Nheyo dzekudya kwakakodzera Margarita Queen
1. Zvokudya muzvikamu zviduku zvinowanikwa ma5-6.
2. Shandisa mvura yakawanda (jisi, mvura, green tea) pakati pekudya, asi usina kuishamba.
3. Mafuta yemichero panzvimbo pemhuka.
4. Yakagadziriswa ma carbohydrates (sweets, etc.) inoshandiswa neaya ane zvakawanda zve fiber (porridge, michero, mishonga).
5. Zvokudya zvakabikwa zvinofanira kushandiswa nekubika, kubikwa kana kubikwa.
6. Nheyo yezvokudya inofanira kuva "kurarama" zvokudya nenzira yemiriwo yakasvibirira nezvibereko.
7. Kwekudya chamangwanani shandisa pirgi, buckwheat, mbira, rice kana oatmeal.
8. Rimwe zuva pazuva kudya nyama kana hove haisi mafuta.
9. Usabvumira kutsanya. Zviri nani kutora zvokudya zvakadai sechingwa chena, gesi nemvura uye masizi, zvezviyo, michero nemiriwo, nuts uye nyama yakaderera-mafuta.
Izvo zvose mazano ezvokudya zvinovaka muviri Margarita Koroleva anozadzisa zvizere zvinodiwa zvekudya zveWorld Health Organization.
Nechipfumbamwe-zuva rekudya kwekurasikirwa
Pasinei nokuti ichi chikafu hachisi pawebsite yepamutemo yeyi yekudya, paInternet, ichiri kunzi Margarita Koroleva. Ichi chikafu hachisi chekufungidzira, sezvo chinoshandisa kusiyana kwechigadzirwa chinoshanduka mazuva ose matatu, chinoita kuti zvirongwa zvemagetsi zvive zvakanaka mumuviri.
Kutanga kwekutanga kwemazuva matatu.
Nheyo yekutanga kwekutanga ndeye Fig. Inofanira kugadzirirwa manheru, ichichera girazi rekudya mumvura inotonhorera usiku hwose. Mangwanani, mupunga unofanira kunyatsogezwa uye kubikwa kwemaminitsi gumi nemashanu. Mangwanani iwe unoda kudya girazi remupunga wakabikwa. Zvasara zvinoda kugoverwa nenzira yakadai yekuidya zuva rose kwemaawa panguva yeawa imwe chete.
Iyo inobatsira basa rejunga inosanganisira kukwanisa kwayo kubvisa mvura yakawandisa kubva mumuviri, pamwe chete nemishonga inotyisa ye metabolism.
Chipiri chechipiri ndeye mazuva matatu.
Chipiri chekudya kunobva puroteni, iyo nyama kana hove. Kuti uite izvi, unofanidza kubika huku inorema zvishoma pane kirogiramu uye ichiidya zuva rese nekuda kwema 5-6.
Kubudirira kweprotini yekudya mumutsara wechipiri kunobva pakuchenesa kwekutanga kwemuviri nemupunga. Saka, semugumisiro wemagadzirirwo emagetsi kubva kumapurotini, anopinda mumuviri nechikafu, mapuroteni matsva anoumbwa anogona kupinda mukati mukati memasero. Mapuroteni ezvipfuwo anonyanya kukosha mumuviri wemunhu, nokuti anotsigira mabasa anokosha emasero uye anobatsira kurarama pamwe nenyama uye mupfungwa mupfungwa muupenyu hwehupenyu.
Chechitatu yekutenderera mazuva matatu.
Miti inogadzira chikonzero chechitatu chekudya kwemazuva mapfumbamwe. Munguva iyi, nhamba yakawanda yemiriwo inotarisirwa, iyo iyo inodyiwa yakasvibiswa. Asi chikamu chechitatu chinofanira kutaurirwa nekuchenjerera, nokuti kana usati wadya miriwo yakasvibirira mberi, chikonzero chekudya kwakadaro kunofanira kuva miriwo inobikwa muchitsime kana mubiro. Kana zvisina kudaro, iwe unofanirwa kutarisira matambudziko nematumbo.
Kuchenesa muviri we slag dzakasiyana uye ndiyo chinangwa chekupedzisira kwekudya.
Usati watanga kudya kwemazuva mapfumbamwe, unofanira kubvunza chiremba wako, nokuti kwemazuva 9 unofanira kutora yakawanda yemvura (15 g yemvura 500 g wekurema). Izvi zvinokonzerwa nehutano hwevanhu vanotambura nehutano hwepfungwa, uye chirongwa chikuru cheprotein chinopesana nevanhu vane chirwere chepfungwa.
9-zuva rekudya harikurudzirwi kushandiswa kakawanda, uye mushure mokunge rapera kunoda kutevedzera mazano ezvakanaka zvezvokudya zvinodiwa (kuratidza zvakajeka Margarita Queen).