Kudya kweAsia, mazuva gumi nemana, -14 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1060 Kcal.

Izvo zvakacherechedzwa kuti kune vanhu vakawandisa vashoma pakati peAsia kupfuura veEuropean nemaAmericans. Panguva imwecheteyo, sekucherechedza masayendisiti, vagari veAsia vanodya macalorie mashoma kupfuura maaborigine emamwe matunhu, asi vanoatora kubva kuchikafu chine hutano uye nekwazvinoitika masosi.

Vagadziri vechikafu chakakosha cheAsia vanokurudzira kugadzira hwaro hwechikafu chakaderera-mafuta uye chakanyanya-kuomarara macarhydrate chikafu. Kazhinji, iyi nzira haisi yakasimba yekukurumidza uremu hwekudya. Iyo inogona kunzi ideology yehutano, iyo inoumba nzira nyowani yehupenyu.

Asian Kudya zvinodiwa

Kudya kweAsia kune 6 mitemo yekutanga.

1. Idya tsanga dzakasiyana siyana

Sekureva kwevanyori vemethodiology, mupunga webrown unpolished ndiwo wakanyanya kuenzana pane zvese zvigadzirwa zvezviyo. Zvisinei, haufaniri kungoidya chete. Izvo zvinodikanwa kuisa mumenyu uye oatmeal, buckwheat, quinoa, dema (musango) mupunga.

Mupunga unogona kudyiwa mazuva ese, kunyangwe kudya kwese. Iwo ma groats anofanirwa kupiswa kana kubikwa mumvura, usashandise mafuta nemunyu. Isu tinoshandisa soy muto uye sesame mbeu semwaka. Kushanda kamwechete kwemupunga wakabikwa - 80 ml. Usati wabika, mupunga wakasviba uye mupunga wemusango unofanirwa kunyoroveswa husiku hwese, kana kanenge maawa mashoma, wozobikwa mu1: 3 mvura kwemaminetsi makumi mana nemashanu. Ichi chibage chine tambo inonaka uye inonhuhwirira ye nutty. Pamusoro pekuravira kunonakidza, mupunga uyu hauzogadzi kunetsa nebasa regwara remudumbu, zvakasiyana nemucheka muchena.

2. Zvirinani kudya muriwo wakabikwa pane kubikwa

Vagadziri vechikafu vanotsanangura kurudziro iyi nenyaya yekuti mbishi (kunyanya inotonhora) chikafu chinoda kuedza kubva mumuviri kuchipisa. Uye izvi zvinodzora pasi maitiro emagetsi, ayo anogona kukanganisa kukanganisa kuonda. Zvipo zvakabikwa zvechisikigo zvinogona kudzora mutoro pane yekugaya system, uye, zvinopesana, kuwedzera kuwanikwa kwezvinhu zvinobatsira zvehupenyu zvirimo. Zvinokurudzirwa kuti iwe udye miriwo yakasiyanasiyana panenge pese pakudya. Izvo zvakakosha kuti ivo vakasimwe zvine hutano uye zviri nani kukura munzvimbo yako. Iwe unodawo kudya michero, asi mune zvidiki zvishoma kupfuura miriwo, iyo ine yakaderera koriori zvemukati.

3. Iwe haugone kusasiya zvachose chikafu chine mafuta emhuka

Zvinoenderana nemaitiro eAsia, zvinokurudzirwa kudya nyama yehuku kana yehuku nyama kamwe pasvondo, uye nyama tsvuku (gwayana kana nyama yemombe) kamwe chete pamwedzi, uku kushumira kusingapfuure zana g.

Ive neshuwa yekuisa hove uye hove dzegungwa pane menyu zuva rega rega, kunyanya kwemasikati uye kwemanheru.

4. Inwa green tea mazuva ese

Green tii, chinwiwa chikuru cheAsia, chinobatsira kukurumidza kupisa adipose tishu, inovandudza mashandiro ehurongwa hwemitsipa, inoderedza kuneta, uye inowedzera kuwedzera kwefupa. Itai mutemo wekutora imwechete kana maviri makapu echinwiwa ichi zuva nezuva, asi usawedzere shuga kana zvimwe zvinotapira kwairi.

5. Dzivisa kunyanyisa kushandiswa kwezvigadzirwa zvemukaka

Mafuta emhuka muhuwandu hwakawanda anopesana nemitemo yezvokudya izvi. Mukuwedzera, maererano neAsia, mukaka ndicho chikonzero chekuonekwa kwehutu hunokuvadza mumuviri. Zvakadaro, mukaka mupi weiyo inogayiwa nyore calcium inodiwa nemapfupa edu. Nokudaro, vemazuva ano vezvokudya zvinovaka muviri vanorayira 2 kaviri pavhiki kuti vadye zvigadzirwa zvemukaka zvakaderera (kefir, yogurt, yogurt).

