Kubva pakuona kwekuderedza uremu, zvokudya zvinobatsira ndezvimwe zvinotakura kwete mavitamini akawanda, mineral uye amino acids, asiwo ine kanyoro yakakwana yekoriori. Funga nezvezvokudya zvipi zvinofanira kuiswa mumitambo yezvokudya.
Zvokudya zvakakosha zvekurasikirwa
Kuti uremerwe uremu, munhu unoda kudzorera kukwana kwesimba. Mumwe nemumwe wedu ane chimwe chemajini, izvo zvatinoshandisa muupenyu hwedu hwezuva nezuva. Kana nechingwa tine simba rakawanda, muviri unotanga kuuchengeta uri mafuta emasero. Asi kana tikawana zvishoma kudya pane zvatinoda, saka muviri unopamura mafuta uye unoshandisa semhepo inopa simba.
Nokudaro, iwe unogona kurasikirwa nehutsika nenzira mbiri: kana nokuwedzera kushandiswa kwesimba (kuita mitambo, somuenzaniso), kana nekuderedza simba rekudya-kureva, nokugadzirisa zvokudya.
Mukuwedzera, vanachiremba vanotenda kuti kubudirira kupera muviri mumuviri haufaniri kunge kushayikwa kwesimbi uye calcium - izvi zvinhu zvinosanganiswa mumetabolism uye zvinodiwa kuderedza uremu. Inogona kuwanikwa nekudya nemishonga.
Nokudaro, chikafu chinonyanya kukosha kune munhu ane ruzha ndeye michero nemiriwo yakazara muine mavitamini akawanda, mairi emichero, akazara ne calcium, uye nyama, nyemba uye marimu, kubva kwaunogona kuwana dhi.
Chinhu chinonyanya kukosha chekurema kwekurema: pasi-koriori
Kubatsirwa kukuru kwomuviri wako nekudya kwekureruka kunounza michina nechezasi yekoriki yehuwandu, iyo iwe unogona kudya pasina kutya kwechimiro. Izvi zvinosanganisira:
- cabbage and peking cabbage;
- makungu;
- mishonga yose yemashizha nemashizha;
- zucchini uye zucchini.
Mukuwedzera, urongwa urwu runogona kunyatsobatanidza zvose zvisingasviki miriwo, iyo yose mune zvose kunze kwemazambatata, chibage nemashizha.
Zvokudya zvine utano uye zvine utano, zvakapfuma musimbi
Kuti mugone kuwana yakawanda yematare, zvinotevera zvinofanirwa kuve zviripo mukudya - zvinonzwisisika zvikamu zviviri zviripo pazuva:
- nyuchi, veal, sungura, dhin uye turkey;
- chiropa;
- marudzi ose ehove, hove - kunyanya mackerel uye pink salmon;
- evha yolk;
- oatmeal, buckwheat, nyemba, lentiy;
- michero yakaomeswa nezvibereko.
Usakunda kudya zvakawanda zvakadai semishonga, nokuti kuwedzera kwesimbi kunowedzerawo ngozi, sekushaya kwayo.
Zvokudya uye zvinonaka, zvakapfuma mu calcium
Zvakakosha kuwana calcium yakawanda, kuitira kuti nzira yekurasikirwa inofamba zvakanaka nokukurumidza. Calcium inogona kuwanikwa nokudya kwakadaro:
- yose yemarudzi;
- zvose maoriro, kusanganisira mahudyu;
- chero mimwe miriwo miriwo nemiriwo;
- mazai emukaka akaviriswa: mukaka wakavhenganiswa, cottage cheese , tese, mukiki wakamera, kefir.
Zvose izvi zvinogadzirisa zvakakwana chimiro, uye kana ukaita kudya kwako kubva kwavari, iwe uchakurumidza kumira.
Zvokudya zvinobatsira: ita zvokudya
Iwe unogona kugadzira kudya kwako pachako, uchishandisa mitemo inokosha yehutano hwakanaka uye ruzivo pamusoro pemishonga inobatsira. Tinopa mikana yakawanda yakasarudzwa iyo inogona kushanda semuenzaniso.
Kusarudza 1
- Chikudya chamangwanani: oatmeal porridge ane mazambiringa akaoma, tei nemononi.
- Zvokudya zvemasikati: chikamu chemaswa mushroom, saladi yePeking kabichi ne soy muto.
- Manheru masikati: mukombe weii nemukaka.
- Kudya.
- Usati wasvika pakubhedha: girazi duku rekufefir.
Chokusarudza 2
- Chikudya chamangwanani: mazai maviri uye saladi yegungwa kale, tei.
- Mambakwedza: soup chicken, vinaigrette.
- Masikati manyoka: chikamu che jelly isina kunakirwa pamajiroji.
- Kudya: chikafu chinokonzerwa nechingwa, chinokonzerwa nemombe, karoti uye anyanisi.
- Usati wasvika pakubhedha: kirasi yeirazhenka.
Nzira 3
- Kudya kwemajeri: mupunga nemapurikomu akaomeswa namaapuro, tei.
- Mabiko: borsch, cucumber saladi nearusi uye juisi.
- Snack: kunwa yogurt.
- Kudya: Sarimoni yakakangwa nemiriwo.
- Usati wasvika pakubhedha: girazi duku revarenets.
Tora chikamu chikamu, idya zvakanaka - uye iwe uchakurumidzira kuderedza uremu, pasina kuedza zvakanyanya.