Kai tōtika tika i roto i te whakangungu: kai tahua me arotake. Tika kai tōtika i mua i a muri mahi

Tau i muri i te tau, kei te hoko atu rongonui te āhua noho hauora. kai tōtika Totonu, mahi, faka'ehi'ehi mei peu kino - he au i roto i nga whenua whakawhanakehia katoa. Ētahi iwi, ki te kia pīrahi me ataahua, kōwhiri hoki he kai, etahi ia - haere ki te whakangungu. Ko te kōwhiringa pai ko te ki te whakakotahi i te kai hauora, me te kaha i roto i te omaoma ranei i te taiwhanga.

Ko te mau parau tumu o te kai tōtika tika

Tika kai tōtika i mua i a muri mahi ko tetahi o te taime tino nui i roto i to koutou āhua. Whakaae, he tokomaha i haere mai ki te whare, ina kite ratou i te mea tino te āhuatanga: hope ngako kau, i reira ko he "pia" kopu, waewae i hanga cellulite kinongia. Taua iwi, i muri i nga tau o te mangere me te mangere i te whakangungu tino fakangatangata ratou i roto i te mana. Na ka matau e whai ratou kahore he kaha. Ko te arorau tenei. ka korero tetahi kaipara koutou e kore o Calories me whai he pānga tōraro i runga i tou ahua rite te pai kia rite ki to ratou tini. Na reira, tūtohu tohunga ki te haere i runga i te kai motuhake - hākinakina i roto i nei e kai koutou i te kai i roto i te nui, i te wa ano ka waiho te reira whai hua, me te tōtika.

he maha o ngā āhuatanga Totonú kai tōtika i roto i te whakangungu kua:

• Kāore he matekai.
• Kaua e overeat me ki te kai i roto i te hohoro.
• He he he hiahia i te wā ngā.
• I mua i te tīmatanga o ngā akomanga Me ki kōrero ki te tākuta hākinakina i te pūkenga kai ranei.

Tümanako, ki te he tahua mo koutou ki te kia ngaio. Ka tangohia e ia ki pūkete koutou tinana tinana, te taumata ahotea, me te momo o te hākinakina e mahi koe.

tikanga

Ko te hōtaka o te whakangungu me te kai tōtika tika ka aua tohorā e rua, i runga i nei ki te hanga i to koutou ra. Hanga he hōtaka o te kai ia kia taua i mua i te haere ki te ruma whiwhi koe nui pūmua. Wahi e hiahia ana koe ki te kai mo te 2 haora i mua i to koutou tūmomo. Best o katoa, ki te te tunua te reira i roto i te oumu ranei te wahi nui o te paopaohia ika kai, i mahi ai ki e tika ana purini Pease me pi kohuatia. Ki te, e kore e tika ki te hōtaka mahi kōhikohiko tikanga tiki ki te kai, ka taea e kai koe hua miraka ranei hua mo te hawhe haora i mua i te whakangungu me te i muri i te kai tapawha i te kāinga.

He kōwhiringa pai e kia wahia e kai: i reira ko Me maha engari i roto i nga wahi iti. Tümanako - 6 wa he ra mo te 200-300 karamu. Ko te aronga i runga i te pūmua production. kia hoki kia hakari i roto i te kai warowaihā, no te mea kahore ratou e kore koutou e whai i te pūngao me te kaha ki te mahi. e kore e taea te mahi i No ngako me, engari me te mea he iti i roto i te kai o ia rā. Taku ngā rā hanga kia kua i koe te wa ki hākinakina me te mahi e kore e anake, engari ano hoki i runga i te toenga pai-tika ana.

Ko te tūranga o te parakuihi

Ko tōna aroaro he pono ki te whakarato tōtika tika. A, no te whakangungu tona misioni riro nui atu, me te kawenga. Kia aroha mai, e kore e maha iwi e kai i tetahi mea i roto i te ata, kōrero ki te meka e kore i ano rų ake o ratou tinana i muri i okiokinga o te po. Ko he he tenei. hiahia Parakuihi, kahore reira e kore e waiho e koe taea ki te tākaro hākinakina, no te mea e ite koe pai. Haora o te whakangungu ia ra, me te kai te ata auau - te huinga angitu tino i roto i ngā o te whaiaroaro. āta, Ki te koe mo etahi take e kore e kai koutou i te parakuihi tāpuekina ratou ki tenei tukanga. Whakapono ahau, i roto i te heke mai tata kore e waiho e koe reira, ka rite ki mua i pai he taua pai.

