Mukati
Ivhareji yezuva nezuva koriori zvemukati ndeye 630 Kcal.
Usati watanga kudya kwebhanana, unofanirwa kugadzirira zvakanyatsonaka. Pazuva rekugadzirira, zvinorambidzwa kudya chero chikafu chine munyu, chakakangwa kana chikafu chine mafuta, uye chero kusvuta uye zvihwitsi (kusanganisira granulated shuga) hazvikurudzirwe. Kwese kwese kudya kwebhanana iwe unongoda kudya mabanana.
To kudya kwebhanana yakabudirira uye yakaratidza zvibereko zvakanaka, sarudza michero pamusika nehanya. Izvo zvinorambidzwa zvachose kudya mabhanana asina kuibva, ane zvinhu zvakasiyana-siyana zvisinganyanyi kubatwa nemuviri panguva yekudya. Kana iwe usingakwanise kutenga michero yakaibva, enderera nenzira inotevera: peta mabhanana egirini mubepa rinodyiwa uye uise munzvimbo ine rima.
Gadzira mabhanana zvakanyatsonaka, kunze kweye peel; bvisa shinda chena dzese. Chete nyama yemichero mabhanana (yero muvara neganda rakatetepa) ndiyo inokodzera kudyiwa, uye mabhanana emiriwo (anonziwo furawa - akareba, girini neganda gobvu) haana kukodzera kudya.
Iko kunofanirwa kunyeverwa pamusoro pekushandiswa kwemabhanana akaomeswa - iwe unofanirwa kuziva kuti iwo ari mashanu ne5 pane mamwe macaloriki kupfuura avo vamwe vatsva.
Kune mhando mbiri dzekudya kwebhanana.
Kudya kwakasimba kwebhanana, kureba kwemazuva matatu uye kudya kwakapfava kwebhanana, inogara mazuva manomwe.
Kwezuva rinotevera kudya kwebhanana unofanira kudya mabhanana matatu uye kunwa makapu matatu emukaka usina mafuta. Inobvumirwa kugovera kudya kakawanda, sezvo zvichange zvakakunakira iwe. Kana iwe usingashiviriri mukaka, shandura iyo nekefir (1%). Gadzirira gruel kubva kune rimwe bhanana uye usanganise nekefir, ichi chichava chikafu chenguva imwe chete.
Iyi sarudzo ndiyo yakapfava, asi isingaite zvishoma. Iwe unogona kudya inenge kirogiramu imwe nehafu yebhanana yakasvuurwa pazuva. Unogona kuzvishandisa pese paunoda. Iwe unofanirwa kupedza nyota yako nechero green tea, kana iwe unogona kunwa inopisa mvura yakabikwa, nhamba uye vhoriyamu yemakapu haina kuganhurirwa. Nenzira iyi yekudya, iwe ucharasikirwa kusvika kune imwe kilogiramu yehuremu hwakawandisa pazuva. Kana zvakaoma kuzvidzora, iwe unogona kudya chipunu chimwe cheporiji isina mafuta uye chimedu chitete chenyama yakabikwa uye kunwa sips matatu ekofi. Asi zvinonyanya kudiwa kusaita izvi, yeuka - uri pakudya. Paunonzwa wakapinza, nzara uye dumbu rako risina chinhu, idya mabhanana akawanda.
Mabhanana ane mavhitaminzi akaenzana mukuumbwa kwawo. Zvinosanganisira huwandu hukuru hwevhitamini E uye C, uye chikamu chevhitamini B6 chinenge chikamu chimwe muzvina chekubvumidzwa kwezuva nezuva, mabhanana anoonekwa sosi huru yecalcium, iron uye phosphorus, (muviri wedu unoda calcium kuti ushande zvakanaka. yetsandanyama yemoyo uye kwete yayo chete) ...
Munguva yekuchenesa kudya, apo slags nemunyu zvinobviswa kubva mumuviri pamwe chete nechitsiko, somuenzaniso, nekudya kwemupunga, zvinokurudzirwa kushandisa gadziriro dzine potassium. Iyo ine laxative uye diuretic mhedzisiro, saka matumbu, uye muviri wese zvakazara, zvinozongo bvisa chepfu uye chepfu nenzira yechisikigo. Panguva yekudya, hapana matambudziko ane zvigaro, sezvo matumbu anotanga kucheneswa. Pane zvinotevera zvakanakira: normalization yemasabolism mumuviri, kana ukasakurumidza kushingaira kudya zvinorema uye zvisina hutano chikafu, ipapo huremu hunowanikwa pakupera kwekudya huchabata kwenguva yakareba.
Pakati pezvimwe zvinhu, mumwe munhu akange aine matambudziko pamberi neganda, iwe unogona kukanganwa nezvavo - mamiriro eganda achavandudza. Kutora mabhanana kunonyanya kubatsira kuzvirwere zvemwoyo uye arthritis.
Chiyero chemapuroteni mu kudya kwebhanana padyo neyakakurudzirwa (iine huwandu hwakakwana hwe1 mukudya kwebhanana kwe1,5, nepo kumafuta iri 0,2 maringe ne1,1, izvo zvinoreva kushandisa kwakanyanya kwemafuta emuviri) - muchidimbu, mutsauko uyu ichabhadharwa neyakawandisa huwandu hwe makabhohaidhiretsi mune chikafu: 19 inopesana ne 4,1-5 yeiyo yakakurudzirwa kukosha.
Ichi chikafu chinopesana nekuraira kwezvirwere zvisingaperi zvemukati kana mudumbu uye kusashivirira kune chigadzirwa. Kana iwe usiri kunyanya kufarira mabhanana, saka, zvichida, ipapo iwe ucharamba kunyange kutarisa kwavari. Usati wazviedza iwe pachako nekudya kwebhanana, tsvaga mazano kuna chiremba wako kana chiremba wezvokudya. Kana iwe usingatambudzi ne: zvirwere zve biliary turakiti, itsvo kana chiropa, dumbu remudumbu, uye iwe usina kunyanya kufutisa, hapana kukwana kutenderera kweropa (mune chirwere cheshuga mellitus), ipapo unogona kutanga kudya zvakachengeteka. . Asi usapotsa mukana wekubvunza nyanzvi.
Mushure mekupera kwekudya, haufanirwe kudya. Zvidzore! Zvikasadaro, mibairo yese inowanwa ichave isina maturo. Zvirinani mushe, mukati mevhiki, enda kune zvigadzirwa zvawajaira. Kuti ugadzirise chigumisiro chakawanikwa, zvakakosha kudzokorora kudya kakawanda, kana zvichibvira, uye kamwe chete mazuva 1, kana zviri nani - kakawanda.
Nguva yapera yekudzokorora kudya kwebhanana (kana mune yako yakaratidza zvakanakisa mhedzisiro) mune yakaoma vhezheni kwemazuva gumi, uye mune yakareruka vhezheni kwemazuva gumi nemana.