Isu tose tinozviziva iyo yekudya muzhizha inochinja uye kuti haisi kugara iine hutano sezvazvinofanira kuve. Tichaedza kukupa makiyi kuti tirege kuregeredza zvatinodya muzhizha futi.
Zhizha
Zhizha inguva yakaoma kumunhu anotarisira kugadzira chikafu, Kunopisa, tiri pazororo kana kuti tine yakawanda nguva yemahara uye tinosarudza kushandisa nguva ino mukuzorora kana kungoita tiri kure nemusha uye zviri nyore kudya muresitorendi kana kutenga chikafu chakagadzirwa...
Ichokwadi icho isu tinofanirwa kuchinjisa chikafu muzhizha kune izvo zvido zvitsva izvo kupisa uye neshanduko yechiitiko inoda kwatiri, asi hatifanire kuzvibvumira kunyengerwa nezviri nyore. Imwe nzira ndeye sanganisira mhuri yese mukutenga nekugadzirira menyu yezuva nezuva.
Taura nenhengo dzese dzemhuri dziri kuzopedza zhizha pamwechete uye nekuita kuti vanzwisise kudiwa kwekuzorora kwemunhu wese. Govera mabasa achoZvinogona kunge zvemavhiki kana mazuva kana zvichienderana nekuravira kweumwe neumwe, kana mumwe munhu achida kugara achitenga uye mumwe achisarudza kutora kana kugadzira chikafu chakakwana, asi zvinogona kuitwa mukuchinja.
Kugadzirira menyu vhiki nevhiki ibasa rakaomarara pakutanga, asi zvadaro zvinokosheswa kuve nazvo bvisa zvatichazodya zuva rega rega uye kwete kufungidzira pane nhunzi, mukuwedzera, kusimudzira zvinoreva kuti, pakupedzisira, tinodya chero chinhu uye tinopedza mazororo nevamwe mamwe kilos... Izvi hazvireve kuti hatikwanise kusvetuka menyu imwe nguva kana kuronga masikati kana kudya kwemanheru munzvimbo kana teranji munzvimbo yezororo, asi kuzviita zuva rega rega zhizha rose harina kunyanya hutano.
Kugadzirira kwekudya
Kupisa kunoreva kuti pakubata chikafu tinofanirwa kuve nezvakawanda kunyanya kungwarira kupfuura pane imwe nguva yegore. Kunze kwemitemo yenguva dzose yehutsanana (geza maoko ako usati wabata chikafu kana kana uchichinja kubva pane chimwe chikafu uchienda pane chimwe, nzvimbo dzakachena nemidziyo yekicheni zvakanaka kwazvo) Hatifanire kusiira chikafu pane tembiricha yemukamuri kweanopfuura awa rimwe kana maviri, tichidziyazve kana kusabika zvakakwana.
Izvo zvakakosha kana iwe uchidya uchibva kumba kuti iwe uve nechokwadi chekuti nzira yekuchengetedza chikafu ndeyechokwadiKana usina chokwadi, zvirinani kushandura iyo yekudyira kana menyu.
Kunobva Ministry yehutano, Junta de Andalucia.
Zvatinoda
Kudya kwakakamurwa kuita mapoka uye mamwe mapoka anofanirwa kudyiwa kakawanda kupfuura mamwe. Nekupisa hatinzwe sekuda kudya zvakanyanya kupisa kana zvinorema, wedzera tembiricha yemuviri wedu uye kana tikachiwedzera pakupisa kwezhizha haina kunyanya kukurudzirwa.
Zviyo, chingwa, mupunga, pasita, kana mbatatisi
Ivo (kana vanofanirwa kuve) ivo hwaro hwekudya kwedu zvekuve sosi yakakosha yesimba
Yese gorosi pasta, mupunga, chingwa kana hupfu hwakapfuma mu fiber, mavitamini uye zvicherwa pane zvakanatswa.
