brussels inomera.
zuva rechinomwe
- kudya kwemangwanani: Ndiro diki yemupunga webrown (basmati inogona kushandiswa) ine chidimbu chewatermelon.
- lunch: Ndiro diki yemupunga webrown ine broccoli uye kapu yemuchero wemuchero chaiwo.
- kudya kwemanheru: Ndiro diki yemupunga webrown nemuriwo wakasanganiswa.
Inoonekwa: Tichaona mukudya uku kuti kunotanga nekudya huwandu hwemiriwo nemichero, uyezve kudya huwandu hwakawanda hweprotein, uye ndinopa zano kune avo vanoda kuderedza uremu mukati mevhiki imwe kuti vashandise chirongwa ichi, sezvo chiri chikafu chakakodzera kuedza. .
Kudya kwakaoma kwevhiki kunopupurirwa
Kurasikirwa nehuremu kurota kwevanhu vazhinji, uye vari kutsvaga chirongwa chekudya chakabudirira kuti vawane mhinduro nekukurumidza, uye zvinokwanisika kutevera kudya kwevhiki kuti uremerwe uremu, uye zvinokwanisika kurasikirwa anenge 3 kg kana kupfuura. .
Heino nzira yakanakisisa yekutevera kudya kwekuparara kwevhiki.
1- Idya miriwo nemichero yakawanda
Kana zvasvika pakutevera kudya kwakakasharara kwemazuva manomwe kuti udzike uremu, ungangoda kudya zvakawanda zvemiriwo nemichero, kana uchidya izvi zvikafu zvichabatsira kubvisa mafuta akawandisa, kuzara kwedumbu uye pfungwa yekuguta, uye miriwo yakanakisa uye michero mukudya ndeye:
- madomasi
- broccoli
- Kare nemuriwo wese wemashizha
- Watermelon, cantaloupe uye cantaloupe
- Sarudzo
- Banana uye orenji
- Raspberries uye strawberries
- Apple uye peach
2- Idya chikafu chine hutano uye chakareruka
Chinhu chinonyanya kukosha kana uchitevera kudya kwekudya kuti uremerwe uremu ndeyekudya chikafu chakareruka kunze kwekudya kukuru, unogona kudya tsanza yenzungu kana oatmeal ne yogurt kana muchero, uchishandisa nzira iyi unogona kuderedza uremu mukati mevhiki imwe.
3- Kusimbisa muviri chikamu chekudya
Maekisesaizi chinhu chakakosha uye chakakosha kuti chero chikafu chideredze uremu.Kuekisesaiza kupisa mafuta kunogona kubatsira mukurasikirwa nemuviri mumazuva 7. Aya maekisesaizi anobatsira kuderedza uremu anogona kuitwa se:
- kusvetuka tambo Shandisa tambo uye svetuka kwemaminitsi mashanu, wozotora zororo, uye dzoka zvakare kaviri mumutsara.
- kushambira: Inobatsira kupisa anopfuura mazana mashanu macalorie muchikamu chimwe chemaminitsi makumi mana nemashanu.
- اzvekumhanya: Imwe yeanonyanya kurovedza muviri mukudya kwakaomarara kunobatsira kupisa macalorie akawanda kupfuura mamwe maekisesaizi.
4- Kurara zvakanaka
Kurara kunokosha zvikuru kana tichifunga nezvekudya kwakabudirira, kunze kwekurara uye kuzorora kwemaminitsi makumi matatu pazuva, kurara kunobatsira kuvandudza metabolism uye kuderedza uremu munguva shoma.
Kudya kuderedza uremu 15 kg
Rwendo rwekurasikirwa nehuremu hunoda shanduko yakawanda uye kudya kwakasimba.Pane kudya kunoderedza 15 kg. Vanhu vakawanda vane mukurumbira pasi rose vakatevera kudya uku.
Keto kudya kwekurasikirwa
Ichi chikafu che ketogenic, chinozivikanwa se keto diet, chinogona kushandiswa kwemavhiki e4 kubvisa uremu hwakanyanya, asi hazvikurudzirwi kutevera kudya uku kwenguva yakareba, nokuti keto inosanganisira kudya mafuta akawanda, kudya. chikamu chepakati cheprotein uye mashoma macarbohydrates, sezvo asingabvumiri Iwe unogona kungodya 4-5 magiramu emakhahydrates pazuva kuburikidza nekudya kwemiriwo ine starchy, zvisinei, keto kudya kunoshanda mukurasikirwa uremu kupfuura 15 kg mu nguva pfupi, uye inotevera kudya kwe keto kunogona kuteverwa pakudya:
- kudya kwemangwanani: Mazai matatu, 3 magiramu echizi, zvidimbu zvitanhatu zvearumondi kana walnuts.