parakuihi mateoha, whakaae koe ki te aukati i koe i opue i tina me te tina. Ko te hunga iwi e kua taunga nei ratou ki te horomanga kai ata, e kore e whai raruraru pūkoro, he kaha ake me kaha ratou, to ratou he huru pai. Ki te whakaara ake koe, koutou kahore hiahia, haere hoki te toitoi, me te tango i te ua taa. Whakaongaonga tenei whawhe te ahua o te kai. Excellent kōwhiringa parakuihi mo te pāreti kaipara hei, scrambled hua ki huawhenua, taro witi katoa ki te tīhi ngako-iti. A, no te kahore he wa, ka taea e koe te oaoa i te milkshake, ka hopu parakuihi i runga i te mahi.

Rota o te wai me te muka

Tenei ture ki roto ki o koutou hinengaro. Tika kai tōtika i roto i te whakangungu tā te whakamahi o te muka, i āwhina te tinana ki te pure, ki te maka o tāoke. I tua atu, ka taea e tauturu i te reira ki te whakatutuki i te absorption o ngā matūkai. kitea te muka i roto i huawhenua, hua, otaota, harore. kia te kai o te kaipara e pā ana ki 400 karamu o enei hua. A kia hoatu hea te raiona a ki te huawhenua - ko ratou te pai tino. Okotahi - te rīwai, kia tona whakamahi kia whāiti ki te iti. Engari, okioki i runga i hupa paukena me te broccoli, tiu huawhenua o zucchini, eggplant me te kāroti.

Ano, inu nui o fluids. I raro i tona mana kokiri te muka i roto i te whēkau, reira whakaongaonga nakunaku. auau rā Mōkito - 2 rita aerated wai parakore. Ko te kaha ake faaohipa koe, te inu atu e hiahia ana koe ki te faaî i te supply ngaro. Tirohia ki te whai koe i nui te wai, he mea ohie. Ki te mahi i tenei, e hiahia ana koe ki te titiro i te mimi: ki te tona tae taonga, e hiahia ana koe ki te inu atu fluids.

Kaua Me ahau ki te aukati ngako?

Tika kai tōtika i roto i te whakangungu mō ngā kōtiro me takatu whai wāhi te whakamahi o lipids, ahakoa tokomaha o ratou hangatonu e pai. Kia mahara: ki he faufaa kaha ngako mahi tinana. I roto ia ratou Ko te maha nui o hormones, e te whai wāhi mātātoa i roto i te tukanga o te tahunga o te lipid waipara. Ano, ko te aroaro o te ngako i roto i te kai heke te secretion o taiāki huka, e faafariu te kūhuka i roto i te ngako subcutaneous. Fakatatau ki ai, ka waiho koutou hope ngāwari i runga i te kanohi riro kikokore, me te ataahua.

Me te tinana i te ngako tika pera-ka karanga: Omeka-6 me te Omeka-3. E kitea te tokomaha nui o ratou i roto i te ika, me te kaimoana, na kia mohio ki te whakauru ia ratou i roto i te kai. Ka taea te kai i te ika tetahi, ki te kahore hoki parai, ka paowa putanga. Best o katoa, ki te mea i kohuatia ki, tunua koromamao ranei. He iti whaihua ngako kararehe, ahakoa he tika ano hoki a reira mo te absorption o te tahi mau huaora. Ki te whakatau i te tono mo ratou, ka taea e kai koe mo te parakuihi i te pata iti.

Nutrition i mua i mahi

Ka rite ki kua whakahuatia, Me wahie te tinana ki te tīmatanga o ngā akomanga. Tika kai tōtika i mua i te whakangungu whakarato te tahua: he paopaohia ngako-iti, me te Buckwheat, raihi me te heihei, hēki i pūmua me huawhenua, oatmeal me nati. Kua riro enei rihi Talafungani o te momo mo te kaitäkaro. ihirangi caloric te kupu kia kia rawaka. kai mōmona pērā i te peihana o hupa te nui o huamata ranei, e hiahia ana koe ki te kai mo te 2 haora i mua i te piha haapiiraa. kai reka rahi iti o - te wahi o te kai, mo te tauira, e taea e ki te kai mo te hawhe haora i mua i te whakangungu.

