5. dReSi ramdenimejer miirTviT puri, marcvlovani produqtebi, makaronis nawarmi, brinji.

mocemuli sursaTis miReba unda Seesabamebodes 5-6 porcias dReSi, romelic rekomendebulia janmrTelobis msoflio organizaciis (janmo) mier. erTi porciis moculoba Seadgens daaxloebiT 60-100 grams. marcvlovani produqtebi organimzs uzrunvelyofs energiiT, Seicavs cota raodenobiT cximebs da mdidaria sakvebi nivTierebebiT: naxSirwylebiT (gansakuTrebiT saxamebeli), cilebiT, mineralebiT (Ca, K, Mg  da sxv.), sakvebi boWkoebiT.

6. 6. maqsimalurad SezRudeT cximiani xorcis da misi nawarmis miReba. CaanacvleT igi ucximo xorciT, TevziT, Sinauri frinvelis xorciT an lobioTi da sxva parkosnebiT.

 Tevzi, Sinauri frinvelis xorci, kvercxi da parkosani mcenareebi SegiZliaT miiRoT 2 porcia dReSi. Aam  sursaTSi aris didi raodenobiT cilebi da rkina (haem iron). Tevzis miReba Zalian sasargebloa gul-sisxlZarRvTa daavadebebis ganviTarebis riskis Semcirebis TvalsazrisiT. Erekomendebulia miiRoT parkosan mcenareebTan erTad ucximo xorci da  RviZli an Tevzi, vinaidan es sursaTi rkinis saukeTeso wyaroa. SeecadeT miiRoT wiTeli xorci saSualod dReSi 80-100 gramis odenobiT. rkina aucilebeli mikroelemntia adamianis organizmisTvis. rkinis deficiti iwvevs rkinadeficitur anemiis ganviTarebas, romlis gavrcelebis maCvenebeli maRalia saqarTveloSi. mozrdilma mamakacma racioniT dReSi unda miiRos 10 mg rkina, qalma – 15 mg, fexmZime da meZuZurma qalebma damatebiT unda miiRon rkina 30 mg-is odenobiT.

7. maqsimalurad SeamcireT alkoholuri sasmelebis miReba, Dar unda aRematebodes 20 mg-s dReSi.

alkoholis Warbi moxmareba uaryofiTad moqmedebs Tavis tvinze, RviZlze, gulis kunTze, nervul sistemaze, sakvebis metabolizmze. xels uSlis organizmSi nivTierebaTa normalur cvlas. alkoholze damokidebul organizmSi izrdeba sakvebi nivTierebebis, Tiaminis, riboflavinis, niacinis, pirodoqsinis, foliumis mJavas, vitamini C –s, magniumisa da TuTiis deficitis riski.

8. SeinarCuneT Tqveni sxeulis wona rekomendebul sazRvrebSi (mozrdilebisaTvis sxeulis masis indeqsi – 18.5-25 da welis garSemoweriloba 80 sm-ze naklebi qalebisaTvis da 94 sm-ze naklebi mamakacebisaTvis).

fizikuri aqtivobis erT-erTi mizania SeinarCunos adamianma sxeulis normaluri wona. dadgenilia, rom swori kveba da zomieri fizikuri aqtivoba yoveldRiurad (saSualod 30 – 60 wT-is xangrZlivobiT) mTeli kviris ganmavlobaSi, sakmarisia gul-sisxlZrRvTa sistemis normaluri muSaobisa da nivTierebaTa cvlis procesebis sworad warmarTvisaTvis, da amave dros igi Warbi wonis Tavidan acilebis saukeTeso saSualebaa. es rekomendacia gankuTvnilia ZiriTadad im adamianebisaTvis, romlebsac naklebi fizikuri datvirTva aqvT. erT-erTi mizezi SesaZlebelia iyos maTi profesiuli saqmianoba („mjdomare“ cxovrebis stili) an sxva romelime faqtori. Warbi wona zrdis diabetis, hipertenziis, gul-sisxlZrRvTa daavadebebis, zogierTi saxis avTvisebiani simsivnuri daavadebis, arTritebisa da sxva daavadebebis ganviTarebis risks. cxrilSi naCvenebia sxeulis normaluri masis indeqsi, romelic mozrdili mosaxleobisaTvis 18,5-24,9 sazRvrebSia warmodgenili, da, romelic daculi unda iyos sxeulis wonis sistematuri kontroliT. sxeulis masis indeqsi gamoiTvleba Semdegi formuliT: sxeulis wona (kg)/simaRlis kvadratze (m²). sxeulis masis indeqsis gaTvlisas daSvebulia garkveuli saxis koreqtivebi zogierTi kategoriis mosaxleobisaTvis (orsuli, sportsmeni da sxv.).

saqarTveloSi Warbi wona aReniSneba mosaxleobis daaxloebiT 25-30 %-s.

SeniSvna:

a)       Tu Tqven gaqvT janmrTelobis raime problema, pirvel rigSi unda miiRoT konsultacia eqimisagan fizikur aqtivobasTan dakavSirebiT.B

b)       fizikuri aqtivobis gazrdasTan erTad daicaviT swori kvebis principebi.

g)       miatoveT Tambaqos moxmareba.

d)  miatoveT alkoholis Warbi moxmareba.

