Munhu wose anoziva kuti munguva yechando tinowanzopora zvakawanda kupfuura muzhizha. Mhosva yeiyi zvokudya zvinopisa (hapachina zvibereko zvakakwana, michero nemichero mitsva), nzira shoma shoma yehupenyu (edza kutamira pano kana une zvikamu zvishanu zvezvipfeko zvinodziya), uye Zororo reMutsva Idzva dzinosiya zvinyorwa zvatiri pamufananidzo wedu. Nzira yekuita sei zvishoma mumwaka wechando? Nokuda kwekudya kwakanyatsogadzirwa kwechando!
Zvokudya zvechando munguva yechando zvakagadzirwa nevana veRussia vane nzara muna 2011. Nyanzvi dzakacherechedza kuti huwandu hwezvokudya, hunozivikanwa pakati pehama dzedu, husina kukodzera zvachose nokuda kwemaitiro edu, uye kunyanya munguva yechando. Mushure mezvose, kudya kwaive kwakaparadzirwa nhasi kwainyanya kushandiswa neAmerican, Japanese uye Israeli masayendisiti. Uye mamiriro okunze munyika idzi anosiyana zvikuru kubva kuRussia. Saka vakadzi vedu vanomanikidzwa kugara pazvokudya, zvichibva pane zvakagadzirwa zvezvinhu zvakanyanya kuoma kuwana munzvimbo dzedu munguva yechando.
Semuenzaniso, muzvokudya zvakawanda zvinorongwa kudya michero yakawanda nemichero. Asi pamashefu ezvitoro muusika tine "rubber" makucheka chete, "plastiki" tamati uye sitirobheri isingasviki. Uye hapana chinhu chinobatsira mukati mavo: kwete kutora, kwete kunhu, kwete mavhithamini. Nokudaro, michina yakadaro haigoni kutorwa sechikonzero chekudya, kana iwe uchigara muRussia uye uchatora uremu muhuchando.
Mukuwedzera, mumwaka wekuRussia ane utsinye, kudya mashoma mashizha lettuce kune ngozi kune utano. Kwete kwechinhu mumamiriro edu emamiriro ekunze akadaro anozivikanwa ndeavo vane pfuma yezvokudya nyama. Asi ivo, zvechokwadi, havazoregi uremu, asi mararamiki ezvokudya muchando anofanira kunge ari pamusoro pekushungurudzika 1200 kcal, sezvakakurudzirwa nemazvokudya zvemafashoni mazuva ano.
Chikonzero chekudya kwechando
Nheyo huru yekudya mumwaka wechando ndeyekuisa zvinopisa zvinotapira mukudya. Uye izvi zvinoreva kuti chikafu, chinobva kune dzimwe maapuro uye saladi chinoenda muzhizha. Uye zvino ndiyo nguva yezvokudya zvinopisa.
Uyewo, nheyo yezvokudya ndeyekuenzanisa kushandiswa kwemiti yakasimbisa dziviriro yemuviri uye kudzivirira kuunganidza mafuta akawanda.
Basa rinokosha mukudya kwechando munguva inotarwa rinowedzerwa nemafungiro epfungwa. Mushure mezvose, isu tinowanzova mafuta munguva yechando, nokuti tinotenda kuti munguva yechando unoda kudya zvakawanda kuti ugare uchidziya. Asi hupenyu hwehupenyu hunoenderana nehuwandu husina huwandu hwezvokudya zvinodyiwa, asi nehuhu hwahwo. Nokudaro, iwe unoda kugutsikana mumuviri wako kuti kudya kwakanaka uye kwakaringana kuchaita kuti zvose zvinenge zvichengetedze mumuviri uye kurasikirwa.
Iko kunofanira kuyeukwa kuti kudya kwechando kunenge kusati kwagadzirirwa kuratidza kuora kurasikirwa. Inosanganisira kuderera nekugadzirisa kuderedza uremu, anenge 2-3 kg pamwedzi. Nyanzvi-nutriti dzinofunga izvi kuderedza muviri wehupenyu hwakanaka. Mushure mezvose, mumuviri uyu, muviri hausi pasi pekunetseka kubva pakuderera zvakanyanya kwezvibereko, izvo zvinoreva kuti kuora kwakarasika hakuzodzoki nekukurumidza mushure mokudya.
