Asi kunyange kudya kwakanyanya kunenge kusina kubudirira kana iwe usingatambi mitambo yakafanana. Kuti uwane uremu hunobudirira, unofanirwa kushandisa maitiro akaoma, hongu, kutanga, iwe unofanirwa kutevera kudya, kudya zvakanaka, uye panguva imwechete yekuvhima, famba zvakawanda. Zvakakosha kugara uchingisa muviri, kutora mvura nzira. Zvose izvi zviyero hazvizobatsiri kurasa uremu chete, asiwo zvinobatsira kuti uve nemafungiro akanaka. Uyezve, zvakakosha kusvika kuhomwe yakatarwa kuchengetedza, uye nokuda kweizvi zvakakosha kudya zvakanaka mushure mokuguma kwekudya. Mushure mezvose, kuwedzera kwakanyanya kunowanzoonekwa nekuda kwekushaya zvokudya zvinovaka muviri. Kunyanya kutsanya, kushungurudzika kudya, kudya zvakasviba, kudya kwemanheru usati waenda kunorara zvose izvi zvinotungamirira pakuonekwa kweuwandu hwekureruka.
Nzira yekuderedza uremu inofambidzana nekugadziriswa kwemuviri wose, naizvozvo zvakakosha kuderedza uremu, zvishoma nezvishoma kutendeukira kuchiedza chekudya, kuitira kuti usanyanya kusimbisa muviri. Izvi zvinokoshawo kuti tinyatsogadzikana mupfungwa. Kana paunenge uchidya uchinzwa usiri, usingafadzi, saka kudya uku hakukufananidzi newe, unofanira kusarudza imwe kudya. Sarudza kudya kunosanganisira zvokudya zvako zvaunofarira, izvi zvichabatsira kuitevedzera. Heano zvimwe zvezvokudya zvakanakisisa. Zvokudya zveMediterranean ndezvokudya izvo, maererano nenyanzvi, zvakagadzirirwa kuderedza uremu, kuvandudza muviri, uye kunoderedzawo ngozi yehutano hwehutano. Chikonzero chekudya kweMediterranean ndechehove, hove, miriwo, nhamba yakawanda yezvibereko, marimu, rye chingwa. Kubva pamafuta ezvemichizha, mafuta omuorivhi chete - mafuraji maviri pazuva. Chinhu chiduku chezvigadzirwa zvemisi zvinobvumidzwa. Muzvokudya, inenge isina nyama yemiti, kusanganisira chicken. Kudya kweMediterranean kunobvumira kushandiswa kwedoro, zvinoshandiswa zvinopiwa vhiniga tsvuku. Ichi chikafu chinogona kushandiswa kwenguva yakawandisa, nguva inonyanya kukosha, kuti misi yezuva nezuva yakasiyana.
Zvokudya zvezuva rimwechete: kambamambakwedza - michero mitsva, girazi rejusi mutsva kana mvura. Chikafu chekudya kwechipiri: hove yegungwa nemafuta, slice yechingwa. Girazi remvura. Mabiko - maviri akafukidzwa nemiriwo uye mupunga wepunga, saraji inopfekedzwa namafuta omuorivhi, tsanga yechingwa chega, waini tsvuku. Pepper inogona kuchinjwa nehove yakabikwa. Kudya hakuwanikwi. Zvokudya zvinotevera ndezvokudya zve "10 mishonga". Chirevo chekudya ndichokugadzirisa kudya kwako kune gumi zvekudya pavhiki. Asi mhuka yezuva nezuva inofanira kuva nezvinhu zvose izvi. Inogona kuunganidzwa nenzira dzakasiyana, kubika nenzira dzakasiyana, kudzivisa kufarira. Nhamba yezvokudya zvinodyiwa haifaniri kudarika 1.5 kg pazuva. Izvi zvinosanganisira gumi: chicken fillet; mazai; kefir. Kubva pamiriwo - tamati, makomkeri, mavara kana machena kabichi, aubergines, zucchini. Uyewo howa, kubva kunezvibereko - maapuro. Muzuva rimwe munhu anogona kushandisa imwe bhizimusi yakasvibirira, garlic, teaspoon yeuchi, hupuni hwemafuta omuorivhi, chimwe chiduku chechingwa chakadyiwa, jisi remumon, green tea. Zuva rega rega rinosanganisira mukudya kwako huwandu hwemavara - parsley uye dill. Nyasha yekudya iyi, unogona kushaya uremu huwandu hwe 1.5 kg pavhiki.
