Kudya kunononoka, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1030 Kcal.

Vanenge vese vanoona nezvehutano vanoti iwe unofanirwa kudzora huremu zvakatsiga uye zvishoma nezvishoma kana iwe uchida kudzikira huremu kwenguva refu uye kwete kumutsa matambudziko ehutano. Nhasi tinopa iwe kutarisisa kwako kwakakurumbira sarudzo dzechokwadi uye dzisina kukurumidza kurasikirwa uremu - chikafu cheCroat, iyo nzira yeGerman uye "chikafu chinononoka" chikafu.

Zvinononoka kudya zvinodiwa

Kudya kunononoka kunovandudzwa kwakagadzirwa nachiremba wezvekudya kubva kuCzech Republic Croat (inogona zvakare kuwanikwa pasi pezita "Kudya kweCzech"). Iyo yakanyanya kureba yenguva yekudya kosi masvondo matatu. Munguva iyi, 3-7 zvisina kufanira makirogiramu anosiya muviri. Kurera huremu kunoenderana neuwandu hwekutanga hwehuremu hwakawandisa. Kudya kwacho kunoumbwa nezvakanaka - zvisina-hutano uye hwakaderera-mafuta - chikafu. Nyanzvi inopa zano rekutaurirana kakawanda sezvinobvira nehove dzakaonda nenyama, nyama yakasindimara, yakaderera kana yakaderera mafuta mukaka uye mukaka unovava, miriwo nemichero (sarudza izvo zvine hushoma huwandu hwesitashi), mabriji, miriwo. Iwe unofanirwa kunwa ingangoita 15 litita emvura pazuva. Inotenderwa kushandisa majusi, compotes, tii, kofi, asi shuga haigone kuwedzerwa pazvinwiwa. Munyori wekudya haana chaanopokana nekushandisa zvinotsiva shuga. Sarudzo yakanakisa, zvinoenderana naHorvath, ndeye xylitol. Ziva kuti vazhinji vezvehutano uye vanachiremba vanokurudzira kuti vasatakurwa nazvo. Kunyangwe kuwedzera zvinotapira zviri kwauri. Chikafu maererano neCroat system chinofanira kuve kashanu pazuva. Idya zvidiki zvidiki uye kanganwa nezvechikafu 1,5-2 maawa asati azorora usiku.

Kudya kweGerman inotora mavhiki manomwe. Inokurudzirwa kune vanhu vane huremu hwakawanda. Kwenguva yekudya, unogona kurasikirwa kusvika 7-18 kg. Chinhu chinoshamisa cheichi chinononoka kudya ndechekuti nevhiki yega yega iyo macalorie ezvekudya anoderera, uye huwandu hwezvikafu zvinobvumidzwa kudya zvinodzikira. Anenge mazuva ese mono-kudya kunorayirwa - kushandiswa kwechimwe chete kana chikafu chakati wandei. Pakutanga kwenzira yechiGerman, zvinotenderwa kutevedzera kune zvakajairwa kudya kune mamwe mazuva, asi zvakakosha kuti usanyanya kudya uye kudzivirira njodzi dzekudya.

Imwe mhando yekusakurumidza kuyerwa uremu ndiko kunonoka chikafu chikafu. Chikonzero chakajairika chekuwedzera uremu ndechekuti isu tinongoshandiswa kudya nekukurumidza, izvo zvinoita kuti zvive nyore kupfuudza chiyero chedu chekudya. Sezvaunoziva, kuguta kunoitika maminetsi makumi maviri mushure mekutanga kwekudya. Ndeupi kugutsikana kwaunogona kutaura nezvako kana iwe ukanyatsokanda chikafu mukati mako mumaminitsi mashanu kusvika gumi panguva yekuzorora kana kunyangwe uchienda?

Chii "chikafu chinononoka" chinopa?

  • Tsenga zvese zvinoruma zvekudya zvakakwana.
  • Ive neshuwa yekunakirwa nechikafu chaunodya. Ehe, iwe unofanirwa kuseka chikafu chako pane zvine hutano uye zvakaderera-koriori chikafu, asi zvakakosha kuti zvinonaka uye zvinonakidza.
  • Edza kudya zvishoma nezvishoma uye uine vanhu vakanaka uchitaura zvakanaka. Kushushikana kwese nematambudziko zvinofanirwa kusiiwa padivi.
  • Tora mabreak pakati pemiromo yezvidimbu zvezvikafu kuti uwedzere mikana yako yekuzara nenguva.

