Pane zvakawanda zvemono-kudya, apo chinonyanya kukoshesa pane chimwe chinhu chinogadzirwa, uye muhurukuro yakaratidzwa, iri maruva. Kuumbwa kwechibereko ichi kwakafuma mune zvakasiyana-siyana zvinhu, saka kudya hakusi kungodzivirira kuwanda kwakanyanya, asi kunowedzera simba rekudzivirira muviri .
Orange kudya kune zvakanaka uye zvakaipa
Mikemikari yemichero iyi yemarangi yakazara mavhithamini, maminera nemamwe zvinhu, asi iyo inonyanya kukosha yemiti inonzi citrus ndeyekuvapo kwehuwandu hwe ascorbic acid, iyo inotora chikamu chinokosha mumabasa akawanda mumutumbi. Kuvonga vitamini C, chibereko chinonzi inorwisa antioxidant, inokonzera kugutsikana. Kushandiswa kwemarangi ekurasikirwa kunosanganiswa nekuvapo kwemafuta akaoma anogadzira muviri wezvigadzirwa zvemagetsi uye kubatsira kurwisa simba rakaoma, kuchengeta manzwiro ekuti satiety kwemaawa mana.
Kuti unzwisise zvakakwana kushandiswa kwemakungu ekurasikirwa nekurema, zvakakosha kuratidza imwezve chivako - michero yegoramondi inobatsira kukurumidza kwemetabolism mumuviri. Masayendisiti akawana mumiti yemucrus limonoids, iyo inodzivisa nzira yekuberekwa kwemasero anouraya, kuchengetedza kuwedzera kwemitsipa yeropa uye utano hwemwoyo. Folic acid inobatsira kuchengeta ganda rakanaka. Kana iri yekorori yakagadzirwa nemarangi, yakaderera uye inofanirwa kusvika 70-90 makorikori pa100 g.
Mune zvimwe zviitiko, kudya kwemaruva kunokonzera kukuvadza mumuviri, somuenzaniso, vamwe vanhu vanorwara, kunyanya vachipiwa kudiwa kwezvibereko zvekutema mafuta kupisa. Kana kukanganisa uye kuora kunowanikwa pamuviri, zvino zviri nani kusiya izvozvi zvakasiyana zvekurasikirwa. Chimwe chipingamupinyi ndechekuitika kwehutano hwepamuviri, uye muhupo hwezvirwere zvekugadzirisa chirwere chekudya, kutanga kubvunzurudza nachiremba kunosungirwa.
Orange inopisa mafuta kana kwete?
Masayendisiti vakaita tsvakurudzo kuti vaongorore zvinhu zvavo, saka vakagadzira michina inokurudzira mafuta kupisa . Urongwa urwu runosanganisira zvibereko zvemuchero, izvo zvinowedzera kushandiswa kwemagetsi, kuderedza nzara uye kukurudzira kuora kurasikirwa. Zvakakosha kufunga kuti marangi anopisa mafuta pamutengo wezvinhu izvo zvisiri mumarara, asi mumucheka mutsvuku pasi pezara, iyo inotorwa kuti ibudiswe kure. Kana iwe uchida kutanga mumuviri unokosha pakurasikirwa kwemaitiro, zvino idya maarangi pamwe neshoko.
Orange kudya kunorema kurasikirwa
Pane mitemo yakasiyana-siyana inofanirwa kutorwa, kuitira kuti mararamiro eorandamire ekurema kurasikirwe anopa zviziviso zvitsva. Inokurudzirwa kuti iite kushambidzwa kwekutanga kwemuviri, iyo zuva rekudzora rinoshandiswa. Unogona kusarudza chero nzira yakakodzera iwe pachako. Kudya pamarangi kunofanira kubviswa zvakanaka uye zvinokosha kuti zvishoma nezvishoma zvishandure kune kudya kwakakwana. Zvakakosha kuwedzera zvekudya zvekare, kuitira kuti huni hwezuva nezuva hahupfuuri 1200 kcal.
