Meals i whakamaroke o te tangata me te wahine

āta aroturuki kaitäkaro koutou tinana. He wātū whakangungu i mua i te whakataetae riro noa atu pākaha. I roto i te tikanga kua ka e te tinana he tirohanga ataahua, kua hiahiatia reira ki te tahu ngako tinana. Ko tenei te tikanga kia mahi kia ai ka kore he mate taimaha "tahu" uaua. Ko te tukanga rawa matatini e titau manawanui e kore anake, me te puai, engari ano hoki etahi matauranga tenei.

E kore e ngāwari ki te pehea e ngako

Na ka tamata tatou ki te whakahoki kupu i te pātai o te mea ko te dryer tinana. Kei te maroke te reira i ngako ki te hanga i tō kuti tinana titiro whakairo.

Ko te tukanga rawa roa, me te nui tenei, no te mea kahore he tokomaha o tatou ngāwari ki te pehea e o te toka anō. Ka taea e anake te hua e tutuki ki te awhina o mahi motuhake me te kai tōtika tika.

Otiia i roto i tenei mahi pakeke e kore he utu reira ki te hemokai! He mea nui ki te tinana whakamaroke pau. kia tika Food, ngā tahua me te tūmomo.

He mea nui ki te hoatu i tō kai i roto i te tikanga, kia e riro te tinana nga kohuke tika katoa me huaora ki a ia. depletes Simple nohopuku ngako tinana kore tika. ka tika mō te mahi o te tinana, ka tangohia i te pūmua o uaua kikokiko, ārahi ki tona heke. Ko te whakataetae e kore tino e hiahia: e kore he e tika ana te whakataetae ki te whakaatu i to ratou au maite me te manawa, me te rahi o uaua.

I roto i te ora noa (i waenganui i ngā whakataetae) kia mea e tukuna nui noa, "teeraa" kaipara. I te tahi taime e kore he reira kitea poraka press me uaua pai-tautuhi o te hoki. huna tenei ataahua katoa te i raro i te kahu angiangi o te ngako, no te mea haere "maroke" tonu e kore te mea e tika ana.

Tohutohu i runga i te kai tōtika

Tenei ko te torutoru tohutohu ki te āwhina i te hanga i te kai whārite i runga i whakamaroke o te tangata me te wahine:

1. kia kai tonu tetahi parakuihi, no te mea i roto i te ata tou tinana he ngoikore, me te Me ki kia whakakaha.

2. E kore e whakawaha ana hoki koutou ki runga i te po: ka taea e koe te inu i te miraka pē iti ranei kai hua, engari ki te tango i te kai taimaha he i kore tikanga taea, te kore e kore noa e pupuri i te tinana ake ki a koutou.

3. e kore Meals i roto i te tukanga whakamaroke aro ki ngā āputa nui i waenganui i ngā kai, kai 3-5 wa he ra katoa 4-5 haora.

4. E kore e taea e tatou tuku whakaiti i te pūmua i roto i to koutou tinana - tāpiri ki o koutou kai kai pērā i te kai kikokore, ika, hua.

5. I te whakamaroke, whai koe ki te hoatu ki runga i te tino taua ki ngā hua maha pērā i mayonnaise, wairanu tōmato, ngā ranu. Ano, e kore e kai huka, hua paraoa, he waipiro tino contraindicated.

Rerekē te toa i te whakamaroke wahine

Me kï reira e ngä kaitäkaro ngaio i roto i te dryer kahore he rerekētanga i ira. Ka taea e anake e koe te tohatoha huarahi rerekē i runga i te taimaha rānei. Meals i runga i maroke hoki ngā kōtiro rerekē anake te mea o to ratou taimaha tinana he nui iti. Rerekētanga i rua te roanga, me te kaha o te tukanga.

Kaitäkaro kia matua mahi te aronga motuhake i runga i te ngā haukori whakangungu, ki te mahi i tūmomo rā, rere i roto i tuwhera te rangi o te tinana, i nga tangata utu atu te aro ki te kawenga te mana.

Meals i runga i maroke hoki ngā kōtiro me kai rerekē: te hawhe ataahua o te tangata, ko te reira atu tino, me te iti. Ko te kupu, kia wareware kaitäkaro e pā ana ki ahua o sweets tetahi, ka ngana ki te whakakapi a ratou ki te huawhenua whai hua, hua. Ka taea e koe te whakamahi i te honi. E hoki ngā hua paraoa rawa kino, hei utu o ratou, he mea e minaminatia ki te whakamahi i te whānuitanga o ngā pata. ngako kararehe kia tino rāhuitia.

