Ichangobva kuverenga mharidzo - chikafu neboka reropa hazvina kunyatsobatanidzwa. Makira mana emaropa - mavara mana akasiyana, kusanganisira muzvinyorwa zvegastronomic. Isu takasiyana chaizvo. Tarisai, vanhu vanonzwa uye vanoita zvakasiyana, uye izvi hazvishamisi. Nei vanhu vaviri vanodya chinhu chimwe chete, vachiwana kuwanda, uye imwe inoramba ichitsemuka? Sei isu tose tisinganakidzwi nekodha yemidyo yako yaunoda usingazviisa pangozi yein indigestion? Sei kune mumwe chete ane utachiona kubva kuvanhu vaviri avo vave vachikurukurirana nehutachiona varwere? Sei tichiita zvakasiyana nekushungurudza? Vazhinji vedu tichapindura: "Nokuti isu takagadzirirwa zvizere." Uye ivo vakarurama-kunze kwekuti havasi vose vanoziva kuti ruzivo rwezvemagetsi haruna kuenzaniswa neropa redu. Uye kunyanya - neropa reboka.
Ropa ibvi rinorarama. Ichi ndicho chinhu chinozarura mukova kune nyika isingazivikanwi yemuviri wemunhu. Iko kunokanganisa kugadziriswa uye kudzivirirwa kwezvirwere zvakasiyana-siyana, utano hwepanyama uye hwepfungwa, hutano uye kunyange hupenyu hurefu. Uye kuti isu tinosiyana sei kune mumwe nemumwe mukuonekwa, ruvara rweganda, zvigunwe zveminwe kana hutsika, uye mapoka eropa akasiyana. Vanhu vane marudzi akasiyana-siyana eropa vane zvakasiyana zvachose zvido nemikana. Kunyangwe izvi zvisinganzwisisiki, asi chaizvoizvo. Iro iro boka reropa rinonyanya kusarudza upenyu hwedu. Masayendisiti achangotanga kutsvakurudza munharaunda iyi, asi kuguma kwekutanga kwakakonzera kupinduka kwechokwadi mune zvenyika. Kuziva boka reropa, unogona kudzivirira utachiona nehutachiona hwehutachiona, kuchengetedza uremu hunoda, kudzivirira kuonekwa kwekenza uye chirwere chemwoyo, kunonoka kukwegura.
Zvisinei, ngatitaure nezvekudya. Zvechokwadi, chikafu chakakodzera maererano neboka reropa hachisi chirongwa chezvakaipa zvose. Asi zvakakurudzirwa zvakataurwa nemasayendisiti zvinobatsira mukudzorera kuchengetedza kwomuviri kwemuviri. Nekubatsira kwavo, nguva yehupenyu inotungamirirwa, uye ropa rinonatswa zvinhu zvinokuvadza - lectins (agglutinins). Kutevera zvinokurudzirwa, zvinogona kuderedza kuparadzwa kwemasero panguva yekukwegura, pamberi pezvirwere, zvinokonzerwa kukwezva nzira dzakapindira dzomukati nedzekunze yekurwisa chirwere ichi. Saka, tinopa mazano mune zvinovaka muviri kune vanhu veboka rega rega rega.
1 (0) ropa reboka.
Iyo yakwegura uye ichiri yeboka rakawanda ropa rega, iro rakaumbwa pakati pevanhu anenge makore zviuru makumi mashanu tisati tasvika panguva yedu. Unhu hunonyanya kukoshesa vamiriri vevanhu - iyi ndiyo mhando yemutungamiriri, kana vanhu vanozvimirira. Vanhu veboka rekutanga ropa ropa vane simba rakasimba rekudzivirira muviri uye rakasimba. Iyo pfungwa isina simba ndeyokusava nekushivirira. Uyewo kuchinja zvishoma nezvishoma pakushandura kudya uye zvakatipoteredza zvinhu. Nzvimbo ine hutsinye hwemasimba ehurumende inogona kukonzera masero emunhu uye mazinga mukati meimwe mamiriro ezvinhu. Nemhaka yeizvi, mungozi yekudzivirira zvirwere zvekudzivirira muviri (somuenzaniso, rheumatism) inowedzera. Zvimwe zvirwere zvinowanzoitika: zvinetso neropa, utachiona, ulonda, kurwisa.
