Isu tose tave tichiziva kwenguva yakareba pamusoro pekuti vanhu vekuChirungu vanoramba sei uye vanofambisa. Mune zvinetso zvekudya, English nutritionists akabudirira zvakare uye akagadzira kudya kunoshamisa kunobatsira kurasikirwa nemapirundi akawanda mukati memazuva makumi maviri pasina kushandisa mari yakawanda pairi.
Chinokosha chekudya kwechiChirungu chiri nyore: unoda kushandura zvimwe zvokudya mazuva maviri. Zvokudya zvinoshandura sezvinotevera: mazuva maviri eprotini yekudya, mazuva maviri emiriwo. Izvi zvinokubvumira kuti uzvigadzirise iwe uye utarisire hutano hwako, uye mamwe mapaundi achaenda muChirungu asingatauri!
Zvokudya zveChirungu zvakagadzirirwa kwemazuva makumi maviri, uye zvinokubvumira kurasikirwa panguva ino kubva pa7-10 kilogram.
Munguva iyi yekudya, unoderedza huwandu hweakoriyori anodyiwa nekudya mapuroteni nemahydrohydrates, sezvo ane zviduku zvishoma pane mafuta. Uye mutumbi, kuitira kuti uzvipe nehuwandu hwehuwandu hwemafuta, huchatanga kuvabudisa kubva pahupenyu hwavo, nekuda kwekuti kutsva kwemafuta kunotanga kuitika, izvo zvinokosha zvikuru.
Mifananidzo yezvokudya zveChirungu kwemazuva makumi maviri nemaviri
Tanga kudya kubva kune "mazuva ane nzara". Mazuva ano unofanirwa kuderedza kudya kwako chete nemukaka kana kefir. Inwa inofanira kunge isingadariki mairi maviri pazuva. Kana zvakanyanya kuoma, unogona kutenga jisi remiriwo zvishoma uye zvishoma zvishoma zvechingwa chisviba.
Mitemo inokosha inofanira kuonekwa nekutaura kweChirungu:
- Pakati pezuva, zvinokurudzirwa kunwa zvinenge maditha maviri emvura, kana kuti ma-calorie ejisi;
- Munyu inofanira kuchinjwa nezvinonhuwira;
- kubvisa zvachose zvokudya zvakakangwa uye zvakabikwa (zviri nani kubika zvokudya zvevakaroorana, kana kungobika);
- pane mushure maawa makumi mana hazvibviri;
- usati waenda kunorara, unwe 1 kiropuni yamafuta omuorivhi;
- Usanwa doro uye zvinodhaka panguva yekudya.
"Proteine mazuva"
Mukati mapurotini maviri emazuva ekudya kweChirungu, kudya kwako kuchaita seizvi:
chikafu chamangwanani - mukombe wekofi nemukaka, hafu yepasipuni yearoro, hafu yepasipuni yeuchi uye slice yechingwa chakachena;
kudya kwemanheru - hombe duku yehove kana muto wemuviri (250 g), chidimbu chehove yakagochwa, ukuru hwechindwe chako, chingwa chine mutsvuku;
pakati - mangwanani mangwanani -girasi-girazi yemukaka nehafu yengapuni yeuchi;
Kudya - mazai maviri akabikwa, cheese (50 g), girazi rekfir (50 g), chingwa chakagadzirwa.
"Mazuva anomera"
Mazuva ano tinodya miriwo nemichero chete:
kambamambakwedza - mamwe maapuro kana maarangi;
masikati - soup kubva mumiriwo (200 g), karoti saladi (200 g);
masikati mashomanana - zvakafanana nevana vekudya;
Kudya - saladhi yemiriwo (kabichi, beet, karoti) yakagadzirwa nesaridhari kana maorivhi.
Iyi menyu inogona kuve yakasiyana-siyana nemimwe michina kubva pane zvakarongwa pasi apa.
Rondedzero yemiti yakabvumirwa panguva yekudya kweChirungu
Miti - makaroti, beet, eggplants, bell pepper, kabichi, anyanisi, parsley, asperagus.
Zvibereko - maapuro, marangi, bhanana, kiwi, mazambiringa, mandimu.
Zvokudya - oatmeal, buckwheat, rice rakasvibirira.
Kunyika - mint, basil.
Zvinonhuwira - tsvuku tsvuku, sinamoni.
Pazuva rechi21 rekudya kwechiChirungu, iwe uchanzwa kuti iwe hauna kungorega uremu, asi iwe uri muduku! Uyewo iwe uchavandudza ganda chimiro uye ruvara. Ichi chikafu chinowanzosimudza ropa, chinoderedza cholesterol, uye chinowanzoita shuga yeropa.
Kubatana nechirongwa chekuChirungu, usakanganwa kuti muviri panguva ino unoda imwe nzira ye multivitamines. Kudya hakufaniri kudzokororwa kanopfuura kamwe kamwe mwedzi mitanhatu.
Best of luck!