Kana iwe wajaira kudya nekukurumidza, nekukurumidza kuwedzera nguva yekudya kune yakakurudzirwa maminetsi makumi maviri neshanu inogona kuve yakaoma. Kana zvirizvo, zviite zvishoma nezvishoma. Cherekedza iyo nguva uye wedzera 20-25 maminetsi.

Namatira kune ino huni kwenguva yakareba sezvaunoda, zvichisiyanisa macalorie zvemenu kuti akwane parameter yako. Munguva yekuremerwa uremu, zvinokurudzirwa kusadya anopfuura gumi nemashanu emagetsi pazuva. Paunosvika pane chaunoda, wedzera macalorie zvishoma nezvishoma kusvikira wasvika pakubvumirana nemuviri, uye museve wechiyero unotonhora. Zviri nani kudya zvishoma uye zvakaenzana. Izvi zvinobatsira mudumbu kuburitsa muto nenguva uye kudzivirira nzara yakaoma.

Kuve nechokwadi chekushanda kwakanyanya kwemuviri, uchicherechedza "chikafu chinononoka", usakanganwa kuisa mumenyu huwandu hwakakwana hwemukaka wakaderera-mafuta uye wakavava, hove, nyama yakaonda, michero isina-starchy nemiriwo, herbs, ma berries akasiyana-siyana, zviyo zvakakwana. Uye zvihwitsi, hupfu, zvimwe zvakakwirira-calorie zvigadzirwa, hongu, zvinofanira kuganhurirwa. Inwa mvura yakawanda yakachena uye dzivisa kuwedzera shuga mukofi, tii, uye zvimwe zvinwiwa zvinopisa. Zvechokwadi, chigumisiro chekudya chichave chichikurudzirwa nekutamba mitambo, uye kazhinji mararamiro anoshingaira.

Slow kudya menyu

Kroatia Chikafu Svondo

Day 1

Kudya kwemangwanani: zai rakabikwa rakabikwa dema tii kana kofi; crouton.

Snack: hafu yeapuro.

Kwekudya kwemasikati: yakabikwa nyama yakashata yemombe (120-130 g); 100 g ye mbatatisi yakabikwa; kusvika 200 g yemuriwo isiri-starchy saladi; kofi Tea.

Masikati masikati: michero (100 g); tii.

Kudya kwemanheru: yakaderera-mafuta ham (80 g), yakabikwa kana yakakangwa mupani; zai rakabikwa; tomato kana cucumber; girazi remuto.

Day 2

Kudya kwemangwanani: tii ine croutons.

Snack: 200 g yekarotsi mbishi kana yakabikwa.

Kwekudya kwemasikati: 50 g yenyama yemombe yakabikwa; vise (kusvika ku150 g); 100 g ye mbatatisi yakabikwa kana yakabikwa.

Masikati snack: kofi / tii ine 100 ml yemukaka wakaderera-mafuta.

Kudya kwemanheru: 150 g yehove yakabikwa hove uye yakafanana sipinashi.

Day 3

Kudya kwemangwanani: nyama yakasviba (30 g); crouton diki; tii.

Snack: grapefruit inorema kusvika ku150 g.

Kwekudya kwemasikati: mbatatisi yakabikwa kana yakabikwa (200 g); 150 g yenyama yakakora yakabikwa mukambani yemakarotsi.

Masikati snack: muto wedomasi (200-250 ml).

Kudya kwemanheru: 100 g yematatata akabikwa ne50 g ye curd.

Day 4

Kudya kwemangwanani: chingwa chine marata akati wandei echizi; Kofi yetii.

Snack: iri pakati nepakati orenji.

Kwekudya kwemasikati: 150 g yehuku yehuku yakabikwa; 100 g yemapatatisi, yakabikwa kana yakabikwa; mamwe magaka (nemishonga).

Manheru snack: apuro.

Kudya kwemanheru: mazai akakwenenzverwa (shandisa mazai maviri ehuku, nyama yakaonda kana nyama yakasviba (30 g)); nyanya; ichangobva kusvinwa muto kubva pamichero kana miriwo (girazi).

Day 5

Kudya kwemangwanani: 100 g ye curd; chingwa netii.

Snack: 100 g yemabriji kana chero michero midiki.

