Munyika yedu isingagadziri, iwe unoziva nechokwadi kuti kamwe chete mugore rechando rinouya chaizvoizvo. Kuvhara zvidzitiro zviduku, zvipfeko uye shangu kubva kune imwe kamuri, iwe uri kutarisira kune chando chokutanga, iwe unorota pamusoro pokufamba kunze kweguta uye dzimwe nguva hauone kuti zvishoma nezvishoma chii chinoitika kwauri zuva rimwe nerimwe. Kuchinja mafungiro uye kwete kwekunaka, kunowedzera hutano hwehutano, iwe hausisiri kufara mukufungisisa kwako mugirazi. Zvakanaka, rudzi urwu rwe: bvudzi rakasvibiswa, ganda rinoputirwa, mhepo yakasvibiswa yakazoonekwa. Uye zviri nani kuti usasimuka pamakero zvachose. Uye aya mapaundi akawedzerwa akabva kupi! Uye iwe unofunga kuti zvingava zvakanaka kuti ure nhema nguva dzose yechando, semhuka dzinoita, wozozomuka muchitsime, apo zuva rinopenya, uswa hunoshanduka bhuruu, shiri dzedenga, uye iwe wakanaka kwazvo, wakadzikama, wakachena-uye zvose zvinoshamisa!
Zvisinei, hazvingakuvadzi kuziva kuti mhuka, mukuteerera zvisikwa zvezvisikwa, zviri mberi zvichinogadzirira kubhadhara. Vanofanira kutarisira kudya kwakakodzera, kuitira kuti varege kufa nenzara uye kutonhora. Vanhu, sekutonga, musafungisisa nezvezvisikwa zvekudya kunovaka muviri munguva yechando. Nokudaro matambudziko ane utano uye maitiro.
Mumvura inotonhora yeRussia, maitiro ezvirwere zvezvirwere anowedzera simba, iyo metabolism inoderera, kubudiswa kwemamwe mahomoni kunoderedza. Zvinotora mamwe makoriyori kuitira kuchengetedza kudzivirirwa kwomuviri, zvakakwana kushandiswa kwekushisa uye mvura inokwana. Mukuwedzera, apo denga rine makore riri kunze kwewindo mazuva ose, unotanga kunzwa uora mwoyo, uye kufadza iwe pachako, iwe unodya bhagi rekucolitiki kana hafu yekeke. Uye iwe unotsamwa zvakare, nokuti haugoni kupinda muhomwe yako yaunoda. Uyezve, kuti ufare, unoenda kuchitoro kune chimwe chinhu chinonaka. Denderedzwa rine utsinye? Kutaura zvazviri, hazvisi zvose hazvina tariro. Pane chinyorwa chakajeka chichabatsira kudzivisa kuora mwoyo kwechando. Iko kudya kwakakwana, nguva dzose muchando.
Yakakurudzirwa kudya muchando.
Mafuta.
Hazvisi nyore kunzwisisa munguva yechando kusiya mafuta, izvo zvinopa muviri nemakori anodikanwa mazviri ikozvino. Mafuta anodiwa zvose zvinomera nemhuka. Mhuka yemafuta yemiriwo - chero mafuta emiriwo: sunflower, maorivhi, soybean, chibage. Mafuta ezvipfuwo aripo mune zvigadzirwa zvemiti, mafuta akawanda. Nenzira, inobatsira zvikuru munguva yechando, mumari yakaenzana, yega, yakagadzirwa nemarori. Mafuta zuva nezuva anowanikwa zvinenge 30 gramu. Panguva imwe chete, zvikamu zviviri kubva muzvitatu zvezviyero izvi zvinofanira kunge zvinomera zvemiti.
MaProteins.
Mumwaka wechando, kudya kwakakwana kwakakwana mukudya kwako kunofanira kuva mune zvakawanda zvakakwana kuti uve neprotein - kubva pane makumi manomwe kusvika zana zana pazuva. Mapuroteni anobatanidzwa pakugadzirwa kwezvirwere, kusakwana kwavo kunosanganisira kuderera kwekudzivirira muviri kune zvirwere. Mukuwedzera, nguva yechando haisi chikonzero chekuzorora, uye tinofanira kuramba tichichengeta misidhari yedu nekutaura. Iwe unofanirwa kudya semuriwo (masheya, maruva), uye mapuroteni emhuka. Mapuroteni mazhinji anowanikwa mumiti yakabikwa yakabikwa. Aya mapuroteni anonyanya kukosha mune zvekuti ivo vari nyore kugadzira uye kumira mumaruva emukati. Mishonga yakadai senyama, hove, mazai, cheese uye cottage cheese ndiyo yakakosha michina yemapurotini. Tinoda kungoyeuka chete kuti zviyero zveprotini zvinoshandiswa zvinofanira kuva zvakasiyana kune varume nevakadzi, uye zvinofanira kunge zvichienderana nekurema uye mararamiro emunhu. Kuwedzera kwepuroteni isina kukwana mumutumbi kunotungamirira pakuumbwa kwemafuta.
Vitamine.
