Pasinei nemakore, kudya kwezuva rimwe nerimwe kunofanira kunge kwakanyatsonaka uye kunobatsira iwe. Uyezve, izvi zvakaenzana zvachose, mumwe mukadzi anofanira kuzviumba. Asi nheyo dzekudya dzakanaka dzinowanikwa. Iko kuburikidza nekuchengetedza kwavo uye pane kudya kwakanaka kwakanaka kune vakadzi vezera ripi zvaro.
Saka, ndeapi mitemo yezvokudya zvine utano? Izvo hazvisi zvakawanda uye zvose hazvisi nyore uye zvinonzwisisika.
1. Usakanganwa kunwa mvura. Chete muviri unobata zvakanaka unogona kushanda zvakanaka. Nhamba yakawanda yemvura inobatsira kubvisa zvinhu zvinokuvadza uye dhayi. Inwa inenge 3 litita emvura pazuva. Kunyanya kukosha kwemvura pasi pemitoro yakawanda inowedzera muzhizha, panguva yemhepo inopisa.
2. Gara uchidya kudya kwemanheru! Chikudya chamangwanani ndicho chikafu chinonyanya kukosha. Iri ndiro ndiro yekutanga mushure mekupedza usiku. Iwe unofanirwa kuzvidya pasina nguva inopfuura awa imwe mushure mokumuka. Zvokudya zvekudya zvakakwana zvinofanira kuva: protein yakakosha (cottage cheese), mafuta akanaka (semuenzaniso, mbeu yemapukisi), uyewo yakaoma (zviyo) uye nyore (michero) mahydrohydrates. Iko kudya kwekudya kunokupa simba uye kunowedzera mastabolism.
Cherechedza chinyorwa! Muviri wedu "wakarongeka" kuti kana ukaramba kudya kwemazuva ose - zuva rose iwe uchava nenzara. Kunyange kana iwe uchidya kazhinji. Nokudaro, kuramba kwekudya kwemanheru inzira yakarurama yokudya.
3. Usadzivisa makhahydrates. Dzimwe nguva kune vakadzi, mahydrohydrates anowirirana nehuwandu hwekurema. Izvi hazvina kunaka. Carbohydrates inodiwa nemuviri uye haikwanisi kutorwa nemimwe michina. Ndiyo chete inopa simba kuuropi. Inogona kugoverwa kuva nyore uye yakaoma. Ichi chakaoma chegorobhedha, zvakadai sezviyo, chingwa chose, oatmeal. Zvokudya izvi zvinogona kuva chikamu chekudya kwose. Zvine maharojidhini zvakadzika zvakadai sezvibereko kana uchi zvinoshanda zvakare.
Cherechedza chinyorwa! Carbohydrates inofanira kuva mune zvatinodya, asi mangwanani kana masikati. Iwe unogona kuvanyorera zvakachengetwa muzvokudya zviviri zvokutanga - mangwanani-ngwanani kana masikati. Izvi zvinopiwa kuti unodya katanhatu pazuva uye une kudya kwakanaka. Iwe haufaniri kudya michero manheru.
Chinhu chikuru pamusoro pemiti
• Kushayikwa kweprotheni kunotadzisa muviri wako. Mune mishonga yose yemuviri wepuroteni iripo. Kana iwe usingakwanisi kupa mapuroteni akakwana muzvokudya zvezuva nezuva - muviri unotanga "kutora" iwo, somuenzaniso, kubva mumasumbu. Uye musuru muduku iwe unayo, unononoka pakuita kwako metabolism, uye iwe unotanga kuwana kuwanda. Saka, panguva yega yega yega inofamba nesu masikati, tinofanira kudya mapuroteni. Izvo zvakakosha mapuroteni ndiwo mukaka kana cottage cheese, kefir, nyama yakashata, hove, mazai.
• Pasina miriwo, iwe "unodyara" dumbu rako. Miti ine michina uye antioxidants iyo inobatsira kuderedza huwandu hwemarglyceride muropa, kubatsira kurwisa nzara, kukurudzira defecation, kunatsa muviri wezvigadzirwa zvakanyanya, carcinogenic zvinhu, zvinobatsira kubatanidza zvakanyanya hydrochloric acid mumudumbu.
Cherechedza chinyorwa! Kubva pamakiromita makumi maviri kusvika ku40 emufibirasi pazuva vanoita kuti kuora kurasike.
