Zvokudya zvinofanira kugutsa zvose zvinodiwa zvemuviri zvemuviri uye zvinopa kufara mupfungwa. Hapana chinhu chinonyadzisa pakuti vamwe vanhu vanoita chitendero kunze kwezvokudya, kwete - zvokudya zvakagara zvichinyanya kufadza madzitateguru edu (avo vakadya zvokudya nekutambudzika kukuru), kunze kwekudya, unofara kudya, iwe unofanirwa kugutsikana nezvishoma.
Pakati pese, ngationei kuti ndotangira kupi nguva yekudya kwakakodzera muupenyu hwako kuitira kuti mweya ufare, uye muviri hausi mukukuvara.
General Mazano ekutsigira
Kana zvasvika kune munhu ane hutano uyo asingadi, kana kuti haaedzi kuedza kurasika (shure kwezvose, isu tose tiri), tinogona kuchengetedza zvakachengeteka mitemo yose ye dietetics mune pfupi pfupi yemitemo. Ngatitangei nezvinofanira kunge zviri mumuviri wemunhu akasarudza nzira yekudya kwakakodzera:
- zuva nezuva - 3 servings yezviyo;
- 2 servings of different (!) Sources of protein;
- 5 kushandiswa kwemiriwo uye michero, kureva kuti, kusvibiswa fiber.
Iye zvino chimbofunga imwe neimwe yemapoka muchidimbu.
"Zvakanaka" zviyo:
- buckwheat;
- ruzi rutsvuku;
- zviyo zvizere pasita;
- gorosi pariji;
- gorosi;
- oats.
Uyezve, mukudya kwakakodzera kwehutano hwevanhu uye kufara kwaiva nenzvimbo kunyange yemiti inotoda - 2-3 nguva pavhiki iwe unogona kutora nzvimbo yezviyo nemapatata, zvisinei, zvinokurudzirwa kuigadzira nehuwandu hwemafuta, zvakanakisisa zvachose-muunifomu.
Uyezve, kamwe chete pazuva iwe unogona kudya chingwa (bran, Borodin, zviyo) - 30-40 g, kana iwe ukatsiva ivo nekushanda kwezviyo.
Tinoramba tichiita mapeji ezvokudya zvakakodzera - enda kune mapuroteni. Pano iwe unoda kuchengetedza chikamu - 2/3 uye 1/3, izvo zvinoreva chiyero chemazana-mafuta uye mapuroteni akawanda.
"Zvakanaka" protein:
- shiri;
- nyama yakaderera-mafuta;
- dairy products;
- mazai;
- hove;
- cheese;
- nyemba.
Uye chikamu chechitatu chenhoroondo yezvaunogona kudya kana zvasvika pakudya kwakakwana hakusi kusvibiswa fiber. Zvibereko, zvakakodzera, zvinofanira kunge zvichishandura kwete zvekudya zvakasikwa zvakasikwa, uye miriwo-mugove weiyo wezvakazadza mahwendefa ako emanheru. Ichokwadi, pane mimwe miriwo, inofanira kuyeukwa kuti saladi yakapfeka maayonnaise, kusiyana nehadhi neolivhi, haifananidzi zvakanyanya nemitemo yezvokudya zvakaenzana.
Zvidziviriro zvemiti
Hapana zvinorambidzwa hazvigoni kuita pasina zvisizvo. Kana ukasarudza kutanga mararamiro ane hutano , unofanirwa kushandiswa kune pfungwa yokuti nemimwe michina yauchazoona kazhinji:
- semi-finished finished products, smoked products, pickles, food canned;
- mayonnaise, kupfeka zvimedu uye sauces;
- zvose zvakadzika-zvakabikwa;
- zvokudya zvinokurumidza, kusanganisira yakaoma, masikati masikati uye mbatata yakasvibiswa;
- popcorn, nuts, chips, crackers.