Vanhu vazhinji vanozorora nekutangira kwemamiriro ekunze kunotonhorera uye vanozvibvumira zvakanyanya mumagariro ezvokudya. Kuunganidza kikilogram yechando kunomanikidzwa nekutanga kwehuni kuti utsvake nzira yekukurumidza kuora muviri uye kudzokera kune fomu. Kuti udzivise izvi, unogona kushandisa kudya kunobudirira kwechando.
Chikafu chakakodzera muchando
Munguva inotonhora, muviri unopinda mune simba rekushandisa simba, iro rinoratidzwa mukuderera kwakakwana uye kurara. Pane kunonoka uye kushandiswa kwemagetsi, izvo zvinoita kuti pave nehuwandu hunorema , kunyanya kana iwe uchidzokera shure pamwe nechingwa chisina kunaka. Zvokudya munguva yechando zvinofanira kutevera mitemo yakawanda iri nyore inogamuchirwa nevanogadzirira kudya:
- Kutsanya kwakarambidzwa uye zvigadzirwa zvakakosha zvekureruka kwezvipembenene mapurotini anodya: nyama yakasviba, hove, misi yakasvi-mukaka uye maruva.
- Chimwe chikamu chinokosha chekudya ndicho mimwe miriwo yemwaka, iyo ine mavitamini akawanda, mineral uye nezvimwe zvinovaka muviri. Dzinosanganisira kabichi, dzungu, beet, turnips nevamwe.
- Usakanganwa nezvemichero uye, kunyanya, pamusoro pezvibereko zvemuchero, izvo zvinonyanya kupa vatengi mavhithamini munguva yechando. Tarisiro yakakodzera uye yakaomeswa michero, asi haigone kudyiwa yakawanda.
- Zvokudya zvezhizha zvinobvumira kuisa ma carbohydrates mu menyu, nokuti kunze kwekudzivirira kwezvirwere kuchaderera, uye mungozi wehutachiona nehutachiona huchakura. Kuti uwane simba, unogona kudya chingwa chakazara chezviyo, zviyo, chingwa uye nezvimwewo.
- Vanhu vazhinji vanokanganwa nezvemvura munguva yechando uye ichi chikanganiso chikuru, sezvo zuva rega rega harifaniri kuva pasi pe 1.5 litita. Inokurudzirwawo kunwa compotes yakagadzirwa nemishonga, zvinwiwa zvemichero, zvitsva zvinomesa majei uye teas.
- Zvichida muviri unogamuchira zvokudya zvinopisa, uye izvi zvinogona kuva zvose zvokudya uye zvinwiwa. Inokurudzirwawo kushandisa zvinonhuwira zvinowedzera.
- Usakanganwa kuti kudya kunofanira kuve kwakasiyana, saka usaisa pfungwa pazvinhu zvakafanana.
- Iwe haugoni kurega mafuta zvakakwana, saka shandisa mafuta emiriwo, somuenzaniso.
- Sarudza zvokudya zvishoma, kudya zvokudya mune zvikamu zviduku. Izvi zvinokosha pakuchengetedza kushandiswa kwemagetsi uye kubvisa nzara.
Nzira yekugadzirisa sei kuti uremerwe uremu munguva yechando?
Mumusi wechando wechando munguva yechando zvinonetsa zvikuru kusiya mukombe weiyi nemasipi. Usakanganwa kuti kupisa mberi uye makirogiramu ose akawana zvinoparadza kuonekwa. Kuti urambe uchirasikirwa uremu munguva yechando, unofanirwa kuwana hukukurudzira iwe pachako, somuenzaniso, unogona kuva mbatya itsva. Chinangwa chaunoda hachizobvumi kudzoka. Pane zvikafu zvakasiyana siyana izvo zvichabatsira kuti usasununguka munguva yechando kana iwe unogona kungotevera mitemo ye dietetics.
Zuva rakanaka
Pane nzira dzakawanda dzakagadzirirwa kuchengetedza chimiro kana kubvisa kuwedzera kwekurema. Vashandi vezvokudya havaiti kuti vashandise kudya zvakasimba, nokuti mumwaka wechando muviri unoda rubatsiro. Sarudza chikafu chechando chekureruka kwemazivi kunofanira kuenzaniswa nemafungiro ako, kuitira kuti pave pasina chido chekudya chinhu chakarambidzwa uye chakaipa. Kunyatsocherechedza mazano ezvokudya zvine utano kunogona kuwana zvibereko zvakanaka.
Zvokudya zvezvirimwa muchando
Miti ndeyezvibereko zvakakosha zvevanhu vanoda kuurasikirwa. Izvo zvine fiber yakawanda, iyo inochenesa muviri wezvinhu zvinokuvadza, izvo zvinokosha kuti urege kubvisa uremu hwakawandisa. Iva nezvinhu zvakadai, mavitamini, mineral uye zvimwe zvinhu. Zvokudya muchando zvinofanira kunyanya kusanganisira miriwo, somuenzaniso, zvakasiyana siyana zvekakichi, daikon, celery, radish, karoti uye mbatatisi, asi zvishoma chete. Zvinodyiwa zvitsva, uyewo zvakabikwa, zvakabikwa uye zvinokonzerwa. Kuomerera kune kudya kwakadaro kwechando kune kwenguva yakareba kupfuura vhiki hakugoneki. Muenzaniso wemuenzaniso:
- kudya kwekudya kwemafuro : kubika yai nemasvini, kabichi saladi nemarroti uye green tea;
- masikati : muto wezvirimwa nechingwa uye saladi;
- snack : kubika dzungu neuchi;
- Kudya : inflorescence of cauliflower mu batter.
