Nhungamiro yekutanga inozivikanwa kune vose, inowanzokurudzirwa kune avo vari kugadzirira kuva amai. Zvakakosha kudya kazhinji, asi mune zviduku zvishoma, zviri nani kudya 5 kana 6 nguva pazuva, panofanira kunge pane zvishoma pakati pezvokudya.
Idya apo une nzara, uye kwete apo iwe unofanirwa kudya. Iwe unoda kuteerera mumuviri wako, usadye, uye usanetseka nenzara iwe pachako.
Panguva yekudya, usakurumidza, unofarira kudya, unonzwa ruvara rwayo, uchichera zvakakwana zvokudya. Edza kusadya kana uchiverenga bhuku, kana pamberi peterevhizheni, asi munzvimbo yakanyarara, inofadza. Kana ukasarudza kuomerera pane zvinovaka muviri panguva yekuzvitakura, iwe uchafanirwa kubvisa zvakabikwa, zvidhinha zvakagadzirwa nemakinini, zvinodyiwa zvekudya zvinoshandiswa kubva pane zvaunodya. Zviri nani kudya chikafu chakabikwa kune vakaroorana, kubikwa uye kubika, chichava chakanaka kumwana wako newe. Usadya usiku, iyo yekupedzisira iwe unoda kudya pasina mushure me19.00. Kana mushure mekunge iwe uchinzwa nzara, zvino zviri nani kuzviisa kune zvibereko kana yogurt.
Paunenge uine pamuviri, unoda kushandura marudzi akasiyana ezvokudya.
Vakadzi vane pamuviri vanogona kukurudzirwa:
- hukuku nyama, hove dzisina kufirwa, nyama yakatsvuka;
- mazai akabikwa kana muchimiro che omelet;
- miriwo, michero yakaomeswa, miriwo, michero, michero;
- zviyo - kufarira kupa gorosi yakadyarwa, zviyo zvisina kudya, zviyo zvose;
- makungu, kunyanya misidhari kana mahazniti;
- nhukwe kana mbeu yezuva;
- nyemba - nyemba uye lentils, uye ne soy uye peas munhu anofanira kunyanya kunyatsocherechedza pamuviri;
- Zvigadzirwa zvemucheka - mukaka, yogurt pasina makemikari additives. Prostokvasha, kottage cheese, yakabikwa mukaka wakabikwa, yogurt;
- Mafuta emiriwo: pungu, sunflower, gorosi, maorivhi, mafuta, usashandise zvisina kunaka;
- Herbal chai kana kuti green tea.
Kwete kukurudzirwa panguva yekuzvitakura:
- masiji, zvokudya zvekakani, kusvuta zvigadzirwa;
- yakawanda kwazvo, yakasviba, yakasviba;
- mushroom, peas;
- hove, huku, nyama yakakora;
- kubika nekuwedzerwa kwekisikiti yakawanda, chingwa chakachena, confectionery, buns;
- coffee, cocoa, tsokolese sweets, chocolate;
- Usashandisa doro;
- Strawberries, strawberries, raspberries, macrovirus.
Vitamini complexes kune vakadzi vane pamuviri, zvikafu zvakawanda zvine mavitamini zvinofanira kuiswa mumishonga yakakodzera. Izvo zvakasiyana-siyana kudya, mwana weramangwana achava nemukana wakaderera wekutarisa kunokonzera kudya.
Munguva yose yehutachiwana, nechinangwa chakakodzera, mamiriro ezvinhu akanaka anogadzirirwa kukura kwevana, kukura kwakakwana nekuchengetedza hutano hwaamai. Kana chikafu chemukadzi ane pamuviri chisina kukwana, mwana acharamba achiwana zvinhu zvose zvinodiwa kwaari. Asi izvi zvinotambudza muviri weamai. Pamusana pokushaya kamuviri mumuviri, mazino avakadzi anoshaya simba, zvinokosha zvikuru pakukura kwe fetal bone bone. Panguva yekuzvitakura, zvimwe zvinetso zvinogona kuonekwa mumuviri wevakadzi - kuora mwoyo, hypovitaminosis, anemia. Kuberekwa nekudyisa mwana ndechekuita kwechimiro chepanyama uye pasi pehurumende yakarurama muviri weamai haufaniri kutambura.
Zvokudya zveamai vane pamuviri uye vanokanganisa vanofanira kuva nezviyero zvakakosha zvemapuroteni uye vakura mumakori. Muzvokudya zvezuva rimwe nerimwe kumukadzi mukuru kwe1 kilogram yehuremu, zvokudya zvinofanira kuva kubva 1 kusvika 1.5 gramu eprotini. Panguva yekuzvitakura uye panguva yekudya, iyi inofanirwa kuva 2 gramu eprotini pa kilogram yehuremu.
