Hazvisi pasina mubhuku reRussia romuapurosi runyoro runonzi "juvenile" - zvakaoma kutumidza mumwe muchero, umo kuumbwa kwevhitamisi nekutsvaga zvinhu zvakakosha kune vanhu zvaizova zvakanyatsonaka. Kununura zuva pamaapuro inzira inosvika nyore nyore kusvika uye kuchengetedza chimiro, uye kugamuchira hurukuro yakawanda yekushandisa antioxidants yekubudirira kubudirira kurwisana nekwegura.
Zuva rokuzorodza pamaapuro zvakanaka
Mukuedza kuchengeta chimiro, vakadzi vanozvishongedza nemhando dzakasiyana-siyana dzekudya: zvakasimba uye kwete kwenguva yakareba uye kuratidza, kazhinji kukanganwa kuti kana ukashandisa caloric foods mushure mekudya, uremu huchadzoka, uye kunyange nehuwandu. Kusiyana nezvokudya, kusunungura mazuva hakuunounzi kudzvinyirira mumuviri, uye, nekugara uchidzikinura mazuva, uremu hucharamba huchiedza kurarama. Nyanzvi dzinokurudzira zuva rokutsanya pamaapuro, izvo zvinogadziriswa nemajoka, misumbu, itsvo, chiropa uye zvirwere zvemoyo:
- Chengetedzo. Mukunyorwa kwemaapuro, sezvatinoziva, zvakawanda zvepectin uye fructose, zvichibatsira chiropa kuputsa mafuta, vanoita kuti zvikwanise kuibvisa zvakachengeteka uye havanoratidzi muviri kuti uwane nzara .
- Kuvandudza hutachiita basa, kuchenesa. Maapulo - anonyorera nyore, kuvandudza kushandiswa kwemasabetism , kugara uchidzikinura pamaapuro kuchabvisa pamuviri nhumbi dzakawanda dzezvinhu zve slag.
- Nguva dzose kushandiswa kwamaapuro kunongobatsira zvikuru mumuviri pamwe chete - mamiriro acho anoderedzwa mukudzvinyirira kwepamusoro uye atherosclerosis; inovandudza hutano hwemutsipa - kupfurikidza kuzvidzora; Matombo ari mu gallbladder ari akanyanya kuparara.
Kunonoka zuva pamaapuro ekurasikirwa nekurema
Panguva yekudzikinura, maapuro anoshandawo mune kuti kuyerwa kwakadonha hakudzokwi. Maapuro ekudzikinura zuva nderudzi rwezhenikisi, uremu hunoenda huri pamwe chete, mumwe munhu anorasikirwa kusvika ku 1.5 kg, mumwe munhu anenge magiramu 200 ndicho chinhu chikuru - hausi mvura uye mineral salt, asi hazvidikanwi kumuranda muviri uye chepfu. Iwe usati wapedza zuva pamaapuro, unofanirwa kugadzirira, usadya uchifungidzira zuva re "nzara", menyu inofanira kunge iri nyore kwazvo:
- chikafu chamangwanani - michero yemukaka ;
- masikati - mishonga mitsva, soup mutsva wehuku;
- kudya - miriwo yakabikwa, tei kana jisi.
Nzira yekushandisa sei zuva rokutsanya paapuro:
- zvakakosha kugadzirira 1.5 - 2 kg emaapuro, kupatsanidza kugamuchirwa kwavo nema5-6 uye kudya panguva dzakasiyana dzenguva;
- iwe unogona kuwedzera kwete-carbonated mvura yemvura kana kuti tei chaiyo (kana iwe usisi hypertonic!) 1.5 liter.
Kuti udzikinure, unofanirwa kusarudza maapuro anotapira uye anomunwa, zvichida muzhizha kana muvhuvhu, pamaapuro kubva mukohwe mutsva, michero inogona kusarudzwa mumusika kana pane zvipembenene pamaapuro - izvi zvinoratidza kuchena kwezvakachena, uye ganda harigoni kudurwa. Kana kusunungura kwezuva kunowira munguva yechando, chibereko chinofanira kunatswa zviri nani, nokuti zvinoshandiswa nemakemikari kuti zvive nani kuchengetedza. Inofanira kurangarirwa kuti mumichero yemahombe mashuga mashoma, uye zuva rekutsanya pamapuro matsvuku zvichava nyore, mumichero yemahombekiti akawanda mavitamini C , uye tsvuku uye tsvuku zvinoratidzwa nehuwandu hwakawanda hwe beta-carotene.