Izvo zvakakosha kuti uzvisanganise ivo mukudya kukuru, kumwe kumon'ena kwechingwa nemafuta uye madomasi pakudya kwemangwanani zvinonaka, zvinotipa simba ratinoda kutanga zuva uye kutanga muviri wedu.
Tinofanira kukanganwa mukurumbira wakashata wechingwa se "chikafu chakakora". Chingwa muhuwandu hwakaenzana uye kana husinga perekedzwe nemafuta sebhata, jamu, majarini kana patés, chingwa hachipe macalorie akawandisa (265 kcal pamazana magiramu).
Tinogadzirira sei makabhohaidhiretsi muzhizha?
Nzira inofadza kwazvo ndeyokuvagadzirira musaladi. Kune akawanda mabikirwo nemupunga, pasita kana mbatatisi inoperekedzwa nemuriwo, miriwo uye mamwe mapuroteni akadai senyama yakabikwa, tuna, mackerel, prawns. Iwo akanyanya akazara masaradhi kutora senge imwechete dhishi. Edza kuvapfekedza nemafuta nevhiniga pachinzvimbo chekushandisa mayonnaise kana mafuta ane sosi, kana uchida kuwedzera chero eaya masukisi, ita shuwa kuti aderedzwa kana mwenje uye shandisa shoma.
Lasagna, cannelloni kana madomasi akazadzwa nemiriwo kana lettuce, nyama yakabikwa, huku yakakangwa, imwe hove kana hove.
Muriwo, miriwo nemichero
Izvo zvakakosha kuhutano hwedu, zvinotipa mavitamini uye zvicherwa zvakakosha kumuviri wedu. Izvowo yakakosha sosi ye fiber, yakakosha pakushanda kwakakodzera kwetumbo redu. Izvo zvakakosha kuti ivo varipo pakudya kwese uye vese vana nevakuru vanofanirwa kutora zvidimbu zvitatu zvemichero uye katatu miriwo pazuva.
Ungazvigadzirira sei muzhizha?
Muriwo unogona kudyiwa nezvimwe zvekudya kana wega, zvakabikwa, zvakabikwa, zvakakangwa, mumakirimu kana kukwizwa. Mafuta echando kana masobho senge Vichyssoise akakodzera panguva ino.
Muriwo unogona kuunzwa sechinhu chinowanikwa mumidziyo yakasiyana kana sechibatiso. Sarudzo ine hutano ine mashoma macalorie magazpachos, usaise chingwa chakawandisa wochiperekedza nezvidimbu zvemadomasi, cucumber uye hanyanisi.
Zvibereko zvinotipa mavitamini uye zvicherwa zvakare, asi kuva zvinotapira zvinonakidza kwazvo muzhizha. Zvese pakudya kwekuseni nepakati pekudya zviri kutizorodza uye zvinotipa huwandu hwakawanda hwemvura, hunodiwa mukudziya.
Dambudziko rinowanzo kuita kuti vana vafarire mune iri boka rechikafu. Kuita kuti michero iyi inakidze, tinogona kuisa michero yemavara akasiyana mundiro yemichero, kuimenya kuita maumbirwo akanaka, kuapa iwo matsva, pane skewers inochinjanisa michero ine mavara ...
Iyo miriwo inogona kuwedzerwa sekuperekedzaSemuenzaniso, chingwa chine madomasi uye ham, chiuno kana chizi sangweji ine mamwe marata etamato kana hamburger yekuzvigadzira ine madomasi neletisi.
Kana iri miriwo, sarudzo yakanaka ndeye "kuvanza" gadzira mafirita, madomasi, macrocette, omelette uye wobva wawedzera miriwo yakasiyana senge sipinachi, chard, pizi ...
Mukaka uye zvigadzirwa
Vanotipa mapuroteni uye kunyanya calcium. Zvigadzirwa zvemukaka zvinopa huwandu hwakanaka hwecalcium ine mafuta mashoma kana macalorie. Calcium yakakosha pakufambira zvakanaka kwemapfupa, yakakwana calcium kudya kunokosha kwazvo muhupenyu hwedu hwese, asi muhucheche, kuyaruka, nepamuviri, lactation uye kuenda kumwedzi kwemupiro uyu unofanirwa kuve wakakwira zvakanyanya.
