Iye zvino, apo inenge imwe neimwe nyeredzi ine ugohwo hwekuzvidzivirira kwayo hutsika, vazhinji vanokanganwa kuti Institute of Nutrition yeRussia Academy yeZvesa Sciences yakaratidza chirevo chayo chekudya kunorema kurasikirwa, iyo inonyanya kukosha kudarika dzimwe dzakawanda. Mukuwedzera, hazvireve kuti zvinoshamisa zvinokurumidza uye zvinokuvadza: iyo yakagadzirirwa kwemazuva makumi mapfumbamwe, iyo iwe unogona kuderedza uremu ne8-10 kilogiramu pasina kukuvadza mumuviri uye kunzwa kunorwadza nzara. Mukuwedzera, mugumisiro wezvokudya zveSchool of Nutrition yeRussia Academy yeAradic Science ichachengeterwa kwenguva yakareba, kunze kwekuti, chokwadi, iwe hauna kufananidzwa mune zvinovaka muviri.
Institute of Nutrition: kudya kwekurasikirwa
Zvokudya zveSchool of Nutrition yeRussia zvinoratidzirwa nenzira inonzwisisika, iyo inoshayika mishonga yakawanda-itsva. Pakati pese, hapana mararamiro akaoma, asi pane urongwa hwemasimboti asingagoni kudziviswa:
- Caloric yezvokudya ndiwo maundi 1200 (pamutengo wemakiromita 50-60), 1500 makorikori (pairema 60-70 kg), 1800 (ine uremu hunopfuura 70 kg). Saizvozvowo, apo chikamu chinotevera chinosvika mukurasikirwa, kuidya kunofanira kuderedzwa maererano nemashoko akataurwa. Mifananidzo inopiwa zvakaenzana, zviri nani kuzviverenga ivo pachavo vachishandisa miviri yemararamiro analyzer uye caloric zvakagadziriswa, zvinowanikwa nyore nyore mukusununguka kwekushandisa paInternet.
- Zvinokurudzirwa zvikamu zviduku: kune chidimbu muzvikamu zviduku 5-6 kakawanda pazuva, kana kamwe kamwe maawa matatu.
- Kunze kwema carbohydrates ari nyore: confectionery, buns, chingwa chakachena, mbatata.
- Nhamba yemafuta inopedzwa inoderera: inobvumirwa kushandiswa chete nemhando dzakaonda dzemhuka dzemhuka: veal, nyuchi, huturuki, hove dzakaderera-mafuta uye mishonga yakakodzwa yemakaka.
- Kubva pamiriwo nemichero, zvinokurudzirwa kushandisa izvo zvine zvishoma kana kwete simbi (nyemba, gorosi, bhanana, mazambiringa zvinenge zvisingabvumirwi).
- Tichifunga nezvemasti, tei nekofi, muwandu wemvura pazuva unofanira kuva anenge 1.5 malita.
- Munyu nezvose zvinodya zvinongogadzirirwa 1 kiyipasiti isina slide pazuva. Ika kudya zvakanakisisa pasina munyu uye urekare usati wadya, uye pickles uye nyama inoputa kuti uite.
Zvokudya zveSchool of Nutrition zviri nyore uye zvinosanganisira zvinhu zvose zvinobatsira zvinogona kuitwa nguva dzose, sezvokudya zvemazuva ose - kunyanya kune avo vanoda kutora mafuta uye nyore nyore kuwana uremu. Iyi nzira ichakubvumira kuti ugare wakasimba uye unofadza nguva yose.
Zvokudya zveSangano reZvikudya RAMS: menyu
Funga nezvemazuva ose ezvokudya zvezuva rimwe, izvo zvaunogona kutora pamaoko ako. Zvakakosha kuti tisatora ndiro ndiro nemafuta uye yakasvibira kuchengetedza pasi pasi.
- kudya kwekudya : kabichi saladi (inogona kuva Peking), mazai mazai maviri, tei nemukaka pasina shuga;
- kechipiri chekudya chamangwanani : chikamu chekottage cheese;
- masikati : saladi yemishonga mitsva, soup kabichi, mukaka wehadzi nemiriwo;
- mabiko emasikati : mukaka wakaoma mukombe, juice kana tei;
- kudya kwemanheru : hove yakabikwa yakabikwa, yemvura yakasvibira;
- vasati vaenda kunorara kweawa : girazi rekefir.
Panewo shanduro yechipiri yemarimiro akaenzana, izvo zvakakoshawo kune zvakasiyana-siyana zvekudya:
- kudya kwekudya kwemafuro : nyama yakabikwa (kushumira ukuru hwepakiti yemakadhi) nehosi yegorosi, tei;
- yechipiri kamufambamwe : curd cheese kana aple yakabikwa;
- kudya kwemanheru : supu isina nyama uye nyama muto (vegetarian), hove yakabikwa nemiriwo saladhi pakunatsa, compote;
- teji masikati : tei, jisi yemichero kana muto wepasimu rose;
- Kudya : Cottage cheese ne yoghurt yemhuka, chai;
- kweusiku : girazi reguti.
Kana iwe uchidya nguva dzose, uremu huchadzikama uye huchazombodzokera kwauri. Mushure mekunge mazadzisa chinangwa chako chemazororo, unogona kutenga masukisi mashomanana, asi kwete!