Kwekudya kwemasikati: nyama yakabikwa (140-150 g); 100 g yemapatatisi (kubika chero nzira isina mafuta); girazi remichero compote.

Masikati snack: kefir (250 ml).

Kudya kwemanheru: saladhi yemiriwo isiri-starchy miriwo ine mahebhu; girazi remuto.

Day 6

Kudya kwemangwanani: zvidimbu zvidimbu zvevise kana apuro.

Snack: karoti saladhi inorema kusvika ku200 g.

Kwekudya kwemasikati: 100 g yemombe yakabikwa uye mbatatisi; shredded chena kabichi (50 g).

Masikati snack: radish (50 g).

Kudya kwemanheru: 100 g yeiyo mushroom howa; zai rakabikwa; cucumber.

Day 7

Kudya kwemangwanani: croutons inopararira necottage cheese; Kofi yetii.

Snack: girazi remukaka.

Kwekudya kwemasikati: 150 g yenguruve (fry mune yakaoma pani); 100 g yakabikwa mbatatisi; madomasi kana cucumber.

Manheru masikati: kofi kana tii (unogona kuwedzera 100 ml yemukaka); 200 g bhinzi, yakabikwa kana kubikwa.

Kudya kwemanheru: girazi kefir uye akati wandei eonda makeke.

Kudya kwechikafu cheGerman nhamba 1 kwemavhiki manomwe

Vhiki 1

Zuva 1: inwa uchiri mvura (anenge mashanu litita).

Mazuva 2-7: Yakajairwa no-frills chikafu.

Vhiki 2

Zuva 1: inwa uchiri mvura (anenge mashanu litita).

Zuva 2: 2 kg yemichero yemazambiringa kana orenji kana tangerines.

Mazuva 3-7: Yakajairwa no-frills chikafu.

Vhiki 3

Zuva 1: inwa uchiri mvura (anenge mashanu litita).

Zuva 2: 2 kg yemichero yemazambiringa kana orenji kana tangerines.

Zuva rechitatu: maapuro (anosvika 3 kg).

Zuva rechina: Zvinyowani zvinosvinwa muto kubva kune isiri-starchy michero nemiriwo.

Mazuva 5-7: Yakajairwa no-frills chikafu.

4-5 mavhiki

Zuva 1: inwa uchiri mvura (anenge mashanu litita).

Zuva 2: 2 kg yemichero yemazambiringa kana orenji kana tangerines.

Zuva rechitatu: maapuro (anosvika 3 kg).

Zuva rechina: Zvinyowani zvinosvinwa muto kubva kune isiri-starchy michero nemiriwo.

Zuva rechishanu: yakaderera-mafuta kana 5% kefir (inwa kana uchinzwa nzara).

Mazuva 6-7: Yakajairwa no-frills chikafu.

Vhiki 6

Zuva 1: inwa uchiri mvura (anenge mashanu litita).

Zuva 2: 2 kg yemichero yemazambiringa kana orenji kana tangerines.

Zuva rechitatu: maapuro (anosvika 3 kg).

Zuva rechina: Zvinyowani zvinosvinwa muto kubva kune isiri-starchy michero nemiriwo.

Zuva rechishanu: yakaderera-mafuta kana 5% kefir (inwa kana uchinzwa nzara).

Zuva 6: 1 kg yakachena kana yakabikwa chinanazi (inogona kutsiva zucchini).

Zuva rechinomwe: Yakajairwa no-frills chikafu.

Vhiki 7

Zuva 1: inwa uchiri mvura (anenge mashanu litita).

Zuva 2: 2 kg yemichero yemazambiringa kana orenji kana tangerines.

Zuva rechitatu: maapuro (anosvika 3 kg).

Zuva rechina: Zvinyowani zvinosvinwa muto kubva kune isiri-starchy michero nemiriwo.

Zuva rechishanu: yakaderera-mafuta kana 5% kefir (inwa kana uchinzwa nzara).

Zuva 6: 1 kg yakachena kana yakabikwa chinanazi (inogona kutsiva zucchini).

Zuva rechinomwe: yenguva dzose mvura chete.

Kugoverwa kwevhiki nevhiki kweiyo yekuGerman yekudya nhamba 2

Day 1

Kudya kwemangwanani: kofi / tii; chingwa.

Kwekudya kwemasikati: 2 mazai, yakabikwa kana yakakangwa mune skillet isina mafuta; anenge 80 g yesipinashi (unogona kuizodza nemafuta emiriwo); tomato.

