Kuyaruka inguva yekuchinja kwakawanda kuburikidza zvepamoyo pamwe neyakafararira uye yemagariro nhanho. Rudzi rwekudya panguva iyi yehupenyu hwake yakakosha kune hutano hwako hwepanyama uye hwepfungwa.
Kudya kwevechiri kuyaruka kunofanira kuve kwakanyanya hutano uye hwakadzikama zvinogoneka kuitira kuti upe zvinovaka muviri zvinodiwa uye simba. Kazhinji huwandu hwechikafu chavanodya chinowedzera saka zvakakosha kuti avo Kudya kwakasiyana uye kwemhando.
Yakawanda miitiro yakajairika pakati pevechiri kuyaruka vasati vadya
Vazhinji vevechidiki vanowanzorega kudya. ari desayuno ndomumwe wavo. Kangani iwe unobva pamba usina kana kudya kana chingori girazi remukaka? Izvi zvinonyanya kukanganisa yako kuita kwepfungwa panguva yekutanga maawa echikoro chesekondari. Vachauyawo pakudya kunotevera vane nzara inoparadza uye vachadya chikafu chakawandisa kupfuura zvakafanira.
El kunwa kwezvinwiwa, zvinwiwa zvine simba, zvikafu zvekudya, chikafu chinokurumidza uye nemhando dzese dzikafu. zvakajairika pakati pevechidiki. Kunze kwekudya akawanda macalorie asina chinhu, kunyanya kushandisa shuga hakubatsiri kune hutano hwako.
Vazhinji vachiri kuyaruka vanonzwa kumanikidzwa kukuru pamberi pe yazvino yemagariro modhi yeutete. Nechikonzero ichocho ivo vanoedza kutevera imwe mhando ye kudzivirira kudya uye kurasikirwa nehuremu nenzira inokurumidza kwazvo. Savanaamai isu tinofanirwa kunyatsoteerera kune chero shanduko mutsika uye / kana kukurumidza kurasikirwa uremu. Kana paine chaizvo dambudziko rekufutisa, zviri nani kuenda kune anoona nezvehutano uye uteedzere iwo marongero.
Ndezvipi zvinovaka muviri izvo kudya kwevechidiki zvinofanirwa kupa?
- Carbohydrate ndiyo yakakosha simba sosi yemuviri wako. Dzinowanikwa muchingwa, pasita, mupunga neshuga kunyanya. Muvachiri kuyaruka, vanofanirwa kupa pakati pegumi neshanu% yezana dhayeti.
- Mapuroteni, akakosha ku kuchengetedza kwemapfupa ako uye mhasuru. Isu tinovawana kunyanya munyama, hove uye bhinzi. Pakati pegumi nemashanu kusvika makumi maviri muzana ezvekudya zvakakwana zvinofanirwa kunge zviri protein
- Mafuta ayo akakoshawo magetsi. Isu tinovawana mumafuta uye nzungu. Ivo havafanirwe kupa inopfuura 30% yeiyo yakazara. Kunyanyisa kudyiwa kwemafuta akazara kunogona kuve chinokonzeresa kune chimwe chirwere muhukuru (chirwere cheshuga, kufutisa, hosha yeropa, nezvimwewo).
Iwo mavitamini haashaikwe
Padanho iri rakatarwa, kudya kwakaringana kwevhitamini D (mukaka, hove ine oiri, zai) zvakakosha kune chakanaka pfupa mineralization. Muyero wakakwana wevitamin C wakakoshawo (maorenji, tangerines, kiwis, mastrawberry nemiriwo) inosanganiswa nekutorwa kwesimbi.
Basa reMamineral muDiki Kudya
- Calcium (mukaka uye zvigadzirwa, makarotsi, bhinzi yegirini, mahabhurosi) inowedzera iyo kukura kwepfupa uye mineralization.
- Simbi (nyama, hove, nyemba, miriwo) inosimudzira kukura kwe Masero matsvuku eropa and the mhasuru tsandanyama. Pamazera aya zvakajairika kuti kushomeka kwesimbi kuburitsa a anemia.
- Zingi (nyama, hove, zviyo, nyemba) zvakakosha mukusimudzira kwe pfupa uye mhasuru uremu uye, nezvebvudzi uye kukura kwembambo.
- Magnesium (Yese tsanga nenzungu) inobatsira kudzivirira mhasuru rampu. Kuchengeta kana uchiita zvemitambo.
- Iodine (hove ine oiri, shellfish uye iodized salt) inobatsira mukusimudzira kwakanyanya kwe Hormone chikamu.
Calorie inoda
Kurema, kureba, uye chiitiko chemuviri ndizvo zvinhu zvikuru zvinoona huwandu hwesimba rezuva nezuva hunodiwa nemwana wechidiki.
Iyo kalori inoda pazuva kune musikana anenge 2300 macalorie uye, pakati pe2500 ne3000 macalorie pazuva revakomana.