Imwe mitambo yemitambo yekurasikirwa nekurema inokosha kune vanhu vanogara vachiwana zvakawanda zvekuita. Zvakakosha kuti kudya uku kunosanganisira mineral, amino acids uye mavitamini .
Izvo zvemitambo yekudya kushaya kurasikirwa kwevakadzi nevarume hazvirevi chete kurasikirwa kwekisigiramu yakawandisa, asiwo nekugadziriswa kwemuviri, kana kuti panzvimbo iyo matambudziko ayo.
Mitemo inokosha uye zvikamu zvekudya
Zuva roga roga munhu anofanira kugamuchira kusvika kuzvinhu makumi mashanu zvakaoma. Mukuwedzera, chirongwa chemitambo chevarume nevakadzi nekuda kwekurasikirwa kwemazivi inofanira kunge yakagadzirwa nemakhahydrates uye mapuroteni. Mukudya kwakadaro kunofanira kuva:
- Carbohydrates, iyo ndiyo nyanzvi ye simba. Vanhu vari kuita zvemitambo, zvinokosha kuti mhuka yezuva nezuva ye55% ine makhahydrates. Pane chikamu chichakubatsira iwe kuverenga mari yaunoda: 1 kg yehuremu iwe unoda 5 g yemakinehydrates.
- Mapuroteni, iyo inonyanya kukosha yeutema masimba emuviri. Iyo yakawanda inenge 15% yehuwandu hwehuwandu hwezvigadzirwa. Kune vatambi inokurudzirwa kuti idye mapuroteni anozununguka.
- Mafuta, iyo yakawanda haifaniri kunge inopfuura 30% yehuwandu hwezvigadzirwa pazuva. Izvo chete zvakakosha kusarudza mafuta anoshanda, somuenzaniso, nuts, mafuta emuorivhi kana avocado.
- Vitamine uye maminera anodiwa kuti muviri ugare uchishanda.
- Mvura, iyo panguva yemitambo, yakarasika muhuwandu hwakawanda. Zvichipa izvi, unoda kugara uchizadza chikamu. Kuti uite izvi, zuva rega roga unoda kunwa zvinenge 1.5 litita emvura.
Kuti uwane kubva pakudya, unofanira kutevera mitemo yakati:
- Izvo zvemitambo zvinogona kugara kwenguva yakakwana uye zvinokwanisa kutaridzwa mumutambo wezvokudya kwevatambi.
- Kudya kunofanira kuve kwakasiyana-siyana kuti urege kunetseka nekudya kwakadaro.
- Menyu yezuva nezuva inofanira kuva isina kupfuura 1800 kcal.
- Idya zviduku zvishoma uye kanenge kanomwe pazuva.
Menyu yezemitambo yezvokudya zvekureruka
Iwe unogona kuzvimiririra kugadzirisa kudya nekusarudza zvinhu zvakakodzera zvakakunakira iwe pachako.
Sample menu:
Kudya kwemazuva ano - porogi, kubikwa pamvura, mukaka, mazai nemichero.
Zvokudya - nyama yakasviba kana hove, yakabikwa kana yakabikwa, yakagadzira miriwo nemichero.
Snack - kefir yakaderera-mafuta kana yogurt, pamwe chete nezvibereko .
Kudya - yakabikwa muhove yevheni uye nhadzi yehuku, uyewo saladi yemiriwo.
Yeuka kuti mukuwedzera pakudya kwakakodzera kwekureruka muviri kunoda nguva yekurovedza muviri.