- lunch: 200 magiramu ehuku, 50 magiramu echizi uye ndiro duku ye saladhi.
- Chikafu chemanheru: 100 magiramu ehove yakakangwa nebhotela kana kokonati mafuta.
- Snack yepashure pekurovedza muviri: Peanut Butter.
- kudya kwemanheru: 100 magiramu ehove uye avocado.
- Inwa zvinenge 4-5 litres emvura pazuva.
Mwedzi mumwe chirongwa chekurasikirwa kwekudya
Uri kutsvaga yakanakisa uremu yekudya? Zvose zvaunofanirwa kuita ndezvokutevera chirongwa chekudya ichi nenzira yakarurama kwemwedzi kuti uremerwe uremu, uye inofanira kurangarirwa kuti hapana chikafu chimwe chete chinopa zvose makorikori uye zvinovaka muviri izvo muviri unoda kuti unakidzwe nehutano hwakanaka; Nokuda kwechikonzero ichi, zvinokurudzirwa kutevera kudya kwakanyatsonaka kune zvakawanda zvinovaka muviri zvakadai seprotein nemafuta, pamwe chete nemavhitamini, zvicherwa uye huwandu hwemakhahydrates.
Heino chirongwa chekudya chekuderedza uremu, uye purogiramu inotevera ndeyevhiki uye inogona kushandiswa kwemwedzi nezvokudya zvakasiyana-siyana, nekuzvipira kuitevera sezvo iri kusvika kune uremu hunoda.
Zuva rekutanga
- Six o'clock mangwanani: girazi recucumber mvura.
- 25 am: Oatmeal porridge ine XNUMXg yenzungu.
- 100:XNUMX masikati: Greek yogati (XNUMX gramu).
- XNUMX:XNUMX pm: yakasanganiswa yemiriwo saladhi - hafu yeawa gare gare idya chidimbu chehuku yakakangwa.
- XNUMX o'clock manheru: mukombe wemichero uye kapu yehutu.
- Pahafu yechishanu manheru: kapu yetii isina shuga, nekuwedzera kwemukaka muduku.
- XNUMX:XNUMX pm: Yakasanganiswa yemiriwo saladhi.
- XNUMX pm: Greek yogati kana kapu ye curd.zuva rechipiri
- Nenguva dzehafu dzetanhatu mangwanani, kapu yemvura yemagaka.
- 2 am: Miriwo yakasanganiswa nemazai maviri.
- Gumi nembiri: 100 magiramu eGreek yogurt.
- 10:1 pm: yakasanganiswa yemiriwo saladhi, mushure memaminitsi gumi idya mbiya diki yerenti ine curry uye chili uye XNUMX chidimbu chebrown toast.
- Four o'clock: apuro duku uye kapu ye curd.
- XNUMX:XNUMX pm: kofi nemukaka usina shuga (kapu duku).
- XNUMX:XNUMX p.m.: Yakasanganiswa yemiriwo saladhi.
- XNUMX:XNUMX p.m.: Miriwo yakabikwa nechidimbu chesalmon.
nezuva retatu
- Half past six: girazi recucumber mvura.
- Eight o'clock: kapu ye yogurt uye chimedu chechigunwe.
- Gumi nembiri masikati: 6 tsanga dzenzungu.
- 10:XNUMX pm: Yakasanganiswa yemiriwo saladhi, mushure memaminitsi gumi idya miriwo yakabikwa nehuku yakakangwa.
- Four o'clock: bhanana duku rine kapu yehutu.
- XNUMX:XNUMX: Kapu yetii nemukaka.
- XNUMX:XNUMX p.m.: Yakasanganiswa yemiriwo saladhi.
- 2 o'clock manheru: hafu yekapu yechickpeas yakabikwa ine chili uye XNUMX tablespoons yemupunga.
zuva rechina
- Half past six: girazi recucumber mvura.
- Eight o'clock: Yogati ine nzungu nemichero (inenge hafu yekapu).
