Vamiririri vehutano hwakanaka, kutarisira uremu hwavo, vanoziva zvakanyatsonaka kuti manheru manyorerwo emasabolism anonoka uye makoriri anoiswa muhupenyu hwemafuta munzvimbo dzine dambudziko. Nokuda kwechikonzero ichi, vakadzi vakawanda vanoedza kusadya kudya kwemanheru. Zvisinei, nzira iyi inogona kukonzera kuparara kana matambudziko nekurara. Zviri nani kuva nechingwa nemishonga yakadaro iyo inokuita kuti unzwe wakakwana uye unounza muviri huwandu huwandu hwemakori.
Chii chandingadya pane kudya?
Nutritionists kubva munyika dzakasiyana vanobvumirana kuti kuderera kuri nani kune kuva nechirayiro chekudya kudarika kurasa zvachose kudya kwemanheru. Kudya kwekupedzisira kunofanira kunge kwakadaro zvokuti inogona kukurumidza kudyiwa uye haisi kuunza muviri wechuru makori. Zvakanakisisa kudya chikafu kwete kwemaawa maviri asati avata. Mumamiriro ezvinhu akawandisa, unogona kugadzira girazi regaiti yakagadzirwa.
Iko kushumira kwekudya kwemanheru hakufaniri kudarika rimwe girasi - 200-250 ml. Zvokudya hazvifanirwi kuzadzwa nemafuta kana mahydrohydrates, saka nzira yakanakisisa yekuigadzirira iri kubika, kubika, kubika pane grill kana mu multivark.
Basa guru rekudya kwemanheru nderekuzadza kwechirwere uye zvakakosha amino acids. Saka, kwekudya kwemasikati, zvakanakisisa kusarudza digestible maprotestine.
Vashandi vezvokudya vanopa mhinduro yakadaro kumubvunzo, chii chaungaita kudya kwemanheru kuti urege kuva nani:
- chikamu chehove yemhando dzakaderera-mafuta;
- seafood;
- chicken fillet kana pasi-mafuta nenyuchi;
- pasi-fat fat cheese;
- pariji kubva kubhakkwheat kana oatmeal;
- mishonga yakakisi-mukaka, majurts asina kuwanikwa asina kuwanikwa, cottage cheese;
- mishonga yakabikwa: cauliflower, broccoli, bell pepper, lettuce, tomato, zucchini;
- michero isina kufurwa: maapuro, mazambiringa;
- green tea.
Chii chaunogona kudya manheru?
Tichitsvaga chimwe chinhu chokudya pakudya, tinowanzofungidzira kuti tichafanirwa kugutsikana nechimwe chinhu chisiri chakanaka. Zvisinei, kudya kwemanheru hakufaniri kuve kwakachena. Heano zvimwe zvidyo zvishomanana izvo zvaunogona kudya zvinonaka uye zvine utano.
- Smoothies. Ichi chikafu chinogadzirwa kubva mumiriwo mutsva, michero nemichero yekura. Kwekudya kwemazuva ano zviri nani kuita slackothies kubva ku-low-fat cottage cheese, maapuro, apricots, mukaka, strawberries. Gadzirai zvigadzirwa zvamunogona paunonzwisisa, asi zvakakosha kuti kunwa kwakashandura pasi-calori.
- Pumpkin curd casserole. Inogadzirirwa kubva pasi-fat-fat cottage cheese, maapricots akaomeswa, mazai kana mazambiringa akaomeswa uye pungu.
- Saladi ne squid uye gungwa kabichi. Nekugadzirira kwayo kunotora squid, egg yakabikwa, gungwa kabichi, sungu uye makombike matsva.
- Hove dzakadyiwa dzakadyiwa. Kudya kwakanaka uye kunobatsira kuchawanikwa kana ukabika muchoto hove nemiriwo.
- Kabichi beef steamed pastry. Nokuti kugadzirira kwavo kunotora zvakakwana zvakaenzana kabichi nemombe.
- Saladi nekoko yefukiti uye yemiriwo yakabikwa.
- Mutsvuku nemakaroti uye bhero tsvuku.
- Buckwheat porridge nemiriwo.
Pane dzimwe sarudzo kupfuura iwe unogona kudya usingakuvadzi kune mufananidzo. Chinhu chikuru chekuyeuka ndechekuti zvokudya hazvifaniri kunge zvakakwirira mumakorikori, zvakasanganiswa namafuta uye makhahydrates. Nokuda kwechikonzero ichi, hazvikurudziro kuti udye manheru mashandisi akadai:
- buns, cookies, keke, sweets;
- pies, vareniki, dumplings;
- yogurts inotapira, curd desserts;
- rizi, mbatata, pasta;
- fried food;
- mafuta nyama, sausage.
Kuti urege kutambura manheru kubva pane zvaunoda kudya zvakasimba kana kudya mutezi, iwe unofanira kutarisirwa nawo mangwanani. Panguva yemasikati, unogona kuzvibata kune chimwe chinhu chinonaka, saka manheru kuchava nechido chakanyanya chokudya chimwe chakarambidzwa. Mukuwedzera, iwe unofanirwa kudya mupfumi muma vitamini anokosha nemaminerari zvokudya mangwanani nepamasikati, kuitira kuti muviri hauitwe nekushaya kwavo manheru.