Kuwedzera kwekudya kwechando ndiko kuti hauna zviremera zvekudya zvakaoma (pasi pekurambidzwa chete nedoro uye shuga muhupenyu hwakachena), zvokudya zvakasiyana zvakasiyana uye zvakaenzana. Zvakanakisisa kudya muzvikamu zviduku: muzvikamu zviduku, asi kazhinji, kanomwe ka6 pazuva. Muchiitiko ichi, huwandu hwehuwandu hwemafuta hahuzogadziri uye iwe hauzovi nenzara.
Zvigadzirwa zvekudya kwechando
Paunosarudza michero yezvokudya zvechando, funga nezvekutanga nguva dzose uye nguva yeprotein, mafuta uye makhahydrates mukati mavo.
MaProteins
Munguva yechando tinowanzogara muhutano husati hwashungurudzika, tinonzwa takaora mwoyo, manzwiro kazhinji haafari. Izvi zvinonyanya kukonzerwa nebasa rakadzika rezuva uye kutonhora kwekunze kunze kwewindo. Kusimudza mafungiro uye kuvandudza hupenyu hwako huchabatsira zvinhu zve phenylin uye tryptophin, iyo iri mune mapurotini anodya. Izvi zvinokonzera kukurumidza kugadzirwa kwe endorphins ("mahomoni anofadza"), izvo zvinowedzera mafungiro, zvinoderedza manzwiro ekuora mwoyo uye kudzora kuda kwedu. Ndeipi puroteni ine zvinyorwa zvinokosha? Muchidya chekuku, hove, hove uye maruva, mushwa, nyemba (nyemba uye peas), soy, buckwheat, mukaka, jisi, cottage cheese nemazai.
Carbohydrates
Muchando, muviri wedu hauna chinhu chinonzi serotonin chinotyisa. Inogadzirwa muzuva, iyo inonyanya kudarika munguva yechando. Tinozadza kuperevedza kweiyo zvinhu kuburikidza nokudya zvingwa zvakasiyana-siyana, mapeji, chocolates nemasipi. Asi shuga iri mune izvi zvose zvinonaka zvinokuvadza kwete chete kugadzirwa kwe seratonin, asiwo kuwanda kwemafuta mumuviri. Chii chandinofanira kuita? Dzorera makarubhaidhidha asina kuipa ane zvakakosha zvakaoma! Mahydrohydrates akadaro anowanika mumasvini, miriwo, chingwa chinobva kuhupfu hwakakwana, oat flakes. Panzvimbo pezvokudya zvinokanganisa uye zvokukoleti, zviri nani kuisa ma apricots akaomeswa, prunes nemafuta akaomeswa mukudya kwako.
Mafuta
Iyo yakanakisisa inobva kune mafuta muchando ndeyewairi yemafuta. Kune nzvimbo yedu, sunflower, rineni uye mafuta emisidhari akanaka. Uyewo mafuta akawanda anowanikwa anowanika mumapukisi uye mbeu yezuva, maruva nemapine, mapukisi nemarmond.
Inwa
Munguva yechando, zvinwiwa zvinonaka zvichave zvinopisa mishonga yemakwenzi, michero yemichero yakaomeswa nemabriji echando (black mountain ash, cranberries), cranberry michero.
Zvokudya zvakakwana zvekudya kwechando
- Zvokudya zvokudya zviduku: egg yakabikwa, mbiriso ye wholemeal ufu, oatmeal uye mapira mapeji, green tea.
- Zvokudya zvekudya zvechipiri: 200 g cottage cheese (kwete, asi kwete mafuta, zvichireva 2-3%) kana yogurt yepanyama.
- Mabiko: nyama yemukaka pane nyama yakakondwa nemakwenzi (miroti, eiiii, kabichi, beet), 250 gramu yebhilkwheat yakabikwa, 50 gm sauerkraut.
- Snack: 2 maapuro, compote yemichero yakaomeswa.
- Kudya: Koliflower yakabikwa, 200 g yenguruve yechingwa (yakabikwa kana yakabikwa), 200 mL kefir.