Zvokudya zvakakodzera hazvisi izvo chete zvinobatsira kuchengetedza hutano, asiwo zvinokosha pakurasikirwa. Vakawanda vanovimba kuti vachazofanira kuzvidzora zvakanyanya muzvokudya, uye pane chimwe chinhu chisina kunaka, asi hachisi. Funga nezvemitemo uye muenzaniso wekudya kwakakodzera kwevhiki, iyo inobvumira munhu mumwe nomumwe kuedza kushandura kudya kwavo kuitira kuti aongorore zvose zvinobatsira. Kuzokanganwa zvachose zvinopfuura kuwandisa, nyanzvi dzinokurudzira zvachose kushanduka kune chikafu chakakodzera.
Zvinyorwa zvekudya kwakakodzera kwevhiki
Vanodya noutano uye masayendisiti vave vachibvisa mazano ekudya, izvo zvinobvumira vanhu vakasiyana-siyana kuti vawane migumisiro yakanaka, pasinei nebasa rimwe nerimwe remuviri.
Nheyo dzekudya kwakakodzera kunoderedza uremu, kuita mhuka yevhiki:
- Menyu inofanira kusanganisira mishonga yakasiyana, kuitira kuti muviri uwane zvinhu zvose zvinodiwa mubasa rakanaka. Ndokusaka nzara yakanyatsopesana.
- Shuga ndiye muvengi mukuru wemufananidzo, saka inofanira kusiyiwa. Izvi zvinoshanda kumashizha akasiyana-siyana, zvinwiwa zvinotapira, nezvimwewo. Iwe unogona kuwana dzakawanda dzisiri-calori uye zvekushandisa zvakagadzirwa zvakagadzirirwa kubva kune zvinowanikwa zviripo.
- Munyu ndiwo muvengi wemufananidzo wacho, saka unofanirwa kupedzwa zvishoma. Muzhinji, munyu unotungamirira kumvura yekuchengetedza, iyo inoratidzirwa nekudurura pamuviri.
- Nhamba yakakosha yezvokudya zvakakodzera zvekutapudza uremu inofanira kusanganisira zvokudya zvishanu zvinobatsira kuchengeta metabolism uye kusanzwa nzara.
- Chikudya chamangwanani ndicho chikafu chinonyanya kukosha, saka hachifaniri kushaikwa. Mahydrohydrates akakomba anokodzera kusvika mangwanani, somuenzaniso, zviyo uye chingwa. Nokuda kwekudya kwechipiri kwekudya kwemukati kunosarudza mazai emukaka wakaoma
- Panguva yemasikati, unofanira kuunganidza mapuroteni, miriwo uye yakaoma makhahydrates , asi kudya kwemanheru zviri nani kudya mapuroteni.
- Zvakakosha uye zvakarurama kubika zvokudya kuitira kuti irege kurasikirwa nezvinhu zvose zvinobatsira. Zvakanakisisa kugadzira zvigadzirwa, kubika, kubika uye kubika kune vakaroorana.
- Usakanganwa kuchengetedza mvura yakakwana mumuviri, iyo inokosha pakubudirira kurasikirwa kwemazivi. Zuva roga roga unoda kunwa zvinenge 1.5 litita, uye bhuku iri rinoshandisa mvura yakachena pasina gasi.
Kushandisa muenzaniso wekudya kwakakodzera kwekurasikirwa kwemavhiki kwevhiki, zvinokurudzirwa kuti uite mapeji epamberi, izvo zvichabvumira kusarega kudya uye kugadzirira zvigadzirwa zvakakodzera pachine nguva. Chigumisiro chakanaka chinogona kuwanikwa kuburikidza nekubatanidzwa kwekudya kwakakodzera nekuita muviri.
Sample menu yekudya kwakakodzera kwevhiki
Nutritionists vanokurudzirwa kuzvisarudzira menyu, vachitarisa pamitemo iripo uye mienzaniso yemitambo. Nemhaka yeizvi, pangozi yekuputsa, kushandisa zvokudya zvisina kufanira, yakaderedzwa kusvika padiki.
Nhamba nhamba 1:
- kambodzani: oatmeal yakabikwa pamvura, aple yakabikwa neuchi uye sinamoni, uyewo tei kana kofi isina shuga;
- snack: 250 ml ye yogurt isina zvinokonzera uye 200 g yenanapple;
- kudya kwemanheru: kushandiswa kwezvokudya zvemiriwo, nyama yakagadzirwa nenyuchi yechingwa ye rye uye tei;
- snack: ma oatmeal makiki neaii;
- kudya kwemanheru: kushandiswa kwepasi-fat fat cottage cheese uye maruva.
Nhamba nhamba 2:
- kudya kwekudya kwemafuro: omelet yakagadzirwa kubva mazai maviri, pamwe nekatori uye pepper, uyewo tei;
- snack: 1 tbsp. yogurt uye 50 magamu emapurikiti akaomeswa nemapungu;
- Zvokudya zvemasikati: mutsu wekuku isina zvinonhuwira nemishonga uye 100 g zvigadziriswa, uye mapoka ehove echeka uye 150 g kabhadhi saladhi;
- snack: ma oatmeal makiki neaii;
- kudya kwemanheru: 150 gramu echiGiriki saladi, 100 gm nyama yakakangwa uye tei neuchi.
Nhamba nhamba 3:
- kambani yekusvinira: chikamu chekodhi casserole nekofi;
- snack: kefir pamwe nekuwedzera kwezvibereko zvakaoma;
- Masikati: Koliflower yakabikwa uye nyama yemombe;
- snack: 1 tbsp. tomato juice nechingwa nechesi;
- kudya kwemanheru: hove yakabikwa nemucheka mutsvuku uye saladi yemiriwo miriwo.