Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 550 Kcal.
Anna Johansson (nyanzvi yezvokudya, anobva kuSweden) akagadzira kudya uku. Inonzi 6 petals nekuti inogara mazuva matanhatu. Zuva roga roga idzva rinoreva kushandiswa kwepeturu nyowani - imwe mono-kudya.
6 petal chikafu chinodiwa
Zvinoenderana nechikafu ichi, zvirevo zvezvakasiyana zvekudya zvinoonekwa. Zvakare, kupatsanurwa kwekudya hakusi kweawa chete (semitemo yakajairwa yetsika yekudya yakadaro), asi zvakare mazuva ese. Zuva rega rega regimen nyowani, inosanganisira kudyiwa kwezvakanangana zvekudya. Sekunyora kwemunyori weichi chikafu, zvakakosha kutevedzera kuteedzana kwemazuva akatsanangurwa, zvikasadaro mhedzisiro haizove yakakosha sezvingave iri, kana kutomboonekwa.
Pazuva rekutanga, iwe unofanirwa kudya hove chete zuva rose, rechipiri - pamiriwo, rechitatu - panyama yehuku, rechina kushandiswa kwezviyo kunonzi, pane yechishanu - cottage cheese, uye kudya kunopera. nezuva remuchero.
Iye zvino zvakawanda nezve menyu yekudya. Zvigadzirwa zvambotaurwa zvinogona kudyiwa nenzira ipi kuitira kuti usaputse iyo 6 petal mitemo?
Pakutanga zuva rinotenderwa kudya hove (300-500 g yezvakagadzirwa). Nzira dzekubikira hove: kubika, kubika, kubheka kana chero imwe nzira isina kuwedzerwa mafuta nemafuta akasiyana siyana. Ehe, haugone kuchaya. Asi kuzvifukidza nehove dhishi yakabikwa muchoto kana zvakapetwa kaviri zvinogoneka uye zvinotodiwa. Nenzira, iwe unogona kuisa munyu hove, kana uchida. Asi usapfuure pazviri! Mushure mezvose, sezvamunoziva, yakawandisa munyu inogona kuchengetedza mvura.
Mune wechipiri zuva ratinodya miriwo chete (kusvika 1,5 kg). Zvinogonawo kubikwa kana kubikwa uye zvechokwadi mbishi. Chero miriwo inobvumirwa. Starchy mbatatisi zvakare haina kurambidzwa, asi usatarise pairi. Madomasi, magaka, makabheji nemapikicha avo ndidzo shamwari dzako dzepamoyo pazuva iri.
Wechitatu zuva reprotein ndiro kudya nyama yehuku isina ganda (500 g). Nzira dzekubika dzinobvumirwa zvakafanana kune zvigadzirwa zvehove pazuva rokutanga. Iwe unogonawo kuva nesnack nehuku muto nemishonga, seasonings inobvumirwa pakufunga kwako.
Muchina zuva rezviyo rekushandisa, zvinoenderana ne6 petal chikafu, chero zviyo zvinobvumidzwa (200 g yezviyo zvakaoma). Unofanira kuvabikira mumvura. Muchiitiko ichi, unogona kuwedzera munyu nemishonga. Kuti neimwe nzira kusiyanisa kudya kwako, unogona kuwana imwe mbeu, zviyo crisps, uye bran. Kubva pane zvinwiwa, kuwedzera pamvura, kofi isina tii uye tii (ivo vanobvumidzwa kunwa nechikafu ichi zuva rega rega), nhasi zvinobvumidzwa kunwa kvass shoma.
Chechishanu zuva Anna Juhansson anopa zano rekutarisa pane kottage chizi (400-500 g). Cottage cheese inofanira kutorwa yakaderera-mafuta kana ine mafuta zvemukati chikumbaridzo chinosvika 5%. Chigadzirwa chemukaka chakaviriswa chisina kukodzera iwe izvozvi! Iwe unogona zvakare kunwa imwe yakaderera mafuta mukaka.