Kana iwe uine matambudziko nekurema, iva nechokwadi chokuti thyroid yako gland inoshanda zvakanaka. Dambudziko nehutano hwetrojeni rinogona kutungamirira kune chirwere chemagetsi.
Mishonga inokurudzira kuwedzera kuwanda:
- Gorosi uye zviyo - kushungurudza metabolism, kunopesana nekugadzirwa kwe insulini;
- Mbeu tsvuku - inoderedza calori inowanikwa;
- Lentils - inhibits metabolism;
- Kabichi, Brussels inomera, cauliflower - inokanganisa maitiro ehomoni.
Mishonga inokonzera kuora kurasikirwa:
- Nyama tsvuku, sipinashi, broccoli, chiropa - kukurumidza metabolism;
- Yakagadziridza munyu nemafuta ezvokudya - kuwedzera kubudiswa kwehomoni yehomoni.
Kudya kwakakodzera kune vanhu vane 1 (0) ropa reboka:
Nyama. Nyama yakanyatsopindira muboka iri reropa. Zvisinei, usashandisa zvisina kunaka nyama. Zvakakosha kuchengeta kuenzanisa pakati peprotheni nemakhahydrates anodyiwa kuitira kuti kunyanya kusununguka kwemudumbu asidi hakuitisi kune chironda. Inokurudzirwa zvikamu zve 200 g zvevarume uye 150 g yevakadzi 6 kavhiki. "Inobatsira" nyama: nyuchi, veal, gwayana, chiropa, mwoyo. Usadya kudya mafuta, gorosi, ham, inguruve.
Hove uye hove. Iyo inobatsira chaizvo, nokuti mafuta ehove ane zvakakosha pakuitwa kweropa. Mukuwedzera, mafuta ehove ndiyo inoratidzivirira kudzivisa kurwara kwechirwere chepachirwere (Crohn's disease). Nhamba yakakurudzirwa inosvika mashanu servings pavhiki kupfuura 180g. Mhando dzinobatsira zvikuru dzehove: herring, mackerel, halibut, muto, salmon, sardine, cod. Dzivisa salmon uye caviar.
Mazai nemishonga yemisi. Zvinokurudzirwa kudzivisa kushandiswa kwemichero yemakaka nemazai nevakuru vane 1 boka reropa. Zvisinei, kana iwe usingakwanisi kuita kunze kwemishonga yemakaka uye mazai, kushandiswa kwavo hakufaniri kudarika: mazai mana pavhiki, zvikamu zvitatu zve 60g cheese (neutral cheeses: feta, mozzarella, tofu) uye 1 mukombe wemukaka wakaita sevhiki. Bhodhi rinogamuchirika mune zvishoma. Usingafarirwi: jena uye jesi cheki, mukisi munyu, kefir, parmesan cheese, ice cream, mukaka wose.
Vegetable. Zvinonyanya kukosha ndezvi: beet, garlic, chicory, horseradish, leek, lettuce, anyanisi, parsley, ruvarai ezvinyorwa, dzungu, sipinashi, pepuru tsvuku uye mbatata. Idya zvinopfuura 5 servings zve 200 gramu yemafuta akabikwa uye akabikwa kwevhiki. Iko kune, nhamo, pasina. Kuwedzera kune izvo zvinotadzisa mabasa ehutachiona (Brussels, white cabbage, tsvuku, Beijing, ruvara), iwe unofanirwawo kudya fungi zvishoma uye maorivhi (kuwedzera kukurumidza kugadziriswa), mbatatisi uye eggplants (kuwedzera kwezviratidzo zverheumatic), uyewo chibage, avocado uye tomato.
Zvibereko. Zvizhinji zvinosarudzwa ndezvi "michero" yepamusoro (zvichienderana nemafungiro evamiririri veboka rimwe ropa rega ku acidosis). Izvi zvinosanganisira: plums, cherry cherry, maonde. Mazano anokurudzirwa - kanomwe pazuva pazuva rinopfuura 150 g.Dzivisa kudya zvakawanda: marangari, tangerines, berries, rhubarb uye strawberries (nemhaka yehuwandu hwe acidid), mavhitoni (mavhitononi, mavhoni) uye makokonti (akawanda emafuta akazara.) Mimwe michero havakatsigi.
