Kudya kweitsvo kutadza

Zvemukati

• Zvikafu zvinofanirwa kudzorwa
• 1. Zvokudya zvine potassium
• 2. Zvikafu zvine phosphorus
• 3. Zvikafu zvine mapuroteni
• 4. Chikafu chakazara munyu nemvura
• Nzira yekuderedza potasium muzvikafu
• Nzira yekusarudza tudyo
• Mharidzo 3-zuva menyu
• 5 yakanaka snacks yekutsvo kutadza
• 1. Tapioca nejamu reapuro
• 2. Mbatatisi dzakakangwa
• 3. Starch bhisikiti
• 4. Maputi asina kuvharwa
• 5. Bhata kuki

Mukudya kwekutadza kweitsvo kwakakosha kudzora kunwa kwemunyu, phosphorus, potasium uye mapuroteni, kuwedzera kuwanda kwemunyu, mvura neshuga. Nechikonzero ichi, marongero akanaka anosanganisira kudzikisa kudyiwa kwezvikafu zvakagadzirwa, kusarudza michero yakabikwa kaviri uye kunwa mapuroteni chete pakudya kwemasikati nekudya kwemanheru.

Huwandu, pamwe nezvikafu zvinobvumidzwa kana zvinorambidzwa, zvinosiyana zvichienderana nedanho rechirwere uye bvunzo dzemunhu wega wega, saka chikafu chinofanira kugara chichitungamirwa nenyanzvi yezvokudya, inozofunga nhoroondo yese yemunhu.

Tarisa vhidhiyo remutapi wedu wezvekudya kuti uzive hanya yaunofanira kutora nechikafu:

Zvikafu zvinofanirwa kudzorwa

Kazhinji, izvo zvekudya zvinofanirwa kudyiwa zvine mwero neavo vanotambura neitsvo kutadza ndeizvi:

1. Zvokudya zvine potassium

Itsvo yevarwere vane itsvo kutadza ine nguva yakaoma kubvisa yakawandisa potasium kubva muropa, saka vanhu ava vanofanirwa kudzora kudya kwavo kweichi chikafu. Zvikafu zvakapfuma mu potassium ndezvi:

• Zvibereko: avocado, banana, coconut, fig, guava, kiwi, orenji, papaya, passion fruit, tangerine kana tangerine, mazambiringa, mazambiringa, plamu, prune, lime, vise, apurikoti, bheribheri, zuva;
• Muriwo: mbatatisi, mbatatisi, mufarinya, mandioquinha, karoti, chard, beet, celery, cauliflower, cauliflower, Brussels inomera, radish, madomasi, yakasanganiswa pamoyo yemichindwe, sipinashi, chicory, turnip;
• Mbesa bhinzi, nyemba, chibage, pizi, nhova, soya, bhinzi dzakafara;
• Mbeu dzese: gorosi, mupunga, oats;
• Zvese Zvekudya: makuki, wholegrain pasta, zviyo zvemangwanani;
• Mbeu dzemafuta: nzungu, chestnuts, maarumondi, nzungu;
• Zvigadzirwa zveindasitiri: chokoreti, tomato muto, muto uye mapiritsi ehuku;
• Zvinwiwa: coconut mvura, zvinwiwa zvemitambo, tii tii, green tii, mate tii;
• Mbeu: sesame, flaxse;
• Rapadura uye muto wenzimbe;
• Diabetic munyu uye mashoma munyu.

Yakawandisa potasium inogona kukonzeresa kushomeka kwemhasuru, arrhythmias uye kusungwa kwemoyo, saka kudya kwekusingaperi kweitsvo kukundikana kunofanirwa kuverengerwa uye kutariswa nachiremba nachiremba wekudya zvinovaka muviri, anozoongorora huwandu hwakaringana hwechikafu kumurwere mumwe nemumwe.

