Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1030 Kcal.
Vanachiremba vazhinji vanobvuma kuti kushaya zvinovaka muviri kunokonzeresa zvakanyanya matambudziko emoyo. Zvekujaira kushanda kweichi chikamu chakakosha kwazvo, zvakafanira kusabvisa (kana kudzikisira) kubva kuzvikafu zvekudya zvine mafuta ane cholesterol inokuvadza, izvo zvinopa kuiswa kwemafuta emadziro pamadziro etsinga, ayo anotadzisa kuyerera kweropa kwakakodzera.
Unyanzvi hwakakosha hwehunyanzvi hwakagadzirirwa kuchengetedza hutano hwemwoyo. Ngatizivanei nemitemo yakakosha iyo ichatibvumidza kumisikidza iko kushanda kweiyo mota yemuviri wedu.
Zvido zveMoyo Zvekudya
Kune hutano hwemwoyo, zvakakodzera kutanga kune zvese kusiya chikafu umo huwandu hwakawanda hwecholesterol yakashata hwakaiswa mukati. Izvi zvinosanganisira: mafuta enguruve (nyama kubva mudumbu rechitunha), itsvo, chiropa, ganda, yakakora nyama yedhadha, masoseji, mayonesi, bhotela, mafuta ane chizi, kirimu yakasviba, mukaka wakazara, ndiro dzakadzika-dzakakangwa, mafura ane mafuta uye zviwitsi. Kune vanoda zvihwitsi, nyanzvi dzinopa imwe sarudzo - idya shoma chokoreti yakasviba ine huwandu hwakawanda hwecocoa. Masayendisiti akaratidzira kuti kudya chokoreti yakasviba zvine mwero kunosimudza huwandu hwakanaka hwecholesterol (uye mamoods zvakare) uye hazvikuvadze hutano.
Haufanire kudya zvinogadzirwa ipapo, masosi emumaindasitiri, zvine munyu wakawandisa kana zvinopfungaira, magaka, nyama inoputa, soy muto, nzungu dzakawanda. Mune rondedzero yezvigadzirwa zvakapfuma mucholesterol isingakoshi, nyanzvi dzinoisawo shrimp nehove roe.
Kubva pane zvinwiwa, iwe unofanirwa kuramba kofi yakasimba nedoro ine yakakwira muzana muzana yedoro. Kunonyanyisa, unogona kutenga waini shoma nguva nenguva, kana pasina zvinopesana nekushandisa kwayo.
Inokurudzirwa kutarisa kune yakaonda nyama (huku, turkey, veal, tsuro fillet) kana uchigadzira menyu. Inokurudzirwawo kudya yakaderera-mafuta kottage chizi, chizi (isina kunyanyisa munyu, uye ayo mafuta zvemukati hazvifanirwe kudarika 12%), huku mazai mapuroteni, yakaderera-mafuta kefir uye yogati. Kubva kuhove, flounder, tuna, herring, cod, vamiririri vemhuri yesalmon vanokurudzirwa kudyiwa. Mune huwandu hwakakwana, iwe unofanirwa kudya mwaka wemiriwo, michero nemabriji, zviyo (zvakanakisa kukuya zvakashata: bhari, buckwheat, oatmeal, mupunga, bulgur), mabhora akasiyana siyana uye mbatatisi.
Kubva pane zvigadzirwa zveupfu, kana pasina kuoneka kuwanda kwehuremu, rusks, chingwa chisina mbiriso, oatmeal cookies inokurudzirwa kushandiswa mune zvishoma. Iwe unogona kupfekedza ndiro dzako nemasitadhi mashoma, vhiniga, zvinonhuwira zvakasiyana-siyana, zvinonhuwira zvepanyama, miriwo.
Kana iri nhamba yezvikafu, zvinokurudzirwa kudya kashanu, uchiomerera kuzvidimbu zvidimbu. Chero zvazvingaitika (semuenzaniso, kana purogiramu yako isingatenderi mbuva), unofanirwa kudya kanokwana katatu pazuva, uchizvibvumira kudya kwemangwanani kwakazara, masikati uye kudya kwemanheru. Nzara yemoyo wakagwinya haisi shamwari.