Zvadaro, muenzaniso weprotini yekudya , inonziwo nyama yekudya. Chikonzero chekudya ichi inyama. Mukuwedzera kune nyama, zvinhu zvinotevera zvinotenderwa mune zvekudya izvi: hove, mazai, miriwo. Kubatana nekudya uku, unofanira kutevera mitemo yakawanda: kutanga, unoda kudya kanomwe pazuva, mune zvikamu zviduku. Chechipiri, haukwanisi kunwa zvokudya nekumwa mushure mekudya, unogona kunwa hafu yeawa mushure mokudya. Iwe haugoni kudya mushure mechinomwe manheru. Kubika kunogoneka mumafuta emaorivhi, mafuta akasara haana kubviswa. Zvokudya hazvisi izvo zvinotevera zvinotengeswa: chingwa nefurawa zvinotengeswa, zviyo zvakasiyana-siyana, miriwo inofanira kubudiswa kubva kune karoti, mbatatisi, gorosi. Zvakakosha kubvisa mazai emishonga, uyewo shuga uye zvinotapira, michero, inotapira uye inokonzerwa nekateksi, doro. Nguva yeprotini yekudya haifaniri kudarika mazuva gumi. Kana kudya kwave kuchivhiringidzika nekuda kwechimwe chikonzero, saka iwe haufaniri kuenderera mberi, sezvo kuputsa kwekudya hakuzotungamiri kune zvaunoda, zviri nani kuzvidzokorora mushure mechinguva.
Chirongwa cheprotein chinoshanda chiri chirongwa cheprotein-vitamini. Kutenda kudya uku, unogona kurasikirwa mapaundi mashanu mumazuva gumi. Chikonzero chekudya ndicho protein uye vitamini. Zvakakosha kubvisa zvachose makhahydrates nemafuta kubva mukudya. Iwe haugoni kudya mayonnaise, ukisi hwakamubukira, marasi akasiyana-siyana, seasonings, zvinodiwa kuti usabvisa munyu kana kuunza kushandiswa kwaro kudiki.
Nhamba yezvokudya inenge kitanhatu pazuva, maawa maviri nehafu maawa. Uye mapuroteni uye vitamine kudya zvinofanira kutorwa zvakasiyana. Kubva kubva kunwa kusvika kuzvokudya kunosanganisira mineral mvura chete, gorosi uye mishonga yemiti isina shuga. Nhamba yemvura inoshandiswa zuva rimwe nerimwe inofanira kunge inenge mairi maviri pazuva. Zvimwe zvinwiwa: mvura inokonzerwa ne carbonate, jisi, lemonades, zvinwiwa zvinodhaka kuti zvisiyane. Nhamba yemafungiro eprotein-vitamini. Idya gorosi remvura yemaminera uye mushure memaminitsi gumi nemaminitsi makumi maviri maviri mazai akabikwa - mapuroteni ezvokudya. Chikafu chekudya kwechipiri - imwe mazambiringa - vitamini zvokudya. Zvokudya zvemasikati: 200-250g yebiki kana kubikwa nyama - mapuroteni zvokudya. Snack: maapulo maviri matsva kana akabikwa - vitamini zvokudya. Kudya, kwete mushure mechitanhatu manheru - 200 gramu ehove yakabikwa kana yakabikwa - protein zvokudya. Maawa matatu vasati vavata - imwe machero-vitamini. Iwe unogona kuisa seprotheni yezvokudya mukutya kwako pasi-fat cottage cheese, cheese, kwete mafuta akawanda echezi. Mvura yakakura, yakabikwa kana yakabikwa inogona kushandiswa sevhitamini yezvokudya: makomkete, beet, karoti, tomato, zucchini, nezvimwewo. Uyewo michero yose kunze kwezvibereko zvinotapira zvikuru, haigoni mazambiringa, bhanana, persimmoni, nezvimwewo.
