Iko hakuna varume vazhinji vanokohwa kune vanhu vakaonda. Uyezve, pakati pavo varume (uye madzimai ane maitiro akanaka) "nyora" mavarai anonyangadza pavari. Zvisinei, vasikana havakwanisi kupomera mhosva yekuonda kwavo. Kazhinji kacho, kuora muviri uye, maererano naizvozvo, mafomu anotsanangurwa nehutachiona hwehutano. Uyewo zvinotungamirira kuonda uye kuora mwoyo kwekutarisa, kukanganiswa kwekurara, kusagadzikana kusingaperi, kugadzikana kwekuora mwoyo, kusagadzikana kwekudya. Saka, usati waenda kune kudya kunorema, iwe unofanira kunge uchitarisa zvinokonzera kuora muviri. Mushure maizvozvi, unogona kusarudza kuumbwa uye kudya kunonyatsobudirira. Nzira yakasarudzwa inofanira kuiswa zvishoma nezvishoma, kuitira kuti isadzivirire muviri. Zvakakosha kuchengeta nguva dzose. Iwe haugoni kutanga kudya uye usati wapedza kugumisa, uchienda kune dzimwe nzira dzakasiyana.
Pazvikamu zvekutanga, kudya kunofanira kunge kune zvokudya zvishoma-calori. Muzhinji, nhamba yekoriori inoshandiswa pazuva haifaniri kudarika 3000 - 3500 Kcal. Mapuroteni anofanira kunge ari 15%, hafu yavo - zvichida yemhuka yakabva (130 - 150 gramu pazuva). Mafuta - kwete kupfuura 30%. Carbohydrates - haisi 55%. Nekudya kwakadaro, acidity yemuviri inogona kuwedzera. Kuti kuderedze asidi, zvinokwanisika kutora mafuta emafuta (zvichida mafuta omuorivhi) muhuwandu hwemashupu matatu pazuva (mu salads kana kuti nokuda kwechocho nyaya). Paunosarudza zvikafu zvekuwedzera kwepanyama, dzivisa kuwandisa kwemakhahydrates. Zvinyorwa zvinokonzerwa nemahydrohydrates zvinotungamirira kuwandisa mafuta akawanda, nekuda kweizvi mamwe mapundu angaratidzika pachiuno nemuno.
Tevera mazano ekuwedzera kuwanda:
- Kusati kwadya (kwemaminitsi makumi matatu) kunwa hafu yegirazi yemichero kana jisi yemiriwo.
- Idya zvokudya zvina pazuva muzvikamu zvishoma pane imwe nguva.
- Usashandise mushure mekunyanyisa muviri.
- Itai maharansi, pasta, chingwa chakachena, michero, shuga, uchi, mineral salts, maji muzvokudya kuti uwedzere kugadzirisa. Idya mavitamini.
- Idya rationally. Zuva nezuva, kudya kunofanira kuve kwakasiyana.
Breakfast breakfast. Nokuti kudya kunorema kunowana zvakanakisisa kudya kwemafuro zvichave zvakasiyana-siyana zvezviyo, omelets pamukaka, cottage cheese, kocoa, cheese. Iwe haufaniri kudya mangwanani ose chinhu chakafanana. Porridge kubika kubva kune zviyo zvakasiyana-siyana, kuwedzera fillers (nuts, uchi, michero yakaoma), zvimwe zvokudya. Tarisa huwandu hwezvokudya zvaunodya. Kana kudya kunorema - izvi hazvirevi kuti iwe unogona kudya zvose zvakasarudzwa mumutengo upi zvawo. Chero chekudya, kunyange chekushandira, ndiko kunyanya kutarisira zvido zvako. Kudzora kusingadzorwiki kuchaita kuti muviri uite, kwete kufadza.
Kudya. Nyama yevheiri nehukuku inofanira kuva chikonzero chekudya kwemanheru. Nyama kubika, simmer kana kubika kune vakaroorana. Wedzera nhamba yehove mazuva kusvika maviri. Nehove dzeMarine dzinobatsira zvikuru pakufema, kuitira kuti usazochera micronutrients inobatsira. Kunakidza kusarudza paunyanzvi hwako, asi zvirimwa zvakagadzirwa-zvakabikwa kusvikira pasina chakasimuka. Kubata hove kana nyama, kubika kune vakaroorana, vainakidza, vanogona kuva vashoma zvikuru.
Snack. Iwe unokwanisa kugadzirira midhi-mangwanani mangwanani mangwanani chero mapepa, mashomanana asina kuvhenekera, zvinyorwa zvekumaodzanyemba zvekumaodzanyemba nemateke, apricots akaomeswa namazambiringa akaomeswa. Edza kushanduka kwakasiyana-siyana. Inzwa wakasununguka kushandisa mutsva mutsva wemiriwo, miriwo, nguva, zvikafu zvakasiyana-siyana. Asi yeuka, iyi haisi yekudya kwechipiri, asi masikati masikati. Usapfurikidza.
Kudya. Casseroles, mazai mumhando ipi zvayo, manyowa anoshandiswa manheru. Kudya kunofanira kuva caloric uye moyoy, saka haudi kudya usiku. Asi iwe haugone kudyira usiku.
Kutevera kudya kunorema kuwanda, unogona kuita kuti muviri uwedzere kuwirirana. Asi zvakakosha kuchengeta chiyero chekuti kutevera kwevakadzi hakuiti kukura. Kana iwe uchida chaizvo kudya pakati pezvokudya zvakagadzirirwa, unogona kuronga goroka nebhanana, gruel kana muto.
Usadya zvokudya zvakanyanya kana kuti zvinopisa kwazvo - kutonhora kwechimbichimbi kunotadzisa kukura kwemakemikari anobatsira kunwa mishonga. Kucherechedza kudya kunorema kuwanda, iva nechokwadi chekuita muviri. Kudzidzira muviri mune zvekurovedza kana kuzvimiririra, pamwe chete nekusimbiswa kwezvokudya zvinosarudzwa, zvichabatsira kutengesa makorikiti kune musimba, uye kwete mafuta.