Vanhu vazhinji vanofarira mhando yezvinyorwa zvemasimba akasiyana-siyana . Zvisinei, nekuda kwekuoma kwemamiriro aya, kuitira kuti usati wangoerekana waita kukanganisa, zvakakosha kutanga kutanga mitemo yose usati watanga kutarisa mienzaniso. Muchikamu chino iwe uchawana mienzaniso yakagadzirwa yakagadzirirwa yezvokudya zvezuva nezuva, nemitemo yekuzvigadzirisa.
Nzira yekuita sei mapeji ezvokudya zvakaparadzaniswa?
Zvokudya zvinokonzerwa nezvokudya zvinotorwa muzvikamu zviduku 5-6 kakawanda pazuva. Sezvo mutemo, pane 3 zvokudya zvekudya uye 2-3 zvimwe zvekudya. Asi nheyo dzesimba rega rega rine simba rakanyanya kuoma, asi unogonawo kuzvichengeta kana uchida. Saka, zvinyorwa:
- Mapuroteni haagoni kudyiwa nemafuta. Mune mamwe mazwi, nyama, hove uye huku inobvumirwa chete kuonda, pasina mafuta. Nekugadzirisa, mishonga isiri-starchy chete inokodzera (starchy miriwo ndiwo mbatatisi, gorosi, marumusi, uye havanzi).
- Mushonga wemashizha (chibage, mbatatisi, marumusi) anosanganiswa nemiriwo miriwo kana nemafuta yemafuta, asi kwete nemafuta emhuka! Iri boka rinosanganisira macaroni, chingwa uye semi-starchy miriwo - turnip, radish, radish, rukukva.
- Utamatisi, mavhenekete, mavhinga uye michero yose yakasvibirira inogona kudyiwa zvakasiyana nedzimwe mimwe michina.
- Gorosi uye kwete-mizinga miriwo iboka revanhu rose rinogona kubatanidzwa kunyange nemafuta emhuka.
- Misi inofanira kutorwa zvakasiyana uye haifaniri kunzi doro, asi kudya. Mutemo uyu unoshandawo kune cottage cheese.
- Mazai ndeeboka reprotein, rinosanganiswa nemiriwo miriwo. Mapuroteni haagoni kuunganidzwa nemumwe mupuroteni, mune mamwe mazwi, zvakabikwa mazai nemasese kana steak neiyo chikafu chinorambidzwa. Uyewo nyama nechesi kana sandwich ne cheese uye sausage.
- Nutswa dzinotorwa muzvokudya zvakasiyana.
- Zvinorambidzwa kudya marudzi maviri e-carbohydrate (pasita kana dumplings ane chingwa, nezvimwewo).
- Mushonga haisi michina yakasara uye inosanganiswa nemaproteine uye makhahydrates.
Kubva pamitemo iyi, iwe pachako unyore nyore nyore mhando yakanaka kune zvokudya zvakasiyana. Tinopa mienzaniso yakawanda kusarudza kubva.
Mienzaniso yemasimba ekuparadzanisa masimba
Funga nezvimwe zvinhu zvingasarudzwa zvamunogona kushandisa zvakanaka zuva rega rega musingakuvadzi mumuviri. Usakanganwa kuti zvakakosha kudzora ukuru hwezvikamu! Sezvokudya, unogona kushandisa chikamu chechibereko chezvibereko kana zvekudya.
Kusarudza 1
- Chikudya chamangwanani: oatmeal pamvura nemaapricots akaomeswa, gorosi rose chingwa, green tea pasina shuga.
- Zvokudya zvemasikati: mishonga yemiriwo, mishonga yemiriwo, tei isina shuga.
- Masikati manyoka: saladi yechizi uye tomato.
- Kudya: hove dzakabikwa muchoto uye zvinogadzirwa nemiriwo.
Chokusarudza 2
- Chikudya chavhenekeri: yakabikwa mazai nematato uye herbs, tiyi pasina shuga.
- Mabiko: mbatatayi yakabikwa, chibage chesawadhi, tei isina shuga.
- Masikati mashomanana: jira re yoghuti uye majiroji.
- Kudya: gadzira nemiriwo chifu.
Nzira 3
- Kumbodhi: curd casserole, tei pasina shuga.
- Zvokudya zvemasikati: buckwheat nemiriwo, chiedza chehadhi, tei pasina shuga.
- Masikati manyoka: michero saladi.
- Kudya: mushroom pilaf, mishonga yemiriwo.
Chokusarudza 4
- Chikudya chamangwanani: omelet kubva mazai, saladi kubva pagungwa kare, chai pasina shuga.
- Zvokudya zvemasikati: yemiriwo soup-puree, tei pasina shuga.
- Masikati mashomanana: yakabikwa chifu neyamarato.
- Kudya: turkey, kubika ne zucchini kana zucchini, yemuriwo saladhi.
Sarudzo 5
- Zvokudya zvemanheru: porridge buckwheat nemawaini, tei pasina shuga.
- Zvokudya zvemasikati: chikafu chebhandi, mashizha yemiriwo, tei isina shuga.
- Masikati mashomanana: apuro akabikwa.
- Kudya: saumoni yakabikwa neeiii uye karoti, mashizha yemiriwo.
Pakati peizvi, mumwe munhu achawana chimwe chinhu chakakodzera ivo pachavo. Chinhu chikuru ndechokuti kurega kushayikwa uye kugadzikana kwezvokudya: zvinhu zvose zvinofanira kuchinja, kuitira kuti muviri uwane zvakasiyana-siyana zvevhithamini, kutsvaga zvinhu uye amino acids.