Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.
Kubva panguva dzekare, vanhu vanga vachidya pazvipo zvezvisikwa - kwete chete chirimwa uye chikafu chemhuka, asiwo vagari vemakungwa, nzizi, makungwa nemakungwa. Uye nhasi runyorwa rwezvakanaka uye zvinonaka chikafu chinotungamirwa nemugungwa.
Kuti uwane ruzivo, vagari vese vanodyiwa mumakungwa epasi rese, kunze kwehove, vanoonekwa sehove dzegungwa. Iwo anomiririra vamiririri patafura yedu shrimps, squid, crayfish, crabs, lobster (lobsters), octopus, lobster, oysters, mussels, rapa bhinzi, scallops, kelp. Zvese zvegungwa imba yekuchengetera chaiyo yeprotein, inonaya nyore nemuviri wedu, ayodini, mavitamini mazhinji uye maelemendi, polyunsaturated fatty acids.
Zvokudya zvegungwa pamwe nekunakirwa kwakanaka zvinotibatsira kugadzirisa metabolism, kuwedzera hutano, uye kudzivirira zvirwere zve musculoskeletal system. Nenzira, zvidzidzo zvesainzi zvakaratidza kuti hurefu uye kutaridzika kwemaJapan ndiwo mhedzisiro yekuvapo kukuru kwezvipo zvegungwa mukudya kwavo.
Mune zvimwe zvekudya zvegungwa, ivo vanogadzira vanounza hove mumenyu. Nhasi tichakuzivisa iwe kune dzimwe nzira dzekudzikisa uremu zvichienderana nekushandiswa kwezvikafu zvegungwa. Sarudza chero chikafu chako. Menyu yekudya ichasiyana kwete mukuravira chete, asiwo nezvakanaka.
Zvokudya zvegungwa Zvido
Kudya kwemono-yegungwa ndiyo ipfupi kurasikirwa uremu sarudzo. Iyi nzira yekudya inotora mazuva 2-4, kuonda kuri 1-2 makirogiramu. Izvo zvakanyanya kusadikanwa kuwedzera kureba kwekudya. Maererano nemitemo yemono-kudya, iwe unogona chete kudya hove dzehove uye hove muzvikamu zvidiki (anenge 250 g) katatu pazuva. Kwekudya kwemanheru, unogona kucheka zvishoma saizi yechikamu (kusvika ku150 g) uye kunwa girazi remafuta mashoma kefir. Chikafu chemasikati chinopihwa zvakare, chine girazi rechinwiwa chemukaka chinovira. Kudya michero, miriwo uye zvimwe zvekudya zvinorambidzwa. Iwe unogona kushandisa nyowani yakasvinwa muto wemonimu kupfeka ndiro. Sarudza hove dzakaderera mafuta (semuenzaniso cod, pollock, hake, crucian carp). Kunwa mugove - ichiri mvura, girini tii, nhema kofi, mishonga miteyi. Shuga inorambidzwa.
Kudya kwegungwa, iyo yakakosha ndiro iyo iri muto wegungwa, inotora mazuva matanhatu. Kuonda - 6-3 kg. Mukuwedzera kune muto wehove dzegungwa, zvinotenderwa kudya miriwo, michero, chizi yakaoma, muto mutsva, chingwa chebran, zviyo zvisina shuga, yogati. Zvinokurudzirwa kuve nezvikafu zvina zvezuva nezuva. Paunenge uchigadzira ndiro, haugone kushandisa mafuta nemafuta, asi unogona kuwedzera muto wemonimu kwavari. Munyu, shuga mune chero chimiro, doro zvakanyatsopesana. Nzira yekugadzira muto? Kune akawanda maresipi echikafu chegungwa sosi paInternet. Isu hatizotsanangure yega yega ikozvino, zvichave nyore kwauri kuti usarudze iyo sarudzo yaunoda yekugadzirira muto iwe pachako. Fungidzira, shandisa zvakasiyana zvinoshandiswa zuva rega rega, uye svutugadzike yakadaro inopinda mukudya kwako kwete chete panguva yekudya, asi inozove yako yaunofarira dhishi kwenguva yakareba.
Kune vanoda squid, yakasarudzika vhiki nevhiki chikafu che squid… Kuonda pairi, paavhareji, kuri 1 kg pazuva. Mazuva ese manomwe, chikafu chakafanana chemazuva matatu chinopihwa, kusanganisira squid, isina-starchy miriwo, karoti uye muto weapuro, maapuro, yakaderera-mafuta chizi. Zvinokurudzirwa kuramba tudyo. Unogona kunwa tii, kofi, asi hapana shuga yakawedzerwa.
Muenzaniso we mono-kudya pane zvegungwa kwemazuva mana Kudya kwemangwanani: 250 g ye shrimp yakabikwa, yakarungwa nemuto wemonimu.
Kwekudya kwemasikati: saladhi ye250 g yezvokudya zvegungwa (rapanas, mussels, shrimps, kelp), yakarungwa nemuto wemonimu.