• Mafuta anodiwawo - ndeimwe yemiti inokosha zvikuru. Panguva imwecheteyo, zvakakosha kuziva kuti ndechipi chemafuta uye chiyero chakanaka chauri. Fatty acids muzvokudya zvako inofanira kubva pane zvakadai sehove, mbeu yezuva, mbeu dzomuputi, uyewo kubva kumiti. Maitiro ndeawo mafuta - asina kufanira, kutonhora kunokonzera sunflower, maorivhi kana tsvina. Idya nguva nenguva, mune zviduku zvikuru, mhuka dzemhuka, dzakadai sebhekoni. Mune mwero, "tsvuku" pahutu. Dzivisa zvokudya zvinotakura mafuta, zvakadai sechips, hamburgers, mafriji eFrench, mabhuku akaiswa mukati, muffin uye makeke.
Chikafu mushure memakore makumi maviri
Iwe une simba rakawanda, iwe unorarama mukufamba kwenguva dzose, uye muviri wako unogona kukurira nekupisa kwe mafuta iwe pachako. Dambudziko rinogona kugadzira kungoputsika kwemashure ehomoni kana kuti kusagadzikana kwezvirwere. Panguva ino une chimiro chakanaka, mwoyo wakagwinya uye mapfupa akasimba. Nhengo dzinokurumidza kudzorerwa shure kwekuita muviri, kushushikana uye kurara usiku. Iwe haufaniri kurasikirwa nehutano hwakadaro nokudhonza pandi kana kugara pamberi peTV kwemazuva.
Tarisa zvekudya
Kana wakaneta - iwe unodya chokoti nemasipi, uye nguva dzose unonzwa sekunge wakawedzera mapapiro. Asi izvi kuzvinyengera. Izvozvo zvinopedzisira zvigara, uye mukudzoka-kuruka zvakakosha muropa rekuisa ropa nekuwedzerwa kuwedzera. Dzidza kuti ungaronga sei mishonga yako yezuva nezuva kuitira kuti iwe unogona kuunza mishonga yose kumuviri. Kana zvisina kudaro, iwe uchange uri pasi pekuderera kwehutachiona. Iwe uchatanga kuwedzera kakawanda uye "kutora" zvirwere zvakasiyana-siyana.
Zvipe iwe nebasa rekuita
Kunyangwe iwe usingashayi simba rokufamba, asi kwete nguva dzose basa rinonzwisiswa zvakarurama. Usatora rwendo rwekutenga, sechimiro chekuita basa. Nguva dzose ita muviri uchidzidzira uye ita mitambo yaunoda. Izvi chete zvinogona kukusimbisa iwe chimiro chakanaka uye hutano hwakanaka.
Uine nguva yakawanda yokuenda kumwedzi, zvidzivirire kubva pane chirwere chemahyamu
Kana iwe uine nguva yakanyanya yokuenda - izvi zvinogona kutungamirira kuanemia. Kudya kwakanaka, kwakanaka kuchabatsira kuidzivisa. Panguva ino, iwe unogona kunge wakanyanya kuomerwa nekushaya ropa. Izvi, sekutonga, zvinosanganiswa nenguva dzakaoma. Nokudaro, pane zvaunodya iwe haugoni kuita kunze kwehuwandu hwakawanda hwesimbi, vitamini B 12, mapuroteni uye folic acid. Chii chakanaka kwauri munyaya iyi? Menyu inofanira kunge iri protein (mazai, nyama). Kamwe kamwe pavhiki, idya chiropa, steak. Iva nechokwadi chekuti unodya zviyo zvose, miriwo uye michero yakawanda mu vitamini C.
Sample menyu nekushayikwa kwakajeka kwesimbi: Chikudya chisviniro - oatmeal nemafuta akaomeswa, mafuta anocheka-mafuta uye kottage cheese. Chipiri chekudya chamangwanani iapuro. Mabiko - muto wekatori, ropa remvura, mbatatisi, mabiya neuce, girazi rewaini yakaoma yakaoma. Tea - doro re yogurt uye cucumber. Kudya - saladhi nehuchi chiropa, gorosi rose chingwa.