Ki te faaohipa koe ki te hanga uaua papatipu, 40 meneti i mua i te haere ki te omaoma, kai atu hua ki iti taupū glycemic: hīmoemoe, aporo, maha, aperikota,. Whakaaetia te hua: blackcurrant, parakipere, pafa'ihia. He pai ki te inu i te wiri pūmua me te kapu o te kawhe. Ka Me te tuatahi ki te hanga ake uaua rawa, te tuarua - mobilizes ngako hoki ki te tinana te whakamahi i te reira rite wahie.

A, no te tākaro hākinakina i roto i te tārere tonu

I mua i te piha haapiiraa a muri ratou he mea nui ki te kai tōtika tika i roto i whakangungu - te whakamahi o te wai. Te hopu ake i roto i te whare, inu nui taea. Kore, ka waiho koutou hiamoe, puhoi, me te huakore. e kore e e haere i runga i te matewai, inu tonu. A, no te e hiahia ana koe ki te Homai he inu iti, he kua dehydrated koutou tinana. Na ko Kāore tenei. Ki te tau, i te mau farii ohipa te kawenga mō te hiahia mo te inu, ngaro ratou tūtohutanga. Na reira, e kore koe e ite tonu e hiahia ana koe he wai. Ko te tohu matua o te maroketanga he:

• Ānini.
• mangai maroke.
• ngutu chapped.
• Whanoke.
• Pau te.

kia titiro inu tikanga rite tenei: i mua i te haere ki te inu i te karaihe o te wai i roto i te inu īngoa katoa 15 meneti. Ki te he kaha mahi tinana, me te pumau neke atu i te haora, ko reira taea kotahi haora i mua i ki te whakamahi i tetahi pūngao tūturu: tea matomato, huaora huawhenua hou, mānihi kākano, wai hua korari romia. Kaua e whakawhirinaki ki te ritenga taonga-hokona, kia koutou ake inu.

i muri i te whakangungu

tūtohutia mau ki te kai i roto i te 20 meneti tuatahi i muri i te kura. Ki te kore koe e noho ki te tepu mo te 2 haora i muri i te otinga o te whakangungu, te pai o reira e kore e waiho nui: ko te hua i roto i te uaua papatipu ka noho i te iti. karanga bodybuilders tenei wā o te wā "matapihi anabolic" mo te whakamahi o pūmua me te warowaihā. He aha e kai koutou i roto i tenei wa, ki te haere ki te whakapiki ake i rōrahi uaua. He maha kōwhiringa tahua: scrambled hua ki huawhenua, me te pita taro, korukoru ki te taro mangu, wai hua me te tīhi, ika me te paopaohia huamata, totokore ki te waiu, Pease purini me te kai kohua, me pera i runga i.

hāngai tōtika tika i roto i te whakangungu i kai iti-ngako e ngā tetahi-toru o te warowaihā, e rua - o pūmua. Hei kapi atu ratou kararehe, inu mānihi. whiu inu pūmua Natural te i roto i te Pūhanumi te ranunga o hua pūmua, te waiu, pata, me te nati. No te sweets, ka taea e koe te tāpiri i te honi me te wāhanga o te panana. Ka taea te whakamahi i tēnei cocktail i mua i mahi, a i te waenganui o te whakangungu.

He aha te mea rāhuitia?

Tika kai tōtika i roto i te whakangungu he kotahi mahi whāinga - ki te whakakore i te ngako, me te riro uaua papatipu. Na reira kia whakaitihia lipids i roto i te kai. Ki te he ratou i roto i to koutou kai i te rota, āta ratou iho te nakunaku me whakawhenumi o ngā matūkai me te huaora. kia hoki kia rite kai pūmua ngako-iti: e kore waewae poaka me te heihei. Engari, takai ratou ki pēkana heihei kūao ranei. Kia tupato ki ngā hua miraka. Hokona anake tīhi-ngako iti, tīhi, miraka pē, waiu, me te miraka pē. Engari ka kia whai hua ika hinuhinu. Ko te okotahi ahuareka ki te ture.

kai tōtika tika i roto i te whakangungu i te omaoma - te kokonga. Ki te wareware koe i te reira, te pānga i runga i mahi, ka kia tata unnoticeable. Na reira, te whai i nga ture taketake o te kai hauora, me te whai hua. I tua atu, ki te taea noho i roto i te rangi hou i te rota o te wā ki te tākaro hākinakina, eke te pahikara, kaukau. I roto i te poto, kia mau te āhua kaha. Ka āwhina i tenei katoa ki te whakatutuki i ngā hua tere, me te hanga i taua mea pai atu.