Manheru snack: girazi reyogati.
Kudya kwemanheru: 150 g yehove yakadzika yemafuta uye girazi kefir.
Muenzaniso wezvokudya zvegungwa zvekudya kwemazuva matanhatu
Kudya kwemangwanani: mabhureki echingwa echingwa; chikamu chemashizha egungwa; kapu yetii green.
Kwekudya kwemasikati: mbiya yesobho yegungwa; saladhi kubva kune chero miriwo; Apple.
Masikati snack: muto kubva pamichero ichangobva kusvinwa; chingwa chezviyo; bhanana; yakaderera-mafuta yogati.
Kudya kwemanheru: hove yakabikwa; 2 madomasi; peya kana peya yeplums.
Muenzaniso wekudya kwemazuva manomwe e squid
Kudya kwemangwanani: saladhi (tinoshandisa magaka, matomatisi, squid); ichangobva kusvinwa muto kubva kumakarotsi.
Kwekudya kwemasikati: squid yakabikwa; maapuro maviri matsva kana akabikwa.
Kudya kwemanheru: squid yakabikwa; chimedu chechizi chine hushoma hwemafuta zvemukati; Apple muto.
Contraindications kune chikafu chegungwa
- Kudya kwechikafu chegungwa kunopesana kana paine kusashivirira kune hove uye hove, kana ikatadza kushanda yeiyo endocrine system.
- Iwe haugone kuenderera pakudya kwakadai panguva yekuzvitakura, panguva yekuyamwisa, yevana nevakuru, panguva yekuwedzera kwezvirwere zvisingaperi uye kana paine chero zvakakomba matambudziko ehutano.
- Ehe, haufanirwe kutendeukira kune iyi nzira yekuderedza uremu kana iwe usingafarire zvigadzirwa zvinopihwa nekudya.
- Usati watanga chikafu, zvinokurudzirwa kwazvo kubvunza chiremba.
Kubatsira kwekudya kwegungwa
- Kudya kwechikafu chegungwa kunoshamisa mune kuti, pamusoro pekukurumidza kuumbwa kwemuviri, ine simba rekuporesa mumuviri.
- Mapuroteni, mavitamini, amino acids uye zvisaririra zvinhu zviri mune zvegungwa zvakakosha kwazvo. Biologically inoshanda zvinhu zvegungwa zvinodzivirira kukura kweoncology, kugadzirisa metabolism, uye kusimbisa hutachiona.
- Isu tinogaya mapuroteni kubva kuzvokudya zvegungwa zviri nyore uye zvirinani pane protein kubva munyama yemhuka neshiri.
- Zvokudya zvegungwa zvine zvakawanda zve polyunsaturated fatty acids, izvo zvinovandudza mashandiro ehuropi uye kudzikisa huwandu hwakaipa hwecholesterol. Uye zvakare, kuiswa kwevagari vegungwa mukudya kune hutano hwakanaka mukushanda kwetachiona gland, kunoderedza mikana yekusangana nemhando dzakasiyana dzechirwere, kunatsiridza mashandiro egwara rekudya, kunonoka kukwegura uye kune simba rakawanda rekusimbisa. pamuviri.
- Uye zvakare, chikafu chegungwa chine simba rechisikigo aphrodisiac inowedzera libido.
- Kana iwe uchida chikafu chegungwa, iwe zvechokwadi uchafadzwa nekuchidya mazuva ese. Uye kudya zvinonaka (kunyangwe zvisiri zvakanyanya), chishuwo chekumura chikafu hachizomuke, uye iwe uchaunza chinangwa chako kupera.
Kukanganisa kwekudya kwegungwa
- Zvakadaro, haugone kudzikira uremu zvakanyanya pane zvegungwa, nekuti kudya kunopesana kwenguva yakareba.
- Isu tinoonawo kuti chikafu chegungwa hachigone kudada nekuve chakachipa, saka chikafu ichi hachina kukodzera vanhu vane bhajeti
- Izvo zvakakosha kuti uve wakangwarira pakusarudza hove dzegungwa. Inogona kunge iine hutachiona hwehutachiona, simbi dzinorema, arsenic, mercury. Rangarira iyo mikuru mirawo inokuchengetedza kubva panjodzi: iko kutsva kwechikafu chegungwa uye kwekumanikidza kupisa kurapwa.
- Kudya chikafu chemugungwa kunogona kukonzera allergies, inoratidzwa nekupunduka uye itching. Kune zvakare zviitiko zvakakomba zvemaitiro emuviri kune zvekudya zvegungwa, zvichiperekedzwa nekuzvimba kwedoro, kutemwa nemusoro uye dzungu, kunyangwe kurasikirwa nekuziva. Rangarira njodzi iyi, uye kana paine kanenge kamwechete kubva mumuviri nezvekurambwa kwezvinhu zvakadaro, haufanirwe kuzvidya.
Kudzorerazve chikafu chegungwa
Hazvikurudzirwi kudzidzira chero musiyano wezvokudya zvegungwa kwemwedzi unotevera.