Zvokudya zvezai inzira iri nyore yekuwana nzira yekurasikirwa nemakirogiramu mashoma uchishandisa chikafu ichi mune imwe nzira. Dzidza zvese zvese nekuverenga chinyorwa ichi.
Zvokudya zvezai
Nhasi ticharondedzera zvose zvinobatsira zvinounzwa nekudya kwezai, kunyanya kana rakabikwa. Ichi chikafu chinokubvumira kuderedza huwandu hwakanaka hwehuremu hwemuviri munguva isingapfuuri mazuva gumi nemana.
Sarudzo sechikafu haibatsiri vanhu chete kuderedza uremu asiwo kuziva zvishoma nezve mabhenefiti echikafu ichi chinoshamisa, izvo zvinotungamira mukuwedzera kwehupenyu hwehupenyu, sechinhu mukukura kwehupenyu hwese.
Shandisa zvese zvaticharatidza kuti iwe uwane zvakanyanya kubva mazviri. Chengetedza rhythm yakagadzikana uye maererano nezviratidzo, edza kusabuda kunze kwepurogiramu kuitira kuti zvigumisiro zvive sezvinotarisirwa. zvokudya zvinodzivisa kuchembera kuva neutano hwakanaka uye akanaka.
Sei uchizviita?
Zai chikafu chechisikigo chine huwandu hwakawanda hweprotein uye macalories ayo mashoma. Izvi zvinobatsira zvakanyanya kuderedza kushushikana uye kuda kudya, uye zvakanyanya kana zvichibatanidzwa nekunwa kwemvura zvachose.
Zai rine huwandu hwakakura hwezvinhu zvesimba zvakaita seVitamin D, vhitamini B12, phosphorus, iron, zinc pakati pezvinonyanya kukosha. Zvakare mune iyi inotevera link unogona kuverenga chinyorwa chine chekuita nenyaya iyi hypoallergenic zvokudya
Chikafu ichi chakanakisa uye chakanangana nevanhu vanoda kuderedza uremu nekukurumidza uye pasina chikonzero chekuti ganda rive kuremara, sezvo chimwe chikamu chine zai iri collagen. Izvi zvinobatsira kudzoreredza chikamu chakakosha chegumbo tishu.
Saizvozvowo, paunenge uchiita kudya kwezai, unowana nzira yekudya ichi chikafu nenzira dzakasiyana-siyana pasina kuramba. Iwo akasiyana masanganiswa anobatsira kuvandudza kunaka kwayo uye kushivirira mushure memazuva mashoma ekunwa.
marudzi ezvokudya zvezai
Muchikamu chino tichakuratidza marudzi akasiyana-siyana ezvokudya zvezai, kunyanya kugadzirira mazai mufomu yakabikwa. Pane nzira dzinoverengeka dzekudya zai kana iwe usingade kuita chero chikafu. Muchiitiko ichi, kuitira kuti zvive nemigumisiro yakanaka, zvakakosha kufunga nezvekuti mazai anofanira kubikwa.
Inokurudzirwa kuishandisa nenzira iyi, nokuti vazhinji vezvokudya zvinovaka muviri vanotsanangura kuti kubika zai negoko kunowanzorasikirwa nezvinhu zvishoma. Pane zvinopesana, kana ikaitwa neimwe nzira sezvatinoziva, yakakangwa, yakasvibiswa kana mu omelet, mishonga inorasika panguva yekugadzirira.
Zvokudya zvezai zvinofanira kurongwa maererano nezvinodiwa nemunhu. Tinogona kuonga kuti munhu wese anochengeta sei mutinhimira wakasiyana wehupenyu, saka zvaive zvakakosha kuti isu tichinje kuenderana nemamiriro uye nguva yemunhu wega wega.
Zvisinei, kudya uku kunopindika; ndiko kuti, kana iwe usingadi kuzviita kwemazuva gumi nemashanu, inogona kungoderedzwa kusvika kumazuva manomwe, hongu kuchengetedza chirango uye kusapfuura zviratidzo. Rangarira zvakare kuti vanotsungirira ndivo vanowana budiriro.
muitiro wekudya pazuva
Isu tichatsanangura zuva nezuva kuti ungazviita sei mukati memazuva manomwe ekutanga. Vhiki rinotevera rhythm yezvokudya inotanga zvakare. Iri fomu rakakosha kufunga nezve vanhu vanongoda kuzviita panguva iyoyo.
