Zvokudya zvekudya ndeimwe yezvokudya zvinogona kutamirwa nyore nyore, sezvo kudya kunokwana kuti usatambura nekunzwa nzara nguva dzose. Pane maviri mapurogiramu anozivikanwa chaizvo ezvokudya izvi: chimwe chazvo chinobatanidza mazuva manomwe achichinja mono-kudya (kureva musi weMuvhuro unonyorera kudya pa buckwheat, musi weChishanu - kudya kwehuti, etc.); Chechipiri chisarudzo ndechokuti mudye vhiki imwechete mumakwikwi akasiyana zuva rimwe nerimwe.
Zvimwe uye zvinotyisa zvekudya pazviyo
Kutanga, tinoona kuti kudya kune oatmeal, muesli, mucheka mutsvuku, mango uye zvimwe zviyo zvenguva pfupi hazvina maturo, sezvo zviyo zvose izvi zvinonatswa, zvakanatswa uye zvinoshandiswa, uye, chaizvoizvo, zvinokonzerwa nemahydrohydrates sechingwa chena . Zvokudya zvakadai zvichava nemigumisiro yakaipisisa pakudya uye kubatwa kwepamuviri. Nokudaro, zviyo zvakatariswa, kusanganisira Hercules, hazvisanganisi muzvokudya.
Zvinobatsira zvekudya zvinogona kuonekwa kuti ndezvokuti zvine fiber yakawanda, iyo inobatsira chaizvo kubata basa rematumbo uye nhengo dzekudya. Mukuwedzera, kudya kwacho hakuna kukuvadza, uye panguva iyo unogona kuramba uchidzidziswa (semugumisiro waro, zvisinei, hutsika hwako huchaderera zvishomanana), uye hurarama hupenyu husingaperi usinganzwisisi nezvinetso nekugara zvakanaka.
Kubva kumigodhi yezvokudya zvekudya zvakakodzera kucherechedza chokwadi chekuti havakwanisi, izvo zvinokonzera zvinokuvadza kune mhuka, izvo zvinoda mavhithamini ose uye zvinoshandiswa pakutsvaga zvinhu, uye kwete izvo chete zviri muzviyo. Nokudaro, zvakanakisisa kusanganisa kudya kunogamuchirwa kwema multivitamines.
Kudya pazviyo: kushandura mono-kudya
Saka, izvi zvinoshandiswa kudya zvinotora kudya kunotevera:
Gorosi zuva:
- chikafu chamangwanani - gorosi porridge + uchi + 1/2 mukombe wemukaka;
- masikati - gorosi pariji + mavarai eiii + 1 mukombe yemuriwo muto;
- kudya - piramu + sinamoni + uchi + girazi rega yogurt.
Millet zuva (kudya pamwe nemamera kunogadzirwa nenzira imwe chete):
- chikafu chamangwanani - 1/2 mukombe wemukaka + porridge + honey;
- Kudya - 1 girasi yemhino kubva mumiriwo + porridge;
- kudya - 1 apple.
Oatmeal zuva (kwete Hercules, iro rinonzi oats):
- kamufambamwe - 1/2 mukombe wemukaka + porridge;
- masikati - 1 girasi yemiriwo muto nemashizha + porridge;
- chikafu - 80 gramu yekottage cheese nekemuki yakasvibirira + porridge.
Murasi zuva (maruva kana sango guru romucheka chete). Gurai muzvokudya zvitatu purogi yeupunga yakasanganiswa nemapuroti yakagadzirwa, uchi uye sinamoni.
Barley Day:
- chikafu chamangwanani - porridge + uchi + 1/2 mukombe wemukaka;
- masikati - 1 girasi yemiriwo muto nemashizha anyezi + porridge;
- Kudya - porridge ine mukaka wakagadziriswa + 1/2 kapu chero ipi zvayo yomuti wevirrus.
Zuva re Buckwheat:
- kudya kwekudya - porridge neuchi + 1/2 mukombe wemukaka;
- Kudya - 1 girasi yemiriwo muto nezvinonhuwira + cereal;
- Kudya - 1 mukombe weKefir + porridge.
Mixed day:
- kudya kwekudya chamangwanani: 1/2 mukombe wemukaka + zvishoma zvinonaka oatmeal;
- Zvokudya zvemasikati - pharighoheat + 1 kapu yemiriwo muto uye garlic.
- chikafu - bhariji yebhari + apuro.
Pazuva rechinomwe revhareji, unogona kusarudza chero sarudzo yako kubva kune izvo zvatove.
Zvokudya zvekudya ndizvo zvakasiyana-siyana
Shanduro yechipiri yezvokudya izvi yakagadzirwawo kwevhiki uye inodzokorora yekupedzisira, zuva rechinomwe rekudya kwekare. Iwe unogona kusarudza chero zviyo zvekudya uye unozvishandura nazvo kwekudya chamangwanani, masikati uye kudya kwemanheru. Mukuwedzera kune zviyo, unogona kudya maapuro 1-2 pazuva, kunwa kirasi yemukaka kana kefir.
Zvakakosha kuti phariji haina munyu uye shuga - inogona kudururirwa zvishoma kana kuti yakasvibiswa nouchi chete mushure mekunge yakanyatsogadzirwa.
Mukuwedzera, usakanganwa kutarisa zvikamu: zviyo zvinowedzera-koriori chigadzirwa, naizvozvo kudya kwako hakushande kana uchidya zvinopfuura 250-300 gramu zvezvokudya nenguva (iyi inenge yakaenzana nevhareji yeplate).