Kunze kwechando chikuru, kunze kwewindo pane zvose zviri kukura nekurova, shiri dziri kuchema, uye mafungiro aripo zero? Uye zvinoratidzika kuti muviri wakawira muhusiku hwemhepo uye chirwere chinoramba chiri shamwari yako nguva dzose? Nenguva ino yegore, mamiriro acho ezvinhu ... yakangoita. Asi kupa mu melancholy hazvina kukodzera. Tichabatsirwa nenzira dzakajeka dzekunatsiridza mafungiro uye hupenyu kuburikidza nekudya kwakakodzera. Mushure mezvose, izvo zvatinodya zvinokanganisa hutano hwedu!
Kutanga pane zvose, hazvina kukosha izvo zvatinodya, asiwo maitiro atinozviita.
1. Pakati pekudya usaedza kukurumidzira, unakidzwe zvakazara kunhu uye kunakidza kwezvokudya zvako zvaunofarira. Inzwa kufara kudya.
2. Chifukidzo chepeta kana chimwe chinhu chezvokudya chinofanira kuva chine marangi kana chhizha, zvinoita kuti zvive zvakanaka mukati mekudya. Kana iwe uine zuva rakaoma kubasa, isa bluu kana ruvara rwemavara pamahombekombe, zvichabatsira kuti uzorore.
3. Dzorera kudya kwekudya muchiitiko chakakosha, usataura pamusoro pezvinetso nekudzvinyirira, teerera kumimhanzi inonakidza, ratidza chiedza chemakenduru akanaka.
4. Inwa 1.5 litita emvura zuva rimwechete, sezvo kunyura kwemuviri kunogona kukanganisa mafungiro kwete nenzira yakanakisisa. Edza kuderedza kushandiswa kwekofi, tei uye cola. Zvinoshamisa sezvo zvingaratidzika pakutanga pakutanga, muzvizhinji zvakakura zvinoshungurudza.
5. Usasimuka mangwanani-ngwanani, inopa simba rinodiwa kwezuva rese. Kana iwe usingadyi chero chinhu mangwanani kana kubata bhu nekofi painoenda, muviri haugoni kuwana mishonga inofanirwa uye ichave yakasviba. Muchiitiko ichi, panguva iyo iwe unenge uchitsvaga kuva nechikafu, kudya chimwe chinhu chinotapira uye chepamusoro-calorie, uye izvi zvinokuvadza kupindira mune shuga yeropa uye recessions energy. Chakudya chakanangwana chakanaka chine michero, cottage cheese kana yogurt nemichero yakaomeswa.
6. Pane pane zvokudya zvitatu zvakawanda, zviri nani kuronga 5-6; iva nechokwadi chekuwedzera kwemazuva masikati uye masikati, uye usiku unwe kirasi yemukaka kana yogurt. Saka iwe uchadzivisa kuurayiwa kwenzara, uye simba rinokosha richachengetwa zuva rese.
NDI PAMUNOGONA KUITA SENYIKA?
Vitamine nemaminerari vanoita basa guru kana iri mafungiro akanaka uye mafaro anofara! Nzira huru yekuvandudza mafungiro uye hupenyu huwandu hwakawanda hwezvinhu izvi mumuviri.
Vitamini C inofanirwa kuti kuve nekuita simbi (zvakakosha pakuona mafungiro akanaka), inowanikwa mumaricrus, kiwi, pineapple, parsley, broccoli uye pepper.
Vitamin E uye selenium: tibatsira muviri kuti utarame nekunetseka mupfungwa uye mupfungwa. Mitsva: gorosi mafuta emajeri, zviyo, mazai, sipinashi, soya, anyanisi, tuna, tomato.
B mavithamini anobatsira kuwana simba kubva kune shuga inouya nechikafu, kunyanya vitamini B12, iyo inobatsira kugadzikana uye pfungwa mupfungwa. Zvinyorwa: mbiriso ye brewer, mhuka, nyama, maruva, marisi, mazai, zviyo zvegorosi.
Magnesium, calcium uye zinc ndezvechitatu kurwisa blues. Magnesium inozivikanwa seyamaminera ekudzivisa kushungurudzika, inovandudza mafungiro, inobatsira kubatwa kwe calcium, inoshandura shuga muhutu. Sources: zviyo, zviyo zvegungwa, chokoti yakasviba, soy, almonds uye walnuts. Calcium inopa simba, uye zinc inowedzera kufungisisa uye inovandudza chiyeuchidzo.
Potassium: inotora basa rinokosha mubasa remutambo wenheyo. Yakagadzirwa mumamatate, mabhanana nemimwe michero.
Iron: zvakakosha kugovera mishonga yemuviri nemweya. Kuvhiringidza kunokonzera kuneta. Sources: mussels, nyama, chiropa, sipinashi, apricots dzakaomeswa, oats.