Nekudaro, tinokurudzira kuzviita kwemazuva gumi nemana kana mavhiki maviri. Zvakakosha kuzviita kune tsamba uye kuchengeta maitiro anoratidzwa. Sanganisa chikafu ichi nekunwa magirazi masere emvura zuva nezuva. Zvigovere kuitira kuti kushandiswa kubve pamusoro kusvika pasi.
Unogona kunwa anenge magirazi mana kusvika masikati, magirazi matatu pakati pemasikati nemasikati, uye rimwe girazi rimwe chete usati warara. Pfungwa yacho ndeyekudzivisa kukurudzira chido chekuita weti mukati memangwanani uye mangwanani-ngwanani.
Vhiki yekutanga Zuva 1
Chisvusvuro chemangwanani: Tora mazai maviri, woageza zvakanaka wobva waafashaidza, woperekedza nechingwa cheupfu, yeuka kudya zvishoma nezvishoma uye nguva dzose uchiperekedza nemagirazi maviri emvura.
- Zvokudya zvemasikati: Huku mune chero mharidzo (kunze kwekukangwa) pamwe chete nemiriwo saladhi uye mazai akabikwa kana akabikwa akachekwa kuita zvidimbu. Rangarira kuiperekedza negirazi remvura
- Snack: Soda kana gorosi rakazara nekapu yekofi isina shuga nemvura.
- Kudya Kwemanheru Zvimedu zviviri zvechingwa chekudya, apuro uye girazi remvura.
Zuva 2
- Chikudya chamangwanani: parboiled, apuro, kofi isina shuga, yakazara gorosi cracker kana soda uye magirazi maviri emvura.
- Kudya kwemasikati: Zvimedu zviviri zvechingwa chakakwana, tomato yakachekwa nezai rakabikwa pamwe ne teaspoon yevhiniga uye girazi remvura.
- Snack: soda cracker nemvura.
- Kudya: Huku mune chero mharidzo (kwete yakakangwa), inoperekedzwa nemiriwo yakabikwa
Zuva 3
- Chisvusvuro: Mazai maviri akabikwa, zvimedu zviviri zvechingwa neorenji.
- Zvokudya zvemasikati: Huku yakagochwa uye saradhi yemuriwo ine zai rakachekwa rakabikwa wedzera teaspoon yevhiniga. Pedzisa kudya kwemasikati negirazi remvura.
- Snack: Apuro negirazi remvura.
- Kudya: Mazai maviri akabikwa uye saladhi yemuriwo.
Zuva 4
- Chisvusvuro: Mazai maviri akabikwa, chingwa chegorosi, kofi nemagirazi maviri emvura.
- Zvokudya zvemasikati: Chimedu chechingwa chakakwana, minidomasi saladhi inogadzirwa kuita zvimedu necheki-chizi yakaderera zvakare yakachekwa kuita zvidimbu, girazi remvura.
- Snack: Yese gorosi cracker kana soda, pamwe chete nekapu yekofi isina shuga uye girazi remvura.
- Kudya: huku yakakangwa nemiriwo yakabikwa, girazi remvura.
Zuva 5
- Kudya kwemangwanani: Mazai maviri chete akabikwa, kofi isina shuga nemvura
- Zvokudya zvemasikati: Mazai maviri akabikwa nemiriwo yakabikwa, chimedu chechingwa nemagirazi maviri emvura.
- Snack: Apuro negirazi remvura
- Kudya: Hove yakagochwa uye saladi yemiriwo, girazi remvura.
Zuva 6
- Chisvusvuro: Mazai maviri chete akabikwa, kofi nemagirazi maviri emvura
- Zvokudya zvemasikati: Chero rudzi rwemichero muhuwandu hune mwero, usawedzera shuga, uende nemagirazi maviri emvura.
- Snack: Soda kana yakakosha cracker, kofi uye girazi remvura.
- Kudya kwemanheru: Huku yakakangwa nesaladhi uye mazai akachekwa, wedzera vhiniga kuravira uye girazi remvura.
