Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1070 Kcal.
Sezvaunoziva, kudya hakusi kwekudya chete kunoitirwa kurerutsa uremu. Iwe unofanirwa kuziva kuti nerubatsiro rwechikafu chakakosha unogona "kutaurirana" nemuviri nezve kushanda kwayo kwakakodzera. Tinokurudzira kuti uzvizive neimwe yemaitiro ekurapa nhasi - chikafu chekuzvidzivirira. Ngatitaurei nezve maitiro aunofanirwa kuvaka yako menyu kuti uwedzere kudzivirira kwemuviri.
Kudya kunodiwa kwekuzvidzivirira
Kutanga, ngatitarisei kune izvo zvinoratidza kuti immune system yaderedzwa uye tinokumbira rubatsiro. Icho chokwadi chekuti dziviriro yemuviri yazvino haishande pakukwana kwakazara kunoonekwa nekuitika kwakawanda kwezvirwere. Tiri kutaura nezve mamiriro ezvinhu kana iwe ukatarisana nezvirwere (ARVI, zvakanyanya kufema kufema, dzihwa, huro uye dzimwe "shamwari") kanokwana ka4-5 pagore. Kana matambudziko ehutano akadaro achiitika kanokwana kasere kana kupfuura mumwedzi gumi nemaviri, saka kudya kumwe hakungadaro. Mune ino kesi, isu tinokurudzira zvakasimba kubata an immunologist.
Zvakare, kuwedzera kuneta, kusagadzikana kweiyo mamiriro ehunhu kunogona kuratidza kudzikisira hutachiona (unoshatirwa zviri nyore, mafungiro ako anochinja pasina chikonzero, nezvimwewo). Kusakwana kudzivirirwa kwechisikigo kwemuviri kunogona kukonzera kushushikana uye kumwe kusagadzikana kwepfungwa.
Chikafu chisina hutano chinogona zvakare kudzvinyirira hutachiona. Kuti usatarisana nedambudziko rerudzi urwu, zvinokurudzirwa kudzikisa zviwitsi zvechitoro mukudya kwako (izvo zvine dhayi zvinonyanya kukuvadza), zvakatengwa zvekudya zvemumagaba, zvekudya zvakasiyana-siyana, maive nenzvimbo yeanosimudzira ma flavour.
Kunyanyisa kudya kunogonawo kuderedza hutachiona. Kushomeka kwakakosha kwechikafu uye kwakakosha kumbomira (kunyanya chikafu 1-2 kanomwe pazuva) hazvina kukuvadza. Sezvingatarisirwa, kusvuta uye kunyanyisa kunwa zvinwiwa zvinodhaka hakuwedzeri hutachiona uye hakuwedzeri hutano kumunhu.
Maseru emunodzivirira anotanga kushanda zvakanyanya zvakanyanya nekuda kweiyo ultraviolet radiation uye nharaunda isina kunaka. Injini yekumesa gasi, mishonga yekuuraya zvipuka, iyo inowanzo "kumisikidzwa" nemichero nemiriwo, isina kunaka-yekunwa mvura - vavengi vemuviri immune. Naizvozvo, edza kusadya miriwo nemichero pakutanga kwemwaka wavo, inwa mvura yakanatswa nemasefa akasarudzika, fema mweya mutsva. Kutora mishonga, kunyanya mishonga inorwisa mabhakitiriya uye marwadzo akasiyana siyana, zvinogona zvakare kukanganisa hutachiona.
Zvino ngatizvionei ndezvipi zvekudya zvinofanirwa kudyiwa kuitira kuti hutachiona huve pakunaka kwazvo… Ndezvipi zvaunofanira kutarisa paunenge uchinyora chikafu?
Sauerkraut
Munguva yekuvirisa, ma microorganisms anobatsira akadai seprobiotics anoumbwa mukabichi. Zvinoenderana nehunhu hwavo, ivo havana zvachose vakaderera kune avo "vavonoshanda navo", iyo iri mune yakaviriswa zvigadzirwa zvemukaka. Kushandiswa kwesauerkraut kune simba rakanaka pamatumbo microflora (apo masero ekudzivirira anoberekwa), anopa muviri mavhitaminzi A uye B, potassium, calcium, phosphorus, magnesium.
Ma berries (kunyanya madema currants)
Matema macurrants uye mamwe ma berries ane mavitamini C akapfuma (mu100 g yemabriji anosvika 200 mg yechinhu ichi chinobatsira), A, E, PP. Ose ane maitiro akanaka kudziviriro yemuviri. Kuvandudza hutachiona, zvinokurudzirwa kudya kanokwana zana g yezvipo zvechisikigo pazuva. Mumwaka wechando, unogona kutsiva mabriji nyowani neaya akaomeswa nechando, pamwe nekudya jam nejamu, kunwa michero zvinwiwa uye zvinwiwa zvemichero zvinoenderana nazvo. Ivo vanobatsira zvikuru futi.
