Kutsanangura kupesana kwakadaro kuri nyore. Chimwe chido hachina kukwana. Izvo zvinodiwawo kuziva kuti ungaita sei izvi nekutevera mitemo mitemo. Unhu nehutariro hwehupenyu hunoenderana nezvimwe zvinhu, izvo zvinotanga, kutanga, zvose zvakakwana, kudya kwakakodzera, maitiro ekushanda nekuzorora, kuita basa. Uchenjeri hwekare hwekuMabvazuva hunoti: "Tiri zvatinodya". Ndizvo zvakajeka, zvishoma uye zvakanyatsogadziriswa zvinotsanangura kuti sei upenyu hwedu hunoenderana.
Chikafu chakakwana muhupenyu hwevanhu chinoita basa rinokosha, uye ndicho chinhu chikuru chekugara kwenguva refu, hutano hwakanaka uye mafungiro akanaka. Mabhuku akawanda, zvinyorwa, mapurogiramu ezerevhizheni, hurukuro dzeyanyanzvi uye vekudya zvekudya vanozvipira munyaya iyi.
Zvokudya zvatinodya zvinofanira kuva zvakanyanyisa, izvo zvinoreva, zvine zvakakwana makorikiti, mapuroteni, mafuta uye makhahydrates, uye mavitamini nemaminerari kupa muviri wedu nesimba uye zvinhu zvakakosha pakuvaka uye kuvandudza mishonga nemasero. Zvichida zvicharatidzika sechishamisa uye kunyange zvinoshamisa, asi kana iwe uchibhadhara zvakaringana kudya kwakakwana muupenyu hwemunhu kubvira pakutanga, zvizhinji (hongu, zvizhinji) zvirwere zvinowanikwa mukukura zvinogona kudziviswa. Saka, kuitira kurongedza kudya kwakakodzera, zvinotevera zvinotevera zvinofanira kuonekwa.
Nheyo yekutanga muupenyu hwemunhu inofanira kunge iri nguva dzose. Izvi zvinoreva kuti kudya kwekudya kunofanira kuitwa zuva rimwe nerimwe pane imwe nguva yezuva, sezvo tsika iyi inotungamirira pakujekesa kwekufungidzira apo muviri unotanga kugadzirira kudya pane imwe nguva: saliva, bile inogadzirwa, uye gastric juice inobudiswa zvakakosha pakudya zvakakwana kwezvokudya nemuviri. Nokudaro, mafungiro akaumbwa ekugamuchira uye kuenzaniswa kwezvokudya pane imwe nguva yezuva inofambisa basa remuviri wenyama
Nechechipiri inokosha inokosha iyo kudya kwakakodzera kwakagadziridzwa kupatsanurwa, ndiko kuti, kudya kwekudya kunofanira kuitwa kakawanda pazuva: zvinenge zvitatu, uye zvichida kaviri. Uku kupatsana kwemazuva ose ezvokudya muzvikamu zvakasiyana-siyana kunobvumira muviri kuti uwedzere kuutora uye unoderedza mutoro pane nhengo dzekudya. Zvidzidzo zvakasiyana-siyana zvesayenzi zvekare zvakatsigira kuti kudya kamwe kana kaviri pazuva kunowedzera njodzi yezvirwere zvepfungwa nekuputika, sezvo nhengo dzedu dzekudya dzinofanira kushanda nematoro akawanda kuitira kuti dzigadzirise zvakare uye dzive nehuwandu hwezvokudya zvakawanda - zvinetso nehutano.
Chinhu chinonyanya kukosha muhupenyu hwevanhu ndechekuita chechitatu chekusangana kwezvokudya, maererano nezvinodiwa kuti zvive zvakanyatsogadziriswa, izvo zvinoreva, zvine mishonga inofanirwa (mapuroteni, mafuta uye makhahydrates), mavitamini nemaminera muhutano hwakakwana. Kunyanya, chiyero pakati peprotein, mafuta uye makhahydrates zvinofanira kuonekwa mune zviyero zvinotevera: vanhu vanoita basa rebasa rinoda kudya mafuta akawanda nemakrohydrates pamwe chete nemashonga eprotein achienzaniswa nevatungamiri vevanhu vanoita basa repfungwa, rinotsanangurwa nekuti simba redu muviri unogamuchira nekuparadzanisa makhahydrates nemafuta, asi mapurotini anoshandiswa senzvimbo yekuvaka yemuviri.
