Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1000 Kcal.
Iyo nyaya yekuchengetedza hutano hwemaziso munguva yedu yave kunyanya kukosha. Maiwe, matambudziko ekuona akajairika nhasi. Makomputa monitors, TV skrini uye nhare mbozha, mamwe emazuva ano magadheti haashande zvakanaka pamaziso edu. Zvinoitika kuti iwe unogona kudzikisira ophthalmic pathologies uye nekubatsira maziso ako kuti aone pamwe nekureba sezvinobvira nekugadzirisa zvakanaka kudya kwako. Nyanzvi dzakagadzira chikafu cheziso. Ngatitsvagei izvo zvinoda kudyiwa kuitira kuti chiratidzo chisatikonzere isu chikonzero chekufunganya.
Kudya kunodiwa kwemaziso
Kunyanya iwe uchidya zvihwitsi, zvigadzirwa zvehupfu chena, uye zvimwe zvinhu zvinokuvadza, nhengo dzako dzekuona dzinowedzera kutadza. Sezvinotaurwa nenhamba, kana iwe uri mukadzi ane ruvara rwemaziso akareruka, mikana yako yekuchengetedza chiono chako kusvika kuchembera yakadzikira zvakanyanya.
Chimwe chezvinhu zvinonyanya kukosha kune maziso ndeye carotonoid lutein, iyo isingabudiswi mumuviri pachayo, asi inouya chete nechikafu. Lutein inokwanisa kusimbisa zvakanyanya retina uye kudzivirira kubva kune ultraviolet nemwaranzi. Dura rechinhu ichi pakati pezvigadzirwa zvechikafu zvibereko zvakasiyana-siyana uye michero (kunyanya black currants, blueberries, raspberries, cherries, goji berries), mashizha ane mashizha akasvibirira miriwo.
Zinc ndeimwe yemaminera anobatsira kwazvo kune hutano hwemaziso. Kuti uwane zvakakwana mumuviri, zembera nzungu, manhanga uye mbeu yezuva yezuva, nyama yemombe, cocoa, nyemba, bhinzi, mazai ehuku. Oyster zvakare ane yakawanda yakawanda zinc.
Omega-3 uye omega-6 fatty acids inogona kubatsira kudzikisa njodzi yemakata. Izvo zvinoratidzirwa zvinyorwa zvezvinhu izvi zvakasiyana nzungu, mhodzi, hove (kunyanya pollock, herring, Kamchatka salmon), mafuta eflakisi.
Vitamin E inokonzeresa kumanikidza kwemukati. Inowanikwa muhuwandu hwakaringana muzuva rezuva nemafuta emuorivhi, avocado, sipinashi, utachiona hwegorosi, nemaamondi.
Meso capillaries, uye zvirokwazvo tsinga dzeropa mumuviri wese, inosimbisa vhitamini C. Izvo zvakare zvakanaka nekuti zvinobatsira mukumwiswa kwevhitamini A neE. Zviri nani kutsvaga vhitamini C mubhero mhiripiri (kunyanya tsvuku), maranjisi, kiwi , mahabhurosi.
Yakataurwa vhitamini A inoitisa chiratidzo chehusiku, unyoro hwekorona, kuchengetedza maziso edu kubva kuzvirwere. Zvizhinji zvezvose zvinowanikwa mumazai ehuku, mhando dzakasiyana dzechizi, kottage chizi, bota. Kune yakawanda vhitamini A mumarangi-eruvara miriwo nemichero. Iyo chaiyo sosi yevhitamini iyi makarotsi.
Saka, kuti ubatsire maziso ako kushanda nemazvo sezvinobvira, unofanirwa kudya kanenge muchero mumwechete kana chitsama chemuchero, miriwo miviri pazuva. Inowedzera kufananidzwa kwe lutein iri mavari nekunyorovesa kupisa kwezvigadzirwa. Zviri nani kudya zvaunogona mbishi. Kubika, kubika, kupisa (asi kwete frying!) Zvigadzirwa zvinobvumirwa. Edza kudya hove kanenge kaviri pasvondo. Mafuta eFlaxseed anonyanya kushandiswa kugadzira ndiro, uye zvinobatsirawo kuwedzera flaxseed mundiro. Kana iwe uchida kubika chimwe chinhu cheupfu, zvinokurudzirwa kushandisa hupfu hwakagadzirwa kubva mumuti uyu. Usakanganwa kuisa mukudya kwako unsweetened muesli, zviyo zvakasiyana-siyana, yogati isina chinhu.
