New Year iri kuswedera. Asi nguva yakakwana kana iwe ukatanga hupenyu hutsva ikozvino. Kunyanya nhasi. Uye nekuda kweizvozvo iwe haudi kufa nenzara, gara kwemazuva muBuckwheat uye uchimanikidza iyo isingadiwa kefir. Iwe unongoda kurangwa mune hutano uye pane zvakawanda sezviri kudikanwa.
Uye iwe unofanirwa kutanga uine zvidiki: Kufunga yako menyu kanenge zuva racho kumberi. Kanganwa nezve sandwiches uye buns, svutugadzike uye marita ekofi pane chikafu. Unogara uine kudya kwemangwanani. Porridge, mazai, cottage chizi - iwe unogona kutora zvaunoda. Hapana nguva mangwanani, ita zvese kubva manheru. Saizvozvowo, gadzirira uye svutugadzike - dzinofanira kunge dziri mazuva maviri pazuva. Maapulo, Tangerines, nzungu dzakakodzera. Kana zvisingakwanise kurarama pasina masangweji, ipapo baton inotsiviwa neese zvingwa, sausage - pane nyama, mayonnaise - pane zvidimbu zveAvocado kana lettuce mashizha. Paunodya mukamuri yekudyira yekudyira kana kuunganidza midziyo newe, rangarira iyo "mahwendefa anotonga": Pfungwa dzinopatsanura ndiro muhafu, Chimwe chikamu chiri mabheji, garnish (mamakisi emhando dzakasimba, zviyo), yechipiri - mapuroteni (chena nyama, hove, dzimba dzegungwa, mazino, mazai. Pakudya kwemanheru, siya chete
½ Vegetable uye ¼ - Mapuroteni. Edza kudya maawa 3-4 usati warara. Isa mutemo kuti unwe girazi remvura pane dumbu risina chinhu, pamwe negirazi hafu yeawa usati wadya. Iwe zvakare unofanirwa kuwana kurara zvakakwana uye kuenda kune gumi nemaviri mangwanani uye kanofamba zvishoma, semuenzaniso, enda unomira usati wamira uye uende kumba netsoka.
Natalia Grishin
Natalia Grishina, Gastroenterologist, Nutritionist:
-Kuderedza uremu uye kugara pasi, iwe unofanirwa kudya nekurara. Maitiro ezvekudya anofanirwa kuve akajairwa, kune akajeka chati. Yakanakira kana iri 5-6 kudya. Munhu anofanira kunge aine mafaro maviri - kutanga uye kunonoka, masikati, kudya kwemanheru uye nekudya pakati pavo. Iyi nheyo haizovi nenzara uye ichabvumira kushandisa mashoma macalorie. Rangarira kuti kurambidzwa kwekudya kwekudya kushushikana. Muviri unoda simba, zvinovaka muviri, mavitamin, anoteedzera zvinhu, amino acids, mafuta, mapuroteni uye makapolitari. Muganho tinogona chete carbohydrate. Zvese zvimwe - mafuta, protein uye zvichingodaro - ita chokwadi.
Kune mukuru ane hutano, 1200 kcal pazuva riri kushoma. Kudya kwakadaro kwacalorie kuchaita kuti zvikwanisike kubvisa zvisina basa. Asi mukudya kunofanirwa kunge kuri: lean nyama kana hove fatty kakapetwa kaviri pazuva pa120-150 gramu, supuni yemiriwo kana huwandu hwakafanana hwemakiromita kana chidimbu chebhass. Mafuta anogona kushandiswa kuti afadze, uye seunyengetedza ndiro. Mangwanani 150-200 grams ye pasita, porridge kana mbatatisi, kapu imwe kana kofi isina shuga (kofi uye tii miganhu) inokurudzirwa. Pakudya kwekutanga kwekudya kwemangwanani, iwe unogona kudya chidimbu chechingwa chakaomeswa chingwa chine chidimbu chechidimbu chakasimba chechizi kana chakabhururuka. Iwe unogona kufadza iwe nechimedu chechokoreti chinovava. Zvekudya, shandisa maapuro kana mapeya pasina shuga, muchero mutsva kana ruoko rwune nzungu.