Sekureva kwevagadziri vekudya kweAsia, mukaka casein unogona kutsiviwa nezvigadzirwa zvinogadzirwa nesoya bhinzi (tofu, soy mukaka uye cottage cheese, bhinzi dzakamera). Tofu inokurudzirwa kudyiwa zuva nezuva nekuda kwekuderera kwayo kwekoriori, yakakwirira mapuroteni uye amino acids yakakosha kumuviri. Chikafu chakakosha mukudya kweAsia mukaka wesoya uye soy muto.

6. Chengetedza kudya kwakadzikama

Vanyori veiyo nzira yeAsia vanopokana kuti zvakakosha kwete chete kudya zvine mutsindo, asi zvakare kuti uwirirane newe uye nenyika yakakukomberedza. Kuti uwane chimiro chakanakisa uye hutano hwakanaka, unofanirwa kugara uine hunhu hwakanaka, shingairira kuwana chiyero muhupenyu hwako, kugutsikana zvemukati uye kusatsamwiswa pamusoro pezvishoma.

Gadzira chikafu chako pane izvo zvikafu zvakanyorwa pamusoro. Menyu yacho inofanirwa zvakare kusanganisira yegungwa, inova tsika yakakosha yezvakawanda zveAsia ndiro. Izvo zvinobatsira zvealgae zvinowedzera kana zvichidyiwa mukambani yehwahwa, miriwo, maapuro.

Iyo yezuva nezuva koriori inodya pane iyo dhizeti inofanirwa kuve 1200-1400 magetsi mayuniti. Iwe unofanirwa kudya zvakapatsanurwa ka5 pazuva, uchidzivirira mafaro ezvekudya nguva pfupi usati warara. Zvikamu zveAsia zvinoyerwa mumabhodhoro, paavhareji, iwo huwandu hwayo i80-100 ml. Asi iwe haufanire kucheka chikafu chako zvakanyanya ipapo ipapo, teerera kumuviri wako. Kana iwe wakambodya hombe zvikamu zvekudya kare, haufanire kunyanyisa kudzora mavhoriyamu avo.

Saka, kana uchigadzira menyu, ramba uchifunga kuti chikamu ndiro ndiro.

Kwekudya chamangwanani, unogona kudya chikamu chemupunga, chidimbu chemiso muto kana tofu, kunwa tii.

Zvikafu zvishoma panguva yekudya kwemangwanani-masikati uye masikati-emanheru zvinosanganisira mabhanana, maranjisi, maapuro kana mimwe michero yemwaka, mukaka we soy, kana mukaka wekokonati Izvo zvakanaka kwazvo kuwedzera yegungwa kana kumera soybeans kune michero saladhi.

Kwekudya kwemasikati uye kwemanheru, kuwedzera kune mupunga, idya chikamu chesaiti kana nyowani miriwo yakasvibirira, hove kana hove (kusvika 90 g).

Unofanirwa kubika chikafu chisina munyu. Tsiva iyo nesoya muto, inopisa uye zvinonhuwirira zvinwiwa (pepper, curry, gariki, ginger, nezvimwewo). Mwaka unodziisa ropa, wheta chishuwo uye unobatsira kugaya zvirinani.

Kuti urege kurova zvihwitsi zvisina kukurudzirwa nenzira iyi, unogona kuunza michero yakasiyana-siyana yakaomeswa, pamwe neuchi chaihwo, mukudya.

Iwe unogona kutevedzera iyo mirairo yekudya kweAsia sekureba sezvaunoda kusvikira iwe wasvika paunoda uremu. Kana iwe uchinge wakangwara kugadzira dhayeti uye usanyanya kudya, mhedzisiro yacho inogona kuve yakajeka. Mangani makirogiramu anosiya muviri anoenderana nedhayeti yako yekudya uye yepanyama uye nehunhu hwemuviri. Paunenge iwe wasvika yako yakakwana uremu, hapana chikonzero chekunyatso shandura yako yekuAsia chikafu. Zvakare, zvirinani kutevedzera kune ayo akakosha mitemo nguva dzose. Iwe unongoda kuwedzera zvishoma macalorie ezvekudya uye vhoriyamu yemasevhisi, ayo anochengetedza huremu hwakawanikwa padanho rakaenzana.

Munguva yekudya kweAsia, zvinokurudzirwa kurovedza muviri, uye zviri nani kuzviita zuva nezuva. Asi izvi hazvireve kuti iwe unofanirwa kushanda nesimba. Morning kurovedza kana kujekesa kurovedza pane imwe yemahara nguva yezuva inenge yakwana. Uye zvakakosha kuti uwane nguva yekuzorora uye kurara kwakanaka kune hutano.

