Chikafu chakakodzera chemidziyo yeropa
Chikafu chinofanira kupiswa kana kubikwa. Sarudza nyama kubva nyama, kunze kweganda chete. Muganda hapana kushandisa, asi zvinokuvadza. Anowanzoshanyira patafura inofanira kuva hove.
Iwe unoda kuda kudya peji: oatmeal, semolina uye buckwheat. Panzvimbo yehutori hunogara huri kwatiri, unoda kushandisa maorivhi. Idya mbeu nemiti. Zvose izvi zvine nhamba yakawanda yezvibereko. Nokuda kwemuviri wehutachiona, puroteni inodiwa, iyo iri muhomwe yakawanda yenyuchi, nutswe, maruva.
Kuti kuwedzere kuoma uye kusimbisa midziyo, zvakakosha kubhadhara zvakanyanya kushandiswa kwevhithamini. Uye kunyanya ku vitamini P yakadai iyo pamwe chete ne ascorbic acid inogona kusimbisa masvingo emidziyo, inoderedza fragility yavo. Izvi zvinogona kuwanikwa kana iwe uchidya magiramu 400 emichero nemiriwo zuva rimwe nerimwe.
Idya garlic, anyezi, eggplant. Iwe uchaita basa guru kumutumbi wako kana iwe unodzidzira iwe pachako kunwa mishonga yemichero nemichero zuva rega rega.
Inobatsira Zvikepe
Dambudziko guru pamitsipa yeropa kuongororwa kwepfungwa, kunyanya kusingaperi. Zvinonzwisisika, kuwedzerwa kwecholesterol kunokuvadza, iyo yakabatana ne adrenaline inowanzova nengozi uye inonzi hormone yekuzvidya mwoyo. Izvo zvinonzi adrenaline zvinogona kuita kuti zvirongwa zvivepo, semugumisiro wavo mumasvingo emidziyo ye cholesterol yakaiswa, kubwinya kwavo kunowedzereka uye kuwedzera kwemidziyo kunowedzera.
Kuti midziyo ive noutano hwakanaka, unoda kuderedza kushushikana muupenyu hwako. Zvakakosha kuziva kuti matambudziko nematambudziko hazvina kufanira kuti zvikwekwe nguva isati yatanga uye kurwara nekuda kwavo. Chimwe chinhu chinokosha kuti midziyo ive noutano hwakanaka.
Izvi hazvirevi kuti unofanirwa kusiya zvachose kudya kwemafuta, nokuti zvakakosha mumuviri mune imwe nzvimbo. Asi vanhu vakwegura vanoda kudya zvokudya zvishoma zvishoma, kudya nyama yakashata uye musadye iyo zuva nezuva. Usarega zvachose nyama, nokuti nyama ine protein, iyo inobatsira amino acids, uye inouya chete nezvokudya.
Zvokudya zvinofanira kubikwa, kubikwa kana kupiswa. Iyo shiri yakanakisisa zvikuru isina ganda, inofanira kubviswa ne-subcutaneous fat, uye hove inobatsirawo. Kubva pamapate, kusvuta, masikisi zviri nani kubvisa zvachose, zvinobatsira kudya nyama. Mafuta ematokisi (45-50%) inofanira kuderedzwa kusvika kuduku, kushandiswa kunofanira kupiwa kumakero akadaro, umo mafuta ane zviduku haapfuuri 5%. Salads uye zviyo zvekudya hazvifaniri kuzadzwa kwete nehotela, asi zvichida nemafuta emuorivhi.
Vanhu vakwegura vanoda kudya pie, muffin, buns. Zviri nani kudzivisa confectionery nemakwenzi emabiko kana kuvasiya zvachose, sezvo zvine zvakawanda zvemukrimu, marita, margarine. Nehutano, shuga yakawandisa mu kubika inokuvadza. Zviri nani kutsiva ivo nemichero yakagadzirwa, walnuts uye uchi.
Nezvemiti, mbeu, zviyo, michero, miriwo, kune nzvimbo yakakwana. Usazviramba pachinhu chipi zvacho, fara zvaunoda. Inokurudzirwa kudya zviyo zvakasiyana-siyana, zvakadai segorosi, bhari, rizi, buckwheat, oatmeal, inoderedza muzinga weklesterol, ine zvinhu zvakawanda zvinobatsira.
Muzvokudya zvinosanganisira soy, nyemba, peas. Izvo zvine protein, inopa muviri nemaminerari uye inobvisa cholesterol.
Mazai ane zvinhu zvinoshandiswa zvehupenyu, vanobvisa mafuta akawanda kubva mumidziyo nemuviri. Yakanaka kwazvo kudzorera kusununguka uye kuchenesa midziyo yegariki uye anyanisi. Masvingo emidziyo anosimbisa makomkete.
Nezvibereko, iwe unogona kukurudzira mazambiringa, rinogadzirisa huwandu hwehushutera, inotsigira huduku hwemitsipa yeropa, inoderedza dambudziko. Chokeberry, yakasviba uye yakasvibirira currant inowedzera mafuta emabetabolism, saka aya maabriji akanaka pakucherechedza uye kudzivirira kweAristrosclerosis yemidziyo. Vanhu vakwegura vanoda kudya maapuro gore rose, vanodya zvishoma mafuta, kubvisa cholesterol yakawandisa, uye vanoita pametabolism.
Hazvisizvo nguva dzose kudya michero nemiriwo zvakakwana, saka unoda kunwa maruva, michero nemishonga yemishonga.
Iye zvino tava kuziva kuti tingadya sei chikafu chakanaka chekusimbisa midzi yako yeropa. Tevera mazano aya, uye ipapo iwe unogona kusimbisa midzi yako yeropa.