Vanoti zviri nyore kuva mudyari wekudya - vanorega kudya nyama nebhizimisi muhope. Asi, nhamo, vazhinji vevaya vakaita saizvozvo, vakadzokera kumadhongi avo evanhu vemazuva uye kudya kwekudya, nokuti vakakurumidza kunzwa kunzwa kuperevedza kwete kwete mapuroteni nemavitamini chete, asi, kazhinji, makori. Kana iwe ukadya zvimedu nemazamu, zuro, uye nhasi, kuva mhuka yezvinomera, uchidya chete mbatata, izvi hazvirevi kuti wakabetsera muviri wako.
Nyaya inoratidzika seinoyevedza yekuti iwe ungava wezvinomera zvinowanikwa sei dambudziko kana iwe unotarisana nechinetso ichi kwete muchirevo, asi mukuita, iwe pachako ganda. Kusarudza kuva mhuka yemiti, tinofanira kufanotaura mberi kuti kuchinja kuchagara kubva pamwedzi 3 kusvika kumwedzi.
Ngozi dzekudya
Kudya kwe "zvinononoka" zvinodhaka (uyo akasarudza kushandura ku "kudya" kwemazuva mashoma) haagoni kupa muviri muviri wakakwana neprotein yakakwana mune zvakakwana, iron, calcium , potassium, phosphorus, magnesium, zinc, uye polyunsaturated mafuta acids. Izvi zvinotungamirira kune chokwadi chokuti vazhinji vanonyanya kudya vasingasaruri vanotanga kutambura nekushaya simba kwesimbi, rheumatoid arthritis, uyewo vanonzwa kupera kwakasimba musimba uye nepfungwa dzepamusoro.
Kushaya kwemafuta e-polyunsaturated (iyo inonyanya kukosha ndeyohove) ndiko kukurudzira kwekuvandudzwa kwezvirwere zvepfungwa, kuwedzera kwehutano.
Sezvo mudyari anonzwa kuti asina nzara iye anogara achitambudzwa nenzara, anotanga kudya zvikamu zvakakura, uye izvo: mbatata, pasita, chingwa. Vezvirimwa vanoti pakati pavo hapana mafuta, asi kudya kwakadaro kuchakurumidza kutambanudza masvingo emudumbu, uye ma carbohydrates, hongu, acharambidzwa mufananidzo wemafuta.
Mukuwedzera, kushandura ovo-lacto-vegetarianism, iwe unowedzera kukanganisa huwandu hwecholesterol. Zvechokwadi, ingova wezvinomera, unodya mazai mashanu akaoma-akabikwa pazuva, asi mazai icho choterterol!
Nzira yekugadzirisa sei matambudziko aya?
Iye zvino, ngatitaurire pamusoro pezvinogona kuva zvirimwa, zvichipiwa zvinetso zvepamusoro zvehupenyu.
Kutanga, tinoda kuita urongwa, hucharatidza mishonga inoshayikwa muzvokudya zvezvirimwa. Iyo iprotheni, calcium, iron, B mavitamini, polyunsaturated mafuta acids. Iye zvino taita rondedzero yezvinodyiwa nevanodyara, uye tarisa "kwete nyama" inobva kune izvo zvinovaka.
Zvinoratidzika seizvi:
- simbi - nuts, nyemba, mushwa, buckwheat, soy;
- mapurotini - mazai emiti, nyemba, mbeu, nuts, zviyo zvose, soya, mazai;
- calcium - dairy products, beet, broccoli, sipinashi;
- mavitamini emuboka B - kutora multivitamin complexes ne vitamini B12;
- polyunsaturated fatty acids - kutora mafuta akawanda asingaverengeki emashizha.
Chechipiri, basa racho rinofanira kugadziriswa danho nechiito. Kutanga, tanga nezvamusingagoni kudya zvinomera. Zviite iwe urongwa hwezvokurambidzwa uye uise nguva yekuti iwe uye waunoramba kubva kupi:
- tsvuku tsvuku - kurega kutanga kwezvose;
- shiri - ramba mwedzi kubva pakutanga kwekushandura kune kudya kwezvirimwa, kwevhiki nevhiki kuderedza nhamba yezvokudya neshiri;
- hove uye zviyo zvegungwa - rega kutendeuka kwekupedzisira, 1.5 mwedzi mushure mekuramba kwe shiri.
Ichi ndicho chimiro chakareruka chezvirimwa, uye hapana mubvunzo wekuchinja kune veganism kamwechete.
Kusatora zvishoma nezvishoma kutanga nyama, ipapo shiri, uye pakupedzisira hove,
Kubatsira mukushandura kwakanaka kune zvinodhaka zvinogona kutowanikwa nevanhu vakapfuura izvi. Isa chikamu chechikwata chezvirimwa, saka iwe usangowana ruzivo rwekuziva kuti ungava sei wezvinomera, asi zvakare ipewo rubatsiro rwepfungwa - "kana vaigona, ndinogona."
Pamusoro pezvo, zvinomera zvinofanira kuziva kuti ndezvipi zvinotenga zvigadzirwa zve-soy zvakanakisisa, ndezvipi mapepa ekusiyana-siyana kwekudya kwavo uye kuti hazviiti kuti izvi zvose zvinokanganisa utano hwavo.