Chakudya chakanaka, chikafu chinokanganisa chichakubatsira kuti uremerwe uremu
Icho hachisi chakavanzika kune chero munhu wekudya chamangwanani chiri chikafu chinokosha. Endocrinologist vakakwanisa kuratidza kuti kudya kwemanheru kunovaka muviri hakusi kungoita simba uye kufara, asi kunobatsirawo kuderedza uremu. Maererano nemigumisiro yekutsvakurudza, vakadzi vanodya hafu yemakoriro avo ezuva rimwe nerimwe pakudya kwemafuroti vanorema uremu. Ziva kuti mapaundi akarashika haadzoke kune avo vanofarira kuva nezvokudya zvekudya zvinofadza.
Zvidzidzo zvakaitwa muSan Francisco zvakaratidza kuti vakadzi vakange vane kudya kwemasikati mashoma, vakarasikirwa ne12% yehuremu hwavo, uye vanoda vanoda kudya kwekudya kwekudya kwemafuro vakarasika chete 4.5% yehuremu hwavo.
Chiitiko chekudya chamangwanani chinofanira kuva ichi, kudya kwemafuro kunofanira kuva pakati pe30 ne40% yekoriyori kubva pakudya kwezuva nezuva, uye imwe, kudya kwekudya kunofanira kunge kwakakurumidza. Kunyange kana iwe uri kukurumidzira, gara uchipa kudya kwako kwemangwanani kwemaminitsi gumi. Maererano nevanogadzira mishonga: iyo yapfuura tinodya, inokurumidza mumuviri wedu inotanga kushandiswa kwemasabetism, iyo inobatsira kuderedza uremu nokukurumidza. Kana muviri usingagamuchiri zvokudya zvemanheru, unotanga kuvhara uye kuunganidza mafuta. Tichaisa zvinyorwa zvakasiyana-siyana zvekudya zvinovaka muviri uye zvine utano hwakanaka.
Muesli
Muchitoro chero chipi zvacho unogona kutenga kugadzirira-kusanganiswa, asi ichava yakakosha uye inonaka kuti uzvibike iwe pachako. Nzira yekubika sei? Uye zvinhu zvose zviri nyore. Muzhizha, unogona kuwedzera michero yakawanda sezvinobvira kune inowanzo oatmeal: cherries, raspberries, strawberries. Zvadaro kwemaminitsi gumi tichazadza oat flakes nemvura kana mukaka wakachena, unogona kuwedzera marimu, uchi, michero kana jisi. Misanganiswa yakadaro inonyanya kuchinja mamiriro ezvigunwe zvedu, vhudzi, uye ganda. Oatmeal ine mavitamini eboka B, rinotarisira kukura kwembambo, vhudzi uye ganda.
Chiedza chehope
Iko mavhithamini anodhura manzwiro uye vivacity. Inogona kubikwa zvakakurumidza. Tora makango, tomato uye udzicheke, uye wobva wawedzera muto wakasvibirira nemiriwo. Kupa saridhi yedu kunaka kwakanakisisa, tinogona kuwedzera grated cheese kwairi.
Pane imwe sarudzo yekuita saradi yakasviba, uchishandisa zvinotevera, iyo sorrel uye radish. Kutanga, ngatitangei radish uye sorere, ezvo wobva wawedzera mazamu akachekwa, uzadza saridhe yedu nereti kana mukiki wakasvibirira, usasvike nemichero kune unhu hwakanaka pamusoro.
Zvibereko
Kwekudya chamangwanani, zvinhu zvose "fruity", zvinogona kuwanikwa mufiriji - michero yemakedheni, kana michero itsva, maji, mabriji. Sakanidza maapurikiti akaomeswa, strawberries, kiwi, mabhanana, kuwedzera marinari kana juisi. Vaya vanosarudza zvinotapira, vanogona, panzvimbo pezvibereko zvezvibereko, vawedzere kukwapwa kamuki.
Cottage Cheese
Calcium, iyo iri mumakumbo, ine simba rakanaka pabasa remutambo wose wemagetsi. Sakanidza cottage cheese neuchi, mukisi wakasviba uye michero uye dessert yakagadzirira. Iwe unogona kushandisa cottage cheese seyokutanga kudya - tinowedzera cottage cheese kumashizha emiriwo kana iwe unogona kudya nehuti nemiriwo.
Yoghurts
Muchero wemiti yakasviba yakazara muprotein uye calcium. Asi vanoda kudya zvisati zvishoma kupfuura ndiro yakazara. Iwe unogona kugadzirira yogurt yakagadzirirwa, nokuda kweizvi tinoshandisa yogurt kana irizhenka, tinowedzera zviyo nemichero.
Kashi
Haunoda semolina pariji here? Tinokutaurirai kuti izvi zvinenge zvichange zviri kuda kwenyu, nokuda kweizvi tinopisa litre remuti weapuro, kuwedzera 2 mashupuni emafuta, hafu yekapu ye manga, mafupuni 3 eashuga, michero uye mazambiringa akaomeswa. Uye chikafu chinonaka uye chinonaka chakagadzirira. Kune avo vanoda jeri purogi, virai mupunga, gadzai porovhiri pabheti, isa mabhanki, maapuro, apricots kumusoro, ezvo muise imwe mhete yerimi, muisa race pairi mudizi uye mupunga zvakare. Kune avo vanoda kushaya uremu, mupunga unofanira kudyiwa pasina shuga. Zvokudya zvakadaro zvinokuunzira mufaro umwe chete, kubatsira kutapudza muviri uye kuchenesa muviri wako weupisi, zvichaita kuti uve munyoro uye unakidze.
Sandwiches
Paunodya chingwa chekudya chamangwanani, iwe unodya zvakakurumidza. Mukuwedzera, chingwa chinoramba chiine ma carbohydrates, izvo zvisingagoni kuwanikwa simba remuviri wedu. Chikafu chinokonzera shanje - pachidimbu chechingwa tichaisa miriwo yakagadzirwa zvakanaka, ham uye mazai. Nokuswa sandwiches nemiriwo, ngatishandise saladhi, radish, tomato, makomkoni. Kana iwe usingadi kuwana mishonga, usashandise zvinopfuura zvitatu kana zvina zvinoshandiswa mune imwe sandwich.
Toasts
Chingwa chinofanira kubikwa kana pane ganda rinopisa kana kuti pane goroji. Uye izvo zvinoshandiswa zvinogona kunge zvakafanana nechekwesheji.
Omelette
Zvichida mazai akaputika anonzwikawo zvakare, asi omelette inofadza. Kutanga, unoda kuwedzera miriwo, tomato uye grated cheese. Zvino iwe unoda kurova mazai nemukaka, kuwedzera cheki shoma, kudzura tomate, uye zvino fry pasi pevharo rakapfigwa pamusana wekupisa. Usati washumira patafura, shandisa miriwo yakasvibiswa.
Iye zvino tava kuziva kuti kudya kwekudya kwakakodzera chii chipiro chehutano nekurema kwekutora. Zvokudya zvakadaro zvakagadzirirwa nekukurumidza uye nyore, asi chigumisiro chichava chishamiso. Mhuri yose ichataura kuti ndinokutendai zvikuru nokuda kwekudya kwekudya kwakanaka uye kwakanaka, iyo ichava chibvumirano chebhaibheri nekudzivirira kuyerwa.
Iva nechido chakanaka kwauri.