Chido chisingaregereki chokudya ndicho kutanga kwechirwere. Inofanira kurwiswa nekutsungirira nekutsungirira. Nzira yekuita izvi, inopa mazano kumudzidzisi weKiyi Tamara DZUBA.
Mushure mekudya, usambogara patafura. Kumubvunzo: ini ndazara here? - Mhinduro maminitsi makumi maviri mushure mokudya. Kugutsikana nekunzwa nzara hakuiti pakarepo - kurega kubva pakudya nekunzwa kusagadzikana kwezvokudya. Kufamba kwenguva pfupi mushure mekudya, kunyange kufamba kwemaminitsi mashanu, kuchawedzera manzwiro evanhu.
Usambofa uchingomira - iwe uchadya zvakawanda. Dzivisa chero, kunyanya kwenguva pfupi, kudya - shure kwekudya, iwe wose uchawana maitiro ako akadonha ...
Usamborega kudya kambani. Ndiye iye anofarira maitiro emasabolism uye anokurudzira kupisa kwemafuta.
Kwekudya chamangwanani, unofanira kudya zvakakushwa zviyo zvezviyo - oats, gorosi, rye. Vitamini B, iyo yakazara muzviyo, inodzivisa kuiswa kwemafuta mukati memuviri uye kuchengetwa kwemvura mumuviri.
Oat inobhururuka inokurumidza kukudza muviri uye inobatsira kuderedza uremu. Vanononoka kudyiwa mudumbu, uye haungatongonzwa nzara kwenguva yakareba.
Gorosi bran iri nani kubika: dururira girazi remukaka wakaderera wakakanda mafuta, kuvhara muhorera uye kusimbisa maminitsi gumi nemashanu.
Vaya vanogona kudya kudya, vanofanira kuchinjwa, kudya kwemazuva matatu pazuva kwekudya kwemasikati pazuva. Kana iwe uchinzwa nzara, usavhunduka - zviite chikafu chinowedzera. Apuro yakakodzera, kirasi ye yogurt kana yogurt. Vanodzima kudya kwavo uye vanozvidya. Paunodya maapuro, iva nechokwadi chekudya mbeu dzose. Mune mbeu yemapuro, tsika yezuva nezuva yeododhi iripo. Anodzora chido chekudya.
Muchikwama chako pane nguva dzose unofanira kugara uine maapuro akawanda, kabichi mashizha, karoti. Chedza ivo zvishoma nezvishoma, zvakakwana-ipapo nokuda kwekuita satiation iwe unoda zvokudya zvishomanana.
Halfu girasi yeparsley muto inokuita kuti ukanganwe nezvemaawa maviri. Kufanana kwakadaro kuchenesa muromo neminanzi mvura, iyo inogona kutengwa pamapromita kana kunyorerwa iwe pachako: boka reminti pagirazi remvura.
Inonyengera inonyengedza kudya kwekudyiwa kwezvibereko zvemuonde uye plums. Hafu kikilogiramu yemafuta matatu, ubike kusvikira mvura yakadzika kusvika 2,5 litere. Inwa hafu yegirazi musati madya nemichero.
Kana iwe uchida kudya - shandisa chipuni chekaka rakagadzirwa nemafuta.
Pinda muzvokudya zvako zvezuva nezuva - nyemba , peas. Vanovandudza kugadzirisa uye nokukurumidza kuzadza dumbu. Mbatata, yakabikwa mu "yunifomu" kana yakabikwa, inobatsira zvikuru.
Kana iwe uchida pasta, usakanda mapfumo pasi pavari. Asi uzvidye usina nyama uye usina mushonga, unogona kuwedzera cheki duku nemiriwo.
Usashandisa zvisina kufanira ndiro iyo iyo yakawanda shuga inosanganiswa nemafuta: keke, zvingwa ...
Miti - yakasvibiswa, yakabikwa, yakabikwa - inofanira kupfekedza menyu yako yezuva nezuva. Kudya kwavo kwezuva nezuva hakusi pasi pe 300 g pazuva.
Kana usati watya, kunwa girazi rejisi rinotapira kana maminitari , zvakakosha kugutsa nzara chikamu chichaderedzwa nechetatu.
Nokuti sandwiches edza kuparadzira mafuta, kana kuti zviri nani - margarine. Salads inoshandiswa kuzadza mafuta akaonda kana yogurt yakachena. Kazhinji kazhinji gadzira mishonga yakakora.
Inobatsira zvikuru kudya kwekofi - kurega chiyero chayo kune makapu maviri asina shuga.
Kwekudya kwemasikati, pasina nguva 2 maawa asati avata, zvakakosha kudya miriwo ine nhindi yenyama. Amino acids iri munyama panguva yehope inoita kuti mahomoni anopisa mafuta.
Wati wambonetseka here kuti chii chikonzero chekurasikirwa kwema teas, maitiro ekuderedza muviri, mapikisi anorambidza kudya? Zvese dzinomutsa basa remarumbo. Utano hwake hunoenderana nemamiriro ake ezvinhu. Hazvishamisi kuti French inotaura kuti "kunaka kunotanga nedumbu" ...
Utumbo hunoda zvokudya zvakasvibirira mumiti yezvinomera. Vanowedzera peristalsis. Rye yechingwa yakakura, porridge - buckwheat uye pearl bhari, michero - maapuro, plums, kunyanya miti, miroti - karoti, beet, mavarai ezvinyoro - izvo zvose zvinokonzera motokari yehutumbu. Fiber ya kabichi inobvisa kunyange cholesterol yakawandisa kubva mumuviri.
Muvengi anonyanya kupisa ndeyegariki. Bvisa matatu garlic cloves uye udururire girazi remvura yakabikwa muchitonho. Mune rimwe zuva kuvharirwa kwakagadzirira. Tora kikapu tisati tarara. Iwe unogona kungomedza imwe clove yegariki zuva, pasina cheku. Achabvisa zvirwere zvose zvepathogenic uye anobatsira kurarama nechido chisingaverengeki.
Manzwiro erara anokonzera kuzvidzora kwakadaro: kwemaminitsi mashomanana, chengetedza zviduku zvemukati weminwe pamucheto pakati pemuromo wepamusoro nemhino.
Kwekanguva awa, munhu anogona kukanganwa nezvekudya basa rakadaro: simira pamberi pezindo rakazaruka, makumbo - hupamhi bwepamhizha, maoko - mudenga, pamusoro pemusoro wako uye kuita 10 kufema zvakanyanya.
Munguva ye "kusvimha" kubva pakudya kwakanyanya, edza kupfeka zvipfeko zvakasimba kana theteti - iyi ndiyo nzira yakanaka yekuzvidzivirira kubva pamakaro ...
Nekuedza kwakaipa kwekudya kwekudya, iwe uchapedza kwemwedzi miviri - ino inguva yakakwana yeku "kugadzirisa" muviri kuti uwedzere kuderedza.