Meals i te tākaro i roto i te omaoma: reka, me te hauora

Omaoma - he wahi o te mahi i runga i to koutou tinana. Ko ia tangata e to ratou ake whāinga me te hiahia, tei reira ki runga ki a ratou, me pehea ki te kai i roto i te whakangungu. Heoi, ko te pūtake mo te anake katoa.

Basics o kai tōtika pai

he tika tika kai tōtika mō te ngaronga taimaha hua taimaha ranei e kore e anake, engari noa hoki te ora o te tinana.

Ngaahi Tefito'i Mo'oni o kai hauora:

- te kore o te ururua kai;

- hautanga kai auau;

- rawaka Calories mo te mahi noa o te tinana;

- te whakamahi o ngā rahinga nui o huawhenua me hua;

- te whakamahi o ngako hauora;

- te whakamahi o te nui rawaka o te warowaihā puhoi;

- huaora.

tūtohu Doctors kai atu huawhenua, me te hua o te take rohe - whakaritea te ao e na e te katoa whai hua tino mo te rauropi tupu i roto i te wāhi taketake. kia kua iti hua tāwāhi, rite te kai, a kihai i rite ki te pūtake o te kai tōtika.

kai tōtika tika me hākinakina

Ēnei āhuatanga anake e kore e mahi i waho te huarahi whānui e kore e taea te tae i te whāinga. Anake te whakakotahi tika te kai tōtika, me te hākinakina, koutou e taea te whakatutuki i te hiahiatia ngā hua.

He mea nui ki te mohio e te kai hauora - ko kore noa he fakangatangata o te reka, kai starchy, kai haratau. Ko te mea matua - te ngaro o te nui tarepa o Calories me te ōwehenga pai o te pūmua, te ngako, me te warowaihā i roto i te kai. He tono mo te whakamahi o te tatau i te maha o Calories ki ratou pakaru iho ki ngā matūkai. Ko te iti rawa te maha o Calories mo te toharite tangata - 1300 kcal, o nei e kiri - 100 g, ngako - 60 g, te warowaihā - 300 g I roto i te hākinakina ratou maha piki ki 1,800.

He kai hauora, me te ruma mahi e kore e taea e anake ki te hoatu moe āhua, engari ano hoki i te roa te wa ki te tiaki i te ataahua me te taiohi. whakatairanga mahi tinana te tuku o hormones e whakapai ake te hauora tinana me te hinengaro, engari e kore e taea, kahore kai tōtika tika. Ki te hiahiatia, te iti pūngoi miere taimaha, i escalating uaua - piki.

Āhuatanga kai i manawa

whakamahia manawa ki te whakapiki ake i te manawanui o te tinana, me te ki te ngaro taimaha. Ka taea te kawea atu motuhake i roto i te ahiahi i muri i te whakangungu kaha ranei.

He he he pūrākau he atu whai hua mō te ngaronga ngako e ata manawa, engari e kore e nga ngā whakaaturia. Ko te hiahia hoki tere hua ne uesia kovi hauora. manawa hiakai kore tūtohutia e tika ana ki te kawenga nui i runga i te uaua ngakau, me te tahu tahi me te ngako. Hei ārai i mate o te uaua i roto i te ata tūtohu te ki te whakamahi i 2-3 kiri egg 6 capsules BCA ranei.

Ki te whakangungu manawanui, he mea e tika ana ki te whakamahi i warowaihā nohopuku. kia waiho tenei hei hunga apo, panana ranei wai, he cocktail o hua e toru katoa ranei.

Ki te te whāinga - mate taimaha, kia kai pou-tūmomo inu pūmua pūmua takirua ranei. Ko e tika ana ki te kohi pūngao nui me te hiahia ki te whakahoki i te reira tenei. Kai - te haora. Ki te kahore he hiahia ki te ngaro taimaha, here i roto i te whakamahi o te warowaihā i muri i te īngoa i reira (e kore nei e te tikanga sweets kai whare whakakeke).

Feeding peu ka whakangungu kaha

rapu whakangungu kaha e te fariiraa i warowaihā puhoi mō te 2 haora i mua i te whakangungu. Ko hoki Pūmua tika tūtohutia hoki te te tiaki o te uaua pūmua ki te whakamahi i te aroaro o, me te i muri i mahi. warowaihā nohopuku i muri i mahi whai wāhi ki te tipu uaua pai. Ahakoa hoki ngaro taimaha me te kai ratou tonu i muri i te whakangungu.

Me kia oti, me te whārite kai i te tākaro i roto i te omaoma. whakatau te reira ahakoa tutuki te te putanga tūmanakohia e kore ranei. Kapea kai pou-tūmomo, ka taea e te tiki e koe he hua tangi te: e tika ana ki te kore o te kai tōtika ka whati iho i te tinana ona ake uaua. Tuatahi o katoa te uaua, anake ka ngako.

I mua i te haere ki te moenga he nui ki te whakamahi i pūmua puhoi mo te tiaki me te whakahokinga mai o te uaua papatipu. E nehenehe te reira tīhi casein ranei. e kore e pata e tai◊o na, Me he ihirangi ngako noa o te 5%.

Water i roto i te hākinakina

Inu wai he tino nui i roto i te hākinakina. Maroketanga ko mōrearea ki te hauora, te reira kei te mōrearea ki te roa nui-kounga whakangungu.

Ko te täkupu o te whakamahi o te wai - 1-2 rita ia ra. I roto i te īngoa hoki ki te haora whakaeto me te ka excreted i roto i pā ana ki te 1 rita o te wai. Whakakīkī anō toenga wai-tote o te tinana he tika hoki te mana'o hāneanea me ki iti rohirohi. Kei te whakamatauria te reira i e i te whakamahinga o te wai i roto i te īngoa pumau roa me hua miramira wātū. Ki te i roto i mahi kia inu anake te torutoru topata ano◊ino◊ihia, ka muri taea e koe whakakiia te rōrahi katoa o te wai pau.