Asia yekudya menyu

Muenzaniso wekudya kweAsia

Kudya kwemangwanani: mupunga wakabikwa nemichero inotapira kana nemaapurikoti mashoma akaomeswa; girazi re soya kana mukaka wekokonati, kana mukombe we green tea.

Snack: apuro.

Kwekudya kwemasikati: miso soup ine tofu uye yegungwa; mushroom akadyiwa uye shrimp, yakarungwa neine muto we soya; green tea ine ndimu.

Masikati masikati: girazi remukaka we soy; bhanana.

Kudya kwemanheru: hove dzakabikwa; mapuniki mashoma emupunga wakasvibira uye miriwo yakabikwa.

Contraindications kune yekuAsia chikafu

  • Kudya kwakasimba kweAsia hakufanirwe kuchengetwa panguva yekuzvitakura nekuyamwisa.
  • Vana, vachiri kuyaruka uye vanhu vezera iri vanoratidzwa zvakare chikafu chakasiyana.
  • Kazhinji, chero munhu ane chero chirwere chisingaperi anofanira kuziva runyorwa rwechikafu chisingafanirwe kudyiwa kana kusakurudzirwa kwaari. Naizvozvo, kana uchigadzira menyu, funga uye funga mamiriro ehutano hwako.

Kunaka kwekudya kweAsia

  1. Iwo iwo musimboti misimboti yekudya kweAsia inotsigirwa neazvino nyanzvi dzezvehutano
  2. Chikafu chakadaro chakakodzera, chekutanga, kune vanoda chikafu cheAsia vasingakwanisi kupfuura ne sushi bar kana counter ine gungwa uye hove. Kuumbwa kwechikafu chinopihwa pakudya kunosanganisira zvinonaka kwazvo zvigadzirwa, izvo zvinobatsira zvemuviri wedu hazvigone kuve zvakanyanyisa.
  3. Menyu yekuAsia yekudya yakaenzana kana ichienzaniswa nedzimwe nzira dzekurema. Mutumbi unozogamuchira zvakawanda zvezvinhu zvaunoda kubva kuchikafu.
  4. Maitiro ekudzikira huremu anoitika mushe mushe, unotsigirwa nevazhinji vanoona nezvehutano uye vanachiremba. Kudya kwacho kunovimbisa kugadzikana kwehuremu mune ramangwana.
  5. Kutenda kuchikamu chakadya panguva yekudya, hapana kunzwa kwakanyanya kwenzara uye iyo metabolism inowedzerwa.
  6. Kudya uku ndiko kwakasarudzika kune avo vane hosha yemazai nemukaka uye avo vane chirwere chevascular.
  7. Zvese zvekudya zvekudya zvine hutano zvine hutano. Mupunga weBrown une mavhithamini B akawanda, iron, phosphorus uye zinc. Uye nezvakanyorwa muvhitamini B9 (folic acid), ingangoita kakapetwa ka5 pane chena "hama" yayo. B9 inokonzeresa manzwiro edu, inowanzo danwa kudaro - "vhitamini yemafaro akanaka". Amino acids uye makabhohaidhiretsi akaoma aripo mumupunga anopa muviri simba uye anotibatsira kuti tishande zvakanyanya.
  8. Iyo yakarongeka yekudyiwa kwe tofu inogadzirisa ropa cholesterol cholesterol uye inosimudzira kubviswa kwe dioxin, iyo inokonzeresa oncology. Iko kushandiswa kwemukaka we soya kunoratidzirwa kune maronda emudumbu, hosha dzechiropa, itsvo, nduru dundira, uye nezvinetso nechero gland.
  9. Akapfuma mune macro- uye microelements uye algae. Izvo zvatove zvataurwa kuti kusanganiswa kwegungwa nemuriwo, howa nemaapuro kunowedzera hunhu hwavo hunobatsira dzimwe nguva.
  10. Vagari vegungwa rakadzika ndivo vakanakisa vanopa ayodhini, izvo zvinodikanwa pakuita kwese kushanda kwetachiona gland.
  11. Kuteedzera nhungamiro dzekuAsia dzekudya hakuzongokubatsire kurasikirwa nehuremu, asi zvakare kuve nehunhu hwakanaka pahutano hwako uye nekugara zvakanaka.

Kukanganisa kwekudya kweAsia

  • Maitiro eAsia haana kukodzera kune avo vanoda kurasikirwa nemakirogiramu akawanda munguva inokurumidza.
  • Kurasikirwa nehuremu pairi kunoitika nekunonoka kumhanya, izvo zvinogona kuodza moyo avo vanoda kukurumidza kutaura zvakanaka kumakirogiramu anotsamwisa.

Kudzorerazve

Kana iwe uchinzwa zvakanaka, unogona kunyorera zvekare chikafu cheAsia chero nguva. Mitemo yayo mikuru, uchifunga nezve koriori yako yaunodya kuti urambe uine huremu hwakajairika, inogona kugara ichitevedzwa.

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