Mbatata
Pane mavitamini C akawanda mairi seapapuri! Kuti kuwedzere kuchengetedzwa kwezvinhu zvinobatsira, gadzirira mbatatisi mune yunifomu. Kana iwe uchinge wanyura, ronga zuva remazamu - udye mbatatisi chete yakabikwa, uchingorarisa nechingwa chiduku cheyuori.
Miti nemichero
Rega muzvigadzirwa zvako zvezuva nezuva kune huchaita 5-6 servings yemiriwo nemichero - izvi zvichafukidza muviri wako unoshaiwa mavitamini, mineral uye ballast substances. Usabika miriwo kwenguva yakareba, kubika mamwe masadhi, shandisa mvura, inwa mishonga yemiti nemichero.
Animal protein
Nyama ine puroteni yakawanda, iyo inonyanya kukosha mavhithamini nesimbi. Mumazuva anamai vana vakakwana kudya 2-3 kushandiswa kwe nyama pavhiki, uye marudzi ezvenyama (huku, nyama, nyama yenguruve) iri nani. Nhamba ye mazai haisi kupfuura 3 nevhiki. Mukuwedzera, zuva roga roga iwe unoda 3 servings yemukaka kana mazai egungwa (yoghurt, cottage cheese, cheese). Ivo vakapfuma mu calcium uye mapuroteni, ndizvo izvo mwana wenyu anoda kuvaka skeleton.
Vegetable protein
Mbeu - soy, lentiy (kunyanya zvakanaka yakatsvuka yakatsvuka), nhesi, pamwe nemarudzi ose emiti inobatsira muviri kuumba nekushaiwa kweproteni. Usakanganwa zvakare nezve mbeu yeSesame, sunflower uye dzungu - dzinogona kupisa zvishoma mupani (pasina mafuta) uye yakawedzerwa kumashizha.
Hove dzegungwa
Sezvo chirwere chetachiona chemucheche wako chinotanga kushanda kubva pavhiki 12 mushure memubereki, zvakakosha kuti une iodine yakakwana mumenyu yako. Inenge kaviri pavhiki, kudya herring, mackerel, cod, haddock.
Sweets pasina hukuvadza
Uchi. Iine mavhithamini akawanda uye microelements, yakawanda muine enzyme uye zvinhu zvinoshandiswa zvehupenyu. Zvechokwadi, chigadzirwa ichi chakanyanya kwazvo mumakori, zvisinei, maererano nenyanzvi muAyurveda. inobatsira kuputsa mafuta, kudzivirira kubviswa kwayo munzvimbo dzine dambudziko. Seabuckthorn. Iine mavitamini C akawanda uye yakakosha pakuita kuti tive nemafungiro emuesli uye kottage cheese.
Ruramisa mafuta
Mafuta omuorivhi ane zvakakosha zvehuwandu hwehuwandu hwakazara uye isaturated fatty acids - muhuradhi yayo!
Ndezvipi zvinwiwa zviri nani?
Mineral water, yemiti yemichero nemichero - kunwa kuhutano hwako! Zvose zvinodhakwa zvinodhaka zvinofanira kuva zvinenge 1.5 litres pazuva. MuAyurveda, mukaka uchangobva kubikwa unofungidzirwa kuti unonyaradza kunoshamisa. Uye kana iwe uri kutonhora, mukaka uchakubatsirawo. Uya nayo kumota, kuwedzera kamuviri kaduku, vanilla. Ichi chinwa chinodzora metabolism. Kutsigira kunaka kwako kunobatsira mushonga wekare weIndia - mune mishonga yevanhu vemunyika ino inofungidzirwa kuti mvura inopisa inoporesa zvinhu, zvichibatsira kubvisa kubva mumuviri slag uye zvinhu zvinokuvadza. Izvi zvinovandudza ropa rinopa ganda. Saka, rambai: tsanidzai mvura yemvura kwemaminitsi gumi pamusana wekupisa, uye mudururei mu thermos uye munwe pamucheto muduku kwehafu yeawa masikati. Izvi zvinonyanya kukosha kune amai vane ramangwana, nokuti nenzira iyi inovandudza kushandiswa kwemagetsi, uye zvinonzi maculae yevakadzi vane pamuviri vanonyangarika, ganda rinopera. Mukupedzisa, ndinoda kutaura kuti Ayurveda inotsigira chaizvo zvipfeko zvezvokudya zvevanaamai vanotarisira - kune pfungwa yokuti iyi ndiyo nzira iyo mwana anoratidza pamusoro pezvinhu zvinenge asiri. Asi uchiri kuziva chiyero uye usazendamira pane zvinotapira-rega bhandi remakungu (almonds, hazelnuts), michero yakaomeswa ichave yakatsiva zvingwa uye chokoti. Usazvimiririra kudya yezvokudya izvi, zvichida, zvinobatsira, asi iwe haufariri. Farira zvese zvekudya, usakurumidza, funga kuti chero doro rinokupa kwete kwete chete, asi simba remweya nemuviri.