Kusvikira munguva pfupi yapfuura, vanhu havana kutombonzwa nezvechipfuva-pfuma yakawanda yezviyo. Asi mukati maro mune zvakakosha zvakakosha zvezvirimwa zvakadai seirizi, mapira, mapira, oats, nezvimwe. Munguva pfupi yapfuura, kudya kwebhangi kwakave kwakakurumbira zvikuru. Zvakanaka nokuti hazvirevi kuchinja chikafu chinowanzoitwa.
Iyo branhton inobatsira kurasika
Chikafu chekudya chinowanikwa patafura inogadziriswa. Chingwa, chena jisi, oat-flakes nemimwe michina yakarasikirwa nehombodo yavo yakanaka. Mukati mawo, iyo caloric, asi iyo inokosha isiri digestible element. Kubatsirwa kwebhanhire mukurasikirwa mune zvinotevera: vanoshumira kuchenesa muviri, kuvandudza microflora, kuisa basa remuviri wepamuviri. Nokuda kwekurasikirwa nekurema, chero ipi zvayo isina kushandiswa fiber:
- gorosi kugaya;
- rye rye;
- rice;
- oatmeal;
- achikumbira.
Kudya nebazi kuti uwedzere kurasikirwa
Kupindura mubvunzo wekubatsira kwakadini kubhandi ekurasikirwa nekurema, pakarepo akayeuka iyo yakaoma fiber dietary fiber. Mukati mushure maro havagutswi, vanoita bhakitiriya simba pamuviri uye vanovandudza kudya, kubvisa kubatwa. Iwe unogona kuwana kugadzirwa kwemichero yemiti yemichero: miriwo (beets, karoti), mushwa, mabriji, nezvimwe. Asi kushandiswa kwekupedzisa offal ndiyo nzira iri nyore yekuwana chinhu ichi muhuwandu hunodiwa. Mukuwedzera, hofu yezviyo inosanganisira:
- Mavhithamini eboka B - chitubu chakanaka kwebvudzi, misumari, zvichiita kuti zvive nehutano hweganda.
- Potassium, iyo inobvisa mvura yakawandisa kubva mumuviri, inosimbisa midziyo, inovandudza basa remwoyo nemamwe mitsipa.
Nzira yekudya sei rugoni kuti uremerwe uremu? Chigadzirwa chakagadzirirwa chakatengeswa musina kukanganisa chinofanira kudyiwa katatu pazuva kwema 10-15 maminitsi vasati vadya. Tanga nehafu yepunikijimu, kuwedzerwa ivhu kune imwe kana maviri mudzimba dzokudyira. Murairo unonyanya kukosha ndewekunwa mashoma nehuwandu hwemvura. Chero bedzi nenzira iyi ichava nezvibereko zvezviyo zvinowanikwa.
Zvokudya pabazi re oat
Nguva yakapfuura apo ganda kubva kune oats raifungidzirwa sedhaka rekugadzirwa kweupfu. Nhasi iyi ndeimwe yezvinhu zvakakurumbira zvakasiyana-siyana zvekudya zvakasiyana-siyana, pfuma yakawanda yevhitamini yemapoka akasiyana-siyana (A, B, E), uyewo fluorine, calcium, zinc, chromium nezvimwe zvinhu. Iwe unogona kuwedzera oats kune chero chikafu - porridge, salads, soups uye zvidzidzo zvechipiri, kana kuvadya zvisati zvodya, pasina kushandura kudya . Asi kana iwe uchida kuziva kuti kune bhugoni kuderedza uremu munguva shoma, iwe unogona kutevedzera pamutambo wakaoma:
- mangwanani - yoghurt yemhuka kana cottage cheese (200 g) ne teaspoon ye oatmeal, mvura;
- masikati - kirasi ye yogurt nekuwedzera kwefiber;
- muna masikati - muto wezvirimwa (200 g) ane branh, huku yakabikwa (100 g), rizi (150 g);
- kudya kwemanheru - 150-250 gramu e oat flavored cottage cheese;
- usati waenda kunhovo unogona kudzokorora dhavha yemasikati.