Zviyo uye pasta. Zvinosuruvarisa, hapasina zviyo zvakakonzerwa zvakasarudzwa uye pasta zveboka iri. Bumbiro risina kwematongerwe enyika rinosanganisira marudzi ose ezviyo uye yefura yega. Zvinogona kupedzwa, asi zvichida kwete kudarika katatu 200 g kwevhiki.
Zvinonhuwira. Inonyanya kukosha ndeye curry, parsley, pepper cayenne uye turmeric. Vanoderedza kushatirwa kweropa rekudya. Dzivisa masaga, sinamoni, nutmeg, pepper, vanilla, vhiniga, ketchup uye marinades.
Inwa. Mhedzisiro inobatsira: herbal teas ane lime uye mint juice, imbwa yakasimuka uye ginger; mineral water; cherry, pineapple nemafuta emapu. Dzivisa kunwa: apuro uye jisi remunondo; kofi, tema tsvuku; soft soft fizzy drinks; mweya yakasimba.
Zvimwe. Kubudirira kwemafuta omuorivhi (kusvika kune 8 maspuniji pavhiki), mbeu yezuva uye maruva anokwezva. Dzivisa kudya: mbeu dzepoppy, nutswe (kunze kwemarnuts), nyemba, lentils, zviyo zvinotapira, oatmeal uye nyeupe chingwa.
Vitamine uye zvinowedzera. Vanhu vane 1 ropa rega vanofanira kupa muviri muviri mavitamini eboka B neC, uyewo calcium, iodine, manganese. Iyo yakawandisa yakawanda ye vitamini E haina kunaka, sezvo inowedzera coagulability yeropa. Yakagadzirirwa kukanganiswa kwemidziyo ye licorice. Inobvisa zvachose kushungurudzwa kazhinji mune boka iri remukanyamuti wegumbo rematumbo.
Basa rechiito.
Zviri pachena kuti kudya hakusi zvose zvinodiwa. Vanhu vane boka rekutanga reropa, sekutonga, vakasimba, vane hutano uye vane tariro yakasimba. Zvisinei, ivo vanofanira kunge vakashanda nesimba kuti vatarise nyore nyore kushungurudzika nekuwedzererwa. Kukurudzirwa muviri mumuviri: aerobics, kushambira, kumhanya, mabhasikoro, mitambo yemvura, kutamba, kufamba kwakasimba. Zvakanaka, zvakakosha kusonganisa mitambo iyi 4 kanomwe pavhiki kwemaminitsi 30-60.
2 (A) neropa rudzi.
Iri boka reropa rakaonekwa paNyika, kuMiddle East, anenge makore makumi maviri nemashanu asati apfuura. Iri ndiro boka reropa rekutanga mazitaji. Vaifanira kutama kubva kune imwe nzvimbo kuenda kune imwe nzvimbo, vachichinja mararamiro avo nekuisa mukati mekudya kwezvinhu zvisingazivikanwi kwavari. Uyewo, kufamba kwemazuva ose kwakashandura unhu hwavo, zvichiita kuti vawedzere kuzvimiririra. Vanhu vane chirwere chechipiri 2 vanogadzirisa nyore nyore kuchinja mune zvekudya uye nemhepo. Vane njere, vane njere, vanoshuva uye vane hanya. Matambudziko makuru ehutano anobatanidza nekudya uye zvirwere zvekuzvidzivirira. Vanhu ava vanowanzoita zvirwere zvebhakitiriya. Zvirwere zvakanyanya muboka iri ndezvi: chirwere chemwoyo, kenza, anemia, chiropa uye gallbladder chirwere, pamwe nevana vane chirwere cheshuga.
Mishonga inokurudzira kuwedzera kuwanda:
- Nyama - isina kunyanya kudyiwa, nyore nyore yakawanda yakafanana nemafuta, inowedzera huwandu hwehupfu muchitachiona chepamuviri;
- Zvigadzirwa zvemiti - zvinopesana nemetabolism;
- Ikoko tsvuku - inopesana nekushanda kwemakemikari, michina inobatsira kushandiswa kwemagetsi;
- Gorosi - inhibitsira kushanda kwe insulin, inoderedza kupisa kwekoriori.
