Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1250 Kcal.
Vazhinji vedu tinotenda kuti zvikafu zvese zvekudzikisa uremu zvinosanganisira zvekudya zvinorambidzwa izvo zvinogona kukuvadza muviri. Ehezve, hapana kana munhu anoda kuzviitira zvakashata. Saka chii chaunofanirwa kuita kana iwe uchida kudzikira uremu? Kudya kwakanaka kunozotibatsira. Ngatitsvagei maitiro ekudzora huremu pasina kutambudza muviri.
Zvinodikanwa zvekudya zvine hutano
Kudya kwakaringana kwakagadzirirwa kukubatsira iwe kurasikirwa nehuremu pasina kukuvadza hutano hwako. Panguva imwecheteyo, zvakakosha kuti utarise kukosha kwehutano, koriori zvemukati, zvakasiyana siyana zvekudya, huwandu uye nguva yekudya, uye kunwa mvura yakakwana.
Nutrition zvinoreva kuvepo kwemapuroteni, makabhohaidhiretsi, mafuta mune chikafu, pamwe nekuumbwa kwevhitamini kwechikafu. Pasina zvese izvi, zvakaoma kwazvo kuti muviri ushande nemazvo uye zvizere. Kana paine kushomeka kwechimwe kana chimwe chinhu, unogona kuzvionera pachako nezveganda rakaomarara, zvipikiri zvinopwanyika, kupera uye kurasikirwa nebvudzi, zvinokanganisa nhengo dzemukati nekumwe kuratidzwa kwakashata.
Usabvisa macalorie ezvekudya. Kuti uone yako chaiyo koriori chiyero, zvakakosha kuti utore zera, huremu, kurovedza muviri. Hazvikurudzirwi kushandisa mashoma pasi pe1200-1300 magetsi emagetsi pazuva. Kana iwe uchida kukanda kure anoverengeka anooneka makirogiramu, uye iwe uchinzwisisa kuti uchafanira kurasikirwa nehuremu kwenguva yakareba, zviri nani kuti usadzikise iyo koriori kukosha pazasi pe1500 zvachose. Kuva nehuremu hwakawandisa, nenzira iyi unogona kubvisa 1-2 kilograms vhiki rega rega. Kunyangwe, chokwadi, zvese zviri zvega.
Inwa inosvika 1,5 litita emvura yakachena pazuva. Mumwaka unopisa, zvinokurudzirwa kunwa marita maviri kudzivirira kupera mvura mumuviri, inova mamiriro ane njodzi zvikuru. Pamusoro pezvo, kunwa mvura kwakaringana kunovimbisa ganda rine hutano uye bvudzi, kunoderedza njodzi yemwoyo nezvimwe zvirwere, uye kunobatsira kubvisa zvinhu zvinokuvadza mumuviri.
Kana iri nhamba uye nguva yekudya, edza kunamatira kune chidimbu chikafu. Mitemo yechikafu chakadzikama chekudya inokurudzira kuti kuve nekudya kanokwana kana pazuva. Ronga purogiramu yako yezuva nezuva yekudya kwekuseni awa rekutanga mushure mekumuka uye kudya kwemanheru maawa matatu magetsi asati abuda. Zvizhinji zvemutoro wekudya, kana iwe uchida kukurumidza kudzikisa huremu uye usingazoregi, zvinokurudzirwa kuti zvidzosere kuchikamu chekutanga chezuva (iyo nguva yatiri kunyanya kushanda). Izvi zvinoita kuti zvive nyore kushandisa akawanda macalorie anodyiwa, uye njodzi yekunzwa nzara manheru, kuenda zvakanyanya neyakajairwa, yakanyanya kushoma.
