Munhu wose anoziva nezvekubatsira kwemazamu kubva muhuduku. Inenge 23 muzana yehuwandu hwayo ma carbohydrates, mapuroteni (uye anoreva ku-grade-grade) mairi - 2%, uye mafuta akadukusa - 0.4%. Imwe mbatari yakasvibirira ine 570 mg ye potassium, 52 mg ye phosphorus, uye inowedzera mu magnesium, calcium uye iron. Uye mavitamini C, B, D, K, E, carotene, organic acids uye folic acid vanoita mbatatisi chinhu chinokosha mukudya kwedu. Iyo yakawanda yakawanda ye potassium inobvisa kubvisa mvura yakawanda kubva mumuviri, iyo inoderedza dema uye inowedzera mutengo wemagetsi. Mbatata haidzivirire chirwere chepachiviri, asi, pane kudaro, inovandudza basa rayo. Methionine uye choline, vatongi ve-fat metabolism, vanobatsira kuderedza cholesterol uye kuwedzera kubudiswa kwemakemikari anoshanda mumatumbo.
Saka sei usingashandisi zvinhu zvose izvi zvinobatsira zvemazamu kuitira kuti zvibatsire mufananidzo wako uye usingaiti mbatatisi chikonzero chekudya?
Mazuva matatu-mazamu ezvokudya
Kana iwe uchida kukurumidza kukwira mumupfeko wako waunoda, unogona kukurudzira menyu yakadaro: kwekudya chamangwanani iwe unwa 250 ml wemukaka, kwekudya kwemanheru, zvigadzirire mbatata yakasviba kubva pamatamate matatu akaenzana asina munyu uye mafuta. Kwekudya kwemanheru, idya saradi yematata maviri, evha yakabikwa uye kugunzva mafuta emafuta (yeuka, usina munyu!). Kudya nenzira iyi kwemazuva matatu, iwe uchabvisa 2 kg yehuwandu hwekurema.
Mazuva manomwe-mazamu ezvokudya
Iyi sarudzo yakagadzirirwa kwevhiki uye inovimbisa kuora kwekurema kusvika kusvika 5 kg. Zvinoreva chikafu ichi zvakajeka uye zvinowanikwa muchokwadi chokuti mukati mevhiki iwe uchafanira kudya mbatata chete yakabikwa muunifomu. Zuva rimwe nerimwe unogona kudya 1 kg, uchichiparadzanisa sezvokudya zvakawanda sezvaunoda. Mbatata haigoni kuiswa munyu, nokuti nekudya uku, mvura yakawandisa yemvura yakawanda inobviswa kubva mumuviri. Asi chero mimwe miriwo uye zvinonhuwira zvinogona kuwedzerwa kumazamu, izvo zvichaita kuti ruvara rwayo ruve rwakasiyana.
Kana kudya kwakadaro kwembatata kuchiita sekukuomera iwe, zvino mangwanani iwe unogona kudya chimedu chechingwa chega yega nechingwa chemafuta, uye munguva yemasikati kuwedzera miriwo itsva kune mbatata. Asi zvino kurasikirwa uku hakuzove kwakakosha.
Iwe unogona zvakare kuedza mbatatisi-kabichi uye chingwa-uye-mbatata kudya. Kuti uite izvi, munyaya yokutanga, wedzera 500 magamu ekorosi pazuva kune mbatata, uye saka udye kwevhiki. Uye mugore rechipiri - panguva imwe neimwe yega uye mbatata kuti udye chimedu chechingwa chega.
Kefir uye mbatatari kudya
Ichi chikafu chakasiyana zvikuru kupfuura chekutanga. Mukuwedzera, inowedzera kuwandisa, asi inowanikwawo kwemazuva manomwe. Izvo zvinoreva kuti zvizhinji zvezvokudya zvaunodya mangwanani, kudya kwemanheru, unonwa chete girasi ye yogurt. Ndiyo kudya kwemazamu aya ane mazano akaisvonaka. Kefir uye mbatatari kudya kunokosha kune avo vanoda kuchenesa muviri wehupfu, nokuti, kutevera kudya uku, unofanira kunwa mvura yakawanda yemaminerari.
1 zuva
Kwekudya chamangwanani, unodya mbatata yakasviba nehutu (asi pasina munyu) uye unonwa negirazi yemvura.
Zvokudya zvinosanganisira soup pamwe nemombe yemukaka uye mbatata dumplings. Kudya kwakashambidzwa zvakare negirazi yemvura.
Pokudya kwemanheru, inwa girasi yemafuta-isina yoghu.
2 zuva
Chidya chamangwanani chinosanganisira mbatata yakabikwa nemiriwo uye mineral water.
Kwekudya kwemasikati, unogona kudya saladhi yematezi muyunifomu uye unomwa nemukaka wehuku. Mushure mekudya kwemanheru, inwa mvura yemvura.
Kudya ndiro girazi rekufiri.
3 zuva
Kwekudya chamangwanani, iwe unodya vareniki nemazamu, yakarirwa nekisiki, uye unoshamba nemvura ine mineral.
Kwekudya kwemanheru - muto uye mbatatisi uye mupunga. Mushure mekudya kwemanheru - mvura.
Kwekudya, kefir zvakare.
4 zuva
Kumba kambani kunosanganisira mbatata yakabikwa uye mineral water.
Kwemasikati, idya soup nemapatata uye pasta uye sucumber saladhi nehotela.
Pakudya kwemanheru, inwa mafuta mafuta.
5 zuva
Iwe unodya kudya nemapatikiti emarato uye tomato saladhi.
Kwemasikati, idya sopu yekuku ne mbatatisi uye saladi yemiriwo.
Kudya kunosanganisira kefir yakaderera.
6th day
Kwekudya chamangwanani, unodya mbatata yakabikwa nemiriwo, yakasaswa nechesi kumusoro, yakashambidzwa pasi nemvura.
Mabiko anosanganisira maonda borsch uye mineral water.
For dinner - kefir.
Zuva 7
Kudya iwe wakabikwa mbatata nemabhandi, wakarongedzwa nehutu. Zuva rose mvura zhinji.
Kwekudya kwemasikati, unogona kutenga mbatata-mashed na mushroom, uye saradhi yemiriwo.
Kudya - girazi remafuta-isina yogurt.
Idya mbatatisi uye uremerwe uremu hutano!