Banana haisi chete inonaka, asiwo chibereko chinobatsira. Mukuwedzera, bhanana inonwisa muviri, naizvozvo yakakodzerwa nekurasikirwa nekurema. Kunyange zvazvo bhanana ine zvakawanda zveakoriyumu, pamwe chete nemishonga yehuchi, kudya kwakadaro kuchava kwakabudirira.
Iko kunofanirwa kutarirwa mupfungwa kuti mukaka-bhanza kudya kunoreva chikwata chemono-kudya. Izvi zvinoreva kuti muviri wako uchagamuchira chete izvo zvinhu zviri mubhanana nemukaka. Asi zvinhu izvi hazvikwanisi kuti zvive zvakasikwa zvemuviri, saka zvakakosha kuwedzera kutora dambudziko re multivitamin. Uyewo, kudya kwakadaro kunokurudzirwa kusatarisirwa kwenguva yakareba kupfuura vhiki. Mune zvimwe zviitiko, mazuva matatu akakwana.
Kubatsirwa uye kusagadzikana kwekudya kwebhanana-mukaka
Chimwe chezvakanakisisa zvekudya kwakadai ndechokuti bhananisi nemukaka zvine zvakawanda zvakakosha zve microelements uye mavitamini. Banana inowedzera mavitamini A, E, uye C. Iyo inewo sucrose, glucose uye pectin. Ichi chibereko chinonaka chinoshandiswa zvinokosha: iron, zinc, potasium, phosphorus, magnesium nezvimwe. Zvechokwadi, mumwe nomumwe wedu akacherechedza kuti mushure mekunge rimwe bhanki richidya, kunzwa kwenzara kuchagara kwenguva refu. Uye zvose nokuti mubhanana ine zvakawanda zve starch Ikletchatka.
Mawanikiti emukaka anodya zvakanaka anokanganisa matumbo, uyewo anonatsa muviri wedu kubva panjodzi. Potassium, iyo iri mumabhanana, inokurudzira kushandiswa kwezvinhu, uye izvi zvinobatsira chaizvo pachiganda chemuviri. Mukuwedzera, hatigoni kubvumirana nechokwadi chokuti mabhanana anodya zvakanakisisa kupfuura mupunga-kubikwa buckwheat. Asi munyaya iyi zvinhu zvose zvakasiyana.
Kufanana nemichero yakawanda, bhanana ine mishonga yemishonga. Vanachiremba vanokurudzira kuti iwe unosanganisire mhanza yemabhanki muzvokudya zvako kune avo vane matambudziko nehutano hwemwoyo. Mukuwedzera, bhanana yakaita kuti tive nesimba, izvo zvakakosha kune vana, vemitambo uye vanhu vanoshanda.
Vasikana vakawanda vanotya kudya bhanana, nokuti vanozviona sepamusoro-calori. Ichokwadi, izvi hazvisi izvo. Mumwe apuro ane mapeji anopfuura zana, uye mune rimwe bhanana, kubva kune 72 kusvika ku 135 makori. Sezvaunogona kuona, bhanana haisi yakasiyana zvikuru mumakorori. Nokudaro, usatya zvimwe mapaundi, izvo zvinonzi zvinogona kubva kubhanana. Zvakakosha kuziva uye kunobatsira zvakakwana mukaka. Iyi inwa ine magnesium, potasium, phosphorus, calcium nezvimwe zvinhu. Zvose izvi, nekushandisa nguva dzose, zvinobatsira pamasimba emazino emapfupa, uye anogona kuderedza marwadzo muzvibatanidzwa.
Chivi chega chekudya kwakadaro ndechokuti kudya kunowedzera. Havasi vasikana vose vachakwanisa kudya kwemazuva mashomanene chete mabhanana, mukaka, cottage cheese kana kefir. Panguva yekudya kwakadaro, muviri wako haungagamuchiri nhamba yakakwana yemapurotini, mafuta uye makhahydrates, pamwe nezvimwe zvinhu zvinobatsira. Kungofanana nedzimwewo kudya, bhanana-mukaka wekudya mune zvimwe zvinopesana:
- kusagamuchirwa kwega kwega kune zvekudya;
- chirwere cheshuga mellitus uye kuvapo kwezvirwere zvisingaperi;
- pamuviri kana lactation nguva;
- itsvo, chiropa kana chirwere cheGI.
Zvakanakisisa kutaurirana kune chireyiro usati watanga kudya. Izvo hazvikurudzirwi kuitisa kudya kwakadaro kakawanda kanopfuura kamwechete kwegore.
Kugadzirira sei kudya
Zvakakosha kusarudza mabhanana akanaka. Bhanana inofanira kuibva. Iwe haugoni kutenga chibereko chisina kunaka, sezvavari kunyanya kuwedzerwa uye kunokonzera mamiriro okunze emagetsi kuunganidza. Inorambidzwa zvachose kushandisa shanje mabhanana pane itsva bhanana, sezvo inowanikwa katanhatu kakawanda. Mukuwedzera, chero nguva ipi zvayo yegore, unogona kuwana nyore nyore mabhanana mune chero dhaka.
Kusvika pakugadzirisa uremu kwaibudirira, kutenga mabhanana emidenga yakareba. Bhanana inofanira kunge yakave yakajeka ruvara rwejena uye ine ganda rakapfava. "Veji bhanana" ine ruvara rukuru rwemavara uye ruvara.
