Ungadya sei zvakanaka?
Hapana chido chokukurumidzira, kana iwe unowanzochinwa chigamba chekiki nekai inonaka, uye pane mbatata yakasviba ne nyama yakabikwa, uye pakarepo iwe unotanga kutanga kudya miriwo yemashizha, uye hapana chakanaka chichauya kubva. Mumuviri wako unotanga kutsvaga iyo makorikori aunosuwa, iwe uchasuruvara uye uchanetseka mukuora mwoyo. Kana iwe unogona kuputsa uye udye katatu nyama uye mbatata yakasvibiswa kupfuura nguva dzose. Saka, unoda kuchinja zvishoma nezvishoma kune kudya kwakanaka.
Tanga neine nyore, tora mutemo wekudya zvitatu zvakasiyana zvezvivara zvakasiyana. Inogona kuva apuro (ruvara), bhanana (jena), marangi (orange), kana kuti inogona kuva michero yakadaro yaunoda. Kana iwe uchida kuurasikirwa nekudya zvakanaka, zviri nani kudya michero muhafu yekutanga yezuva.
Idya saladi nemiriwo mitsva, uye nemiriwo inotanga kudya. Uye kusvikira iwe uchidya saladhi, usatanga kugadzira. Uye chakavanzika chiri nyore, iwe unowana mavitamini, unodya miriwo, pamwezve, uchawana zvakakwana. Shandisa zvishoma koriori kugadzira.
Idya hove uye nyama yechisikigo panzvimbo ye ravioli, sausages uye masiseji. Usava fry, asi edza kudya, kubika, kubuda kana kubika. Ipapo iwe unotanga kuora muviri, muviri unotora mafuta mashoma uye unowedzera zvimwe zvinhu.
Panzvimbo yeii yakasviba nekofi, inwa gorosi tei, uye shandura shuga muti neuchi. Half awa imwe isati yasvika, inwa mvura, uye saizvozvo zuva rose, nokuti mvura inomiriro uye hupenyu.
Hazvisi nyore kudya zvakanaka, uye haufaniri kudya mutezi chete wega kuitira kuti uwane uremu. Tinoda kudya kwakakwana kuti tishande zvakanaka muviri. Zvakakosha kutora danho rokutanga, kungoedza imwe chete, uye iwe uchaona kuti iwe unogona sei kurasikirwa nekureruka. Kuti uve wakagadzikana uye usati uchinzwa nzara iwe uye uremerwe uremu, iwe unofanirwa kudya zvakasiyana uye zvakarurama, kusanganisira mune zvekudya zvinowanikwa kubva kumapoka mashanu emarudzi akasiyana.
Izvo zvakakosha masimba anogadzirisa koriori yehuwandu hwezvokudya mafuta nemakhahydrates. Chiyero chemakoriyuta pazuva chinoenderana nemashandiro emagetsi, zvepabonde, makore. Muzuva rimwe munhu mukuru anoda 1700-3000 makori. Uye havagone kusiyiwa. Pamusoro pemafuta, mahydrohydrates, mapuroteni ezvisizvo zvinoshanda, microelements uye mavitamini zvinodiwa. Kushaikwa kwezvinhu zvakadaro kunokonzera matambudziko ehutano: kuwedzerwa kuneta, kusagadzikana kunowanikwa, kusagadzirirwa zvirwere kunoderera, zvimwe zvirwere zvinogona kuonekwa. Kana iwe uchinzwa kuti hauna simba rakakwana, iwe unoda kutora vitamini complexes, isati yasangana nachiremba.
Muzvokudya zvezuva nezuva zvinosanganisira michero kubva kumapoka mashanu emaronda:
Yellow Products
Nheyo yezvokudya zvezuva nezuva inoumbwa nezviyo. Vanoderedza ngozi yezviremara zvinopisa, kudzivirira muviri, kuderedza cholesterol muropa, uyewo kuvandudza basa remuviri. Nokuda kwehutano, hurasi yakawanda, zviyo uye chingwa chezviyo zvakakwana zvinobatsira.
Green products
Izvo ndezvi: mushwa, majiro, michero, miriwo. Dzinoshumira semugove wekutanga wemishonga isati yakagadzirwa mumuviri. Izvi zvinonzi organic acids, dietary fiber, mineral and vitamins. Vanovandudza basa remuviri, kubvisa kubva mumuviri zvinokonzera muviri, chepfu, mafuta, kuchengetedza hutano hwemitsipa yeropa nemwoyo, kukurudzira kushandiswa kwemasimba ezvirwere, kupedza cholesterol. Chimiro chezvokudya zvine utano zuva nezuva rinofanira kuva magiramu mashanu emichero nemiriwo, inofanira kugoverwa kuva 3 kudya.
Blue Products
Ichi - cheese, cheese, cottage cheese, yakabikwa mukaka wakabikwa, yogurt, kefir, mukaka. Izvi zvinokonzera kukosha kweprotheni, vitamini A, D, B2, phosphorus nevamwe. Mumukaka wemukaka wakaviriswa pane zvakawanda zvinobatsira zviduku. Zvigadzirwa zvemiti zvinobatsira pakukura kwemuviri, kutonga basa remuviri, kusimbisa bvudzi, misumpi, kukurudzira utano hweganda, kusimbisa meno nemapfupa. Chimiro chezuva nezuva chinoshandiswa zvikamu zviviri zvezvigadzirwa zvemishonga nemafuta akawandisa (50 gramu chezizi, girazi rekufir kana mukaka).
Orange Products
Izvo zvinhu zvakadai se: Mbeu, peas, nuts, nyemba, mazai. Zvokudya izvi zvakapfuma mu microelements, mavitamini, mapuroteni. Zvokudya zvehove, hove, mishonga yemhuka inodzivirira kushayikwa kweiodini, kudzivirira muviri, kuderedza ngozi yeanemia. Zvinyama zvakasiyana-siyana zvehove zvinobatsira pakugadzirisa kwemasabetism, kuvandudza ganda, midziyo nemoyo. Zuva roga roga unoda kushandisa hafu yegirazi yemarnuts, 100 gm of venison kana nyuchi. Idya nyama yakaonda. Nguruve, hove, nyama yakanakisisa yakakodzwa nemiriwo, kana kubika pane grill.
Zvigadzirwa zvitsvuku
Izvi - zvinwiwa zvinwiwa, confectionery, shuga, mafuta. Zvigadzirwa zvakadai zvine: sucrose, cholesterol nemafuta. Haikwanisi kusiyiwa kune munhu ane hutano, asi iwe unoda kuderedza kushandiswa kwazvo kusvika pakukwirira. Kubvumirwa kushandiswa - 2 tbsp. l. chero mafuta emiriwo, 50 mg yezvinwiwa zvakasimba kana 200 mg yewaini yakaoma, 6 tsp. jamu kana shuga, 10 gramu yemargarine kana kuti mafuta.
Zvishoma nezvishoma, pakudya kwako, shandurai zvinokuvadza zvinokonzera kudya uye utano:
1) Sweets, sweets, buns uye michero yakaomeswa nezvibereko.
2) Tora chingwa chakachena nehura yakazara.
3) Chocolate mkaka tsokolate.
4) Chips uye crisps zvinotsiviwa nemiti.
5) Shandura shuga nemichero nouchi.
6) Shandurai nyama yakatsvuka kuchena (nyanya nyama, huku).
Zvino zvakajeka kuti sei kudya zvakanaka uye kurasikirwa nemutoro. Shandisa mazano aya uye iwe uchakwanisa kudya zvakanaka uye uremerwe uremu zvakanaka.