Kudya kwakaparadzaniswa: mashandiro ainoita, maitiro ekuzviita uye menyu
Zvemukati
Kudya kwakapatsanurwa kwakagadzirwa zvichibva pachisungo chekuti chikafu chakazara muprotein, senge nyama nemazai, hachifanirwe kusanganiswa muchikafu chimwe chete nezvikafu zvinobva muboka rehydrohydrate, senge pasita kana chingwa.
Izvi zvinodaro nekuti, kana uchibatanidza aya mapoka ezvikafu mukudya, muviri unoguma waburitsa yakawanda acid panguva yekugaya, izvo zvinogona kukonzeresa matambudziko akasiyana emudumbu, kuwedzera kune isina kugaya kugaya. Nechikonzero ichi, kudya uku zvakare kunotsigira kuti chikafu chidiki chinofanira kudyiwa chinosimudzira acidity, uye zvekudya zvine alkaline, semuriwo, zvinofanirwa kusarudzwa.
Sezvo zvisingaite kupatsanura mapuroteni kubva kumahydrohydrate, nekuti chikamu chikuru chechikafu chine zvese zvinovaka muviri, kudya kwacho hakutsvage zvakanyanyisa, asi kungopatsanura chikafu chakanyanya mupuroteni kubva kune akanyanya mahydrohydrate, kugaya, kusimudzira kugara zvakanaka uye kunyange kukubatsira iwe kuti uwane huremu hwako hwakanaka.
Carbohydrate bokaMaitiro ekuita iyo dissociated chikafu
Kudya mune chikafu chakaparadzaniswa hakufanirwe kusanganisa makabhohaidhiretsi nemaprotein muchikafu chakafanana uye, nekudaro, musanganiswa unobvumidzwa ndewe:
- Chikafu chiri muboka rehydrohydrate neboka rekudya risina kwazvakarerekera;
- Mapuroteni chikafu cheboka nechikafu chisina kubatana cheboka.
Iyi tafura inotevera inoratidza mienzaniso yezvikafu zveboka rega rega:
| Carbohydrate | Mapuroteni | Kusarerekera |
| Gorosi, pasita, mbatatisi, mupunga | Nyama, hove, mazai | Muriwo, mahebhu, nezvinonhuwira |
| Banana, michero yakaomeswa, muonde, apuro | Crustaceans, molluscs | Howa, mhodzi, nzungu |
| Zvinotapira, shuga, uchi | Soy, macitrus zvigadzirwa | Cream, ruomba, mafuta |
| Pudding, mbiriso, doro | Mukaka, vhiniga | Muchena machena, sausage mbishi |
Yakaparadzaniswa mitemo yekudya
Pamusoro pemitemo yekutanga yataurwa pamusoro, chikafu ichi chine mimwe mitemo yakakosha, inosanganisira:
- Shandisa zvimwe zvekudya zvakasikwa, senge miriwo mitsva, michero yemwaka uye zvigadzirwa zvechisikigo, kudzivirira zvigadzirwa zvakagadzirwa uye zvigadzirwa.
- Shandisa mahebhu nezvinonhuwira zuva nezuva,panzvimbo yemunyu nemafuta;
- Dzivisa chikafu chine shuga, yakatobikwa, inochengetwa uye hupfu;
- Shandisa chikafu chidiki dzakadai senyama tsvuku, majarini, nyemba, nzungu, kofi, cocoa, nhema tii, zvinwiwa zvinodhaka;
- Inwa 2 litita emvura pazuva pamberi nepakati pekudya.
Uye zvakare, pakudya kwakabudirira, kurovedza muviri kunofanirwa kuitwa kanokwana katatu pasvondo kuchengetedza huremu hwakanaka uye hutano hwakanaka hwemwoyo.
Mharidzo yekudya menyu
Heino muenzaniso wemenu yezvikafu zvisina kubatana:
| Kudya | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani * | Chingwa chebhuruu nehotela | Yogati nemichero (kwazvakarerekera) | Omelet ine howa (protein + kwazvakarerekera) |
| Kudya kwemangwanani | 1 mashoma emichero yakaomeswa (kwazvakarerekera) | 1 bhanana (makabhohaidhiretsi) | 200 mL Kéfir (asina kwazvakarerekera) |
| Kudya * | Pasita ine sautéed miriwo uye howa (makabhohaidhiretsi + kwazvakarerekera) | Lettuce saladhi pamwe nehanyanisi + kusvuta saumoni + maorivhi (asina kwazvakarerekera) | 1 nyama yakatemwa kuita mitsetse ne lettuce, karoti, Cherry tomato uye yero mhiripiri saladhi. Iyo saladhi inogona kudururwa neiyo yogurt kupfeka, maorivhi, garlic uye mhiripiri (protein + kwazvakarerekera) |
| Manheru masikati | 1 mashoma emichero yakaomeswa ne mozzarella cheese (kwazvakarerekera) | Cream cheese mbiriso (makabhohaidhiretsi + kwazvakarerekera) | 1 bhanana (makabhohaidhiretsi) |
| Kudya kwemanheru | 1 huku zamu steak + sautéed sipinashi negariki, pepper uye nutmeg (protein + kwazvakarerekera) | Yakabikwa trout ichiperekedzwa nemiriwo yakabikwa senge makarotsi uye broccoli + maorivhi (protein + kwazvakarerekera) | Cold pasta saladhi nemapizi, mhiripiri, chives, basil uye parsley. Inogona kudonhedzwa nemuto we yogati, mafuta omuorivhi, garlic uye mhiripiri (makabhohaidhiretsi + kwazvakarerekera) |
* Zvakakosha kuti usati wadya chisvusvuro uye masikati unwe 1 girazi remaminerari emvura.
Tinokurayira Kuti Uverenge
Minute Inofamba: 7 Kufamba muMaminetsi manomwe