Muchidimbu, nheyo dzekutanga dzenzira dzinotevera.
Paunenge uchigadzira masangweji, chinja mafuta nemargarine ne yogati yechisikigo; unogona kuwedzera zvinonhuwira kwairi nemishonga yakatemwa uye miriwo inonhuwira. Rega michero gobvu kana bheri puree kutsiva yakakwira-koriori uye mafuta majamu.
Paunenge uchitenga zvigadzirwa, teerera kune zvinyorwa. Chiratidzo chakanaka chinoonekwa sezvakanyorwa pavari se "hapana munyu", "low sodium". Dzivisa zvokudya zvakanyorwa "hydrogenated mafuta."
Idya hove dzakabikwa pasina mafuta kanokwana kaviri pasvondo, kazhinji uchizvibatanidza nekuisa saradhi yemuriwo ine hutano.
Deredza chikamu chemangwanani emangwanani ne yogati yechisikigo, majikiji ako aunofarira, michero, wedzera mbeu, nzungu, bran.
Idya zvigadzirwa nehupfu hune hutano, uye zvakanaka zvibikire iwe pachako. Saka iwe uchava nechivimbo muhutano hwezvokudya zvaunodya uye mukushayikwa kwenjodzi dzisingadikanwi mairi.
Chengeta michero nemiriwo paruoko kuti ugare uine chidya navo, kana zvichidikanwa, uye kudzikisira njodzi yekudya chimwe chinhu chisina basa.
Iyo vhoriyamu uye koriori zvemukati zvekudya pane yemoyo chikafu zvinofanirwa kuverengerwa zvichienderana neako wega hunhu. Teerera kune muviri wako uye edza kusadya zvakanyanya. Unogona kunamatira kuchikafu ichi kwenguva yakareba sezvaunoda, nekuti hazvipesane nemisimboti yehutano hwakaringana uye hwakaringana.
Kudya Kwemoyo Menyu
Muvhuro
Kudya kwemangwanani: chikamu cheoatmeal nezvidimbu zveapuro, zvakarungwa ne yogati.
Kudya kwemangwanani kwechipiri: tuna saladhi mune yayo muto, mahebhu, manhanga mbeu uye apuro.
Kwekudya kwemasikati: mbiya yemuto wepizi; yakabikwa salmon fillet yakarungwa nemuto wemonimu; mashupuni mashoma ematezi akachekwa kana mbatatisi dzakabikwa.
Manheru snack: apple uye pear saladi.
Kudya kwemanheru: mhiripiri bhero mhiripiri yakakomberedzwa neparera yebhari yakabikwa, akasiyana mahebhu uye hushoma walnuts.
Chipiri
Kudya kwemangwanani: michero saradhi ine mawoko mashoma emaamondi uye echinyakare yogati kupfeka.
Kudya kwemangwanani kwechipiri: yakazara sandwich yezviyo nechidimbu che mozzarella, tomato, sipinashi uye avocado.
Kwekudya kwemasikati: mbiya yematapiri yakachekwa uye feta cheese.
Manheru masikati tudyo: jekiseni rebhanana uye mashoma madiki ekiwi ane mashoma mafuta akarohwa kirimu kana yakasikwa yogati.
Kudya kwemanheru: pasita yepasta yakaoma uye madomasi nemishonga.
Chitatu
Kudya kwemangwanani: oatmeal nemabriji, mbeu yeflakisi uye mawandnuts mashoma.
Kudya kwemangwanani kwechipiri: michero smoothies.
Kwekudya kwemasikati: yakaderera-mafuta huku muto muto nemiriwo.
Manheru snack: akati wandei karoti truffles uye orenji.
Kudya kwemanheru: casserole yemhando ipi neipi yekabichi (kana yavo musanganiswa) uye yakaderera-mafuta chizi.
