Chikafu chakakodzera chinofanira kugoverwa, izvo zvinokosha pakuchengeta metabolism uye nekurwisana nenzara. Mhuka yezuva nezuva inofanira kusanganisira kudya kwemanheru, iyo ndiyo kudya kunyoresa. Zvakakosha kunzwisisa zvingadyiwa kuti udye nechingwa chakakodzera, kuitira kuti urege kurasikirwa nekurema uye kutsigira zvawanikwa zvave zvawanikwa. Zvinofanira kuonekwa kuti kwenguva refu kupedza zvokudya kunotungamirira kukuti iyo metabolism inonoka, pane zvinetso nehutachiona hwehutano uye semugumisiro, kurasikirwa kwekurema kunowedzera, kana kutorega zvachose.
Ndezvipi zvingaidya zvekudya kwemanheru nemishonga yakakodzera?
Mhuka yemabiko emanheru inofanira kuva yakakwana zvakakwana kuti ugogutsa nzara yako uye usati uwedzere dumbu rako. Nezvokudya zvishoma, chikamu chekorori yemenyu hachifaniri kudarika 20-30% yehuwandu hwezuva nezuva hunokosha.
Mabiko akakodzera ane chikafu chakakodzera anofanira kusanganisira:
- Dairy products . Menyu inogona kunge ine cottage cheese, kefir , yoghurt, nezvimwewo. Iyo calcium iri mumiti yakadaro inokurudzira kurasikirwa kwemazivi, uye mapuroteni anokosha kune masero nemasukisi.
- Vegetable . Izvo zvinosanganisira zvakawanda zvefiber, izvo zvinokosha pakugadzirisa chirwere, uyewo mavitamini akawanda, mineral uye zvimwe zvinhu. Zvinogona kudyiwa zvitsva, pamwe nekubika.
- Hove uye hove . Zvinosanganisira mafuta acid, protein uye calcium - zvinhu zvinobatsira kushaya kurasikirwa uye utano.
- Poultry nyama . Sezvo chikamu chenyama yakadai ine huwandu hwehuwandu hwemafuta, asi ine protein inobatsira. Kubika nyama kunogona kupiswa, kubika, kubikwa kana kubika, somuenzaniso, nemiriwo.
- Mazai . Iwe unobvumirwa kudya mapuroteni asina mavara, semuenzaniso, unogona kubika mazai kana kubika omelet kubva kwavari.
Kubva pamhando dzakasiyana-siyana dzezvinhu zvinogona kugadzirirwa zvakasiyana-siyana zvakakosha zvakakodzera kudya kwemanheru nekudya kwakakodzera kana uchinge urema.
Pasi pemutemo, majeehydrates ari nyore, zvakadai semasipi, mbatatisi, michero inotapira, nezvimwewo. Dzivisa ndiro iyo inenge ichinyorwa kwenguva yakareba uye inokuvadza kubvisa.
Zvokudya zvekudya kwemanheru nemishonga yakakodzera:
- saladhi yemiriwo miriwo uye kubika nyama yegungwa nechesi;
- yakagadzirwa nemiriwo hove uye Greek salad;
- omelet namatekisi uye chidimbu chesepeti yakabikwa;
- steamed chicken cutlets nemidziyo yakagadzirwa;
- rizi uye kubika hove;
- stewed chicken chiropa, zviyo zvose zvechingwa necocoa;
- fillet ye turkey ne aple sauce, yemiriwo saladhi neyei;
- vhudzi yakagadzirwa nemwayo uye saladi yemiriwo miriwo.