- Gumi nembiri o'clock: omelette uye chidimbu chechigunwe.
- XNUMXpm: Yakasanganiswa yemiriwo saladhi - inoteverwa nekapu yehuku kana bhinzi.
- XNUMX o'clock: orenji uye kapu yecurd.
- XNUMX:XNUMX: kofi nemukaka usina shuga.
- XNUMX:XNUMX p.m.: Yakasanganiswa yemiriwo saladhi.
- 2 o'clock: chidimbu chehuku uye XNUMX tablespoons yebasmati mupunga.
Zuva rechishanu
- Half past six: girazi recucumber mvura.
- Eight o'clock: 1 yakabikwa zai, toast nemiriwo.
- Gumi nembiri: 100 magiramu emukaka.
- Awa yechipiri: Yakasanganiswa yemiriwo saladhi, inoteverwa nechidimbu chenyama yakakangwa nemishonga uye 2 maspuni emupunga.
- XNUMX o'clock masikati: mukombe wepapa uye kapu yemukaka wakakora.
- XNUMX:XNUMX pm: kapu yetii nemukaka usina shuga.
- Eight o'clock: Yakasanganiswa yemiriwo saladhi.
- XNUMX o'clock: Yogurt nenzungu uye michero.
zuva rechitanhatu
- Half past six: girazi recucumber mvura.
- Eight o'clock: zai rakabikwa uye chikamu chechina chembudzi.
- Gumi nembiri: 100 gramu ye yogurt.
- Awa yechipiri: Yakasanganiswa yemuriwo saladhi, chimedu chesalmon yakagochwa kana nyama yemombe, uye maspupu maviri emupunga.
- XNUMX o'clock masikati: mukombe wemichero uye kapu yeyogati.
- XNUMX:XNUMX pm: kofi nemukaka usina shuga.
- XNUMX:XNUMX p.m.: Miriwo yakasanganiswa.
- Nine o'clock: kapu yechickpeas yakabikwa ine chili kana curry.
zuva rechinomwe
- Half past six: girazi recucumber mvura.
- Eight o'clock: Muto weLentil nehanyanisi nemhiripiri inopisa, uye chikamu chechina chechingwa.
- Gumi nembiri: 100 magiramu emukaka.
- Awa yechipiri: Yakasanganiswa yemiriwo saladhi.
- Awa yechipiri: chidimbu chenyama yakakangwa uye yakabikwa basmati mupunga.
- XNUMX o'clock masikati: apuro duku uye kapu ye curd.
- XNUMX:XNUMX pm: tii nemukaka usina shuga.
- XNUMX:XNUMX pm: miriwo saladhi.
- XNUMX o'clock: Greek yogati kana plain yogati ine nzungu uye michero.
Kunze kweiyi chirongwa chekudya, iwe unofanirwa kutevedzera aya matipi ekuderedza uremu:
- Idya 5-6 kudya pazuva: Panzvimbo pekudya kukuru kwe3, edza kugovera kudya sezvinotsanangurwa pamusoro apa zuva rose; Kushandisa zvidya zvishoma, asi zvinopfuura 5 kudya, kunodzivirira acidity uye kuputika, uye kunobatsira kuzadza dumbu pasina kunzwa nzara.
- Iva nekudya kwemanheru: Kunyange zvazvo kudya kwemanheru muchirongwa chekudya chiri pamasere nepfumbamwe manheru, ndinokurudzira kuti udye kudya kwemanheru pamberi pe8 manheru.
- Inwa mvura yakawanda: Kunwa 6-8 magirazi emvura zuva rega rega kunobatsira mukubudirira uremu.
- Idya fiber yakawanda: Munhu anoda zvishoma magiramu gumi nemashanu efiber pazuva, sezvo anobatsira kugaya uye utano hwemwoyo, kuwedzera pakuderedza uremu.
Oats, lentils, flaxseeds, maapuro, uye broccoli ndezvimwe zvezvinhu zvinoshamisa zvefiber.
Calorie kudya
Paunenge uchiedza kuderedza uremu, zvinodikanwa kuderedza makorikori, kungave nekudya zvishoma zvekudya kana kuita mamwe mabasa emuviri kuti uzvipise.
