Deredza kudzvinyirira
Kana chiremba asarudza kuti wanyanya kuomeswa, kusanganisira madhiragi, unoda kudya kwakakosha.
Heino mhando yemuenzaniso:
- Breakfast breakfast
Juice kubva kune celery, aple, beet uye kiwi. Low-fat cereal curd. Cocoa. Kubatanidzwa kwejusi zvinokonzera kunopa simba rine mvura. Girasi yakasvibirira, ine yakawanda yemashizha, inodzosera kufamba kwepamusoro, inoderedza zvinetso zveuropi zvakanyanya. Uye cocoa inogadzirisa kushanda kweropa, zvichiita kuti zvidimbu zvipararira zvehutachi mumuviri.
- Kudya
Saladi yemakroti uye kiwi (2 karoti, 2 kiwi, hafu yepere, 50 g ye-fat-fat sour cream). Karoti - mutengi we vitamini A, iyo inokonzerwa nekubatanidzwa nekisiki yakasviba yakazara, zvichibatsira pakuvandudza kwemaonero. Lentil soup (hafu yegirazi yemarori, 2 mbatata, karoti, anyezi, garlic, 20 gramu chezizi, maorivhi, parsley nomunyu). Mushonga une chigadziro chekuchenesa uye inovandudza kupararira kwe cerebrospinal fluid. Zvokudya zvezvokudya nehonye (250 gm of cocktail yegungwa, 100 g yehhandi, pepper, munyu, mafuta omuorivhi, lime). Ika hove yakabikwa yemafuta nemabhandi uye ude rinesi juisi. Zvokudya zvegungwa zvakapfuma mupuroteni nyore nyore, iodine, inobatsira polyunsaturated mafuta acids. Vanowanzosimudzira kushandiswa kwemagetsi, kugadzirisa kushanda kwetachiona gland, kubvisa mutoro wemvura kubva mumidziyo yeuropi. Zvibereko zvakakangwa nemuchero wakasviba (50 g ye prunes) uye yakasvibiswa apricots yakasungirirwa nemarnuts uye inodururira mafuta-fat sour cream). Iyi dessert inobatsira pamubongo wehuropi, hematopoiesis nzira, inokurudzira hutachiona.
- Kudya
Oat pudding (yechina yegirazi ye oatmeal, girazi remukaka, 1 kikapu shuga, 15 g yetirea, sinamoni nomunyu). Ika peji pahafu yehuwandu hwehuta nemunyu, wedzera mukaka wakasara, shuga, sinamoni, rega uite zvishoma kwemaminitsi gumi. Oatmeal ine simba rinoputika, rinochenesa matumbo uye rinokurudzira kugadzirwa kwe melatonin, chinhu chinokonzerwa nehope huru.
Mutambo wemaziso
Dambudziko rakadaro, sekuderera kwemaonero, rinogadziriswa nekudya. Hatidi kumirira kusvikira magirazi akanyorwa kwatiri, kudzivirira ndiyo nzira yakanakisisa yekudzivirira chirwere. Kamwe kamwe pavhiki, ita mabiko emeso.
- Breakfast breakfast
Omelette ane sipinashi (egg, yekamu mukombe wemukaka, 100 g ye sipinashi yakaoma, maorivhi, munyu). Sipinachi inobatsira kuderedza cholesterol, inovandudza kupararira kweropa, inopedza kubata mukati, kudzorera ropa microcirculation. Saladi yematema matema neJerusarema artichoke (1 tomato, 1 artichoke Jerusarema, mashizha emupuri, mafuta omuorivhi, munyu uye pepper kuti tate). Kumatai akachekwa, wedzera Jerusarema artichoke uye greens. Jerusarema artichoke ine probiotic inulin-inobva kune fiber inodya inodiwa yekudya zvakakwana. Lycopene, iri mumatareti, inocrotectant, inopedza matanho anowedzera muuropi, inosimudzira basa remagetsi e-optic.
- Kudya
Mushonga weHoliflower muChirungu (kubika kabichi mumusanganiswa wemvura nemukaka, wedzera yakabikwa muhotela boroora uye kurohwa nekamuki yekisi yolk). Koliflower inowedzera mu vitamini C, kuvapo kwayo kunodiwa kuchengetedza utachiona uye kudzorera zviratidzo mushure mekushanda. Idya iyi inokodzera kuora muviri. Pancakes nechiropa chechipfuwo uye karoti (yakanyorova chiropa uye karoti muKefir, ichipfuura nepakati girazi nyama, isa munyu, uwedze mazai neupfu, fry). Chiropa chechipfuwo chinopfuma musimbi, chinodiwa kuchengetedza hutano hwakanaka hwe hemoglobin, iyo ndiyo inonyanya kugovera oksijeni kumatumbu. Beta-carotene karoti pamwe chete nemafuta yemiriwo inosimudzira kuumbwa kwevhitamini A, zvakakosha kuti zvionekwe. Watermelon-yoghurt dessert (turai mumakumbo emaspiron yevhuti yevhu). Watermelon ine chirwere chinopisa, inoderedza kusagadzikana kwechisimba.
- Kudya
Mushroom mushonga wemafungire (250 g mushwa abikira, wedzera zvakabikwa mumafuta ezvinyoro eiii uye yakabikwa muhotela 1 furawa yepuniki, yakarohwa ne blender, isa magidhi). Zvidzidzo zvenguva pfupi zvevashandi vezvokudya zvakave zvichiratidza kuti mishonga inobatsira zvikuru manheru, sezvo inoshandiswa nyore nyore. Mbeu dzinoshanda se adsorbents ye slags uye chepfu, yemiriwo uye maruva ane mavitamini eE uye D, anodiwa kuti ave nemaonero akanaka.