Dambudziko iri rinoshanda kune vakadzi kupfuura varume. Vakadzi vanogara pazvokudya uye vanowanzoita basa re "sedentary", uye izvi zvinotungamirira kukanganisa mune metabolism. Kana chirwere chacho chisina kubviswa kamwe chete pazuva, saka chirwere ichi chinogona kutombonzi kubatwa. Kunyangwe zvinowanzoitika neshefu nguva dzose, asi hazvina kukwana.
Zvechokwadi, nguva dzose zviri nani kudzivirira chirwere chacho, asi kana kuvhiringidzika kwatove kwakamuka, zvino zvakafanira kubvisa. Kutora mishonga yakasviba kana inemas chiyero chechiitiko chakakomba, asi zvakakosha chete kudya zvakakodzera uye kuramba uchidya kudya nekudzivirirwa.
Zviri mukati
Ndezvipi zvekudya zvandinofanira kudya nekumanikidzwa? Inwa inopesana nekuvhara muviri Ndezvipi zvokudya zvinokonzera kubatwa?Ndezvipi zvekudya zvandinofanira kudya nekumanikidzwa?
Nzira yakanakisisa yekukubatsira kurarama nekudzivirira:
- michero yakajeka nemiriwo
- michero yakaomeswa - maonde, prunes, apricots dzakaoma uye compotes avo
- Zvishoma zvakanyanyiswa zvinomera zvemiti nemichero
- puree kubva kumaroti uye beet
Izvi zvigadzirwa zvichange zvichitibatsira kuisa basa rematumbo. Wedzera yogurt kana kuti isina simba rimwe zuva-kefir, chingwa ne bransi kana kuti zviyo zvose kusvika kumanyoko, uye porridge yakadai sewaatmeal, buckwheat, nebhari ichashanda zvakanaka, uye inofanira kuibikira pamvura nemafuta ezviyo.
Muzvokudya nekuvhara, iwe unogonawo kusanganisira mafuta ane hove yakakangwa, asi usakanganwa kuti munyu unokuvadza muhuwandu hwakawanda, saka hove zviri nani kudzika uye kunwa semvura zhinji sezvinobvira. Samoti yakasviba uye bhotoro itsva zvinogonawo kubatsira nekudzivirira, asi iwe unoda kuziva huwandu uye usapedze muhuwandu hwakawanda.
Iwe unotofanira kutanga uchitanga kurwisana nekudzivirirwa! Usati wasvika mangwanani-ngwanani, mumaminitsi gumi nemashanu, inwa kirasi yemvura inodziya neine yakasimwa lemon yose. Squeezed lemon inogona kuchinjwa nemiriwo kana michero yemichero yekusvuswa. Saladhi iri nyore kwazvo: unoda kubvisa kabichi, aple, beet, karoti, wedzera greens maduku uye mafuta ezvinomera. Salads inonyanya kukosha kubika kubva pamapapu, zucchini, tamati, makomkoro uye pepper inotapira. Wedzerai imenyu inogona kunge yakasvibira mbeu yekinki.
Usashandise porridges yakagadzirirwa, zvibike pachako kubva kune mbeu dzose. Brew inokonzera zvakakwana kwemaminetsi gumi nemaminetsi gumi nemashanu, zvino bvisa kubva pakateti uye kuvhara, usaisa munyu. Kuzviyo zvakadaro iwe unogona kuwedzera mafuta emuorivhi, michero itsva nemiriwo, izvi zvichabatsira matumbo kubvisa "mari". Muvhareji yeghakheheat unogona kuwedzera maekisi, uye mumashire - teaspoon yekinamoni.
Iwe unogona kubika mupunga wejisi, asi kubva murazi tsvuku. Wedzera pane porogiramu yakanakisisa walnuts kana mazambiringa akareruka, isati yadiridza.
Kubva kubvongodzwa, machena kabichi inobatsira zvikuru. Kufanana nemiriwo yose, zviri nani kuidya zvakasvibirira, asi kana hutumbu huine matambudziko nemafuta akaoma, unogona kuisa, kuibikira kana kubika iyo. Kune zvigadzirwa nepamusoro fiber zvakagadzirwawo zvinosanganisira broccoli nemashizha. Nenzira yakawanda, yose miriwo yakasvibirira ine fiber mune zvakawanda zvinodiwa, uye chaizvoizvo fiber ndiyo inofanirwa mamiriro ekurapa kubatwa. Kana kuvhiringidzika kwacho kwakanyanya, saka usadya zvakanyanya fiber, uye udye miriwo yakabikwa zvishoma.
