Mukati
1. Rova chikero
Kudya zvine hutano hakusi kuverenga kwekoriori zvachose, kunoenderana kana uchitevera kudya, uye kwete kubviswa zvachose kwemafuta uye neakanyanya-koriori chikafu kubva pane zvaunodya. Mushure mezvose, mafuta mune zvimwe zvekudya (semuenzaniso, omega 3 uye omega 6 fatty acids muhove kana zvigadzirwa zvehuwandu hwakawanda husina kunyorwa mafuta acids mumafuta, ane izvo zvinodaidzwa kunzi "marefu macalorie zvemukati") uye pasi pemamwe mamiriro ezvinhu ( kana iwe uri mushanyi, mutambi kana gamba-anoda) izano rakanaka rekuisa mune kwako kudya. Saka, зchikafu chine utano Ndicho, kutanga kwezvose, chiyero chemapuroteni, mafuta uye makabhohaidhiretsi… Kubvisa chimwe chezvinhu zvitatu zvechiyero zvinoreva kukanganwa nezve hutano (kuverenga - zvakajairika) chikafu.
2. Gadzira dhayeti yakakwana, pasina kusiya chero chinhu
Hazvina kuoma kushandura kudya kwakajairika kune "chaiyo uye ine hutano" imwe. Zvakakwana kuti uongorore zvakare nzira dzekugadzirira uye zvingasarudzwa zvekushandisa zvigadzirwa, pasina kurega ndiro dzaunofarira.
Unofarira nyama here? Kudya kweprotein hakuna kubviswa. Tinokurudzira kutsiva nyama ine mafuta (kunyanya nyama yenguruve) nemafuta, kudya - gwayana, turkey, nyama yehuku chena, nyama yakaonda, veal.
Unofarira nyama yakakangwa here? Edza kuzvibika muchoto: pasina mafuta, uchishandisa chete zvinonhuwira miriwo, zvinonhuwira nezvinonhuwira, wakamboputira nyama mumafiripi kuitira kuti muto wenyama usa "tiza". Nyama yakagadzirirwa nenzira iyi ichave ine hutano kupfuura nyama yakakangwa, uye ichaipa musoro kutanga kuravira. Iyo yezhizha vhezheni yenyama yakakangwa - kebabs - zvakare yakanaka, sezvo nyama yakadaro, yakabikwa isina kunangana zvakananga nemoto, ine hutano hwakanyanya kupfuura yakakangwa mupani.
Zvechokwadi, zvose zvingasarudzwa zvezvokudya zvenyama zvine zvimwe zvinoshandiswa mumhando yemishonga, michero nemiriwo, mupunga zvakanaka. Edza nyama yeStroganoff, huku ine orenji yemasitadhi muto, kana maapuro. Iwe unogona kuedza kugadzira malay-style kebabs kana nyama yemombe yakagochwa.
Unofarira zvihwitsi here? Zvakakwana! Kune akawanda madhiri ane michero, mabheri, miriwo iri nyore kugadzirira uye yakaderera mumakoriyori, semuenzaniso, berry saladhi neremoni uye mbudzi chizi kana mhiripiri nemaapuro nemichero yakaomeswa. Desserts inogona kuvandudzwa: wedzera ice cream kune berry soup - uye imwe shanduro yedhishi inotapira yakagadzirira.
Diversify your favourite ndiro nezvitsva. Semuenzaniso, wedzera mafuta emisidhari panzvimbo yemafuta emiriwo kune saladhi yemiriwo, shandisa rucolla, thyme kana basil panzvimbo yeparsley uye dill. Gadzirira ndiro yemichero ine yakaderera-fat ice cream kana yoghurt sechipfeko. Mwaka buckwheat nehanyanisi yakakangwa mumafuta emiriwo pane bhotela. Gadzira mazai ezvihuta panzvimbo yehuku.
Idya zvese, asi mubatanidzwa wakakodzera
Iri izano kune wese munhu, asi kunyanya kune avo vasingade kuita zviri nani, vane matambudziko negastrointestinal turakiti kana zvirwere zvedzimwe nhengo (somuenzaniso, pancreas). Kana iwe uchida zvinhu zvose zviri munyika, ita mutemo zvishoma kuti usasanganise nyama nemapatata mundiro imwe chete, sezvo mbatatisi ine nyama inogayiwa uye inobatwa nenzira dzakasiyana.
