Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 890 Kcal.
Wati wambofunga nezve chokwadi chekuti chinhu chinoratidzika sechinokosha mukubika - munyu - chinogona kumutsa matambudziko nekurema kwakanyanya? Icho chokwadi ndechekuti munyu unochengeta mvura uye unogona kutadzisa metabolic maitiro mumuviri. Somugumisiro, tinoti hesi kune uremu hwakanyanya.
Iyo nzira yehutano yatinoda kutaura nezvayo hazvireve kurambwa kwakazara kwemunyu, asi kunongoreva kudzikisira huwandu hwayo mukudya kwedu. Ngatidzidzei zvakawanda nezve iyi nzira yekudzora huremu.
Munyu-isina chikafu chinodiwa
Nekudaro, izvo zvakakosha zvinodiwa zvekudya zvisina munyu zvinosanganisira zvinotevera.
Unogona kuisa munyu kuchikafu kana uchida. Asi izvi hazvifanirwe kuitwa panguva yekugadzirwa kwedhishi, asi kana yatove yakagadzirira. Vanhu vazhinji vanochengeta chikafu, vachidya zvinopfuura zvinodiwa nemuviri, munyu, vasingazvione. Mushure mezvose, isu tinowanzoisa munyu chikafu chedu kaviri - patinozvibika uye nguva pfupi tisati tazvidya. Rangarira kuti chimwe chezvinangwa zvedu kudzikisa huwandu hwemunyu unopinda mumuviri, saka isa munyu dhishi rakagadzirirwa zvishoma.
Kuti uvandudze kuravira, unogona kuwedzera anyanisi, garlic, herbs, zvakasiyana-siyana zvinonaka uye zvinonhuwira. Zviedze. Uye iwe uchashamisika nemabatiro avanogona kuita madhishi echizvino uye kuvapa maflavour matsva. Iyi tsika yekudya inobatsira pakuvandudzwa kwemaitiro matsva ekudya, izvo zvinowedzera kubatsira kuchengetedza hutano uye chimiro chakanaka.
Ehe, sekumwe kudya, zvakakosha kuomerera kune mimwe mitemo pakudya kusina munyu. Kwete chete iwe haugone kudya munyu wakawanda, asi iwe unofanirwawo kukanda kunze kwemafuta uye zvinotapira ndiro, nyama inosvuta, pickles, marinades kubva mukudya kwechinguvana. Zvinokurudzirwa kusiya gwayana uye nyama yenguruve, svutugadzike zvine munyu (senge machipisi nenzungu), dzakaomeswa, dzakabikwa, hove dzakaomeswa, mafuta muto (zvese nyama nehove), soseji, masoseji uye zvimwe zvinokuvadza uye zvine macalorie akawanda.
Rangarira nezve mwero uye mitemo yehutano hwakanaka hwekudya. Inokurudzirwa kuita hwaro hwekudya kwakaderera-mafuta yakabikwa nyama nehove, hove, michero, miriwo (zvichida kwete starchy), mabriji anovava, yakaderera-mafuta dairy uye dairy zvigadzirwa, chizi, mazai, rye uye gorosi chingwa. Kubva pazvinwiwa, tei, jelly, akaomeswa michero compotes pasina shuga inokurudzirwa.
Iwe unogona kurarama nemitemo yekudya isina munyu kwenguva yakareba, sezvo isingapesani nemisimboti yezvikafu zvinovaka muviri uye hazviite kuve kunetsekana kwemuviri. Kwemazuva akati wandei, kana iwe usinganzwe kusagadzikana, unogona kusiya zvachose munyu. Asi hazvikurudzirwe kudya seizvi nguva dzese. Kana munyu wakawandisa uchikuvadza, kusadya munyu wakaringana kunogona kukonzeresa kumatambudziko akakomba ehutano.
Waiziva here kuti kushaikwa kwemunyu kwenguva refu kunogona kutouraya? Naizvozvo, usatombofunga kutaura zvakanaka kune munyu zvachose uye zvisingachinjiki. Pini yechinhu ichi pazuva haizokuvadzi. Nei munyu uchibatsira zvakadaro? Iyo, kunyanya, inobatsira kutakura oksijeni muropa, iyo, mupfungwa chaiyo, inobata chokwadi chokuti munhu anorarama. Izvo zvakakoshawo kuziva kuti munyu une chlorine, iyo inofanirwa kuchengetedza yakajairika mamiriro egastric juice, bile, ropa uye gastrointestinal turakiti kazhinji. Kunyange mukushayikwa kwemunyu, tsandanyama dzinotambura, hunhu hwadzo hwekushanda hunoderera.