Zvokudya pabazi rye
Yakakosha uye rye rye kurasikirwa nekurema: vanobatsira kubvisa kubatwa, kubvisa tsvina, kudzivisa kutonhora. Vanoita porridges kubva ku rye, kubika makiki nechingwa, kuwedzera kune kefir, pies. Kushandiswa kunobvumirwa kune vane pamuviri uye vanorasikirwa, vanorwara nechirwere cheshuga mellitus, anemia, zvirwere zvehutachiona. Gwaro guru rekudya kunovaka muviri:
- Tora chikafu katatu pazuva nechinguva chiduku.
- Muvhiki yekutanga muzvokudya, imwe kapu yechinhu chinogadziriswa chinowanikwa pamusana pokugamuchira.
- Pavhiki yechitatu nechina, chiyero chebikiti zvebiki chinowedzera kusvika pamatafura maviri.
- Mutemo mukuru ndeyekushambidza fiber nemvura yakawandisa: imwechete kana maviri litita pazuva.
Zvokudya pagorosi bran
Gorosi bran kuderedza kurasikirwa yakakodzera nenzira imwechete se oat uye rye. Kuendesa kudya kwakadaro kwakajeka, iwe unogona kungotora chimwe chinhu chinopedza kudya kana kupedza kupedza fiber nemvura. Zvinokurudzirwa kuchengetedza kudya kwevhiki mbiri. Menyu inotevera:
- chikafu chamangwanani - nyeii chaiyo, mazai akaoma, porridge, toast kana chero zvibereko;
- nyoka - tepuni yebhuru uye 2-3 magirasi emvura;
- Kudya - chero soro uye mbiriso;
- pasi (iyo yakafanana neyo yapfuura);
- chikafu - nyama yakasviba, huku kana hove, miriwo (kunze kwemazamu);
- mushure memaawa maviri - muhomwe.
Kudya pane bran uye kefir
Zvimwe zvokudya zvinokurudzirwa kuti zviwedzerwe nevamwe, saka zviri ne fiber. Kefir nebazi rinorema kurasikirwa zvakakwana. Vanodya mishonga yepamusoro vakagadzira mhando chaiyo yevhiki, kusungirira kwaungagona kurasikirwa kusvika 4-5 kg. Zvokudya zvinotevera:
- vasati vadya - kirasi yemvura yakachena;
- mangwanani-girazi refrifir ne 2 maspofu evhu;
- mumasikati uye manheru - miriwo, hove kana nyama pamwe nekuwedzerwa kwe-insoluble fiber, dairy nemukaka wemukaka-mukaka ;
- 2-3 maawa asati avata - girazi refriji nekuwedzera kwe 1 ts.lozhki fiber.
Zvokudya pane bran uye michero
Kuti zviyo zvisati zvashandurwa zvive nemafungiro akanaka ekugadzirisa kudya, zvakakosha kuziva nerokuti sei uye sei kutora bran kuti uwedzere kurasikirwa. Asi kana mukaka wakaoma-mukaka unokonzera kurambwa, uye nenzira yakachena hapana chido, iwe unogona kusiyanisa menyu nemichero isina kunwa uye isina-starchy: maapuro, kiwi, marangi, nezvimwewo. Izvi zvinogadzirwa zvakakwana maererano nehomwe yegorosi: bran inokurudzira kuora kurasikirwa, uye michero inopa mavitamini anodikanwa. Kuti uwedzere mugumisiro, iwe unogona kutevera kudya kwakasimba, kwakagadzirirwa kwemazuva maviri:
- kwekudya kwemanheru - bran uye 2 magirazi emvura, michero yakaoma;
- snack - chero mukaka wakakora-mukamwa;
- panguva yemasikati - muchero wemichero;
- kudya kwemanheru - zvakafanana nekutengesa.
Zvokudya mubazi zvakagamuchira zvakawanda zvine mazano akanaka, sezvo zvakaenzana uye zvisingatauri - kunamatira hazvisi zvakaoma. Zvakakwana kwevhiki rimwechete kana maviri kuti chiitiko chionekwe. Kushandiswa kwezuva nezuva kwezviyo ne-michina kunokonzera kushamisa kwebasa rematumbo, kunobatsira pakuonekwa uye mukati mehutano.