Saka, ngatitaurire pamusoro pezvaunoda kudya mumhepo inotonhora.
Muchando, muviri unowanzokumbira "nyama" uye "soups rich rich". Usazvizvidzire iwe zvido zvako, kutarisa pane zvakasiyana-siyana zvekudya: Ita kuchinjwa kwekuti vazhinji vavo vanogadziridzwa nevamiriri venyika dzinodziya. Uye mumvura inotonhora, simba rakawanda rinoshandiswa nemuviri kuti zvidzidzike, uye simba rekuchengetedza rinofanira kudzorerwa - kuwedzerwa huwandu hwemafuta nemaprotini emhuka kubva mumenyu. Havangobatsiri chete kuunganidza kupisa, asiwo vane fatty acids - masimba anonzi antidepressants, ayo anokosha pakugadzirisa basa remuviri wepamuviri uye rinobatsira yemwoyo yemavhu. Nyama yemhuka inewo amino acid cysteine, iyo inobatanidzwa mukusimbisa hutachiona. Uye nokuda kwechirwere mutsva yemukati kuchave nemigumisiro yekurapa.
Zvisinei, kwete nyama chete inotipa isu inoda kupisa. Vateereri vemishonga yekumavirira - vateereri vezvokudya zvemidziyo - musaneta kudzokorora pamusoro pemarudzi akasiyana-siyana emichero yemiti yemichero, ichidziya muchitonhora. Saka, Ayurveda inokurudzira kupisa zvinonhuwira kakawanda muchitonhora: tsvuku uye tsvuku tsvuku, sinamoni, ginger. Iyo yekupedzisira, kunze kwekupisa, inopa muviri nemutengo unonzwisiswa wemasimba, kunyanya kusinganzwisisiki pakuguma kwechando. Utsi huchapa muviri nemiti yakasiyana-siyana - kunyanya maarimondi nemakwenzi, uyewo pistachios uye walnuts, zvichida mune fomu yakashambadza.
Kugadzirisa muviri kubva mukati kunogona kudya ndiro kubva mbatatisi, tomato, karoti, maphukwe, magima, nhesi, uye turnips dzisina kukodzera. Uye nokuda kwekudya chamangwanani pazuva rechando, zviyo - wheaten, buckwheat kana gerbil. Oatmeal inoswedera pedyo kunokonzerwa nehutano uye huwandu hwevhitamisi A, E, B1, B2, B6 uye amino acid ku mukaka wamazamu, uye biotin iri mukati maro inopedza kuoma uye kuongorora kweganda uye kuchengeta bvudzi. Saka oatmeal flakes inogona kushandiswa kunze - sezviso zvemasikati.
Iwe unogona kuwedzera marimu uye michero yakaoma yakaoma kune phariji: mazambiringa akaomeswa, maonde, mazuva, apricots akaomeswa, uye zvinonhuwira zvakafanana: ginger, sinamoni, cardamom.
Zvinotoshamisa ndezvokuti, mishonga yemiti uye macrorus muchando, zviri nani kuti tisabatanidzwa, nokuti maitiro ari mukati mawo akawanda, anoita pamuviri kupisa. Saka zvinoshanduka kuti tsika yedu yekuchando pa tangerines nemaarangi inobvisa kutora kwaidiwa kubva mumuviri. Mumatonhora ane simba zviri nani kupa zvakanakisisa kune michero inotapira: mapearani nemabhanana, kwete maapuro anonhuwira, mazambiringa. Zvichida, pane chimwe chinhu chakasiyana-siyana munharaunda iyi - garnet, iyo inovandudza kuwedzera kwemuviri, pasinei nekuravira kwayo. Shamwari yechando ndeyekushayikwa kwe "hormone yemufaro" ye serotonin, nokuda kwekugadzirwa kwechiedza chinodikanwa. Chokoti nemabhanana zvinobatsira kutsungirira nguva yechando.
Iwe unoda kuzvizvidzivirira kunze kwechando here? Tora mangwanani mashizha kamwechete euchi uchi nechitsvuku chepepuru tsvina - kunze kwekuti, chokwadi, hauna chirwere chemaviri kune izvozvi zvinoshandiswa. Kana iwe wakanyanya kuwedzera acidity yejusi yakakosha, uchi unorayirwa kutora kuputika mumvura inodziya.