Mukuwedzera pakucherechedza mitemo mitatu inotanga kutaurwa pamusoro apa pamusoro pekudya kwakakodzera muhupenyu hwehupenyu, zvinokosha zvakare kubatana nemutemo wekuparadzira zvokudya zvakatorwa mukati mezuva nokuda kwezvikamu zvezvinyorwa zvakasiyana. Nezvokudya zvitatu pazuva, zvinonyanya kukosha zvinotevera: kudya kwekudya kunofanirwa kuenzanisira nechetatu chemazuva ose, kwemasikati - zvishoma kudarika chetatu uye kwekudya kwemanheru - zvishoma pane chikamu chetatu chemazuva ose. Panguva imwecheteyo, kudya kwekupedzisira kunofanirwa kuva maawa matatu asati avata nguva.
Icho chiri pamitemo yakadaro yesangano uye hurumende iyo zvokudya muhupenyu hwevanhu zvinofanira kunge zvisingakwanisi. Kuteerera navo kunofanira kuva mutemo. Uyezve, kutevedzera mitemo iyi iri nyore, unogona kuramba uchiwedzera upenyu uye uchengetedze utano kwemakore mazhinji.
Kurongeka kwezvokudya zvinofanira kudyiwa zvinofanira kunge zvinotevera.
Sezvakabva puroteni, kutanga kwezvose, nyama yemhuka (nyuchi nehuku), kottage cheese, mazai emukaka akaviriswa (kefir, bifid), hove, nyemba (nyemba, peas, soy, nuts) inofanira kunge iripo mukudya. Mapuroteni, sezvatinoziva, muupenyu hwehupenyu hunoita basa rinokosha, sezvo muviri uri kuramba uchivandudzwa. Ndicho chikonzero mapuroteni esayenzi anonzi mapurotini, kureva kuti, ndiwo mapuroteni makuru.
Mafuta ndiwo anonyanya kushandisa simba, uye, kuwedzera, mafuta ane mitezo mumuviri anotidzivirira kubva kunotonhora, uye nhengo dzomukati dzinokanganisa mishonga. Mazhinji emafuta anowanikwa mumafuta nemafuta nemafuta, mukrimu wakasviba, kirimu, yenguruve, gwayana. Zvisinei, haufaniri kushandisa zvisina kunaka kudya kwemafuta, sezvo izvi zvinogona kutungamirira kune zvirwere zvepfungwa yemwoyo.
Carbohydrates zviri nyore kuputsika uye naizvozvo inoshandiswa sechinhu chinokurumidza simba. Mazhinji e-carbohydrates anowanikwa muzviyo uye nemiti, pamwe chete nemiriwo nemichero. Nebasa reuropi, makhahydrates anodiwa.
Zvizhinji zvezvinhu zvakataurwa pamusoro apa zvinotora basa rinokosha muupenyu hwevanhu, sezvo ivo vanewo zvakawanda mumaminerari uye kutsvaga zvinhu, zvakadai sephosphorus, magnesium, potasium, sodium, iron, iodine, zinc, mhangura nevamwe vazhinji vanobatanidzwa mumagetsi emagetsi hormone, kureva kuti, vanoita basa rinotungamirira mumatambudziko anoitika mumuviri. Miti nemichero, uyewo chiropa chemamwe mhuka nehove, inewo mavhitamini, ayo, akafanana nema microelements, haasi masimba emagetsi, asi anoshumira semutongi uye anogadzirisa zvose zvinokonzera mishonga mumutumbi pasina kunze. Nokudaro, chikafu chakakodzera hachigoni kufungidzirwa kunze kwezvinhu izvi zviri mune zvokudya.