Kune vanhu vakawanda, marangi anongova chigadzirwa chinonaka chinoshandiswa mukubika kubika zvakasiyana siyana. Nokudaro, vazhinji vanofarira kubatsirwa kwemasango, uye anogona kushandiswa panguva yekurasikirwa kwekurema here?
Zvinobatsira zvimiti zvakaratidzwa neongororo yakawanda yesayenzi uye yakaedzwa kune vanozvipira.
Ndezvipi zvinobatsira uye zvinokuvadza?
Ivhu rinokonzera zvinhu zvakasiyana-siyana zvinokurudzira basa remuviri uye zvinokonzera kuora muviri:
- Mapurotheni, makhahyhidharati nemafuta ari mumakungu anokurumidza uye nyore nyore kubatwa nemuviri.
- Iko kune unsaturated acids muvhu, izvo zvisingawaniki mumuviri. Vanorambidza kubviswa kweku cholesterol mumidziyo.
- Kuumbwa kwemakungu kunosanganisira fiber, iyo inobatsira kuchenesa matumbo kubva mumagetsi ekuora uye kuwedzera kwemvura.
- Iyo manyowa inobatsira zvikuru mumuviri mutsva kupfuura fomu yakaomeswa, nokuti pasi pesimba rekushisa, huwandu hwemaminerari nemavhitamini hwakaparadzwa.
- Ground nut munharaunda yaro yakasvibiswa ine simba rakanaka pakudya, sezvo yakagadzirirwa inosanganisira enzyme dzinobatsira nekuchera nekugadzirisa kudya kwezvokudya.
- Mavhuvhu ane simba rakanaka panyaya yeganda uye anobatsira kunyatsogwinya.
Kukuvadza mapeji ekurasikirwa nekurema uye hutano hunogona kuuya neushandiswa zvakanyanya. Chokutanga, kukosha kwekororiki yepananut kunobata. Chechipiri, fiber yakawanda inogona kukonzera kushungurudzika kwemuviri mucosa uye kuwedzera mamiriro acho ne gastritis uye ulcers. Mumamiriro akaomeswa, mapeji anorasikirwa nezvinhu zvakawanda zvinobatsira uye anokonzera kudya, izvo hazvisi zvinodiwa panguva yekurasika.
Kushandiswa kwemakungu ekurasikirwa nekurema
Ikoko kune kudya kunoenderana nekushandiswa kwemakungu. Masayendisiti akawana kuti peanut butter inokwanisa kukanganisa kudya. Uchishandisa nzira iyi yekuderedza uremu, unogona kuvandudza metabolism yemafuta mumuviri. Kuti uwane zvinodiwa, zvinokurudzirwa kudya nutswa 8 zuva rega rega. Munguva yekuchengetwa kwepanutari kudya, zvinokurudzirwa kuisa mune yekudya mutsva miriwo, michero , zviyo zvezviyo, zviyo, nyama yakaonda uye hove. Zvakakosha usati watanga kushandisa nzira iyi yekurasikirwa uremu kuti uone kana iwe unenge uine mishonga.
Zvinoshandiswa zviyo zvemuti wenheji zvinoshandiswawo kumafuta, ayo akagadzirirwa pachikonzero chawo. Zvokudya zvakadaro zvinobatsira kubvisa uremu hunorema zvishoma nezvishoma uye hazvikuvadzi muviri. Mukuwedzera, munyaya iyi, unogona kuva nechokwadi chokuti kilos haingadzoki zvakare.
Sample menu:
- chikafu chamangwanani - zviyo zvinokonzerwa nemukaka, bhanana uye maarondi 4;
- snack - 2 mikate nepeanut butter (1 tsp mumwe nomumwe) uye apuro;
- masikati - 220 g yebvudzi rakabikwa yakakangwa nemashizha yemiriwo;
- Kudya - 2 zvingwa zvepeanut (1 tsp mumwe nomumwe).
Somugumisiro, chimiro chezuva nezuva chepanut butter ndi 4 tsp. Inofanirawo kutariswa kuti chigadzirwa ichi chakakora zvakakwana, saka zvimwe zvikamu zvekudya kwako zvinofanira kunge zvakaderera-calori. Muzhinji, menyu yezuva nezuva haifaniri kusanganisira zvinopfuura 1500 kcal. Ichi chikafu hachisi chakanaka uye kunyanya chinofanira kufadza vanoda kutapira, sezvinonzi peanut butter is dessert yakanaka. Kuti uwane zvinodiwa, zvakakosha kusarudza yakakodzera nut paste kana kuti kubika iyo kumba pasina kushandisa sweeteners uye chero zvizere. Zvigadziriswa zvenguva pfupi pakushandiswa kwepenanut kudya hazvisipo, sezvo zvisingatauri chero chikamu chinoshandiswa mukudya.