Kunzwa nzara kunogona kutibata chero nguva, uye zvirinani kugadzirira ino nguva pamberi kuti usazviwana uine chokoreti bhawa kana cracker mumeno ako. Mamiriro ezvinhu paunenge uchida kukurumidza kuruma kuti udye zvinoitika zvese pamba nekunze kwemusha. Zvinoenderana neizvi, ndakaganhurana zvikafu zvechikafu chinonaka mune mapoka maviri.
Paunenge usiri pamba, iwe uchaponeswa kubva pakurwiswa kamwe nzara:
1. Nutsu nembeu
Nutsu nembeu ndiko kushaya simba kwangu, pamba panogara paine mhando dzakasiyana. Uye zvakare zvakareruka kutakura neni, uye, semuenzaniso, mumotokari bhegi rine nzungu dzakasiyana uye mhodzi dzinogona kurara neni kwemavhiki akati wandei: hapana chinoitika kwavari, uye panguva chaiyo iyi stock inondiponesa. Ini ndinotakura bhegi zvishoma zvishoma mubhegi rangu. Dzimwe nguva zvinobatsirawo mwana wangu kana tikanonoka kudya. Nzungu dzese nembeu zvinobatsira munzira yavo, zvine mavitamini, zvicherwa uye mafuta ane hutano, ndichagara pamhando dzinoverengeka zvakadzama:
Maarumondi: Maarumondi asina mbishi ane mavhitaminzi E neB, zvicherwa zvakadai semagniziyamu, mhangura, manganese, calcium uye potasium, mafuta asina kuzara uye faibha. Zvimwe zvidzidzo zvakabatanidza kudyiwa kwemazuva ese kwenzungu idzi nenjodzi yakadzikira yehosha yemwoyo.
Walnut: Imwe yeanonyanya kudzidza hutano mabhenefiti kugona kwavo kusimbisa moyo uye kutenderera system. Tichifunga nezve akasiyana siyana antioxidants uye anti-anogumbura mishonga inowanikwa muhunuts, hazvishamise kuti ivo vanoderedza njodzi yekenza. Izvi zvakaferefetwa kunyanya zvakadzama pamuenzaniso weprostate uye kenza yemazamu. Iwo anti-anogumbura maficha emalnuts akakoshawo kune hutano hwepfupa. Idzo nzungu dzakaumbika-huropi dzinowedzerawo ndangariro nekuziva basa.
Mbeu dzungu Mbeu yemanhanga ine mapuroteni epamusoro-soro, maamino acids ayo anobatsira kudzikisa huwandu hwe "yakaipa" cholesterol muropa uye kurwisa hutachiona uye mahara radicals. Ongororo dzichangobva kuitika dzakaratidza kuti kugara uchidya mbeu yemanhanga kunoderedza njodzi yeprostate uye ovarian cancer.
2. Michero yakaomeswa
Bhegi remichero yakaomeswa muvakidzani akatendeka wehombodo yenzungu mumota mangu nebhegi. Mazambiringa akaomeswa, madhiri, maapuro akaomeswa kana mango - ndinogara ndichienda nazvo kuitira kuti nzara irege kubata nekushamisika.
3. Zvibereko zvitsva nemabriji
Asi navo zvinowanzova nematambudziko akawanda: zvakanyanya kuoma kuzvichengeta, hazviite kuzvitakura pamwe newe. Semuenzaniso, bhanana rinokurumidza kusviba uye rinyoro nyoro, uye kana ukaenda naro, zviri nani kuidya masikati. Nyore nemaapuro. Iye zvino zvimwe zvitoro nemakamuri zvakatanga kutengesa michero yakatemwa. Kune zvakanyanya kunyanya kudya kwakanyanya muEurope neAmerica, asi ivo vakatanga kusangana muRussia. Kwandiri, ichi ndicho chikafu changu chandinoda nekukurumidza, kunyanya chakachekwa chinanazi kana mabriji.
4. Machipisi emuriwo
Mazuva ano, machipisi akajairika kwete kubva kumatatata, asi kubva kune mimwe miriwo uye nemichero, semuenzaniso, coconut machipisi, kana machipisi emiriwo, ayo anogadzirwa nemacarrots, parsnips, celery midzi, broccoli nemimwe miriwo.
5. Mabhawa
Iyo yakanyanya kunaka sarudzo yanhasi ndeyeBite mabhawa, ayo akagadzirirwa pasina akawedzera ekuchengetedza uye shuga uye haina gluten, mukaka, soy. Nekuedza kwemuvambi wekambani Elena Shifrin neboka rake repamusoro, mazuva ese kuMoscow uye kwete chete kune nzvimbo dzakawanda uye dzakawanda dzinogona kutengwa mabhawa aya.
Kana iwe uchinzwa kurwiswa kwenzara kumba, asi pasina nguva uye kushanda nesimba kuti ubike chikafu chakazara, ini ndichakurudzira zvigadzirwa zvishoma (nenzira, iwe unogona kuenda nazvo kuti ushande):
6. Hummus
Unogona kuzvibika wega. Iyo inochengetwa mufiriji kweinosvika svondo, saka yakagadzirirwa neSvondo - uye uve nechikafu mukati mevhiki. Iyo yekubheka iri pano.
7. Avocado
Ini ndinoda avocado zvakanyanya uye ndakagadzirira kuidya zuva rega rega mune chero chimiro. Kana kumba ndichida kukurumidza kugutsa nzara yangu, saka ini ndinongocheka avocado nepakati uye ndichidya pulp yayo nechipunu. Avocados chikafu chakakurisa, uye ongororo dzichangoburwa dzakaratidza kuti kuvapo kwemakotapeya matsva mu lettuce kunowedzera zvakanyanya kutorwa kwemaviri kiyi carotenoid antioxidants - lycopene (iyo inopenda miriwo nemichero yakatsvuka kana orenji) uye beta-carotene. Makotapeya anonyanya kuwana potasium, mavitamini K, C, E uye B mavitamini. Chibereko chepakati nepakati chine 11 magiramu efaera, inova inenge hafu yezvakakurudzirwa zuva rega rega. Avocados zvakare inopa mafuta emonounsaturated, ayo anoonekwa semafuta ane hutano, sezvo achideredza mwero wecholesterol muropa uye, nekudaro, njodzi yezvirwere zvemwoyo.
8. Miriwo mitsva
Izvi zvinonyanya kuve karoti, mhiripiri uye celery. Ini pachangu, ini handidi mbichana mbichana, saka ini ndinowanzo dya pane vana karoti, ayo anotengeswa akasvuurwa.
Uye chimwezve chinhu: usakanganwa nezvemvura. Isu tinowanzokanganisa nyota yenzara. Inwa girazi remvura (ndinosarudza mvura inodziya) - pamwe iyo nzara ichapfuura.