Zvokudya zvose zvinoda kutanga kugadzirira muviri. Usakurumidza kubata kilogram yebhanana uye unwe navo nemarita emukaka. Chokutanga, ronga zuva rekutakura: tei, zvicherwa zvichiri mvura, kefir. Kwezuva rimwe, inwa zvishoma kudarika maviri litita emvura yakachena. Zuva rinotevera mushure mekutsanya kwezuva, unogona kutanga kudya kwebhanana-mukaka.
Mapepa ehutano hwakanaka-bhanana
Zvokudya zvinoenderana nemukaka
Zuva roga roga rinobvumirwa kudya zvisingasviki kune mabhanana matatu uye kunwa zvisati zvitatu magirazi emukaka. Iyi nhamba yezvokudya inofanira kugoverwa muzvokudya zvitanhatu: mangwanani-ngwanani, masikati, masikati, masikati chaiwo, kudya kwemanheru, uye kudya kwemanheru. Somugumisiro, iwe uchawana hafu yegirazi yemukaka uye hafu yebhanana, kudya kunzwira tsitsi. Pakati pezvokudya, unofanira kunwa mvura zhinji: mvura, yakanatswa, herbal tea, green tea. Kutenda kudya uku kunokwanisika kurasikirwa nemakirogiramu matatu kusvika mana.
Kune zvakasiyana-siyana, unogona kugadzirira cocktails kubva mumukaka nebhanana. Mune blender, funganisa nhamba inodikanwa yezvigadzirwa, uye iwe uchawana kunwa kunonaka uye kunonwisa.
Zvokudya zvakagadzirwa ne yogurt kana kefir
Kusiyana kwakadaro kwekudya kunogadzirwawo kwemazuva matatu. Kusiyana chete ndekwokuti pane mukaka iwe unoda kushandisa yogurt kana yoghurt. Kwezuva iwe unogona kudya tribanan uye kunwa magirazi matatu emisi yakasviva-mukaka.
Zvokudya zvakabva pane kushandiswa kwezvinhu
Nhamba yezvibereko zvinoramba zvakafanana. Zvisinei, zvigadzirwa zvinogona kushandiswa. Chimwe nechimwe chikafu chinofanira kutora chimwe chigadzirwa: bhanani imwe chete yekudya kwekudya chamangwanani, kudya kwekudya kwakakwana kwemukaka kwemasikati, bhanana kwemasikati, kirazi yemukaka kwemasikati, nezvimwewo zvakadaro. Misi inogona kushandiswa ne yogurt kana kefir.
Kudya nekuderera zvishoma nezvishoma mumiti
Zuva rimwe nerimwe unofanira kuderedza nhamba yezvigadzirwa. Usakanganwa kuti chikafu chinofanirawo kugoverwa muzvokudya zvakawanda. Zuva rokutanga - matafura matatu emukaka uye mapeji mapfumbamwe, zuva repiri - mairi maviri emukaka nemabhanana matanhatu, zuva rechitatu - imwe litisi yemukaka nemabhanana matatu.
Mazuva manomwe ekudya
Kubatana nekudya uku, zuva rinogona kubvisa kirogiramu imwe chete. Zuva roga roga, unogona kudya kirogiramu imwe nehafu yebhanana uye kunwa mairi maviri emvura (chai, mvura). Nekudya kwakadaro, zvakakosha kuisa mazai muzvokudya zvako. Asi rimwe zuva iwe unogona kudya kwete kupfuura imwe yai.
Bhokisi rekurai rinodya pamwe nekottage cheese
Cottage cheese yakanyatsobatanidzwa nebhanana. Kutevedzera kudya kwakadaro, iwe uchafananidza kusanganisa bhanki nezuva rekottage cheese. Somuenzaniso, pamazuva asinganzwisisiki unoda kudya cottage cheese chete (300 g) uye imwe mazambiringa mazambiringa, uye kunyange kunyange - mabhanana matatu uye matatu magirazi emukaka. Kana iwe uchida kuwedzera nguva yezvokudya, ipapo mumazuva mamwe uwedzere 200 magamu e nyama uye imwe yei.
Nenguva refu-bhanana-mukaka kudya
Nguva yekudya iyi inogona kunge iri mwedzi. Zvisinei, zvakakosha kutevera mitemo yakati:
- Kumbomira nguva dzose inofanira kuva nemvura nemabhanana;
- Kubva pane zvekudya kwavo zvinokosha kubvisa zvachose furawa ndiro, pastries, sweets uye chokoti. Kana uchida kudya, sarudza mabhanana;
- Zvokudya zvemazuva ano hazvifaniri kunge zvisati zvasvika makumi masere masikati masikati, apo zvinokurudzirwa kuenda kunorara mushure memazuva eusiku;
- Panguva yemasikati, zvakakosha kudya kudya kwakadai: hove, mazai, hukui uye chimwe chikafu chakazara muprotheni;
- Panguva yezvokudya, zvakakosha kusiya zvachose zvinwiwa zvinodhaka, kusvuta, kusvuta fodya uye kuchengetedza, uye kubva pakudya zvinofungidzirwa;
- Zuva rinobvumirwa kudya kanenge mabhanana mashanu kana matanhatu.
Iyezvino unoziva kuti unogona sei kurasikirwa nemutoro zvinonaka nekubatsira kwekudya kwebhanana-mukaka.