Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 960 Kcal.
4 reropa boka ndiro risinganetsi uye mudiki. Varidzi vayo vanonzi "vatsva" vanhu, vanoumba vangangoita 8% yevagari venyika. Sekureva kwemasayendisiti, iri boka reropa risingawanzoonekwa rakaonekwa chiuru nehafu makore zviuru nezana zvakapfuura uye zvaive mugumisiro wekubatanidzwa kwemapoka eropa maviri ne2.
Kune vanotakura boka reboka rechina, kusagadzikana mukudya kunokosha, sezvo yavo yekugaya sisitimu ine hunyoro uye inoita zvisingaite shanduko mukudya. Kuzvidzivirira kwevanhu "vatsva" kune kusimba, ivo vanowanzoita kuti vamwe vabatwe nezvirwere zvemwoyo, kupererwa neropa uye hutachiona hwakasiyana. Naizvozvo, kudya chaiko kwakakosha kwete chete kwekuchengetedza hunhu hunokwezva, asiwo hutano hwakakwana.
Kutanga, ngatitarisei mukana wekushandisa anotevera zvigadzirwa zvikamu.
- inonyanya kubatsira kushandisa turkey, nyama yetsuro, gwayana;
- zvinotenderwa kudya nyama yepeasant;
- kurambidzwa kunoiswa hanzi, nyama yenguruve, nyama yemombe, nyama yemombe, huku, dhadha, nyama yemhuka, nyati, partridge uye zvihuta.
- chiropa chinotenderwa kudya;
- Hazvikurudzirwi kuisa moyo mukudya.
- kubva muchikamu ichi, iwe unonyanya kuratidzwa kushandisa salmon hove, sturgeon, tuna, mackerel, pike, cod, gungwa mabass, sardines, hake, hozhwa, gungwa;
- dumbu rako rinoita zvisina kwazvakarerekera kune nyama ye shark, carp, whitefish, mitsetse catfish, swordfish, kunhuwa uye nyowani herring, squid, mussels, scallops, chete;
- hapafanire kuve nenzvimbo pane menyu yeiyo halibut, beluga, flounder, mitsetse uye dombo hove, haddock, kusvuta saumoni, eel, anchovies, crayfish, magakanje, hove, octopus, shrimps, sea turtle, oysters.
- iwe unozobatsirwa nekushandiswa kwemukaka wembudzi, chizi chakagadzirwa, yogati, ricotta cheeses, mozzarella uye feta;
- kuiswa mukudya kwemukaka we soy uye chizi, mukaka wemombe une mafuta asingasviki 2%, yakashongedzwa chizi, whey uye skim mukaka, cheddar cheeses, gouda, eddam, emmenthal hazvizokuvadza hutano hwako;
- haugone kudya mukaka wakazara, mukaka, ice cream, bhuruu uye machizi ane chakuvhuvhu, camembert, brie uye parmesan chizi.
- cauliflower uye collard miriwo, broccoli, magaka, matomatisi, mbatatisi, biringanya, beet, nyemba dzakasvibirira, tsvuku yesoya, bhinzi dzvuku, bhinzi dzakaonekwa, masardard nemashizha ebheetroot, celery, parsnips, parsley, garlic, curry inonyanya kukodzera yako dumbu;
- kwazvakarerekera kune vanhu vane boka reropa 4 chena, tsvuku, Chinese kabichi, kohlrabi, mbatatisi, rutabagas, manhanga, karoti, asparagus, greenhouse howa, girini hanyanisi, charlotte, horseradish, sipinashi, zucchini, daikon, fennel, chicory saladhi, masardard;
- Taboo yakasimba inoiswa pachibage, radish, rhubarb, artichoke, Jerusarema artichoke, bhinzi nhema, rima, miriwo uye nyemba dzinopenya, nyemba, yero, tsvuku, chilli uye mhiripiri inopisa, chibage, ketchup, edyiwa gelatin, vhiniga, bhari yemera .
- ive shuwa yekuisa mune yekudya michero yemazambiringa, mapainapple, kiwi, mandimu, mazambiringa, cranberries, plums, cherries, gooseberries, maonde, maapricots akaomeswa;
- zvinotenderwa kudya apricots, mapeari, maapuro, mapichisi, nekita, mavise uye mavise, raspberries, sitirobheri, bhuruu, matema, mangonibheri, mabheribheri, matsvuku uye matema currants, mazambiringa akaomeswa, tangerines, papaya, marimu, madate, green maorivhi;
- Zvinorambidzwa zvachose kuti iwe udye maorenji, persimmon, mabhanana, avocado, mango, matamba, maorivhi matema, makokonati.