Nokuda kwekugadzirisa kutonga kwehepepes
Panguva ino, herpes idambudziko rakawanda. Chikafu chakakodzera chichabatsira kurwisana nacho. Ichinobatsira kusimbisa kupikiswa kwemuviri, uye, nokudaro, kubvisa matambudziko nehepepes. Chii chinonyanya kukosha kwauri? Zvinhu zvakasikwa zvevhitamini C zvinomera, macro, kabhasi, parsley, cranberries, tsvuku tsvuku, imbwa yakasimuka, green tea. Zvinhu zvinokosha zvekare zvine garlic uye uchi.
Sample menu: Chikudya chokutora - kofi nemukaka nouchi, cottage cheese, kabichi, watercress, radish. Chikafu chekudya chamangwanani chikafu chemazambiringa, chichena chese uye nutswe. Mabiko - garlic soup ne croutons, croup, saladi kubva kune karoti yakagadzirwa nejasipuni ye mbeu ye-sunflower. Manheru masikati - 200 ml yemu juvhiri. Kudya - zvipfeko zvehuputi, sipinashi, garlic, ruvara rutsvuku.
Chikafu mushure memakore makumi matatu
Iye zvino mazarura mumabasa enyu uye hupenyu hwehutano. Iwe wakava amai, iwe wakaziva zvirongwa zvako zvekutanga. Upenyu mukukurumidza nekudzvinyirira kunoda kudya kwakakosha. Hupenyu hwako huzere nemabasa akawanda, unyanzvi kana mhuri, uye dzimwe nguva zvose panguva imwe chete. Saka kazhinji iwe unodya nekukurumidza, kunyange ikozvino izvo hazvisi zvachose zvaunoda. Muviri wako unoda zinc akawanda. Kurondedzera kufamba kwehupenyu, kushushikana uye kuneta zvinogona kukurumidza kuchinja chitarisiko chako. Girazi rakatsvuka, denderedzwa rima pasi pemaziso, bhomba rezvipikiri ... Kana iri iri dambudziko rako, saka ita nokukurumidza kuchengetedza muviri weZinc. Kushayiwa kwaro kunotungamirira kukuti vhudzi rinova brittle, misumari inogona kuva yakaoma, uye ganda rinokura makumbo okutanga uye zvimwe zvikanganiso.
Kumusoro uye misumari yakange ine utano
Kuti uite izvi, unofanira kutevera mazano ezvokudya. Kuti udzorere kusanyarara kweganda, kupa simba kune vhudzi nemisungo, unofanirwa kutevera kudya kwakanaka kwakanaka kune vakadzi, vakapfuma muzinc. Bvisa zvishoma kwechinguva kushandiswa kwekakineine, doro nemasipi. Chii chakanaka kwauri? Idya gungwa rehove, shellfish, herring, kana iwe uine mukana - uyewo husters. Asi zvakanaka zvinyorwa zveZinc zvinowanikwa ne-michero - mazai, mukaka, chingwa chose, zvipukanana mbeu, makungu, celery, broccoli, garlic uye anyanisi.
Sample menu: Chikudya chokutambidza - Gorosi yose yegorosi nembudzi cheese, marpruit juice. Chipiri chekudya chamangwanani chiri shering fillet neeiii. Zvokudya - brown rice, hove, mbeu yepukkin, celery saladi neyega yogurt. Snack - cottage cheese uye nuts, mint tei. Kudya - saladhi nemashizha, slice yezvokudya zvose.
Nzira yekudzorera chimiro chiduku mushure mekuita pamuviri
Nheyo dzekudya dzinoenderana nezvimwe zvinhu. Kana wakapedza kunwisa, unogona kudya 1300-1500 makorikori mukudya. Saka iwe ucharasikirwa ne1,5-1 kg pavhiki. Inwa 2-3 litita emvura kana kuti herbal chai pasina shuga. Chii chakanaka kwauri? Nyama yakaonda uye kottage cheese, hove uye mazai, miriwo inokonzerwa kana yakasvibirira, michero michero yakaisvonaka, chingwa chine mutsvuku, oat flakes, risi tsvuku, maorivhi.
Sample menu: Chikudya chamangwanani - white cheese nehoiri eiii, tomato, 2 zvimedu zvechingwa chakakwana chegorosi. Zvokudya zvechipiri - muchero wezvibereko - 100 g yebhanana, maapuro, maarangi, mbeu yezuva. Zvokudya - turkey fillet, 3 tablespoons brown rice, saladi yeselery uye pepper. Snack - kefir 2%, saladhi kubva mumiriwo. Kudya - mapunduke ane sipinashi uye pepper inotapira.