Kudya kwemanheru: akaonda nyama cutlet; saladhi yemadomasi uye eiii girini inorema kusvika ku150 g (inobvumirwa kurongedza dhishi nemadonhwe emafuta emiriwo).

Day 2

Kudya kwemangwanani: tii / kofi; crouton.

Kwekudya kwemasikati: 200 g yesaradhi, izvo zvinosanganisa zviri madomasi uye kabichi; orenji (inogona kutsiviwa nemaviri tangerines kana plums)

Kudya kwemanheru: mazai akabikwa (2 pcs.); 200 g yenyama yakabikwa; saladhi yemiriwo isina starchy (80-100 g).

Day 3

Kudya kwemangwanani: kofi / tii.

Kwekudya kwemasikati: zai rakaoma; 200 g yemakaroti akabikwa (ane bhotela); yakaderera-mafuta chizi kana kottage chizi (100 g).

Kudya kwemanheru: 250 g saladhi (tangerine, bhanana, apuro uye peya).

Day 4

Kudya kwemangwanani: ichangosvinwa apuro muto (girazi).

Kwekudya kwemasikati: chimedu chehove yakabikwa kana yakagochwa mupani yakaoma (inosvika 250 g); tomato; apuro.

Kudya kwemanheru: akaonda nyama cutlet; 150 g ye green green salad (inobvumirwa kurunga nemafuta emiriwo kana ichangobva kusvinwa muto wemonimu).

Day 5

Kudya kwemangwanani: girazi remuto wekaroti.

Kwekudya kwemasikati: huku yakakangwa kana yakabikwa (200 g); green green salad (100 g).

Kudya kwemanheru: 2 mazai ehuku akabikwa; karoti yakakangwa, mbishi kana yakabikwa.

Day 6

Kudya kwemangwanani: kapu yetii nechingwa.

Kwekudya kwemasikati: 200 g yenyama yakakora (bika isina mafuta); chena kabichi (150 g) ine ndimu muto.

Kudya kwemanheru: grated karoti (100 g), yakasaswa nemafuta emiriwo; kottage cheese (anenge 150 g).

Day 7

Kudya kwemangwanani: kapu yetii nechingwa.

Kwekudya kwemasikati: huku yehuku, yakabikwa kana yakakangwa mugango rakaoma (200 g).

Kudya kwemanheru: 300 g yemichero.

Muenzaniso wekudya kwevhiki nevhiki kweanononoka chikafu chikafu

Muvhuro

Kudya kwemangwanani: oatmeal yakabikwa mumukaka wakakora-mafuta (200 g) nemabriji matsva kana echando (50 g); Kofi yetii.

Snack: maviri epakati karoti.

Kwekudya kwemasikati: 100 g yebhakkwheat; 2 tbsp. l. saladhi yemiriwo isina-starchy, yakarungwa nemiriwo (kunyanya maorivhi) mafuta.

Manheru snack: peya kana apuro.

Kudya kwemanheru: chidimbu chiduku chehuku yakabikwa; yemuriwo saradhi (magaka uye chena kabichi) ine shoma yemiriwo mafuta.

Chipiri

Kudya kwemangwanani: kusvika ku 200 g e-low-fat cottage cheese; hafu yebhanana; kofi / tii (unogona kuwedzera mukaka mushoma kunwa).

Snack: saladhi yemakaroti maviri nemafuta emuorivhi; orenji kana mamwe maranjisi.

Kwekudya kwemasikati: 100 g yemupunga wemupunga usina chinhu; slice yakabikwa kana salmoni yakabikwa; 300 g yemiriwo yakabikwa (broccoli, karoti, cauliflower) ine 1 tsp. mafuta ekubikisa.

Masikati snacker: chimedu chechingwa che rye (30 g) pamwe nekuwedzera kwe50 g yakaderera-mafuta curd, chidimbu chemadomasi nezvinonhuwira kuravira.

Kudya kwemanheru: omelet yemazai maviri (zvirinani kubikwa mune yakaoma pani kana poto); 200 g yemuriwo saladhi nemafuta emuorivhi.

Chitatu

Kudya kwemangwanani: 200 g yeoatmeal, iyo inogona kubikwa mumukaka wakatsetseka kana wakaderera-mafuta, iine apuro diki neinoni yesinamoni.

Snack: hafu yemuzambiringa uye 20-30 g yemadnuts.