Zuva 7
- Chisvusvuro: Mazai maviri akabikwa uye zvimedu zviviri zvechingwa, kofi isina shuga uye magirazi maviri emvura.
- Zvokudya zvemasikati: Huku mune chero mharidzo (kunze kwekukangwa), matomatisi akachekwa uye miriwo yakakangwa yakabikwa, girazi remvura.
- Snack: Cracker kana yakakosha, kofi nemvura
- Kudya: Miriwo yakabikwa chete nemazai akabikwa uye girazi remvura.
Kusvika pano iwe uchatanga kuona mimwe mibairo, zvakare kana munhu wacho achida kusvika pano, chengetedza rhythm yekudya ine hutano, usadye mafuta, idya munyu mudiki uye shuga shoma, dzivisa yakawandisa makabhohaidhiretsi.
Kana, kune rumwe rutivi, ukasarudza kuenderera mberi nekudya kwezai, tichakuratidza kuenderera kwevhiki yechipiri, kupedzisa kutenderera kunokuendesa kune chinangwa chekupedzisira chemavhiki maviri kana mazuva gumi nemana.
Vhiki yechipiri Zuva 8
- Chikudya chamangwanani: Mazai maviri chete akabikwa, kofi isina shuga uye zviziviso zviviri nemvura.
- Zvokudya zvemasikati: Huku nemiriwo saladhi, uende nayo negirazi remvura.
- Snack: cracker kana zviyo zvose uye girazi remvura
- Kudya: Mazai maviri akabikwa anosanganiswa nesaladhi yemiriwo uye muchero, girazi remvura.
Zuva 9
- Chikudya chamangwanani: Mazai maviri akabikwa, kofi isina shuga uye magirazi maviri emvura
- Zvokudya zvemasikati: Hove yakagochwa, saladi yakasvibirira, magirazi maviri emvura.
- Snack: Cracker kana yakakosha, kofi isina shuga nemvura
- Kudya: Mazai maviri akabikwa, miriwo yakabikwa uye girazi remvura.
Zuva 10
- Chisvusvuro: Mazai maviri akabikwa, chimedu chemuchero, kofi nemagirazi maviri emvura.
- Zvokudya zvemasikati: Huku mune chero mharidzo (kunze kwekukangwa) uye saladi yemiriwo, yeuka magirazi maviri emvura.
- Snack: Muchero nemvura
- Kudya: Mazai maviri akabikwa nemiriwo saladhi nemvura.
Zuva 11
- Chisvusvuro: Mazai maviri akabikwa, zvimedu zviviri zvechingwa cheupfu nemagirazi maviri emvura.
- Zvokudya zvemasikati: Mazai maviri akabikwa, miriwo yakabikwa uye chimedu chemafuta mashoma-mafuta, girazi remvura.
- Snack: yakakosha cracker nemvura.
- Kudya kwemanheru: huku yakakangwa, saradhi yemuriwo nemvura.
Zuva 12
- Chisvusvuro: Mazai maviri akabikwa, muchero, kapu yekofi isina shuga nemvura.
- Zvokudya zvemasikati: Tuna saladhi, iyo inogona kugadzirwa nemiriwo yakasvibirira, girazi remvura.
- Snack: muchero uye girazi remvura
- Kudya: Mazai maviri akabikwa, green salad uye girazi remvura.
Zuva 13
- Chisvusvuro: Mazai maviri akabikwa nezvimedu zviviri zvechingwa negirazi remvura.
- Zvokudya zvemasikati: Chicken mune chero mharidzo (kwete yakakangwa) uye saladi yakasvibirira, girazi remvura.
- Snack: cracker kana graham cracker nemvura
- Kudya: Muchero chete uye girazi remvura
Zuva 14
- Kudya kwemangwanani: Mazai maviri chete akabikwa, ane zvimedu zviviri zvechingwa, kofi isina shuga uye magirazi maviri emvura.
- Zvokudya zvemasikati: huku yakakangwa, miriwo yakabikwa uye girazi remvura.
- Snack: Muchero nemvura
- Kudya: Ingori miriwo yakabikwa pedyo negirazi remvura.
Zvokudya zvekudya zvinowedzera
Zvokudya zvezai hazvina kusimba, zvinogona kusanganiswa nezvimwe zvikafu kuitira kuti vagadzire imwe nzira uye vasaedze kuita chikafu chinokonzera kuneta. Chinonyanya kukosha ndiro zai, harigoni kutsiviwa.
