Gore roga roga, zvihuta mazai, nekuda kwechiwanda chikuru chezvinhu zvinobatsira, iri kuve yakakurumbira. Mune dzimwe nyika dzeEurope, dzakagara dzatsiviwa nehuku.
Iko yakakosha zvakadini uye yakabikwa mazai emhou?
Kuumbwa kwechigadzirwa ichi kunosanganisira nhamba huru yezvinhu izvo zvinodiwa muupenyu. Kuvonga ichi chiya mazai ane zvinhu zvakawanda zvinobatsira:
- Ichi chigadzirwa inenge 14% mapuroteni. Mukuwedzera, uwandu hwehupenyu hwehupenyu hwehupenyu huri hukuru kune humwe humwe shiri dzekurima.
- Nutritionists vanokurudzira kudya zvihuta mazai kuvanhu vanobatanidzwa mune zvemitambo uye vanotevera mufananidzo wavo.
- Zvinoshandiswa zvikara zvemazai evakadzi vanobatanidzwa mukuti ivo vane mapuroteni , mafuta ane utano uye folic acid, inotsigira mahomoni.
- Ichi chigadzirwa chinokurumidza uye nyore nyore kubatwa nemuviri. Nokuda kwekubatsira, inokurudzirwa kudya zvidhori mazai mufomu yakasvibirira. Izvo chete zvakakosha kuyeuka kuti pane ngozi yekutapukirwa ne salmonella, asi inowedzera kunoderedza zero.
Iyo yakakosha sei mazai mazai kune vatambi?
Pamusana pekuvapo kwesimbi uye zinc mune chigadzirwa ichi, mishonga inopora zvakakurumidza mushure mekuita muviri, uye hemopoiesis. Mukuwedzera, zvihuta mazai anopa simba rinodiwa. Iko mune chigadzirwa uye lecithin, iyo inochenesa midziyo, iyo inobvumira mishonga kuti ikurumidze kuzadza neoksijeni nezvinhu zvinobatsira.
Dzorera mazai ekurasikirwa nekurema
Tsvakurudzo dzesayenzi dzakaratidza kuti kushandiswa kwemahara mazuva ose kunogona kubvisa kilogram dzakawanda. Mukuwedzera, chigadzirwa chei chinogona kushandiswa mukuoma kwakaoma kwekuneta. Ikoko kune chikafu chakakosha chakavakirwa pahuyi mazai. Zvinonyanya kukosha uku chiedza, chikafu uye kunonaka. Kudya kunotora mazuva 14. Kana iwe ukasangana simba rakadaro nemitoro yepanyama, unogona kuwana zvibereko zvakanaka. Ingofungisisa kuti nzira yekurasikirwa inononoka zvakakwana, asi ngozi yekudzoka kuhuwandu hwehutachiwana inoderedzwa kusvika padiki.
Mhinduro inogona kuitika
Breakfast breakfast. Penguva yose, zvakakosha kudya mazai ane gumi, iyo inogona kubikwa nenzira ipi zvayo, asi pasina kushandisa mafuta. Mukuwedzera, iwe unogona kudya chero ipi zvayo, asi isati yatsvaira michero.
Kudya. Kwemasikati, unogona kusarudza chimwe chezvizvi zvinotevera kana kuumba yako isiri yepamusoro-calori dish:
- 200 gramu ehove dzakakonda uye saladi yemiriwo;
- 200 g yehadzi yehuku, iyo inogona kubikwa kana kupiswa, pamwe chete nemichero saladhi;
- 280 g yechiGiriki saladi;
- chikamu chezvokudya zvegungwa uye chingwa chinopisa;
- kirasi yeakasi yakakora-mafuta, bhanana uye 20 g yearmonds.
Overshot. Usati wadya, iwe unogona kudya michero 1 kana zvidimbu 8. prunes, apricots dzakaomeswa kana amamondi.
Kudya. Nokuda kwekudya uku tinopa chisarudzo che:
- kushandiswa kwemuriwo yemiriwo pasina mbatatisi uye bhotela;
- kushandiswa kwezvirimwa zvinomera pasina mbatata;
- stewed kabichi namahowa;
- broccoli, steamed uye saladi yemiriwo;
- miriwo yemiriwo, asi pasina chiyo, mbatatisi uye bhotela.
Munguva yekudya, unogona kunwa mvura pasina gasi, ruvara, mashizha uye nyema yei, pamwe chete nefivha , asi pasina shuga.
Nzira yekunwa sei mazai mazai okurasikirwa?
Kuti uwane huwandu hunobatsira kubva muchigadzirwa ichi, unofanira kutevera mitemo yakati:
- Usati wanwa mazai anyoreswa aanoda kucheneswa, sezvo shell inogona kuva neakteria.
- Bvarurai shell uye mudururire muzai mukombe.
- Kana uchida, unogona kuwedzera munyu.
- Zvadaro inwa mazai uye, kana uchida, unogona kunwa nemvura kana jisi.
- Zvakanaka kunwa navo mangwanani.