Hapana chinhu chinoshamisa mune kuti vakadzi vakawanda vanotevera maitiro avo nokukurumidza kana kuti gare gare vanotendeukira kune chibereko chikafu, nokuti isu tose tinoziva kubvira paudiki: michero nemabriji ichitoro chevhitamini nemaminera! Zvokudya zvakadaro zvinobatsira uye zvinorasikirwa nehutema, nekuvandudza ruvara uye ganda remuviri, zvinowedzera hutachiona uye kunyange zvinowanzoita basa regumbo rekudya.
Ndeupi rudzi rwemichero unogona kudya pazvokudya?
Kwete nguva dzose kushandiswa kwezvibereko muzvokudya kunobatsira chimiro chedu. Kana chinangwa chekudya chichirasikirwa nekurema kwakanyanya, unofanira kuziva kuti zvibereko zvinogona kuwanikwa zvakare, uye ndezvipi zvinobvumirwa zuva rega rega. Izvo zvinoenderana nezvinhu zviviri: caloric zvigadzirwa zvechigadzirwa uye shuga inowanikwa mairi. Mafuta mashomanana ndeaya: mavhenekete, mazambiringa, maaramondi, mandarin, sitirobheri, maribhosi, apuro, peach uye apricot. Muzvibereko izvi, kusvika ku 50 kcal mu 100 g. Zvishoma zvishoma zvehuga mune plamu, mavhenekeloni, papaya, bhiribheri, sitirobheri uye maribhosi. Mavari chete kusvika 6 g shuga mu 100 g.
Ichokwadi, izvi hazvirevi kuti iwe unoda kungodya kudya-calorie uye michero isina kunwa. Kubudirira kwekugovera kwezvigadzirwa izvi mukudya kwako, kuisa kwazviri nedzimwewo ndiro kuchakubatsira kuti uremerwe uremu. Iko kunewo michero inobatsira kuiswa kwehuwandu hwekurema. Zvinyorwa pamakororiki uye zvakagadzirwa neshuga - bhanana. Izvo zvinodiwawo kuderedza kushandiswa kwemichero yakaomeswa, pane vashoma mapeji nemichero, sezvo ivo vakakwirira mumakirori.
Zvibereko zvinodya kudya kwekureruka
Hatisi nguva dzose kufunga nezvemuviri wedu kana tikasarudza nzira yekurasikirwa . Mugumisiro unogona kuva vhudzi rakapfava, nguva dzose kuputsa misumpi, ganda rakachena nemapimples, nokuti kunaka kwemuviri wedu kunoenderana nezvatinodya. Chibereko chinodya kudya kwekureruka, iyo menyu yaunogona kuzvisarudzira iwe pachako nemafungiro ako, ndiyo inonyanya kukosha-yehutano hwakanaka uye inoshanda. Fiber, iri muzvibereko, inonatsa muviri, mavitamini nemaminerari zvinokonzerwa nekushaikwa kwezvinhu zvinodiwa muupenyu. Chigumisiro chinogona kuve kurasikirwa kwemajeri kusvika 5-6 kg.
Zvibereko zvinodya kudya kwekurema kwemazuva manomwe
Zuva rechinomwe rekudya kudya kunononoka uye hazvirevi kuti mazuva ose manomwe iwe uchadya zvibereko chete. Zvokudya zvinogona kusanganisira mimwe midzi isina starch, masuka kubva mumiti miriwo, midziyo yakakodzwa yemakaka, asi 70-80% yezvokudya zvinodyiwa zvinofanira kuva michero nemabriji. Zvibereko zvekudya kwevhiki ndezvokudya zvishanu zvezuva nezuva, zvichiri kudikanwa kunwa zvinenge 1.5-2 maita emvura pazuva. Aya ndiwo mvura, gorosi yeii uye zvinonongedzerwa diluted juice. Maminitsi makumi maviri vasati vadya, vanwa kirasi yemvura.
Sample menu yezuva rimwe:
- Chikudya chamangwanani : smoothies kubva kumaswisiro uye marinisi pamwe nekuwedzerwa kwega yogurt.
- Nyoka : gorosi aporo.
- Zvokudya zvemasikati : soup weti karoti, celery, anyanisi neholiflower.
- Masikati mashomanana : saladi kubva kumarangi, rapberry uye kiwi.
- Kudya : Kubha aple uye girasi ye-low-fat kefir.
Kudya nemichero yakasviba
Iko kunewo hurumende dzakaoma zvekudya kwakakwana uye kushandiswa kwakanyanya kwemvura. Vanopedzisira vashoma - mazuva 3-4. Kazhinji izvi ndezvokudya, kana imwe michero inodyiwa zuva rose kana kunyange kudya kwose. Iyo inonyanya kuzivikanwa ndeye apuro uye mazambiringa. Kana iwe uchipikisana nemiganhu yakasimba muzvokudya, zvakakosha kuedza kuyananidza menyu yako kubva kune michero yakasiyana yakasiyana. Kuita kuti michero yako pachako iwedzere kubudirira, shandisa tafura.
| Chibereko chakanaka uye chakaoma | Zvibereko zvekudya |
| Raspberry | Orange |
| Strawberries | Grapefruit |
| Apricot | Pineapple |
| Peach | Lemon |
| Strawberries | Apple (asidi marudzi) |
| Blueberries | Cherry |
| Mango | Plum |
| Watermelon | Blackberry |
| Grenades | |
| Mandarin | |
| Cranberry | |
| Lingonberry |
Zvokudya-Zvokudya Zvokudya
Ichi chikafu, umo kunyanya kusimbiswa kuri pamusoro pemvura uye zvitsva zvinonatswa jisi . Nekubatsira kwehuwandu hwemvura inonatsiridza kugadzirisa metabolism, muviri unonatswa nezvinokonzera zvinokonzera uye zvinodhaka. Zvibereko zvekudya, iyo mhuka iyo inosanganisira michero yakaibva, majeji matsva, green tea nemvura yakachena, inogona kupedza mazuva anopfuura 3-5. Munguva iyi, unoda kunwa zvinenge 2-2.5 maita emvura pazuva.
Kukuvadza zvibereko zvekudya
Usati watanga kunamatira kudya kunovaka muviri, zvinokosha kunzwisisa kuti kudya kwakadaro kwakakodzera mumuviri wako, nokuti inonyatsobata hutano hwako. Hazvina mhosva kuti inobereka sei, mune dzimwe zvirwere, kuedza kwakadaro kwezvokudya kunopesana. Imwe ngozi kune imwe nzvimbo yevanhu chibereko-kudya kwakasimba. Zvakakosha kuchengeta nguva yakagadziriswa yezvokudya zvishoma zvakadai kuitira kuti muviri usatambura nekushaiwa kwezvinhu zvinobatsira izvo zvisiri mumichero.
Usashandisa zvizhinji zvezvibereko nemabriji:
- allergic people;
- vanhu vane zvirwere zvepancreatic;
- vanhu vanotambura nepeptic ulcer uye gastritis ne high acidity.