2. Zvikafu zvine phosphorus

Chikafu chakazara nefosforasi chinofanirawo kudzivirirwa nevanhu vane kusingaperi kweitsvo kukundikana kubata basa reitsvo. Izvi zvekudya ndezvi:

• Hove dzemumagaba;
• Munyu, kusvuta uye soseji nyama, senge soseji, soseji;
• Bacon, bacon;
• Yai yolk;
• Mukaka uye zvigadzirwa zvemukaka;
• Soy uye zvigadzirwa;
• Bhinzi, nyemba, pizi, chibage;
• Mbeu dzemafuta, dzakadai se chestnuts, maarumondi nenzungu;
• Mbeu dzakadai sesame uye flaxseed;
• Cocada;
• Doro, cola zvinwiwa uye chokoreti inopisa.

Zviratidzo zveyakanyanya phosphorus muviri unocheka, kuwedzerwa kwehutano uye kuvhiringidzika kwepfungwa, uye varwere vane itsvo kutadza vanofanirwa kuziva izvi zviratidzo.

3. Zvikafu zvine mapuroteni

Varwere vane kusingaperi kweitsvo kutadza vanofanirwa kudzora kudya kwavo kweprotein, sezvo itsvo zvakare isingakwanise kubvisa kuwanda kweichi chinovaka. Nekudaro, vanhu ava vanofanirwa kudzivirira kudyiwa kwakanyanya kwenyama, hove, mazai nemukaka uye zvigadzirwa zvemukaka, sezvo zviri chikafu chakazara mupuroteni.

Sezvineiwo, murwere ane itsvo kukundikana achadya chete inenge 1 diki nyama yemombe yekudya kwemasikati uye kudya kwemanheru, uye 1 girazi remukaka kana yogati pazuva. Nekudaro, huwandu uhwu hunosiyana zvinoenderana nebasa reitsvo, zvichinyanya kuvharira vanhu ivavo umo itsvo inenge isingachashande.

4. Chikafu chakazara munyu nemvura

Vanhu vane itsvo kutadza vanodawo kudzora kudya kwavo munyu, sezvo munyu wakawandisa unokwidza BP uye unomanikidza itsvo kuti ishande, zvichikanganisa mashandiro enhengo iyoyo. Zvimwe chete izvi zvinoitika nekuwandisa kwemvura, sezvo varwere ava vachigadzira weti shoma, uye zvinwiwa zvakawandisa zvinoungana mumuviri zvichikonzera matambudziko sekuzvimba uye dzungu.

Saka vanhu ava vanofanirwa kudzivirira kushandisa:

• Munyu;
• Misi yakadai semapiritsi emuto, soy muto uye sosi yeWorcestershire;
• Chikafu chomumagaba uye chando chakaomeswa nechando;
• Mapaketi ezvikafu, maputi embatatisi uye machipisi ane munyu;
• Chikafu chekutenga;
• Hupfu hwakakanyiwa kana masheni.

Kuti udzivise munyu wakawandisa, sarudzo yakanaka ndeyekushandisa zvinonhuwirira miriwo kumwaka wekudya, senge parsley, coriander, garlic uye basil. Chiremba kana chiremba wezvehutano anozoratidza huwandu hwakaringana hwemunyu nemvura zvinotenderwa kumurwere mumwe nemumwe. Ona mamwe matipi pa: Maitiro ekuderedza kushandiswa kwemunyu.

Nzira yekuderedza potasium muzvikafu

Kunze kwekudzivirira kudyiwa kwezvikafu zvakapfuma mu potassium, kune dzimwe nzira zvakare dzinobatsira kudzikisa potasium yezvibereko nemiriwo, senge:

• Peel michero nemiriwo;
• Cheka uye sukurudza chikafu zvakanaka;
• Isa miriwo inonyorova mumvura mufiriji zuva rakatangira kushandiswa;
• Isa chikafu mupani nemvura uye wira kwemaminitsi gumi. Ipapo dhonza mvura uye gadzira chikafu sezvaunoda.

Chimwe chirevo chakakosha kudzivisa kushandisa dzvinyiriro yekubika uye ma microwaves kugadzirira chikafu, sezvo aya matekiniki achiisa mukati me potassium mune zvekudya nekuti hazvibvumidze mvura kushandurwa.