Kune vanoda mazai emisi kune cottage cheese kudya . Cottage cheese ibhizha rinobatsira, zvinokwanisika kubika zvakawanda zvinonaka uye zvine utano zvikabva pairi. Heino mhemberero yemafungiro ezvokudya zvezuva rimwechete. Zvokudya zvokudya zvemanheru: 30gr yezviyo zvinomera uye 100 ml yemukaka, girazi remvura. Zvokudya zvemasikati: cottage cheese nezvinotapira Bulgarian pepper, slice yechingwa, girasi remuropefruit juice. Kuti uite kamba yekasi neipi inotapira, unoda 200 gramu e-fat-cottage cheese, 100 gramu e-low-fat cheese, 250 magamu eBulgarian pepper, mavara ezvinyorwa kuvaravira, mashizha emavara ehodhi, munyu uye pepper yakasviba pasi. Grate cheese pane grater yakanaka uye fungai nemucheka, wedzisa pepper inotapira, turai mumakumbo, temaiiiiii, munyu uye pepper. Paganda, isa pasi mashizha akashambidzwa uye akaomeswa nemucheka wepa pepa, isa mavharesi kumusoro, ufukidze nevarimi eiii uye zvidimbu zvepire pepper. Kudya: chimwe chiduku chechingwa chega nebhokisi, unogona kutora chingwa kubva chero upi hweupfu uye zvinenge 30 gr yekasa nyama, girazi remvura. Cottage cheese kudya zvinogona kupedza nguva inopfuura kwevhiki.
Pakati pevanhu vanoda kushaya uremu, mono-kudya zvinowanikwa zvikuru. Monodieta inobva kune vamwe mune kuti munhu zuva rose anodya chinhu chimwe chete. Nguva ye mono-kudya ndeyemazuva mashanu, kwete, sezvo muviri usingagamuchiri mavitamini ose anodiwa. Kune dzakawanda mono-kudya: watermelon, oatmeal, aple, lactic, mbatata, cucumber, kefir, chokoti kudya, nezvimwe. Kana uchitevera, somuenzaniso, mukaka kudya, unofanirwa kunwa imwe chete yemukaka pazuva, girazi maawa matatu. Apple kudya - iwe unoda zuva rose kuti udye maapulo chete mune zvakawanda zvisingagumi, iva nechokwadi chokuti unwe mvura yakawandisa: tema kana herbal tea, mineral water. Asi inofanira kuyeukwa kuti mono-kudya kunofanira kusarudzwa, zvichipiwa kubvumira kwechigadzirwa nemuviri. Uye zviri nani kushandisa mishonga yakadai sekutsanya kwemazuva. Zvokudya zvinobudirira zvekurasikirwa kwekureruka zvinodya kudya. Semuenzaniso, kudya kunoenderana neshoko, iyo inosanganisira rizi dzomusango. Rimwe zuva iwe unoda kudya 180gr yemupunga wemizambiringa, 100gr yemichero yakaomeswa, 300gr yemiriwo, imwe yepuniko yeoorivhi, juisi yemuori we saladi. Panguva yekudya kwekuchenesa, zvinokosha kunwa mvura yakawanda yemvura: mineral water, green tea, mishonga yemakwenzi. Iye zvino unoziva zvinhu zvose pamusoro pekudya zvakanakisisa uye kushaya kurasika nzira, kudya kwekudya ndekwako!