China
Kamangwanani
Chechipiri mangwanani emangwanani: akati wandei oatmeal makuki.
Kwekudya kwemasikati: mackerel muto nedhiri; eggplant caviar ine celery.
Manheru masikati tudyo: sorbet yakagadzirwa kubva kumatanda emango, bhanana, currant.
Kudya kwemanheru: chikamu chebhakkwheat uye yemiriwo saladhi.
Chishanu
Kudya kwemangwanani: casserole yekottage chizi nemabriji.
Kudya kwemangwanani kwechipiri: chimedu chezviyo zvakakwana casserole ne feta, madomasi uye akasiyana mahebhu.
Kwekudya kwemasikati: mbiya yemuto webhinzi nemakwenzi.
Manheru snack: apuro.
Kudya kwemanheru: chikamu cheinodziya bulgur saladi, bhero mhiripiri uye arugula.
Mugovera
Kudya kwemangwanani: hove yakabikwa yemazai maviri ehuku neeiii, sipinashi uye madomasi.
Kudya kwemangwanani kwechipiri: bhanana sorbet.
Kwekudya kwemasikati: ndiro ye borscht yemiriwo uye pai yakagadzirwa neupfu hwakasimba nenyama yakasviba nemiriwo.
Masikati snack: soufflé kubva curd uye makarotsi.
Kudya kwemanheru: akati wandei mbatatisi dzakabikwa nehanyanisi.
Svondo
Kudya kwemangwanani: mupunga porridge nemaoko mashoma emandnuts nema berries.
Chechipiri mangwanani emangwanani: girazi rechisikama yogati uye ingangoita 30 g yemazambiringa akaomeswa.
Kwekudya kwemasikati: chikamu cheyakasviba kabichi sosi uye yakabikwa bhinzi bhinzi ine hushoma maarumondi akachekwa nemiriwo.
Manheru snack: chimedu chechingwa chezviyo chakazara nehummus, madomasi uye lettuce.
Kudya kwemanheru: zvakabikwa zvakaputirwa nemupunga uye zvakabikwa eggplant.
Kudya Kwemoyo Kudzivirirwa
Saka nekudaro, chikafu chemwoyo hachina zvinopesana.
- Iwe haugone kuomerera pairi chete kana zvichikosha kuti udye neimwe nzira nekuda kwezvimwe zvinhu zvemuviri.
- Ehezve, kana iwe uine zvinopesana nechero zvekudya zvine chekuita mukudya, haufanire kuzvidya.
Kubatsirwa kweMoyo Kudya
- Kudya kwakanaka kunosanganisira chikafu chinonaka, chakasiyana.
- Kana iwe ukanyatso kuswedera kugadziriro yezvikafu, hazvizonetse uye zvinopa muviri zvese zvakakosha zvinhu.
- Mukuwedzera pakuvandudza basa remwoyo, iyo mamiriro ehupenyu hwese yakanyatsogadziriswa, chitarisiko chinova chitsva uye chine hutano.
- Uye pamwe nekugadziriswa kwekoriori yezvinyorwa zvekudya, avo vanoshuva kudzikira huremu vanogona kuzadzisa ichi chinangwa.
Kukanganisa kweMoyo Kudya
- Kwete nguva dzinonakidza dzeiyi tekinoroji dzinosanganisira chokwadi chekuti zvinokurudzirwa kusiya imwe rondedzero yezvigadzirwa zvachose, uye izvi zvichiri kuda basa repfungwa iwe pachako uye kugadzirisa zvakare maitiro ekudya.
- Kuti uvandudze hutano hwako, unofanirwa kurarama pakudya kwemoyo kwemavhiki mashoma. Maiwe, mheni inokurumidza mheni haioneke. Unofanira kuva nemoyo murefu.
Kugadzirisazve moyo
Unogona kudzokorora chikafu chemoyo, kunze kwekunge zvakatemwa nachiremba, pese paunoda. Chokwadi, muchokwadi, uku ndiko kudya kwakaringana uye kune hutano, uko kunongobatsira muviri chete.