Mishonga inokonzera kuora kurasikirwa:
- Mafuta anomera - kusimbisa kudya, kudzivirira kurasikirwa kwemvura;
- Soy michero - kuwedzera kukura uye kushandiswa kwemasabolism;
- Miti - inowedzera mastabolism, inokurudzira mumukati peristalsis;
- Ananasine - kukurumidza kwekoriori kudya, kukurudzira mumukati peristalsis.
Kudya kwakanaka kune vanhu vane 2 (A) boka reropa:
Nyama. Kune vanhu vane ropa repiri 2, zvinodiwa kuti tisabvisa nyama tsvuku kubva pakudya kwavo. Kudya kwakakodzera inyuchi (huku, kutkey). Kudya: katatu pavhiki kusvika 250 g yevarume uye 150 g yevakadzi nevana. Contraindicated nyama inotonhora yakawanda inosanganisa maitiro e nitrogen, sezvo inogona kubatsira pakuitika kwekenza yemudumbu.
Hove uye hove. Iyo inogamuchirwa yakawanda ndeye 250 g 3-4 nguva pavhiki. Yakawanda inobatsira kune 2 mapoka eropa: carp, cod, mackerel, trout, saumoni (mutsva), sardines nemasokisi (zvakanyanya kudzivirira kenza yemazamu). Hazvibatsiri: caviar, anchovies, crabs, herring, shrimp, oysters, kusvuta saumoni, makemster, flounder uye halibut (iyo mitatu yekupedzisira ine mibhedha inogumbura iyo muchembera yemutsara wemagumbu).
Mazai nemishonga yemisi. Zvizhinji zvekutengeswa kwemishonga zvakaoma kugora. Mukuwedzera, huwandu hwakawanda hwekushandiswa kwemishonga yehuchi hunoita kuti kuwedzerwa kwekugadzirwa kwemanyore mumhepo. Mucus iyo haisi kungowedzera zviratidzo zve asthmatics, asi inobatsirawo kuitika kwehutachiona, kunyanya zvirwere zvekupemha. Kune vanhu vane ropa ra2, zviri nani kutora michero yekurairi nemukaka we soy uye soy cheese, tofu (nyemba yakabhedha). Asi kana iwe usingagoni kuita kunze kwemishonga yemichero, unogona: yogurt uye kefir (150 ml 3 kanomwe pavhiki), mozzarella cheese uye feta cheese (4 kanomwe pavhiki, 60 g), mukaka wembudzi nembudzi cheese (4 kanomwe pavhiki, 60 g) uye mazai (katatu pavhiki). Zvinokuvadza: cheese neyevhu, boroki, mukrimu, muchero, parmesan cheese, mukaka wemhou, cottage cheese uye ice cream.
Vegetable. Miti inobatsira mumaminerari, enzyme uye antioxidants. Zvinoshandiswa kudyiwa zvakasvibirira, kana kubikwa kwepamusoro pemasereji matanhatu pazuva (anenge 150 gramu). Zvizhinji zvinosarudzwa ndezvi: beetroot, broccoli (inoshanda antioxidant), karoti, garlic (antibacterial effect), horseradish, leek, lettuce, onion, parsley, dzungu, sipinashi, zvinokura muBrussels. Dzivisa kudya: marudzi ose epepuru (anotsamwisa gastric mucosa), mbatatisi, kabichi, mushroom, maorivhi, eggplant, kunyanya tomato.
Zvibereko. Zvibereko zvinofanira kudyiwa muboka iri katatu pazuva. Yakakurudzirwa michero: apricots, maonde (yakakwirira ye potassium), majiki, cherries, mazambiringa, kiwi (yakawanda mavitamini C), mandimu, prunes, mazambiringa akaomeswa, pineapple. Zvinokurudzirwa kudzivisa: mabhanana, mangoes, marangari uye tangerines (zvinoshungurudza mudumbu), rhubarb, kokonati uye mavhinga.
Zviyo uye pasta. Iyi ndiyo yakanakisisa inowanikwa yemaprotheni yemiriwo. Zvibereko zvakakurudzirwa muboka iri: zviyo, kunyanya oatmeal uye mupunga, flour ye rye, pasta. Inofanira kudyiwa muhuwandu hwema 8 servings pavhiki (4 pfuti yezviyo, 4 pata pasta), 1 kushanda - 150 g Kana zvichibvira, unofanira kusiya zvokudya zvakagadzirwa (semi-finished products) iyo inogumbura mucous membrane yedumbu. Iwe unofanirwa kudzivisa kubheka kubva muupfu hwegorosi.
