Rondedzero yedu haisanganisire exotic superfoods, zvinodhura zvinowedzera uye zvigadzirwa zvakaoma kuwana pakati peRussia. Nechinyorwa ichi, unogona kuenda zvakachengeteka kuchitoro chiri padhuze nepamba pako uye uve nechokwadi chekuti watenga zvese zvaunoda kune hutano hwako!
1. Zvibereko, michero, miriwo uye midzi yezvirimwa.
Ndiyo nheyo yezvokudya zvine utano. Miriwo uye midzi yezvirimwa zvinofanirwa kusarudzwa kubva kune izvo zvinogadzirwa munharaunda yako kana munzvimbo dzakavakidzana. Inogona kuva:
· mbatatisi
· magaka
· madomasi
· beetroot
· gariki
· nhanga
· karoti
Lettuce mashizha, miriwo
· radish
· turnip nezvimwe.
Zvechokwadi, zvakanakisisa kusarudza izvo zvigadzirwa izvo nguva yavo iri mumaruva akazara panguva yekutenga. Izvo zvinoshandawo kune michero uye michero - kunyangwe ivo vachinyanya kutengwa kunze kwenyika, kutungamirwa nenguva dzepamusoro uye dzemhando yepamusoro yekuibva. Saka, kutanga nepakati pezhizha iwe unogona kutenga zvakachengeteka cherries, strawberries, maapuro, currants. MunaAugust - raspberries, mazambiringa, mapichisi, maapricots, manwiwa uye manwiwa. Usakanganwa kuti michero yemwaka uye michero inogona kugara yakaomeswa nechando - saka munguva yechando unogona kuzvishandisa kune muto muto, smoothies, zvakabikwa, uye kungozvidya zvakabikwa.
Kusiyanisa pano kunogona kuitwa, zvichida, kune michero ye citrus - chero nguva yegore, marimu, maranjisi uye mazambiringa akapfuma muzvinhu zvine utano.
2. Zviyo nechingwa.
Kunyange muchitoro chenguva dzose, zviri nyore kuwana zvokudya zvakapfuma muprotein uye makabhohaidhiretsi akaoma kunzwisisa! Izvi zvinosanganisira:
· Buckwheat
· derere
nyemba
· bhinzi
Hercules
mupunga usina kubikwa
· chingwa
Usaore moyo kana ukasawana “zvakakodzera” mhando dzezvikafu izvi pamasherufu esupamaketi – green buckwheat, mupunga webrown, nyemba dzvuku, chingwa chezviyo. Kunyangwe muchimiro chavo chenguva dzose, ivo vanobatsira, iwe unongoda kuzvishandisa zvine mwero!
3. Mafuta, nzungu uye michero yakaomeswa.
Vegetarian vanofarira mafuta emarudzi ese - kubva kugerm yegorosi, sesame, chibage, maorivhi, apricot kernel, nezvimwewo Asi usakanganwa kuti mafuta esunflower akajairika, ayo anounzwa mumhando dzakasiyana-siyana kunyangwe pamasherufu echitoro chidiki. zvishoma zvinobatsira kune hutano hwedu. Kunenge kwese kwese kwaunogona kuwana mafuta emuorivhi, ayo anokwana kutenga mumidziyo mikuru kakawanda pagore, kuti urege "kuparadza" bhajeti yako zvakanyanya.
Iva nechokwadi chekuwedzera tswanda yako yegirosari nenzungu - kunyange iyo yakachipa shanduro yewalnuts kana nzungu mbishi ichabatsira muviri. Rangarira kuti vanofanirwa kunyikwa mumvura kwemaawa akati wandei vasati vashandiswa kumutsa zvese zvakakosha zvinovaka muviri.
Zvibereko zvakaomeswa zvinogonawo kuwedzerwa kune yechando grocery basket - mushure mekunyatsogeza uye kunyura mumvura kwemaawa maviri, inoshanduka kuva yakaenzana ne-super-popular energy bars!
4. Zvigadzirwa zvemukaka.
Kana iwe uri lacto-vegetarian, kudya kwako kwevhiki nevhiki kungangove kushoma dairy-free. Sarudzo yakanakisa, hongu, ingave yekutenga mukaka uye cottage cheese kubva kune vanogadzira veko, asi iwe unogona zvakare kuwana zvinhu zvemhando yepamusoro pamasherufu ezvitoro. Yeuka kuti zvigadzirwa zvemukaka zvakaderera zvinowanzova nezvakawanda zvisina kunaka, kana zvisingakuvadzi, zvinowedzera zvinochengetedza kuravira, saka zvine musoro kusarudza zvigadzirwa zvine chiyero chemafuta - kubva pa2,5 kusvika 3,2%.
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Muchokwadi, zvigadzirwa kubva kune chero chitoro zvinogona kubatsira vanodya miriwo. Zvichida zvakanyanya kutariswa kunofanirwa kubhadharwa kune magadzirirwo ezvigadzirwa izvi. Semuenzaniso, mumwe wevatungamiri maererano nenhamba ye microelements ndeye buckwheat, uye kana iwe usingaibikidze, asi uidururire nemvura usiku hwose uye woidya, zvino ichapa muviri zvose zvaunofanira kuita. Hongu, uye chero zviyo zvaunowana, unogona kutenga zvakachengeteka, nekuti zvakapfuma muprotein. Iva nechokwadi chekugara uchitenga beet - ine simba rinoshamisa pachiropa uye pancreas, haina kurasikirwa nezvinhu zvayo, zvose zvakabikwa uye zvakabikwa. Uye, chokwadi, munhu wese anongoda kudya yakawanda yegirini - parsley, dill, sipinachi. Vanogona kuwedzerwa kune ndiro, saladi, kugadzira majisi matsva, smoothies navo.
Kazhinji kunyange muchitoro chiduku unogona kuona sherufu ine zvigadzirwa zvevane chirwere cheshuga, uko vanodya miriwo vachawana zvigadzirwa zvakachipa uye zvine hutano - fiber uye bran. Fiber ndiyo yakanakisisa chikafu che microflora yedu, saka inofanira kupedzwa masikati. Uye bran yakasarudzika pakuti muviri wemunhu hauatore chero nzira, saka inova nzira iri nyore yekubvisa kuzara mumatumbo, iwo rudzi rwe "brush". Izvo zvinonyanya kudyiwa manheru mune yakaoma fomu, kana kuwedzerwa kune mvura, semuenzaniso, kune kefir. Chinhu chikuru hachisi chokudarika nehuwandu: usadya zvinopfuura 40 gramu ye fiber uye bran pazuva!