Kana munhu achisarudza kuora muviri, achafanira kuchinja kudya kwake, zvisinei kuti zvichava zvakaoma kuti upiwe kubudirira . Kuti urege kukuvadza muviri uye kubvisa makirogiramu asina kufanira, unoda kuvaka mharidzo yakagadzirirwa zvokudya zvine utano hwekurasikirwa, uye nokuda kweizvi unoda kushandisa mazano ezvokudya.
Zvokudya zvine utano zvakakosha
Maererano nenyanzvi dzemakanzvi, mukudya kunofanirwa kuve ikozvino zvinhu zvakadai semuchena mutsvuku nyama (chicken, turkey) uye hove (cod, sea bass, pike). Izvo zvakakosha kuti muviri uwane mapuroteni, zvakakosha kuyeuka kuti unogona kubika pasi-calorie zvokudya zvekurema kwezvibereko kubva kune zvigadzirwa izvi kana iwe usingazvifadzi pamwero wakawanda wemafuta yemafuta kana kuti zvakanyanya kununurwa nemashizha. Bika nyama nehove muchoto, kana kubika vaviri.
Izvo zvakakosha kugovera muviri nemafuta uye mavitamini, saka shandisa miriwo nemichero yakawanda. Iyo inobatsira zvikuru inofungidzirwa kuti broccoli, maBrussels anomera, karoti, maphupu, marumusi , makomkomere, tomate, magreen. Zvibereko zvinofanira kushandiswa kuve maapuro, pears, mapeaches, apricots nemichero yemazambique, somuenzaniso, mazambiringa.
Imwe inosungirwa chibereko ndeyekudya, pearl yebhari, buckwheat, oatmeal, mapira - chisarudzo chikuru, iwe unogona kugara uchiwana sarudzo iyo iwe unoda kunyanya kuravira. Porridges haisi zvinhu zvakawanda zvinobatsira, asiwo maitiro e-carbohydrate, ayo anoita kuti munhu anzwe satiety. Nokuvaisa navo mukudya kwenyu, hamungatamburi nenzara, uye muviri wenyu kubva pakushaikwa kwezvibereko.
Yeuka kuti hapana kudya kwakakosha kwekurema kwemuviri kana mahudyu, zvakakosha kuita mhuka yakarurama, iyo inenge 20-30% ichava yezvokudya nehove, 20-25% ichava zviyo, uye 40-60% ichagoverwa ndiro kubva mumiriwo nemichero.