Kuzvidzora kwekudya paunorema

Zvinonyatsozivikanwa kuti kudya kwakanyanya nechingwa chakanaka kunogona kuzunungusa kunyange zvakanyanya zvakasimba zvezvisarudzo zvako. Zvisinei, kana iwe uchitevera mazano anopiwa pano pamusoro pekuzviongorora muzvokudya mukutora kubvisa kiki yakawandisa, zvino svika purogiramu - iwe ucharasikirwa uremu pasina chibayiro chikuru. Iwe uchakwanisa kutarisa nekugadzirisa zvikanganiso zvinogona kuitika mukudya kwako, uye kuziva kuti chii chaunoshanda uye uye paunenge uine "utera" zviri nyore zvikuru uye zviri nyore kuderedza uremu. Nzira yekutanga kuzvidzora? Heano mamwe mazano.

1. Shandisa zviyereso zvakagadziriswa, uye nyora pasi zuva uye kukosha kwakawanikwa.
2. Edzai mapeji enyu makuru (iyo yebhokisi, chiuno, mimba nemahudyu) necentimita.
3. Zuva rega rega, nyora mubhuku rezvinyorwa zvekuzvidzora zvose zvawakadya uye kunwa mune rimwe zuva.
4. Rongedza mune imwe kamuro yehutatu hwehutano hwemarudzi ose ezvokudya (zvisingarevi kuratidza), iyo caloric zvakagadzirwa nehuwandu hweprotein, mafuta uye makhahydrates mukati maro. Nokuda kweizvi, hazvidikanwi kushandisa matafura ehurukuro, ikozvino paIndaneti unogona kuwana nzvimbo dzakawanda dzinokwana "mabhuku" emakoriyori uye kuumbwa kwezvinhu zvakagadzirirwa zvakagadzirwa uye kunyange zvikafu zvose.
5. Nyora pasi kuti midziyo yakagadzirwa sei (yakabikwa, yakabikwa, yakanyanyiswa kana muovheni, nezvimwewo)
6. Chengetedza zvikonzero nei iwe uchidya zvokudya pane imwe nguva (zvingasarudzwa zvinogona kuva: nguva yenguva yezvokudya, nzara yakasimba, yakanaka kana yakaipa mafungiro, rudzi rwakanaka rwezvokudya, chinonhuwira chinoedza kubva mukicheni, kusuruvara, kunetseka, kunyengedza kwehama, tsika, vanoshanda navo kudya kwemanheru - kunyara kuramba, nezvimwewo)
7. Nyora nguva yenguva imwe neimwe yekudya (kusanganisira kusadya zvisina kukodzera).
   

Mushure mokuongorora zvinyorwa izvi, unogona kuzvipindura pachako kumibvunzo iri pasi apa.

• Iwe hausi kudya zvakanyanya here?
• Ndeipi chigadzirwa chinodyiwa kupfuura?
• Hakusi maekisi akawanda uye mishonga yeupfu muzvokudya zvako here?
• Iwe unodya mhepo yakawandisa here? (Chiyero chacho nechirwere chinofanira kuderedzwa kusvika 2-5 g pazuva).
• Iwe une mavitamini anokwana mukudya kwako here?
• Zvokudya zvako zvakaenzana nenzira yeproteine, mafuta uye makhahydroti zvinyorwa here?
• Chii chinogoneka kuramba?
• Une zvikonzero zvekudya nguva dzose yakanyatsogadzirwa here?
• Ndezvipi zvinwiwa zvinofanira kubviswa?
• Unosarudza nzira yakarurama uye isingakuvadzi yekubika here?
• Iwe haufaniri kudya rini, panguva ipi?
• Ndekudya zvinokurudzira iwe kudya zvakanyanya (kunakidza chido) hazvibviri here?
• Iwe unonzwa kunzwa kwakakwana nokutora pasi-koriori, asi zvokudya zvinokosha (mbhizha yakasvibirira, michero, mabriji) kana kushandisa zvishandiso zvine simba-simba?
• Wati wakaramba candy, shuga, chokoti, nezvimwewo here?
• Iwe unorega zvachose kunwa doro here?
• Zvokudya zvako zvakaderedza nhamba yemafuta emhuka uye yakawedzera huwandu hwemiriwo yemafuta (kusvika 50% yehuwandu hwemafuta)?
• Iwe unodya mvura inenge inopfuura 1 litre here?
• Iwe unowani hupenyu hwehutano? Kuvandudza iyo - chiratidzo chechiito chekudya kana zvisingaiti kunze kwekuratidzwa (kuora kurasikirwa), zvino mukati -kudzorera muviri wose.
• Wadya kanomwe pazuva, pane imwe nguva uye munzvimbo yakanyarara yakadzikama?
• Kangani zuva pazuva waive nechido chokudya uye wakakunda sei?
• Ndezvipi zvakawandisa zvawakaita pakushanyira kana pane imwe nguva yezororo, uye sei mumazuva anotevera wakaruramisa kuburitswa kwakabvumidzwa?
• Wakakwanisa here kuwedzera motokari yako nhasi?
  

