Mangwanani kudya, chokwadi, ndiyo inonyanya kukosha. Kazhinji zvinowanzoitika kuti nokukurumidza, haugoni kudya zvakakodzera. Kuti udye zvakakodzera, unoda kudzidza pamusoro pezvaunogona kudya kudya kwemanheru.
Chii chandingadya kudya kwemanheru nechingwa?
Vanodya mishonga vanoti zvokudya zvekudya hazvigoni kupedzisira kusvika, zvakare kana iwe usingadi kudya kana kuti usina nguva yakakwana. Chikudya chamangwanani chinofanira kuva chinonaka uye chiri nyore, asi panguva imwechete inobatsira.
Zvakanaka zvekudya kwemanheru:
- Chicken mazai - masayendisiti masayendisiti anotenda kuti mazai chinhu chinobatsira uye chinogutsa chigadzirwa. Kuvonga kwavari, munogona kuchengeta basa repfungwa uye rechiito kwenguva refu. Kubva mazai, unogona kuita nyore omelet kana mazai.
- Kashi - zviyo zvinonyanya kukosha zvizere zviyo. Dzinobatsira kubvisa zvirwere zvepfungwa, uye zvinewo mavitamini nemaminera. Kwekudya chamangwanani, unogona kubika buckwheat kana oat porridge nebazi.
- Cottage cheese - mangwanani, cottage cheese nemafuta anokwana 1.8% ndiyo yakanakisisa, inogona kudyiwa nemajiki kana jelly. Kuti zvive nyore kugadzira, 200 chete magiramu emugadzirwa akakwana.
- Yogurt - inofamba, zvechokwadi, chete nezve yoghurts chaiyo. Muzvitoro zvino ma yoghurts akadaro kuti awane zvakaoma zvikuru, saka zvinogoneka kuzvigadzirisa zvakasununguka.
- Rye yechingwa - yakazara mumaminerari salt, fiber, mavitamini nezvimwe zvinhu zvinobatsira. Iwe unogona kuwedzera chidimbu cheprotheni chechi kune iyo.
Ungadya zvakadini kudya kwemanheru?
Kuti zvokudya zvekudya zvive zvakakosha uye zvinogutsa, munhu anofanira kushandisa zvidyo izvo zvisinganyanyi kudarika chirwere chepamuviri, asi kupa simba kumuviri kwehafu yekutanga yezuva. Iyo yakakurudzirwa caloric yezvokudya ndeye 350-400 kcal.
Zvakakosha zvikuru kuyeuka kuti chikafu chinofanira kuva chakakosha uye chakakosha, saka zvakakosha kusarudza michina yemhuka uye kuve nechokwadi chokuti kudya kunosanganisira mapuroteni, mafuta, uye makhahydrates.