Kudya mudambudziko reduru dundira: chekudya uye chekudzivirira
Zvemukati
- Chikafu chinotenderwa panguva yedambudziko
- Chii chisingafanirwe kudya mudambudziko reduru
- Mharidzo 3-zuva menyu
Kudya kwedambudziko reduru dundira, iro rinogona kuitika kana matombo aripo aripo, rinofanirwa kunge riine zvekudya zvine mafuta mashoma, uye nekudaro, kudyiwa kwechikafu chakakangwa uye masoseji anofanira kuderedzwa.
Uye zvakare, zvakakoshawo kuti uwedzere kunwa kwako kwemvura, kunyangwe iri yezvinwiwa kana zvekudya, sezvo zvichikubvumidza kudzikisira zviratidzo zvakawandisa zvematambudziko, sekurwadziwa mudumbu uye kusagadzikana.
Chikafu chinhu chakakosha pakurapa panguva yedambudziko redundira, asi hachifanirwe kutsiva kurapwa kwakatemwa nachiremba, uko kunogona kusanganisira kushandiswa kwemishonga.
Chikafu chinotenderwa panguva yedambudziko
Munguva yenduru dundira zvinokurudzirwa kudya chikafu chakafuma mumvura uye uine mashoma, kana aripo, mafuta, akadai se:
- Zvibereko, zvakadai seapuro, peya, pichisi, chinanazi, manwiwa, sitirobheri, orenji, kiwi, fig, cherry, bheribheri, vise kana rasipiberi;
- Miriwo, kunyanya yakabikwa;
- Oats uye zviyo zvakakwana, senge brown rice, pasita kana chingwa;
- Tubers, senge mbatatisi, mbambaira, mbambaira kana mufarinya;
- Mukaka wakaomeswa uye zvigadzirwa zvemukaka, zvinoenderana nekushivirira kwemunhu wese;
- Zvinwiwa zvemuriwo, senge mupunga, almond kana oat mukaka;
- Nyama yakasendama, senge huku isina ganda, hove uye turkey;
- Mvura, majisi uye jam dzemichero.
Pamusoro pechikafu, iwe unofanirwa kutarisa kune rudzi rwekugadzirira chikafu, uchipa zvakasarudzika kune zvakabikwa, zvakabikwa uye zvakabikwa ndiro, nekuti aya ndiwo mafomu asingatsvake mafuta akawedzerwa. Heano maitiro ekugadzira mushonga wekumba wematombo.
Chii chisingafanirwe kudya mudambudziko reduru
Chikafu chakarambidzwa mudambudziko redundira ndicho chikafu chine mafuta zvakanyanya senge:
- Zvibereko zvakakora sekokonati, avocado kana açaí;
- Lmukaka wese uye yogati;
- Yero chezi senge parmesan uye yakajairika migodhi;
- Ruomba uye chero imwe mhuka yemafuta;
- Nyama ine mafuta senge zvimedu, soseji, nyama yedhadha kana nyama hanzi;
- Vana zvakaita sechiropa, moyo, itsvo kana chipuka;
- Yakabatanidzwa, senge ham, sausages kana bologna;
- Mbeu dzemafuta, senzungu, chestnuts, maarumondi kana nzungu;
- Hove ine mafuta, senge tuna, salmon uye sardines;
- Zvikafu zvakagadzirwa, senge chokoreti, makuki, puff pastry, muto kana sauces dzakagadzirwa.
Uye zvakare, kunwiwa kwechando nechikafu chakagadzirwa, senge mapizza uye lasagna, zvinofanirwawo kudzivirirwa. chikafu chekutenga uye zvinwiwa zvinodhaka.
Mharidzo 3-zuva menyu
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 2 zvidimbu zvechingwa zvine mazai akachekwa + 1 girazi remuto weorenji | 2 epakati mapancake ane michero jamu + ½ bhanana | 1 kapu yekofi + 1 oatmeal |
| Kudya kwemangwanani | 1 mukombe wegelatin | 1 girazi remuto wewisi | 1 mukombe wegelatin |
| Lunch kudya kwemanheru | 1 yakakangwa huku yekufuga pamwe ne 4 mashupuni emupunga + 1 mukombe wemiriwo yakabikwa, senge makarotsi uye bhinzi yegirini + 1 apuro | 1 hove yehove ine mbatatisi yakashambadza + lettuce, tomato uye hanyanisi saladhi ine bharisamu vhiniga diki + 2 zvimedu zvepainapple | Zucchini noodles nevhu turkey nyama neasikwa nyanya muto + 1 mukombe wemastrawberry |
| Manheru masikati | 1 mukombe mavise akachekwa kuita zvidimbu | 1 kapu yemapopcorn ane hutano yakagadzirirwa mu microwave isina mafuta | 1 yakatemwa apuro yakagadzirirwa muchoto nekinamoni shoma |
Mari inosanganisirwa mune ino menyu inogona kusiyana zvichienderana nezera remunhu, bonde, nhoroondo yehutano uye nhanho yechiitiko chemuviri. Nekudaro, chakanakira ndechekubvunza wezvehutano kuti aite ongororo yakazara uye nekugadzira chirongwa chehutano chinonyanya kukodzera kune zvinodiwa nemunhu wega wega.
Kuti uone kuti kudya kunogona sei kubvisa zviratidzo zvedunduru, tarisa vhidhiyo inotevera:
Zvinyorwa Zvakakurumbira
Chii chinonzi Babassu Oiri - uye Unofanirwa Kuishandisa?