Pakutanga kwedzidzo itsva yakaenda hutachiona munyika yedu. Mune chimwe chikoro kumaodzanyemba kweSpain, kwavakasiiwa vasina mubiki mumwe chete wavaiva naye, Mamenyu mazana matatu kubva kune inozivikanwa brand yekudyira chikafu chikafu yakapihwa kuvana. Yakanga iri mhinduro "inoshamisa" ingadai yakagadziriswa dai vabereki kana vadzidzisi vakaziviswa munguva yakafanira.
Kwemazuva anotevera, masevhisi ekambani yekudyira akatorwa, asi vabereki havana kugutsikana; ivo vakasarudza kuchengeta yavo yechikoro "yekuzvigadzirira" chikafu chikafu uye kwete kutsvaga kune chikafu chakatogadzirwa kare. Munyika zhinji vana vanotakura chikafu chakagadzirwa kubva kumba mubhokisi remasikati. Kune chaiwo mabasa ehunyanzvi pa internet. Asi tichisiya parutivi kunaka, ngatiendei kuchinhu chakakosha: kukosha kwehutano. Ngatione zvatinofanira kuisa mulunch box kuitira kuti vana vedu vagute zvakakwana.
Yakaomarara carbohydrate
Tinogona kuzviwana muzviyo zvakakwana, zviyo zvakakwana, miriwo ine sitachi uye chikafu chine fiber. Izvo zvinobatsira kwazvo kune yekugaya system, asi zvakare ipa inononoka kuburitsa simba. Izvi zvinobatsira kuchengetedza kunzwa kwekugutsikana kwenguva yakareba, kudzivirira kunwa mukati mekudya. Zvakanyanya kudikanwa kune wese munhu, kunyangwe vari kuchikoro kana kwete.
Mapuroteni
Ivo vanogona kusiyaniswa pakati yemhuka yakabva kana chirimwa. Kana isu tikasarudza idzo dzemavambo emiti, senge bhinzi semuenzaniso, isu tinofanirwa kuzadzikisa neakaomesesa makabhohaidhiretsi kuti tiwane mapuroteni akazara. Nekudaro, izvo zvakaratidzwa kuti hazvidi kuti uvapedze panguva imwe chete, saka isu tine imwe pfungwa yekudya kwemanheru. Kana isu tichizodya mapuroteni emhuka kwakatangira, nguva dzose zvirinani nezve organic mavambo uye chena nyama, yakabikwa pane grill kana muchoto.
Verduras
Zvakawanda zvirinani zvakasvibirira uye kana zvisiri zvinonakidza nenzira iyi, zvirinyore kupiswa. Chidimbu chemiriwo chakawedzerwa kune chero dhishi chaizotipa zvicherwa uye mavitamini izvo zvatisingawane mumapuroteni kana mamwe marudzi emakhahydrate.
michero
Zvinokurudzirwa kutora zvidimbu zviviri zvemichero pazuva. Sekurudziro, michero yaizodyiwa zvirinani kunze kwekudya kukuru nekuda kwayo kwakanyanya fructose zvemukati. Fructose ndeye shuga iyo glycemic index muropa inomuka, iine "kuparara" kwayo kunotevera uko muviri uchakumbira zvimwe zvekudya. Panzvimbo pekuiwedzera kubhokisi remasikati rechikafu chikuru, chisiye pakati pemangwanani uye / kana chikafu chinonaka, chiri nani pane majusi.
Dzimwe mubatanidzwa
- Cold brown mupunga saradhi ine steamed miriwo, yakakangwa huku chipfu uye yakasarudzika dhizeti.
- Idare rine quinoa, yakabikwa hake ine yakakangwa mbatatisi uye dhizeti yekuzvisarudzira (mune iyi nyaya ndaizodya orenji kuti nditore simbi iri munyemba)
- Yese gorosi carbonara pasta ine howa, yakakangwa seitan mafillets akashongedzwa nemiriwo yakabikwa uye yakasarudzika dhizeti.
Sezvauri kuona, mune 3 sarudzo isu takatora yakaoma makabhohaidhiretsi, mapuroteni. miriwo uye neapo neapo michero. Chinhu chakakosha kuve nepfungwa huru kujekesa uye kuibatanidza zvinoenderana nezuva kana chishuwo chatinacho chekubika. Kugara uchinwa chaiwo mvura yemamineral, masoda ane huwandu hwakawanda kwazvo hweshuga kana zvinotapira.
Kuchinja kudiki mukudya kunoonekwa munguva refu; zvakakodzera kudzidzisa vana vedu kudya zvine hutano kubva pakutanga.