1. Zvokudya zvinovaka muviri zvinogutsa zvakakwana zvido zvemuviri zveproteine, mafuta uye mahydrohydrates, zvichifunga nezvemazuva ano nezvekuvhiringidza kwemuviri wezvinhu zvakanyanya zvezvinhu izvi; kupa mavitamini, mineral salts, organic acids nemvura. Iko-mukaka wemiriwo unodya pamwe nekuiswa mazai, hove, nemigungwa yegungwa zvinofanira kusimbisa zvose izvi zvinoda.
2. Kudya kunofanirwa kuve kwakanyatsogadzirwa nezvinhu zvinokonzerwa ne biologically (cardamom, coriander, kumini, anyezi, garlic), iyo ine mazhinji acid acids, mafuta anokosha, zvikamu zvinokonzerwa nemafuta (phytoncides), glycosides nezvimwe zvinhu.
3. Chiyero chezvokudya zvinopedzwa zvinofananidzwa nemari yekushandisa. Uye mukugadzirisa kwekugadzirisa kwekudya, zvinodikamwa kufunga nezvepabonde, zera, maitiro ebasa, basa rayo mauri, mamiriro emamiriro emagetsi, nzvimbo uye nguva yegore. Iyi yakawanda inosarudzwa nekushandisa pasi zviyero.
4. Zvakakosha kuzivikanwa nezvezvakagadzirwa zvezvokudya, makemikari avo, uyewo nzira yekugadzira ndiro. Mbatatisi, somuenzaniso, haibbiki, asi, mushure mokubvisa nzvimbo yakasara ye grater, gurai tuber mumasanganisi, ivaiisa nemafuta ezvemichizha uye fry muchechi yekushambidzira kusvikira yabika.
5. Deredzai kudya kwemafuta emhuka, kusarudza miti yemafuta (anenge 40-50 gm pazuva). Chiremera chinogadzirisa nyama nemikhiqizo yemenyama, yakanyanyisa muto, yakazara nezvinyorwa, shuga, chingwa chakachena, confectionery, uyewo imwe yakakwirira-koriori, asi yezvokudya zvisingabatsiri zvishoma (chingwa panzvimbo yechingwa - chingwa chakabikwa kubva pagorosi kana bhari).
6. Izvozvo zvizadzise kudya kwaunoita nemiti yakasvibirira kana jisi ine enzymatic activity; humb-calorie, rough, unprocessed, asi chikafu chekukosha kwezvokudya zvine zvakakosha zve fiber, nokuti kushungurudza kwenguva refu kwezvinyorwa zvinyorwa zvemudumbu zvine chikafu zvine zvirwere zvepachigone zvechido zvinokanganisa kushanda kwemudumbu. Inofanira kurangarirwa kuti fiber haisi ye-ballast substance. Izvo zvinongodiwa kuti zvidimbu zvekudya uye zvinobatsira kubvisa cholesterol yakawandisa kubva mumuviri. Chimwe chezvikonzero zvekuwedzera kwehutachiwana hweHatrosclerosis ndechokuti zvokudya zvevanhu vemazuva ano zvine zvishoma zvishoma kune zvakakosha. Uye zvakakosha kutumira fiber yezviyo zviyo, izvo zvinoita kuti kuve nekubatsira kwe microflora.
7. Chengetedza hutano hwakanaka hwe-asidi-hwese hwehutano nehuwandu hwezvokudya zve-alkaline. Muzhinji wemiriwo nemichero inogutsa ichi chidikanwi.
8. Zvokudya zvakasiyana-siyana zvinobatsira kwazvo, somuenzaniso, kudurura zvingwa - apuro (2 kg emaapuro pazuva), dairy (1,5-2 l), rice-compote, nezvimwewo.
9. Usadya zvakanyanya panguva imwechete. Majusi ezvipembenene haakwanisi kugadzirisa zvokudya zvakawanda, uye basa remakemikari pachavo rakaderedzwa zvakaderera. Nokudaro, iwe unofanirwa kudya kubva pane mana kusvika kanomwe pazuva. Asi kudya kwekupedzisira kunofanira kuva maawa maviri kana matatu asati avata.