Pakati pezuva masikati kamwe zvinokurudzirwa kudya mishonga yemvura, zvichida pamucheka wemvura, uye iwe unofanirwa kunwa mukaka wakavhenganiswa kana kuti kefir yakaderera kakawanda pazuva. Kana kuvhiringidzika kuchiramba kuchiwedzera, wedzera sipuni yakawanda yemafuta emuorivhi kune girazi reKaffir uye uinwe kweawa imwe usati warara.
Inwa inopesana nekudzikwa
Zvakakosha kunwa semvura yakawanda sezvinobvira panguva yekudzivirirwa, asi haifaniri kunge yakasvibiswa nemonades, asi tsvina yemichero nehuchi panzvimbo yeshuga, kofi chaiyo, kwete kusvibiswa, kana mvura yakachena. Zvose izvi zvinonwa zvinonongedza basa rematumbo.
Nzira yakanakisisa ndeyekugadzirira zvinwiwa zvakananga kubva pakuvhara. Semuenzaniso, decoction ye chamomile ichabatsira kuburikidza nekudzivirira gassing. Zvakakosha kuita punikoni yemamumile maruva negirazi yemvura inenge ichibikira, regai iite iyo yemvura kwemaminitsi makumi matatu uye inwa hafu yegirazi vasati vadya.
Inokurudzirwa pane chisina chinhu chiri mudumbu kunwa kuvharwa kweguruva mumakomo ash kana usiku hwemvura inodziya ne teaspoon yeuchi, izvi zvichabatsira matumbo kuti awanezve.
Zvakakwana zvishoma zvinyoro zvakasvibiswa nehuni nemukaka. Muchizoro chewaini, iwe unoda kuwedzera pini yemunyu uye mukaka muduku wakabikwa, kunwa pane isina chinhu mudumbu.
Ndezvipi zvokudya zvinokonzera kubatwa?
Mishonga inotungamirira kune chitarisiko chekuvharwa, ine zvinhu zvinotadzisa basa remukumbo. Zvigadzirwa zvakadai zvinosanganisira: nyama yakakangwa, mazai akareba, mupunga, mabhisikiti, mabhesi uye chingwa chakachena, uyewo mashizha akasimba (hove, nyama), pasta, semolina, mbatata yakasviba, chokoti necocoa, chai yeti uye yekare ane waini tsvuku. Mimwe michero nemabriji zvichatofanirawo kusiyiwa - cowberry, pear, pomegranate, dogwood, bhanana, blueberries - vanogadzirisa chete chigaro.
Mimwe mishonga inobatsirawo. Inogona kuisa mishonga yepothytropic, kugadzirira nematare, antacids, iyo inorayirwa zvezvirwere zvechingwa. Nokudaro, kuvhara kazhinji kunofanira kuudzwa kune chiremba usati wasarudzwa kurapwa.
Iye zvino kushingaira kushambadzira mari yakawanda kubva pakuvhara, izvo zvaunogona kutenga pane chero mapeji. Inogona kushandiswa, asi dzimwe nguva, haifaniri kushandiswa zvisina kunaka, zvisinei kuti hutumbu huchashandiswa uye hucharega kushanda zvakazvimiririra, uye zvino zvichave zvakakodzera kushandisa nzira dzakasimbiswa kare pakurwisana.
Zvokudya zvose zvinokonzerwa nekudya kwakakodzera uye kwakagwinya. Kune nguva 6 pazuva, asi zvishoma. Panguva imwecheteyo, mishonga nemichero mitsva inofanira kuiswa mukati memenyu yezuva nezuva; Usadya wakabikwa, asi unobikwa kana wakabikwa; kushandisa mazai emukaka-mukaka; kudzivirira kushandiswa kwezvokudya zvine huwandu hwezvakakodhijidhi, pamwe chete nenyama nemunyu. Uyewo, unofanira kufanidza kushandiswa kwewaini, kana kuti zvishoma nezvishoma kunwa kwayo.
Edza kudya zvakanaka uye kutevera mitemo mimwe yezvokudya zvinovaka muviri, chengeta zvokudya zvako zvakanaka uye uende mberi, ipapo "chirwere chekubudirira" hachizokugoni.