He aha ki te kai me te pehea, ki te mahi ki te kotiro?

e kore ahau te mahi hepohepo me whakaaro e whai koe ki te hemokai. He pera maha hua whai hua e te tauturu i te mau tamahine i te whakamaroke nui tinana: pini, waiu, kai kikokore, raihi, Buckwheat, tīhi, hua me huawhenua.

Heoi, e taea te kaua e nui ake 5 wiki tonu te kaha taua ki te whakamaroke. Me mahara hoki käore te reira e te kotiro mo te hua whai hua tino, e hiahia ana koe ki te whakarongo motuhake ki ngā mahi tinana: takai Skating, rere, kauhoe, me te yoga, pana-ups, squats, a ki te hanga i eke pahikara.

ngaio Power toa

Mō te kai o enei kaitäkaro, haere bodybuilders ki ngā pūrākau. Hei tauira, kia whakamahi ratou mo te kai po mō te 8 - 9 ngā wā. He tokomaha o ratou, mo te whakaaro ki o noa hoatu whanau ki mua-whakaoho ake ki te ara, me te whai i te inu ranei eggnog ranei te tahi mea atu.

Koinei, e āhei reira ki a ratou te pupuri i to ratou tinana i roto i te āhua papai, me te whai wāhi i roto i ngā whakataetae. Hei tauira, he tukuna noa ra kotahi taea kai i te nui nui o Calories i 6 ki te 11 mano. Ki te whakatika i te tangata noa tenei nui o te pūngao mō te iti rawa i te wiki, ia tino e kua piro o toka he tokorua. Ko kaitäkaro tahu te rota o Calories i roto i te whakangungu.

I tua atu ki te hanga uaua kiko (huaina tēnei tukanga ko hanga-ake) titau hoki pūngao, no te mea te kōtuitui o ona ake pūmua - te tukanga o "utu": e kore anake e te kai e hiahia ana koe ki te wahia iho, ngaungau, pera ano te hanga he maha o here peptide hou ki te tiki tu toiwhenua i te wahi e tika, a ka timata te uaua ki te tupu.

maroke te tinana i te kāinga

Whare o te tukanga, ko te ki te whakatika i te kōwhiringa o ngā tahua me te kai hanganga ture, i te reira e kore wā e huhú. i te nuinga o tatou whakapono etahi take e te mate taimaha tere e hiahia ana matou oma huhú rā, e te nuinga o te wā tahi e te kardioperegruzkami.

I roto i te tikanga ki te tika haere te tinana whakamaroke, me whiriwhiri te kai i roto i te ara taua: me pau koe i te nui o Calories e ka e taea ki te noho i te ra tatou. Ko te kupu, ka tīmata i to tatou tinana ano i roto i te ngaro o te mahi ki te tahu rāhui ngako. Tenei e taea tupu anake, no te tika te whakarite tatou i to ratou ake kai.

He aha ki te kai ki te maroke i te kāinga

Ki te whakaaro tatou e kore e te tangata toharite whakamahi ranunga pūmua katoa taea, waikawa amino me ētahi atu hua o te taonga hākinakina, e hiahia ana koe ki te hanga i tou ake kai i roto i whakamaroke, te tahua o e āhua whakaahuatia i raro nei:

I roto i te ata:

1. Tea kawhe ranei, arā, kahore te huka me te reka, ka taea e hoki kai te iti moka o pihikete oatmeal.

2. Hoki te paramanawa, ka taea e koe te whiriwhiri oatmeal, engari kahore pata.

3. Ka taea e kai e koe te heihei maoa i roto i te kōhua rua, i roto i te multivarka, pahuhu Rotongaio i roto i te paraharaha ki te rakau-kore paninga ranei, engari kahore te hinu putirā.

Hoki tina:

1. Ka taea e kai e koe te Buckwheat, raihi ranei ētahi atu pata (kahore he pata).

2. Fish heihei ranei, maoa rite whakaahuatia mō te parakuihi.

3. Ko reira e minaminatia ki te whakamahi i te muka, hei tauira, e kai i te huamata o tōmato me kukama. Reira Me tino ki te tāpiri greens ki te whakaki i te reira katoa ki te rēmana wai. I roto i tetahi take e kore ki te whakamahi i te hinu putirā mayonnaise ranei.