Tea mufirosi zviri nani kunwa dema - mukuenzanisa neruvara kune zvakawanda zvinoratidza kutonhora kwemvura. Mishonga yemishonga inobatsirawo, nokuti inenge yose yemiti yose, kunze kwemarudzi akasiyana-siyana eminiti, inobatsira kupisa muviri. Zvakare, paunenge waita tiyi, usakanganwa zvinonhuwira kuti utye: sinamoni, clove, ginger kana cardamom.
Kumhuka inotonhorera inowanzoshanda, inoda zvose zvinomera zvemiriwo nemhuka - simba rekupa vatengesi. Zvigaro zvavo zvezuva nezuva zvinokwana 30 g, uye zvinogona kugoverwa zvakadai sezvi: mafuta emhuka kubva - magiramu gumi (bhotela, michina yemakisi, kana zvingadikanwa - mapaundi emafuta emafuta), mhuka yemidziyo - 20 g (sunflower, muorivhi, chibage kana mafuta einseed) .
Pamusoro pemiti yemukaka yakaoma mumwaka wechando musakanganwa: iyo mukaka mafuta anonyorerwa nyore nyore, uye mishonga yemukaka inotsigirawo mudumbu microflora uye ine simba rinowedzera kusimbisa mumuviri.
Mapuroteni emhuka nemiti yakabva - chivako chekuvaka kwemasumbu uye kudzivirira muviri kubva kune hutachiona - inoda kushandiswa. Mune mapuroteni akawanda anowanikwa muzviyo, nyemba uye peas, mhuka - mune nyama, hove, mazai, cottage cheese uye cheese. Usangoshandisa zvisina kunaka: zvakanyanya mapuroteni, zvakadai semakrohydrates nemafuta, zvakachengetwa mumafuta. Zvichienderana nehupombwe, makore uye basa, unofanira kudya 70-100 g yeprotheni.
Muchando, zvinokurudzirwa kudya mishanu michero uye miriwo yakasiyana pazuva, kusarudza avo vane mavara machena kana macoramusi. Inogona kuva michero mitsva uye yechando, miriwo nemabriji. Miti yakabikwa nehuwandu hwevhitamini C - currants, cranberries, sea buckthorn, rosehips, cloudberries kana kalina - inogona kuva yechando uye kupukuta neshuga, asi kwete kubika, uye ipapo inochengetedza munzvimbo inotonhorera. Zvibereko zvakaoma zvinewo mavitamini akawanda uye zvinotevera, zvinobatsira mukudzivirira kubatwa uye zvinongonaka. Kubva kubva majikiri iwe unogona kugadzirira gungwa, uzadze iwo nemvura inopisa uye uite kuti iwedzere kwemaawa matanhatu. Zviri nani kuwedzera huchi panzvimbo yehuga, zvinodikanwa mushure mekunyaradza - mvura inopisa inoparadza zvinhu zvinokosha zviri muuchi.
Munguva yechando, muviri unoda mavitamini C akawanda, ayo anogona kupa uye sauerkraut yakawanda - 150 magamu ayo ane maitiro ezuva nezuva e vitamini C, uye mavitamini B6, K, folic acid uye lactic acid.
Ganda muchando rinotariswa nechando nemhepo, inoda vitamini A uye E. Yokutanga iri mune karoti - kuti uite zviri nani mumidziyo kuwedzera chimwe chinhu mafuta - mucheki wakasvibirira kana mafuta emiriwo, anewo mavhitamini E. Zuva racho, zvinokurudzirwa kushandisa maviri mapunikoro emafuta - chimiro chako hachikuvadzi.
Kuzadzisa kushayikwa kwevhithamini D, zvakakosha pamapfupa uye kunobudiswa nemuviri uri pasi pesimba rezuva (uye munguva yechando inenge yakanyanya kuduku) ichabatsira mazai nemishonga yemichero, asi kunyanya cod chiropa.
Magnesium uye calcium, simbi uye mhangura, uye zinc uye selenium (iyo inotaurawo nezvevanhu vemazuva ano vanodzvinyirirwa) inobatanidzwa mukusimbisa hutachiona nekuchengetedza kunaka. Yeuka kuti iwe unofanirwa kudya nyama yemombe, gungwa, avocado, maruva, mbeu yeesame, sunflower nembeu yepungu, maonde, maorivhi, michero yakaomeswa, mashizha ane mashizha uye broccoli - zvitubu zvemaminerari uye zvinotevera.
Zvose izvi zvinokubvumira kuchengetedza kudya kwepamusoro-soro kunyange munguva yechando uye kuchakubatsira kuti utsungirire kupisa kwakanyanya, kuchengetedza hutano nemabasa.