Kudya kunoshanda, masvondo maviri, -2 kg

Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1400 Kcal.

Kutungamira hupenyu hunoshanda, asi mamwe mapaundi achiri kunamatira kumuviri wako? Kudya kunoshanda kwakagadzirwa kunyanya iwe. Inoumbwa nemhando dzakasiyana-siyana dzinodhura uye dzine hutano zvigadzirwa uye inobatsira kurasikirwa kusvika ku 5 kg mumwedzi.

Kushanda kwekudya kunodiwa

Pachikafu chinoshanda, zvakakosha kupa muviri zvinhu zvakakodzera (mavitamini, zvicherwa uye maelectrolyte kubva muchikafu). Iyo inofungidzirwa zuva nezuva macaloriki zvemukati meiyo dhayeti inofanirwa kuve mazana emagetsi emagetsi. Kana iwe uri kuita kudzidziswa kwesimba, rinenge risina zuva rakakwana usina jimu, iwe unopedza nguva yese uri patsoka dzako, ipapo iyo koriori inodyiwa inofanira kuwedzerwa kusvika 1500-1700 macalorie (asi kwete zvekare).

Munguva ye "kuputika" kwesimba, zvinodikanwa kuti udzorere kumuviri nekumedza akakora makabhohaidhiretsi. Izvo zvinhu izvi zvinotiunzira 55-60% yesimba rese. Idya zviyo, wholegrain uye bran chingwa, miriwo nemichero.

Protein haina kushomeka kune muviri. Ita shuwa kuti unosanganisira nyama yakaonda, hove, hove dzegungwa, mazai mukudya kwako. Mune menyu yemazuva ese, zvinokurudzirwa kuwana nzvimbo yemukaka uye yakasvibirira zvigadzirwa zvemukaka wemafuta mashoma (kottage cheese, kefir, mukaka). Vesainzi vakaratidza kuti vanhu vakagwinya vanofanirwa kutora inokwana 15% yekudya kwavo kune zvigadzirwa zveprotein mazuva ese.

Edza kusashandisa zvakanyanya zvokudya zvine mafuta. Hongu, muviri unoda mafuta, asi ndizvozvo. Zvitubu zvaro ihove dzine mafuta, mafuta emiriwo pasina kupisa kupisa, marudzi akasiyana-siyana emiti. Kudya chikafu chinokurumidza, makeke, chikafu chakakangwa hazvikupi hutano. Zvinokurudzirwa kusiya zvigadzirwa zvakadaro zvakanyanya sezvinobvira, kunyanya panguva yekurasikirwa.

Edza kuti kwete kune yakachena shuga, kana zvirinani usadya yakawanda yacho. Kuchivira zvihwitsi kunobatsira kudzamisa huvepo hwouchi, majamu echisikigo kana kuchengetedza mukudya. Pamusoro pekushandisa kwakawanda kwemvura yakajairika, unogona kunwa jisi nyowani uye zvinwiwa zvemichero kubva kune zvipo zvehunhu, tii, mishonga yemakwenzi. Zvinokurudzirwa kunwa kofi zvishoma sezvinobvira, uye zvakanyanya muhafu yekutanga yezuva. Iwe haugone kunwa doro panguva yekudya unoshanda.

Zvinonyanya kukosha kuti mavitamini apinde mumuviri. Ngatitarisei zvakanyanya kukosha. B mavhitaminzi anodiwa nehurongwa hwetsinga, huropi, moyo uye tsandanyama. Vanobatsira kugaya zvokudya, kunyanya makabhohaidhiretsi, kudzora mafuta, mapuroteni uye mvura metabolism, inokanganisa hematopoiesis, uye inofanirwa pakugadzirwa kwemasero matsva. B mavhitaminzi anonyungudika mumvura. Naizvozvo, hazvibviri kurongedza pazviri kuti zvishandiswe mune ramangwana, matura avo anofanirwa kuzadzikiswa zuva rega rega. Unogona kuwana mavhitamini aya muchingwa, zviyo, nzungu, mhodzi, mazai yolk, chiropa chemhuka, mukaka, chizi, nyemba, makabheji, sipinachi, miriwo mashizha mashizha, nyama yenhengo, hove, howa, hanyanisi, mabhanana, maranjisi, apricots, avocado. , mavise.

