Zvichida hapana mukadzi munyika iyo inenge iine 100% inogutsikana nechitarisiko chake. Mukudzika kwemweya wedu, mumwe nomumwe wedu anoda kuda kugadzirisa chimwe chinhu, uye zvino-kuti ave iye akakwana. Vakawanda vedu tinonyunyuta pamusoro pevanhu vavo uye masikati uye masikati vanopedza nguva vachitsvaka kudya kwezvishamiso kunobvumira kudya zvose uye panguva imwechete kuora muviri.
Chii chakavanzika chokurasikirwa?
Isu tinorambidza (kwenguva iyo iri) kubva pakudya kwedu kunokuvadza (sezvazvakaitika!) Mbatata, tinoti "kwete" kumagidhahydrates, semoto tinotya mafuta uye tinotya "mapiro maviri". Pakupedzisira, tinosvika mhuka inotya inotya, inoedza kugutsa nzara yake ne coke yekudya. Uye mushure mokunge paveceaa yose yaive iri pedyo, nokuda kwekukura zvishoma zvakakosha kunonamatira chete kumitemo yezvokudya zvakarurama.
Zvokudya zvakakwana uye kuora kurasikirwa
Kudya kwakakwana kwekurasikirwa kwemazivi kunobva pachokwadi chiri nyore - kudya zvishomanana kudarika zvaunopedza. Nokudaro hazvifaniri kuve nekubatanidzwa mumiganhu isina chinhu kcals, zvose zvinodya zvokudya zvinounza kubatsirwa uye kugutsa zvinodiwa zvehupenyu. Mukudya kwedu, chikafu chakakodzera chokuderedza uremu, kune nguva dzose nzvimbo yeprotein, uye mafuta, uye kunyange makhahydrates. Saka, ngationgororei mapepa, chii chinofanira kudya kuti uwane uremu.
- Carbohydrates. Sarudza izvo zvichatibatira nguva yakareba sezvinobvira, izvo - zvinotonhora makhahydrates. Izvi zvinosanganisira: michero inobva ku rye uye yose-hupfu hwezviyo, michero isina kuibva, zviyo, mbatata yakabikwa. Maererano nehutano hwakakwana hwekureruka, dzinofanira kudyiwa mangwanani uye masikati, kuitira kuti tisanzwa kunzwa nzara yakawanda manheru.
- MaProteins. Tinosarudza zvinhu zvishoma-makoriki: veal, chicken, turkey, pasi-fat fat cottage cheese uye yogurt, cheese kusvika kuma 25% mafuta, hove. Nekudya kwakakodzera kwekurasikirwa nekurema, zvese zvakakosha kudya zvinofanira kuva nemaproteine.
- Mafuta. Nhamba yedu yezuva nezuva yemafuta inonzi 2 tbsp. mafuta ezvirimwa kana 30 g yemiti.
- Zvibereko nemiriwo zvinonyanya kukosha mukudya kwakanaka kwakakodzera kuderedza kuora. Mushure mezvose, izvi zvikafu zvakapfuma mu fiber , iyo, pamusoro pezvose, inogadzirisa kushanda kwakanaka kwemukati. Michero nemiriwo zvisingafadzi zvinofanira kudyiwa pa300-400g pazuva, asi michero inotapira sezambiringa uye mabhanana inogona kudyiwa kusvika 14.00
- Zvose. Zvose zvakasara kunze kwerwendo kusvika pakudya kwakakwana kwakakosha kwekurasikirwa kwemazivi hakuna hukama. Asi, kana iwe uchida chaizvo, saka - zvishoma iwe unogona. Vashandi vezvokudya vanopa mazano mazuva manomwe kusvika ku10 kuti vadye chimwe chinhu chakarambidzwa uye chinodikanwa zvikuru.
Uye pakupedzisira, chakavanzika ...
Asiwo kushandiswa kwezvigadzirwa izvi hazvirevi kuti kudya kwako kwekureruka kwemazivi kwakarurama. Zvinotarisa kuti chinhu chinonyanya kukosha ndeyokukura ... Chikamu chepuriji chinofanira kuenzana nebandani, nyama uye hove - mazamu maviri, miriwo nemichero - mazamu maviri, kefir, mukaka - 1 girazi, uye cottage cheese - anenge 200 g Nhamba yezvokudya pazuva - 5 -6 nguva. Ichi ndicho chakavanzika chikuru chekudya kwakakwana kwekurehwa kwekurema.
Kutevedzera mutemo uyu, hausi kutambanudza dumbu, iwe unogona kunzwa kugadziriswa zuva rose. Zvakanaka, uye, zvechokwadi, zvakakodzera kuti titaure kuti kushandiswa kwezvokudya maawa maviri vasati vavata kunofanira kumira. Uye nezvekudya kwakakodzera, zvakakosha kuti uremerwe muviri panguva imwe chete.
Kudya nechido uye utano, regai pfungwa idzi mbiri dzisakanganiswe, nokuti rudo rwezvinhu zvinokuvadza - zvekuita uye hunokonzerwa nehutachiona hunowanikwa. Mumuviri wedu haafaniri kuwedzera zvimwe zvekudya zvekudya, kwete mavhenekeri, dhayi, uye kunyange "eshkas" inowedzera upenyu hwetabhenakeri. Ika zvikamu zviduku, kunyange mufiriji yako nguva dzose ichagara ichangobva kugadzirirwa zvokudya, chete inokwanisa kutisimbisa nezvose zvinobatsira.