Garlic
Garlic yakasimba inorwisa mabhakitiriya. Hazvina basa kuti rakagara richinzi "mushonga wezvirwere zvese." Izvo zvinonyanya kudikanwa kuunza gariki mune chikafu pamwe nekutanga kwekutonhora mamiriro ekunze, apo hutachiona hunonyanya kushanda.
Uchi uye mukume
Zvigadzirwa zvekuchengeta nyuchi zvakare maantibioti chaiwo. Vakapfuma mumacarbohydrates ane hutano ayo muviri unoda panguva yekurovedza muviri. Huchi uye mukume zvinozivikanwa nekuda kwehutoni. Kushandiswa kwavo kunobatsira kudzivirira zvirwere zvakasiyana-siyana zvehutachiona. Wedzera chipunu chechisikigo ichi mangwanani ako kushumira oatmeal kana cottage cheese. Usatya kuve nani. Nemenu yakarongwa yakarongeka, izvi zvinounza hushoma hwekoriori, asi mukana wekusangana nezvirwere uchaderedzwa zvakanyanya.
Mbeu dzakasimwa (kunyanya gorosi uye bhinzi)
Mbeu dzakadai dzinobatsira kusimudzira hutachiona, sezvo iine simba biostimulants. Zvirimwa zvine huwandu hwakawanda hwevhitamini A, B, C, E uye maamino acids, ayo ane maitiro akanaka mukushanda kwemuviri.
hove
Salmon nedzimwe hove dzichapa muviri selenium, chinhu chinobatsira zvikuru chinowedzera kudzivirirwa. Hove inewo phosphorus yakawanda uye omega-3 acids, iyo inovandudza kushanda kwenhengo. Zvakare, kuti udzore matura emafuta ane hutano, zvinokurudzirwa kuunza mumenyu zvishoma nzungu, mafuta emiriwo (rapeseed mafuta anonyanya kubatsira) uye legumes.
Nyama yakasendama
Zvigadzirwa zvenyama zvinopa muviri zinc uye iron, pasina huwandu hwakakwana hwahwo hunotapukirwa nehutachiona hwemhando dzakasiyana.
Yakasikwa yogati uye zvimwe zvigadzirwa zvemukaka zvakaviriswa
Mukaka unobatsira kuchengetedza mwero wakaringana wemaprobiotic mumuviri, inobatsira pakurapa kwekukosora uye nemhino dzinomhanya, uye zviri nani kubvisa chirwere.
mushroom
Izvi zvipo zvehunhu zvinobatsira mukushambidzwa kwechisikigo kwemuviri, izvo zvinowedzerawo hutachiona.
Muriwo nemichero
Miriwo nemichero zvakasiyana zvinopa muviri fiber, iyo ine maitiro akanaka pane kushanda kwematumbo. Basa rayo rakakosha kwazvo kune hutachiona hwepamusoro uye yakakwana metabolism.
Kudya kwekudzivirira muviri kunogona kutevedzwa kwenguva yakareba sezvaunoda, nekuti ine chikafu chine hutano uye chakaringana. Asi kana uchironga menyu, zvakakodzera kuti utarise kana iwe uchida kudzikira kana kuchengetedza huremu hwako huripo kana kutowedzera uremu. Sarudza iyo inodikanwa koriori zvemukati uye huwandu hwechikafu.
Chero ani ari pakudya kunodzivirira muviri kubva kuhosha anokurudzirwa kugara achidya zvine mwero. Edza kudya kanenge kana pazuva (uye zviri nani 5-6). Zvinokurudzirwa kudya kwemanheru pasati papfuura 19:00 (maximum 20:00). Kuti utonhorere honye, kana iwe ukaenda kunorara kunonoka, unogona kunwa girazi rekefir (zvichida yakaderera-mafuta) kana zvimwe zvakaviriswa zvigadzirwa zvemukaka zvaunoda.
Mukuwedzera kune kudya, zvakakosha kutsigira muviri nemitambo yepanyama ine mwero nenzira yemitambo uye kufamba mumhepo nyowani, uye kurara kwakanaka. Nezvinangwa zvekudzivirira, zvinokurudzirwa kutevera chikafu chekuzvidzivirira (kweinenge vhiki mbiri) 2-3 pagore. Izvi zvinonyanya kuitika nekutanga kwekutonhora kwemamiriro ekunze, pamwe nekutanga kwechirimo, apo muviri unonyanya kuda rutsigiro rwevhitamini.
Muenzaniso wekudya kwekudya kwekuzvidzivirira kwevhiki
Muvhuro
Chikudya chamangwanani akati wandei zvidimbu zveshure-mafuta chizi; girazi remukaka.
Zvokudya zvemasikati: zvakakangwa mupani yakaoma kana turkey yakabikwa; sandwich yakagadzirwa kubva pachidimbu chechingwa chezviyo, avocado, tomato uye hanyanisi yakasvibirira; zvidimbu zviviri zvevise.
Kudya kwemanheru: mbiya yemuto wemuriwo; saladhi yemashizha esalmoni, sipinashi uye mawoko mashoma emabriji, akarungwa nechishoma chemafuta emiriwo.
