Paiva nehutano hwezvokudya zvakasiyana zvakasiyana muRoma yekare. Panguva iyoyo, mumwe wevanyori vakakurumbira veCelsus wakaita tsvakurudzo pamusoro pemigumisiro yezvokudya pamuviri wemunhu kubva pane zvakagadziriswa zvakatorwa kuti pane kuwirirana kwezvinhu zvakagadzirisa zvakanyanya muviri wemunhu. Kusvikira zuva ranhasi, vanhu vazhinji vakanzwa nezvekudya kwehutano hwakanaka, asi vashomanana chete vanogona kupindura pamusoro pezvazviri. Zvokudya zvinowanzogoverwa muzvikamu zvitatu: mafuta, mapuroteni uye makhahydrates.
Murairo mukuru wehutano hwakasiyana hwakakosha ndiko kushandiswa kwezvikamu zveproteiniti zvakasiyana uye zvakasiyana nemakrohydrate.
I-carbohydrate basket iri nezvokudya zvakazara kwazvo mu-carbohydrates. Izvi zvinosanganisira zviyo, zviyo zveupfu, sweets, zviyo, mbatata. Zvokudya zvinovaka muviri zveChydrodrate zvinonziwo simba rekudya, saka izvo zvinodhaka zvinofanira kunge zviripo mukudya kwevanhu. Mhando iyi yezvokudya inonyanya kudyiwa nemuviri.
Kuproteni tswanda iwe unogona kusanganisira hove, nyama, makungu, mazai. Zvechokwadi, mapuroteni ari mukudya kwevanhu anofanira kunge aripo, asi kubva paanoshandiswa zvakasiyana zvachose anodyiwa zvakakwana nemuviri, saka iwe unogona kuvadya mudiki.
Kuti uwane huwandu hwakawanda hwezvokudya zvakasiyana zvakasiyana, pane mitemo inokosha:
- haibvumirwi kusanganisa carbonic nemiti yakasvibirira muzvokudya: mbatatisi, chingwa, mapeas, mazuva, mabhanana, nyemba uye zvimwe zvinhu zvinokonzera kabhoni nemarangi, pineapple, tomato, mandimu, mazambiringa nemiti yakasiyana-siyana;
- Usatora mapuroteni neakinehydrates zvokudya pamwe chete: hove, nyama, makungu, jisi, mazai uye mamwe mapuroteni ane chingwa, zviyo, mbatatisi, makeke, michero uye zvimwe zvokudya zvegorobhahydrate;
- Hazvikurudzirwi kutora mapuroteni maviri akasiyana zvakasiyana panguva imwe chete: nyama namazai, nyama nemiti, tisi uye mazai, tisi uye makungu;
- Usatora mapuroteni nemafuta panguva imwe chete. Zvinokuvadza kudya mafuta, kamuki nemafuta yemafuta nemiti, mazai, nyama, jisi nemamwe mapuroteni;
- Usatora mapuroteni nemichero yakasvibirira: nutsva, nyama, jisi nemazai ane marinha, mazambiringa, marimu, nemimwe michero yakaoma;
- Hazvikurudzirwi kushandiswa mune shuga yakasanganiswa ne starch: shuga, sirasi, jamu, jelly, michero bhotela, uchi, molasses chingwa;
- Unogona kushandisa rudzi rumwe chete rwemashizha panguva imwe chete;
- Watermelon uye melon inogona kudyiwa chete;
- Inokurudzirwa kushandisa mukaka zvakasiyana.
Muenzaniso wekudya kwezuva nezuva nehutano hwakasiyana hwakanaka:
Zvokudya zvemanheru: porridge porridge, yakabikwa pamukaka wakaoma kana mvura, imwe kapu yetii yakasviba pasina shuga uye 2 kiwi;
Mambakwedza: avharadhi yakasvibirira yakakonzerwa ne teaspoon imwe yemafuta yemiriwo uye apuro imwe;
Zvokudya zvemasikati: broccoli kabichi, gumbo rekuku uye zvimedu zviduku zvechizi;
Snack: pear kana apuro;
Kudya: omelet, yakabikwa kubva mazai maviri uye mimwe mishonga yemiriwo.
Mushure mekushandura kudya kwakakwana zvakakwana, iwe unonzwa uchinge uine simba uye simba, iwe uchavandudza chirwere chekudya uye kusimbisa hutano hwako hwose.