Kununura zuva pamaapuro akabikwa
Kununura zuva pamaapuro matsva kunoratidzwa kuvanhu vane utano hwehutano hwakanaka - asidi iri mune maapuro inogona kuipa zvakanyanya mudumbu. Kana uine matambudziko nehutachiona hwepamuviri, kubudiswa kwemazuva aporo pane michero yakabikwa yakakodzera - yakachengeteka, kunze kwekunge, kune zvimwe zvisingabatsiri (kuparadzwa kwe vitamin C panguva yekurapa kwehutano), pane zvakawanda zvinobatsira:
- zvimwe pectin, ipapo kuchenesa kunongowedzera;
- uye kuderera kwevhitamini C, acidity inoderera, rubatsiro rwakadaro runogona kupiwa nevanhu vane zvirwere zvisingaperi zvekudya kwekudya;
- Maapulo akabikwa anowedzera kukonzera kuderedza "yakaipa" cholesterol uye kuomesa zvinetso.
Kubika maapuro:
- Tora maapuro muhafu kana mugg, mbeu dzakachena;
- kupararira pabheti yekubheka;
- ovuni muchoto pa 180 ° C kwehafu yenguva, kana maapuro akachekwa mumitambo - hafu zhinji;
- muzuva rekutsanya pamapuroki akabikwa unogona kudya maapuro 7-8 uye 1.5 litres emvura yemaminera pasina gesi kana herbal tea .
Kununura zuva pamaapuro uye yogurt
Nzira iri nyore ndeyokutumira kefir-apula kutumesa zuva. Nokuda kwake, gadzirira 1-1.5 makirogiramu emaapuro uye lita rekefir, rakanaka kudarika mavhareji emafuta -5.5%. Zvose izvi zvinogoverwa kuva 5-6 kudya, kutanga nemaapuro, kupedza ne yogurt. Vashandi vezvokudya vane maonero akasiyana-siyana pamusoro pekuti nokukurumidza pashure pemapuro kunwa kefir, mumwe munhu anotenda kuti pakarepo, mumwe munhu anokuraira musati wapera hafu yeawa kuputsa - itai nenzira iyo iwe unonzwa wakasununguka. Pakati, iwe unogona kuwedzerwa kunwa mvura, unogona kugadzira mineral, pasina gasi.
Kununura zuva pamaapuro uye cottage cheese
Kana iwe ukaita chikoro chekudzikinura maapuro kwauri nekuda kwezara, edza kusonganisa maapuro nekottage cheese, inoderedza nzara uye, zvakare zvakare, inoderedza kushungurudza kwechibereko chezvibereko. Zvinotora 1 kg emaapuro uye anenge 500-600 g yekottage cheese, mafuta anogadzirwa haasi anopfuura 5%. Kununura maapuro uye cottage cheese ine nhamba yakawanda yezvasarudzo, unogona:
- aparadzanise mishonga mu 5-6 receptions uye adye masikati;
- kudya, kushandura michero uye kottage cheese, zvakare, nguva dzenguva dzose;
- Itai mazamu uye muwedzere apuro kwavari;
- usakanganwa nezvemvura - iwe unogona kunwa muhuwandu hwehuwandu, husingaverengi shuga, caffeine nemafuta efizzy .
Kununura zuva pamaapuro uye buckwheat
Dzoza ganda nemavhithamini, misumpi nemavhudzi zvichakubatsira buckwheat-apple kuora-kurasikirwa zuva. Zvigadzirwa zvezuva rino zvinofanira kunge zvakagadzirirwa sezvinotevera:
- 250 gr. buckwheat zviyo zvisina shuga, munyu uye dzimwe nguva, kudira hafu yeitare yemvura inobisa uye uende usiku hwose. Pani yakanyatsovharwa.
- 3 maapulo mavara uye 1.5 litita emvura yakakwana kuti zuva rivepo.
- Porridge yakapatsanurwa kuva 3-5 maitiro. Usati wadya phariji, idya apuro, kana kuti ushandise panguva yekudya.
- I-lysine iri mu buckwheat inobatsira muviri kuti uwane calcium zviri nani, saka, nehuwandu hwekudzikinura zuva, iwe unogona kuwedzera 0.5 litres eeffir ne mafuta ane 1%.
- Kudya kwekupedzisira hakufaniri kuve kwemaawa makumi mana.
Kununura zuva pamaapuro nemakamu
Kunyatsobudisa zuva rakakwana remaapulo uye makomkoro - 97% emvura mune zvinyorwa, inenge zero koriori uye kusakwana kwakakwana kwezvinhu zvinokonzera kukonzera kuita makuchere chinhu chinonyanya kukosha chekudya. Menyu yekudzikinura kwakadaro iri nyore - inenge 1 kilogram yemapuro uye makomkoro akaparadzaniswa kuva mashanu kugamuchira. Iwe unogona kutema saladi, uchiizadza nekeji yakakora-mafuta, unogona kudya miriwo nemichero zvakare, iwe unogona kuyananidza, usingakanganwi nezvemvura.