Zvokudya mushure memakore makumi mana
Nekuwa kwehutachiona hwemakondomu, chirwere chevaricose nemashuga chinowedzera. Iwe unonetseka kutarisa muviri wako kuchinja. Izvi ndezvokuti kudiwa kwemuviri kwemasimba kunogona kudonha pazera rako kusvika pa1 / 4. Mukuwedzera, marumbo akawanda uye haateereri. Mushure mezuva rakaoma vanova "vakaremara" uye vanovhiringidzika. Pashure pemakore 45 kana kupfuura, kushandurwa kunoshamisa kunokumirira iwe. Asi iwe unogona kuita kuti urongwa uhwu hufadze uye husati hunovhiringidza.
Chii chinobatsira kwauri? Chinhu chinonyanya kukosha - mamwe mavitamini C. Chikonzero chekudya kwako chinofanira kuva ikozvino zvokudya zvakagadzirwa nema antioxidants uye vitamini C, E uye A. Zvinodzivirira zvirwere zvikuru nekukwegura kwemitumbi yemuviri, zvinotungamirira kune zvinodhaka zvisingabhadharwi. Yechipiri inonyanya kukosha - makhahydrates. Kuti muviri wako unokurumidze kuchinja glucose kubva pakudya kusvika kune simba, ikozvino unoda rubatsiro. Itai kuti miviri yehydrohydrates yakagadziriswa yakadai seyoga, sweets, uye zvinwiwa zvinotapira. Dzorerai nehura yakazara uye miriwo yakasvibirira. Zvichava nyore kudzora kuwedzera kwechido.
Nzira yekusimbisa nayo midziyo
Nheyo dzekudya kwakanaka kwemidziyo yeropa: dzivisa kudya kwemafuta, upfu - izvi zvinotungamirira kukura kweropa. Bvisa salori uye zvinonaka. Munyu inokurudzira kuchengetedza mvura mumuviri, nokudaro kurira kwemakumbo. Chii chakanaka kwauri? Muzvokudya zvako zvinofanira kunge zviri michero yakawanda uye miriwo, yakazara mu fiber uye mavitamini. Inwa muto wekuda currant, chokeberry, rosehip, chai. Idya tsvuku tsvuku, kabichi, parsley, mazambiringa uye kiwi.
Sample menyu: Kudya kambomara - rye rye, jisi rine tsvuku tsvuku. Chipiri chekudya chamangwanani ishadhi ine mazambiringa uye avocado, plain yogurt. Mabiko - soup broccoli nemombe, zvipfeko zvepasta ne pasta, Brussels inomera. Snack - jisi kubva kumucheka wekuda, cottage cheese. Kudya ishadhi ye lentiy uye pepuru tsvuku.
Iine yepamusoro yehuga yepamusoro
Mazano ezvokudya: idya kanomwe pazuva, nguva dzose maawa matatu. Rega mashizha, shuga, doro, chibereko chakaibva, chingwa chakachena. Dzivisa zvinwiwa zvekuswa. Chii chakanaka kwauri? Idya kana chingwa chinobva kuupfu hwakakwana. Nyora nguva dzose mumhando yejisi rizere, wholemeal pasta furu, guruji. Bvisai jisi nemvura. Idya michero.
Sample menyu: Kushinwa-kamu - yoghuta yakazara uye maviri zvimedu zvezvokudya zvakakwana pamwe nehove. Chipiri chekudya chamangwanani muto wejisi, cottage cheese. Mabiko - soup broccoli ne croutons, cutlets neparkwkwat yepargodhe uye karoti saladhi nembeu. Muchikamu chechipiri chemasikati - zvidimbu zviviri zvechingwa, zvakasendama ham, makomkete. Kudya - wholemeal pasta nemiriwo (zucchini, pepper, onion, tomate).