Zvinonhuwira. Vanhu vane boka rechipiri ropa rega vanofanira kufunga nezvezvinonhuwira kwete chete sezvinonhuwira zvekuvandudza kutora kwezvokudya. Kurongeka kwakanaka kwezvinonhuwira zvinoshanda se "amplifier" yezvirwere zvemuviri. Yakakurudzirwa zvinonhuwira: garlic, ginger, soy sauce uye mustard. Dzivisa: pepper, gelatin, marudzi ose eviniga, mayonnaise uye ketchup.
Inwa. Tanga zuva nemukombe wekudziya, mvura yakabikwa nemusi wehafu yemononi. Lemon juice inobatsira mukubviswa kwemukasi kuunganidza uye kunokurudzira kudya. Mimwe jisi, kunyanya alkaline, inofanira kupedzwa muhuwandu hwegirazi 5 magirasi pazuva. Izvo zvakakurudzirwa ndezvokuti: apricot, karoti, cherry, mazambiringa, mapapu, chinanasi. Dzivisa marinisi uye tomato juisi.
Mishonga yemishonga inokurudzira kusimbiswa kwechirwere chemuviri chakaremara: chamomile, imbwa yakasimuka, St. John's wort, ginger uye green tea. Kune vanhu vakuru, iyo yakanaka yewaini tsvuku (girazi zuva rinoderedza ngozi yehutano hwemwoyo) uye kofi, iyo inokurudzira kuchengetedza kwejusi rinenge riri mukati. Dzivisa doro, zvinwiwa zvinodhaka zvakasimba, zvinodhaka zvewaini uye zvisiri izvo zvinodhaka zvinodhaka.
Zvimwe . Inofanira kutaurwa maitiro akanaka: maorivhi, anoderedza cholesterol (6 mashupusi pavhiki). Mutsanga, ane "anti-kansa" lectins. Uyewo mbeu yezuva, saray uye rice.
Vitamine uye zvinowedzera. Chinhu chinokosha muboka iri: mavitamini eboka B, C uye E, calcium, iron, zinc, chromium uye selenium. Kubva pamishonga yemishonga inobatsira: hawthorn, echinacea, valerian uye chamomile.
Basa rechiito. Yakakurudzirwa maitiro: yoga, tai chi, simba rokufamba, kutambisa maitiro uye aerobics. Mitambo: gorofu, kushambira, kutamba. Zvakanaka, iwe unofanirwa kuenzanisa maitiro aya mukati me30-45 maminitsi 3-4 mavhiki pavhiki.
3 (B) boka reropa.
3 boka reropa rakaumbwa nevanhu vanhu vanenge makore gumi nezviuru BC mumakomo eHemalaya. Uyu ndiwo mugumisiro wekuchinja-kuchinja kwemuviri kuchinje chemamiriro ekunze kubva kumatsva anopisa eEast Africa, kusvika kunotonhora zvakanyanya mumakomo akakwirira. Iko kushandura kwaifanira kuenzanisa kushungurudzika mupfungwa uye kuwedzera kudiwa kune maitiro ezvirwere zvemuviri. Vatori vevanhu 3 mapoka eropa vanozivikanwa neine simba rekudzivirira muviri, kunyanya kugadziriswa kune kuchinja mune zvekudya uye mamiriro ezvakatipoteredza, urongwa hwehutano hwakanaka uye unhu hwekusika.
Zvinokonzerwa ne: chirwere cheshuga mellitus mumakore ekuyaruka, chisingatauri chirwere chinokonzera muviri, zvirwere zve autoimmune (semuenzaniso, lupus erythematosus), multiple sclerosis, uye zvisingawaniki zvirwere. Asi vanhu ava vanopesana nezvirwere zvekubudirira, zvakadai sekenza uye zvirwere zvepfungwa.
Mishonga inokurudzira kuwedzera kuwanda:
- Gorosi - inononoka kudya uye kusagadzikana kwemasabolism, zvichiita kuti kuwedzerwa kwemafuta, pane kuishandisa semashonga emagetsi;
- Buckwheat, mbeu yeesame, marangi, lentile - inodzivisa kusagadzikana kwemasabolism, kukurudzira hypoglycemia;
- Mbeu - inoderedza kubudirira kwe insulin, inononoka metabolism.