Usadye michero mushure mekudya kwemasikati: dzinokonzera kuvirisa chese chakapinda mudumbu "zvisati zvaitika". Izvo zvakare zviri nani kuisa zviwitsi parutivi kwechinguva: maenzyme akasiyana akavanzika mudumbu kuti agadzire zvinotapira uye zvine munyu.
Rangarira musanganiswa wakareruka wezvikafu zvine hutano: nyama - miriwo; porridge - zvigadzirwa zvemukaka nemafuta (bhotoro); miriwo - zvigadzirwa zvezviyo (chingwa, zviyo); muchero - porridge; mazai - miriwo, miriwo - michero, nzungu.
Idya yakawanda, asi zvishoma nezvishoma
Kanganwa zvirevo zvemarudzi ese zvausingakwanise kudya mushure mematanhatu, izvo "zvinopa muvengi kudya kwemanheru", uye kana iwe wakakanganwa "kuzvipa" - yemiriwo saladhi uye kefir kuti ikubatsire iwe. Isu tese tine metabolism yakasiyana, ndiko kuti, metabolism: kune vamwe, zvese zvinozeyiwa muhafu yeawa, uye kune vamwe, kunyange husiku haukwanire izvi. Naizvozvo, paunenge uchizodya, tarisa pane ako manzwiro. Kana iwe uchida kudya, idya, asi kwete maminetsi mashanu nguva yekurara, zvikasadaro hope dzinogona kukutambudza uye kwete maawa mashanu nguva yekurara, zvikasadaro, musimboti, unogona kusarara.
Izvo hazvina basa kuti unodya zvakadii pazuva, zvakakosha kuti sei. Chidimbu chakasimba chenyama chinogona kudyiwa panguva imwechete, kana iwe unogona kudya katatu pazuva. Musiyano wekuti unopinza sei uye nemanzwiro aunoita unogona kunge uri mukuru. Saka zano redu rechina: idya zvakanyanya sezvaunoda, asi edza kutyora huwandu hwezvikafu kubva 1-2, kusvika 4-5.
Hongu, nenzira: machipisi, makiki, croutons, "simba" chokoreti mabara uye zvimwe zvekudya zvisina maturo - ichi hachisi chikafu zvachose, uku ndiko kutengeswa kwezvigadzirwa zvekushambadzira kune maoko ako ane rupo!
Chikafu chinofanirwa kuwanikwa
Zvikasadaro - hapana, nekuti zvese zviri mumuviri wedu zvakabatana. Zvishoma zvatinodya, simba shoma rinogadzirwa mumuviri wedu; iyo shoma simba inogadzirwa, iko kuneta kunowedzera; kunyanya kuneta kwawanda, patinofamba zvishoma, patinofamba zvishoma, ndipo patinowedzera simba; patinowedzera simba, tinowedzera kudya (chii chimwe kushandisa simba?). Ndizvozvo, denderedzwa rakavharwa! Isu tinounganidza simba rakawanikwa kubva muchikafu, iro rinozogara mumuviri wedu, asi mune imwe nzira - muchimiro chemafuta.
Iro zano rinopfuura kujeka: kudya zvakajairwa, unofanirwa kurarama hupenyu hwakajairika. Izvi zvinoreva kuti kunyange chikamu chiduku chesimba rinogamuchirwa kubva kuapuro inodyiwa pakudya kwemanheru inofanira kuwana nzira yekubuda nayo. Iwe unofanirwa kushandisa iri simba rinobatsira kubva paapuro rine hutano pane chimwe chinhu chinobatsira iwe pachako: famba bhuroka kana maviri netsoka, kusunda kumusoro kashanu kubva pasi, svetuka negumbo rimwe uchitenderedza tafura yekudyira / yebasa, shandura zvakapambwa zvako (unogona - pamberi pegirazi, tenderera mumativi akasiyana 10-15 nguva), kuita zvepabonde nemunhu waunoda manheru (imwe apuro, zvisinei, munyaya iyi haizove yakakwana). Kazhinji, ndezvipi zvimwe "kurapa" muviri wako uchagamuchira mushure mekudya kunoenderana newe chete. Chinhu chikuru ndechokuti iwe hausi kuvimba chete nezvokudya.