Zvokudya pashure pemakore makumi mashanu
Iye zvino kuchinja mune zvekudya zvezuva nezuva uye kuita zvekuita kunonyanya kukosha kune utano. Saka iwe unogona kumira nguva uye unakidzwa nefomu yako yakanaka. Nemakore ose emakore ehupenyu hwedu, simba remuviri rinogadziriswa zvishoma. Iwe unoshaya kufamba, iwe unorasikirwa nemisumbu, muviri unotora mavitamini asina kukosha uye emaminera, ganda rinorasikirwa nemuviri uye kuwedzera. Asi mapfupa nemajoini ari pangozi. Chii chinobatsira kwauri? Zvechokwadi - calcium. Mushure mokunge apera shure, nekuda kwekushaiwa kweserogen, kubatwa kwe calcium nemuviri wako kunogona kusvika kusvika 10% isina simba. Mukuwedzera, semugumisiro wehutachiona hwemagetsi, vitamini D inofanirwa kuti kuenzaniswa kwakakodzera kwechi chinhu ichi. Nokudaro, mukudya kwako kunofanirwa kuvepo kuvapo kwemukaka nemishonga yemisi. Ichi ndicho chinonyanya kubudisa calcium yemapfupa. Iwewo unoda mafuta akanaka. Pashure pemakumi mashanu, njodzi yezvipembenene zvinonzi atherosclerotic inotanga kuwedzera. Izvi zvinokonzerwa nekuderera muzinga re "yakanaka" HDL cholesterol. Yakasvika apo "yakaipa" LDL cholesterol. Kuti izvi zvigadzirise mwoyo, edza kutora mafuta emhuka nemiriwo.
Nzira yekusimbisa sei mapfupa
Nheyo huru yekudya: menyu inofanira kuva yakawanda ye calcium. Nhamba yezuva nezuva yeiyi chinhu ndeye 1000 mg yevakadzi, panguva yekuenda kumwedzi - 1300 mg uye 1500 mg nekurehwa kwekureruka. Usakanganwa nezve vitamini D. Ndezvipi zvakare zvakakunakira iwe? Chikonzero chekudya kwako chinofanira kuva mukaka nemichero yehuisi, pamwe neshushi yakashinga. Chinhu chakanaka che vitamini D mazai, hove yakakora, chiropa.
Sample menyu: Kushinwa-kamu - mutsvuku wekasi, kisiki cheese negoriki nematato. Chipiri chekudya chamangwanani nderefir, apuro. Kudya - soup broccoli, pearl bhari, nyama yakakangwa pike, sauerkraut ine teaspoon yemvura yezuva. Snack - pudding ne bisy biscuit. Kudya - kusvuta mackerel, pepper, girazi remukaka.
Nezinga rakakwirira rekushutera
Iwe unofanirwa kuchinja kudya kwako kana cholesterol yako muropa iri yakakwirira. Nhamba yayo yose haifaniri kudarika 200 mg / dl, LDL inofanira kunge inenge 135 mg / dl uye HDL kupfuura 50 mg / dL. Kuti kuderedza cholesterol, kudya kunofanirwa kuve kunobva pakurambwa kwemafuta emhuka uye munyu. Iwe unoda kudya kakawanda, asi mune zvikamu zviduku. Zviri nyore kudzorera munyu nemishonga yemiti. Nekuda kwekudiwa kwekuchengetedza uremu hwakanaka, iwe unofanirwa kuderedza kushandiswa kwemasipi uye shuga muhupenyu hwakachena.
Chii chakanaka kwauri? Idya cottage cheese kana plain yogurt, pamwe chete nehove ipi zvayo. Zvigadzirwa zvekudya zvakakunakira iwe, asi iwe unoda kudzivisa mafuta. Sarudza chete mukaka wakaora mafuta, yogurt uye cheese. Gadzirira soro yemuriwo pasina nyama. Muzvinyorwa zvezuva nezuva, sanganisira michero nemiriwo kana zvokudya zvinowanikwa mu fiber zvinoderedza cholesterol. Zvakanakisisa kuzvidya zvakasvibirika kana zvakanyanyisa, zvine mafuta mashoma emuorivhi.
Sample menu: Chikudya chokutambidza - chingwa, yoghuti, nyuchi, tomate uye radish. Chikafu chekudya chamangwanani chibereko chemurodhi nehafu yemazambiringa uye kiwi yakapfeka nejhuti uye inosaswa nekateti tsvuku yakasviba uye chesi. Zvokudya - tomato soup ne wholemeal pasta, saumori yakakangwa, buckwheat, rusika saladi ne pepper uye parsley. Snack - cheese nemakango. Zvokudya zvinosvibira murairi, zvakabikwa nemaapuro nesinamoni.