Nezvinyorwa zvekudya kwemanheru.
Ivhareji usiku usvete hwemunhu maawa masere. Panguva ino muviri haugamuchiri mvura uye zvokudya. Munguva ino munhu ane nguva yekuwana nzara, uye mangwanani mangwanani muviri unofanira kuzadza "simba rekuchengetedza". Kuti udzose chikwata ichi uye uwane simba kwezuva rose, haugone kuita kunze kwekudya kwekudya kwekudya kwakanaka. Kudzivisa kudya kunogona kukonzera kupera kwakakosha mumashuga eropa. Masayendisiti akaratidza kuti kuramba kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemafuro kunotungamirira kukurangarira kusakanganiswa, kunyanya kufunga uye kudzidziswa Chikudya chamangwanani chinokonzera kuwedzera mumwero we shuga muropa uye kudzorerwa kwemasabolism, iyo inovhunduka mushure meusiku.
Kuchengetedza kushanduka kamwe kamwe mumashuga eropa yeropa kunobatsira kugadzira kambani yekudya yakakodzera. Zvakanaka zvekudya kwekudya kwakakodzera:
- Kumbodhi kunobatsira kuzadza muviri nemuviri unoda kutanga zuva rakaoma;
- Zvokudya zvekudya zvezuva nezuva zvine utano zvinobatsira kuchengetedza uremu hwepanyama hwakanaka;
- Zuva roga roga kudya kunotungamirira kumagadziro ezvokudya, izvo zvinokubvumira kuita pasina shanya;
- Kudya kwekudya kwakanaka kwekudya kwemafuro kunoshamisa kunoderedza mikana yekudya kudya zuva rose;
- Kudya mangwanani oga oga, iwe uchadzikisa zvikuru njodzi yehutano hwepfungwa, pamwe nekuitika kwechirwere cheshuga chechipiri;
- Chikudya chamangwanani chinobatsira kusimbisa hutori hwemashure uye shuga yepamusoro;
- Zvokudya chamangwanani zvinopedza kugona uye kuneta kwemazuva;
- Chikudya chamangwanani chinobatsira kuvandudza kuongororwa uye kunokurudzira uropi, izvo zvinovandudza zvikuru basa repfungwa;
- Kuvonga kwekudya chamangwanani, iwe unogona kutora uremu nyore nyore uye kuchengetedza hutano hwakanaka;
- Zvokudya chamangwanani zvinovandudza kunzwisisika;
- Uyewo kubatsirwa kwekudya kwemanheru ndechokuti hupenyu uye hutano hwemunhu hunovandudza zvikuru.
Chii chikafu chekudya chakanaka?
Zvakakosha kuziva kuti chikafu chinoshandiswa kudya kwekudya chamangwanani, chinoenderana nekugara zvakanaka uye mafungiro, uye kubvuma uye basa rekufunga. Nokudaro, kudya kwekudya kwakakodzera kunofanira kuve kwakasiyana. Chimwe nechimwe chigadzirwa chinosanganisira imwe yakaoma mavithamini nemuviri. Kubatanidzwa kwemiti yakasiyana-siyana ndicho chinhu chinoita kuti munhu ave nechikafu. Zvakakosha kubvisa kubva pakudya kwekudya kwechingwa zvakasungwa, zviri nani kuitora pamwe nemiti yakagadzirwa pane grill.
Panguva yekudya kwemafuro, muviri wechikadzi unodya makirogiramu akawanda, asi izvi hazvibatsiri kuwedzera kuwanda. Kuti udye mangwanani, unofanira kugara uchidya zvokudya zvine calcium, iron uye B vitamini.
Hazvisiko kushandisa shanduro yakagadzirwa yakagadzirwa kubva kumigumo yakagadzirwa, zviri nani kubika zvokudya zvakachena. Semuenzaniso, vashandi vezvokudya vanokurudzira kuti vadye peji yekusvuswa. Iko kunocherechedza kuti vakadzi vanotanga zuva ravo nezviyo zvakanyanya kuderera kupfuura avo vanosarudza sandwiches, mazai kana nyama yekudya kwekudya. Zvose zviyo, kunyanya oatmeal, dzakapfuma mu fiber. Kashi, yakabikwa nemukaka wakaoma, inoderedza zvakanyanya ngozi yehutano hwehutano, pamwe nechirwere cheshuga uye chirwere. Nokuedza nekubatanidzwa kwakasiyana kwezvinhu, iwe uchakwanisa kugadzira kudya kwekudya kwakanaka uye kwakanaka kwako.
Zvimwe zvinotevera zvinofanira kuiswa mumutambo wemangwanani:
- Zvokudya kubva mumunda wose, izvo zvakapfuma muvhithamini zvakasiyana siyana nemaminerari;
- Michero mitsva nemiriwo, ine nhamba yakawanda yevithamini, minerals uye phytochemicals;
- Yakanaka, sejiji inotapira, haifaniri kushandiswa;
- Zvakakosha kurega kubika zvikafu uye mashizha.
Chiyero chekoriji chinopedzwa chinokanganisa zera, zvepabonde uye rudzi rwemabasa evanhu. 1100 -1200 makorikori ndiyo inoshandiswa zuva rega rega makorikori. Kana iwe uchideredza izvi kusvika kumazana makoriori, muviri wako haugoni kuwana zvinhu zvinodiwa: calcium, iron, mavitamini nemaminera. Kushandiswa kwemangwanani ezvigadzirwa zvine proteine uye fiber, zvinokubvumira kuti uite nyore pasina kudya kwechingwa kusvikira masikati kana usati wadya. Kuramba kudya kwemanheru, iwe unoshaya muviri wako wezvinhu zvinodiwa zvakanyanya: potasium, calcium, magnesium, fiber uye folic acid.
Hauna kusvibiswa zvizere-gorosi peji inobatsira kuchengetedza chimiro chako chakanaka. Varya porridge pamukaka wekaseti kana mukaka, achiwedzera michero itsva mavari, unowedzera kudya kwevhithamini nemaminera mumuviri. Izvo zvinodikanwa kushandura porridges. Buckwheat, oatmeal uye purogiramu yemupunga zvinongodiwa kuti utange zuva, sezvo ivo vakapfuma mumakhahydrates.
Sandwich rine mafuta uye cheese, uye sandwich ne borosi uye slice ye tomato ndiyo yakanakisisa kudya mangwanani. Kusiyana kuchaunza chikafu kubva mumunda wose nemargarine. Yeuka kuti pate ine mafuta anozara, saka inofanira kuraswa.
Zvakakosha kuisa mu menu yemuchero michero nemajisi kubva kwavari. Izvi zvakagadzirwa zvakanyanya mu vitamini C, pamwe nezvimwe zvinhu zvinobatsira. Inofanira kuonekwa kuti michero inofanira kupedzwa zuva rese, kanenge katatu.
Mazai anonyanya kukosha mapuroteni, asi ivo vari pasi-calori. Pamangwanani ezvokudya zviri nani kudya mazai akabikwa, mazai akaomeswa, mazai akakuvara uye mazai akavharwa. Ichi chigadzirwa chine chirwere chisina ngozi che cholesterol - 213 mg.