Zvinyorwa zvekudya kwakakodzera kwevakadzi zvinotitaurira zvinotevera: pane zvinenge zvichinyanya kana 6 pazuva. Nezvokudya izvi, "tinotanga" masiabolism edu, tichimanikidzidzira kupisa makoriri akawanda masikati. Mukuwedzera, pamwe nekudya nguva dzose, hatisi kuwira mumusungo, apo patinowanzotungamirirwa nedzimwe kudya - kureva, hatisi kurasikirwa nemasisita asi pane mafuta. Izvi zvinoitika kana tikanzwa nzara yakasimba pakati pezvokudya zvechimwe nguva.
Zvakanaka Zvokudya Zvokuona
Kune vakadzi, diary yezvokudya zvakakodzera panguva yemasikati ichaita seyiyi:
- 08.00 - mangwanani;
- 11.00 - yechipiri chikafu;
- 14.00 - masikati;
- 17.00 - masikati snack;
- 19.30 - kudya;
- 22.00 - manheru.
Dietitian nutrition counsel
Kururamisa kudya kwakakwana kunosanganisira zvinhu zvinotevera:
Nyama. Sarudza nyama yakachena - turkey, huku, mutsara kana nyama yemunyu. Nyama inopa miviri yedu nemapuroteni nesimbi, iyo inobatanidzwa mukugadzirwa patsva kwezviviri nezviviri.
Hove. Inobatsira zvose pasina rutivi rwehove, asi kunyanya - mafuta ayo, akadai sardines, mackerel kana salmon. Izvo zvine chikamu chikuru che Ω-3 fatty acids. Aya ndiwo aya acids anokwanisa kuderedza mukana weLDL (yakaipa cholesterol) uye, panguva imwechete, kuwedzera huwandu hweHDL (cholesterol inobatsira) - nokudaro kudzivirira mwoyo yedu. Nehove muviri wedu unogamuchirawo mapuroteni, tsvaga zvinhu uye nesimbi.
Zvibereko nemiriwo. Pasina ivo, kudya kwakakodzera kwevakadzi kwakaoma kufungidzira. Zvose miriwo nemichero zvichave zvakakosha zvikuru kwenyama yedu, asi zvinonyanya kukwanisika kutarisa machena kabichi neholiflower. Miti mivara inenge yakakwirira yepeta-carotene - yakasimba antioxidant, iyo isingabvumiri masero emuviri wedu kuti akure. Yakawanda yebese-carotene tinowana mumakaroti, apricots, sipinashi nemango. Zvose miriwo nemichero zvinomutsa muviri wedu nezvinodiwa zvinotevera, zvigadzirwa, zvisikwa zvakasikwa uye shuga.
Zvokudya uye zviyo. Chimwe chinhu chinokosha kune zvakavanzika zvekudya kwakakodzera. Pulses uye zviyo zvinenge zvisina mafuta-asi zvine mazana akawandisa emakrohydrates. Mukuwedzera, muviri wedu unogamuchira kubva kwavari iron, vitamin E, uturu hwakawanda hwevhitamini B uye yehutachiona. Ipa rizere, mupfeko wose uye, zvakasununguka, kune mahonji - nhokwe yehutu, tsvuku uye nyemba nyemba, lentils, peas.
Dairy products. Izvo zvinowanikwawo mune urongwa hwezvokudya zvekudya kwakakodzera. Sarudza yoghurts, mukaka uye cheeses nemafuta akawandisa. Mishonga yemiti inobatsira kushanda kwematumbo, anobatsira masimba edu, nekupa muviri wedu zvakawanda zve calcium. Mukuwedzera, semurairo, iwo ane zvishoma chete mafuta (kunze kwemukaka wose uye mamwe cheeses).
Sezvo tanga tanyora zvinhu zvakakosha zvakakosha pakudya kwakakodzera kwemukadzi, ngationei kuti tingagadzira sei mishonga yekudya kwakakodzera kwezuva.
Kudya kwakakodzera kwezuva
Hezvino chiyero chezvokudya muzvokudya zvezuva nezuva zvekudya kwakakodzera kwevakadzi zvakanaka:
- 25% - pasta, zviyo, chingwa;
- 20% - miriwo, zvichienderana nemwaka;
- 15% - mutsva;
- 15% - nuts uye nyemba;
- 7% - olive oil;
- 7% - yoghurts uye cheeses;
- 5% hove;
- 3% - mazai nemhuku;
- 15% - sweets;
- 1% nyama yakaderera-mafuta;
- 1% - yakanaka yewaini.
Heano mienzaniso mishomanana yekodzero yakakosha yezvokudya.
Iyo yakakodzera kudya mabiko yemangwanani (08.00 maawa):
Juice inobva ku 2 macangwani, 2 makungu eupfu wose, 25 gramu
Iyo yakakodzera kudya mishonga yemuchina wekudya kwekudya kwechipiri (11.00 maawa):
1 michero itsva uye 30 gramu
Mhuka yezvokudya zvakakodzera zvemasikati (14.00):
120 gramu yeke yakabikwa kana yakabikwa nyama yemazamu, 1 kushanda kukuru kwemahodhi (egisi lettuce kana kabichi ane karoti), 1/2 mukombe yakabikwa mupunga.
Zvakakodzera zvokudya zvekudya zvekudya (17.00):
3 zvidimbu zvechokoti.
Mhuka yakakodzera yekudya kwemanheru (19.30):
1 chikamu chikamu chepasta ine nyama yakabikwa uye 1 shoma shoma yemashizha ehodhi.
Snack yemanheru (22.00 maawa):
1 bhanki duku uye 3 yose yakarukwa.