Kwekudya kwemasikati: mbiya yemuto wemuriwo wakabikwa munyama ine mafuta mashoma kana muto wehove.

Masikati snack: berry smoothie (mukugadzirira kwayo iwe uchazoda 100 g chero majikiji, iwo akaenzana eakaderera-mafuta curd, hafu yegirazi yemukaka wakaderera-mafuta).

Kudya kwemanheru: 200 g yekottage cheese (mafuta zvemukati 0-0,5%) nesinamoni; girazi remafuta mashoma-kefir kana ichangobva kusvinwa muto wemichero.

China

Kudya kwemangwanani: 200 g yemuesli kana oatmeal (inogona kugadzirirwa nemukaka mudiki) pamwe nekuwedzeredzwa kwemabriji kana michero; Kofi yetii.

Snack: saradhi yemakarotsi akati wandei, nyowani kana yakabikwa nemafuta emuorivhi.

Kwekudya kwemasikati: mbiya yemuto wemuriwo (usatsve).

Masikati tudyo: chidimbu chechingwa cheBorodino chine mafuta mashoma cottage chizi, mahebhu, zvidimbu zvidimbu zvemadomasi nyowani (unogona munyu nekusasa mhiripiri).

Kudya kwemanheru: yakabikwa kana yakabikwa huku fillet (70-80 g); 300 g yemiriwo yakabikwa (turnips, parsnips, hanyanisi, karoti) vakapfeka mafuta omuorivhi; girazi remukaka wakaderera-mafuta kana kefir.

Chishanu

Kudya kwemangwanani: chimedu chechingwa nhema kana che rye; yai yakabikwa; saladhi yemagaka, madomasi, lettuce, bhero mhiripiri; tii kana kofi.

Snack: akati wandei emakarotsi.

Kwekudya kwemasikati: muto wemuriwo; Kofi yetii.

Masikati snack: ichangosvinwa muto weorenji (girazi); 2 zvidimbu zvevatema (kanokwana 70% cocoa) chokoreti.

Kudya kwemanheru: chimedu chehuku yakabikwa kana turkey; cucumber uye chena kabichi saradhi nemafuta emuorivhi uye ichangobva kusvinwa muto wemonimu

Mugovera

Kudya kwemangwanani: 200 g yeoatmeal mumukaka wakaderera-mafuta neapuro diki uye pini yesinamoni; Kofi yetii.

Snack: 150 ml isina yogati.

Kwekudya kwemasikati: 100 g isina chinhu porridge rebuckwheat; 100 g yenyama yemombe (kubika pasina mafuta); 200 g lettuce (tomato, zucchini, lettuce) ne 1 tbsp. l. mafuta omuorivhi.

Masikati snack: smoothie yakagadzirwa kubva ku100 g yeakaderera-mafuta kottage chizi uye chero ma berries; hafu yegirazi yemafuta asina mafuta kana mukaka wakaderera-mafuta.

Kudya kwemanheru: chimedu chechingwa chakabikwa kana imwe hove ine miriwo yakabikwa; Girazi remuto wemadomasi; chingwa che rye, chakazorwa mafuta asina kottage chizi uye wakasaswa nemishonga.

Svondo

Kudya kwemangwanani: 200 g ye muesli pamwe nekuwedzeredzwa kweashoma majikiji kana michero, yakarungwa nemukaka wakaderera-mafuta; Kofi yetii.

Snack: hafu yemuzambiringa kana orenji; 20 g yenzungu.

Kwekudya kwemasikati: 100 g yemupunga wakabikwa (kunyanya brown); chidimbu chesaumoni yakanyoroveswa; 300 g yemiriwo yakabikwa (kunze kwembatatisi) ine 1 tsp. mafuta ekubikisa.

Masikati snack: 100 g yegranular cottage cheese ine mafuta emafuta asiri anopfuura 4%; XNUMX / XNUMX mukombe wakatemwa asiri-starchy muchero

Kudya kwemanheru: 2 yakabikwa mazai ehuku kana omelet emhepo ayo; 200 g yemuriwo saladhi nemadonhwe emafuta emiriwo.