Ipa kudya kwako nezvokudya zvakasiyana-siyana zvine huwandu hwehuwandu hwekudya uye hauna mafuta anokuvadza. Saka, haufanirwe kazhinji kutenga zvigadzirwa zvekudya zvinokurumidza, maswiti e-calorie, bota, doro. Asi nyama yakaonda, hove, miriwo, michero, miriwo, zviyo, pasta yakasimba patafura inofanira kukwana. Kana usingakwanise kusiya chikafu chine sitachi, idya rye kana chingwa chezviyo. Panzvimbo pezvokudya zvakakangwa, edza zvakabikwa, zvakabikwa, zvakakangwa, uye zvimwe zvisina kubikwa nehasha. Chinhu chipi nechipi chinogona kudyiwa chisina kubikwa (zvakadai semichero nemiriwo) zvakanakisisa kusabikwa. Saka zvakawanda zvinobatsira zvikamu zvichachengetwa mazviri, uye haufanirwe kushandisa imwe nguva.
Idya seshuga shoma sezvinobvira, kana kuti ndoda kuisvetuka zvachose. Yeuka kuti inowanzovanzwa kwete mune zvekudya chete, asiwo nezvimwiwa. Inwa zvishoma zvinwiwa zvine kabhoni, majusi akapakurwa. Panzvimbo yeshuga, wedzera huchi hushoma kana jam mukudya, zvine hutano.
Izvo zvakakoshawo kudzikisa kunwa kwako munyu. Kuwedzeredza kwaro mukudya kunogona kutungamira kune hypertension nemamwe matambudziko. Edza kusaisa munyu chikafu panguva yekubika, zvirinani kuwedzera munyu mushoma usati wadya chikafu. Nenzira iyi iwe haugone kunyanyisa chikafu.
Sezvo kusvika pakureba kwekudya zvine hutano, iwe unogona kuzvidya nguva dzese. Zvakareruka, kana iwe ukawana iwo waunoda mhedzisiro, wedzera iyo macalorie zvemukati mechikafu kune chiratidzo chinokutendera iwe kuti usatapudza uremu kana kuwedzera huremu.
Muenzaniso wekudya kwakanaka kwevhiki
Muvhuro
Kudya kwemangwanani: oatmeal pamusoro pemvura; huku yezai yakabikwa kana kubikwa mupani isina kuwedzera mafuta; kofi ine mukaka une mafuta mashoma kana tii.
Snack: bhanana uye 2 tbsp. l. yakaderera-mafuta curd.
Kwekudya kwemasikati: hove dzakaonda dzakabikwa; mupunga wakasviba wakabikwa; saladhi yemagaka, madomasi uye akasiyana magidhi.
Kudya kwemasikati: girazi remuto wemuriwo uye chingwa chezviyo.
Kudya kwemanheru: chimedu chemombe (nyama inogona kubikwa kana kubikwa); isina-starchy yemuriwo saladhi.
Chipiri
Kudya kwemangwanani: oatmeal (unogona kuimesa nemukaka kana yogati); mazambiringa; tii kana kofi.
Snack: michero ine 2-3 tbsp. l. yakaderera-mafuta koteji chizi.
Kwekudya kwemasikati: chena kabichi yakabikwa nehuku yehuku.
Masikati snack: girazi remuto weorenji uye chimedu chechingwa che rye chakakangwa.
Kudya: shrimp yakabikwa; saladhi yemadomasi, cucumber nemishonga.
Chitatu
Kudya kwemangwanani: buckwheat; kabhanana kadiki; Orange nyowani.
Snack: tomato muto uye 1-2 zviyo zvezviyo zvingwa.
Kwekudya kwemasikati: yakakangwa huku yekufuka yakashongedzwa neine brown kana brown brown mupunga; Muriwo Saladi.
Masikati snack: apuro uye ingangoita 100 g yekottage chizi.
Kudya kwemanheru: yakabikwa nyama yakabikwa kana yakabikwa, yakarungwa nemishonga; madomasi matsva.
China
Kudya kwemangwanani: 2 tbsp. l. oatmeal uye 2 mazai ehuku akabikwa; girazi remuto wemichero.
Snack: apple uye pear saladi, shandisa yakasikwa yogati sekupfeka.
Kwemasikati: hove yakabikwa yakabikwa; 2 tbsp. l. mupunga kana buckwheat uye saradhi yemadomasi nemishonga.
Manheru masikati snack: apuro uye imwe yakaderera-mafuta kottage chizi.