Izvo zvakakosha kwazvo kune hutano hwenhengo dzechiratidzo chekutarisa iyo yekumwa hurumende. Inwa angangoita magirazi mashanu-5 emvura yakachena zuva nezuva. Asi huwandu hwezvinwiwa zvine simba rekushayisa mvura (yakasimba tii tii, kofi, soda) inofanirwa kuve shoma.
Pamusoro pekudya kwemaziso, zvinokurudzirwa kudya kanokwana kana mashanu pazuva pazuva muzvikamu zvine mwero, uye mabhureki pakati pekudya anofanira kunge ari maawa 4-5. Zvinokurudzirwa kudya kwemanheru maawa mashoma pasati pazorora husiku.
Kana iri nguva yekugadzirwa kwemaziso, kana ikasaita kuti unetseke, unogona kunamatira pairi chero nguva yakati, kunyangwe hupenyu hwako hwese.
Mhedzisiro inooneka, sekutonga, inoita kuti inzwike mumwedzi nehafu mushure mekutanga kutevedzera mitemo yekudya. Kutenda kuchikafu chakakodzera, kutenderera kweropa munzvimbo yeziso kunoonekwa nekuvandudzika. Maziso anotanga kuneta zvishoma, kuzvimba kunovatenderedza kunonyangarika, kazhinji kacho kusanzwisisika kwekuoma kwekona kunoita kuti inzwe. Izvo zvakakoshawo kuti uzive kuti chikafu ichi chinojekesa chiono, chinoderedza njodzi yeconjunctivitis uye zvimwe zvirwere zvemaziso.
Zvakare, kutora yakaoma multivitamini kunobatsira kudzikisira matambudziko ekuona. Maiwe, hazvigoneke kupa muviri zvinhu zvese zvinodiwa chete nerubatsiro rwechikafu. Saka kutora mapiritsi akakodzera hazvizove zvisina basa.
Uye zvakare, nyanzvi dzinokurudzira kushandisa yakawanda nguva panze kubvumira maziso ako kufema. Humboo hwesainzi hwakaratidzawo kuti kurovedza muviri zvine mwero kunogona kudzora njodzi yeglaucoma. Hechino chimwe chikonzero chako chekuita hushamwari nemitambo.
Kana iwe ukapedza yakawanda nguva pamberi pechiona, ita shuwa yekutora mabreak uye usakanganwe kungobwaira kazhinji; nenzira iyi unodzivirira kuomesa maziso ako zvisina basa. Simbisa iyo cornea nemadonhwe akakosha kana magels. Ehe, mumugwagwa, chengetedza maziso ako kubva kune ultraviolet radiation, iyo ingress yezvinhu zvinokuvadza uye zvekunze zvinhu. Asi izvi zvese musoro wenyaya yekumwe kutaura. Nhasi tiri kutaura nezvekudya zvinovaka muviri.
Day 1
Kudya kwemangwanani: omelet yemazai maviri ane mahebhu, tomato, gungwa uye mbeu yesame.
Snack: maviri muesli berry mabhawa.
Kwekudya kwemasikati: green lobio ine nyama; mbiya yetomato puree muto.
Manheru masikati snack: michero saladhi; 1-2 makeke echingwa.
Kudya kwemanheru: saradhi nesipinashi uye salmon fillet zvimedu, zvakapfekedzwa neyakaghurwa yogati.
Day 2
Kudya kwemangwanani: saradhi yemavise, michero uye nzungu, yakanyoroveswa mu yogati isina chinhu.
Snack: A mashoma ematsutso emvura ane nzungu muto.
Kwekudya kwemasikati: mbiya yekabichi puree muto; yakabikwa eggplant.
Manheru masikati tudyo: hummus yakagadzirwa kubva ku zucchini nema crisps akati wandei (kugadzira hummus, sanganisa 2 zucchini diki, hafu yegirazi yesame paste, 2-3 mavhavha egariki, zvidimbu zvina zvemadomasi akaomeswa, muto wehafu yemoni, 4 -2 maspuniji ebhata mu blender kubva muchero wemuorivhi).
Kudya kwemanheru: mhiripiri mbiri dzebhero dzakazara nemupunga nemazai ehuku yakabikwa, chibage nemadhiri akasiyana siyana.
Day 3
Kudya kwemangwanani: turkey fillet sangweji; zai nesipinashi saladhi, yakanyoroveswa muyoga yogati kana yakaderera-mafuta kefir, yakarungwa nezvinonhuwira.
Snack: green smoothie.
Kwekudya kwemasikati: mbatatisi yakachekwa nesipinashi, yakarungwa neiri bhata kana mafuta emiriwo.
Manheru masikati tudyo: bhanana uye nzungu zvihwitsi (sanganisa mabhanana madiki maviri uye chitsama nzungu dzakatemwa mu blender, ugozvigovera pane kubheka pepa mune yakatetepa yakatetepa uye woma kwemaawa 1,5 pa100-degree tembiricha).
