Utano, Healthy Eating
Mushonga pamwe chete tafura. Compatibility Product
Kuratidzwa kwezvirwere zvakawanda zve endocrine nekugadzirisa zvirongwa, ganda, vhudzi, misumari, nezvimwewo, zvinogona kusanganiswa nekushaya kudya kwevanhu. Isu tagara tichidya kudya kusinganzwisisiki, izvo zvinokonzera kusarudzo kwakasiyana siyana mumuviri uye kunotungamirira kumasaisai mubasa rayo. Itafura yekubatanidzwa yemiti yakagadzirwa chiyeuchidzo kune vanhu vanotsvaka kudya kwakanaka uye mararamiro.
Kudzidza kubatsira muviri!
Iko kusanganiswa kwakakwana kwezvinhu (iyo tafura ichapiwa pasi apa) inotsigira kukwirira kwebasa rekudya. Zvokudya, zvinosanganisira zvinoshandiswa zvinoenderana, zvinokuponesa kubva pane zvinokonzerwa nekuvirisa uye kuora mukati mutsva yematumbo.
Chigadzirwa chimwe nechimwe chinogadziriswa nemuviri womunhu nenzira dzakasiyana siyana:
- Kutanga, chero chikafu chinodikanwa chikafu chekudya cheimwe chimiro.
- Chechipiri, chimwe nechimwe chigadzirwa chine nguva yake yekudya.
- Chechitatu, kushandiswa kunobudirira kwezvokudya kunokwanisika chete nekubatanidzwa kwakakwana kwezvikamu zvayo.
Nekutanga kokutanga pfungwa iyo inofanirwa kuyananisa muchiyero chekuti muviri wedu wakarongeka. Asi kubatanidzwa kwakakosha kwezvinhu zvinoda kuziva uye kukwanisa kuzvishandisa. Ichi ndicho chiitiko chinonyanya kukosha chekudya zvakanaka, izvo zvinonyatsokonzera hutano hwevanhu.
Zvokudya zvakasiyana uye zvakasiyana
Pasinei nokuti izvo zvakawanda zvinotaurirana pamusoro pezvakabatsiro zvekudya zvakanaka zvakagadzirwa nemishonga, kune vamwe vari vatsigiri vekudya kwemazuva ose. Izvi zvinoreva kuti vanhu vazhinji vanotenda kuti kudya kwakakanganiswa, tsika yezera rose, hakukuvadzi muviri. Uye maonero ekuti kupatsanurwa kwezvigadzirwa kunobatsira kuti kuwedzere kudya kwakanaka, vanongoidza mafashoni chete.
Ndizvo here? Chaizvoizvo, zvokudya zvinogona kusanganiswa, ndizvo zvakaitwa panguva dzose. Asi pane zvimwe zvinhu zvisingagone kurongedzwa panguva imwe chete. Izvi ndechokuti kufanana kweumwe nomumwe wavo kunoda zvimwe zvinhu - maenzyme akasiyana uye nzvimbo dzakasiyana-siyana.
Kubatanidzwa kwevhenekeri yemiti
Carbohydrates inoshandiswa nevanhu inotanga kuparadzaniswa mumuromo, uye mumatumbo. Mapuroteni, uyewo, anotariswa nedumbu. Nokudaro, kana vakavhenganiswa, chirongwa chekudya chinowedzera kukurira kwegadziriro yese yekudya.
Kubudirira uye kubatsira kwekudya kwakasiyana kwekudya hakusi kungotaurwa chete nevanhu vakaedza maitiro avo pachavo, asiwo vanachiremba avo vakaita tsvakurudzo mundima iyi. Kwete kungofanana nemafashoni, asiwo kukodzera kwakakwana kwezvinhu zvakakosha kune hutano. Tafura inoratidzwa pasi apa. Tinovonga kuti tichadzidza kudya zvakanaka.
