Muviri wemunhu yakaoma biological complex iyo isingamise basa rayo kwesekondi. Kuti uchengetedze hurongwa hwakadaro mune hutano, munhu anogara achida zvinhu zvinoshanda: mavitamini, zvicherwa, Amino acidss, mafuta, makabhohaidhiretsi, etc. Muviri haugoni kuumba zvizhinji zvezvinhu izvi zvinokosha, uye naizvozvo unozvigamuchira kubva pakudya.
Madzitateguru edu ari kure aidya zvine mwero zvakanyanya, achisarudza chete kubva kune izvo Zvisikwa zvaipihwa: miriwo, michero, zviyo, uchi (vamwe vanhu vaive nenyama nehove pane menyu), uye zvakare vaive vasina ruzivo nezvezvinonakisa uye zvekuwedzera zvekudya. Chaizvoizvo, zvigadzirwa zvakadyiwa zvakabikwa, uye nguva nenguva zvakabikwa pamoto. Pasinei nehurombo hunooneka hwekudya, chikafu chakadaro chakagutsa zvizere zvinodiwa nemuviri kune zvinovaka muviri, zvakava nechokwadi chekushanda kwese kwese kwenhengo, uye zvakare kuzadza simba rekuchengetedza. Izvi ndizvo zvinoita fomula yekudya ine hutano: kushandiswa kwezvipo zvechisikigo muchimiro chayo chechisikigo kana nekurapa kunyoro kupisa (kusvuta, kubika). Mutumbi wakapa mhinduro kumibvunzo yehukuru hwechikamu uye kuwanda kwekudya, kuzivisa munhu nezvenzara kana kuguta.
Nekufamba kwenguva uye nekuvandudzwa kweindasitiri yezvekudya, iyo yakapfava mitemo yekudya kunovaka muviri yakawedzera kuomarara, yakapera ichipesana nemashure edzidziso uye nzira dzevanovaka muviri. Izvo zvinodiwawo kuziva chokwadi chekuti munhu anoziva zvishoma nezvake, uye saka iyo "isina kuzadzwa niche" yeruzivo yakagarwa ne "nyanzvi mune zvinovaka muviri", ichishandura gastrointestinal turakiti kuva nzvimbo yekuyedza yekuedza. Neruoko rwakareruka rwenyanzvi dzakadaro, rudzi rutsva rwakamuka - "dietological detective story". Munyajambwa wenhau dzakadaro kazhinji kazhinji munhu amene. Mukutsvaka kuva noutano hwakanaka, kuri nyore zvikuru kuvhiringidzika ndokupinda munzira isina kururama, zvikurukuru kana dzidziso dzakadaro dzichinyorwa muzvinyorwa zvinoremekedzwa.
Mukuita, izvo zvinotumirwa zvekudya zvine hutano zviri nyore kwazvo. Izvo zviri nyore zvekuti hazvidi kuvandudzwa kwemaitiro ekunyora akakosha uye zvirongwa. Chikafu chine hutano ndicho chekutanga pane zvese zvakasikwa zvigadzirwa. Chinhu chose chinoitika mumasikirwo muchimiro chayo chechisikigo chichave chinobatsira kumunhu. Wakamboona makeke kana machipisi achikura pamiti here? Ichi hachisi chimwe chinhu kunze kwe "zvibereko" zvemabhizimisi ezvokudya, kuparadzanisa munhu kubva kune zvakasikwa. Izvo zvine zvinhu zvine hukasha kumuviri - dhayi, kuravira kunonatsiridza, zvinonhuwirira zvisingatakure chero zvipenyu zvinobatsira. Chocolate mabara ane trans mafuta, mayonnaise, sosi, chikafu chinokurumidza zvakare zviri nani kusara pamasherufu ezvitoro: hazvina chekuita nekudya zvine hutano.
Kudya kwakadzikama hakusi goji berries, wheatgrass kana mbeu dzechia. Inowanikwa kumunhu wese zvachose uye haisi chinhu cheumbozha. Zvokudya zvine utano zvinogona kupiwa nemunhu anogara munyika ipi neipi ane ruzivo rwakasiyana rwemari, nokuti munharaunda yake zvechokwadi pachava ne "yavo" miriwo nemichero, kwete yakaipisisa kupfuura yambotaurwa kune dzimwe nyika.