Kudya kwemanheru: casserole yemhando dzakasiyana dzekabichi (kohlrabi, kumera kweBrussels, broccoli), matomatisi nemishonga ine hushoma hwemafuta emiriwo, zvinonhuwira nezvinonhuwira.
Day 4
Kudya kwemangwanani: chikamu chemufurakisi mufuri nembeu dzemanhanga nemabriji.
Snack: girazi remuto weorenji.
Kwekudya kwemasikati: yakabikwa buckwheat mukambani ye zucchini uye chibage; mbiya yemuto wemuriwo nemadomasi akaomeswa nezuva uye nhova.
Manheru masikati tudyo: saradhi yemaapuro, celery, magaka, mazambiringa uye mashoma maamondi.
Kudya kwemanheru: maipuni maviri evinigrette; huku yehuku yakabikwa nezvinonhuwira pasi peiyo yogati.
Day 5
Kudya kwemangwanani: manhanga akabikwa nemazambiringa akaomeswa, walnuts, huchi chaihwo.
Snack: avocado mousse.
Kwekudya kwemasikati: mbatatisi mbiri dzakabikwa nehowa; yakabikwa huku zai.
Manheru snack: kottage cheese mune kambani yembeu yegorosi nembeu yesesame; puree kubva musanganiswa wemichero nemabriji.
Kudya kwemanheru: Savoy kabichi mashizha akazadzwa nesizi muto.
Day 6
Kudya kwemangwanani: sitirobheri, bhanana uye mukaka smoothies.
Snack: howa saladhi ine bhinzi bhinzi uye arugula.
Kwekudya kwemasikati: howa kirimu muto; broccoli yakabikwa ne grated chizi nematomatisi.
Manheru masikati snack: akati wandei mapaundi epaneri; chingwa chakapetwa chakagadzirwa noutachiona hwegorosi.
Kudya kwemanheru: mbatatisi yakasviba necilantro; yakabikwa brussels inomera; vaviri walnuts.
Day 7
Kudya kwemangwanani: oatmeal yakabikwa mumvura nema berries, mazambiringa akaomeswa, maamondi mashoma; kapu yekocoa.
Snack: karoti uye manhanga muto.
Kwekudya kwemasikati: mbiya yemuto weleya; saladhi yemiriwo uye nyemba dzakamera; imwe sadza yakabikwa.
Manheru masikati tudyo: mabhanana maviri akaomeswa nemabriji uye nzungu.
Kudya kwemanheru: pasita ine zvidimbu zvesalmoni uye mbeu diki yepoppy.
Kudya Kweziso Kudzivirirwa
Kudya kwacho hakuna zvinopesana neziso.
- Nomuzvarirwo, haufanire kudya chero chikafu kana iwe uine sejoriki maitiro kwavari.
- Izvo hazvidikanwe kutevedzera kune ziso maitiro chete kana iwe ukapihwa imwe yakasarudzika kudya.
Kubatsira kwekudya kwemeso
- Pamusoro pekuchinja kwakanaka maererano nemaonero, iwe unozoona zvakanakira mamiriro emuviri wese uye nekugara zvakanaka.
- Nekutevera yakarongedzwa menyu, iwe unogona kupa muviri nezvose zvinodiwa zvinhu, idya zvinonaka uye zvakasiyana.
- Kudya kwemaziso hakupi mitemo yakasimba, pane zvinongowirirana maererano nesarudzo yechikafu. Unogona kusarudza madhishi aunoda uye woita menyu kubva kwavari. Kunyanya, iyo nzira iri nyore kugadzirisa yema vegetarianism kana mamwe masisitimu ezvehutano ayo vanhu vazhinji vanonamatira.
- Uye kana iwe ukadzora iwo macalorie ezvekudya, saka unogona panguva imwe chete kuonda.
- Iwe unogona zvakare kuwana husipo hwehuremu hwemuviri, kana zvichidikanwa, nekuwedzera simba kusimba kwemenyu.
Kukanganisa kwekudya kwemaziso
- Nechinhu chinokanganisika, tsika dzechikafu chakakodzera dzinofanira kutevedzwa kwenguva refu.
- Zvinotora nguva kuti uchinje dzimwe tsika dzako dzekudya, kunyanya kana vanga vari shamwari newe kwenguva yakareba. Asi izvi hazvigone kutarisirwa sekubvisa, asi zvinopesana.
Kudzorerazve kwemaziso
Kudzorerazve kana kunamatira pairi nguva dzese zviri kwauri. Chikafu chakakodzera hachimbokukuvadze.