Vazhinji vanosarudza kudya kwekoriori ine 1500 macalorie mukudya kwako, asi tisati tataura nezvekudya uku, tinofanira kutanga kuti huwandu hwemacalorie hunoenderana nezvinhu zvakawanda senge basa remuviri rinoitwa nemunhu, murume kana mukadzi, zera, kurasikirwa uremu chinangwa. , uye hutano huzhinji.Zvikafu zvinotevera zvinofanirwa kuverengerwa mukudya kwekoriori:
- اZvemuriwo zvisina sitachi: Watercress, sipinachi, broccoli, cauliflower, howa, matomatisi, uye kare.
- michero: Zvibereko, maapuro, mapeya, michero yecitrus, mavise, mazambiringa, nemastrawberries.
- Miriwo ine sitachi: Mbatata, pizi, mbatatisi, squash, mabhanana nesadza.
- اZvehove nezvemugungwa: Salmon, oyster, shrimp, sardines, uye mackerel.
- mazai: Idya zai rose, sezvo chena yakapfuma mune zvinovaka muviri kupfuura yolk.
- Nzvimbo dzeprotein yezvirimwa: Tofu, tempeh, vegan protein poda.
Huku nenyama: Huku, turkey, nyama yemombe, gwayana. - Whole grains: Oats, brown mupunga, quinoa, bulgur, uye bhari.
- Legumes: Chickpeas, bhinzi, nyemba (marudzi ose).
- mafuta ane utano Avocado, olive oil, unsweetened kokonati, avocado mafuta, kokonati mafuta.
- Zvigadzirwa zvemukaka: Yakazara-mafuta kana semi-fat yogurt, kefir uye yakazara-mafuta cheese.
- اKune mbeu nenzungu: Maarumondi, nzungu dzemakadamia, mhodzi dzenhanga, mhodzi dzeflakisi, mhodzi dzesunflower, bhata renzungu, uye tahini.
- Mukaka wemuriwo usina shuga: Coconut, almond, cashew uye hemp mukaka.
- zvinonhuwira: Turmeric, garlic, thyme, cayenne pepper, dema mhiripiri, uye rosemary.
- kupfeka(kupisa saladi): apple cider vhiniga, muto weremoni, garlic powder, uye mustard.
- Zero Calorie Drinks: Mvura: kofi, green tea, mvura inopenya.
Iva nechokwadi chekuti wadya zvekudya zvine fiber yakawanda uye mapuroteni akanaka pakudya kwega kwega.Zvese zvadudzwa pamusoro apa zvinosarudzwa kubva muboka rega rega zvine musanganiswa weprotein, fiber, non-starchy uye starchy muriwo (muzvishoma) Tevedzera macalorie kudya uye kudya 3 main meals, uye kaviri pazuva, zvinogona kubatsira mukuonda.
Kudya kwekuyamwisa zuva rega rega kilo
Vamwe vakadzi vanoyamwisa vanotenda kuti kuyamwisa kunobatsira mukuderedza uremu mushure mekusununguka, kunyangwe kuyamwisa kunogona kupisa macalorie akawanda, asi iwe unofanirwawo kudya anosvika mazana mashanu ekuwedzera macalorie mukudya zuva nezuva.
Mubvunzo ndewokuti, ndechipi chikafu chakakodzera kune amai vanoyamwisa vanogona kuderedza uremu pavanenge vachiona kuti mwana anowana zvinovaka muviri zvinodiwa pahutano hwake? Tichadzidza nezvazvo mumitsetse inotevera.
1- Inwa magirazi masere emvura zuva nezuva
Kunwa mvura yakawanda zuva nezuva ndicho chinhu chakanakisisa kuti amai vanoyamwisa vaderedze uremu. Sezvo mvura ichibatsira kubvisa huremu hwakawandisa, inodzora tembiricha yemuviri, uye ichigadzira mukaka wakawanda panguva yekuyamwisa, kunze kweiyo mvura inobatsira kuzadza dumbu uye kudzivirira kudyisa.Inotevera ndiyo nzira yakanaka yekunwa mvura kuti amai vanoyamwisa varasikirwe ne makirogiramu pazuva:
- Inwa kapu mangwanani mushure mekumuka.
- Inwa makapu maviri hafu yeawa pamberi pekudya kwemasikati, uye usati wadya zvakare.
- Zadza bhodhoro remvura nekuwedzera madonhwe mashoma emuto weremoni uye uinwe zuva rese.