Mumakore eSoviet, vanaamai vaduku vakakurudzirwa zvakasimba kudyisa mwana neawa. Kuti zvive nyore, matafura anokosha akatogadzirwa, airatidza nguva ipi yekufadza mwana nekudya kwemangwanani, masikati kana kudya kwemanheru. Iyi nzira yekudya iripo nanhasi, nepo ichizivikanwa. Kubva pakuona kwekudya kunonzwisisika, munhu ane hutano anozvisarudzira kana yasvika nguva yeku "zorodza". Kuvapo kwechido kunoratidza kugadzirira kwegumbo rekudya kuti rive nechokwadi chokuti chikafu chinotorwa chinotorwa zvakanyanya sezvinobvira. Saizi yekushumira ichaudzawo muviri. Paunenge uchidya, zvakakosha kuti usamhanyire, saka iwe zvechokwadi haungapotsa chiratidzo chemuviri chekuguta. Edza kusabatanidza kutarisa TV, kushanda pakombiyuta, kuverenga magazini nezvokudya. Iva netsika yekudya mune zvakanaka. Simba remanzwiro asina kunaka rakakura zvekuti rinogona kushandura kunyange chikafu chinonyanya kukosha kuita chepfu. Chikafu chine chepfu nemafungiro akaipa hachizounza chero rubatsiro, asi kukuvadza - zvakanyanya sezvaunoda.
“Paunononoka kuenda, ndipo paunowedzerawo,” chinodaro chirevo cheRussia. Izvo zvinoshandawo kune hutano kudya. Zvinonyanya kubatsira kudya kazhinji, asi muzvikamu zvidiki, nekuti kudyisa uye kudyisa zvinokuvadza zvakaenzana kumuviri. Zvikamu zvidiki zviri nani kunyudzwa, usaremedze gastrointestinal turakiti uye kubatsira kuchengetedza yakagadzikana chiyero cheshuga yeropa. Fractional nutrition zvakare hazvireve kuti kana kana kashanu pazuva unogona kutora zvese zvinouya munzira yako. Simba rinokosha rekudya rinofanira kuramba riri pamwero wezvinodiwa zvezuva nezuva. Kudya muzvikamu zviduku kunobvumira mapoka akasiyana ezvokudya kuti awane niche yavo masikati, achizadza muviri nezvinhu zvinobatsira.
Munyaya dzekudya kunovaka muviri, nzvimbo inokosha inotorwa nekugadzirira kwekudya. "Tswanda yegirosari" yemunhu mumwe nemumwe inotsamira zvachose pane zvaanotenda: vegetarianism, veganism, fruitarianism, raw foodism, etc. Zvisinei, pasinei nehurongwa hwemaonero munhu anonamatira, zuva rake rinotanga nekudya kwemangwanani.
Hazvina mhosva kuti inguvai zuva rekushanda rinotanga uye zvisinei kuti ingani kapu yekofi inonhuhwirira yakakukwezva, kudya kwemangwanani kwakazara ndicho kiyi yekutanga kwakaringana kwechisikwa chese. Zvokudya zvemangwanani "zvinotanga" nzira yedumbu, maitiro emagetsi, anozadza nhengo nezvinhu zvakakosha zvinobatsira, zvinopa simba rezuva rose. Kunzwa kwechisikigo kunofanira kunge kuri kudya mangwanani. Nguva yakakwana yekudya kwemangwanani ndeye 30 maminetsi kusvika maawa maviri mushure mekumuka. Kusarudzwa kwechikafu chekudya kwemangwanani kunoenderana nehurongwa hwebasa, basa remuviri, nzara uye zvido zvemunhu. Unogona kutanga zuva idzva nechikafu cheRussia - zviyo, kuwedzera michero yako yaunofarira, michero kana michero yakaomeswa kwairi. Ichabuda inogutsa kwazvo, ine hutano uye inonaka. Imwe nzira ingave iri nyore michero saladhi or miriwo, yogurt, cottage cheese, steamed omelet.
