Zvakanakira michero yemuchero yakange ichizivikanwa kwemakore mazhinji, asi chokwadi chokuti vamwe vamiririri vane mavara anoga ega anove akaratidzwa munguva pfupi yapfuura. Kune nzira dzakawanda dzekurasikirwa nehutemi, mune izvo zvigadzirwa zvakanyanya muzvokudya ndizvo mazambiringa.
Ichokwadi here kuti mazambiringa anopisa mafuta?
Iyo yakakosha zvikuru michina yevanhu vanoda kutsungirira kuwedzera kwekurema, vane mafuta anopisa simba. Nhamba yavo inosanganisira mazambiringa, ane mavitamini akawanda, mineral uye zvimwe zvinhu. Zvakakosha kucherechedza kuti ruzivo rwakanyanya harusi munyama, asi mumavhidhiyo ayo vazhinji vanodzinga kunze nekuda kwekunzwa kwavo, uye vanokanganisa. Muchero unopisa mafuta nekuda kwekuvapo kwe naringin uye inositol, iyo iri mune mitsetse.
Zvinhu zvinotanga kutaurwa zvinowedzera kushandiswa kwemasabolism, kunatsa muviri wemafuta akaparadzaniswa uye kunonatsa muviri wewaini yakashata. Inoratidzirwa kuti iyo yakawanda inogadzirisa chibereko, iyo inowedzera kuve yakagadzirwa. Inositol inowanzopisa mafuta, uye inobatsira chiropa kushandisa mafuta anopinda mumuviri. Izvi zvinopedzawo chido chekudya zvinonaka. Chimwe chibereko chine fiber, iyo inovandudza kudya. Kuvonga kwezvivako izvi, mazambiringa ekudya mazambiringa anozivikanwa uye anoshanda.
Muchero Wekudya Kurasikirwa Kwekurema
Nutritionist inokurudzira kuti vanhu vose vanoda kuchinja mufananidzo wavo, vanosanganisira mumenyu yavo iyi michero yakaipa. Mukuwedzera, zvakakosha kuchinja mamwe maitiro muzvokudya uye zvino mugumisiro pane zviyero zvichafadza. Zvakakosha kukanganwa nekusingaperi pamusoro pemiti inokuvadza: mafuta, anotapira, akaomeswa, anosvuta, ane salted, akabikwa nezvimwewo. Zvokudya pamiti yemichero zvinoreva kubvumirana nemimwe mitemo inokosha ye dietetics.
- Idya zviduku zviduku muzvikamu zviduku. Izvi zvicharamba kudzivirira kudya uye zvicharamba zvichigadzirisa metabolism.
- Zvinorambidzwa kudya kwemaawa mashomanana usati warara, asi kana iwe uchinzwa nzara yakasimba, ipapo zvishoma zvimiti zvemazambiringa zvinogona kupiwa.
- Zvakakosha kuchengeta hurumende yekudhakwa, kunwa zvinenge 1.5 litres pazuva. Mukuwedzera, iwe unogona kunwa ruvara kana kuti herbal chai, asi usina shuga.
- Kuti uwane migumisiro yakaisvonaka, mazambiringa emichero mazambiringa anogadziriswa anofanira kuve akabatanidzwa nekuita zvishoma muviri, semuenzaniso, unogona kuita maitiro kana majogs.
Cherechedza kuti mazambiringa anonamatira ane zvinopesana, izvo zvinotofanira kutarisisa. Sezvo ichi ichi chirimurairi, chinogona kukanganisa kugadzikana kwemuviri mumuviri uye iwe uchazofanira kusarudza imwe nzira yekurasikirwa. Nekushandisa nguva dzose yezvibereko, unogona kukuvadza kuwedzera mu acidity yegastric juice, saka haikwanisi kudyiwa ne gastritis uye ulcers. Zvokudya zvinorambidzwa kuti kuwedzererwa kwecholecystitis uye kuputika, pamwe nemamiriro ezvinhu epachiviri chechiropa uye chiropa.
Muchero wekudya mazambiringa kwemazuva matatu
Ngatitangei neinoti "classic" version, zvinoreva kudya imwe hafu yeawa asati udya 1/2 mazambiringa. Sezvo mazambiringa mazambiringa anopisa mafuta uye anokurudzira kurasikirwa, semichero, zvinokurudzirwa kunwa zvekudya. Kucherechedza chikafu ichi kunogona kukanda kusvika 2 kg, asi kana uchida, unogona kuona nguva yakareba. Muchero wekudya mazambiringa, iyo mhando yeiyo icharatidzwa pasi apa, yakasiyana, saka haufaniri kutambura nenyota.
- Zuva nhamba 1 . Muchidya chamangwanani chinosanganisira chidimbu chemafuta asina mafuta uye cheji chaiyo. Pakati pezuva, unogona kudya saladhi yemiriwo, asi usashandisa michero yemashizha, yakadai semapatata. Dzorerai ndiro nejisi. Iwe unogona kunwa tiyi. Nokudya kwemanheru, chidimbu chekudya chinogona kubikwa kana kubika, saridho yakasvibirira uye tei yakakodzera.