Nzira yekusarudza tudyo

Kurambidzwa pakudya kwemurwere weitsvo kunogona kuita kuti zvive zvakaoma kusarudza zvekudya. Saka iwo matatu akanyanya kukosha nhungamiro pakusarudza zvekudya zvine hutano muitsvo chirwere ndeizvi:

• Idya michero yakabikwa nguva dzose (bika kaviri), usingashandisi mvura yekubika;
• Chengetedza chikafu chakasimudzwa uye chakagadziriswa izvo zvinowanzo kuve zvine munyu kana shuga, uchisarudza zvigadzirwa zvakagadzirwa;
• Idya mapuroteni chete panguva yemasikati uye kudya kwemanheru, uchidzivirira kushandiswa kwayo muzvikafu zvishoma.

Heano mamwe maitiro ezvepasi-potasium chikafu.

Mharidzo 3-zuva menyu

Unotevera muenzaniso wemamazuva matatu-menyu ayo anoremekedza iwo akajairwa marongero evanhu vane itsvo kutadza:

5 yakanaka snacks yekutsvo kutadza

Mimwe mapikicha ane hutano kune vanhu vane itsvo kutadza iyo inogona kushandiswa kugadzirira tudyo vari:

1. Tapioca nejamu reapuro

Gadzira tapioca uye wozoisa iyo neiyi jamu jamu:

Zvinoshandiswa

• 2 kg yemapuro matsvuku uye akaibva;
• Muto wemamoni maviri;
• Sinamoni tsvimbo;
• 1 girazi hombe remvura (300 ml).

Kugadzirira modhi

Shamba maapuro, peel uye ucheke kuita zvidimbu zvidiki. Wobva waunza maapuro kune epakati kupisa nemvura, uchiwedzera iyo ndimu muto uye sinamoni tsvimbo. Dhavhara pani uye ubike kwemaminitsi makumi matatu, zvichikurudzira dzimwe nguva. Pakupedzisira, pfuudza musanganiswa mumusanganisi, kuti uusiye neyakaomarara.

2. Mbatatisi dzakakangwa

Zvinoshandiswa

• 1 kg yemapatatisi akachekwa kuita zvimiti kana zvidimbu;
• Rosemary uye thyme.

Kugadzirira modhi

Paradzira zvimiti mundiro yakazorwa mafuta uye kumwaya mishonga. Wobva waenda nayo kune preheated oven pa200º kwemaminetsi makumi maviri nemakumi matatu.

3. Starch bhisikiti

Zvinoshandiswa

• 4 makapu emashira akasviba;
• 1 mukombe wemukaka;
• 1 kapu yemafuta;
• 2 mazai akazara;
• 1 col. yekofi yemunyu.

Kugadzirira modhi

Rova zvese zvinoshandiswa mumagetsi musanganisi kusvikira yunifomu kuenderana kwaitika. Shandisa bhegi repastry kana bhegi repurasitiki kugadzira makuki mumatenderedzwa. Isa mukati mevheni yepakati preheated kwemaminetsi makumi maviri kusvika makumi maviri.

4. Maputi asina kuvharwa

Fukidza popcorn nemishonga yekunaka. Sarudzo dzakanaka ndeye oregano, thyme, chimi-churri kana rosemary. Tarisa vhidhiyo inotevera maitiro ekugadzira popcorn mu microwave nenzira ine hutano hwakanaka:

5. Bhata kuki

Zvinoshandiswa

• 200 g unsalted batare;
• 1/2 mukombe wehuga;
• 2 makapu eupfu hwegorosi;
• Ndimu zest.

Kugadzirira modhi

Sanganisa zvese zvinoshandiswa mumudziyo uye ufugire kusvikira yasununguka kubva pamaoko nembiya. Kana zvichitora nguva yakareba, wedzera hupfu hushoma. Cheka kuita zvidimbu zvidiki woisa muovheni yepakati-yakadzika, preheated, kusvikira zvasviba.