Chii chinopa zuva rokutsanya pamaapuro nemakamu:
- inopedzisira ichinge yakagadzirwa nemetabolism;
- kunowedzera kuchenesa kwemaapuro, nekuda kwehuwandu hwehuwandu hwe cellulose mumakango;
- zvinowanzoita urinary system.
Kununura zuva pamaapuro nemazai
Nezai rakanyorova. Kana kusunungura maapuro nemishonga yezvokudya zvinopiwa zvakaoma, unogona kuwedzera mazai kune chibereko - muviri haungarasikirwi mapuroteni, makhahydrates, kana mafuta, kunyange zvazvo zvakasiyana-siyana hazvikwanisi kunzi mhando yakadaro:
- 1 rakanaka-yakabikwa egg;
- 1 apple;
- 1 girasi yemvura - mineral water pasina gesi, herbal tea.
Nekaoma rakaoma . Iyi nzira yakashata kupfuura yekutanga, zvinoitika pano zvinowanikwa nekuda kwekuti iyo yakaoma yakabikwa mazai machena inoita kuti mudumbu uwedzere kupisa aple fiber, uye muviri, uchishandisa simba rakawanda, unorema uremu:
- 5 mapuroteni akabikwa;
- 5 maapuro;
- inogoverwa muzvishanu kudya.
Kununura zuva pamaapuro nemvura
Kuonekwa kwepakutanga kwekudzikinura pasi paapuro chibereko nemvura, iyo inoshanda uye inogadzirisa kudurura, zvinokwanisika kuita chirongwa chakadaro kunze kwekunge uine matambudziko nehutano hwekudya. Kununura zuva pamenyu yeapuro kune zvingasarudzwa zviviri. Zvine chiedza uye zviri nyore.
- kamboro -girasi remvura uye maapuro maviri;
- yechipiri kudya - girazi remvura uye apuro, unogona kutsva, unogona kubika;
- kudya - girazi remvura uye michero 2-3;
- masikati mashomanana - 1-2 maapuro, unogona kubika muchoto, uye unogona kugadzira saladi, nekusvora apulo uye kuizadza nemuto wemamuro;
- Kudya - 2 maapuro muhomwe yakabikwa, girazi remvura kana tei iro risina simba pasina shuga;
- usiku unogona kudya apuro imwe.
Easy . 1-1.5 kg yemapulo uye 2 litita emvura. Maapulo akaparadzanisa kanomwe, girazi remvura kunwa kwehafu yeawa pamberi peapulo uye pakarepo mushure maro. Sample menu:
Tough . Maapuro matatu, mairi maviri emvura. Maapuro akaparadzaniswa mumatatu matatu, mvura kunwa zvisati zvaitika, shure kwemaapuro uye pakunzwa nzara.
Kununura zuva pamaapuro uye mavhenekeri
Watermelon yakabatanidzwa zvakakwana nezvibereko zvose, saka vanogona kuwedzera zuva racho nemapurosi ehope, nokuti mavhiteloni akanaka anotengesa zvimwe zveasiti yeapuro. Makemikari emuvhenekeri akanaka kwazvo, uye kukwanisa kwayo kuchenesa muviri kune vashomanana vashoma. Kuti tiite zuva rekutsanya pazvibereko izvi, zvakakosha kuparadzanisa 1.5 kilo yevhitermononi mumazvokudya zvitatu, uye maapuro ari mumakumbo, sehove yezvikamu zviviri.
Kununura zuva pamaapuro - kukuvadza
Maapulo haana kunyatsopindira, asi nekuchenjerera vanofanira kushandiswa nevaya vanotambura nehutano hwepamuviri. Muzviitiko izvi zvakabikwa maapuro hazvibvumirwi - hazvina asidi. Kusunungura zuva nemaapuro hakurudzirwi kuvakadzi vane pamuviri nekuda kwekushayikwa kwemapuroteni, asi, paunenge uchitakura kuwanda kukuru, unogona kukurudzira kusanganiswa kwamaapuro ane cottage cheese kana yogurt. Inofungidzirwa kuti maapuro anoparadza mazodzi ezino, asi pano pane nzira isina kubuda kunze - chewing gum kana mouthwash ichachenesa mazino kubva kuasiti. Rambidzo inogadziriswa yekudzikinura maapuro ndiyo chete-zvirwere zvemuviri wepamuviri, chiropa neitsvo pachigamba chekuwedzera.