9. airCieT sursaTi, romelic Seicavs naklebi raodenobiT marils. SezRudeT misi miReba 5 gramamde dReSi (kerZis marilis CaTvliT). MmoixmareT mxolod iodirebuli marili !!!.

marilis moxmareba dRis ganmavlobaSi ar unda aRematebodes 5 grams, anu erT Cais kovzs. dRis ganmavlobaSi mocemuli raodenoba iTvleba Tqvens mier moxmarebul sursaTSi Semavali marilis raodenobac. marilis didi raodenobiT moxmareba zrdis hipertenziis ganviTarebis risks. sursaTis SeZenisas daakvirdiT etikets, sadac miTiTebuli iqneba marilis raodenoba. sursaTis umravlesoba Seicavs didi raodenobiT marils, aseTi sursaTi moixmareT naklebi raodenobiT.

upiratesoba mianiWeT sursaTs, romelic Seicavs naklebi raodenobiT marils (bostneuli, xili).                          

kerZis momzadebisas maqsimalurad SezRudeT masSi marilis raodenoba. avtomaturad nu CayriT masSi marils, pirvelad gasinjeT kerZi!     

moixmareT iodirebuli marili, Cveulebrivi marilis magivrad.

10.     SearCieT sursaTi, romelic Seicavs naklebi raodenobiT Saqars, naklebad miiReT rafinirebuli Saqari da tkbileuli, upiratesoba mianiWeT keTilxarisxovan wyals tkbil sasmelebTan SedarebiT.

rac ufro xSirad moixmarT sursaTs an sasmelebs, romlebic Seicavs Saqars, miT metia kariesis ganviTarebis riski. kariesis Tavidan asacileblad kargi saSualebaa gaixexoT kbilebi ftorisa da Ca–is Semcveli kbilis pastiT. zogjer sursaTs, warmoebisas, amateben xelovnur Saqris Semcvlel nivTierebebs (saqarini da sxv.), romelTa umravlesoba ar qmnis kariesis ganviTarebis saSiSroebas. AamasTan, isini naklebi raodenobiT Seicaven energias (dabalkaloriulia). Saqris didi raodenobis miReba agreTve zrdis Warbi wonis ganviTarebis risks.

11. moamzadeT kerZebi higienuri wesebis dacviT. SeinaxeT sursaTi usafrTxo pirobebSi                                                     

kerZis momzadebisas gaiTvaliswineT Semdegi pirobebi:

Ø       upiratesoba mianiWeT sursaTs, romelic aris gadamuSavebuli. mag., umi rZis magivrad gamoiyeneT pasterizebuli rZe.    

Ø       daimaxsovreT, rom umi sursaTis umravlesoba mag, xorci, frinvelis xorci, arapasterizebuli rZe SesaZlebelia iyos mikroorganizmebiT dabinZurebuli. xolo kulinaruli damuSavebisas sursaTSi (70⁰ C-ze) mikroorganizmebi iRupeba.

Ø       gayinuli xorci, momzadebis win kargad gaalRveT.

Ø       kerZi moamzadeT im raodenobiT, ramdensac SeZlebT swrafad miiRoT, vinaidan kerZis dayovnebisas masSi mravldeba mikrobebi.

Ø       daicaviT sursaTis Senaxvis pirobebi (temperaturuli reJimi da sxv.). axali momzadebuli cxeli kerZi ar SeinaxoT macivarSi, sanam is ar gacivdeba. Cvili bavSvis (ZuZuze myofi) sakvebi Senaxvas ar eqvemdebareba.

Ø       gacivebuli an gagrilebuli momzadebuli kerZi xelmeored SeaTbeT 70⁰ C -ze, amiT Tavs daizRvevT mikrobebisagan.

Ø       momzadebul kerZs ar SeaxoT nedli sursaTi, vinaidan nedli sursaTi SesaZlebelia iyos dabinZurebuli.

Ø       kerZis momzadebis win da Semdeg daibaneT xelebi kargad.   

Ø       maqsimalurad daicaviT sisufTave Tqvens samzareuloSi.     

Ø       daicaviT sursaTi mRrRnelebisagan da mwerebisagan.   

Ø       kerZis momzadebisas an sursaTis garecxvisas gamoiyeneT mxolod keTilxarisxovani (sufTa) wyali.

12. maqsimalurad SeuwyeT xeli mxolod (eqskluziur) ZuZuTi kvebas 6 Tvis asakamde da Semdeg 2 wlis asakamde ZuZuTi kvebas damatebiT kvebasTan erTad.

janmrTelobis msoflio organizaciis mier rekomendebulia mxolod (eqskluziuri) ZuZuTi kveba pirveli 6 Tvis ganmavlobaSi, da Semdeg 2 wlis asakamde damatebiTi kveba ZuZuTi kvebasTan erTad.       dedis rZe vitaminebis saukeTeso wyaroa da uZlierebs Cvils imunitets.