Utano, Healthy kudya
Nezvigadziko kudya zvinovaka muviri uremu menu, yezvokudya audzwa uye wongororo
Ingoita nani, asi kudzosa aida kurema zvakawanda zvakaoma. Fara zororo zhinji mitambo, doro uye carbonated anonwa, isingaperi nezvikafu zvishoma uye zvokudya chando pamusoro run, kusada kuva kwamangwanani, sezvo "kwakaratidza zvakaipa pamusoro nhamba" uye zvimwe zvakawanda zvakafanana ndivo chikonzero kuti chikero anoratidza 5-10, uye ipapo uye 20-30 kilos kupfuura uchida.
Nhasi, zvichida, kunyange mwana vachakuudza kuti uremu zvinokosha chete kuti vanoomerera kudya zvinovaka muviri, kuti asava zvimwe zvigadzirwa - uye upenyu ichava nyore chaiyo. Asi chii chinorehwa mutsara uyu? Uye ndeapi zvinokosha kudya zvinovaka muviri kuti uremu ? Ndiyo nguva kuwana mhinduro dzavo mibvunzo yakawanda nevakadzi!
Kudya zvinovaka muviri - iri sei?
Muchidimbu, ndiko nheyo utano mararamiro, iro hakubvi chete uremu, asiwo mumuviri uye kunyange psycho-kunetsa. Kudya ari vasiri kudiwa, rinobvisa danho rokutanga, uye kubva kare "dzinga" mamwe zvido zvose hwevanhu (ichi anoudza rudzi "chepiramidhi zvinodiwa" American wepfungwa Abraham Maslow). Food - mushonga zvirwere zvose. Asi mumakore achangopfuura, zvinosuwisa, zvazova kanosvota.
Healthy chikafu zvinoreva yaunodya ose kugaya uye zvinhu zvinodiwa kuti zadzai kuparadzwa simba, mitemo yose hurongwa womunhu muviri, kuti vapore uye kuvakwa micheka.
The chikuru Misimboti zvakanaka kunovaka muviri
Vasati kupinda upenyu hutsva, utano unofanira kuongorora nyaya iyi zvizere. Kana iwe kubata ose nuances kuti hakuzovi kwakaoma kunzwisisa sei nezvokudya muupenyu hwavo. Saka zvinokosha kudya zvinovaka muviri kuti uremu:
- A siyana, pakati nepakati, fractional Muterere. Chekutanga, kudya kwakadaro hakusi vakaneta, uye chepiri iri vimbiso kuti muviri anogamuchira daily zvose zvakafanira zvinhu zviri kwaari. Unofanira kudya migove diki, anochengeta huru zvokudya uye achiwedzera 2-3 mamwe (nezvikafu zvishoma).
- Fresh zvigadzirwa. For kwenguva refu kuchengetwa, vanorasikirwa anenge ose anobatsira ehupfumi, saka zviri nane kutenga zvokudya zuva nezuva.
- List of dzinokosha mitemo yakakodzera zvokudya uremu hahugoni kuvapo pasina michero yakanaka uye miriwo. Nokuda zviri faibha, izvozvo anovandudza metabolic pezvakaitwa uye chokwadi zvazvinoita gastrointestinal hurongwa. Uye mavhitaminzi uye zvinhu zvakafanira kuti kuitwa zvokudya uye kusimbisa muviri dzokuzvidzivirira.
- Kuongorora kugarisana mishonga. Vamwe vavo vanogona kushandiswa chete, sezvo inotungamirira paumbwe yakawanda zvinokachidza zviri mumuviri.
- Kuchinja pamwaka chikafu. Muzhizha yakakura chikamu zvokudya kunofanira chef chirimwa mavambo, uye munguva yechando zvinokosha zvinosanganisira zvinhu fat- uye mapuroteni tubhokisi.
- Dzidza sei kuverenga zvaidiwa macalorie nezuva. Kusaenzana mune ichi basa vakawanda zvinokonzera zvakawandisa masendimita ari muhudyu.
Uise mvura iri kudya
Water kukonzera iri kwevanhu kudya. Zvigadziko zvokudya Zvokudya ichisanganisira yakakwana mari emura kuparadzwa, zvinoti - 1.5 fő pa usiku. Zviri chinodiwa kufunga mvura pachena chete.
