Nguva yekudya yakakodzera yekurasikirwa

Chikafu chokutanga chinofanira kunge chakafanana nekupa chimiro chakanakira mumuviri kwezuva rose rinouya. Zvisinei, usati woda kuora muviri, mubvunzo unomuka, ungazadza sei muviri nezvinhu zvakakosha uye simba, asi panguva imwechete kuti usabvumira kuiswa kwemafuta akawanda. Vadzidzisi vanoziva mhinduro kumubvunzo uyu wakaoma uye vanopa mazano ekutevera mamwe mazano.

Kururamisa mangwanani-ngwanani pamusangano wezvokudya zvinovaka muviri

Kufunga nezvekugadzirira kudya kwemanheru, funga nezvemirairo inotevera:

1. Chikafu chekutanga chinofanira kuzadzwa neproteine, fiber uye mavitamini. Pasinei nemafungiro akapararira pamusoro pezvibereko zvezviyo zvekudya zvokudya, zviyo hazvisi izvo zvinogadzirwa zvekudya zvekudya. Dzimwe nguva unogona kubvumira kudya kwemafuro emvura uye muesli ne yoghurt, asi zviri nani kusarudza hove, miriwo, nyama yakatsva yakabikwa pamwe nesadhi, omelet, cottage cheese, mazai akabikwa. Usakanganwa kuti zvinotenderwa kusadya kupfuura maawa matatu pavhiki.
2. Chikafu chakakwana chekuresikirwa nekurema chinosanganisira kudya mangwanani, izvo zvicharamba kudzivirira kutevedza kweglucidhi-glucose uye hazvizobvumiri kuputika kwakakosha mune shuga yeropa.
3. Pakuedza muviri, yakaoma makhahydrates anogona kuwedzerwa kudya kwemanheru, ayo ari muzviyo zvakasvibirira: ruvara rutsvuku, oatmeal, buckwheat.
4. Hafu yeawa musati watanga kudya, unoda kunwa girazi remvura yakachena yakachena kugadzirira muviri kudya.

Zvokudya zvokudya zvokudya zvokudya zvokudya zvokudya zvokudya zvokudya zvokudya zvokudya zvokudya

1. Vitamin smoothie . Inogona kugadzirwa kubva kumakroberiti, michero, hafu yebhanana uye hafu yegirazi ye yogurt isina kunakirwa.
2. Omelette with mushrooms . Inoda imwe yolk, mapuroteni maviri, 3-4 mushroom kana mamwe mushwa, magini kana sipinashi. Mukuwedzera, iwe unogona kuita chikamu chiduku chemashizha emiriwo, akapfeka mafuta emiriwo.
3. Mazai akabikwa . Kwekudya chamangwanani, unogona kubika mazai mashoma. Nguva yekubika haisi yepamaminitsi mashanu kuti uchengetedze yolk zvinhu zvinobatsira. Kune izvi Chero michero yemuchero inofanira kuwedzerwa kune kudya kwekudya.
4. Cottage cheese . Chimwe chikamu chemafuta echeketeti chechikafu uye kuwedzerwa kwechinguva chiduku cheuchi uye chibereko ndicho chikafu chekudya chakanaka chemukadzi anoda kuora muviri.
5. Hove nemiriwo . Chikamu chehove yakagochwa (pike perch, saumoni, tsvina, pollock) nemiriwo mutsva ichazadza muviri nemuviri mangwanani.
6. Firipi nemiriwo . Chakudya chakanaka chakanaka chingave chikafu chechicken fillet yakabikwa nemiriwo. Kubva pamiriwo zviri nani kutora zucchini, eggplant uye maviri emamatata.