Mukupedzisira Zuva re6 petal kudya, nyanzvi yezvekudya inokurudzira kuzadzazve zvakachengetwa zvevhithamini mumuviri, izvo zvino zviri nyore, nekudya michero (kusvika 1,5 kg). Unogona kudya chero muchero, mbishi uye wakabikwa. Kuti uvandudze uye kusiyanisa kuravira kwavo, unogona kuwedzera sinamoni uye vanillin paunenge uchibika. Michero yemichero inogona kuwedzerwa kune zvinotenderwa zvinwiwa nhasi. Asi havafanire kunge vaine shuga. Naizvozvo, zvigadzirwa zvezvitoro zvakajairika hazvigone kushanda. Nyatsotarisa kuumbwa kwezvinwiwa zvaunonwa, kana kuti, kunwa muto kana compote yekugadzirira kwako pachako.
Kuita kuti zvive nyore kushandisa nguva pane chikafu ichi, tinokurudzira kuti uzvizive nemenyu sarudzo iwe yaunogona kutevera kana iwe usingade kunyora chikafu iwe pachako. Ehezve, iwe unogona zvakare kuvandudza ivo, uchichengeta iyo yekutanga mirawo mundangariro.
Pakutanga zuva rekudya, rehove, idya hove dzakabikwa panguva yemangwanani. Kwekudya kwemasikati, muto wehove uchave wakanakisa, moyo uye hutano mhinduro yemudumbu. Birai mafiritsi ehove, dhonza mvura, muchisiya mvura shoma shoma umo chigadzirwa chakabikwa. Zvadaro unoda kukuya hove (iwe unogona kushandisa blender yeizvi). Fashaidza mamwe maminetsi mashoma. Wedzera herbs uye seasonings kuravira kana uchida. Asi kwekudya kwemanheru, unogona kubika mhando yako yaunofarira yehove muchoto, uchiwedzera muto weremoni wepiquant kuravira.
Mune wechipiri zuva rinonzi muriwo, sarudzo yakanaka yemangwanani isaladi yemadomasi, avocado uye lettuce. Ehe, iwe unogona kuwedzera nekutsinhanisa zvigadzirwa sezvaunoda. Kwekudya kwemasikati, unogona kunakidzwa neshuga puree soup. Unogona kuzvigadzirira sezvizvi. Manhanga anopepetwa ochekwa. Zvadaro bika uye utumire kune blender kuti ikuya. Kurisa mhiripiri nemunyu kuti uravire kana uchida. Chaizvoizvo, kudya kwemasikati kwagadzirira. Kudya kwemanheru - miriwo yemiriwo. Tora huwandu hunodiwa hwemakaroti, anyanisi. Fry zvishoma. Asi yeuka kuti hazvikurudzirwe kushandisa mafuta pakudya (kusiyana kunogona kunge kuri madonhwe mashoma, asi zviri nani kuita pasina iwo). Wobva wawedzera eggplant uye kabichi, gadzira zvese. Chikafu chinonaka uye chine utano chakagadzirira. Kana iwe uchinzwa nzara pakati pekudya (izvo zvinogona kunge zviri pazuva rakadaro, nokuti zvokudya zvinoshandiswa hazvigutsi zvakanyanya uye zvinokurumidza kugaya), unogona kuva nechingwa, semuenzaniso, cucumber kana tomato, kana chikamu chiduku che. saladhi kubva mumiriwo iyi.
Wechitatu zuva, chitsauko che grocery chiri nyama yehuku, zvinokurudzirwa kubika huku yefillet muchoto muchingwa chamangwanani. Unogona kuibika pasi pemakwenzi (kunyanya, pasi pearugula, dill, nezvimwewo). Izvi zvinowedzera juiciness kune ndiro. Kwemasikati, idya inonaka muto wehuku, cheka zvidimbu zve nyama mukati mayo. Kwekudya kwemanheru, zvipe mubayiro wekusimba uye kutevedzera kune zvekudya (bvuma, kwete zvakanyanya kutyisa) mitemo ine steamed huku cutlets. Iwe unogona kugadzira dhishi iri uchishandisa minced huku kana nyama yakasungwa yemhando iyi.
