Nharo pamusoro pemigumisiro nekukuvadza kwezvigadzirwa zvemhuka hazvigumi kwemazana emakore. Asi zuva roga roga kune zvinyorwa zvezvesayenzi uye zvezvokurapa, nekuda kwekuti vanhu vazhinji vanotanga kutsvaka zvakasimba kudarika kudzorera nyama mukudya. Kukurumbira kwekuwedzera kwezvirimwa kunobatanidzwawo nekushaya kusimba kwehupfumi, nekuti mhuri dzakawanda dzinomanikidzwa kusiya mishonga inodhura, kusanganisira nyama. Asi zvinogona here kutora nyama isina kukanganisa kuhutano, uye ndezvipi zvokudya zvinotsiva nyama zvinoshandiswa mumamiriro ezvinhu ehupfumi? Chiitiko chezvirimwa chichatibatsira kubata nematambudziko aya.
Chii chinotsiva nyama mukudya kwevateveri vezvokudya zvine utano?
Zvinhu zvose zvinotsiva nyama hazvingakwanisi kubhadhara zvakakwana nokuda kwekushayikwa kwemapuroteni emhuka, mafuta, amino acids. Nokudaro, zvinokurudzirwa kushandisa zvishoma zvishoma zvigadzirwa zvakawanda sezvinobvira kubva pane zvinotevera:
- Zvinyorwa zveprotheni - hove, shrimp, squid, marisi uye mukaka wemukaka-misi, mazai, buckwheat, seitan (inobatsira kubva puroteni kubva muupfu hwegorosi), nyemba, mazai, marudzi akapiwa (semuenzaniso chickpeas, mungiwani), soy. Nenzira, kubva pane zvose zvinonaka se nyama, soybean inotora nzvimbo inotungamirira. Vegariji vanogadzira zvakasiyana-siyana zvekudya kubva kune soya - uye mukaka, uye chezi inonyatsozivikanwa "tofu", uye cutlets, kabichi mabhuku, uye kunyange mahwisi. Asi nokuda kwezvokudya zvine utano zvinokurudzirwa kubika ndiro kubva kune soybea, uye kwete kubva pamigumo yakagadzirirwa yakagadzirwa.
- Mitsva yemafuta - nuts (walnuts, misidhari, amamondi, nezvimwe), mafuta ane marudzi ehove dzegungwa, mbeu dzezuva uye senge. Olive, linseed, sesame, dzungu, cedar mafuta.
- Sources ye amino acids uye mavitamini - miriwo, michero, zvinonhuwira, marumusi. Gungwa kare, saladi yemiti, squid ine "nyama" isiri nyore kuwanikwa isiri "vitamini", uye shrimp ndiyo inowanikwa pfuma yakawanda. Zvinotendwa kuti fungi inotsiva nyama, nokuti ine mutezo wemhuka - glycogen. Uye mamwe mushwa akafanana nenyama uye kuravira, somuenzaniso, chicken mushroom.
Mukuwedzera, zvinowanikwa pamusoro apa zvine zvimwe zvinhu zvinobatsira izvo zvisingawanikwi mune nyama, iyo inobatsira zvikuru pakudya kwakanaka.
Chii chinotsiviwa nenyama muzvokudya apo zvakakosha kuchengetedza?
Neine mari shoma yemari yemhuri, mishonga yakawanda inotsiva nyama haiwaniki. Nokudaro, vadzimai vangave vachida kuita zvakanyanya kuedza uye mafungiro ekuenzanisa kudya. Uye mazano anotevera achabatsira munyaya iyi yakaoma:
- kutenga zvigadzirwa nemwaka. Izvi zvinobatsira zvikuru uye, sekutonga, miriwo yemunharaunda nemichero zvakadhura kupfuura kupisa uye kutengeswa, kunowanikwa gore rose;
- buckwheat, legumes, peas inowanika mishonga yemapuroteni. Kuti huni huve nyore nyore kugadzira uye kusapedza kudya, zvinokurudzirwa kuti zvive nenguva yezvokudya nemhepo coriander pasi, zvinopisa zvinotapira, uye sekunakirwa kushandisa mishonga yemashizha emuchero;
- zvinhu zvinodhura zvinotsiva nyama, unogona kutenga mumisika yakawanda, uye kugovera mwedzi, kana kupfuura. Izvi zvinoshanda kumhando dzakasiyana dzemiti, soy, lenti, mbeu dzeesame, kelp dzakaomeswa uye mushwa, hove dzakanyanyisa. Chinhu chikuru chinotevera ndechekuchengeta kuchengetedza. Kunyangwe nebhadharo yemhuri yakaderera, unogona kutenga zvishoma zvemishonga iyi uye nguva nenguva uzviwedzere kune kudya;
- inodya yakawanda yemashizha. Dill, parsley, green oignon, basil, lettuce - izvi zvose zvinogona kukura zvakasununguka pabhandi kana pa windowsills. Inorayirwa zuva rega rega musina chinhu chisina chinhu chokunwa girazi rekudya risingawanzobatsiri, inowedzera mavitamini uye amino acids. Nekugadzirira kwayo, tora maprojagi maviri emarudzi ose emishonga uye ugozvikuya pa blender, uwedzere mvura shoma. Mukudya yakadai iwe unogona kuwedzera zvose marimu nemichero yewaka;
- kana iwe usina simba rakakwana uye simba nekuda kwekushaiwa kwezvinhu zvekudya, iwe unofanirwa kudya zvinonhuwira zvegorosi mazuva ose;
- edzai mapeji. Zvokudya zvezvirimwa zvinonakidza uye zvakasiyana. Semuenzaniso, mune zvakawanda ndiro mushroom inotsiva nyama, uye nekuda kwezvimwe zvekudya, zvidyo zvakadai hazvikwanise kusiyaniswa kubva kuzvidyo zvemhuka. Kubva mushwa, kabichi, mbatatisi kana karoti, unogona kuita zvinonaka zvemucheka. Uye mapeji emashizha, kunyange nebhajamiro shoma, achaunza mharidzo dzakasiyana siyana;
- pamberi payo, ita mapeji kwevhiki, izvi zvinokubvumira kuti uenzanise zvokudya zvacho kunyange nebhajhini duku. Zvitsva zvinodhura zviri nani kuwedzera kakawanda, asi zvishoma.
Nzira yekudzorera nyama sei mukudya kwemwana?
Nokuti muviri unowedzera wemapuroteni unokosha zvikuru, saka kana pasina nyama, mwana wekudya anofanira kupiwa kunyatsonaka. Zvimwe zvakasiyana-siyana zvehove, squid, shrimp nedzimwe nyama dzegungwa, mishonga yakakisi-mukaka, marudzi akawanda emiti, maorivhi, linseed, sesame, misidhari kana mafuta emudziyo - zvose izvi zvinodhaka zvinofanira kunge zviripo mukudya. Vamwe vezvokudya zvinovaka muviri vanorayira kuti dzimwe nguva vauye mu menu yehuku yekuku, zvakakodzera chicken fillet. Uye, chokwadi, hatifaniri kukanganwa nezvemiriwo yakasvibirira uye michero, inobatsira pakudzika uye kukura kwomwana.