Mumazuva ekupedzisira ekudzivirira mukaka wemukadzi unofanirwa kutungamirirwa nemukaka uye zvokudya zvezvirimwa, izvo zvinofanirwa kuva nezvakawanda zvakakwana zvemapuroteni, nyama inogona kupinda muzvokudya, asi mune zvishoma, inofanira kudyiwa 2 kana katatu pavhiki, yakabikwa, isinga, asi isati yakabikwa fomu. Zvokudya zvinofanira kuva zvakasiyana-siyana kuva nemiriwo mitsva, uye muzhizha kana pakuvhuvhuta, zvakawanda zvekudya miriwo, mabriji nemichero. Mukuwedzera kune mapuroteni, muviri unoda huwandu hwemaminera - phosphorus, calcium, vitamini A, D, C uye vamwe.
Zuva rezuva rega rega calcium kune munhu mukuru ndiro 0.7 gm, phosphorus inofanira kuva 1.5 gramu, zvino mukadzi ane pamuviri pazuva anoda phosphorus 2 kana 2.5 gramu, uye calcium anenge 1.5 gramu. Munguva idzi, mukaka nemukaka ndizvo zvinokonzera calcium kumukadzi uye mhuka yekura mwana. Phosphorus inowanikwa nemishonga yemhuka nemiriwo yakabva.
Chiyero chevhitamini C chinofanira kuwedzerwa, kana ichienzaniswa nemafambiro evanhu vakuru. Amai vane pamuviri uye vanoyamwisa vanofanira kudya 100 mg ye ascorbic acid. Muzhizha, kuwedzera mavitamini A uye D, unofanirwa kudya zvigaro zvebheta, sipinashi, lettuce, magini. Mukati yechando-munguva yechando, unoda kudya karoti, chero ipi zvayo.
Zvitubu zve vitamini D ndezve - hove mafuta, chiropa, egg yolk, mukaka. Izvo zvinodyiwa zvevanaamai vaduku zvinofanira kuva 4 kana pazuva. Usadya zvokudya zvakawanda, zviri nani kuzviparadzanisa zvikamu zviduku. Pakati pezuva iwe unoda kuisa nguva yekudya: yekutanga kudya mangwanani kubva pa7: 00 kusvika ku900, yechipiri yekudya kwemafuro inofanira kuva kubva 11.00 kusvika 13.00 maawa, masikati kubva pa17.00 kusvika 19.00 maawa uye kudya kwemanheru manheru 22.00-23.00. Nguva yekudya inogona kuchinjwa, uye hapanofanira kuva nehombodo huru mukudya. Edza kushandisa iyi shanduro yemuviri munguva yekuzvitakura, mharidzo iyi yakapa migumisiro yakaisvonaka, panguva yekuzvitakura, vakadzi vainzwa zvakanaka, pamuviri wakanga wakazara, kuberekwa kwaive kwakakodzera. Vana vakazvarwa vakagwinya, vane uremu hwakanaka uye hurefu, vakasimba uye vane utano. Zvichienderana nemamiriro emunharaunda uye nguva, mharidzo inogona kuchinjwa.
Sample menu
Zuva rokutanga
Pancakes nemupunga, cheese, yemiti ragout, kabichi soup, vegetarian
Misi, mukaka, nyama dzinokonzera nyama, mbatata yakasviwa nemukaka
Tea, michero kana makaroti mavara, compote kana michero
Zuva rechipiri
Vinaigrette, rizi mukaka soup, cottage cheese nemukisi wakamukira, porridge nemukaka
Nyove yegorokoff nematavi yakabikwa, tei, kissel
Zuva rechitatu
Irosi peji, borsch bhinzi, kabichi yakabikwa, fried mu breadcrumbs, tei
Potato casserole, mukaka, kissel
Zuva rechina
Mushonga wemizambiringa yakachena, pearl yebhari soro, mbatata yakabikwa
Yakabikwa pasta nehotela, cheese sandwich, mukaka
Hove yakabikwa newaini, payi kana kuti compote
Zuva rechishanu
Omelette, rassolnik, pudding rizi, mukaka
Vinaigrette, nyama yakabikwa nemapatata yakasviba, tei, kissel
The Sixth Day
Cheesecakes nekisiki yakasvibirira, mbatata gorosi kabichi sopu, fritters kubva kuchena kabichi, yogurt
Zrazy ne porridge, chingwa nehotela, compote
Zuva rechinomwe
Mushonga wekurima yemiriwo, mbatatisi saladi, kabichi casserole, pancake nehuga
Sandwich with cheese, pasta casserole, yogurt
Zvibereko uye jelly
Iye zvino tinoziva kuti chii chinofanira kuva chikafu chakakodzera chemama panguva yekuzvitakura mapoka. Tevera mapoka aya akareruka, unoda kudzidza kudya zvakanaka, kuitira kuti mwana aberekwe akaine utano.