Vanhu vazhinji vanotora kudya kwemwedzi kwemwedzi kuti uremekedze zvakasiyana. Vamwe vanodavira kuti munguva ino, unofanira kuedza kuderedza kudya kwako zvakanyanya kana zvichida nenzara, asi chaizvoizvo iko kukanganisa kukuru kunogona kukonzera zvinetso zvehutano zvakakomba. Kuti udzivise izvi, asi panguva imwe chete kubvisa mapepa anovengwa, unofanirwa kushandura kune kudya kwakakodzera, iyo inofunga nezvezvinhu zvakawanda zvinokosha.
Zvokudya zvakagadzirwa kwemwedzi
Nokuda kwekurasikirwa kwakakosha kunokosha kutevera mazano aripo zve dietetics. Nokutanga, zvinogona kunge zvakaoma kuvatevedzera, asi mushure mechinguva zvichava tsika yakanaka.
Kudya kwemitemo yemwedzi:
- Ipai zvokudya zvakanyanya , mashamba ezvitoro, masipi, sausage, zvakabikwa uye zvimwe zvekudya zve-calorie.
- Tanga mangwanani ne 1 tbsp. mvura pamwe nekuwedzera kwemononi, iyo inotanga kushandiswa kwemasabolism.
- Idya michero nemiriwo mitsva, nyama inodya uye hove, mafuta emiriwo nemarangi, zviyo, uyewo michero yemhando dzegorosi dzakawanda. Imwe tsananguro: michero yakanaka inodya mangwanani.
- Ika zvokudya zvakakodzera, uchishandisa kubika, kubika, kubika, nekubika kubika uye kugadzira.
- Kudya kwemwedzi mumwe kunoreva kushandiswa kwe 1.5-2 litre emvura mukugogodza. Wana tsika, inwa 0.5 tbsp. vasati vadya.
- Zviri nani kudya kazhinji, asi muzvikamu zviduku, kunze kwekudya kwekudya chamangwanani , kwemasikati uye kudya kwemanheru, kuwedzera 2 zvimwe zvekudya. Chikudya chamangwanani chinofanira kuva chikafu chinopisa zvikuru uye chinosanganisira iyo inofanira kunge yakagidhahydrates uye puroteni shoma. Carbohydrates inobvumirwa kudya kwemasikati, asi unogonawo kudya mapuroteni uye mafuta mashomanana, asi kudya kwemanheru kunofanira kunge kuri kudya kunyoresa uye kunongogadzirisa chete mapuroteni.
- Kudya kwekupedzisira hakufaniri kuve kwemaawa matatu asati avata. Kana iwe uchinzwa nzara yakasimba, iwe unogona kunwa 1 tbsp. kefir yakaderera kana kudya apulo.
Kana iwe uchida kuchengetedza chigumisiro, zvino zvakanaka kunyatsoona mazano anopiwa muupenyu hwose.
Nzira yekuita mabiko ekudya kwemwedzi?
Nhasi, unogona kuwana mishonga yakawanda yakarongeka, asi vanachiremba vanokurudzira kuti vashandise chete semuenzaniso, izvo zvinodiwa kuti zvikure kudya kwavo pachavo. Tinopa kubvunzurudza zvingasarudzwa zvemu menu yekudya kwakanyatsonaka kwekuresikirwa kwemwedzi:
Nhamba nhamba 1:
- kambodzwa: 1 tbsp. mukaka unodziya ne 1 teaspoon yeuchi, uye imwe mucheka ane branhu;
- snack: micheka miviri yechingwa chakada uye ham, uyewo tomato uye tei pasina shuga;
- Zvokudya zvemasikati: chikamu chemukaka wakagadzirwa nenyama, rizi yakabikwa uye mushwa, uye maapuro maviri;
- muhomwe: michero saladhi;
- kudya kwemanheru: chicken yakabikwa uye chimedu chechingwa chine mutsvuku, uye apulo uye tei.
Nhamba nhamba 2:
- kudya kwemanheru: mbiriso yakabikwa nekiki yakabikwa, tomato nemiriwo, uyewo tei neuchi;
- snack: zvidimbu zvezvibereko zvakaomeswa;
- kudya kwemanheru: hove yehove, chidimbu chechingwa chechingwa uye chikamu chechiropa chakakangwa nemabhesi anokanywa, uyewo jisi yemichero;
- snack: 1 tbsp. kefir uye muesli pasina shuga;
- kudya kwemanheru: chiropa chinoputika nemapatate akabikwa, michina yakawanda yemamate uye juice.
Nhamba nhamba 3:
- kambodzwa: 1 tbsp. pasi-fat kefir uye chingwa cheuchi;
- Mudhawi: jira rakabikwa, chimedu chechingwa cheruga nebhokisi, radishes maviri uye 1 tbsp. yoghurt;
- Zvokudya zvemasikati: chikamu chekuwa mushroom, chikafu chinokonzera mvura, saradi yakagadzirwa nejisi remuti uye 1 tbsp. juice;
- mbishi: chero michero nevanopisa;
- kudya kwemanheru: pasi-fat fat cottage cheese, yakaoma roll uye 1 tbsp. mukaka.
Uchishandisa mharidzo yakasarudzwa maitiro uye mitemo inokurukurwa pamusoro apa, munhu wese anogona nyore nyore kuzvidya ivo pachavo, uye achifunga nezvezvavanoda. Yeuka kuti kuti uwane chigumisiro, kudya kunokosha kuti uwirirane nekuita zvekuita nguva dzose.