4. Kai e rua hua kohuatia. Katoa ra, kihai i ratou ki te hei, ki te whai koe i cholesterol nui.

I waenganui tina me te tina:

1. Kia whakamahi koe rite ika kai heihei ranei, inu he karaihe o kefir wai papawiti (tōmato, huawhenua) ranei.

tina:

1. He mea tika ki te inu i te wiri pūmua hanga i waikuruwhatu ranei kai-ngako iti tīhi pahī.

Ko te mana i runga ake ki te whakamaroke whakaritea i roto i te ara taua e ko e tika ana te wahi matua o warowaihā mo te ata. A i roto i te ahiahi ka āta tatou neke ki te pūmua kai kei roto.

ka kawea mate taimaha i te kāinga hua ki te kai tōtika tika, engari ki te hiahia tino koe ki te whakatutuki angitu nui i roto i tenei mea uaua, e kore e mutu ki te mahi i ngā mahi.

rawa kai

I tēnei wā, kaitäkaro ngaio tino kaha ngā i whakamaroke tinana faaite i to outou tau maramataka i runga e rua nga wahi nui: ko te tuatahi - te wā o te taonga taimaha, te tuarua - i roto i te tahunga o te ngako. kia te tono i tēnei tikanga tango ki pūkete nga āhuatanga takitahi o te rauropi, no te mea, i roto i te mahi, ki te whakapiki ake i kore he taea papatipu tinana kikokore, kahore te haaputuputuraa o te kiko adipose.

E mea tu'ati te tukanga i runga, a kihai e taea e ki te haere ki nei ano e to tatou mau tino. Ko, ki te wehe koe i te tau ki ngā wā e rua, me te tino piri ki nga whakaritenga katoa mo maroke te tinana, ka taea e koe te whakatutuki i te whāinga i roto i te mua o koutou i roto i te wā poto ngā o te wā.

Ko reira e tika ana ki te whakarongo ki te faaineineraa o te kai, me te kōwhiringa o kai e tika ana. Mahi me te kai tōtika tika i runga i te whakamaroke motuhake - rua take whakahauanga raro e taea tetahi tangata e kitea e te tinana uaua tino. A i roto i tenei take e kore ko reira pera faufaa, ahakoa ko koe he tīmatanga he maona tohunga ranei, e tukuna.

"Kino" warowaihā

Meals i whakamaroke o te tangata me te wahine ka kia whai hua i roto i te kaupapa e whakatakotoria etahi rohe i runga i te warowaihā. Ēnei matū (kīia hoki ki rite polysaccharides) ko te puna matua o Calories i roto i te tinana.

Ki tomo ki to tatou kai tinana e tahuri ki te pūngao, te tuatahi me te riro te reira, ka tukatuka. I roto i na mahi, e tauturu te reira te kūhuka. He he ano hoki te glycogen, e ko te pūngao e hiahiatia ana tangata tata. Heoi, tona nui i roto i te tinana, me te kore e nui. Hei tauira, i roto i te pakeke hauora ate tangata glycogen ko a tawhio noa 100-150 karamu, a i roto i te uaua, ko te reira i roto i nohanga tino iti: e kore neke atu i te 1% o te katoa papatipu uaua.

He okotahi ruarua

Hoki, he mea e tika ana ki te wareware e pā ana ki te hua e whai ake nei ki te whakarite i a koutou kai tika i runga i whakamaroke:

- paowa, tote me kai kēne (nui tiketike o te tote, ka pupuri te wai i roto i te tinana, ka arahi tenei ki edema me ki whakaiti i te tere o te tikanga o te ngako);

- reka (huka whenumi tonu ki te toto, me te hoatu i te rota o te pūngao, reira, e kore e hiahia ana i te tinana ki te tango i te reira, ka noho koutou taimaha anō;

- parai katoa i roto i te hinu (i roto i tenei hua kei te nui nui o te ngako, hoatu hiahia ki te kai, koromamao Rotongaio ranei).

Ko te nui e hiahiatia ana o pūmua

E mea pinepine te iwi kitea i roto i taua taea kai koe pūmua waiwai tika, kikokore i runga i te heihei, mīti kohuatia me kaimoana. Otiia i konei ko reira e tika ana ki te whakawhāiti i ahau, he pai i roto i te whakaōrite hoki nga mea katoa.

He mea tika ki te tātai i te nui o pūmua pau, timata mai i tenei hononga: ia manokaramu o taimaha o ratou ake hiahia 4-5 karamu o te pūmua tinana. Ko te tikanga pai e kore e hoatu overeat koutou tenei.

maroke te tinana o nga tangata nei te mana kei te whakaritea tika, ka whakauru he rota o te pūmua. Hoki te kaipara 80 kg tohutohu wahi 400 karamu. Tāpiri ki taua he paraharaha o maoa hou ranei huawhenua, a ka whiwhi i te tina nui.

Ki te kore koe e haere tonu ki te ngaro taimaha, me te tinana ki maroke, kahore e ngaro ngakau. Reassess koutou kai, me te mahi mahi, kōrero i te kaiwhakangungu i te karapu hauora, e kōrero ia, a ka whai koe i tētahi hōtaka nutrition nui mō te maroke i te tinana. O te akoranga, ka whai ki te utu i taua mahi, engari ko te moni noho koutou ki te painga nui.

Aroha koe, ka mahi i runga i tou tinana!