Contraindications kune inononoka kudya

  • Vanamai vane pamuviri uye vanoyamwisa, vana nevechiri kuyaruka, uye vanhu vakura havafanirwe kuteedzera kunonoka kudya
  • Munguva yekuwedzera kwechirwere chisingaperi uye nezvirwere zvinooneka zvemuviri, kudya hakuna kuratidzwa.
  • Zvinokurudzirwa kubvunza chiremba usati watanga kudya kunonoka (mune chero musiyano) kuti uve nechokwadi chekuti chikafu chakadai hachikuvadze hutano hwako.
  • Ehezve, iwe haufanire kudya chero chigadzirwa chinopihwa mukudya kana iwe wakambove neyakagumburwa maitiro kana kunzwa kushatirwa mushure mekuzvidya.

Kunaka kwekudya kunonoka

  1. Kana "chikafu chinononoka»Chikafu chiri nani. Kunyanya isu tichitsenga, zvirinani kugaya kwedu. Naizvozvo, izvi zvinovaka muviri zvinoderedza kuitika kwematambudziko nekushanda kwemudumbu.
  2. Inodzivirira kunonoka kudya uye nekurwadziwa nechirungurira, nekuti chirungurira chinowanzoitika nekuda kwekuti kudya nekuchimbidza kunotungamira mukuyerera kwemweya wakawandisa munzira yekugaya.
  3. Uye zvakare, zvidzidzo zvesainzi zvakaratidza kuti kunonoka kudya kunogona kudzora kushushikana. Paunodya zvishoma nezvishoma, zvinoita sekufungisisa. Tarisa pane zviri kuitika mune ino nguva, kuravira chikafu, uye usafunge nezve zvekuita zvinotevera.
  4. Uye zvakare kudya kwekuzorora kunotungamira kune yakajairwa BP uye kuwedzera kwakawanda mune mamiriro emuviri.
  5. Pakati pekufanirwa Kudya kweGerman ona zvinotevera.

    - Zvishoma nezvishoma. Ikoji yekoriori yezvokudya inoderera zvakanaka, izvi zvinoderedza kushungurudzika kwemuviri.

    - Kudzikamisa kweakawanikwa mhedzisiro. Kana iwe ukasiya kudya nenzira kwayo, sekutaura kwakawanda, iko kuwirirana kunowanikwa kunoramba kuripo kwenguva yakareba.

    - Kuderedza saizi yedumbu. Munhu anodzidza kusadya zvakanyanya, uye mudumbu unodzikira pamwe neizvi.

    - Kumhanyisa metabolism. Kunyanya, nekuda kweiyo yakawanda yekumwa inokurudzirwa mukudya, metabolic maitiro akajairwa, uye muviri unobvisa chepfu, chepfu nezvimwe zvinokuvadza izvo zvaisingade.

  6. Kudya kweCroatia inovandudza metabolism, inosimudzira kugaya, inodzidzisa vanhu kudya zvakanaka. Kurema kunodzikira zvakanaka. Inoshanda chaizvo paganda futi. Hairegi (sezvingave zviripo nekucherechedzwa kwehunyanzvi hunyanzvi nekukurumidza kurasikirwa uremu), asi anokwanisa kuzvisimudza. Ipo uchicherekedza iyi mhando yeinononoka maitiro, ura hunoshambidzwa, muviri unobvisa munyu unokuvadza uye zvakawandisa mvura. Kunyangwe ihwo hushoma hune macalorie zvemukati, chikafu cheCroat hanzwi nzara.

Kukanganisa kwekudya kunonoka

  • Mhando dzese dzekudya kunonoka, sekutaurwa kwezita ravo, hazvishande ipapo.
  • Uye, nepo vazhinji vezvekudya vachitsigira nzira dzakatsetseka dzekudzikisa huremu, vanhu vazhinji vanorasikirwa nehuremu havana kugadzirira kuomerera pamitemo yekudya kwenguva yakareba uye vanoda kuwana mhedzisiro yezvavanoedza nekukurumidza.
  • Zvakare, nekuda kwekubatikana, havazi vese vanogona kutevedzera hutongi uye kugara pane zvinokurudzirwa zvidimbu zvidimbu.

Kushandisa kunonoka kudya

Chikafu chinononoka chikafu chinogona kudzokororwa pese paunoda, kana zvirinani - kurarama nemitemo yayo yakakosha nguva dzese.

Kana iwe uchida, zvirinani kugara pasi munzira yeCroatia kana chikafu cheGerman, zvirinani mushure mekumbomira kwemwedzi mushure mekupera, kana hutano hwako husingakonzere chikonzero chekunetseka.

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