Kazhinji, nemaonero kuti, kana vaiona sezvo tea kofi pamwe chete mvura kuti zvakakodzera kuti murume, kure nakure. Vamwe vanoti izvi yokutengesa wakaradzikwa kare kuma1990, apo pakange mumwoyo mvura, uye aitofanira neimwe nzira kushambadzira. Ukuwo, zvakadai zvinodhaka sezvo kofi netii (uye wokutanga vavo havafaniri kunyange kupinda "utano" Kudya) mhanyisa Urume kurega muitiro kubva pamuviri, uye saka hapana hurongwa haasi kuwana inoda kuti zvakakodzera kushanda kwemvura . Zvisinei, zvakanaka kuti kuomerera nzvimbo kuti they - ichi chimwezve zvinobata, uye iri nyore zvokunwa - core.
Inwa mvura chero nguva yaanoda. The girazi chokutanga inokurudzirwa kunwa pakarepo pashure hope, usina chawadya.
Nezvigadziko kudya zvinovaka muviri kuti uremu kurasikirwa namano
To musi, akakurukura zvakawanda hurongwa, pane vazhinji dzave kubvira nyanzvi uye munhu chete anofanira kusarudza pfungwa kuti zvifambe mararamiro ake. Chimbofunga zvishoma zvokudya Zvirongwa kuti zvive nyore kunzwisisa kuti zvinhu zvofambiswa sei.
Zano № 1.
zvokudya | menyu |
chisvusvuro |
|
nosh |
|
chisvusvuro |
|
nosh | Fresh mashed makerotsi nouchi. |
dhinha |
|
Zano № 2.
zuva revhiki | chisvusvuro | chisvusvuro | dhinha |
Muvhuro | Cottage chizi Casserole pamwe akaomeswa. | Rice muto pamwe mambishi pizi Squid. | Vegetable nyemba. |
Chipiri | Millet Porridge pamwe cream. | Choto rakagochwa miriwo nyama. | Chicken zamu iri Chinese pamwe yakabikwa mupunga. |
Chitatu | Omelet nemiriwo. | Casserole pamwe Buckwheat uye hove. | Fishcakes. |
China | Oatmeal pamwe nzungu uye muchero. | Vegetable muto chicken. | Stuffed zucchini. |
Chishanu | Cheesecakes. | Fish Pudding. | Grilled Sarimoni. |
In Table 2 havataurwi № tudyo Muterere haibatanidzi kunyange teas. Izvi hazvirevi kuti varege kuva. Nokuti snacking chiedza chakakwana zvokudya: michero, miriwo uye salads vavo, kunwa mukaka, kudya makeke. About tea mvura bani Zvinokoshawo Haazombokanganwi.
Wechitatu zano - ichi hachisi Muterere, uye chete maitiro umo akanyudzwa zvinokosha kudya zvinovaka muviri kuti uremu.
kudya | nguva | zvinodhaka | zvinogadzirwa |
tanga | 8:00 | - | Zvinokurudzirwa richapedza carbohydrate zvekudya kana mari 150 d Zvinogona Buckwheat, mupunga, semolina, zviyo kana bhari Porridge. Dai kupera pamwe zvemangwanani yakabikwa zai uye mirivo / muchero. |
chechipiri | 9: 00-9: 30 | Zvakakosha kunwa tii, kofi kana muto mune mari isina anopfuura 500 Rine mamiririta. | - |
wechitatu | 11:00 | - | Hunovira zai uye nechipo (150 g) |
chechina | 12: 00-12: 30 | Mvura, kofi, tii kana muto (500 Rine mamiririta). | - |
cheshanu | 14:00 | Water kana tii (500 ML). | Howa, muriwo kana Salad mumwe (200 g), pasi-mafuta nyama kana hove / zvomugungwa (100 g). |
wechitanhatu | 17:00 | Tea kana muto (0.5 L). | Kungofanana muna 2 o'clock: carbohydrate (200 g) uye mapuroteni (100 g) zvokudya. |
wechinomwe | 20:30 | 200 ml yogati, mukaka kana mukaka yakashapa. | 100 g chizi kana imwe puroteni. |
Mafuta zviri Kudya uku anenge 1300 kcal.