Mushonga pamwe chete tafura
Nokuda kwekujekesa uye kujekesa kwechirevo che "zvokudya zvakasiyana", tinokupa chirongwa, icho chicharatidza chii uye nezvamungaita uye munofanira kudya.
Mushonga pamwe chete tafura
| Type of product | Kwete. P / p | 1 | 2 | 3 | 4 | 5 | 6th | 7th | 8th | 9th | 10 | 11th | 12 | 13th | 14th | 15th | 16th |
Hove, huku, nyama | 1 | - | - | - | - | - | - | - | - | + | D | - | - | - | - | - | |
Miti yemichero | 2 | - | D | + | + | - | D | - | - | + | + | - | - | - | - | + | |
Cream, bata | 3 | - | D | D | - | - | + | + | - | + | + | D | - | D | - | - | |
| Sirimu yakasviba | 4 | - | + | D | D | - | + | + | D | + | + | - | - | - | - | + | |
| Mafuta anogadzirwa | 5 | - | + | - | D | - | + | + | D | + | + | - | - | - | - | + | |
| Yakanaka, kusanganisira shuga | 6th | - | - | - | - | - | - | - | - | + | - | - | - | - | - | - | |
| Chingwa, mbatata | 7th | - | D | + | + | + | - | - | - | + | + | - | - | D | - | D | |
| Tomato, muto wakaoma | 8th | - | - | + | + | + | - | - | D | + | D | - | D | + | - | + | |
| Zvibereko zvakaoma, michero yakanaka | 9th | - | - | - | + | + | - | - | D | + | D | D | + | - | - | D | |
| Kwete-marashi uye miriwo miriwo | 10 | + | + | + | + | + | + | + | + | + | + | - | + | + | + | + | |
| Starchy mishonga | 11th | D | + | + | + | + | - | + | D | D | + | D | + | + | D | + | |
| Milk | 12 | - | - | D | - | - | - | - | - | D | - | D | - | - | - | - | |
| Mishonga yakakangwa yemukaka | 13th | - | - | - | - | - | - | - | D | + | + | + | - | + | - | + | |
| Cheese, cheese | 14th | - | - | D | - | - | - | D | + | - | + | + | - | + | - | D | |
| Mazai | 15th | - | - | - | - | - | - | - | - | - | + | D | - | - | - | - | |
| Nuts | 16th | - | + | - | + | + | - | D | + | D | + | + | - | + | D | - |
"-" zvigadzirwa hazvienderani; "+" Inoenderana; "D" kusanganiswa kunobvumirwa.
Tsanangudzo yetafura
Mutsara mumwe nomumwe une ruzivo pamusoro peimwe chigadzirwa uye nhamba yayo ye serial. Chenjerera! Mifananidzo iri mumiti imwe chete, asi nhamba yavo chete inorondedzerwa. Kuchengetedza kwakakwana kwepfungwa dzose kunoda tafura iyi. Kubatanidzwa kwezvokudya zvekudya zvinoratidzwa mauri, kunobatsira kuvandudza utano hwekudya uye muviri wako.
- Zviratidzo zvepanyama zvinowanikwa munyama, huku uye hove zvinoshandiswa mumuviri kwenguva yakareba kupfuura zvimwe zvokudya. Zvinokurudzirwa kusarudza zvakanyanyisa marudzi uye kudya chete nemiriwo.
- Mapuroteni emiti anosanganisira peas, nyemba, soy, lentils, nezvimwe. Zvinonyanyobatanidzwa nemafuta nemafuta (sour cream), miriwo nemishonga.
- Kushandiswa kwebhari kunofanira kuve kwakagadzikana uye chete nemishonga ine zvishoma zvamafuta. Nezvo - miriwo, chingwa, zviyo, nezvimwewo.
- Sirimu yakakosha ndiyo chibereko kubva mairi inowanikwa. Saizvozvowo, iyo inowirirana neyezvinhu zvakafanana namafuta. Zvinogamuchirwa kushandisa naro nezvibereko.
