Chibvumirano chekurasikirwa nekurema kusavapo kwe nzara. Ndizvozvo. Mutumbi haugoni kutitendera kutsanya kwemazuva mazhinji uye kutiita kuti tirambe tichikotama pamusoro pokuti kudya kudya kwakaipa. Mushure meizvi, inguva yekudya zvakanyanya, kana kuti panzvimbo yekunwisa, zvakanaka, uye kunyanya kuwedzera matambudziko nezvinorema zvakanyanya .
Iwe unogona kuderedza uremu nekudya kazhinji zuva rimwe nerimwe, usina kupesana kwakasiyana, izvo zvinodyiwa, kana kuti pane izvo vanhu vazhinji vanoreva nezwi iri. Kurasikirwa kwekurema kunongoda kuunganidza mhando yezvakanaka, kudya kwezuva nezuva, zvichienderana nekuyera kwezvokudya zvinobatsira.
Mutemo wokutanga wekugadzira menyu ekurasikirwa kwekurema uye kudya kwezuva nezuva - kuti uremerwe uremu, unofanira kudya zvishoma kudarika muviri unopedza.
Chirevo chechipiri chemenyu yezvokudya zvine utano hwekureruka kwekureruka - usatarisa pamakoriyori, asi pamutengo wekudya. Izvozvo hazvirevi pane zvimwe zvinokonzerwa nekororiki - "mitambo" yebasa kana chikamu chehove, asi mapurotheni akawanda, mahydrohydrates nemafuta anoshanda zvakadini. Iko kucherechedza mutemo uyu, iwe uchabvisa kuburitsa nguva dzose kutengesa, nzara.
MaProteins
Kuumbwa kwekudya kwakanyatsonaka kwekurasikirwa kwemahombekedzo tinotanga nemapuroteni. Chokutanga, kudya kwega kwega kunofanira kuva neproteiniti shoma, kana iwe uchibatanidzwa mune zvemitambo, kunyange kutora kunofanira kuva neprotheni.
Mapuroteni Akanaka:
- nyama yakaderera-mafuta;
- chicken, turkey;
- murwi;
- mazai;
- Zvishandisi zvehuchi nemafuta zvakadzika;
- cheeses namafuta zvakakwana kusvika 25%.
Chikamu chepuroteni pahota yako (nyama kana hove) inofanira kunge yakaenzana nemichindwe yako "isina zvigunwe."
Carbohydrates
Vakadzi vakawanda havagone kushayiwa uremu, nokuti havazivi kuti vangasarudza sei makodhihydrates. "Zvishoma" makhyhiqidharati anotitsigira kwenguva yakareba, asi tisingaregi huwandu hwehuga muropa uye kwete kukurudzira kupfuurira kwekudya. Carbohydrates inofanira kunge iripo mumitambo yedu panguva yekudya uye kudya kwemanheru, kuitira kuti manheru tisaona nzara yezvipfuwo.
Mahydrohydrates Akanaka:
- buckwheat, oats, rice unpolished, mapira;
- michero kubva kuupfu hwakakwana;
- chingwa chakabva muzviyo zvakakwana, upfu hwefurawa;
- rye rye uye buckwheat chingwa pasina mbiriso uye shuga;
- Pit;
- baked potato.
Mafuta
Nemafuta muzvokudya zvedu, zvinhu zvose zvakajeka sezvazvakaitika-iwe mukana wako 2 mashupuni. chero (zvinonzwisisika zvakanaka!) mafuta yemafuta kana 30 magamu emiti.
Mafuta akanaka:
- muorivhi, mafuta akazora;
- gorosi mafuta yegorosi, mbeu yemadhiro;
- Almonds, cashews, hazelnuts, walnuts, hazelnuts.
Fiber
Dhiyabhorosi fiber, kana fiber ndiyo inoita kuti matumbo edu ashande. Iwe unogona kutarisa kuedza uye kusiya mapurosilose kwemazuva mashomanana - kuvimbiswa kunopiwa kwauri.
Nokudaro, hatina kuchengetedza pane fiber fiber. Muzuva zvakakosha kudya 400 g yemiriwo uye 300 g yemichero. Pamichero inotapira "inokuvadza" (bhanana, maonde, mazambiringa) tinotaura kuti dzinofanira kupedzerwa "mumwe nomumwe", kwete nekuyera, uye kusvika 14-00.
Rega
Hungu, iyo yakauyawo pane izvi, nokuti chikamu ichi ndicho chisingafadzi meso edu.
Kana iwe uchida kushayiwa uremu usina kudya, kungofara, asi hukuru, kudya, unofanirwa kukanganwa nezvehupo hwezvinhu zvinotevera:
- semi-finished products, smoked products;
- pie, chebureks, vatsvene;
- sweets ekuchengetedza kwenguva yakareba, pamwe chete nemasiteri nemafuta ane mafuta;
- nuts, chips, popcorn;
- zvokudya zvinokurumidza - kwete zvokudya zvokudya zvinokurumidza, asiwo pakarepo mbatata yakasvikika, manodles uye mashupa akagadzirwa ne briquettes.
Summing up
Saka, mabiko ezvokudya zvekufungidzira anofanira kutarisa seizvi:
- chikafu chamangwanani - buckwheat porridge, kofi nemukaka, 1 michero;
- snack - 2 michero, 1 cup kefir;
- Kudya - mbatata yakabikwa, hove, yemiriwo saladhi ne 1 tbsp. mafuta ezvirimwa;
- snack - grated karoti nemidziyo yakaoma;
- kudya - chicken fillet, broccoli, 1 tbsp. juice eruvara.
Zvechokwadi, iyi menyu haifadze zvikuru ku ziso. Asi iwe unogona kugadzirisa mamiriro acho ezvinhu - kamwechete pavhiki uzvibvumira kudya chimwe chinhu chawakada chaizvo, icho, nenzira yega, hachisi mumitambo yedu.