Nezvezvokudya vanokurudzira kuti zvokudya zvakakodzera kudya kunovaka?
Vanhu vazhinji mapfumo zvemangwanani nokuti nokuda kwayo, mu pfungwa dzavo, vanogona kuva vakasimba. Dzidziso iyi akandwe kunze musoro wake, sezvo ari rinokosha kudya masikati, uye haagoni kunzi zvinokosha kudya zvinovaka muviri uremu pasina iye. Nezvezvokudya vanoti:
- Iva nechokwadi kuti mudye carbohydrate zvokudya.
- Kwete miganhu yacho yaunodya machikichori, kunyange zvinozipa havafaniri kurega zvachose.
- Kuti Siyanisai zviripo, saka zvakanga zvakanaka-nepakati, zvinovaka muviri uye havawani kufinhikana.
- Regai nenzara - iri kunetseka nokuda muviri.
- Nyorawo Muterere mamwe michero nemiriwo.
- Idya Citrus michero uye chihenge, sezvo vane kugona kupisa mafuta.
- Tipei zvakare zvakakanyiwa namafuta, wakawanda, mafuta uye aisvuta zvokudya.
- Musakanganwa kunwa mvura pachena.
Nezvigadziko kudya zvinovaka muviri uremu: zviripo
tafura Izvi zvinoratidza zvinogona kuva zvokudya zuva rose.
kudya | Ipfungwa 1 | Ipfungwa 2 | Ipfungwa 3 | Ipfungwa 4 | Ipfungwa 5 |
chisvusvuro | Yoghurt chakwata nechipo, michero uye kofi / tii. | Rice Porridge ne michero yakaomeswa uye girini tii. | Buckwheat Porridge pamwe miriwo Salad uye tii. | Oatmeal pamwe zvakabikwa apuro uye tii / kofi. | Cheese Casserole uye tositi nomukaka wakafa, muto kana girini tii. |
chisvusvuro | Yogati uye fruit. | Banana uye yogati. | Muto hudyu uye koteji chizi. | Apple uye yogati. | Banana uye yogati. |
chisvusvuro | Fish muto, steamed miriwo, yakabikwa huku zamu, muchero compote. | Vegetable muto, nyemba, mashed mbatatisi, muto, muriwo Salad. | Brown mupunga, muto, bota, zvakabikwa hove, saradhi. | Muto, Buckwheat Porridge, huku cutlet, ine muto muchero. | Cabbage muto, hove keke, mashed mbatatisi, muto. |
masikati tudyo | Yogati kana koteji chizi. | Tositi pamwe Cocoa Curd. | Yogati pamwe maonde, kana apricots akaomeswa. | Fruit Salad uye tika. | Dried michero uye nzungu, uye yogati. |
dhinha | Vegetable Salad nehove, grilled, yogati. | Vegetable Zvokudya ne hove uye bran chingwa, tii. | Chicken pakuyera pamwe vinaigrette, girini tii. | Vegetable Zvokudya naHamu, tii. | Steak pamwe miriwo Salad uye girini tii. |
The nzira kubika uye ayo basa kudya
Mukuru zvitengeswa mitemo uremu, zviripo izvo rave richirondedzerwa apa, zvinosanganisirawo uye chinokosha kubika unyanzvi. Saka, zviri nani kusiya kushandisa hari zvachose nekuti Refried zvokudya kwakaipa ndezvedumbu uye chiropa. mubatsiri Perfect mukugadzirwa kuchaita multivarka, steamer, aero AND bvunzurudza pani uye nyore. Products zvinogona chakabikwa muchoto.
mhedziso
Rangarirai zvinokosha kudya zvinovaka muviri uremu vakadzi nyore, asi mugumisiro pashure yezwi munhu Muterere utano achapiwa akanzwa nokukurumidza, uye kunogona kuonekwa kwete chete pane nhamba asiwo pautano.
Basa gastrointestinal ezvinhu ane inokosha basa nokuda muviri wose, kunyange zvazvo vanhu vakawanda vanoziva uye handizivi. Kunyanya zvinokanganisawo simba kutapata, nekuti masero unodzivirira kuchimuka nhego iyi. Idya zvakanaka - zvinoreva utano mukati uye kunze!
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