Mishonga inokonzera kuora kurasikirwa:
- Miriwo miriwo, nyama, mazai, mazai emakaka akadzika-mafuta, chiropa - kukurumidza kuita metabolism;
- Tea inobva mu-licorice - inopikisa hypoglycemia.
Kudya kwakanaka kune vanhu vane 3 (B) ropa reboka:
Nyama. Kunyange zvazvo vakawanda vane nzara vanokurudzira kudya dzimwe huku, izvi zvinorayira, zvinosuruvarisa, hazvishandisi kune vanhu vane chirwere chechirwere chetatu. Ichokwadi ndechekuti muropa re shiri dzinowanikwa mumasikironi emasumbu, mazhinji ectin. Izvo zvine ngozi kune boka iri revanhu. Kuunganidzwa kweectin muropa kunogona kuwedzera kungozi yekurohwa kana zvirwere zvekudzivirira. Zvizhinji zvinosarudzwa ndezvi: gwayana, mutambo uye mhuru. Asi, hongu, nyama yenguruve, ham, mwoyo, bhakoni uye huku (huku, dhaka, goose) inofanira kudziviswa. Mimwe mhando ye nyama hairevi, uye inogona kudyiwa. Muzvokudya vanobvumirwa 3 mawaniro ezvokudya zvitsvuku uye zvikamu zvitatu zvekuku (kunyanya mutambo) pavhiki. Kune vakadzi - 150 g, varume - 250 g.
Hove uye hove. Chinhu chakakosha zvikuru chekudya, yakakurudzirwa kusvika ku 5 servings pavhiki ye 250 g.Marudzi akasiyana-siyana anosanganisira: cod, flounder, halibut, mackerel, salmon, sardines, trout. Usashandisa zvisina kufanira: anchovies, crabs, mussels, oysters, kusvuta saumoni, shrimps uye lobster.
Mazai nemishonga yemisi. Vanhu vane ruzivo rwemhando 3 vanogona kunakidzwa nehuwandu hwakazara hwezvigadzirwa zvemiti. Pamusana pekuti "mukaka" shuga, iyo chikamu chechiropa chema-antigens 3-D-galactosamine, iripo mumukaka. Yakakurudzirwa zvikamu: kusvika ma 4 mazai, 4 zvirongo zve yogurt, 5 magirazi omukaka, 5 servings 60 magamu echesi pavhiki. Kunyanya kunobatsira: zvose nyeredzi cheeses, kefir, mozzarella cheese, feta uye mbuzi chechi, yogurt uye mukaka (2%). Dzivisa: blue cheeses (roquefort, gorgonzola, Dor blues, nezvimwe) uye ice cream.
Vegetable . Kune miriwo yakawanda munyika iyo inowirirana neboka 3 reropa: beetroot, marudzi ose e kabichi, karoti, eggplants, mushroom, parsley, marudzi ose epepper. Nhamba yakakurudzirwa ndeyezvikamu zvishanu zvezvimedu zvakasvibira uye zvakabikwa pazuva (1 kushanda = 200 g). Dzivisa kudya: maorivhi, pumpkin, avocado, chibage, radish, tomato. Mimwe miriwo hairevi zvematongerwe enyika.
Zvibereko . Yakarongedzerwa kusvika ku 5 servings yemichero pazuva, 150 gm Bananas, mazambiringa, plums, cranberries, papaya uye chinanaini ndiyo inonyanya kuda. Dzivisa rhubarb, pomegranate uye kokonati.
Zviyo uye pasta. Zvokudya zvinobatsira zvinowanikwa kubva muupfu, oats uye mupunga. Uyewo semolina uye pasta zvinobatsira. Ration - 8 servings ye 200 g pavhiki.
Zvinonhuwira . Yakawanda inoshandiswa: pepper cayenne, curry, parsley, horseradish, ginger. Mukuenzanisa, unogona kushandisa shuga uye unofara chokoti. Hazvibatsiri: clove, amamondi, sinamoni, chimera, gelatin, pepper uye ketchup.
Inwa . Zvinyorwa zvinonyanya kukosha ndeyemishonga yemishonga ine ginger, ginseng, mint, alcohol, sage, rapberry, rosehip, uye green tea. Zvakakosha kumwa juice kubva mazambiringa, papaya, pineapple uye cranberries kune magirasi matatu pazuva. Uye usakanganwa nezvemvura - 1.5 litita pazuva. Dzivisa jira rakatasva, carbonated drinks nemweya.
