Mukudonha, kupihwa kwevhitamini kunowoma: kuwanda kwezvigadzirwa zvine hutano zvinopera, uye kazhinji kazhinji inorema makhahydrates inowira mumahwendefa edu. Kuti uzvipe simba, kwete kuti uwedzere uremu uye udzivise kuora mwoyo kwematsutso, teerera kune iyi mitemo:
1. Pfungwa yekuti nekutanga kwematsutso iwe unofanirwa kuwedzera macalorie zvemukati mekudya kwako haisi yechokwadi. Edza kufamba zvakanyanya pane kudya zvinorema.
2. Tora sehwaro hwekudya kwako michero nemiriwo, kunyanya yero uye orenji. Aya ndiwo manhanga, karoti, persimmon, ndimu, michero yemucitrus. Teerera kune kabichi - stewed kana sauerkraut. Usakanganwa nezvemukaka wakavira - kottage chizi, muto wakasviba uye kefir.
3. Siya porridge ine hutano pakudya kwemangwanani kana masikati - inozopa makabhohaidhiretsi anodikanwa esimba. Ipa sarudzo kune buckwheat, mupunga uye oatmeal.
4. Hwaro hwekufananidzwa kwakanaka kwechikafu chikafu chepakati. Govanisa chikafu chako muzvikamu zvitanhatu uye usapenga usiku hwese.
5. Nekuda kwekushayikwa kwechiedza chezuva, matsutso anoderedza zvakanyanya mwero weserotonin mumuviri wedu. Usazvishongedze pachokoreti kuti uzadze mufaro wako mahormone, asi zvirinani kuti upedze nguva yekunze masikati.
Ndezvipi zvekudya zvinobatsira mukudonha?
Manhanga ndiye mambokadzi wemwaka. Iri bheri rakazara nematarenda, uye kunyange pamutengo "unonaka kwazvo". Manhanga anogona kushandiswa kugadzira “3 madhishi pamwe necompote” - masobho, zviyo, madhiri, uye muto. Nungu rakapfuma mucarotene uye rinonyatsosungwa neyakagaya nzira.
Bhero mhiripiri inofanidza manhanga - mbambo yetafura. Inogona kubikwa, yakabikwa, yakaputirwa uye yakakoshwa. Bhero mhiripiri yakanyanya muvhitamini C uye A - kurwisa kutonhora kwemwaka uye kubatsira kune vhudzi rakapera uye zvipikiri.
Watermelon rizere nefructose uye glucose - paradhiso yekuderedza uremu nezino rinotapira. Watermelon ine mavitamini eboka B, C, folic acid, faibha, inobatsira "kufasha" muviri, asi chenjera - inoisa kushushikana kwakawanda paitsvo!
Zucchini, kunyangwe isiri chitsva mukudonha, icharamba ichiwedzera kuravira kwese kwezhizha uye nekukutsigira nemavhitamini. Yakaderera-koriori, yakakosha muzvinhu zvese chaizvo: mumuto, uye mumadhishi edivi, uye muzvinhu zvakabikwa. Zucchini inobatsira kubvisa kuzvimba.
Maapuro muponesi kune avo vakashandiswa kunwa. Ivo vaviri vanozadza uye vanonaka kutapira, uye vanovhiringidza kubva pane zvakanyanya kufunga nezve chikafu. Uyezve, iyo sosi yakanaka ye fiber, iyo ichakubatsira iwe kuchengetedza dumbu rako nematumbu achishanda.
Sipinachi yakafuma muvhitamini A, B2, B6, H (biotin), C, K, folic acid, calcium, potasium uye magnesium - multivitamin yese! Iine mapuroteni mazhinji, ine maitiro akanaka pane metabolism, inogadzirisa nzira yekugaya uye inoderedza kuneta.
Maonde ndiko kunobva potasium, mutungamiri mune zvirimo. Maonde anogona kudyiwa dhizeti uye oshandirwa nemamwe makosi makuru. Maonde ane zvakare carotene, protein uye iron kune hutano hwako.
Iva noutano!