Nhasi kukurukurirana kwedu kuri pamusoro pemitemo yezvakanaka zvekudya kwakakodzera uye rudzi rwezvokudya zvatinoda kuva nazvo patafura yedu zuva rega rega. Kudya kwakanaka uye kwakakosha kwezuva rimwe nerimwe kunosanganisira:
- Zvinenge zvitatu zvikamu zviduku zvezvibereko zvezviyo zvakakwana - zvakadai se-wholemeal bread, pasta, rey rice kana oatmeal. Kune chikamu chimwe chakatorwa: 1 chingwa chechingwa, 1 mukombe we pasta yakagadzirwa kana mupunga.
- Zvishandiso zvitatu zvemishonga chero ipi zvayo yemishonga yemafuta akawandisa (kana mafuta asina-) - mafuta anocheka kana mazinga, yogurt kana chezi. Kune mumwe anoshumira: 1 girazi remukaka, 1 pakiti ye yogurt, 25 gramu yechizi.
- Zvinyorwa zvishanu kana zvitanhatu zveproteine zvinodiwa mumuviri, zvakadai seprotheni yepasi-mafuta mafuta ehove, nyama kana huwandu hwehove dzakawanda, uyewo mamwe mapuroteni emichero (nyemba, lentils, peas, chickpeas) pamwe chete nezvokudya zvekudya zvakadai semashizha. Kune umwe anoshumira: 1 mazamu maduku, 100 magamu emashizha akabikwa, 150 gramu ehove, 100 magamu e nyama, 2 mazai.
- Mikombe miviri yejikiji kana michero - maapuro, mabhanana, maarangi, mapeari. Zvirongo zviviri kana zvitatu zvemiriwo - zvakadai samamatisi, zucchini, pepper, anyezi, broccoli, karoti kana michero yakaoma mashizha.
Muenzaniso weakarurama muzana wezvokudya panguva yemasikati unoita seizvi:
- chingwa, pasita, zviyo - 25%;
- miriwo (yegore) - 20%;
- Muchero mutsva - 10%;
- nyemba uye marimu - 15%;
- sweets - 5%;
- mafuta omuorivhi - 7%;
- cheeses uye yoghurts - 7%;
- hove - 5%;
- huku uye mazai - 3%;
- nyama yakaonda - 2%;
- high quality yewaini - 1%.
Chirongwa chemaawa chekudya kwakakodzera chinorondedzerwa nevana vekudya sezvinotevera:
- 8 am - kamufaro;
- 11 am - yechipiri yekudya;
- 2 pm - masikati;
- 5 pm - masikati masikati;
- 7.30 pm - kudya;
- 10 pm - snack vasati vavata.
Chikafu chakakodzera chekurema
Kana iwe uri weboka revakadzi vasingadi kurasikirwa nehutachiona, uye zvishoma kana zvishoma kuti uwane zviri nani, kudya kwakakodzera uye kwakaringana patafura yako kuchakubatsira mune izvi zuva rimwe nerimwe.
- Zvakanaka kudya mangwanani. Kana kusina kwekudya chamangwanani, iwe unogona kurasikirwa kuwedzera. Iwe unofanirwa kugovera muviri wako nesimba pane imwe nguva yapfuura mushure mokumuka. Zvakakosha kuti kudya kwako kwekudya kwemanheru kunobatanidza maitiro ega-ega, ega chitubu chemaprotheni uye zvimwe zvibereko zvitsva kana juice - izvo iwe unodya kana kunwa kutanga. Muenzaniso wezvokudya zvakakodzera zvekudya kwemanheru zvinogona kuva: apuro, zvidimbu zviviri zvezviyo zvezviyo ne tahini uye uchi kana ne yogurt uye jamu.
- Ruramisa kudya. Iwe haufaniri kurega kudya uye haufaniri kuramba uine nzara kwenguva yakareba. Zvakakosha kuti iwe uite zuva rimwechete purogiramu imwechete - kwemaawa iwayo kana iwe uchidya. Usakanganwa kuti kupa muviri wako chimwe chikamu chemaoriyori panguva imwe chete yakatarwa ndiyo nheyo yezvakanaka zvekudya.
- Clever inodya. Izvo zvatove zvataurwa kuti mitemo yekudya kwakakodzera inotarisirwa kwatiri kakawanda uye zvishoma nezvishoma. Sezvokudya zvepakati mukati mezuva unogona kushandisa michero nemiti. Saka iwe unopa muviri wako kuwedzera makori, mafuta akanaka uye mapuroteni.
- Zviratidzo zvekufananidzira. Mapuroteni akanaka ndeawo asina mafuta akawanda akazara. Nutswe, mbeu, hove, nyama yakaonda, mishonga yakakodzwa yemafuta uye mashizha mashizha mashizha - aya ndiwo makuru avo. Mishonga kubva muupfu hwakakwana uye magumusi anewo huwandu hwakawanda hweprotein akanaka.
- Mafuta akanaka. Mafuta emasikirwe asina kuwanikwa ndiyo yakanakisisa sarudzo. Dzivisa mafuta e-hydrogenated anowanikwa muzvokudya zvinoshandiswa, pamwe chete nemafuta akawandisa akazara mune zvigadzirwa zvemhuka. Hove, mafuta omuorivhi, avocado, nuts, mbeu uye tahini - ndiyo zvokudya zvakakwana kune avo vanoda kuwedzera kuwanda.
- Makine-carbohydrates akawandisa. Mishonga (kunyanya mbatatisi, karoti, celery), pamwe chete nemafuta uye zviyo zvakakwana zvinofanira kuva kwauri magumisiro makuru emakhahydrates - anowedzera hafu yezvaunoda zuva rega rega. Dzivisa upfu hwakachena nemiti yakagadzirwa kubva pairi.
Aya ndiwo mazano makuru pamusoro pekudya kwakakodzera kune avo vari kutsvaga kuwedzera zvishoma.
Kupedzisa kukurukurirana pamusoro pekudya kwakakodzera, tichapfupisa, uye zviri nani kutanga:
- Zvokudya zvakakodzera zvinoreva kudya panguva imwe chete.
- Dzidza kudya nguva nenguva uye zvishoma nezvishoma.
- Sarudza chikafu chako chezvokudya zvepanyama chete: mune zvakakosha kudya, hapana nzvimbo yezvokudya zvekakani.
- Rudo mutsva yemashizha, pamwe chete nemhepo yakanyanyisa, yakabikwa uye yakabikwa.
- Chikafu chakakwana hachibvi zvachose kudya zvinokurumidza muzvokudya zvinokurumidza.