Kuti uwedzere kupikisa kwemuviri kune zvakaipa zvinokanganisa, kudzivirira kurwisana nemavhairasi uye mabhakitiriya, kuchenesa kubva kune chepfu, zvakakosha kuunza zvokudya zvine vitamini C muzvokudya. Uyu muporesi wechisikigo achabatsira kusimbisa mitsipa yeropa uye kuwedzera kuwedzera kwayo, kuvandudza kushanda kwechiropa, kuderedza. ropa cholesterol, uye kukurumidza kuporesa maronda. Yakawanda inowanikwa muhudyu, zvinotapira zvitsvuku uye girinhi mhiripiri, gungwa buckthorn, dema currant, parsley uye dill, Brussels inomera uye cauliflower, kiwi, papaya, maranjisi, sitirobheri, sitiroberi, uye mazambiringa. Iko kunenge kusina vhitamini C muzvigadzirwa zvemhuka.

Usakanganwa kupa muviri vhitamini D. Inogona kudzivirira zvirwere zvakawanda (rickets, kenza, osteoporosis, psoriasis, vitiligo, autoimmune zvirwere, zvirwere zvemwoyo nemidziyo yeropa), kuvandudza mamiriro ebvudzi, mazino uye misumari, kusimbisa. kudzivirirwa, kugadzirisa kukura uye basa rinokosha remasero. Zvokudya zvakanakisisa zvevhitamini D ihove dzine mafuta (salmon, cod) nemafuta ehove, howa hwemasango (chanterelles nevamwe), chiropa chemhuka, mbiriso, bhotela, cheese uye zvimwe zvigadzirwa zvemukaka zvine mafuta, mazai evha, uye caviar.

Usazvinyima vhitamini E - iyo huru antioxidant iyo inogona kuwedzera kuzvidzivirira kwemuviri kurwisa mahara radicals. Vitamin E inobatsira kudzivirira kuchembera, kuvandudza mashandiro emakonet uye mamwe majee endocrine, kudzivirira kuumbwa kweropa rakagwamba, kugadzirisa simba muvarume, kunonoka kukura kwemoyo kutadza, uye kuderedza kutyisidzira kwekubvisa nhumbu mumadzimai. Mafuta emiriwo (hutachiona hwegorosi, soya, cottonseed, sunflower), nzungu (maarumondi, hazelnuts, walnuts) ichave yakanaka sosi yevhitamini E.

Iyo yakachengetwa yevhitamini A mumuviri inozowedzera kuramba kwayo kune dzakasiyana siyana kutapukira, ichave ine anti-gomarara mhedzisiro, wedzera kutarisisa kwako uye nekumhanyisa chiyero chekuita. Vitamin A inosimbisa mapfupa, bvudzi, mazino, inochengetedza ganda rine hutano. Iyi vhitamini inonyungudika nemafuta, saka inochengetwa mumuviri. Matura ayo haafanire kuzadzikiswa zuva nezuva. Pakati pezvokudya, tsvaga vitamini A mumichero yecitrus, karoti, bhotela, cheese, mazai, chiropa, uye mafuta ehove.

Sezvo muviri wedu wakagadzirwa zvakanyanya nemvura, muviri unoda kuwana zvicherwa zvakakwana, kunyanya electrolytes. Basa guru re electrolytes kuisa mvura mumuviri uye kuchengetedza mhasuru netsinga kushanda. Muchetura wemukati (urea neammonia) unokurumidza kusiya muviri wedu kana wanyatsonyorova. Vatambi vanonyanya kutarisisa kudyiwa kwe electrolytes, nekuti panguva yekudzidziswa nedikita, zvitoro zve potassium, sodium uye chloride zvinobva mumuviri. Potassium iminerari yakakosha, uye madziro esero ane 90% anoumbwa nawo. Sodium inosimbisa tsandanyama, tsinga uye matishu emuviri, uye inodzivirira kurasikirwa kwemvura kuburikidza neweti. Vatambi vazhinji nhasi vanoenzanisa electrolytes nezvinwiwa zvemitambo zvine shuga. Asi zviri nani uye zvakanyanya kubatsira kuwana electrolytes kubva muchikafu. Batanidza maapuro, maremoni, mabhanana, makarotsi, bhiti, chibage, zucchini, matomatisi, nzungu nemhodzi, bhinzi nenyemba, uye muriwo wegirinhi tema mukudya kwako.

