Kana mukadzi asingadi kupora uye kuramba achiwirirana kwemakore mazhinji, iye achakwanisa kuisa kabichi mubhasiki, pasinei nokuti chii: maruva, ruvara rwepepuru, chiChinese, broccoli, chichena kana chimwe. Yese kabichi inobatsira zvikuru uye ine zvakawanda zvakakosha amino acids, microelements, mavitamini. Kabichi inobva mavitamini A, C, E, K, PP, U, mavitamini eboka B. Uyewo: fluorine, manganese, zinc, iron, magnesium, potassium, phosphorus, microelements, calcium.
Fiber of cabbage inochenesa matumbo kubva ku slags, inowanzoita kuti muviri uwane zvokudya, inowedzera kudya. Icho chinenge chichibvisa zvose zvisingadikanwi kubva pamapepa emimba.
Antioxidant complexes of kabichi inowedzera hutachiona. Koliflower ine zvinhu zvinodzivisa kuumbwa kwekenza masero kana kuderedza kukura kwavo. A white cabbage sauerkraut nemakroberries e-cranberries, uye akachekwa nemaruva emichero anogona kunyatsozivikanwa anonzi elixir yekubatana.
Gungwa kare rinotora nzvimbo inoremekedzwa, yakazara mune iodine, iyo "inopa" chirwere chetrojeni, nokudaro inogadzirisa kushandiswa kwemashonga emuviri. Nekushayikwa kwehomoni yehutachiona, kutadza kwekufunga, edema, kuneta kunowedzera, uye pano haisisiri runako.
Karoti uye beet - zvichabatsira mukurwisana kunoenderana. Saladhi kubva kwavari inofanira kuzadzwa nemafuta emuorivhi kana kuti sunflower, kana zvisina kudaro mavithamini emiriwo iyi haafaniri kupindirwa nemuviri.
Radish yakafuma mukutsvaga kwezvinhu, ine salicylic uye nicotinic acids. Hasha dzinofamba nayo dzinokurudzira kugadzirwa kweB bile, izvo zvinodzivisa kupera kwezvokudya, uye zvinowanzoita kudyiwa. Icho bile bile acids iyo inotora chikamu chikuru mumatabolism emafuta. Rough fiber rinosimbisa kumira kwebhuku remimba.
Greens, dill, parsley, sipinashi, lettuce - pachake "kukumbira mubhasiki." Idzi idzi dzakaderera-makoriro mbeu (kusvika ku 130 makirogiramu pa kilogram yemafuta). Richine mavitamini A, B, C, K, folic acid uye microelements. Uyewo fluorine, calcium, sodium, phosphorus, zinc, potasium, magnesium.
Zvinokosha Mafuta eparsley uye dill achasimudza manzwiro uye mafungiro, uye saradhi yemidhi yakasiyana, yakapfeka neaple cider vhiniga nemafuta emuorivhi, ichagadzirisa zvakakwana nechitendero hypovitaminosis uye ichava chikafu chinonaka kune avo vasingadi kuva nani.
Zvibereko nemichero
Michero yeCitrus yakazara mavitamini C, A, Boka B, ine fiber, pectin, magnesium, potassium, calcium, folic acid, saka zvakakosha kudzivirira kushaya atherosclerosis uye kuchengetedza chirwere chemoyo. Mushure memahwendefa emabiko ane mutsara "Mezima" anogona kunatsiviwa nezvidimbu zvitsvuku zvearangi kana kuti lemon.
Paunorema, haugoni kuita pasina maapuro. Uyu ndiwo muchero unowanikwa kupfuura wose mumutsara wedu uye unodhura. Muzvokudya zvemukadzi uyo anoda kugara akashandurwa, zvirokwazvo anowa maapuro, nokuti anowiridzira mafuta ekugadzirisa metabolism, kuputsa mafuta anokanganisa (cholesterol), nokuwedzera kuwedzerwa kwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehutundu hwakakosha.
Pears inogona kuwedzerwa zvakachengeteka kumaapuro, ayo ane jira uye anonaka, akafuma pectin. Zvisinei, inofanira kurangarirwa kuti mapeari ane zvinyorwa zvisinganzwisisiki.