Zvokudya zvinowedzera mari yechando
Migumisiro yakaisvonaka kwenguva shoma inogona kuwanikwa nekubatsirwa kwekudya kwekudya. Nheyo yezvokudya isobho yakagadzika, yakagadzirirwa kubva kune inowanikwa ingredients. Mumazuva okutanga ezvokudya, iwe unongoda kudya chikafu chekutanga, uye chechitatu iwe unogona kusanganisira mhozha yemuchero pane menyu, kunze kwehairi. Nezuva rinotevera unogona kuwedzera miriwo nemichero kune kudya, asi haukwanisi kudya mbatatisi nemabhanana. Zuva rekudya rinorema kurasikirwa, iyo misi yezuva rechishanu iyo inosanganisira kuiswa mumukaka wakaderera-mafuta, yechitanhatu - nyuchi, uye yechinomwe-ruvara rutsvuku, inopa migumisiro yakaisvonaka. Inoramba iripo kuti idzidze mutsara wekudya chekbage.
Zvisungo:
- kabichi - 1 musoro;
- onion - 6 zvidimbu;
- tomato paste - 3 tbsp. makapu;
- celery - a bunch;
- tsvuku tsvuku - 2 pcs;;
- chiremba, pepper inotapira uye ginger.
Kugadzirira:
- Shambai miriwo yose, tsvina sezvinodiwa nekucheka.
- Vadzidze mubhokisi, bvisa mvura uye gadzira.
- Mushure mokubikira, wedzera chikafu, ginger uye pepper. Cook kusvikira wapedza.
- Kuti uwedzere kunakidza, wedzera donhi remafuta omuorivhi.
Zvibereko Zvokudya Muzhizha
Nokuda kwekurema kwemahombe muchitonho, mapapiro emichero ndiyo yakanakisisa, iyo inomhanyisa kupisa kwemafuta, inopa vivacity, zvinokonzerwa nemafungiro akanaka uye mafungiro ane zvinhu zvinobatsira. Citrus yakafuma mumasikirwo emasikirwo anokonzera, inogadzirisa chirwere chekudya uye inovandudza chiropa chinoshanda. Kudya munguva yechando kuti kurasikirwa kunoreva kuiswa mune chimwe chekudya chikuru chehafu yemazambiringa. Muenzaniso wemuenzaniso:
- kambodzani : mazai maviri akabikwa uye green tea;
- Mabiko : 55 g e-fat-fat cheese;
- kudya kwemanheru : 200 gramu ehove dzakagadzirirwa vanhu vaviri uye imwe yemashizha yemiriwo akapfeka mafuta omuorivhi, uye chimedu chechingwa chakada.
Winter kefir kudya
Nzira yekurasikirwa, zvichienderana nekushandiswa kwemukaka wakakava mukaka, inozivikanwa nekuda kwekusava nekushanda kwayo. Mabiko akadaro echando anofanira kugara mazuva masere, asi mwedzi gare gare iwe unogona kupinda muchikoro chechipiri. Munguva ino zvichave zvichigoneka kudzokera kune makirogiramu maviri. Nguva nenguva, unogona kushandisa zuva rekudzikinura pa kefir. Zvokudya munguva yechando zvinotorwa, zvinotungamirirwa nemuenzaniso wakanaka:
- kambodzwa : 2 tbsp. spoonfuls of mango, chigunwe chechingwa chine muto nemafuta mashoma, egg yakaoma uye yakabikwa;
- snack : 1 tbsp. kefir;
- Kudya : mushroom mushonga uye kabichi nehuku ;
- snack : 1 tbsp. kefir uye maapuro maviri akabikwa;
- kudya kwemanheru : casserole yemiriwo nemichero yemichero uye tei, uye asati asvika pakubhedha 1 tbsp. kefir.
Maprotiniti anodya muchando
Iyo yakakurumbira uye yakakosha sarudzo yekuderedza uremu muchitonhora, izvo zvinoreva kuti anenge anenge achida zvachose kurambwa kwemakhahydrates. Nutritionists havatauri mukati mechando zvakanyanyisa kuzvidzivirira kudya, nokuti kune ngozi kune utano. Zviratidzo zvepuroteni yechando panguva yekurema muviri zvinopa mukana wevhiki kuti urase 1-3 kg. Kudya kunofanira kusanganisira hove dzisina mafuta, nyama, mazai uye mishonga yakakisi-mukaka, asi usakanganwa nezvemishonga yemaprotheni yemiti, somuenzaniso, maruva. Usarambidzwa mimwe miriwo uye michero isina kufirwa. Sample menu:
- chikafu chamangwanani : chimedu chehando yechingwa yakabikwa, 100 gm de sauerkraut ne peas uye tei;
- masikati : 100 gramu yemashizha yemiriwo, chidimbu chekuku mbiriso uye chingwa chine mutsvuku;
- kudya kwemanheru : chidimbu chehove, mbatata mbiri dzakabikwa uye 100 g ye beet yakabikwa nekamuki.