Kudya panguva yekudya kunoshanda kunofanirwa kuve kwakasiyana uye kuenzanisa sezvinobvira, kutsemuka (kanokwana ka5 pazuva muzvikamu zvidiki). Zvinokurudzirwa kugadzira mwenje wekudya kwemanheru. Kana iwe uchinzwa nzara mushure mekudya kwemanheru, unogona kuzviputira iwe uine shoma shoma yemukaka wakagadzirwa chigadzirwa kana kunwa usati warara. Inobatsira, semuenzaniso, kunwa kefir yakaderera-mafuta. Saka iwe uchakurumidza kurara uye ubatsire muviri.

Kana iri nguva yekudya kunoshanda, unogona kugara pairi sekureba sezvaunoda. Zvakareruka, iwe paunosvika pahuremu hwaunoda, wedzera zviri mukati mekoriori kusvika panosvika museve pachikero usingazodzikire. Ziva kuti pamhedzisiro mhedzisiro uye kubatsirwa kwehutano, zvakafanira kwete chete kutevedzera kunotsanangurwa nheyo dzechikafu uye kutamba mitambo, asi zvakare kurarama akarurama mararamiro. Iwe unofanirwa kufamba kazhinji, kufema mweya mutsva uye kuwana yakakwana kurara.

Kushanda kwekudya menyu

Muenzaniso wekudya kwevhiki nevhiki kwechikafu chinoshanda

Day 1

Chikudya chamangwanani: 250 g ye "Whisk" saladi (sanganisa muzvikamu zvakaenzana zvakachekwa chena kabichi, karoti yakagadzirwa uye apuro uye nguva nemafuta mashoma emuorivhi); mazai maviri machena, akabikwa kana akabikwa; mukombe wetii.

Snack: apuro kana peya; girazi rekranberry muto.

Kwekudya kwemasikati: saladhi inorema kusvika ku 300 g kubva kune chero asiri emashizha miriwo; mbiya yemuriwo wekabichi muto; inosvika mazana maviri emazana eiri yakabikwa kana yakabikwa huku (isina ganda); decoction yemichero yakaomeswa.

Masikati snacker: diki bran bun uye kapu yetii.

Kudya kwemanheru: cod yakabikwa (200 g); 150-200 g yakabikwa eggplant; seagulls neremoni.

Day 2

Kudya kwemangwanani: 150 g isina mafuta kana 1% kottage cheese; girazi remuto weorenji; tii.

Snack: apuro uye 200 ml yemichero kana muto wemiriwo.

Zvokudya zvemasikati: saladhi yemagaka maviri uye madonhwe mashomanana emafuta omuorivhi; ndiro yekabichi soup pasina frying; 200 g yemombe yakabikwa fillet; infusion kana decoction yemichero yakaomeswa.

Masikati snack: bran bun kana chingwa; tii.

Kudya kwemanheru: 200 g yekodhi, yakabikwa kana yakabikwa; 200 g yenyuchi, dzakabikwa mukambani yemaapuro; kapu yetii.

Nguva pfupi usati warara: unogona kunwa girazi remafuta mashoma-kefir.

Day 3

Kudya kwemangwanani: 250 g ye "Panicle" saladi; steam omelet kubva kumazai machena; kapu yetii.

Snack: orenji uye girazi rekranberry muto.

Zvokudya zvemasikati: madomasi akachekwa, akarungwa zvishoma nemafuta omuorivhi; ndiro yekabichi soup; kusvika 200 g yeakabikwa turkey fillet; tei kana berry juice.

Manheru snack: bran bun uye kapu yetii.

Kudya kwemanheru: kabichi yakabikwa (3-4 mashupuni) uye 200 g yemombe yakabikwa.

Day 4

Kudya kwemangwanani: mashoma magaka matsva akarungwa nemafuta emuriwo; 2 huku mazai evachena; tii ine ndimu.

Snack: apuro uye girazi remuto bheri.

Kwekudya kwemasikati: 250 g yechena kabichi uye karoti saladhi nemafuta emuorivhi; mbiya yemuriwo muto wakabikwa usina kukangwa; huku yehuku, yakabikwa kana kubikwa (200 g); girazi rekranberry muto.

Kudya kwemasikati: chingwa cherubheri kana chingwa chidiki; kapu yetii.