Kurasikirwa uremu kunokurudzirwa nemucheka - izvi zvinowanzoitwa multivitamin complexes. Miti yakasviba, strawberries, blubheberries, strawberries, raspberries, currants - aya majiki anosunungura muviri kubva kumafuta nekuda kwehuwandu hwevhitamini C. Mucheka mutsva uye wakanyorova anobatsira.
Berry guru ndiro vhuta, rinoputira itsvo uye ureters, rinobvisa slag. Izvozvo zvinogadziriswa nemavhenekelon action inowedzera kana ichidyiwa ne rye rye.
Nyama nehove
Nokudaro, muhomwe yezvokudya zvemukadzi anoda kugara nguva dzose uye asingadi kudzoka, unoda kuwedzera shiri, saga nyama, nyama yehuta uye yakakora.
Iko kunobva mapuroteni ezvipfuwo ari mazai mazai, anowanikwa muzvokudya kuti uwedzere kurasikirwa. Egg yolk yakazara mu vitamine A uye inocherechedza zvinhu, izvo zvinoshingaira mukuparara kwemafuta.
Hove - chinhu chinonyanya kukosha chekuchengetedza kubatana. Hove dzegungwa dzinoita kuti muviri uve nemafuta anonzi polyunsaturated mafuta, ayo asingasvikiki, sezvo mhuka dzomunhu dzisingagoni kuigadzira.
Aya maAidhi anonzi Omega-3, anowananidzwa muboka re "vitamini F". Fatty acids inobatsira zvikuru mumatabolism emuviri, kusanganisira zvinokonzera mavitamini A, D, E, K. Vitamine, uyewo, inhengo yemakemikari anoputsa makhahydrates, mapuroteni nemafuta.
Ihove yegungwa inobva kune microelements, kunyanya calcium, phosphorus, iodine.
Kana mapuroteni akashandiswa asina kupfurikidza, izvi zvingabatsira kuderedza mafuta ekuchengetedza uye kuvaka masimba akawanda.
Mishonga yakakangwa yemukaka
Usaparadzaniswa nekunaka kwakanaka uye pasina misi yakamukira-mukaka. Mucherechedzo wemukaka wemakwenzi mune zvakawanda muBhitamini B mavhithamini, vanogona kubvisa matumbo emukati, uye ane mabhakitiriya anobatsira.
Cottage cheese ine protein, iyo inonyorerwa nyore nyore nemuviri, sulfure, phosphorus, calcium, saka inogutsa muviri kwenguva refu.
Chikafu chakanakisisa chekuderedza uremu - kottage cheese nemishonga yakasvibirira: akavhara muto mutsva, kuwedzera shuga shoma, uye kugadzirira mashizha akaiswa mumusanganisi. Gadzira zvakanaka magidhi - parsley, dill, sipinashi, lettuce. Cottage cheese tinosanganisa nemidhoro uye tinoisa gomo pachidya, tinoshongedza nemashizha emucheka wadhizha.
Kazhinji kuyerwa, hutano, uye hutachiwana muhutano hwakawanda hunoenderana nehutachiwana hwemukumbo microflora. Saka, zuva rega reusiku unoda kunwa girazi rekufir, iro rinogadzirisa pakarepo matambudziko akawanda.
Tea
Green tea ndiyo inonaka yekunwa yekurasikirwa. Iyo inozadza muviri ne microelements, inopisa mafuta uye isimba yakasimba antioxidant, iyo, inosunga uye inobvisa zvigadziriswa zvisingabhadharwi, izvo zvinogona kuva chikonzero chekuumbwa kwemaronda ekenza.
Iwe unofanirwa kuziva kuti green tea haikwanisi kudhakwa mushure mekudya, inodzosera zvikuru mudumbu, inoderedza marwadzo ayo: chikafu chacho hachina kudyiwa uye chinoramba chiripo. Zvakanakisisa kunwa tiki pakati pekudya kana kuti hafu yeawa imwe mushure mekudya.
Idya zvekukurumidza kuora kurasikirwa
1 vhiki. Maawa mana oga oga kuti adye, kushandura 3 marangi uye mazai matatu akabikwa, somuenzaniso,
08.00 - 3 oranges;
12.00 - 3 mazai akabikwa;
16.00 - 3 oranges;
20.00 - 3 mazai akabikwa.
Pakati pezvokudya, inwa gorosi chai.
2 vhiki. Maawa mana oga oga, idyai oatmeal kana buckwheat porridge. Pakati pezvokudya, inwa gorosi chai.