Kudya kwemanheru: yakabikwa nyama yemombe ine saladhi yeisina-starchy miriwo nemiriwo.
Chishanu
Kudya kwemangwanani: muesli isina shuga; girazi kefir uye bhanana.
Snack: jisi remuriwo (girazi) uye ingangoita 100 g yekottage chizi.
Kwekudya kwemasikati: mbatatisi, yakabikwa yunifomu yavo; yakabikwa kana yakabikwa huku yekuku.
Snack: Muchero saradhi, yakarungwa neiyo yakaderera-mafuta yogati.
Kudya kwemanheru: hove yakabikwa; saladhi ine chena kabichi, madomasi uye magirini.
Mugovera
Kudya kwemangwanani: oatmeal yakabikwa mumukaka; tii kana kofi.
Snack: kottage chizi nemichero yakagurwa.
Kwekudya kwemasikati: hove dzakabikwa mukambani yemupunga wakabikwa; magidhi uye madomasi.
Masikati masikati: girazi remuto wemaaranjisi uye chingwa chezviyo chakazara.
Kudya kwemanheru: yakakangwa nyama isina nyama; saradhi yemadomasi nemishonga.
Svondo
Kudya kwemangwanani: steam omelet (shandisa mazai maviri ehuku); girazi remuto weapuro kana tii.
Snack: bhanana yakasanganiswa neyepasi-mafuta cottage cheese.
Kwekudya kwemasikati: nyama yemombe yakabikwa uye saradhi yechena kabichi, magaka, miriwo.
Manheru snack: 3-4 plums uye girazi reiyo isina yogati.
Kudya kwemanheru: steamed chicken fillet uye akati wandei matsva emakomichi.
Contraindications kune kudya kunovaka muviri
Kudya kune hutano kunogona kuteverwa nemunhu wese, kunze kwekunge chikafu chakasiyana chakatemerwa zvikonzero zvekurapa.
Zvakanakira Kudya Kwakanaka
- Nechekare mushure memasvondo matatu nemasere ekutevera tsika dzekudya zvine hutano, muviri unovandudza zvakanyanya hutano hwayo, kubvisa zvinhu zvaisingade zvachose. Uye izvo zvinobatsira zvinouya nechikafu, nekuronga kwakakodzera menyu, zvinopa muviri muviri zvese zvaunoda kuti uzere basa.
- Unogona kurasikirwa nehuremu pane chikafu chine hutano nenzira kwayo uye zvishoma nezvishoma, kubvisa chero huremu hwepondo.
- Kuderedza uremu hakuperekedzwe nenzara.
- Hapana chikonzero chekutenga chero zvigadzirwa zvisingawanzo uye zvinodhura.
- Uyezve, avo vanoda kuderedza uremu vachafara kuti hapana zvirambidzo zvakasimba, uye sarudzo yezvigadzirwa zvinokurudzirwa yakakura. Izvi zvinokutendera kuti uronge menyu sezvaunoona zvakakodzera.
- Nekudya zvine hutano, sekutonga, kugara zvakanaka kunovandudza, kushaya hope, kushaya simba, kuneta, kufema uye mamwe matambudziko anoenda.
Kukanganisa kwekudya kwakanaka
- Ehezve, kana uchigadzira chikafu chine hutano, zvimwe zvinorambidzwa zvakakosha, uye uchafanirwa kudzora chikafu chako.
- Kana iwe wajaira kudya chikafu chinokuvadza kazhinji, pakutanga chikafu chitsva chinoita senge chisina kunaka uye chisina kunaka kwauri.
- Zvakare, kudya kunovaka muviri hakuna kukodzera kune vanhu vari kudzingirira mhedzisiro, nekuti hazvishande kukanda kurema pamheni yemheni.
- Nzira dzakawanda dzekudya dzinofanira kuchinjwa zvakanyanya.
Kushandisa chikafu chine hutano
Zvinokurudzirwa kuita iyo yekutanga mirairo yekudya zvine hutano iyo yakasarudzika uye kutsauka kubva kwavari asingawanzoite sezvinobvira.