- Zuva nhamba 2 . Zuva rakatevera remazambiringa rinopedza kudya mangwanani, unogona kudya mazai maviri akaoma akave newai kana kofi. Zvokudya zvemasikati zvakaderera uye zvinosanganisira 50 g ye-fat-fat cheese chete. Kwekudya kwemasikati, unogona magiramu 200 ehove yakabikwa yakabikwa, chidimbu chechingwa chakasvibirira uye saridhi yakagadzirwa nemusi wemamu.
- Zuva nhamba 3 . Mangwanani iwe unoda kudya 2 tbsp. spoons of oatmeal kana muesli. Iwe unogona kuwedzera zvishoma mazambiringa kana micheche yemakungu. Sekuwedzera kana kuti zvakasiyana iwe unogona kudya 4 tbsp. spoonful ye-low-fat yogurt. Kwemasikati, kubika muto kubva mumiriwo, uye kwekudya kwemazuva maviri - 200 g yezvigadzirwa zvakabikwa kana zvakabikwa uye tei.
Muchero uye mazai - kudya
Nzira yakakurumbira yekurasikirwa kwemazivi, yakabva pamashandisirwo emichero yechirrus, ndiyo yakaiswa shanduro. Mazai anopa mapuroteni anonyanya kudyiwa mumuviri. Vanhu vazhinji vane hanya kuti mazai-mazambiringa anopa mazambiringa achabatsira kuwedzera cholesterol, asi haufaniri kushushikana pamusoro payo, nokuti yakaenzana neka lecithin. Kune dzimwe nzira dzakasiyana-siyana dzemugadziriro iyi yekurasikirwa nehuwandu uye inonyanya kuzivikanwa ndiwo mazambiringa anogadzirwa nemazai, akagadzirirwa kwemazuva matatu. Inoshandiswa apo unoda kukurumidza kupinda muhumiro:
- Kudya kwemachingwa : 1/2 mazambiringa, mazai akaoma eki, slice yechingwa chine nhema uye gorosi.
- Kudya uye kudya kwemasikati : 1/2 mazambiringa, mazai uye mazai chaiwo.
Kefir-mazambiringa anonyanya kudya
Imwe nzira inobatsira nzira yekurasikirwa, izvo zvinotarisirwa kwemazuva mana uye panguva ino unogona kukanda zvishoma zvishoma 2 kg. Pamusoro pemiti inobatsira yeviritsi yakatoti, uye kusvika kune kefir, hazvina kukosha kune avo vanoda kuve vanyoro. Kunwa kunonwisa uye kunobatsira kukanganwa nenzara kwekanguva. Chinhu chakanaka chinokanganisa metabolism uye basa regumbo rekudya. Pamusana pemigumisiro yakakosha, zvinogoneka kushambidza muviri wezvinhu zvinokuvadza. Kudya nemafuta emagalasi uye yogurt kunoreva kushandiswa kwezuva nezuva 1.5 maita emukaka wakaviriswa uye 0.5 kg ye macrorus.
Zvokudya - mazambiringa nemafuta chaiwo
Imwe yezvinonyanya kukosha kune avo vanoda kutapudza muviri ndeyeti chai, iyo ine zvinhu zvinokosha zvinokosha. Iyo inovandudza chirwere chekudya uye chekugadzirisa muviri, iyo inokurudzira yeuropi basa nekudzivirira muviri. Zvakakodzera kutaura nezve antioxidant yayo. Muchengetedzeka mazambiringa mazambiringa nehuteti chaiwo, kwenguva yakareba yenguva, zvinokuvadza hutano hwako, saka zviri nani kuti uishandise kwemazuva ekudzikinura , izvo zvichakubatsira kurasikirwa kusvika 2 kg. Kudya kwezuva nezuva kunosanganisira 1 kg ye macrorus uye 3-4 tbsp. tea. Iyo yakawanda yakatarwa inofanira kugoverwa muzvikamu zvakaenzana.
Zvinokwanisika here kutora mazambiringa pamusi wekudya?
Vanhu vari kuedza kuvandudza chimiro chavo, vanofanira kutevera mutemo, izvo zvinoreva izvo zvisingakwanisi kudya maawa matatu vasati varara. Panguva imwecheteyo, vazhinji vanotambura nenzara huru, iyo isingavabvumi kuti vararame kazhinji, saka zvinokosha kuziva ruzivo rwezvinhu zvakabvumirwa usiku. Sezvo mazambiringa anopisa mafuta, haagoni kudyiwa chete vasati vavata, asi zvakare inofanirwa kudya, iyo inotonyanya kuipa kumufananidzo. Vanodya mishonga vanobvumirwa kudya mikoko yakawanda, saka izvo zvinobatsira zvinhu panguva yokurara mumuviri zvichave zvakashanda.