10. Zvakakosha kudya zvokudya zvishoma nezvishoma. Izvi zvinokosha zvakanyanya sezvamunodya. Dzidza kudya pasina kukurumidza, uchitarisa kumajeri emazino uye kutsvaira zvokudya kusvikira inosvika kuva gruel munyoro. Nguva nenguva mira: zvimwe zvichidya zvakakwana? Muviri wedu wakagara nhaka tsika yakaipa kubva kumadzitateguru aro kure - yakagadzirira kuzadzwa nekushandiswa mune ramangwana. Saka usavimba nezvido zvake uye uende patafura nechinangwa chemanzara.
11. Gara uchicherechedza uremu hwako, huchengetedze pahupamhi hwepamusoro nekubatsirwa kwezviyero zvepasi.
12. Shandisa zvakakwana kudya kunotswa (kamwe kamwe pavhiki kwezuva).
13. Edza kuva nechokwadi chokuti ndiro imwe neimwe haina kungobatsira chete uye inonaka, asi yakagadzirwa zvakanaka.
14. Hazvibviri kutenderera kune imwe mhuka zvinokurumidza, hapana chikonzero chekuputsa tsika dzakasimbiswa kwemakore. Kuzvimirira kwema enzyme uye majee ekudya zvinokonzerwa nekugadzirisa kugadzirisa zvimwe zvokudya, chiyero uye ivhu. Kuchinja kusingatarisirwi kunogona kutora utachiona hwekusvitsa, uye ipapo pachava nekushaya simba kwekusimudzira, indigestion, kurasikirwa kwechivimbo mune zvokudya zvakatemwa. Kushandura kudya kunofanira kuve zvishoma nezvishoma, zvishoma nezvishoma, kuitira kuti nhengo dzomuviri wepamuviri dzivakezve basa ravo maererano nezvinodiwa zvitsva. Zviri nyore kutanga nheyo itsva mushure mekushaya nzara (mazuva matatu kusvika matatu).
15. Usati wadya, zvinobatsira kwemaminitsi gumi nemaminatu gumi nemashanu kuti udzidzise kufema, izvo zvinokudzikama, zvinopesana kubva kunetseka uye kuzvidya mwoyo kwezuva racho. Kana iwe wakatsamwiswa nechimwe chinhu, shandisa chirongwa chenguva pfupi chepfungwa yepfungwa mukuwedzera pakufema maitiro. Funga pamusoro pechinhu chinofadza-chiitiko, chokwadi, munhu, funga chinhu ichocho muzvinhu zvose zvayo, kunakidza mafungiro akanaka, kusvikira pakupedzisira kubvisa zvakaipa.
16. Mushure mekudya, zvakakosha kuchenesa muromo wezvokudya zvekudya, nekuishambidza nemvura uye kushandisa mazino, kana zvichidiwa. Zvichida, chikafu pano nechocho chichagara, saka zvinobatsira kuchengetedza mumuromo wako kwemaminitsi gumi nemashanu zuva refu, chew che che gum. Muromo unoramba uchicheneswa, uye saliva yakasunungurwa inosunungurwa inodzivirira basa rezvipembenene zvinokonzera mazino-kuora acid.
17. Zvokudya zvekudya zvokutanga hazvifaniri kutanga. Chikafu chepamuviri ndicho chimiro chakanyanyisa kushanda, chaizvoizvo, chinongogara usiku chete, zvinokurudzirwa kuwedzera kune imwe nguva nguva, yekuwedzeresa musiyano pakati pekudya kwekudya uye mangwanani.
18. Zvokudya zvekudya, kudya kwemasikati uye kudya kwemanheru zvinoshandiswa kune mumwe kana mhuri, neshamwari, mune rusununguko, rwakasununguka. Izvi zvakakosha chaizvo. Uye ndicho chikonzero. Sangano rekugadzirwa nekugoverwa kwejisi, rakapiwa neuropi, rinopfurikidza nehurongwa hwehutachiona hwehutongi, kunyanya, kuburikidza neve vagus nerve. Kuora mwoyo kwehutachiona hunogona kukonzera kusasarudzwa kwehutano hwakanaka uye kutungamirira kuzvirwere zvepachiviri. "Bvisa matambudziko ako ose muimba usati wapinda muimba yekudyira," anonyora chiremba wekuchirungu wechiLungu anonzi Justina Glase, "zvisinei iwe ungamedza mafungiro asina kunaka pamwe chete nezvokudya, zvinoreva kuti zvishoma nezvishoma, asi zvinoramba zvichiita, zvinotyisa." Uye isu tinoda kudya kuitira kuti tiwedzere hupenyu hwedu.