- Mafuta emichero (mafuta akajeka uye asina kufungidzirwa) anonyatsoshamiswa nezviyo nemiriwo.
- Shuga nemiti yakagadzirwa nehuwandu hwehuwandu hwayo inoshandiswa kwenguva refu. Zviri nani kuvadya zvishoma nezvishoma uye zvakasiyana nezvimwe zvokudya. Unogona kutora shuga neuchi.
- Carbohydrate foods inowanikwa mumasitadhi haabvumirwi kushandiswa pamwechete nemaproteni emhuka. Uyu ndiwo mutemo wekutanga wekuparadzanisa kudya. Zvimwe zvisiri izvo zvinobvumirwa chingwa.
- Zvibereko zvechibereko ndeyezvibereko zvose zvinonzi citrus, cranberries, mapomegranati uye mapepa ane muto, apricots, maapuro, nezvimwe. Zviri nani pane zvakasiyana. Iyo tomato yakawanda inosanganisira acids, saka inogoverwa kune iyi.
- Michero inotapira mabhanana, mazai, mazuva nemhando dzose dzezvibereko zvakaomeswa. Vashandise zviri nani vari voga kana nechingwa chiduku chemakaka nemukaka. Izvo zvinogamuchirwa kuti uzvibatanidze pamwe nemimwe miriwo nemiriwo.
- Ichi chikamu chinosanganisira: kabichi, garlic, eggplant, onion, chiBulgaria pepper, miriwo nemiriwo miriwo. Izvi ndizvo zvakachengeteka uye zviri nyore kudya zvigadzirwa. Ita pamwe nezvose zvinenge zvese, unogona kuzvishandisa zvakasiyana.
- Chikoro, dzungu, zucchini, cauliflower, horseradish - starchy mishonga. Hazvidiwi kuvashandisa nehuga. Zvimwe kusanganiswa zvinobvira uye zvinogamuchirwa.
- Misi chibereko chakaoma, icho chinonyanya kukohwa chinonyatsoshandiswa zvakasiyana nedzimwe mhando dzose.
- Izvo zvinoshanda kune cottage cheese uye nemiti yakabikwa yemukaka - zvakakosha kugonda uye kuzere neprotheni. Izvo zvinogamuchirwa kusangana pamwe nemimwe michero nemiriwo.
- Kusarudza zviri nani kwete mafuta uye kwete mararamiro akaoma echizizi uye cheese yekugadzirwa kwemhuka (kureva kumba).
- Mazai anowanzoita mapuroteni ezvisikwa zvakachena. Zvakanyatsogadzirwa nemiriwo kana kuparadzana nezvose.
- Nutswe chigadzirwa chakakora, chinosanganiswa nechese mapoka ose. Iwe unofanirwa kuvashandisa zvakanyatsonaka, nokuti zvakanyanya kuoma nekuda kwedumbu.
Rimwe boka rakasiyana rinogona kunzi "melon". Haikwanisi kubatanidzwa nechipi nechipi zvachose.
Kusiyanisa zvokudya sechinhu chakasiyana chehutano hwekurasika kurasikirwa
Zvokudya zvakakodzera haisi utano chete, asiwo kubvisa kilogram dzakawanda. Kuparadzanisa kushandiswa kwezvokudya uye kukwanisa kuwirirana kwemishonga yekurasikirwa kwekureruka inzira inofadza. Iwe unogona kuzviona iwe pachako.
Itafura yekubatanidzwa yemichina inofanira kugara iri pamunwe wako, zvingava zvakanaka kushandura nenzira yakadaro yekudya kwehupenyu hwako hwose. Pakutanga, kunzwa kunenge kusina kujeka. Zvisinei, nekufamba kwenguva, iwe uchawana chigumisiro chakavimbiswa, uye chinonaka uye chikafu chekudya chichava chimiro chakakwana kwauri.
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