Nenzira, pasi pekudya hazvirevi kurambwa kwenguva pfupi kwemamwe michina, asi mutemo mukuru wezvokudya, izvo zvinofanirwa kuteverwa muupenyu hwose. Izvi zvinonyanya kukosha kune vanhu vanotambura nerudzi rwechipiri chirwere cheshuga.
Mvumo yemiti
Pasinei nekudya kwakasimba kune vane chirwere cheshuga, urongwa hwezvokudya zvinogona kudyiwa hwakazara. Kuti zvive nyore, tichazviparadzanisa muzvikamu zvakasiyana.
- Muzvizhinji zvisingaverengeki, unogona kudya miriwo yakasvibirira, yakazara mufiber, sezvo ine mvura yakawanda. Makaroti, beet, kabichi, makomkoni uye tomato zvinogona kudyiwa sezvamunoda, heunowo mushwa. Asi nemapatata unofanirwa kuve wakanyatsochenjerera.
- Tea nekofi inofanira kudhakwa pasina shuga. Uye nokuda kwekugadzirisa zvimwe zvinwiwa unoda kushandisa pasi-koriori shuga vatsigiri.
- Chikafu uye mishonga yemisi zvinogona kudyiwa chete-pasina. Asi munyaya iyi, kushandiswa kwavo kwakanyatsogadziriswa. Saizvozvowo, zvakakosha kuita nechingwa, cheese uye nyemba.
Uye zvino pamusoro pekudziviswa
Sezvaunogona kuona kubva pane zvakanyorwa pamusoro apa, kudya kwechirwere cheshuga mellitus zvingave zvisingatyi sezvazvingaita sezvinoonekwa pakutanga. Asi zvakadaro zvakakodzera kufungisisa uye, kana zvichibvira, kusaisa (kana kuti zvishoma zvinopedza kushandisa) zvimwe zvokudya. Zvamusingagoni kudya nechirwere cheshuga :
- Butter, kirimu yakasviba, kamuti uye kottage cheese ane huwandu hwemazana emafuta
- Mayonnaise, margarine uye chero mhuka dzemhuka
- Nuts uye mbeu
- Zvishandiso zvinosvuta uye ne-michina (chiropa, itsvo, mapapu, mwoyo)
- Yakabviswa zvachose kubva mukudya kwe confectionery uye kunwa zvinotapira. Muzviitiko zvakawanda, unofanira kusiya zvachose doro.
Gadzira menyu
Tinopa muenzaniso muduku chete wekudya iwe unogona kuzvigadzira iwe pachako. Muzvigaro pedyo nechingwa chimwe nechimwe, muzana wehuwandu hwezvokudya zvakaverengwa zuva nezuva zvicharatidzwa. Mutemo mukuru wezvokudya zvakadaro unowanzo, asi hazvina kukwana. Muenzaniso wekudya kwechirwere cheshuga :
Breakfast breakfast. Oat porridge pamvura. Iwe unogona kutora buckwheat (25%).
Chipiri chekudya chamangwanani kazhinji chinowanzoitika maawa maviri mushure mekudya kwekutanga. Idya magiramu 100 e-fat cottage cheese (15%).
Kudya. Nokugadzirisa, gadzira gorosi yemiriwo, zvakare pamusoro pemvura. Iwe unogona kuwedzera pamwe nekoko yekudya kana nyama yakabikwa uye une snack ye vinaigrette (30%).
Iyo nyoka inotanga mushure maawa matatu kubva masikati. Iye, akakodzera zvakakwana chero michero (10%).
Kudya kwakanakisa kupedza maawa mashanu usati warara. Iwe unogona kubika omelet kana kuira (kuisa kunze) hove nemimiriwo (20%).
Awa imwe nguva usati warara, kana iwe uchinzwa nzara yakasimba, iwe unogona kunwa girazi remukaka kana kefir.
Zvimwe zvinorayirwa zvechiremba
Kune vanorwara nechirwere cheshuga, zvinokosha kwazvo kuti varambe vachiongorora mazinga ega shuga. Nokudaro, kana uchida kurongedza kudya kwako nechimwe chigadzirwa chitsva, iva nechokwadi chekuongorora shure kwaizvozvo kuti uzive chokwadi kuti zvokudya zvitsva hazvizokuvadzi.
Vamwe havafungi hupenyu hwavo husina kutapira, uye chirwere cheshuga chinokonzera kuva kutambudzika kwechokwadi. Nenzira yakanaka, mune zviwanikwa zvezvino unogona kutenga makiki, uye kunyange mashokokiti mashekeri evanhu vane chirwere cheshuga vanobva fructose.
Sezvo vane chirwere cheshuga ivo pachavo vanoti, chirwere hachisi mutongo, asi pane nzira yehupenyu. Nokudaro, kunamatira kune kudya uye kushandisa muviri, iwe unogona kugara wakakura kwazvo kwenguva yakareba.