Kudya kwakanaka, kana kudya kwakanaka, zvinoreva zvinotevera: munhu anogamuchira zvokudya izvo zvakawanda zvemuviri muviri wake unoda kugara uine utano zuva nezuva. Inofanira kugara ichiyeuka mupfungwa kuti zvakasara zvezvibereko zvinogona kukonzera chirwere chimwechete mumuviri sekushaiwa kwavo. Nokudaro, zvakakanganisa kufunga kuti kudya kwakakwana ndiko kudya kunoshandiswa bedzi kubudikidza nekurasikirwa kwekurema.
Saka chii chikafu chinonaka?
Kudya kwakakwana hakuna kufanana kune vanhu vose. Simba rezuva rega roga rinodiwa nemumwe munhu rinotarisa pamitemo yakasiyana-siyana, iyo inosanganisira chimiro chemagetsi, makore, zvepabonde zvemunhu, chiyero chekuita kwake. Saka, semuenzaniso, vakadzi vane pamuviri kana vakadzi vanoyamwisa vanowedzera simba ravanoda, izvo zvinotsanangurwa nemamiriro avo ezvinhu. Zvinonzwisisika, kudya kwakanyatsonaka kwevakadzi mune chikamu chehupenyu hwavo hakuzovi nechokuita nevekudya izvo zvinopa kudya kwakakwana kwekurasikirwa nekurema.
Kunyange zvakadaro, tinogona kugara tichitaura pamusoro pemitemo yakawanda yekudya kwakakwana. Zuva rega rega simba rinodiwa redu
muviri unofukidzwa nezvigadzirwa zvishanu mapoka makuru.
Tinovanyorera:- chingwa, mupunga, zviyo uye pasta;
- michero nemiriwo;
- nyama nehove;
- dairy products;
- mafuta, mafuta nemasipi.
Itai zvinhu zvakagadzirwa kubva muboka rimwe nerimwe mumigodhi yenyu yezuva nezuva - izvi zvinoreva kuchengeta kudya kwakakwana.
Ndinokwanisa kushandisa kudya kwakanyatsonaka kwekurasikirwa kwemazivi here?
Hongu, kana iwe usakanganwa nezvemitemo yayo yekutanga. Vanoda kuti tifunge mukudya kwavo hukama hunotevera:
- kubva pa15 kusvika ku20% yezvokudya zvezuva nezuva zvinofanira kuvharwa nemapuroteni - akadai nyama yakatsvuka, hove, nyama yehuku;
- kubva pa50 kusvika ku60% yezvokudya zvezuva nezuva inofanira kuvharwa ne-carbohydrates - zvakadai sechingwa, rizi, pasta, mbatatisi, michero, miriwo, nyemba;
- iyo yose yakawanda yemafuta inofanira kubva kubva pa20 kusvika ku30%. Haifaniri kudarika makumi matatu kubva kuzana makumi matatu ematambudziko edu ose, zvinoreva, 33 gramu yemafuta pamakorori 1000. Pamafuta aya, 10% chete inogona kuva yemhuka, iyo 11 gramu yemakirori zana ose.
Kudya kwakanyatsonaka kwekureruka kwemavhiki kwevhiki
Kupedza hurukuro yedu pamusoro pekudya kwakanyatsonaka, tinokupa mikana yakawanda ye menu yekurasikirwa-iwe unogona kuvatora semuenzaniso wekudya kwakakwana kwevhiki.
Breakfast breakfast
- 1 chimedu chechingwa (kana 2 makungu) + 30 gramu e-fat-fat cheese;
- 1 mukaka wemukaka 1.5% mafuta + 1 chikamu chechingwa (30 gramu) neuchi kana marmalade;
- 1 mukaka mukaka 1.5% mafuta anogadzirwa + 30 grams flakes kana 2 makumbo.
Yechipiri kudya mangwanani
- 2 michero kana 1 girasi yemusi usina shuga.
Kudya
- yakabikwa pasina mafuta omelette kubva mazai maviri nehowa, anyezi, tsvuku tsvuku + 1 chikamu chiduku chemajiro ehudhi nemaspuni maviri emafuta omuorivhi + 1 chimedu chechingwa;
- 120 magamu eenyama yakabikwa + 1 shoma shoma yemiriwo yakagadzirwa nemashizha emafuta emuorivhi + 1 chimedu chechingwa;
- 1 chikamu chiduku chejumusi yakabikwa pamwe nepuniki imwe yemafuta emuorivhi + 30 gramu e-fat-fat cheese;
- 2 nguruve shish kebabs + 1 sora keke + 1 zvinyorwa zvishoma zvemavara ehodhi nemashizha maviri emaorivhi;
- 1.5 zvikamu zviduku zvewaubergine zvakabikwa nematata, pamwe chete nepupuni yemafuta emuorivhi + 4 zviduku zvemazamu + akabikwa 30 gramu emafuta anocheka + 1 chikamu chechingwa;
- 150 magiramu ehove dzakagochwa + 100 magamu ematekate anopukwa + 1.5 karoti yakabikwa ane teaspoon imwe yamafuta omuorivhi;
- 200 magmita efurasi yakabikwa + 50 gramu e-fat-fat cheese + 1 duku kushandiswa karoti kana tomato saladi nemiti yemiorivhi 4-5 uye mashupuni maviri emaorivhi omuorivhi.
Afternoon snack
- 1 michero.
Kudya
- 1 yogurt 0-2% mafuta + 2 zvibereko;
- 1 yogurt 0-2% mafuta zvinokwana + 1 kiyijikiji uchi + 8-10 nuts + 2 breadcrumbs;
- 1 yogurt 0-2% mafuta anogadzirwa + 2 mashupuni jamu + 8-10 matani;
- 1 mbiriso ne 1 chikamu (30 gramu) e-fat-fat cheese, tomato, 1 chikamu che ham kubva muhombe yakabikwa;
- 1 girasi yemukaka 0-2% mafuta zvinogadzirwa + 50 magiramu emakungwa.
Kudya kwekudya kwakakwana kunogona kuonekwa sekutaura kunoratidzira, nokuti kunobatsira kurasikirwa nemapirundi akawanda munguva shomanana. Panguva imwecheteyo, ichi chikafu muenzaniso wekudya kwakanyatsonaka kwekurasikirwa kwekurema, izvo zvinotevera iwe uchanzwa uzere.