Chipiri
Chisvusvuro chemangwanani: Smoothies yakagadzirwa nechando kana yakachena sitirobheri, bhanana, 2 tbsp. l. flaxseed uye yogati isina chinhu.
Kudya kwemasikati: bhinzi yakabikwa; sandwich yakagadzirwa nechingwa chezviyo, zamu rehuku, lettuce nematomatisi.
Kudya: yakabikwa kana kubikwa yakaonda nyama tsvuku; mbatatisi mbiri muunifomu; saladhi ne sipinachi, peari, walnuts uye madonhwe mashoma emafuta erapeseed.
Chitatu
Kudya kwemangwanani: yakazara gorosi pancake nemabriji uye yogati.
Zvokudya zvemasikati: tuna mumuto wayo; lettuce mashizha; zviyo zviviri zvezviyo; saladhi yemakaroti, orenji uye kiwi.
Kudya: kugocha nyama yemombe nemiriwo; 2 tbsp. l. brown mupunga uye yakabikwa broccoli.
China
Kudya kwemangwanani: oatmeal, iyo inogona kubikwa mumukaka, nemusanganiswa wemabriji matsva kana echando, mbeu yeflakisi uye walnuts.
Kwekudya kwemasikati: Burrito inogadzirwa neupfu hwese hwezviyo, chizi isina mafuta, bhinzi nhema, matomatisi nehanyanisi; maroniki kana mango zvidimbu.
Kudya kwemanheru: durum gorosi spaghetti ine stewed howa uye gariki muto; kabichi kabichi; girazi remukaka (kana zvichidikanwa).
Chishanu
Kudya kwemangwanani: muesli isina shuga nemazambiringa akaomeswa, akarungwa nemukaka.
Zvokudya zvemasikati: sopu yemiriwo; chingwa chezviyo chine chizi chakaderera-mafuta uye boka remazambiringa.
Kudya kwemanheru: taco yakagadzirwa nemafuta ehove akabikwa zvishoma-mafuta, chibage tortilla, shredded cabbage, sautéed hanyanisi uye bhero mhiripiri nematomatisi muto.
Mugovera
Kudya kwemangwanani: omelet yemazai maviri ehuku, howa uye sipinashi; chibage chakazara uye girazi remukaka.
Kwekudya kwemasikati: akati wandei wezviyo zvakakangwa zvine mafuta mashoma chizi; michero uye bheri mundiro yemaapuro, mastrawberry nemavise.
Kudya kwemanheru: quesadilla, inosanganisira zamu rehuku, avocado, yakaderera-mafuta chizi, nhema bhinzi, uye gorosi tortilla.
Svondo
Kudya kwemangwanani: keke rechingwa rakagadzirwa neupfu hwese hwezviyo, hwakakangwa mumafuta mashoma akabikwa, nemaapuro nesinamoni.
Kwekudya kwemasikati: yakaoma pasita yakasanganiswa nema walnuts akachekwa, matomatisi nemaorivhi; yakabikwa broccoli.
Kudya kwemanheru: Yondaonda negariki uye karoti; mbatata yakabikwa.
chitsamba... Zvinokurudzirwa kuva nechikafu mazuva ose nemichero, miriwo, shoma shoma yemukaka wakaderera-mafuta kana yakaviriswa zvigadzirwa zvemukaka (yoghurt, kefir, cottage cheese), nzungu.
Kudya zvinopesana nechengetedzo
Wese munhu asina hutano hunoreva kutevedzera chakakosha menyu vanogona kudya zvinoenderana nenzira yakatarwa.
Kudya Kudya
- Pamusoro pekuwedzera hutachiona pane chikafu, iwe unogona, kana zvichidikanwa, kuonda kana kuwedzera huremu. Iwe unongoda kunyatso "gadzirisa" iyo yemukati yekoriori.
- Kana uchitevedza yakatsanangurwa mitemo, muviri hauzowone kushomeka kwehutano. Pane kupokana, nhengo dzake nemaitiro zvichashanda zvirinani.
- Kudya zvidimbu kunobatsira kuti urambe uchinzwa kuzara uye kugadzikana nguva dzese.
- Chiitwa chemuviri hachizokanganisike futi, chikafu chinongokurudzira mitambo.
Kudzivirirwa Kudya Kudya
- Kudzivirirwa hakugoni "kugadzirisa" mumazuva mashoma. Kana iwe uchida kuwana mhedzisiro yakakosha pakurwira kwemuviri une hutano, unofanirwa kutevedzera chikafu chekuzvidzivirira kwenguva yakareba, uye zviri nani kutevedzera mirairo yayo yakakosha kweupenyu hwako hwese.
- Zvichadikanwa kuti uongorore zvakanyanya tsika dzako dzekudya, kunyanya kana nheyo dzekudya kwako dzaive kure neidzo dzakatsanangurwa pamusoro.
Kudzorerazve
Unogona kunamatira kuchikafu chekuzvidzivirira, kana zvikasaita kuti unetseke, chero nguva.