2- Idya chikafu chine hutano kuderedza uremu uchiyamwisa
Kuti uteedzere kudya kwakanaka uye kunovaka muviri kune amai vanoyamwisa, unofanira kutanga uine chokwadi chekuti unowana makorikori akakwana nekuti kune kutsva kwakawanda sezvambotaurwa panguva yekuyamwisa, uye kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchidya chikafu chekudya, unofanirwa kutanga waita chokwadi chekuti wawana macalorie akakwana nekuti kune kutsva kwakawanda sezvambotaurwa panguva yekuyamwisa, uye kana iwe uchiita maekisesaizi uye kuderedza macalorie, matambudziko ehutano achaitika, amai vanoyamwisa vanofanira kudya nhamba yakakodzera yemacalorie.
Iwe uchada kuwedzera 300-500 ekuwedzera macalorie pazuva pakudya kwako, zvichiita kuti huwandu hwekudya hwako hwezuva nezuva husvike pakati pe2200-2500. Zvinotevera ndizvo zvakakosha zvekudya zvinofanirwa kudyiwa kuderedza uremu panguva yekuyamwisa:
- Michero nemuriwo zvakaita semabhanana, maranjisi, mabheri, sitiroberi, sipinachi, broccoli, makaroti nemagaka.Karoti kana maapuro anogonawo kudyiwa sechikafu.
- Mapuroteni asina kuonda, akadai sehuku yakakangwa, yemombe isina mafuta, nehove.
- Mafuta ane hutano Zvakakosha kudya mafuta akanaka panguva yekuyamwisa uye kudya, semuenzaniso, maarmonds, walnuts, mbeu dzechia, hemp mbeu, quinoa, mafuta omuorivhi, avocado uye mafuta ekotapeya.
3- Kuekisesaiza zvine mwero
Kuti uve nechokwadi chekurasikirwa nehuremu panguva yekuyamwisa, iwe zvakare uchafanirwa kurovedza muviri kuwedzera kune yako yekudya, uchiziva kuti hutsinye hwekudya uye kurovedza muviri kwakanyanya kunogona kukanganisa kugadzirwa kwemukaka une hutano kune vanaamai vanoyamwisa. Saka chenjera pamusoro peizvi.
Postpartum Exercises inogona kukamurwa kuita zvikamu zviviri:
- Cardiovascular exercises
- Kusimudza simbi
Izvi zvinofanira kuitwa zvine mwero.
4- Dzivisa kukurumidza kudya
Kunyange zvazvo uchitevera kudya kuitira kuti uremerwe uremu panguva yekuyamwisa, chinhu chimwe chinokosha chinofanira kufungwa nezvazvo: kugadzirwa kwemukaka wezamu; Nokudaro, pfungwa yako inofanira kutanga iri pakupa mukaka unodiwa kumwana wako, wozotevera kudya kwakanaka uye kunovaka muviri kuti uremerwe uremu.Paunorasikirwa uremu nokukurumidza, mukaka uchaderera panguva yokuyamwisa.
Diet Sally Fouad pachezvake
Kana iwe uchida kuderedza uremu nenzira ine hutano uye yakachengeteka, iwe unofanirwa kutevedzera iyo Sally Fouad yekudya, zvinoenderana nekudya huwandu hukuru hwekudya zvine hutano.
- Inwa kapu yemvura inodziya umo madonhwe mashoma emuto weremoni nechipunu cheuchi zvinowedzerwa pakarepo mushure mokumuka uye anenge maminitsi makumi matatu tisati tadya kudya kwemangwanani.
- Kwekudya chamangwanani, idya zai rakabikwa nechidimbu chemafuta akazara-chizi uye chikamu chechina chechingwa chebrown, nemhando ipi zvayo yemiriwo yakadai secucumber kana lettuce.
- Kudya ndiro yesalad ine lettuce, watercress, magaka, matomatisi uye muto wemononi, pamwe nekuwedzera mafuta emuorivhi (hafu yeteapuni), nendiro diki yesopu yemuriwo nehuku pasina kuwedzera mbatatisi, pamwe nechikamu chechina cheyakakangwa. chingwa kana zvipunu zvitatu zvebasmati mupunga.
- Snack chero mhando yemuchero.
- Kwekudya kwemanheru, ndiro ye saladhi inosanganisira tomate (muchero muduku), cucumber, uye watercress, pamwe nekuwedzera kwechidimbu chekottage cheese.