Kunyangwe isu tichigona kusanganisira muboka iri iyo ice cream kana smoothies tinofanira kungwarira. Zvikafu izvi Iwo akanyanya macalorie uye isu hatifanire kujairira vana kuti vatore ivo sechikafu nguva dzose, Izvo zvine hutano kusarudza yakaderera-mafuta mukaka, senge yakaomeswa kana semi-skimmed, uye muzhizha isu tine mukana wekunwa mukaka kana inotonhorera yoghurt kana isu tinogona zvakare kuve nemasmoothies.
Muriwo
Mbeu dzemuchindwe chikafu chakazara chose, chine makabhohaidhiretsi, mavitamini, zvicherwa, mapuroteni uye nefibre yakawanda. Izvo ndizvo zvakajairwa chikafu cheMediterranean chikafu uye vari kure nekuva sosi yemafuta uye macalorie sezvazvinofungidzirwa dzimwe nguva. Muzhizha zvakare anofanira kunge aripo mukudya kwedu, kunyangwe zvisiri nenzira yakafanana neyechando. Zviri nani kutora nyemba dziye kana kudziya, mumasadhi, nemiriwo kana mu puree, zvinoita kuti zvireruke uye zvigaye zviri nani.
Mazai, hove uye nyama
Icho chitubu cheprotein nesimbi. Izvo zvakakosha kuti usadya zvine mafuta kwazvo nyama kana hove zuva nezuva. Gadzirira ivo nenzira iyo inobvisa yakawandisa mafuta, kudzivirira yakabikwa, yakarohwa kana chingwa, semuenzaniso.
Kazhinji zviri nani kutora hove pane nyama, inotipa iwo mapuroteni akafanana, asi mafuta ehove akapfuma mumafuta acids uye ane hutano. Izvi hazvireve kuti tinofanira kurega kudya nyama, tiri kuzosarudza nyama chena pane tsvuku.
Muzhizha, sosi dzinorema kwazvo hadzikurudzirwe, zvirinani kutora chikafu ichi chakabikwa, chakabikwa kana chakakangwa mujusi yavo wochiperekedza nesaradhi.
Mazai anopa huwandu hwakawanda hweprotein, asiwo mafuta uye muzhizha isu tinofanirwa kutarisira zvakanyanya hutsanana uye nzira dzekuchengetedza nekuti dzinogona kuve sosi ye chikafu chepfu.
Mafuta nemafuta
Ivo vakakosha mukudya kwedu uye isu tinofanirwa kuvasanganisa mairi zvine mwero. Muzhizha, sekupfeka saradi kana chingwa chekudya chamangwanani, jeti yemhandara yemafuta emuorivhi inotipa huwandu hwakanaka hwemafuta acids pasina kuwandisa muviri wedu nemakoriori kana cholesterol. Usashandise mafuta emhuka senge ruomba kana mafuta emiriwo semafuta ekokonati, ese ari maviri ane macalorie akawandisa uye asina hutano akazara mafuta.
Izvo zvakakosha kuti udzivise pre-yakabikwa chikafu uye maindasitiri mafekitori, akapfuma mumafuta. Pazororo, kunyangwe nguva nenguva isu tichiishandisa kudzora nguva mukicheni, haifanire kunge iri hwaro hwekudya kwedu.
Kuisa mvura
Muviri wedu unoda huwandu hwakakosha hwemvura zuva rega rega, pakati pe1.5 ne2 litita emvura pazuva. Muzhizha nekutuka tinobvisa mvura yakawanda, saka tinofanira kungwarira, Kunwa mvura yakawanda uye kuona kuti vana vanozviita zvakare kwakakosha kuchengetedza hydration yakakodzera uye kudzivirira matambudziko.