Panguva imwecheteyo, kuwandisa kwemunyu mumuviri kunogona kutungamirira, kunze kwekuzvimba uye kurema kwakanyanya, izvo zvatataura pamusoro apa, kumatambudziko akadai: high blood pressure, kuwandisa pamwoyo nemidziyo yeropa, chirwere cheitsvo, kusagadzikana kwemetabolism muropa. muviri nemimwe mibairo mizhinji yakaipa… Semuyenzaniso, sodium, ine munyu wakawanda, inogona kutokonzera sitiroko. Itsvo nechiropa zvinokanganiswawo zvakanyanya uye zvinokurirwa nemunyu wakawandisa. Saka kutaura kwakanaka zvine mwero mune iyi nyaya kwakakosha.
Kana zviri zvekudya munyu mazuva ese, zvinoshanduka uye zvinoenderana nezvinhu zvakasiyana. Kana kuchitonhora, kana tisingadikitira, zvakakwana kuti muviri ugamuchire 5-7 g yemunyu pazuva, mumwaka unopisa muganho unogona kuwedzerwa kusvika 20-30 g (mushure mezvose, nedikita muviri unorasikirwa nemunyu wakawanda waunoda).
Semuenzaniso menyu, kana iwe ukafunga kurasikirwa nehuremu pane chikafu chisina munyu, zvinogona kunge zvinotevera.
Breakfast breakfast: chikamu chiduku chekottage cheese (pfuurira kubva pane zvaunoda zvepanyama, usadya zvakanyanya), chidimbu chechingwa (zvichida chisina munyu), tei nemukaka.
chisvusvuro: maapuro madiki mashoma akabikwa.
dhinha: sopu kana mashed mbatatisi uye howa, yemiriwo saladhi. Iwe unogona kuva nechikafu chine chikamu chiduku che charlotte nemaapuro, kana kuti chibereko chete, kana kuti zvishoma zvema berries pakufunga kwako.
Manheru masikati: tii uye chimedu chechingwa chine jamu kana kuchengetedza.
dhinha: mbatatisi shoma yakabikwa uye saradhi yemiriwo (iyo, panzvimbo yemafuta anowanzo, zviri nani kusvuta ne-low-fat yogurt uye juisi yemononi).
Iyi menyu haina kusazununguka. Batidza yako yekufungidzira uye gadzira yako yekuwedzera kudya kunovaka kuitira kuti monotony isakubereke, zvichibva pamitemo yekutanga yechikafu ichi.
Munyu-isina chikafu chinopesana
Hazvikurudzirwi kutevedzera chikafu chisina munyu chevanhu vari kuita basa rinorema. Zvakare, pakati pehunyanzvi, kukakavara hakudzokere pamusoro pekuti zvinoita here kudya chakadai chevakadzi mune chinonakidza chinzvimbo.
Izvo zvakakosha kuti usati watanga chikafu chisina munyu, unofanirwa kubvunza nachiremba wako, zvese panguva yekuzvitakura uye kune vanhu vanotambura neanenge mamwe marudzi eanorwara.
Zvakanakira chikafu chisina munyu
Yayo isina chokwadi pamwe nekubudirira kwayo. Vanhu vazhinji, vachichinjira kuchikafu chiri pamusoro, vanotanga kutaura zvakanaka kune mamwe mapaundi nekukurumidza. Vamwe vanoti kurasikirwa nehuremu mumasvondo maviri kusvika kumasere masere. Bvumirana, ichi chiitiko chinobatika.
Chikafu chekudya chiri padyo neyakafanira zvinovaka muviri, uye zvakare chakakamurwa kuita zvidimbu. Naizvozvo, pamwe haungasangana nekunzwa kwakanyanya kwenzara, uye kurasikirwa nehuremu pamwe nekupora kunenge kuri kugadzikana.
Kukanganisa kwekudya kusina munyu
Haasi munhu wese anogona kukurumidza kujaira kune zvisina munyu kana zvishoma chikafu chine munyu. Kune vakawanda, vanoita sevasina kunaka uye havaunzi mufaro. Nekuda kweizvi, vamwe pane kudya uku vanoputsa uye havagone kupedzisa zvavakatanga.
Uye zvechokwadi, kana iwe wajaira kuzvifadza iwe neakasiyana-siyana emhando yepamusoro macalorie, iwe uchafanirwa kuyedza nesimba uye kuratidza simba rekuvandudza tsika yekudya kwakakodzera uye kurega miedzo.
Kudzokorora chikafu chisina munyu
Chikafu chisina munyu hachipe nguva yakajeka yekutevedzera. Chinhu chikuru, sezvataurwa pamusoro apa, hakusi kusiya munyu zvachose. Uye hapana chikonzero chekutaura nezve kudzokorora kudya.
Ingogara pairi kusvika wawana mhedzisiro yaunoda. Uye wobva wawedzera zvishoma nezvishoma zvimwe zvigadzirwa, uchirangarira kutarisa zviyero uye kutevera museve wavo kuitira kuti zvese zvaunoedza zviitike.