Kudya kwekuyamwisa Sally Fouad
Kuyamwisa kunogona kukubatsira kuderedza uremu mushure mekuita pamuviri.
Mukadzi anoyamwisa anorasikirwa nemacalorie anopfuura 300 pazuva paanenge achiyamwisa.
Kune chikafu chevanaamai vanoyamwisa kubva kuSally Fouad chinogona kuteverwa kuderedza uremu.
- اIwe uchadya mashoma macarbohydrates: Kuderedza kudyiwa kwecarbohydrates kunogona kubatsira mukurasikirwa nekurema nekukurumidza panguva yekuyamwisa.
- Kuita maekisesaizi: Mushure mokusununguka, mukadzi anofanira kuita zvishoma zvishoma kuti aderedze uremu. Naizvozvo, Sally Fouad anokurudzira kuti uite mamwe maekisesaizi akareruka sekufamba uye kumhanya, chero izvi zvikaitwa zvine mwero.
- Usadzivisa chero kudya: Vamwe vanaamai vanoyamwisa vanorega kudya vachifunga kuti izvi zvichaita kuti vaderedze uremu.” Kutaura zvazviri, kurega kudya kwemangwanani kana masikati kunononotsa kushandiswa kwemetabolism, zvichiita kuti ushaye simba uye upise macalorie akawanda.
- Idya fiber yakawanda sesnack: Kushandisa maapuro, oats, maranjisi, mashizha mashizha emiriwo, magaka, nezvimwewo. Izvi zvikafu zvakapfuma mufiber zvinogona kubatsira kuzadza dumbu, saka nzira yakanakisisa ndeyokuzvidya pakati pekudya kukuru kwekudya panguva yekuyamwisa.
Kudya kwekuonda kwevarume
Zvinozivikanwa kuti varume vane mhasuru yakawanda kupfuura vakadzi, uye nokuda kweizvi, vanorasikirwa nemakoriori akawanda pazuva.Kurasikirwa kwehuremu kunowanzoitika nokukurumidza kupfuura vakadzi, zvisinei, varume vangada kudya kwakanaka kuti vaderedze uremu, heino kudya uku.
Kushandisa huwandu hweprotein
Zvokudya zvakanakisisa zvekurasikirwa kwehuremu muvarume ndezvisarudzo zvinomubatsira kuti anzwe akakwana uye kuchengetedza mhasuru.
Tarisa paprotein.
Zvakadaro, kusarudza mhando yeprotein yakanaka ndiyo yakakosha.Zvakakosha kudya huwandu hwakakwana hwemaamino acids, ayo ehutano hwese uye kugadzira tsandanyama nekudzivirira.
Dzidza kubika kuti uremerwe uremu
Imwe nyanzvi yezvokudya muNew York City yakati: “Zvakakosha kuti murume adzidze kugadzira zvokudya kuti aderedze uremu nokukurumidza.” Somuenzaniso, saradhi yaKesari inogona kugadzirwa nehuku kana kuti kubika muto wembambaira kana wemuriwo. kudya uye kuva noutano hwakanaka, uchanzwa waguta nokukurumidza.” Mukuwedzera, rega kudya zvokudya zvakagadzirirwa uye zvinokurumidza mukati mezvokudya.
Hezvino zvikafu zvakanakisa zvekurasikirwa nehuremu zvevarume:
- Low-fat Greek yogurt (isina shuga).
- Hove dzakadai sesalmon kana tuna dzakapfuma mu omega-3 fatty acids, inozivikanwawo semafuta akanaka.
- Huku uye turkey (yakaderedzwa mumafuta nekubvisa ganda).
- Zvidimbu zvidiki zvemombe, senge steak kana filet.
- Cottage cheese (asi pasina munyu).
- Bhinzi (legumes), bhinzi nhema, pizi, pizi kana cowpeas.
- Zviyo zvakakwana sequinoa, bhari, mupunga webrown kana buckwheat.
- Yese yakasviba miriwo miriwo, kusanganisira kare, sipinashi, uye broccoli.
- Zvibereko zvemarudzi ese (kudzivisa mazambiringa nemango kana kuzvidya zvishoma).
- Nzungu dzemarudzi ese semasnacks.
- Peanut butter uye wholegrain crackers sechikafu.