- zvinonyanya kukosha kudya oatmeal, oat bran, mupunga, mapfunde, chiperengo, mapfunde, oatmeal, chingwa chakagadzirwa kubva rye uye furawa yemupunga, kubva kumidziyo yegorosi yakamera, makeke emupunga, chingwa chezviyo chose;
- kuvapo mukudya kweutachiona hwegorosi, bran yegorosi, bhari, soya granules, spelled chingwa, furawa yemapuranga, rye meal, gluten, chingwa chine yakakwira protein yemukati, bagels, oat uye gorosi zvigadzirwa zvegorosi, pasta kubva durum gorosi haisi. contraindicated, gorosi matzo;
- buckwheat, chibage uye zvese zvigadzirwa kubva kwavari zvinogona kukukuvadza.
- zvakanaka kwazvo kuti iwe uwedzere maorivhi muzviyo uye masaladi;
- hazvibvumidzwe kushandisa nzungu, rapeseed, mafuta eflakisi, cod chiropa mafuta;
- siya sunflower, chibage, sesame, cottonseed, safflower yemiriwo mafuta; bota, zvakare, harifanirwe kuve nenzvimbo patafura yako.
- walnuts, anotapira chestnuts, nzungu dzinobatsira;
- kwazvakarerekera ndiwo mapistachios, cashews, maamondi, macadamia, paini uye nzungu dzeAmerica;
- hapana chikonzero chekushandisa sunflower uye mbeu yemanhanga, mbeu yesesame, mbeu yepoppy, hazelnuts.
- menyu yako inofanirwa kuve yakapfuma mumajusi (mazambiringa, cherry, karoti, kabichi, celery), cranberry muto, infusions (shandisa ginger, mudzi we licorice, rose mahudyu, chamomile, hawthorn, echinacea, ginseng, alfalfa, mashizha erawberry), girini tii , kofi yemhando dzakasiyana;
- iwe unobvumidzwawo kunwa majuice kubva kumaapuro, apurikoti, plums, mapainapple, michero yemazambiringa, magaka, mvura yemonimu, tsvuku uye chena waini (zvimwe yakaoma), doro, soda, decoctions (mashizha e raspiberi, mindi, verbena, sage, St. John's wort, valerian, mulberry, yarrow, sora yakamonana, machena birch buds, elderberry, oak bark);
- haufanire kunwa doro rakasimba, muto weorenji, zvinwiwa nezvinotapira, tii uye linden tii, infusions (linden, rhubarb, coltsfoot, chikwama chemufudzi, silika yechibage, aloe, hops, meadow clover, gentian).
Vatakuri vemapoka mana eropa vanorayirwa kuti vaderedze huwandu hwezvigadzirwa zvenyama mukudya, sezvavanoremedza muviri wako. Uye kusiyana navo, idya miriwo nemichero, kunyanya iyo yakafuma mu vitamini C. Iwe unogona kuwedzera kubatsira muviri wako ne vitamini-mineral complex ine vitamini C, selenium uye zinc. Nzvimbo yakanaka yeprotein ndiyo soy tofu. Mazai ane maitiro asina kwaakarerekera pamuviri wako, asi haufanirwe kutakurwa nawo. Zvinokurudzirwa kutanga zuva negirazi remvura ine muto wemonamu (kupisa kwechinwiwa kunofanira kunge kuchipisa). Kana chikafu chako chine chikamu chenyama, saka sanganisira yakawanda yehutano fiber mairi. Zvakanaka kuhukura kubva mumiriwo isina-starchy.
Uyezve edza kutevedzera zvakajairwa kurudziro - usanyanya kudya uye udye zvishoma. Kana zvasvika pakushanda saizi uye macalorie, zvese zvinoenderana nezvinangwa zvako. Kudya kwemapoka eropa mana kunokutendera kuti uderedze huremu, uchengetedze huremu, uye kutowana mapaundi asipo. Simply chinja yemenyu simba uye yekushandira saizi zvinoenderana nezvakakurudzirwa pamusoro.
Kana iwe uchinzwa zvakanaka, iwe unogona kugara uchitevedzera kune yakakosha mirau yezvikafu zvinotsanangurwa pamusoro apa kune vanhu vane iro ropa mutsinga dzinoyerera.