I roto i te roa whakangungu kaha tukua te whakamahi o te wai ki te honi, ki te tiaki i te manawanui o te tinana. Te hoko i te inu hoki ngä kaitäkaro ki kohuke atu me tāpiritanga ko. Ka taea te whakamahi i te reira i runga i te manawanui roa manawa, a poto mō te ngaro taimaha. He kahore huka. I mua i te hoko kia āta pānui i te hanganga.

Products mō te kai tōtika

Tino e tika ana mō te kai tika ki te kohi āhua iti ranei hua tūturu katoa. Kei raro ko te koeko kai hauora.

He puna pūmua nohopuku kai, ma hua manu. Pōturi - tīhi. pūmua huawhenua (he ratou warowaihā puhoi) - pīni. Hoki ko reira pata katoa, rimurapa i te durum. warowaihā nohopuku - hua. Fats - ika hinuhinu, te hinu huawhenua, nati. huawhenua hou - muka, kohuatia reira carbs nohopuku, kia kia iti te whakamahi o nei.

Katoa o enei kai kia pau i runga i te rā, ka ka kia hauora, me te kuao te tinana. A e kore he wehi kahore whārua me rohirohi, ki te taua mana, i te mahi i roto i te omaoma.

Diet Daily me te kai tōtika o te tangata hauora

tohu tatou i te tata kai. aratau Ripanga o te ra ki te kai, ki te āwhina ia koe.

wā	pānga	hua	% Uara Daily
7:00	oho, e mea ngāwari manawa ranei	GCA pūmua ranei	-
8:00	parakuihi	warowaihā + pūmua	35%
11:00	nosh	kai Pūmua / hua mo te kai hauora	10%
13:00	tina	warowaihā + pūmua + huawhenua	25%
15:00	nosh	Pūmua kai / hua, nati hoki te kai hauora	10%
18:00	tina	pūmua + huawhenua whakaitiiti / warowaihā + pūmua + huawhenua i mua i mahi	10%
20:00	whakangungu	i muri i - pūmua	-
21:00	tina tuarua	tīhi pahī ki taimaha mate / pūmua + carbs + huawhenua i te taimaha i whakaritea	10%
23:00	moemoea	casein i te taimaha i whakaritea	-

Recipes whai hua, rihi ohie kahore maimoatanga wera

He tino kanorau kai mō te kai tōtika tika, ka taea e tetahi te tunu tetahi. Banal uma heihei marinated ki huawhenua hou i roto i te pita angiangi - he reka, me te paramanawa hauora. He tohutao atu ngā mo kai hauora, tuku kai reka me te hauora.

pae warowaihā hoki te paramanawa i muri i te tūmomo. I roto i te paraharaha ki te oatmeal maroke (100 g), tāpiri i te spoonful o te honi, 2 tbsp. l. koukou 2 tbsp. l. hua maroke (Pūhanumi paräoa mua). ranunga katoa a te hanga i te pae. Ko ia he whakakapinga pai mō ngā akomanga kai tōtika hākinakina warowaihā tiketike i te omaoma.

Kerehunga whiu ki pūmua reka. 4 pūmua whiu āta tāpiri ki te gelatin rewa. Kei te ringihia te papatipu ki te pokepokea ai me whakanohoia i roto i te pouaka whakamātao. I muri 2 haora ko reira taea ki te tango i te tiakarete tūturu cover kerehunga rewa, nati mongamonga. Tenei kai reka ohie ki te pupuri i te ahua, a ka mauruuru i te reka nui. e kore te mea e tika ana whakakapi Sugar ki te kia whai wāhi, whakaaetia ratou whakamahinga e anake i roto i te wā tino. He pai ki te kai kai te warowaihā nui, i te kore he minaminatia huka.

Sweets mo tea ahiahi. Me: tīhi, koukou, nati, reka. He whakauru me te matao o roto i te pouaka mea katoa. Ka taea e te papatipu tāpiri te muka, e ka meinga te tunu noa atu whai hua. Engari, ka taea e hoatu e koe koukou pūmua whakarehu ki tou reka tino. Tenei purini te ahiahi pai pānga i runga i te ahua.

pōhā whaihua

Home taro whai hua ko te pau mo te iwi e tango tiaki o ratou hauora. Ko tōna hanganga: te muka, rai parani, 1/4 o te paraoa rai, kakara tino, he hinu, he iti, rewena, te tote. te ranunga katoa, tuku te pokepoke ara, takoto atu i roto i te puka. Tunua i roto i te oumu i runga i te wera iti mo te haora. Ko rite whai hua taro hou.

mawhene Paukena-tiihi. Kai: tīhi - 200 g paukena - 500 g Hēki - 4 RW, paukena purapura, te huka ki te pangia e .. mongamonga katoa Pūhanumi (anake purapura) kei te whakatakotoria ki te pokepokea ai me tunua i roto i te oumu, i te 200 ⁰ C mō te kotahi haora. Toia atu te puka, koe pau hoatu he keke ki matao pai, ka tika tapahia me takoto i roto i te puka. Te reira i ko rawa te marama, me te whakatarapi i.

Meals i te tākaro i roto i te omaoma kore e e rawakore, te kore i reira kia kia ngoikore, korekore, mate. Mahi hākinakina, e kore matou e wareware ki te faufaa o te kai tika. Anake te kai reka me te hauora, ka taea e koe te whakatutuki i te hua e hiahiatia ana, me te kore e hoatu ki runga katoa i roto i te waenganui.