Zvokudya zvinogona kuonekwa sekudya kwenguva refu uye zvinobatsira, izvo, nenzira, vanachiremba vanoda zvikuru. Chikafu chakakwana chakakosha ndiyo nzira yakanakisisa yekurasikirwa nehutano uye kurapa zvirwere zvemuviri wepamuviri, zvakadai sesonda uye gastritis. Uyewo, kucherechedza maitiro ezvishoma zvakakosha, iwe uchavandudza hutano hwako hwose, shandura mararamiro ako uye zvechokwadi uchatsinhanisa kune zvokudya zvine utano mushure mekutora chikoro. Inofanira kuonekwa nokukurumidza kuti kurashikirwa kwekurema nekuremekedza iyi chirongwa chekudya kunongodarika 2 kilogiramu pavhiki. Izvi zvinokonzerwa nekuti kupisa kwemafuta mashomanana kunowanikwa, uye kwete kuregererwa nyore kwemvura kubva mumuviri. Zvechokwadi, iwe uri munzira yakarurama!
Saka, ikozvino tichazoziva zvakakosha uye mazano ezvishoma zvezvokudya, kuitira kuti iwe watoziva kuti iwe unofunga kuti unofarira kudya kwakanaka uye kune utano.
Kubatsira kwechikamu chechikamu chiduku:
- Hazvina kudikanwa kuchinja zvakanyanya tsika yekugara yezuva uye kutenga zvinhu zvinodhura;
- iwe uchakanganwa kunzwa kwenzara;
- iyo kalori yakagadzikana yezvokudya inoramba ichiderera, uye izvi hazvikuvadzi mafungiro ako uye mupfungwa;
- iwe unofanirwa kuvandudza muviri uye hauna kuwana chirwere chinowanzoitika kana kushayiwa simba, sezvinoitwa kudya zvakawanda;
- kurasikirwa nekurema ndezvenguva refu, saka mapaundi akapiswa haangadzokeri mushure mokunge mapedza acho apera;
- iwe uchakwanisa kuchinja muenzaniso wekudya maitiro uye nekuzorora mune ramangwana kuti urege upfu, wakatapira, wakabikwa uye mafuta;
- Zvokudya zvishoma zvishoma zvinoratidzwa kune vanhu vane zvirwere zvakasiyana-siyana zvisingaperi uye haana migumisiro;
- kana iwe uchiita maererano nemitemo yese yehurongwa, iwe uchakwanisa nyore kuderedza shuga yeropa, iyo inonyanya kuchinja hutano hwako kana iwe uchitambura nechirwere cheshuga, asi kubvunzurudza nachiremba munyaya ino kuchiri kudiwa;
- kushandiswa kwezvikamu zviduku zvikuru kunobatsira muviri kukurumidza kugadzira zvokudya, iwe uchakanganwa pamusoro pokuremera mukati mamuviri uye kuzvimba.
Nheyo dzepamusoro-soro dzezvakakwana zvekudya:
- Chikafu chinofanira kutorwa kanomwe ka5-6 neyenguva inenge ye4 maawa;
- Chikamu chakakura chekudyisa chiduku hachifaniri kudarika chikamu chegirazi imwe;
- Iva nechokwadi chekutora chikafu kunyange kana pasina chido uye chido chokugadzirisa dumbu;
- kudya kwekudya nguva dzose kunodiwa, kupa ruzha kumakungu-ehydrates uye mishonga ine fiber yakasikwa;
- Kwekudya kwemasikati uye kudya kwemanheru, ndiro dzinopisa, dzakadai samasobho, dzakagadzira miriwo uye nyama, zvinoshandiswa zvakanakisisa;
- Iwe unogona kuva nehokudya nemiriwo nemichero, pamwe chete nemashizha, cottage cheese yemafuta akadzika-mafuta, yemafuta asina kunyowa yogurt uye kefir, yemaspine soups uye zviyo;
- Usakanganwa kuongorora kuenzanisa kwezvokudya zvako zvezuva nezuva, uye zvakare kutora mamwe mavhithamini uye kutsvaga zvinhu;
- kana uri kuedza kurasikirwa nemutoro, shandisa zvido zve-calorie zvokudya;
- Ronga kudya kwako mune rimwe bhuku rinokosha rezuva, izvi zvinotadzisa kuora muviri kwako;
- usakanganwa nezvakakosha 2 litita yemvura yakachena uye yakasvibira tea.
Sample menu
Uye ikozvino iwe unofunga nezvemafungiro evhiki nevhiki ezvokudya zvishoma, izvo iwe unokwanisa kuchinja kana kuwedzera, maererano nekunakidzwa kwako:
Chikudya chamangwanani ishadhi yemiriwo, omelette yechitatu mazai mazai.
Snack - 100 gramu yekottage cheese, hafu yeapuro, marangi kana bhanana.
Zvokudya - mbiriso yakabikwa chicken, vinaigrette uye chimedu chechingwa.
Snack - 100 gramu ye yogurt isina yogadzirwa nemafuta, hafu yezvibereko zvako zvaunoda.
Kudya - hove yakabikwa yemhando dzakaderera-mafuta, kubika kabichi uye chimedu chechingwa.
Nyoka - Mafuta e-low fat kana mukaka.