10 MITSAI YEVAKAZI
Oranges. Paunenge uchitungamirirwa nekudzvinyirirwa, kudzivirirwa kwomuviri kunowanzoonekwa kuderera, izvo zvinokanganisa zvose zvakanaka mumuviri nepfungwa. Mune nguva yakadaro, inonyanya kukosha kubhadhara ne vitamin C, kusakosha kwechikonzero chinokonzera kuora mwoyo. Oranges dzakapfuma mu vitamini iyi, pamwe ne folic acid uye zvimwe zvinhu zvinokonzerwa nehutachiona.
Uchi. Iyi mishonga yakagara ishandiswa kurwisana nekushungurudzika, uyewo kugadzirisa basa remwoyo. Muchi, huputi hwehuputi hunowedzera, hunoita kuti mwoyo uve nechimiro uye kukurudzira kupararira kweropa. Ini Bhanana. Ichi chibereko chakazara mu vitamini B6, chinodiwa pakugadzirwa kwe serotonin. Vane zvakawanda zve magnesium, potasium uye fiber.
Anyanisi. Mune mavara ayo, anonisi anoita zvinonakidza, zvisingatauri kuti kudzvora kwacho kwakanyanya kubva pane imwe nzira inonakidza. Zvisinei, kana iwe uchiwedzera kune iyo soup kana yechipiri kudya, ichapa zvinhu zvayo zvose zvinozorodza. Anyanisi anobatsira kuponesa mishonga.
Leaf saladi. Mune mishonga yevanhu, inoonekwa sedative. MuMiddle Ages yakashandiswa sechinotsiva opium. Ipaiti yevirusi saladi nemafuta emuorivhi wekudya kwemanheru inokunda kusuruvara.
Misi, kottage cheese uye yogurt. Zvigadzirwa zvemiti zvine acid, izvo zvinovandudza kugadzirwa kwe serotonin, hormone yemufaro. Kuti urege kuzviputira nemamwe makoriki, sarudza mafuta mashoma.
Apples. Zvinonyanya kudyiwa, kunyanya kana zviripo pazvisina matumbo, kuenzanisa muzinga we shuga muropa uye mubhadharo nesimba. Hazvishamisi chirevo cheChirungu chinoreva: imwe apulo pazuva - uye hapana matambudziko!
Cocoa. Zvimwe zvidzidzo zvinoratidza kuti chigadzirwa ichi chinowedzera kugadzirwa kwe serotonin, hormone inodzora mafungiro. Kocoo inokonzera mafungiro akanaka uye inoita uropi.
Red fish. Iyo inozivikanwa ine omega-3 fatty acid. Masayendisiti akaratidza hukama hwakananga pakati pekushaiwa kwake uye kuora mwoyo.
Strawberries. Inosanganisira fiber, iyo inobatsira kuchengetedza uye kuronga shuga yeropa, zvikuru inoderedza kusagadzikana.
MENU MUTSVENE.
Zvokudya zvekudya kambamangwana
Tea ine mukaka wakavhenganiswa + 50 gramu yekottage cheese + 1 peach
Kocoa nemukaka + 2 kiwi
Tea inemononi + mbiriso kubva pazviyo chingwa neuchi + 2 pcs. akaomeswa apricots
Kafi nemukaka wakaoma + oatmeal
Herbal tea + muesli nemukaka
Zvokudya zvemasikati
1 apple
1 mafuta-asina yogurt
1 girasi rinopinjwa jisi rearangi
1 bhanana
200 g strawberries
Zvokudya zvemasikati
Green saladhi nemafuta emuorivhi + salmon yakagadzirwa nemucheka wakabikwa
Mushonga wemichero neminopinashi + hukui mukaka wakabikwa neapuro
Nyeredzi yevhavha + mbeu yebhinzi + 1 machena
Green saladhi neonikisi + chiduku cheganda + 1 bhanana
Hove yehove + lenzi nemucheka + 2 tangerines
Sarudzo dzemasikati masikati
Girazi rejusi jisi + 6 pcs. almonds
1 yogurt + 2 pcs. oatmeal cookies
1 apple + 4 walnuts
1 girasi reananamate jisi + 50 gramu yekottage cheese
2 kiwis
Zvokudya zvemanheru
Saladhi kubva kumatato (3 tomato, 20 g anyanisi, mafuta omuorivhi) + mazai mazai ane zucchini + 1 peari
Trout baked with mushrooms + steamed broccoli + 1 apple
Sipinachi ne ham + veal fillets + 1 yogurt
Rudo rwe zucchini pamwe nematato + cod yekutengesa + 1 kiwi
1 chikamu chehuku + yakabikwa mbatata + 3 pcs. prunes