Tsiva huku kaviri pasvondo nenyama tsvuku, hove, kana hove. Usatsiva huku zvachose. Miriwo inokurudzirwa zvikuru ndeye lettuce, sipinashi, kabichi. Pakati pemiriwo tinokurudzira kushandisa asparagus, cauliflower, broccoli, anyanisi, karoti uye howa.
Usashandise munyu chero chikonzero. Nekufamba kwemazuva, muviri unozojaira kuchengeta munyu wakaderera pamukanwa. Mvura sechinhu chakakosha haisi yakakosha pakudya chete, asi inobatsirawo kusimbisa mamwe masisitimu, kunyanya chikafu. Muchikamu chinotevera unogona kuverenga nyaya ine chekuita ne chikafu chekuyeuka
Michero inokurudzirwa zvikuru ndeiyi: maapuro, plums, maranjisi, avocado nebhanana. Kana uine mukana, tenga michero yakaomeswa uye uishandise sechikafu. Usashandura zvinwiwa, chengetedza kushandiswa kwemvura kusvika magirazi masere pazuva.
Wedzera purofiti
Imwe yemamiriro ezvinhu anogona kuitika panguva yekudya ndiko kuvapo kwekuvhara. Ndosaka tichikurudzira kunwa mvura yakakwana. Iyo yakakosha mvura haingori mafuta emuviri chete asi zvakare yakanakisa antioxidant, kurwisa kuvepo kwemahara radicals.
Kana iwe ukaona kuti mazai akabikwa ari kuoma kudya, imwe chete nzira ndeyekuputira muTeflon pani. Usashandise mafuta chero chikonzero. Kunyangwe sezvatakambotaura, mazai akabikwa kana akabikwa ndiyo yakanakisa imwe nzira.
Ramba uchimhanya uye usafunga nezvekudya zvisina kudya kana masvutugadzike; edza kutonga pfungwa dzako zvichibva papfungwa dzinokutungamirira kusimudzira mazano ane hutano, funga zvakawanda pamusoro pemvura yaunayo, mukuchena kwayo. usadyise pfungwa dzako nemazano ezvekudya zvisina kudya.
Ndezvipi zvekudya zvekudzivisa?
Iko kuedza kwakakosha kana svondo rekutanga rapfuura uye wotanga kuona mhedzisiro, asi usadye zvinotevera zvekudya chero chikonzero:
- Marara echukafu.
- Zvokudya uye zvihwitsi
- Sandwiches
- Zvinwiwa zvine fizzy
- malts
- Mafura
- Mafuta
- Zviyo zvisina kuzara zviyo
- Miriwo yakasvibirira, pakati pavo tine beet, mbatatisi, chibage, mbatatisi chena, yucca, mayam, nezvimwe.
- Rice
- spaghetti uye pasta.
- Shuwa
- Mukaka nezvinobva kwazviri
- Cheese, mukaka creams uye whey
- Mayonnaise
- Butters nemajarini.
Murimi anoita sei?
Izvo zvinonzi vegans zvinogona kutsiva huku kune zvimwe zvikafu zvakapfuma muprotein, pakati pavo tine maarumondi, chia muchero, miriwo yakasvibira senge broccoli, chayota, sipinashi, pakati pevamwe.
Kune zvakare chikafu chekuwedzera kune mapuroteni anogona kuwanikwa mune zvimwe zvitoro zvehutano zvekudya, izvo zvinotsiva zvakanyanya nyama. Asi munhu wese anodya miriwo anoziva nzira yavanogona nayo kutsiva nyama, sezvo vaine tsika yechikafu yakavakirwa mumakore ezviitiko.
Wokupedzisira kutaura
Kudya uku kunofanirwa kuitwa munguva pfupi, kusapfuudza mavhiki maviri kana mazuva gumi nemashanu. Pedzisa maitiro nekufamba kana kurovedza muviri. Izvi zvinokurudzira kushandiswa kwemvura iyo inobatsira zvikuru. Usati watanga kudya ita maekisesaizi ekufema, tarisa pfungwa dzako pachishuwo chekurasikirwa nemakirogiramu mashoma.