Chimwe chezvikanganiso zvakajairika mune zvinovaka muviri, zvechokwadi, ndezvokuti amai vanotarisira vane chokwadi: kana aine mwana mumumimba make, iye zvino anosungirwa kudya maviri. Utano hwakanaka uye hunokodzera hwevakadzi vane pamuviri mukutanga kwetatu hunoshevedza kudya kunovaka muviri mune zvakaenzana nehutano husati hwaita pamuviri. Asi muchikamu chechipiri chekudya kwave kutodiwa kuti usimbise, asi izvi hazvirevi kuti zvinogara zvisingatauri. Panosimbisa kudya kunovaka muviri, kutanga kune zvose, zvinokosha kuterera kwete kuwanda, asi kubatsira kwezvokudya zvinotorwa naamai vanouya.
Mucheche anosimudza anoda nhamba yakawanda kwazvo yezvinhu zvakadai seprotein, mafuta, mavitamini, mineral uye makhahydrates, naizvozvo hazvizove zvisingakoshi kana zvokudya zvevakadzi vane pamuviri zvakasiyana zvakasiyana. Asi usadya zvinhu zvose, simba rekushandisa kwezvinhu zvakagadzirwa zvinokosha zvikuru.
Semuenzaniso, muhafu yekutanga yekuzvitakura, inofanira kunge inosvika 2,800 kcal pazuva, uye muhafu yepiri haifaniri kunge inopfuura 3000 kcal pazuva. Izvo zvakasiyana-siyana mubasa rinokosha, rinobvumirwa kune rimwe zuva - 200-300 kcal. Asi usagara uchifunga nezvekoriyori, zvokudya zvinofanira kuva zvishoma nezvishoma caloric uye zvine mwero zvakagadziriswa nemakemikari. Icho chirevo, chirevo chekudya kwakakodzera kune amai vamangwana: "Zvose mukuenzanisa!".
Hazvigamuchirwi kutora zvokudya zvinogona kutungamirira pakuputika, kureva, chingwa chitsva, kubika kubva mbiriso chibage, peas. Mune zvakawanda, kabichi, apuro, uye mbatata zvinopesana. Tichazofanirawo kurega kudya kwakakora mumafuta: mafuta, nyama yakakora, mayonnaise. Asi izvi hazvisi zvose zvakadaro!
Uyezve, kuti usabvisa ndiro dzinotungamirira kumafuta, mapepa, chips, chips, cookies, nuts nezvimwe zvakawanda. Ichi chiyero chinodikanwa, sezvo mukadzi akazara asingakwanisi kushambadzira uye basa rake rinowanzoreruka. Izvo chete usakurudzira kudya nhamba huru yezvokudya nyama, zvakakwana kaviri pavhiki.
Nokuda kwenguva yehutachiwana hazvizove zvakakosha kuwedzera mamwe hove dzehove kudya kwako, asi hazvifananidzi kuti haufaniri kuiswa munyu kana hove dzakaoma - dziri pasi pekudziviswa zvakasimba. Uyewo zvavo, edza kurega munyu.
Iwe haufaniri kunwa kofi yakasimba, ine chiitiko chinonakidza purogiramu yeropa. Uye kazhinji, zvakanyanya kuoma kurapa huwandu hwehuwandu hunopedzwa, sezvo huwandu hwahwo huchaita kuti kuvhara kwemigumo - uye izvi hazvifadzi. Imwa inotevera "panguva", kusvika 2 litres pazuva (kure kure - zvishoma). Rega mvura yakakonzerwa nekatekta, inotsiva iyo nemakwenzi, morses kana kuti mamwe marudzi ejisi chaiwo.
Kusvuta uye doro zvakasarudzwa. Kudya kunofanirwa kunge kune nguva yakatarwa - saka muviri unoshandiswa purogiramu uye kudya kunowedzera, nokuti nguva pfupi usati watanga kudya, gastric juice inotanga kuparadzana.
- mapuroteni - ichi ndicho chivako chemuviri wako. Zvinyorwa zveprotheni ndeyechizi, hove, mazai, nyama, nyemba, mbatatisi, soya, mukaka nechingwa.
- Mafuta , izvo zvinovaka muviri zvemazhinji emagetsi uye haasati aperera kune makhahydrates, mune simba rinokosha. Nzvimbo yemafuta inogona kuva nyama (nyama yenguruve uye nyuchi), chigunwe, chiropa, bata, ubongo.
- Mahydrohydrates ndiyo inonyanya kukosha kwesimba. Muhuwandu hwakawanda makhahydrates ari mune zvigadzirwa zvakadai se: karoti, maapuro, mbatata, chingwa chegorosi, mazambiringa, semolina, shuga uye mupunga.
- Mineral salt , iyo ndiyo imwe yezvinhu zvinokosha zvemuviri. Icho chiri chivakwa chekugadzira mapfupa uye mazino, kuchinja kuchinjana kwemuviri mumuviri, uye kazhinji, zvinopindira mune zvakawanda zvemakemikari. Kushaiwa kwezvinhu izvi kunogona kutungamirira kune zvirwere zvakakomba. Mineral salts iri muchingwa, cottage cheese, mukaka, oatmeal, kabichi, melon, peach, plum, nezvimwe.
- mavitamini . Hazvina mhosva kuti iwe unodya zvakadini zvokudya, mavitamini achapinda mumuviri mune zvishoma, chaizvoizvo nenzira iyo muviri unoda panguva ino. Mavhitamini anotora chikamu chakanyatsonaka mumetabolism. Uye mavithamini akadaro seC, A, E, inowedzera kubhadharira uye inodzivirira mukadzi ane pamuviri kubva kumishonga uye mavairusi.
Kuti urongedze kudya kwakakwana, hazvisi zvisinganzwisisiki-kuti mune zvipi kune zvakakosha zvevhitamini.
Imwe mavhitamini A: hove yemafuta, mhou yemafuta, chiropa chechipfuwo, chezi, kirimu yakasvikiti, karoti, tsvuku tsvuku, mavarai ezvinyorwa, sorrel, tomate uye apricots nezvimwewo zvakawanda.
Chitubu che vitamini B: mbatatisi, nyemba, nyama, mbiriso, cottage cheese, oatmeal.
Chitubu cha vitamini C: radish, citrus, imbwa yakasimuka, cauliflower, tsvuku tsvuku, tomate.
Iko kunobva mavitamini E: zviyo, midziyo yemisi, miriwo miriwo nemafuta emiriwo.
Vitamini D inowanika muhove yemafuta, mazai eji uye chiropa. Uyezve, zvinobva kune vitamini D zvinogona kuva zuva rinopisa rinopisa. Zvinowanzoitika kuti kunyange nezvibereko zvekudya, muviri haugamuchiri vitamini yakakwana, munyaya iyi, zvakakosha kuenderera kumishonga yezvokurapa uye kunwa zvinokonzerwa nemagirititamins uye multivitamines.
Chikafu chakakodzera kumukadzi ane pamuviri chinhu chinokosha munhangemutange yekuberekwa nyore nyore!