Zvimwe . Mukuwedzera, kudya kwavo hakugoni kuisa mafuta omuorivhi (6 mashupusi pavhiki), nyemba tsvuku, zviyo uye chingwa chine tsvuku. Asi shandisa sechingwa chakachena chena, cornflakes, lentils, marinari, peanut butter, pumpkin, mbeu nemafuta ezuva, poppy uye zviyo.
Vitamine uye zvinowedzera. Kana iwe uchidya maererano nezvinodiwa, ipapo vanhu veboka rechitatu reropa havadi mavhithamini anowedzera. Mineral, iyo inoda kudya zvakakwana magnesium. Kana paine kusakwana kwekufungisisa nekuyeuka, iwe unogona kutora ginseng uye ginkgo.
Basa rechiito:
Makirasi anobudirira zvikuru aerobics, tennis, kufamba, kushambi, mabhasikoro, kufamba nesimba, kumhanya, gorofu, tai chi, yoga. Zvakakosha kupinda mumitambo zvishoma kana katatu pavhiki kwemaminitsi 45-60.
4 (AB) boka reropa.
Zvinowanzoitika kazhinji. Inowanikwa mu 5% chete yevanhu uye inokonzerwa nekusanganiswa kwe 2 (A) uye 3 (B) maropa emapoka. Vanhu vane neropa rwenhema 4 vanoratidzwa nekuzaruka, kunzwisisika, ivo vakanyatsopinda dhigiridzi. Zvinosuruvarisa, maitiro avo ezvirwere zvekuzvidzivirira ariwo "ane ushamwari" kune akawanda mavairasi uye mabhakitiriya, anoratidzwa mune zvirwere zvinowanzoitika. Iyo yepamusoro yepamuviri haina kunyanya kuoma. Zvirwere zvakanyanya muboka iri ndezvirwere zvemoyo, chirwere chekushaya ropa uye kenza.
Mishonga inokurudzira kuwedzera kuwanda:
- Nyama Dzvuku - zvakaoma kugora uye kunowedzera mumafuta, nokuti zvinokonzerwa nehuwandu hwehuipi muhutachi hwepamuviri.
- Bhinzi tsvuku, gorosi - kuvhiringidza metabolism uye kubudisa insulini.
- Mbeu - inoderedza kushanda kwe insulini.
Mishonga inokonzera kuora kurasikirwa:
- Tofu (nyemba yakasvibirira), maruva nemafuta - kukurumidza kuita metabolism.
- Zvigadzirwa zveminda - kuwedzera kubudisa insulini.
Kudya kwakanaka kune vanhu vane 4 (AB) boka reropa:
Nyama . Kusakwana kwekugadzira asidi mudumbu hakubvumi kudya nyama kakawanda uye mune zvakawanda kwazvo. Izvo zvinorayirwa zvinowanikwa zvikamu zvitatu zvemafuta mashoma ane nyama yakatsvuka pavhiki, uye shiri kusvika kune 2 servings (1 kushumira varume 250 g, yevakadzi nevana 150 g). Inonyanya kukosha ndeye gwayana, mbira uye turkey. Dzivisa nyuchi, ham, nguruve, veal, venison uye zvose zvinosvuta (kuwedzera mukana wekenza yepamu muboka iri).
Hove uye hove. Zvokudya zvakakurudzirwa ndezvishanu servings pavhiki (inenge 250 g imwe neimwe). Zvichida: tuna, cod, mackerel, trout, salmon, sardines nemasokoni. Pasina mazaya, mussels, squid, crawfish, halibut, shrimp, kusvuta salmon uye herring.
Mazai nemishonga yemisi. Mhando dzakawanda dzemishonga yemisi inobvumidzwa. Muvhiki unogona kuwana mazai mashanu, 4 servings yechizi makumi 60 magamu, 4 makapu e yogurt uye 6 makate emukaka. Zvishandiso zvinobatsira zvinosanganisira: brynza, cheese, kefir, mozzarella cheese, yogurt uye kamu. Dzivisa mukaka wose, ice cream, parmesan cheese, bhuruu yebhuruu uye buttermilk.