Masikati, muviri unoda chikafu chinoupa simba guru. Soup ne croutons, muchero casserole, pasta or mupunga nemiriwo inogona kutora nzvimbo yakakodzera patafura yekudyira. Sopu yakabikwa muhari, pasina frying, ine mijenya yakawanda ichave yakakosha zvikuru. Nenzira, munguva yezvitofu zveRussia, ndiro dzekutanga dzakagadzirirwa nenzira iyi. Kuvonga kupera muchoto, kuravira kwendiro kwakanga kusingaenzaniswi. Dessert ndiyo magumo akakwana ekudya. Semuenzaniso, yakazara zviyo cereal bar, michero sorbet, cottage cheese roll, chero vegan pie sarudzo ichaita basa.
Manheru, muviri unotanga kugadzirira kurara, metabolic process inononoka. "Kupa muvengi kudya," sezvinotaura uchenjeri hwevanhu, hazvifaniri kuitwa zvachose. Dumbu risina chinhu harisi kukupa kurara kwakanaka, asi rinogona kumutsa kupambwa kwefiriji mushure me22.00. Nguva yekudya kwemanheru ndeyemunhu oga uye zvinoenderana nekuti munhu anorara nguvai. Mutemo unotevera: zvinokurudzirwa kudya kwemanheru 3-4 maawa asati avata. Nekuda kwekuti usiku muviri haungozorore chete, asiwo unopora, basa guru rekudya kwemanheru nderekuzadza matura emukati eamino acids. Zvokudya zveprotein zvakareruka nemiriwo yemashizha zvichaita izvi zvakanakisisa. Semapuroteni, unogona kusarudza cottage cheese, white cheese, mazai, nyemba, nyemba, howa. Bulgarian pepper, green salad, cauliflower, tomate, broccoli, dzungu, magaka, zucchini, zucchini zvinowirirana zvinozadzisa mapuroteni zvokudya. Miriwo inogona kudyiwa yakabikwa, yakabikwa muchoto, yakabikwa, yakabikwa, yakarungwa nemafuta emichero. Zvinokurudzirwa kuderedza kushandiswa kwezvokudya zvakakangwa kusvika zvishoma kana kuti kuzvisiya zvachose, kunyanya manheru. Chikafu chakadaro chinoita kuti zviomere pancreas, chiropa uye gallbladder. Zvigadzirwa zvehupfu zvinonziwo chikafu chinorema: dumplings, pasta, pastries.
Kana mushure menguva mushure mekudya kwemanheru chido chako chisingakusiye, girasi re-fat-fat kefir kana yogurt richabatsira kugadzirisa mamiriro acho ezvinhu. Iwe unogonawo kunwa rosehip muto kana uzvar pasina shuga.
Pakati pezvokudya zvikuru, kunzwa kushoma kwenzara kunogona kupedzwa nemichero yakaomeswa, nzungu, chingwa kana toast ine piro yemiriwo, zvigadzirwa zvemukaka zvakaviriswa, michero, smoothies, kapu yetii kana girasi remuchero wemichero.
Mutemo unonyanya kukosha wezvokudya zvine utano ndewayo hunhu. Mukadzi ane pamuviri uye mudzidzi haagoni kudya nenzira imwechete. Kudya kunofanirwa kuve kwakaenzana, kwakakodzera kune mumwe munhu, kunoenderana nemutengo wesimba, zera, mararamiro uye hukama hwakanaka, uye zvakare zvinowanzosiyana gore rose. Chiratidzo chakanakisa chekuti chikafu chinosarudzwa nemazvo ndeye manzwiro uye emuviri mamiriro, kuwanda kwekurwara uye manzwiro emunhu. Ingoteerera kune izwi rakanyarara remuviri wako, uye richakuudza pamusoro pezvinodiwa zvinovaka muviri.
Zvokudya zvakakodzera zvechokwadi zvinounza mufaro uye mafaro. Manzwiro mushure mekudya chikafu chine hutano anosiyaniswa nekureruka, kufara uye kukosha kwakakosha kwesimba. Bata chikafu sechitubu cheutano usingachishandure kuita chinamato. Kufunga kwakadaro kunoshandura zvachose mararamiro ehupenyu uye mafungiro kune iyo.