Kudya kwakakodzera kwekuchera kwemwedzi

Vanhu vazhinji, vanoda kuendesa kune mararamiro ane hutano, havazivi kuti vangaita sei mishonga yekudya kwakakodzera, saka vanoita zvikanganiso, saka musatora mhinduro inoda. Zvechokwadi, zvinhu zvose zviri nyore, zvakakosha, kuziva zvidzidzo zvemashoko ezve dietetics, pamwe nekufungisisa zvaunofarira. Kuvonga neizvi, zvichave zvichibvira kuongorora zvose zvinobatsira zvekudya kwakakodzera.

Ndeipi kutanga uye kuti ungaita sei mishonga yekudya kwakakodzera?

Zviri nani kukudziridza kudya kwako, kuisa pfungwa pane mienzaniso yakataurwa, nokuda kwechiitiko ichi chekushungurudzika kuderedzwa kusvika pachidiki.

Mitemo yekugadzira menyu yezvokudya pakudya kwakakodzera:

1. Kudya kunofanirwa kuva mune zviduku nezviduku. Mukuwedzera kune tsika dzekudya kwemazuva emangwanani, masikati uye kudya kwemanheru, unoda kuwedzera hove. Chikudya chamambakwedza ndicho chikafu chinonyanya kukosha, saka haugone kuzviputsa.
2. Zvikamu zvinofanira kuva zviduku kugutsa nzara. Nyatsotsvaga zvokudya usingatongorwi neTV kana zvimwe zvinhu, izvo zvinokubvumira kuti unzwe uchikurumidza.
3. Ipa mafuta, anotapira, akabikwa, anoputa uye zvimwe zvokudya zvinokuvadza. Mishonga ine maitiro ehyhijidhashti anokanganisa mumufananidzo. Zvakakosha kubvisa kubva pane zvekudya zvemhuka zvinokonzera kudya, somuenzaniso, zvinwiwa zvinodhaka uye mapukisi.
4. Kuita mapeji ezvakakwana zvekudya zvakakosha kwemwedzi, kunyanya kusimbiswa kunofanira kunge kuri mapuroteni, miriwo, michero, pamwe chete nezviyo.
5. Itai kuti minda yemunyu inopedzwa, sezvo inononoka mvura.
6. Kubika zvinhu zvinofanira kunge zvakanyanyiswa, muchoto, pamwe chete nekubika uye kubika.

Mukuwedzera pane yakanyatsogadzirwa mharidzo, zvakakosha kuyeuka kuti zvakakosha kuchengetedza mvura yakakwana mumuviri, kunwa zvinenge 2 litres pazuva zuva rimwe nerimwe.

Pasi pemenyu yekudya kwakakodzera yekurasikirwa

Nhamba nhamba 1:

• kambodzwa

  : a pair of baked syrnikov, banana and tea (coffee).

• snack

  : persimmon uye kiwi;

• dinner

  : chikamu chema-fat borsch uye 100 g ye vinaigrette ;

• snack

  : 150 g ye-fat-cottage cheese uye egg yakabikwa;

• chirayiro

  : chidimbu chesaumoni yakabikwa uye 100 gramu yemafuta casserole.

Nhamba nhamba 2:

• kambodzwa

  : chikamu chewaatmeal peji yakagadzirwa pamukaka wakaora-mafuta, 100 g yejikiji uye tei (kofi);

• snack

  : 2 chingwa uye 50 g curd cheese;

• dinner

  : 100 gramu eparari, yakabikwa pamvura uye isina mafuta uye yakaenzana yemiriwo yakabikwa, uye imwe 100 g ye fillet, iyo inofanira kubikwa muchoto;

• snack

  : kushandiswa kwemichero yehudhi yakapfeka ka yogurt, uye tei;

• chirayiro

  : 150 g ye cod cod, 100 g yegungwa kare uye zvingwa zviviri .