Ndinocherechedza kuti kuzvidzora kwakanyanya kurangwa, kunobatsira kukurira hypodynamia uye kusakundwa nemiedzo yokudya.

Mazuva mashomanana ekucherechedza kwakadaro achaitika uye iwe uchakwanisa kurondedzera shanduko inofanana. Semuenzaniso, kunwa tiyi pasina shuga, kudya chingwa kubva muhupfu hwakakwana, kuramba zvingwa uye pamwe chete, kwete kudya shuga, kuti usabvisa ice cream, sandwiches, sausage uye zvimwe zvakakosha-koriori zvokudya kubva pakudya, kune mimwe miriwo uye michero mumhando yakasviba kana pasina , usashandisa frying yekubika, pane 2-3 mazai (yolk) pavhiki, usashandisa seasonings, gravies, kunwa kofi pasina kamuti, nezvimwewo.

Kutakura kuzvidzora kwakadaro uye kugadzirisa kwechokwadi kubva pane kukanganisa, iwe pakupedzisira uchaenda kune imwe nzira inonzwisisika uye yakarongeka yezvokudya.

Nhanho dzinotevera dzinotevera dzichakubatsirawo:

• Paunenge uchigadzirira kugara pasi patafura, dzoka zvakare: "Ini ndichanyatsodzora maitiro angu!";
• Edza kupedza nguva yakawanda uchidya, zvishoma nemaminitsi mashanu, kuti usakurumidza kuedza kudya.
• Tora nguva pfupi uchidya;
• Chengeta zvokudya zvako nguva yakawanda zvichibvira uye zvakanyatsojeka;
• Usaverenga, usatarisa TV, usagara pamakombiyuta uye usataurirana uchidya, sezvo izvi zvinoderedza kutonga kwekudya kwekudya uye iwe unogona kudya zvakawanda kupfuura zvaunoda uye kupfuura zvaunoda;
• Edza kusarudza zvokudya zvinenge zvishoma maekori;
• Shandisa mahwendefa maduku, ipapo zvikamu zvadzo zvicharatidzika kwauri kupfuura zvazviri chaizvo. Uyewo izvi zvinogadzirwa nemavara mavara;
• Itai kuti zviduku kana zvachose zvirege ma mayonnaise, ketchup uye michina yemabhizimusi;
• Usagara pasi mushure maawa matatu usati warara;
• Simuka pachiyero mangwanani oga oga mushure meimba yega, asi tisati tadya mangwanani uye tigadzire uremu hwako;
• Ipa hurukuro yakaderera kune yakaderedzwa-yakagadzirwa kana yezvokudya zvakasviba;
• Mushure mokunge uchinzwa uine hutsvene, rega kudya;
• Nguva nenguva uronga kuti udzikinure uye "mazuva ane nzara" mazuva.
  

Saka, nokuda kwako kuzvidzora pamusoro pezvokudya zvinobudirira, unoda:

• Ita runyora rwezvikanganiso zvavo mukudya;
• Zuva rimwe nerimwe remazuva mashanu kubva ku7 kusvika ku7 kuti aite zvigadziriswa;
• Zuva roga rega, nyora zvishoma kukundwa mudhidhiyo yekuzvidzora.