Orange inodya kudya kwemazuva matatu
Imwe yenzira dzakaoma yekukurumidzira kupedza makirogiramu maviri - kuratidza kuratidza maarimi. Inoshandiswa apo iwe unoda kuzviunza iwe wakagadzikana mushure mekuita basa rinoremekedzwa kana kuzorora, kana kuti kuenzanisa uremu uye chimiro chemuviri wako mushure mekupedzisira kwekudya kwekudya. Kudya kwerangi kwemazuva matatu kunobatsira kurasika 2 kg. Kwemakore aya zvakakosha kubvisa zvinokuvadza uye zvakanyanya-koriori zvekudya, kusarudza pasi-calorie zvokudya. Chengetedza menyu inotevera, kusarudza kubva pane zvakasarudzwa:
- Kudya kwekudya kwemanheru Shandisa chigadzirwa chakasarudzwa iwe unoda rimwe raarangi kana kunwa 1 tbsp. juice.
- Zvokudya zvemasikati : saladi nefumi saumoni / beet yakabikwa nemhuka yakaonda. Orange kudya zvinoreva kudya zvikamu zviduku, uremu hwahwo hunofanirwa kunge husingave hunopfuura 200 g. Kupedzisa kudya iwe unoda orange.
- Kudya : 150 gramu yemafuta yakabikwa, veal kana nyuchi nemiriwo (broccoli, mushroom, karoti uye nyemba dzebhinzi). Kunwa zvose zvaunoda 1 tbsp. yogurt uye usakanganwa kudya muchena.
Jai uye kudya kwerunamani
Nzira yakaratidza yekurasikirwa inoreva kuti kuiswa mune urongwa hwezvigadzirwa zvekutanga mazai, izvo zvinobatsira kushaya kurasikirwa. Izvo zvine zvinhu zvinokosha zvekushanda kwomuviri. Mazai ane mapuroteni, saka haukwanise kunetseka kuti muviri unoparadza mishonga yemasumbu kuwana simba. Zvakakosha kucherechedza kuti mazai anonyanya kudyiwa mumuviri. Zvokudya mazai nemaarangi zvakagadzirirwa kwemazuva mashanu, uye panguva ino unogona kurasikirwa kusvika ku 3-4 kg.
Kefir-machero yezvokudya
Imwe shanduro yemagetsi anoshanda ekurasikirwa kwemazivi, iyo yakagadzirirwa kwemazuva mashanu uye panguva ino inogona kubvisa makirogiramu mana. Pamusoro peizvi maarangi anoita kuti kuve nekurema, zvakataurwa pakutanga, zvinoramba zvichitsvaga kuwana ruzivo rwekufir. Iko-mukaka wakamukira-inwa inobatsira kubvisa michero yekuora kubva mumuviri, inovandudza chirwere chekudya uye chekugadzirisa muviri. Kefir inopfuma muprotheni uye calcium, iyo inokosha pakuita kurasika.
Puroteni yakadaro yekudya nemarangi inoreva kudya kwemashanu pazuva. Kwezuva iwe unoda kunwa litre ye yogurt uye udye maaroni matatu. Zvokudya zvekudya, kudya kwemanheru uye mabiko emvura zvinenge zvakafanana uye zvinosanganisira 1 tbsp. kefir uye chikamu chemaaramondi, asi pamasikati unofanira kudya chidimbu chefuti yakabikwa kana hove yakaderera mafuta uye kunwa kefir. Usapedza kukanganwa kwako chete neyefir, saka iwe unogona kunwa mvura uye gorosi chai pasina shuga.
Migumisiro yezvokudya zverangi
Zvichipa zvibereko zvezvibereko zvemuchero, hapana munhu anofanirwa kushamiswa nezvokuti kudya kunoenderana nekushandiswa kwavo kunoonekwa sekubudirira. Idzo tsanangudzo dzakasiyana uye dzinotibvumira kuti tifunge kuti mhedzisiro yacho inonyatsoenderana nematangiro ekutanga ekurema, uye zvakanyanya, ndiko kurasikirwa kukuru kuchava. Uchishandisa mazai ekurasikirwa kwemazuva matatu, unogona kukanda anenge 1-3 kg. Chigumisiro chinotungamirirwa nehuwandu hweimwe michina inosanganiswa muzvokudya, uye yakasimba yemenyu, mairi kilogiramu anokwanisa kukandwa kunze.