Vegetable . Miti mitsva ine mavhithamini uye anoongorora zvinhu, izvo zvinoita basa rinokosha mukudzivirira kwepfungwa yemwoyo nekenza. Dzinofanirwa kupedzwa muhuwandu hwepamusoro kusvika 150 g 10 servings pazuva! Zvinonyanya kufarirwa ndeye beet, broccoli, cauliflower, celery, cucumber, eggplant, garlic, parsley, tofu uye mbatata.
Zvibereko . Zvibereko zvinofanira kuva chikamu chinokosha chekudya: kusvika kusvika ku5 servings ya 150 g pazuva. Kunyanya avo vane zvakakura zvevhitamini C (nzira yekudzivisa kurwisa zvirwere nekenza). Zvizhinji zvinosarudzwa: cherry, cranberries, maonde, mazambiringa, mazambiringa, kiwi, mandimu, mapineapples, plums. Dzivisa kudya: bhanana, maaron, makononti, mango, mapomegranati uye rhubarb.
Zviyo uye pasta. Muzvokwadi, hapasina kupesana kwakasiyana. Vanhu vane 4 ropa boka vanogona kupa 4 servings yezviyo uye 4 servings ye pasta pavhiki (150 g yakaoma uremu). Kunyanya kunopiwa kune marudzi ose eiri riye uye upfu - oatmeal, rice uye rye.
Zvinonhuwira . Yakakurudzirwa: garlic, curry, parsley uye horseradish. Dzivisa kuwedzera: anise, cloves, capers, furawa yegorosi, gelatin, pepper, vhiniga, ketchup uye makwende akafuta.
Inwa . Mangwanani anofanira kutanga negirazi yemvura inodziya nemusi wehafu yemononi. Panguva yemasikati, tinokurudzira magirazi manomwe emvura, 3 magirasi ejusi kubva kune karoti, celery, mazambiringa, cranberries, cherries, papaya. Zvimwe zvinoshandiswa nemishonga yemakwenzi ane chamomile, ginger, ginseng, licorice, strawberries uye rosehips. Green tea nekofi zvakanaka. Dzivisa juzi rwemaruva, tei inotapira, zvinonwiwa carbon carbonated nemweya.
Zvimwe . Mukuwedzera kune zvakataurwa pamusoro apa, unofanira kuisa mune kudya mafuta emuorivhi (maspuni 8 pavhiki), marangi, peanut butter, peas, oatmeal, chingwa uye soy bread. Dzivisa zviyo zvemaoko, nyemba nyemba, dzungu, mbeu yezuva uye mbeu dzepoppy.
Vitamine uye zvinowedzera. Chirwere chekudzivirira muviri chakaoma chinoda kuwedzera kuwedzera vitamini C, zinc uye selenium. Pamusoro pemishonga, iyo yakabva ku Hawthorn, echinacea, chamomile uye valerian midzi inobatsira.
Basa rechiito.
Mitambo yakakurudzirwa: tai chi, yoga, gorofu, mabhasikoro, kufamba nesimba, kushambira, kutamba, kutarisa aerobics, kufamba-famba uye kutenderera maitiro pamwe chete 3-4 mara pavhiki kwemaminitsi 45.
Zvinoda kuziva kuti takasiyana zvakasiyana sei. Zvimwe zvinogadzirwa zvinogona kuva zvakanaka kune vanhu vane rimwe boka reropa, uye hazvibatsiri kune vanhu vane rimwe ropa reboka. Uye zvose zvinokonzerwa nekuti mamwe mapoka evanhu akashandura kugara mumamiriro ezvinhu akasiyana-siyana. Zvisinei, nokufamba kwenguva, marudzi ese akavhengana. Zvidzinza zvevagari veAfrica, kuMiddle East uye makomo emakomo eAmaalaya akagara munyika yose, achitora pamwe nawo maitiro eropa remadzitateguru avo. Zvinorondedzerwa, zvokudya uye mapoka eropa hazvina kunyatsobatanidzwa. Ichokwadi, zvakaoma kutevera nekudya kunoenderana neropa rako boka. Nokuti zvimwe zvekudya izvo zvisingabvumirwi zvine mavitamine anodiwa uye microelements. Asi pane zvipfeko zvaunogona nyore nyore kuramba uye kushandura nemamwe anokosha maererano neboka renyu reropa.