Munenge musikana wese mushure mokunge aberekwa anotanga kunetseka pamusoro pechiratidzo chake, anoda kuve sediki kana asati aberekwa. Asi nzira yekurasikirwa uremu paunwisa vana kuti uwane chimiro chako uye usakuvadza mwana panguva imwe chete. Kuti uite izvi, unofanira kuchengeta hurumende yezuva uye udye zvakanaka.
Paanodzoka kubva kuchipatara chekuberekwa, amai vechidiki vanofanira kunyatsotarisa nyaya yezvokudya uye kuongorora kudya kwake. Zvakakosha kuziva kuti hutano hwekudya, huwandu hwehuta hunenge huri kuzvimiririra, asi hunobatsira zvikuru pane hutano hwemucheche. Kutenda kuti mukadzi mukoti anofanira kudya zvokudya zvizhinji zvemafuta kuti awedzere mafuta ane mukaka uye anwe tiyi nekrimu kana mukaka ndeyekusimbiswa kwenguva yakareba. Chimwe chinonyanya kukosha ndeye kuchengetwa kwehurumende yekunwa. Inokurudzirwa kunwa mvura yakachena isina kuvharwa mabhodhoro kunenge 2 malita pazuva.
Mukuwedzera, chikafu chemukoti anofanirwa kuva chikamu chiduku, 5-6 pane pazuva, uye chinosanganisira zvikamu zviduku. Ndapota cherechedza kuti zvakakosha kuti udye mushure memaawa masere musati warara uye zvichida kana irifir, yogurt, yazhenka mafuta ye 1 kana 2.5%. Asi usasunungura kudya kwemangwanani, inofanira kunge yakakwana.
Paunenge uchigadzirira ndiro, edza kuti urege kuedza. Inokurudzirwa kusabvisa kubva pane kudya kwemafuta ose uye zvakabikwa. Zviri nani kubika ndiro yakabikwa, inopisa, kubika muchoto. Zvakanaka, kana kudya kunosanganisira mimwe miriwo uye michero, iyo inogona kuva hafu yezvokudya zvezuva nezuva. Inogona kupedzwa yakachena, yakabikwa, yakabikwa isina mafuta. Asi zvinofanira kuonekwa kuti munguva yekuyamwisa, kwete zvose zvibereko nemiriwo zvinokurudzirwa.
Izvo zvakasiyana nemafuta, sezvavanowedzera gesi maitiro, marangi nemaruva matsvuku nekuda kweiyo mavara ari mukati mavo, michero yakawanda. Dzivisa huwandu hwematamatisi. Uyezve, kuitira kuti uremerwe uremu paunwisa, vakadzi vanofanira kusabvisa kubva pavanodya mazambiringa nemabhanana nekuda kwezvavanonyanya kukosha.
Zvigadzirwa zvekudya zvakakosha zvakanyanya pakurapa kwakanaka uye nekurasikirwa. Asi kirimu yakasviba zviri nani kubvisa pamusana pekukwirira kwayo kwekororiki. Cheese, kunyange zvazvo yakabatanawo ne-high-calorie foods, inobatsira zvikuru, sezvo inowanzobva kune calcium.
Kuti uwedzere kuyerwa, zvinokurudzirwa kushandiswa kwemafuta-mafuta, somuenzaniso, yoghurt, kefir, mukaka nemafuta ane zvisingasviki 1%, maruva - 5%, cheese - kwete kupfuura 30%.
Zvigadzirwa zvekudya munguva yekuyamwisa zvinokurudzirwa kwete kakawanda kupfuura kamwe chete pazuva kwekudya kwemanheru kana kwemasikati. Izvi zvinokonzerwa nechikonzero chokuti nyama yakaoma kugora. Zviri nani kudya nyama yenyama kudarika zvayo. Usabvisa kubva kumidyo yezvokudya, kusvuta zvishandiso, sausages nemimwe michina ine yakakwirira yemafuta nesarti.
Zvigadzirwa zvekudya zvakakosha zvikuru, zviyo zvekukaka mukaka kana mvura. Kushandisa ivo sezvokudya, iwe unoderedza dambudziko remakumbo mumwana. Zvinhu zvakaderera-makorikiti ndezvisiro murairi uye chingwa chegorosi.
Kanganwa nezve "kudya", panzvimbo pavo vanonwa mvura kana mukombe wehayi isina simba, zvichida pasina shuga. Zvakanaka uye zvinokonzerwa nekonikiti, majekiseni akadzikisa zvachose anobvisa kubva pakushandiswa.
Zvakakosha kuramba zvakabikwa, munyu, zvinonhuwira, makedheni, kusvuta, chokoti uye doro, nuts uye mbeu. Zvokupedzisira ndezvokudya zvakanyanya-koriori zvine mazana akawanda emafuta. Kuderedza kushandiswa kweupfu uye kubika. Tevera mazano: imwe mupumburu mumazuva maviri uye chete mangwanani.
Kutaura muchidimbu, zvinofanirwa kucherechedza kuti mararicic yezvokudya zvinoderedzwa kusvika 1500-2000 makoriori pazuva. Kana iwe usina kusimba uye wakaderera, tevera mutsetsi wakadzika wemutemo uyu. Kana iwe wakasikwa nesimba, mukadzi mukuru, saka unodya anenge 2 000 makoriori pazuva. Yeuka kuti kuderedza bhari kuenda kune imwe nzvimbo yakakosha uye kunodya pasi pe1200 makoriori pazuva! Izvi zvinogona kutungamirira pakuderera kwemaitiro ekugadzirisa zvinokonzerwa nehuwandu hwemasvondo ne 45% kana kupfuura. Inokurudzirwa kuti iite maererano nemirairo ye 1500 makoriori, uye zuva rega rega haungagamuchiri zvinopfuura 40 g emafuta akachena. Zvakanaka, kurasikirwa kwako kwevhiki kunofanira kuva kubva pa 250 kusvika 500 g.