Nheyo yemufananidzo wakanaka uye utano hwakanaka ndiyo kudya kwakakodzera. Icho chikonzero nekuda kwehutano hwakanaka, hwakakosha zvokuti iwe unogona kuwana kuchinja kwakanaka munguva shoma inogoneka! Tichakurukura kudya kwakakwana kwezvokudya zvakakodzera, izvo zvinokubvumira kuti uzviitire iwe mabiko akanaka uye ane utano hwezuva rimwe nerimwe.
Chii chinofanira kuva kudya kwezuva rekudya kwakakodzera?
Chikafu chakakodzera chinosanganisira mazvikwata ezvokudya zvakasiyana-siyana, kubva kwaungasarudza chimwe chinhu chaunofarira. Zvinonyanya kukoshesa kutarisa: mapuroteni nemahydrohydrates anofanira kunge akaenzana akaenzana, mumafuta - zvishoma. Muchiitiko ichi, kwete chero gluidhydrate yakakodzerwa nemenyu yakadaro. Tichatarisa mazita ezvarambidzwa uye takabvumira zvimwe.
Ndezvipi zvekudya zvinofanira kuumba hwaro hwekudya kwakanaka?
- miriwo, michero nemabriji;
- Zvishandisi zvehuta pasina dyes, zvinonaka uye zvinowedzera;
- huku uye zvihuta mazai;
- Nyama-mafuta, nyama, hove uye hove;
- zviyo uye zviyo zvakakangwa zvezviyo.
Ndezvipi zvekudya zvandinofanira kudzivisa pazvokudya zvakakodzera?
- sauces uye kugadzirwa kwekugadzirwa kwemabhizimisi;
- nyama yekakani, hove, miriwo;
- nyama yakakora, ndiro yakagadzirwa nefrying;
- chingwa chakachena, kubika, kubika;
- masikiti akawanda mune chero ipi zvayo.
Pamusoro pezvinhu zviviri zvokupedzisira - zvinogona kuiswa mune zvekudya , asi zviri nani kuzviita nenzira isina kukwana uye kana iwe usina dambudziko rekurema.
Kudya kwevhiki nevhiki kwekudya kwakakodzera
Tinokutaurirai muenzaniso wekudya kwekudya kwakakodzera, izvo zvinozobvumira muviri kugovera mavitamini ose nemaminerari anochengetedza kuchengetedza hutano nevechidiki.
Iko kunofanira kutakurwa mupfungwa kuti hurumende yezuva racho pachayo inokosha zvikuru. Zvakakosha kurara maawa manomwe kana masere pazuva, kuitira kuti urege kuzadza simba risina simba nekudya. Mukuwedzera, kuzvidzivirira kuti udye panguva imwe chete, iwe unogadzirisa muviri wako uye unomiridzira basa rawo. Zvakanakisisa kudya kamberi kunenge muna 8 mangwanani, masikati pamaawa 12-13, masikati pa16 uye kudya kwema18-19. Maawa matatu asati avata, kudya kwekupedzisira kunofanira kupera, mushure mezvo inobvumirwa kunwa mvura chete! Saka, tinopa muenzaniso wekudya kwevhiki nevhiki kwekudya kwakakodzera:
Zuva 1
- Chivabiro: 2 mazai akabikwa, servings yegungwa kare, tei.
- Zvokudya zvemasikati: yemiriwo saladhi, servings ye soup, juice.
- Masikati manyoka: an aple.
- Kudya: macaroni kubva durum gorosi nehuku yehadzi.
Zuva 2
- Kumbodhi: oatmeal ne apuro, tei.
- Zvokudya zvemasikati: saladi pamwe nenyama, soup chiedza, juice.
- Snack: yogurt.
- Kudya: hove yakabikwa nemiriwo, tei.
Zuva 3
- Chikudya chamangwanani: cottage cheese nemichero uye kirimu muto, tei.
- Zvokudya zvemasikati: korosi yemucheka, mashizha muhodhi, croutons, juice.
- Masikati masikati: machena.
- Kudya: bhakkwheat nemombe.
Zuva 4
- Chikudya chamangwanani: yakabikwa mazai nemakucheka saladi, tei.
- Mabiko: borsch, miriwo yemiriwo , compote.
- Manheru masikati: chimedu chechizi, tei.
- Kudya: pilaf, miriwo yemiriwo.
Zuva 5
- Chikudya chamangwanani: rizi phariji nemichero yakaomeswa, tei.
- Mabiko: soro nechiedza, saladi nenyama, jisi.
- Manheru masikati: girasi ye yogurt.
- Kudya: shiri inogadzira zvinomera.
Zuva 6
- Chikudya chamangwanani: phariji yeghakheheat nemukaka, apuro, tei.
- Mabiko: sopu, mashizha yemashizha, jisi.
- Manheru masikati: sandwich yechingwa chine mutsvuku nechesi, tei.
- Kudya: hove nemupunga uye yemiriwo saladhi.
Zuva 7
- Zvokudya zvemanheru: sandwiches ne cheese uye jam, tei.
- Zvokudya zvemasikati: saladi nevegungwa, soup yenji, jisi.
- Nyoka: chero michero.
- Kudya: Nyuchi yakabikwa nemari inogadzirwa.
Kudya zvakadaro kunogona kunge kusingagumi kwenguva refu, sezvo mhando iyi inofanana nemitemo yezvokudya zvinovaka muviri uye haizokuvadzi muviri. Iwe unogona nyore nyore kuisa mararamiro ekudya uye iwe unokwanisa kuisa muviri wako zvakarongeka. Maitiro akanaka ekudya ndiwo hwaro hwekunaka, kubatana uye hutano!