Iko hove yekudya kunorema kurasikirwa zvakanaka kune mumwe munhu anoda kutarisa zvishoma uye akaisvonaka. Kudya kwakadaro hakusi nyore kuchengeta, kunobva mukushandiswa kwehove, uye zuva nezuva. Mukuwedzera, kushandiswa kwekudya kwakadai ndiko kunakidzivirira kwemuviri kubva kune zvirwere zvakawanda. Somuenzaniso, atherosclerosis yemhando dzakasiyana-siyana dzekuora mwoyo, zvirwere zvinosangana nehutano hwemwoyo. Nokudaro, hove uye hove munyika dzakawanda chikamu chinokosha chekudya.
Chii chakanaka pakurasikirwa kwehove kudya kwehove
Nyanzvi haiti kumira zvakananga kunze kwekudya kwehove, seimwe yemikana inofadza yekurasikirwa nemapirundi akawanda. Iwe unogona kutaura zvakawanda pamusoro pekubatsira kwegungwa nehove. Zvokudya izvi ndizvo zvinobva puroteni yakakosha zvikuru, iyo inonyorerwa nyore nyore nemuviri. Izvo zvine mafuta mashoma kudarika zvinodyiwa nyama. Aya mafuta anomiririrwa ne-acid acids (oily) Omega-3. . Mukuwedzera, kudya kwehove hakusi kungoita kuti kuve nekurema, asiwo kunobatsira pamuviri.
Nehove dzakapfuma mune zvakasiyana-siyana zvakakosha zvinotevera, izvo zvinodiwa mumuviri. Iyi zinc, fluoride, iodine, mavitamini A, D, E, nezvimwewo. Upfumi hwezvigadzirwa izvi hunobatsira mukuderedza cholesterol, huropi hunoita, hutachiona, nezvimwewo. Iyo inobatsira zvikuru mafuta acid inowanika muhove yehove. Izvi ndezvi: saumoni, mackerel, trout, herring, tuna, salmon, halibut, nezvimwewo. Nokuda kwekudya kwakagadzirirwa kurasikirwa mapaundi akawanda, zvinokurudzirwa kushandisa hove nemafuta ezere. Zvigadzirwa zvehove zvakakwana zvinowedzera mumuviri, asi izvi zvinowanikwa zvakaderera-koriori, nekuda kweizvi zvinoshandiswa zvakabudirira pakurasikirwa kwekurema.
Usati watanga ichi chikafu chekurema, iwe unofunga kufunga nezvemunhu wega muviri. Iwe unofanirwa kuongorora kana pane zvinopesana nekushandiswa kwezvigadzirwa zvehove, kuve kwekuita kwehutachiona, nekudaro, saka, usati watanga kudya, zvakanakisisa kuti uone chiremba.
Idya hove, panguva iyo iwe unogona kurasikirwa na 3-5 kilogiramu mumazuva gumi
Mangwanani inokurudzirwa kuti idye imwe yai (yakabikwa), girazi rekefir, rakaderera mumafuta. Kefir inogona kuchinjwa ne-low-calorie yoghurt. Mushure memaminitsi makumi matatu, idya rimwe ruvara rwemaruva kana pomegranate, kana kiwi. Mushure mechinguva, inwa mug mug guru wewaii chaiwo kunze kwekuwedzerwa kwehuga.
Maawa pa11 vanoda chikafu chechipiri. Kutanga iwe unofanirwa kudya 50 magamu ehove ndokuinwa negirazi remvura, mushure maminitsi makumi maviri, udye imwe magiramu 200 ehove yemhando dzakasiyana, uwedzere kuchenesa (yemiriwo).
Usati watya kudya, unofanirwa kunwa 1.5 magirazi emvura, mushure memaminitsi gumi nemashanu - 200 magamu ehove kana imwechete yezvokudya zvegungwa. Pamwe chete nehove, tora saladhi yemiriwo, uwedzere jisi remuti mairi. Miti inofanira kuva ndeyiyi: beet, kabichi chero, mahairi vemavara, pepper inotapira, miriwo. Mushure mekunge chero chinhu chinonwa maawa mashomanana.
Pashure pemaminetsi maviri mushure memasikati, unogona kudya kamuti yega yega yega kana kuti mafuta mashoma ekottage cheese.
Usati wava kudya - girazi remvura, saka hove dzehove kana hove dzine miriwo (200 magamu ehove). Saladhi inofanira kuzadzwa nemononi kana yega-yogurt yogurt.
Nguva pfupi usati warara, zvakanaka kuti unwe chai yekurema kurasikirwa. Hapana chidikanwi chekudya. Usadya zviyo, nyama yemiti, kusvuta zvigadzirwa, zvakabikwa, shuga.
Mazano panguva yekudya kwehove
Nehove dzinofanira kusarudzwa nekunyorera kwekoriori. Iyi hake, pollock, cod, flounder, asi mukudya mune zvishoma iwe unogona kuwedzera dhungu, mackerel, hunchback, nezvimwe, hove dzakawanda. Usadye nenzira yechidimbu chekudya neidyi iyi yezvokudya zvekudya, tomate, mbatata, radish. Kugadzirira ndiro kubva kune hove unofanira kushandisa nzira dzakadai sekubheka, kubika uye kubika. Zvakanaka kuwedzera zvishoma zvinonhuwira uye jisi remuti kana uchigadzirira. Mune mhando yezvinonhuwira zvakanaka kutsva pepper, asi kana pasina zvinopesana. Iwe unogonawo kubvumira kushandiswa kwewaini tsvuku, asi kwete kupfuura magiramu 100 mazuva mashomanana pavhiki. Kana iwe uchitevera mitemo yese yekudya uku, hauzorevi uremu humwe chete, asi iwe uchanzwa uine chiedza uye huchabatsira muviri wako zvakakwana, nokuti zvikafu zvinoumba kudya zvinobatsira chaizvo mumuviri womunhu.