Zvokudya zvinovaka muviri, sei kupa pachavo uye dzavo zvakazara kudya

Kana muupenyu hwedu pane zvoutano chokuita murombo zvokudya, kana muri muviri kwezvinoshandiswa, uye simba hakuna kukwana kuti vaite mabasa ezuva nezuva kana paine vana, kuti tinofanira kutarisira, apo isu pakupedzisira kufunga pamusoro kudya kwavo, kunzwisisa basa reDare nepakati zvokudya muupenyu hwedu. Tinonzwisisa kukosha simba roupenyu, utano mavhitaminzi nezvimwewo zvakafanira.

A zvinovaka muviri - ari kudya kwakakwana kwevhiki, iine zvose mhando inozivikanwa uye refu-Classified mishonga: zviyo, furawa, muriwo, michero, michero, nyama, hove, mazai, bhinzi, nomukaka zvigadzirwa, muriwo anonhuwirira. Uye musakanganwa pamusoro greenery, rine zvakawanda mavhitaminzi. Mamwe marudzi zvigadzirwa kupfumisa muviri mapuroteni, vamwe - mafuta, uye vamwe - makabhohaidhiretsi, uye dura chechina zvicherwa uye mune mavhitaminzi. Uye vose zvinovaka muviri izvi zvinofanira kuva nechiyero (richizonzi) daily 1 chikwata kana 13% kana 60 g. mapuroteni (nyama, hove, nomukaka zvigadzirwa, mazai, bhinzi, mbeu), 1 chikwata kana 33% mafuta (miriwo mafuta) uye 4,5 makabhohaidhiretsi (starch mu matapiri; faibha mu bhinzi, michero, nzungu, bran, bhiti pectins, maapuro, plums, glycogen nehove, chiropa, nyama, uyewo fructose, lactose, sucrose).

Where anoita kusavapo anodiwa zvinhu zviri zvokudya?

Unogona unozvidzinga kuti kusaverengeka: vhitamini kushaikwa, tsandanyama simba, kushaya simba, matambudziko zvemwoyo, nomudumbu mashandiro, kukura kwezvirwere zvakakomba uye kunyange rufu. Kushaya zvakakodzera zvokudya masero uropi (shuga) kungakonzera zvakakomba uye nemigumisiro.

How kunzwisisa, chii chiri kushayikwa zvokudya?

Huru nhungamiro inofanira kutungamirira kuchengetwa kudya zvinovaka muviri - uye kuteerera zvinodiwa nomuviri. Pose zvaunoda "chinhu chakadai" edza kunzwisisa chii. Saka muviri anotumira chiratidzo kuti uropi kuti achishayiwa zvokudya, chii iwe akakanganwa. Pamwe iwe waida inonaka yogati kana koteji chizi, kana nzungu kutsenga, uye handigoni mapichisi, Cherry kana muto wakanaka - ari run kuchitoro!

dhayeti

A zvinovaka muviri anofanira kugara uye zvine mwero, kufutisa munhu asi haibatsiri. Idya zvishoma, asi kakawanda: zvemangwanani, zvemasikati, kana sezvazvakanyorwa inonzi zvemasikati, kudya kwemanheru, masikati tea chisvusvuro. Breakfast inofanira kuva 25% of zvokudya, kwemasikati - 15% kuitira kuchengeta basa, kuita, kwemanheru - zvose 40%, mid-mangwanani tudyo zvishoma - 5%, uye kudya arege vapinze pamberi ndarara (kweawa nehafu) - 15%. Yeuka kuti muviri inoda anenge maminitsi 20 kuti "kunzwisisa" kuti izere. Idya kurarama uye kwete vakutarisire.

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Mumwe mabhora woupenyu, zvinokoshawo kuti kuronga sei panhau upenyu hwemhuri kana zvinovaka muviri. Menu nokuti vhiki inogona kunonyoresa vakazvimiririra, kufungisisa mhando dzose zvinhu kuti zvokudya zvakakwana. Zvinokoshawo kuzviita vana, nokuti vachiri kukura, kudzidza kukosha muupenyu misimboti, mumwe iyo inofanira kuva - kutarisira utano hwako. Tisingatauri kukosha kudya zvinovaka muviri kuti kukura muduku muviri.

Somuenzaniso, kwamangwanani inogona vakashumira sandwiches, yogati, bota mabhisikiti, bota, mazai scrambled. Masikati, tudyo nzungu, michero, michero. Panguva yokudya kwemasikati muto, imwe nyama mundiro. Usati adye uye kudya saradhi. Pamabiko Porridge, cheese nezvimwewo furawa zvigadzirwa, zvichida nyama, salads.

Musakanganwa kuchengeta zuva zvinoenderana.

rinokosha mukwanisi

Tichishandisa ichangopfuura, masayendisiti akawana pfuma isina kubudiswa mumuviri uye vari havaratidzi ozeyewa, ichi zvinokosha kubatsira muviri. Tinoda kutanga, mune mamwe womuchato mavhitamini, nokuti facial zvinonzi nevakawanda kutengeswa kwedu muzvitoro, uye mune muriwo artificially akura nokuda kworutivi, dukuduku uwandu mavhitamini. Ndozvakaitawo zvicherwa, amino acids uye polyunsaturated mafuta acids. Aripire kushaya zvinhu, pasina iro hakunganzi zvinovaka muviri, kubatsira unhu ikabereka vhitamini-chicherwa zvivako.

Kusarudza ndiro mangwanani, masikati kana kudya kwemanheru, yeuka zvakakosha zvinhu nokuti muviri: shuga kuti uropi simba, pectin kubvisa zvinokuvadza pamuviri mavhitaminzi kuti simba rokuzvidzivirira, sero patsva, uye zvichingodaro ... Ndizvo zvinovaka muviri.