Muchina zuva rechitanhatu peturu, kana iwe uchida kudya zviyo, menyu inogona kunge iri seinotevera. Kudya kwemangwanani - buckwheat yakabikwa manheru. Izvo hazvina kuigadzira: ingo dururira mvura inodzika pamusoro pezviyo manheru, uye mangwanani ndiro yacho yakagadzirira kushandiswa. Kwemasikati - mupunga wakabikwa. Zvinokurudzirwa kuti ubike kwete chena, asi yakabikwa, kana, semuenzaniso, shava. Kudya - oatmeal yakabikwa mumvura.
Chechishanu zuva iro parinokurudzirwa kushandisa kottage chizi, unogona kudya kwekuseni nechikamu chidiki chechigadzirwa ichi (kusvika pa5% mafuta), kwaunogona kuwedzera, semuenzaniso, vanilla kana sinamoni shoma. Girazi remukaka wakaderera-mafuta unobvumidzwa masikati. Kwekudya kwemasikati uye kwekudya kwemanheru kwakateedzana mangwanani. Inotenderwawo kunwa mukaka tii yemasikati. Kana, kana iyo curd yakaoma, iwe unogona kuwedzera mukaka mushoma pairi.
Musi wechitanhatu zuva rekudya, kana iwe uchida kudya michero, iyo inotevera menyu inokurudzirwa. Chikudya chamangwanani - saladhi yemichero, iyo inoshandiswa inogona kuva apuro, orange uye peari. Kwechipiri chekudya chamangwanani, iva nepeach kana nectarine snack. Idya pamuchero saladhi. Unogona kudzokorora kudya kwemangwanani, kana kuti unogona kurota. Chikafu chemasikati iapuro hombe kana girasi rejusi chero chibereko pasina shuga. Kudya - michero puree (zvakakosha kuti yakasikwa, isina shuga), kana zvakare michero saladhi.
Contraindications kune matanhatu petal chikafu
Kufanana nedzimwe nzira dzekudya, kudya uku kunewo zvimwe zvinopesana. Saka, hazvina kukodzera kuzvicherechedza kune avo vane zvirwere izvo panguva ino zvinoda kurapwa kana kudzivirira. Iwe haufanirwe kutaurirana nekudya uku kana uine itsvo, chiropa kana pancreatic chirwere, anemia, chirwere cheshuga mellitus, fivha. Iwe haugone kutevera chikafu ichi chevakadzi vane pamuviri uye vanaamai panguva yekuyamwisa.
Zvirinani, hongu, usati waenda kuchikafu, bvunza chirembakuderedza njodzi yechero matambudziko ehutano.
Kudya Kudya
1. Izvo zvinowedzera zvezvikamu zvitanhatu zvinosanganisira chokwadi chekuti hachiperekedzwe nekunzwa kwakasimba kwenzara (sezvazvingaitwe nezvimwe zvekudya).
2. Kudya kwacho kwakasiyana kwazvo. Chikafu chitsva chinogona kudyiwa, kunyangwe chisiri pakudya kwese, asi chikafu chinoshanduka mazuva ese.
3. Kudya kwacho kunoshanda. Kana iwe uine yakawanda yekuwandisa uremu, unogona kurasikirwa kusvika kumasere makirogiramu, uye kunyangwe zvimwe.
4. Kazhinji zvinoregererwa zviri nyore uye hazviperekedzwe nekuderera kwehutano.
5. Mazuva ese, idya chikafu chine hutano chakazara mavitamini uye zvakasiyana zvinhu.
Kukanganisa kweiyo 6 petal chikafu
1. Izvo zvakashata zvinosanganisira chokwadi chekuti kudya uku, sevamwe vazhinji, kunogona kuwedzera chirwere chako chisingaperi chiripo.
2. Zvakare, haisi iyo yakanyanya kunaka nhau, sekureva kwenyanzvi, ndeyekuti mapuroteni anopiswa pamwe chete nemafuta. Saka mhasuru dzinogona zvakare kudzikira huremu.
3. Kudya uku hakusi kwese uye hakuna kukodzera munhu wese.
Kudzorerazve
Kana usati wabudirira pane zvaunoda uremu, asi chikafu ichi chaive chakanakira iwe uye chakaringana, unogona kuchidzokorora zvakare. Asi, sekurudziro yenyanzvi, zviri nani kuti uite izvi pasati papfuura mavhiki maviri gare gare.