Vanoti vanhu vose vakazara havana kudya kwekudya. Kana iwe ukaverenga mitsara iyi, unofanira kufunga kuti une matambudziko nekuwedzera muviri. Unodya here? Kana pane mhinduro isina kunaka, muenzaniso wako unongoratidza chete maonero evanhu vose vanofa. Asi ikozvino hazvirevi nezvekudya kwekudya kwemanheru muhupenyu hwedu. Basa redu nderokuita mapeji ekufungidzira ekurasikirwa kwekurema, izvo zvichave:
- kunonwisa;
- kuenzanisa, maererano nemavitamini nemaminerari;
- Zvokudya - zvokudya hazvisi nyore kuiswa pamativi edu;
- Simba - panzvimbo yekuda kurara mushure mekudya, iwe unofanira kuva nekurwisa kwebasa nekuremara.
Pasinei nenhamba yakawanda yezvinodiwa, basa redu harisi rechokwadi.
Breakfasts
Maiwe, maererano nemitemo yemagariro edu ekudya kurasikirwa, unofanira kuzvienzanisa. Iwe unoti dumbu rako haritengi zvokudya mangwanani? Ndizvo chete kuti kare kare akarasika tariro kuti aizoiwana. Mangwanani mushure mekumuka, iwe unofanirwa kunwa girasi remvura yakachena isina-carbonated - izvi zvinokonzera kushandiswa kwemasabolism uye "kutendeuka" mudumbu. Tichadyei?
- zviyo zvekusarudza - oatmeal, buckwheat, rice (chinyorwa, usasarudza porridges pakarepo uye ugofarira mavara omurairi kana bhasimasi) - 150 g mune fomu yakagadzirwa;
- kune pariji tinowedzera michero yakaoma yakaomeswa - yakaomeswa apricots, prunes, mazambiringa akaomeswa, akaomeswa cranberries, mapeari, maapuro uye zvose izvo;
- bhonasi - 1 michero.
Imwe mushure mekudya mushure mokunge musingateveri, tsungirirai neti, mvura kana juice kweinenge awa.
Snack iri kushanda
Tichagadzirira kurongedza kusati kwapera uye shure kwemasikati. Sezvokudya zvatinogona kushandisa:
- yoghurts yechisikigo asina kuzadza;
- kefir;
- chingwa chefurawa yega yega nemichero yakaomeswa uye marimu;
- cottage cheese neine pasi mafuta;
- chibereko;
- nuts.
Kudya
Mabiko ndiyo inonyanya kukakavara mune mabiro edu akakodzera ekudya. Kune rumwe rutivi, havasi vose vanokwanisa kudya moyo uye kunobatsira kudya panguva yekudya kwemasikati. Kune rumwe rutivi - pasina kudya kukuru munzira ipi zvayo. Hazvisiko kugutsa nzara nezvokudya zvinokurumidza - zvokudya zvinokurumidza, chebureks uye vatsvene, zviri nani kugutsa nzara yako nerubatsiro rweimwe yezvokudya zviri pamusoro apa uye kudya kumba kumba, kunyange kana awa ichange iri maawa manomwe.
Kudya kwemasikati:
- hove dzehove, soups-purees kubva mumiriwo uye zviyo, mukaka soups;
- steam cutlets, stewed uye nyama yakabikwa (yakadzika-siyana mafuta), yakabikwa hove yegungwa;
- miriwo yemashizha ane mafuta omuorivhi, jisi remuori, isina munyu;
- zviyo, separutika ndiro;
- Aspagashi kana tsvina yehuto;
- seafood;
- omelets uye egg dishes.
Zvichienderana nekuti iwe wakakwanisa kudya kwemasikati, izvi zvinogona kuva zvekupedzisira, uye zvekupedzisira asi imwe, yezvokudya. Kana iwe uine nzara usati warara, unogona kunwa yogurt uye udye chingwa chegaini kana kugadzirira cheki cheke zvingwa pasina shuga nemiriwo.