Chikamu chinogona kutumidzwa nhamba inowanikwa yezvikwata, maererano nechinangwa chimwe nechimwe. Zvokudya zvechikafu zvinogadzirwa kuitira kuti munhu awane simba rokutarisira kudya kwake. Mushure mezvose, hupenyu huripo hwemuviri womunhu hunoda kuzadzikiswa kwemapuroteni, mafuta acids, makhahydrates, mavitamini nemaminerari, kunze kwekuti izvi zvose zvinotarisana nezviyero zvakakodzera. VaDeetitian muzvirangarudzo zvavo vanofungisisa zvido izvi uye vanopa kuti kushandiswa kwemamwe mararamiro ehurumende kunowanzoitika.
Zvechokwadi, ukuru hwechikamu chinogona kutsungirirwa kushandisa shanza yemusha, asi zvakadini kana zvisingasviki? Muchiitiko ichi, chikamu chinofanira kutsanangurwa neziso, shure kwezvose, hazvisi zvechimwe chavanotaura kuti i-daimani yeziso.
Ngatiedzei kuverenga ukuru hwemugove wechipfuva chepamusoro yezvizhinji zvezvigadzirwa:
Nyama - nyuchi, nyama yenguruve, gwayana, huku. Muchikamu ichi chezvikamu hapana zvinogona kuwanikwa nemuviri wemhuka, asi zvakare, semuenzaniso, hove. Pamwechete imwechete 30 gm, iyi chikamu che nyama yakagadzirwa kana hove. Iyo inogona kunge yakagadzika, nyama yemombe kana imwe nyama nyama, ukuru uye hutete hwayo inofanira kutarisa nemichindwe chechiko chako (zvigunwe, zvakasikwa, hazvina kuongororwa). Unogona kufananidza nekambani yekutamba makadhi. Pano pano munhu anodya anenge makumi matanhatu nemakumi mapfumbamwe magiramu panguva, uye izvi zvinenge zvakaenzana nemaoko maviri kana maviri mapeji emakadhi. Nenzanzvi dzinokurudzira pazuva masikati kusvika kune manomwe ounces yenyama, zvichida hove, hove kana nkhuku, uye iyi pane imwe nzvimbo kana zvitatu servings kana 150-200 gramu. Kana iwe ukatora imwe-pota ye nyama, zvino inogona kuenzaniswa nemapunikopu maviri epeanut butter, hafu-duku duku kapu yemashizha kana evha rimwe.
Zviyo uye hupfu hwezvokudya pazuva zvinogona kudyiwa rimwechete kana maviri servings. Chikamu chepasta kana phiri (oatmeal, buckwheat, pearl bhari, mapira) ikamu duku, iyo 250 gramu. Kunze kwezvinhu kunogona kufungidzirwa mupunga - kushanda kwaro kuri magiramu 100, kuratidzika ichi mari inogona kuenzaniswa nepuck.
Davi uye mavara akasiyana-siyana-chikamu chechigadzirwa ichi nderhatu yegirasi. Uye kana ichi chisanganiswa chikavhenganiswa nemukaka, zvino chichagadzirisa, uye hafu yegirasi ichave yatowanikwa.
Chikamu chechingwa chinogona kuonekwa sechikamu chiduku chemasentimita makumi matatu - hupamhi hwacho mamita masentimita, uye ukuru hwakafanana nepurasitiki. Zviri nani kudya chingwa kubva kumunda wose, sezvo iri imwezve mhuka yemafuta, izvo zvinodiwawo kune munhu. Mune rimwe kushumira, unogona kusanganisira bhino duku, keke, chikamu, hafu yehamburger, zvikamu zviviri kana zvitatu zve cracker, rimwe duku duku, rimwe-diski, ukuru hweCD.
Zvibereko nemiriwo zuva rinodikanwa kupedza kubva pamapapiro maviri kusvikira kune mana. Iwe unofanirwa kuzvipedza kudya michero inotapira, yakadai semadhiro. Chimwe chikamu chechikamu chezvigadzirwa zvinogona kusarudzwa sezvinotevera - imwe apurosi yakakura, imwe bhanana kana machungwa, zvisikwa zvekateti kana mavhenekeri, hafu yegirasi yemakroti, chechina chegirazi yemichero yakaomeswa, rimwe girasi remakwenzi emasango, hafu yemango kana michero, imwe mbatata, imwe girasi yemirasi yakakanganiswa , rimwe girasi repinashi. Uyewo, mune izvi zvinogona kuva nemiti yakabva kune michero nemiriwo. Rimwe kushandiswa kwemvura chero ipi zvayo makiromita matatu egirazi.
Cheese, yogurt, cottage cheese, mukaka - mafuta anowanikwa mumiti iyi inofanira kuva yakaderera kana kuenzanisa. Chikamu chakakurudzirwa chezvinhu zvakadai muzvikamu izvi ndezvizvi: kurapwa, pamuviri nevechiri kuyaruka vanofanira kudya zvikamu zvitatu, chimwe chazvo chinoumba chikamu chemukaka wemukaka, makumi mashanu gashi chechizi, makumi matanhatu magamu edzimba chechizi kana chirongo chiduku che yogurt.
Nezvemiti, vashandi vezvokudya vanofunga imwe chikamu chemazana mashoma gumi nemashanu kana makumi matatu magamisi, izvi zvingangova zvishoma zvishoma zvishoma zvesana remwana. Nuts inogona kuonekwa kune yakakwirira-koriori, uye naizvozvo, inogona kushungurudzwa isingadi.
Miti yemafuta nemafuta. Izvi zvinoshandiswa zvinoshandiswa kushandiswa zvakakwana zvishoma. Pazuva, unogona kutora chiduku chiduku chesaitiki uye imwe teaspoonful yemiriwo.
Zvishandiso zvekutengesa zvinogona kudya kunyange mafuta anotaurwa pamusoro apa. Saka, chikamu che ice cream chinofanira kuyerwa, kuchienzanisa nebhokisi reStsenis. Kana zviri zvezvinhu zvose zvine shuga, zvinodiwa zvavo zvakaoma zvikuru-kuedza kuderedza.
Chokutanga, tarisa kudya kwako, chengeta maonero ekuonekwa kwemugove wako, waunoshandisa uye wobva wafunga, pane zvakakosha here kuti unodya zvakadini? Uye zvichida zvakakosha kugadzirisa mitemo yako?
Izvo zvinofanira kuonekwa kuti zvizhinji zvezvokudya zvinodyiwa zvinofanira kuva zvekutanga kwekudya-izvi zvinoreva kuti mumaawa emanheru, izvo zvisati zvaenda kunorara, zvikamu zvinofanira kuitwa zviduku uye zvinosanganisira kunyanya kwe-calorie uye kudya nyore nyore.
Mukuwedzera, ukuru hwemugove wevanhu avo vane chinangwa chekuchengetedza uremu hwavo paanoda huchave hwakasiyana zvakanyanya kubva kune zvikamu zvakapiwa vanhu vanoda kuora muviri.
Iwe unofanirwa kutungamirirwa nemurairo unotevera: kana zvikamu zviviri kubva muzvitatu zve natarete zvinotorwa nezvose zviyo-zviyo kana miriwo, uye nyama, hove kana shiri ndeye chetatu chekudya ichi, iwe uri munzira yakarurama.
Nokudaro chikamu chairo chinobatsira kuziva chiyero chakanaka chezvokudya zvakakodzera, uye ichi ndicho chiito chekutanga chekudya kwakakodzera, uyewo kutarisa kwehuremu hwako.