Mavhitamini muzvokudya anofanira kugara aripo, uye munguva yechando kunyanya. Iyo yakakosha inobva mavitamini ndiwo mishonga nemichero. Cheropi: chitsva, chena, yakaomeswa, yakasanganiswa nezvimwewo zvakadaro. Unogona kubika ndiro dzakasiyana-siyana kubva kwavari, kana kuti iwe unogona kuzvidya zvakasvibirira. Inotendwa kuti muzvibereko zvechando, kunyange mavitamine akawanda kupfuura matsva. Mune firiji yemazuva ano kune mafiriji akawanda, saka unogona kuchengetedza mazai ehupenyu huri kukura pawebsite yako, inounganidzwa musango kana kutengwa pamusika. Zvizhinji zvevhitamini C, saka zvakakosha kwatiri isu muchando kuti tirambe tiine hutachiona, mu cranberries, gungwa-buckthorn, chirose, currant, uye Kalyne. Kubva majiki echando anogadzira michero inonaka uye ine utano.
Uyezve, mavitamini C akawanda mumiti yemicrorus uye sauerkraut (mumashure - 150 gramu ine tsika yezuva nezuva ye vitamini C). Uye sauerkraut inogona kuzvikudza pamusoro pekuvapo kweBvithamini, vitamini K uye lactic acid. Mabiko ezvakanaka uye anobatsira e-sauerkraut, anogadzirwa nemafuta ezvemichizha. Iwe unogonawo kuwedzera mazambiringa akaoma, cranberries, maapulo ane machena uye cranberries.
Kuchengetedza kunaka kweganda redu, mavitamini A uye E zvinodiwa. Aya mavitamini ane mafuta akawandisa. Mune karoti, zvakawanda zve provitamin A, asi kuti uwane iyo, unofanirwa kuishandisa nemafuta, somuenzaniso, mafuta yemiriwo kana ukisi wakamu. Nenzira, muzvipukisi zviviri zvemafuta emafuta asina kuwanikwa ane chitubu chezuva nezuva che vitamini E.
Munguva yechando, muviri wedu unotambudzika nekushaiwa kwevhitamini D, nokuda kwekuvandudzwa kwezuva rinodikanwa, iro, sezvinozivikanwa, rakaipa zvishoma panguva ino yegore munharaunda yedu. Mashoko akanaka ndeokuti anogona "kubudiswa" kubva mazai, michero yekurai, cod chiropa uye oily marine fish. Uye usaregeredza chero mukana usingawaniki wekuisa chinzvimbo chezuva nechiso nemaoko.
Iyo inobatsira zvikuru compote yemichero yakaomeswa: maapuro, pears, prunes. Uyewo, vakadzi vakawanda vanoita mishonga yezvokudya zveomumisiki akaomeswa, mazambiringa akaomeswa, prunes uye uchi uye nuts. Vanochengetedza mavitamini nemaminerari anodiwa kuti muviri wedu uvandudze kusagadzikana, kubudirira, kuvandudza basa remuviri wepamuviri.
Minerals uye microelements.
Mukuwedzera kune mavitamini, munguva yechando zvakakosha kupa muviri wako nemaminera uye kutsvaga zvinhu. Kuti uite izvi, sanganisira muzvokudya zvako zvave wataurwa michero yakaomeswa, mazai, maruva akasiyana-siyana ekakichi, miriwo, mbeu yezuva, mbeu dzeesame, dzungu, chero marimu, nyemba, mbatata, avocados, miorivhi, gungwa, gungwa, nyama.
Zvitsva zvinopisa.
Munguva yechando, apo muviri unotonhora kunotonhora, zvakakosha kumubatsira kuchengetedza kupisa kwemazuva. Uye nokuda kweizvi iwe unoda kudya zvakawandisa kune zvakanakisisa zvekudya zvinopisa. Kuti usapisa mucous membrane, usadya zvokudya zvinopisa kwazvo. Iyo yakakwana yakakwana yekushisa inobva makumi mana kusvika makumi mashanu degrees. Iyo inobatsira zvikuru munguva yechando ndeyezvirimwa uye mashokwe ekoko, ragout yemiriwo, dzakasiyana-siyana porridges. Inwa muti mutsva kana herbal tea, compote yemichero yakaoma, michero yemichero nezvimwe. Asi kofi haina kukurudzirwa.
Yakagadzirwa nemiriwo.
Munguva yechando, kana izere mishonga miviri yakanyanya kudarika, zvinokurudzirwa kudya mabikira akabikwa. Zvinogona kubikwa muchoto, kuiswa kana kubikwa, kubika vinaigrette kana imwewo saladhi - muchidimbu, kune zvakawanda zvakawanda zvinonaka uye zvinoshanda mapeji. Chinhu chikuru ndechokuti mishonga yakabikwa inowanikwa mukudya kwako kwechando zuva rimwe nerimwe.
Zvokudya zvakagadziriswa zvakanaka, zvakakosha mumavhithamini, maminera, mapuroteni nemafuta, zvichabatsira muviri kuti uenzane nemamiriro ezvinhu asina kunaka emwaka: kutonhora, kusava nechiedza chezuva, mhepo uye chishu, uye unoda kuchengetedza maitiro akanaka, ganda rakanaka nemvere, kugara wakasimba, vanofara uye vanofara.