Global change
Mukutanga kwetatu, kuputika kwehomoni kunoitika. Asi maererano neshoko rezvokudya, zvinogona kunge zvichinyanyisa: nemhaka yehutu, haudi chinhu. Mune izvi, zvisinei, zvakanakira. Kuti tibvise zvinhu zvinokuvadza zvinogadziriswa, tinoda mazuva anenge 40-60 (zvinongodaro izvi uye zvinopedzisira kuitika). Saka mushure mokudzorera chido, iwe unotanga kubva pakutanga: usatora pazvokudya zvinokurumidza, asi pa saladi nehove yakabikwa. Kana zviri zvikwama, kusavapo kwechido chako pakutanga kwekuita pamuviri hakuzomuvhiringidzi zvikuru: muchirevo, iye achava nezvakawanda zvekuchengetedza kwako. Asi zvinotanga kutora kutora mavitamini ekugadzirira kwevakadzi vane pamuviri. Hazvo usina kudya, haufaniri kuzvirasa: tsvaga chigadzirwa chisingaiti chinonyangadza. Zvakanakisisa kana iri dairy, hove (inenge isingasviki muhukuru - iyo inowedzera mercury inokuvadza), ne-michina, kudya nyama, zviyo, miriwo nemichero. Chinhu chikuru hachisi chokusarudza "chemistry": zvokudya zvakagadzirwa nekakani, pelmeni ... Ingo yekanganwa nezvechips nekambani. Zvinokuvadza iwe nemwana wako zvakare zvikafu zvinogona kukonzera utachiona: hove yakasvibirira, nyama, mazai, mukaka usingagadziriswi, cheese nehutu. Mune zvimwe - hapana zvikwereti! Hakuchina chekutyisa here? Yeuka mutemo: mumutambo wekutanga unoda kuwana anenge 2500 kcal pazuva, mune yechipiri - 3000, mugore rechitatu-2700. Uye kwete pamutengo weupfu, asi nekuda kwehove, bhotela, miriwo, zviyo.
Zvose, hongu kupfuura!
Pane maviri asingabvumirwi mune imwe yevatatu. Zvisinei, iri muchipiri kuti mwana anokura zvakanyanya. Mapfupa maduku aida huwandu hwakawanda hwekashicium, uropi-phosphorus uye zinc, uye muviri wose wemwana - mune mapuroteni. Ikupedzisira ndiyo inonyanya kukosha: kubva pamagetsi matatu emapurotini anodyiwa newe, 1 g inoenda pakuvakwa kwemuviri wemakumbo. Uye zvakakosha kuti zvose "zvidhinha" zvinofanira kuva zvepamusoro. Zvigadzirwa zvemishonga pamwe nekuwedzerwa kwemapuroteni emhuka anokosha achapa mwana calcium uye B mavitamini.Awedzere, sendamira pana kefir: ruzivo rwe -cto- uye bifidobacteria inokuchengetedza kubva kune zvinetso nekudya, somuenzaniso, kubva pakuvhara. Nenzira, ikozvino chibereko chinokura chinotanga kupfurikidza pamusana, naizvozvo kuora mwoyo hakuna kubviswa. Mhedzisiro - girazi remukaka sekupedzisira kuvhara awa kwemaawa asati avata. Omega-3 fatty acids iri mune hove ichabatsira mwana kukura akachenjera. Uye simbi inobva kune tsvuku tsvuku nemhuku yakanaka uye ine utano. Iyi microelement inokonzera kutakura okisijeni kubva mu-placenta, inodzivirira anemia yevakadzi vane pamuviri. Imi mose muchava nematama matsvuku! Asi kwete squirrels chete anoda mwana. Anoda mavitamini, ayo anonyanya kuwanda mumichero uye michero, mbesa, michero yakaomeswa. Saka, kazhinji kacho zvinokuvadza iwe nemichero saladi nehugurt kupfeka. Kunze kwemakwikwi, asina kufanirwa yemafuta yemiriwo: maorivhi, pungu. Rimwe pepuni zuva rinofukidza zvakakwana zvido zvako ne vitamini E uye mafuta anoshanda - anokosha amino acids. Iyo magnesium uye zinc inofanirwa kuti hurongwa hwemitsipa huwanike mugungwa kare, nyemba, mavhinga uye mapundu. Uye tora makhahyhaidhadhi nekwakagadzika ka buckwheat, oatmeal, macaroni kubva durum gorosi. Ko uremu hwako hunowanikwa here? Paavhareji, unoda zuva 100 magamu emapuroteni, 80 gm emafuta uye 400 magamu emakrohydrates. Kurumidza kupora? Deredza kuwanda kwemakrohydrates kusvika ku 150 g.
Zviri nyore, asi zvine utano
Iye zvino hatifanire kuwedzeredza dumbu ndiro. Kunyatsoteerera kwakabhadharwa kumapolisaccharides - akaoma makhahydrates, ayo aizokupa iwe simba. Nutsu, mbeu nemichero yakaomeswa - ndizvo zvinofanira kugara zviri patafura! Usati wasununguka, rimwe remabasa ako makuru ndowokuwedzera kuwedzera kwemashupu. Nezvo, unogona kutsungirira nekupa nyama nyama masvondo matatu isati yasvika. Uye kwemavhiki maviri - enda kune chingwa kubva muupfu wekukuya. Iwe nekwakaputika haunoda chero huwandu hwekakori kubva pamasipi nemapumburu. Usanamatira pamukaka: yakawandisa calcium inogona kukanganisa kuoma kwemafupa emakumbo. Idya kanenge kaviri pazuva, asi mune zvikamu zviduku. Muhafu yekutanga yezuva - high-calorie ndiro, uye muchipiri - nyore nyore kudya. Ipapo iwe uchasvika musi wakanakisisa, uchifara uye uine simba.
Muchero weamarondi
- 1 bunch of salad
- 1 mazambiringa
- 1/2 tsvuku onion
- maarimondi akawanda
- parsley
- 1 tbsp. supuni yemafuta emuorivhi
Kugadzirira:
Mazai e lettuce neparsley, bvarura mavoko enyu, mazambiringa mazambiringa (kana muchigona kushandisa marangi), bvisai ganda kubva pane rimwe nerimwe. Durai muzvimedu, uye eiii - midhembete yehafu miviri. Sakanidza zvose zvinosanganisa, salting, uchisasa nemaarumondi akaomeswa. Nguva nemafuta emuorivhi.
Okroshka with yogurt
- 1 cucumber
- 1 yakabikwa mbatata
- 50 g ye nyama yakabikwa
- 1/2 mazai akaoma
- 5-7 Radishes
- greens anyanisi, dill, parsley, basil
- munyu
- kirasi ye yogurt
- • supuni 1 yekisiki yakasviba
Kugadzirira:
Miti inenge yakachena, yakatemwa kuva cubes, salting. Wedzerai apo rakapwanyika radish uye magreens. Dura nyama uye hafu yeii, taurirana nemiriwo. Dururira kefir, nguva nemukisi wakamukira, simbisa.
Pancakes
- 5 tbsp. nendiro dzeupfu
- 1 egg
- 1 mukombe wemukaka
- 1 tbsp. kapu yemafuta emichero
- 1/2 mukombe mvura
- munyu
Kuzadza:
- 150 gramu yehuki yakabikwa
- 20 g emafuta
- boka re sipinashi 50 gramu chechi
Kugadzirira:
Bika zvingwa. Sipinachi inoshandiswa, kuwedzera grated cheese uye nyama yakakangwa. Putira zvinhu mumapakake. Fukidza nechesi uye uise muchoto, saka inonyunguduka.