Kuve nemichina yakaisvonaka ndiyo kurota kwevakadzi vazhinji nevarume vezera rakasiyana. Zvisinei, kuzadzisa zvinangwa zvinoda, zvakakosha kuita zvakawanda. Zvinokwanisika here kuti uwane uremu munguva pfupi uye uite chimiro chako chakanaka? Chii chinofanira kuva chikafu chemuchina wepamusoro pamberi pemakumbo uye zvokudya zvekuputira mutsara?
Iwe unoda chikafu chekudhinda?
Vatambi vane ruzivo vanovimbisa kuti mamwe masentimita akawanda kubva mudumbu achabva munzvimbo yekupedzisira. Kuti uwane zvinodiwa, zvinokosha kuti zvakanyatsobatanidza zvinhu zvekunyama uye kudya kwakakodzera kwemashoko. Kana iwe uchingogara uchiita zvekurovedza , asi panguva imwechete unoramba uchingodya zvisina kunaka, hazvigone kuva muridzi wezvinyorwa zvakanaka. Pakutanga, iwe unofanirwa kuita mafuta maduku mukati mechiuno, uye zvino unotanga kusika kusununguka kunoshamisa.
Zvokudya zvemashoko evakadzi
Vanhu vane chirwere chekudya vanoziva kuti chikafu chekudhinda ndicho chinhu chakakosha mubasa pakugadzira mufananidzo wakaisvonaka. Mukudya, ndiani anoda kumuita mukadzi akakodzera chimiro, hapanofanira kuva nemasipi, zvigadzirwa zvemabheka, zvinotapira zvakabikwa carbon, mafuta, kusvuta, zvakabikwa uye zvine salty ndiro. Kubva pane zvokudya zvinokurumidza zvinofanira kuregererwa zvakare. Zvakakosha kudya zvokudya zvine utano uye kuchengeta hurumende yekudhakwa yakakodzera. Zvokudya zvekudhinda zvinogona kuva nemenyu iyi:
- Chikudya chamangwanani : oatmeal, girazi remusi weapuro kana egg yakabikwa uye itsva michero (kusarudza kubva).
- Chipiri chekudya chamangwanani : imwe michero yemiti.
- Zvokudya zvemasikati : saladhi kubva mumiriwo mutsva, soup pamucheka mutsva, chikamu chezvishoma-mafuta nyama (chicken fillet, rabbit).
- Snack - kefir uye nuts (kana michero yakaomeswa).
- Kudya : mbesa, mushonga wemiriwo.
Kudya kwekuputira mutsara
Simba rakakosha rinofanira kugoverwa kuti ifukidze mhizha. Vane nhengo dzehutano dzakawanda vanopa mazano ekuteerera mitemo yakadaro mune zvinovaka muviri:
- Deredza kudya kwemafuta. Zvakakosha kupa kune avo vari mune zvegungwa uye nemafuta emichero.
- Chikamu chechitatu chekudya chinopedzwa chinofanira kunge chichibva puroteni (mukaka, nyama, hove), zvikamu zviviri kubva muzvitatu - makabhahydrates (zviyo, pasta, mbatata), zvimwe - mafuta nemiriwo, michero.
- Kune zvikamu zviduku uye kazhinji.
- Kudya kwakakwana.
- Kuteerera nehurumende yekunwa.
- Kudya zvokudya kunononoka uye kunononoka.
Kudya nokuda kwezvinyorwa zvokuyamura
Kwete varume chete, asiwo vakadzi vari kurota pamusoro pekunakidza mutsara wokudhinda. Ichakubatsira kuona chikafu chakakosha chakakonzerwa muchokwadi chekupwisa mutsara. Ichi chikafu chakavakirwa pamapuroteni. Panofanira kuva nechetatu chavo muzvokudya. Zvose zviri pamusoro petafura iyakakodhidzai zvokudya. Usarega kurega mune maorivhi nehove, hove, mafuta anoshanda. Izvi zvinopa zvokudya zvitanhatu pazuva. Muchiitiko ichi, zvakakosha kuti zvishoma nezvishoma uye zviduku zvikamu. Zvokudya zvekudhinda zvinogona kuva nemenyu inotevera yezuva:
- Zvokudya zvokudya zviduku - girasi reproteine cocktail.
- Sjoka - miriwo isina kuiswa uye peanut butter.
- Mabiko - nyama yekuku, zviyo zvechingwa, apulo, girazi remukaka waamai.
- Nyoka - maAmondi, majiro.
- Kudya - nyama dzekudya, zviyo zvechingwa, mozzarella cheese.
- Snack chiroro cheprotini.
Zvokudya zvemashoko evanhu
Hazvisi zvakaoma kupomha murume, kana iwe uchibatanidza maitiro ekudzidzira uye kudya kunokosha. Muchiitiko ichi, kudya kwakakodzera kwemashoko evarume kunoreva kurambwa kwemamwe marudzi ezvokudya, kushandiswa kwezvokudya zvakakodzera nekuteerera nehurumende. Zvakakosha kudya kakawanda, asi nguva dzose mune zvikamu zviduku. Kuva nemakerubhi akanaka pamuviri zvinokurudzirwa kushandisa zvishandiso zvakadai:
- nyemba;
- nuts;
- greens;
- mazai;
- porridge;
- mukaka michina;
- nyama nyama;
- maorivhi namafuta epepanti;
- maoriki;
- protein cocktails;
- otrubnoy bread.
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- Zvokudya zvokudya zvemanheru : porridge ye lentiy, cocktail yebhanana, yei yakabikwa.
- Kudya : cocktail berry-kefir.
- Zvokudya zvemasikati : mbesaji yehairi, mukate mutsva uye vermicelli.
- Manheru masikati : bhanana-apple milkshake.
- Kudya : kottage cheese nemajiroji, steam buckwheat cutlets, tei yakasviba.