Kutanga nazvo zvakafanira kutevedzera mitemo yekugamuchira zvokudya zvakanaka kune vose:
pane zvishoma, asi kazhinji (kanomwe pazuva uye zvakapfuura) zvakakosha zvikuru kupfuura kuzviita muzvikamu zvakakura kangana pazuva;
kugovera kwakakodzera kwezvokudya panguva yemasikati kunofanira kuva sezvinotevera: kudya kwemafuro - anenge chikamu chetatu chehuwandu yehuwandu, yemasikati - 40%, kudya kwepakati pakati pezvokudya - 10%, kudya kwemanheru - 20%;
munyu unofanirwa kupedzwa zvishomanana sezvinobvira - kwete kupfuura zvakakosha pakubika;
mishonga inoputa, mayonnaise uye zvokudya zvekudya, uyewo zvimwe zvokudya zvinoremedza muviri kubva pane kudya kunofanira kubviswa zvachose;
Uyewo, usabatanidzwe doro uye masukisi;
inobatsira kusimbisa mutumbi wekasi nemuchengetedzo wemasango omusango, aronia, mashizha e ashberry, mashizha emucheka uye makaroti akaomeswa. Kushushikana kunogona kusanganiswa, uye tei ichava multivitamin.
Imwe ingadai iri yekushandisa zvinodhaka zvinodhaka zvinobatsira muviri kuti utsungirire kushungurudzika. Izvi zvinosanganisira kwete imwe chete yakashata yakashata (kunyange iyo inopa chibereko chakanaka kana ichidyiwa mumagetsi akakwana). Ichokwadi, kuvhiringidzika kune zvakawanda.
Nhove dzinopesana nekunetseka
Chokutanga, ihove yegungwa ine nhamba yakawanda ye omega-3 fatty acids. Zvokudya zvakadaro zvinoderedza kushandiswa kwemaktokine mumutumbi unobva mauri kubva pakushungurudzika uye kumutsa kupisa. Omega-3 acids inopesana nekugadzirwa kwemakemikari anokonzera kushushikana, taura moyo wemisumbu uye kuisa mutsauko.
Kirasi kabichi kubva kunetseka dzose
Mukuwedzera kune hove, kabichi ye broccoli ichabatsira zvakawanda kubva mukudzvinyirira. Iine zvakawanda zve folic acid uye vitamini B1, inobatsira muviri mumuviri wepamusoro, kuora mwoyo, kuputika uye kurwadziwa kwemisonda. Kunyange mu broccoli, zvakakosha zve vitamini E, potassium uye omega-3 acids - kushandiswa kwavo kuchasimbisa musikana wemwoyo nemidziyo yeropa.
Simudza mafungiro ne calcium uye iodine
Iodine-ine zvokudya zvakare inokosha zvikuru kuti muviri uri munhamo yekutambudzika. Gungwa kare, mamwe maabriji, miriwo nemichero (somuenzaniso, maarangi, garlic, sitirobheni, melon, karoti uye soya), mishonga uye kunyange zvakagadzirwa nemabheka ezviyoka. Iodine ine simba rakanaka pane endocrine system uye naizvozvo inovandudza mafungiro. Mukuwedzera, bromine iri mune gungwa kare inogadzirisa muviri.
Kushaikwa kwemakisikiti mumuviri ndechimwe chezvikonzero zvinokonzera kushungurudzika uye kusagadzikana. Nokudaro, zvigadzirwa zvine calcium, zvinogona kuonekwa sevanorwara. Iyi mukaka, beet, nyemba uye upfu hwose hwezviyo. Asi kunyanya kazhinji kaccium muarumondi, umo munewo mavitamini B2 akawanda, ayo anosimbisa kubudiswa kwe serotonin uye magnesium, iyo inobatsira kusimbisa hurongwa hwekutya.
Egg ye mwoyo nemweya
Choline chinhu chakakosha mumuviri chinogona kukonzera kukanganisa, kuderedzwa kwemajeri uye kunyange kuora mwoyo. Kushaiwa kwekwenline kunogona kuzadzikiswa nekudya mazai. Kunyanya-shandiswa zviyowa, nemhaka yezvinyorwa zveglycine mukati mavo, normalizing pressure uye zvinokanganisa hutano hwemwoyo uye nheyo.
Inonaka uye inobatsira
Uye zvechokwadi, maitiro ekudzivisa kushushikana, uye nokuda kwekusimbiswa kwemuviri wose kuchabatsira kushandiswa kwemichero. Iyo inonyanya kukosha yeiyo inowanika panguva ino yegore mapeari, mazambiringa nemabhanana.
Chimwe chinokosha pakuita muzvokudya uye mazambiringa emichero, imwe michero ine zvinyorwa zvezuva nezuva zvevhitamini C. Uye kana iwe ukacheka chibereko ichi muhafu, uchisasa neshuga uye sinamoni uye ubike mukati mevheni - hazvingobatsiri mukurwisana, asiwo chikafu chinonaka.
Bon appetit!