Nehurombo, nguva yechando haisiyo nguva yakanakisa yekumisa zvakanyanya mukudya. Nekuda kwekushaikwa kwevhithamini uye yakashata seti yezvigadzirwa zvinobatsira pamasherufu ezvitoro hazvisi zvachose chikafu chine hutano.
Naizvozvo, "kugara" pane chikafu, kunyanya kana iri mono-dhayeti (ndokuti, pane chete chigadzirwa). Asi pane nzira nguva dzose! Isu tichataura nezve matatu anoshamisa echikafu chekudya. Iyo yakadzikama pane ese aripo uye anobatsira kuchenesa nekumutsiridza muviri.
Karoti kudya
Nguva Yakareba - mazuva mana
Muriwo uyu unovandudza hutano hwako uye unokanganisa mamiriro eganda munzira iri nani. Makarotsi - manyuko evhitamini B, A, D, E, K, ascorbic uye Pantothenic acids, mafuta anokosha, makabhohaidhiretsi, fiber, uye ayodini.
Karoti inovandudza metabolism uye inononoka kukwegura. Naizvozvo, kugara uchidya karoti kuchave nemhedzisiro yakanaka pamufananidzo: mamwe mapaundi anoenda, ganda rakasimbiswa.
Yakagadzirirwa karoti kudya kwemazuva mana, panguva iyo inofanirwa kudya saradhi yemakarotsi akasvibira uye michero (pane sarudzo, kunze kwebhanana), yakarungwa nepasipuni yeuchi uye madonhwe mashoma emuto wemonimu. Chete pazuva rechina, unogona kuwedzera kudya kwembatatisi dzakabikwa (4 gramu) uye chimedu chechingwa che rye.
Pazuva rechishanu, iwe unofanirwa kuunza zvishoma nezvishoma mune menyu zvigadzirwa zvakajairwa, kunze kwekukangwa uye yakakwira macalorie. Makarotsi anofanira kusiiwa mukudya asina kubikwa, akabikwa, kana akabikwa.
Chikafu chekarotsi chakabvumidza kunwa girini tii, iyo inobatsira kuchenesa muviri wehupfu.
Dzungu manhanga
Nguva Yakareba - mazuva mana
Kudya uku kunobatsirawo muviri wako uye kunobatsira iwe kudzivirira nzara yevhitamini yemuviri munguva yechando. Muriwo uyu une mavitamini A, E, C, PP, b boka, iron, calcium, magnesium, zinc, nemhangura. Panguva iyo manhanga kudya kusabvisa shuga yese, shandisa semunyu wakaderera, inwa mvura yakawanda, girini tii, uye zvinokurudzirwa kusadya usati warara.
Menyu zuva 1:
- Kudya kwemangwanani: 200 magiramu esaradi yemanhanga uye manhanga 200 gramu oatmeal mumvura.
- Kudya kwemanheru: 250-300 gramu yemushonga wemanhanga nemuriwo muto.
- Kudya kwemanheru: 250 magiramu akapiswa pamusoro pemvura manhanga.
Menyu zuva 2:
- Kudya kwemangwanani: 200 magiramu esaradi yemanhanga uye manhanga 200 gramu oatmeal mumvura.
- Kudya kwemanheru: 250-300 gramu yemuto wemanhanga, manhanga 2 chops.
- Kudya kwemanheru: maapuro matsva kana akabikwa.
Menyu kwemazuva matatu:
- Kudya kwemangwanani: 200 magiramu esaradi yemanhanga uye manhanga 200 gramu oatmeal mumvura.
- Kudya kwemanheru: 250-300 gramu yemuto wemanhanga nemiriwo.
- Kudya kwemanheru: 250 gramu manhanga saladhi 1 grapefruit.
Menyu mazuva mana:
- Kudya kwemangwanani: 200 magiramu esaradi yemanhanga uye manhanga 200 gramu oatmeal mumvura.
- Kudya kwemanheru: 250-300 gramu yemuto wemanhanga nemiriwo, imwe yakakangwa mhiripiri tsvuku.
- Kudya kwemanheru: magiramu mazana matatu emhanga.
- Kudya kunotenderwa kudya mimwe michero, kunze kwemabhanana ane ma-calori mazhinji.
Chikafu chemazambiringa
Nguva - mazuva 5-7
Muchero wemazambiringa wagara uchishandiswa mukudya kwakawanda kuti uremu hunoshanda. Ichapa simba uye matauriro, inovandudza moyo wako uye inosimbisa muviri nemavitamini C, B, D, F, A. Kusarudzika kwechibereko ichi ndiyo flavonoid naringin, iyo inobatsira kupisa mafuta. Uye zvakare, grapefruit ine simba antioxidant, inomutsa kugaya, uye inovandudza kushanda kwechiropa. Munguva yekudya uku, zvinokurudzirwa zvakare kupa zvachose shuga uye chikamu kubva munyu.
Menyu zuva 1:
- Kudya kwemangwanani: hafu yemuzambiringa kana muto kubva mairi, 50 gramu dzakaonda ham, green tii.
- Kudya kwemanheru: hafu yemuzambiringa, saradhi yemiriwo, green tea.
- Kudya kwemanheru: hafu yemuzambiringa, 150 gramu yenyama yakabikwa yakabikwa, 200 magiramu egirini saradhi, girini tii.
Menyu zuva 2:
- Kudya kwemangwanani: hafu yemuzambiringa kana muto wemazambiringa, 2 mazai akabikwa, girini tii.
- Kwekudya kwemasikati: hafu yemuzambiringa, 50 magiramu emafuta ane mafuta mashoma.
- Kudya kwemanheru: hafu yemuzambiringa, 200 magiramu ehove yakanyoroveswa, 200 gramu yesaladi yemiriwo yakasvibirira, chimedu chechingwa.
Menyu kwemazuva matatu:
- Kudya kwemangwanani: hafu yemuzambiringa, 2 mashupuni eoatmeal pamusoro pemvura, nzungu 2-3, yogati isina mafuta.
- Kwekudya kwemasikati: hafu yemuzambiringa, Mukombe wemuto wemuriwo, kana muto unoonekera.
- Kudya kwemanheru: hafu yemuzambiringa, 200 magiramu ehuku yakabikwa, madomasi maviri akabikwa, girini tii.
Menyu mazuva mana:
- Kudya kwemangwanani: hafu yemuzambiringa, zai rakabikwa, girazi redomasi muto, tii ine ndimu.
- Kwekudya kwemasikati: hafu yemuzambiringa, 200 magiramu esaradhi kubva kumakarotsi uye miriwo yakasvibirira, chimedu chechingwa.
- Kudya kwemanheru: hafu yemuzambiringa, 300 g yakabikwa miriwo, girini tii.
Menyu 5 zuva:
- Kudya kwemangwanani: 250 gramu yemichero saladhi (grapefruit, orenji, Apple), girini tii.
- Kwekudya kwemasikati: hafu yemuzambiringa, mbatatisi dzakabikwa, 200 gramu ekabichi saladhi.
- Kudya kwemanheru: hafu yemuzambiringa, magiramu mazana maviri emombe yemombe, madomasi akabikwa, kana muto wedomasi.
Iwe unogona kuwedzera kudya kwemazuva manomwe nekusarudza chero chero menyu emazuva apfuura.