3 vhiki. Zvose maawa mana ipapo kune michero nemiriwo, muzvikamu zvekunwa tema.
4th week. Enda kune yakasarudzika yemenyu, asi idya hafu yechikamu kubva pane inowanzosvika. Uye, zvechokwadi, green tea! Kana iwe ukapedza kudya, chiitiko chichava chinoshamisa!
Bakery products
Zvinowanzofungidzirwa kuti kuti uremerwe uremu, unofanirwa kupera zvachose chingwa. Asi izvi hazvifaniri kuitwa. Rye yechingwa, vanokanganisa, zvokudya zvechingwa nechingwa nebazi - inobva kune fiber uye B mavitamini.
Nenyuchi uye zviyo
Kubvira pazviyo zvinosarudza oatmeal uye buckwheat.
Buckwheat ine 11% protein, iyo inopfuura kupfuura mune imwewo zviyo. Yakazara, iwe unogona "kugara" kwemazuva mashoma.
Zvokudya zvemuongorori anoyevedza Olga Sumskaya ane bhajiro yeghakheheat (pasina mafuta, shuga, munyu) uye gorosi yezuva 2 kana 3. Anomubatsira kuti arambe aine uremu hwakakodzera. Mutariri Natasha Koroleva, akakurumbira nokuda kwechimiro chake chakanakisisa, anosarudza pirkwheat peji yezuva rokutsanya.
Oatmeal ine mavitamini E akawanda, iyo inokonzera kubereka uye vechidiki.
Oatmeal porridge, yakabikwa pamusoro pemvura, inoshumira se sorbent yepanyama, inovhura mucous membrane yedumbu.
Muzvakagadzirwa nemashizha (soy, nyemba, peas) kune phytoestrogens, zvinhu zvakafanana mukugadzirirwa kumadzimai evanhukadzi zvepabonde. Miti yemichero inopawo mapuroteni emiriwo.
Varikusimbisa uye vanotsigira hutachiona hwemudzimai muhutano huripo. Uye mahomoni, zvakare, achatarisira kubatana kwechimiro chevakadzi uye runako. Iko kunocherechedza, kuti pamutambi wenhairi yenyuchi uye yegorosi peas thin thin and stomachs.
Mafuta nezvinonhuwira
Zvose zvishandiso zvakakosha kuti urambe hwakanaka uye hukama hwakasarudzwa, chii chatichadya chikafu? Ichokwadi, zvinonhuwira nezvinonhuwira.
Cinnamon, cilantro, tarragon, sage, ginger, mint, rosemary, thyme, basil, bay leaf, black and red pepper inovandudza metabolism mumuviri uye inopa kunyange zvakadyiwa zvakadyiwa zvinonaka uye kunakidza kwakanakisisa.
Doardard uye horseradish inobudirira kuchenesa mishonga yeropa kubva kune cholesterol, kuwedzera kupararira kweropa, garlic ine zvimwechetezvo.
Uta hunenge huri anphrodisiac - hunowedzera mikana yepabonde uye libido. Mutsva weeii soup ndeyevaFrench, vasingafungi upenyu hwavo vasina rudo.
Kunhuwa nemiti inonhuwira uye zvinonhuwira zvokudya zvinoda kupfeka zvakanaka. Kunyanya kunofanira kupiwa mafuta emuorivhi. Kukosha kwaro hakugoni kuve kwakanyanya kusimbisa zvose pakurasikirwa kwekurema uye nekudya kwakakwana. Maorivhi nemafuta emuorivhi, sezvenyanzvi dzawana, zvinobatsira kuora muviri, kuderedza cholesterol muropa, kuisa zvinyorwa zvinogadzirwa nemarashi nemafuta mumuviri.
Iye zvino tava kuziva kuti zvii zvaunoda kuti udye kuti urege kuva nani. Izvi zvakagadzirwa zvakanaka zvakakwana pakudya kwakakwana kwemhuri yese uye kuchengetedza kubatana kwako. Hapana achazoramba ane nzara nekusarudzwa kwezvinhu zvakadai. Usatenda mutsara wemutauro uyo mukadzi angave akachenjera kana akanaka. Sezvo mutemo, vakadzi vakanaka vakangwara, nokuti kuitira kuti varambe vakaderera uye vakanaka pane imwe nguva, mumwe anoda unhu, simba, ruzivo uye unyanzvi.