Indaneti yemazuva ano inoita kuti isu tigadziriswe, zvakanatswa michina: chingwa chakachena, confectionery, mucheka mutsvuku, oats - izvi zvose hazviiti zvachose zvokudya zvine utano, kunyange zviripo patafura imwe neimwe. Mushonga unobvisa chikamu chakakosha-bran. Icho chigove chezviyo uye kukosha kunokosha - iri munharaunda iyi iyo fiber inoda muviri kuti yakavanzwa. Chikafu chemunhu wemazuva ano chinogona kudanwa chisina kunaka, kana bedzi nokuti nokuti hapana munhu anodya pamyero we 30-35 gm fiber pazuva inodyiwa.
Munda: maroriki uye zvinhu
Pasinei nokuti iyo yekorori yegorosi yegorosi ine zvikamu 165, haikwanisi kutaurwa kuti izvi zvichaita kuti uremu hure (bran oat ine caloric yakagadzirwa nemauniti 246, asi yakawanda nokuda kwechigadzirwa chakadaro). Davi isiri chinhu chisingagoneki chinoshumira kuchenesa gumbo rose rezvemimba uye inongodikanwa kune chero matambudziko nematumbo. Mushure mokunge mafurafura, kusanganisira mishonga inorwisa mabhakitiriya, inofadza kuwedzera kushandiswa kwebhangi kuti kukurumidze kudzorera mucheche microflora.
Imwe isingatenderwi yebrugoni - inoparadzira metabolism uye inobatsira kukurumidze kubata nemakirogiramu. Pamwe chete neizvi, mutumbi unobviswa zvachose nehupfu nezvinokonzerwa nehupfu, izvo zvinopa kuporeswa kwehuwandu uye zvinobatsira avo vanotambura nehuputi hweganda.
Nokuti munhu wemazuva ano branhton ndiyo nzira yakanakisisa yekuwana fiber: mushure mezvose, chigadzirwa ichi hachidi kuti chigadziridzwe, chinobva chakakodzera kushandiswa. Uyezve, inonyatsopera uye inokubvumira kuti unzwe wakakura.
Zvokudya: kefir nebhanhire
Zvokudya zvakajeka uye zvakanakisisa, zvingagare nekusingaperi, ndiyo nzira yaunoshandura nayo chirayiro negirazi yeefridzi nekuwedzera kwepuni yebhanhire. Iwe uchadzikisa zvishoma nezvishoma uremu (anenge kilogiramu pavhiki), asi usiri kunzwa uine nzara uye usingazvirambi chinhu chero chipi zvacho. Mhando yehuwandu yezvokudya zvakadaro ingaita seyiyi:
- Kumbodhi : oatmeal, apple.
- Chikafu chekudya kwechipiri : hafu yemikombe ye cottage cheese kana curd cheese.
- Mabiko : kushumira kune chero soro nechingwa chimwe chechingwa.
- Nyoka : chero michero.
- Kudya : girazi refefir 1% mafuta ane bran.
Ichi chikafu pabazi rinonyoro, asi rinobudirira, uye rakakodzera kune vanhu vakasiyana-siyana. Zvinonyanya kukosha, hazviiti kuti uve nenzara.
Kefir kudya nebazi nokuda kwemazuva matatu
Iyi sangano ichabatsira avo vanoda kukurumidza kupera muviri kusvikira chiitiko chinokosha. Ichi chigumisiro chichaonekwa nokukurumidza, asi hachizobati kana iwe ukadzoka nenzira inowanzo yehupenyu. Kudya kwakadaro pahut bran kunobatsirawo, segorosi, uye chero ipi zvayo. Chinhu chikuru ndechekuti ivo vakaita bhanhire yakachena pasina mashuga, additives uye dhayi.
Pazuva rimwe nerimwe remazuva matatu iwe unopiwa 1.5 litres e1% kefir uye chiyero chebhan rakaenzana ne 35 g ye fiber. Nguva imwe neimwe, uchinzwa nzara, iwe unofanidza kusanganisa bhangi duku ne girasi rekufir uye kunwa. Iwe haugone kudya chero chimwe chinhu. Kusingagumi iwe unogona kunwa mvura.
Gorosi bran: kudya
Zvokudya zvose zvinosanganisira bran, zvinoshandiswa chaizvo. Tinopa sarudzo yakareba kwenguva refu, iyo inotitendera kuti tive netsika yekudya tsika. Zvakakosha kuti titevedzere purogiramu iyi kwemazuva gumi nemaviri. Kudya kuri nyore:
- Chikudya chamangwanani : yakabikwa mazai + toast + tea kana peji + zvibereko + tei.
- Zvokudya zvechipiri : 1 tbsp. kapu yebhanhire + 2-3 magirazi emvura.
- Mambakwedza : kushandiswa kwemucheka (chero) + 1 chimedu chechingwa.
- Snack : 1 tbsp. kapu yebhanhire + 2-3 magirazi emvura.
- Kudya : chikamu chezvakadyiwa nyama yakakosha / huku / hove + yakagadzirwa nemiriwo (kunze kwembatata).
- Pashure peawa kana maviri mushure mekudya kwemanheru : 1 tbsp. kapu yebhanhire + 2-3 magirazi emvura.
Kudya kwakadaro hakubatsiri kungosiya kubvisa kwakanyanya, asiwo kugadzirisa hukama hwakanaka. Kana uine chirwere chemuviri wechipfuva, somuenzaniso, gastritis, kudya kunogona kupindirana kwauri. Taura nechiremba wako.