Kudya kwemanheru: 200 g ye cod fillet, yakabikwa pasina kuwedzera mafuta; 200 g yebeet; girazi remafuta mashoma-kefir.

Day 5

Kudya kwemangwanani: steam protein omelet uye 150 g yakaderera-mafuta cottage chizi; kapu yetii.

Snack: orenji kana apuro; decoction yemichero yakaomeswa.

Kwekudya kwemasikati: 2 magaka akasaswa nemafuta emiriwo; yemidziyo kabichi muto (mbiya); 200 g yenyama yemombe yakabikwa, tii.

Masikati snack: bran bun uye tii.

Kudya kwemanheru: 200 g yechiropa chemombe, yakabikwa mune diki diki yekirimu yakasviba yemafuta mashoma ehuwandu; 200 g yenyuchi dzakabikwa.

Nguva pfupi asati arara: girazi kefir.

Day 6

Kudya kwemangwanani: saladi "Whisk"; 2 yakabikwa mazai machena; tii.

Snack: peya uye girazi rekranberry muto.

Kwekudya kwemasikati: 100 g yeacarplant caviar; muto wezvinomera (250 ml); yakabikwa turkey (200 g); decoction yemichero yakaomeswa.

Manheru masikati snack: bran bun; tii.

Kudya kwemanheru: yakabikwa nyuchi schnitzel (200 g); 200 g yemazai akanyoroveswa kana akabikwa; 200-250 ml yekefir.

Day 7

Kudya kwemangwanani: 3-4 tbsp. l. oatmeal porridge yakabikwa mumvura; toast uye mukombe wetii.

Snack: apuro uye girazi remuchero wakaomeswa muto.

Kudya kwemasikati: madomasi matsva anodonhedzwa nemafuta emuorivhi; mbiya yemuto wekakichi; nyama yemombe yakabikwa (150-200 g); chibereko chemuchero chinwiwa.

Kudya kwemasikati: chingwa cherangi kana chingwa; tii.

Kudya kwemanheru: yakabikwa nyuchi nyuchi (200 g) uye yakafanana iyo kabichi yakabikwa; kapu yetii.

Nguva pfupi asati arara: girazi kefir.

chitsamba… Unogona kunamatira kuchikafu chakadudzirwa, kana iwe unogona kuzvigadzira pachako. Icho chinonyanya kukosha ndechekupa muviri nezvose zvinodiwa uye nekuverenga zvakaringana macalorie zvemukati.

Contraindications kune chinoshanda chikafu

  • Hazvigoneke kugara pachikafu chinoshanda chete panguva yepamuviri uye lactation, nekuwedzera kwechirwere chisingaperi, mushure mekuvhiyiwa.
  • Kana iwe uine kukahadzika nezve hutano hwako, hongu, hazvizove zvisina basa kuonana nachiremba.

Zvakanakira chikafu chinoshanda

  1. Kunze kwekudzora huremu hwakawanda, nzira inoshanda yekudzora huremu ine hunhu hwakanaka kune mamiriro emuviri uye hutano mune zvese.
  2. Zvigadzirwa zvinobatanidzwa mairi zvakanyura zvakakwana, zvinobatsira mukuzara uye kunyaradza kwemukati.
  3. Kudya kwemakwenzi kuchakuchengetedza kubva kunzara dzakapinza dzenzara uye kuwanda mushuga yeropa.
  4. Kudya kwakashinga kunosimudzira kurerutsa uremu, mitero yakadaro inotsigirwa nevazhinji vanoona nezvehutano.
  5. Kana iwe ukanyatsoronga menyu, kuonda kuchazoitika pasina kunetsa kwemuviri, mukana wekuti wakakwira mune zvimwe zvakawanda zvekudya.
  6. Iwe uchakwanisa kunyora menyu, uchifunga zvako zvaunofarira kuravira, izvo zvakakosha. Mushure mezvose, zvinonyanya kufadza kuonda nekudya izvo zvaunoda.

Kukanganisa kwekudya kunoshanda

  • Izvo zvakakomba zvakashata zveiyi nzira (kana isu tichifunga nezvayo chete kubva kudivi rekudzora uremu) zvinosanganisira zvinokurudzirwa zvidimbu zvekudya (kwete munhu wese ane mukana wekutapira kazhinji), inononoka kumhanya kwehuremu (kazhinji tinoda "zvese kamwechete" ) uye kukosha kwekudzora "uremu» Menyu.
  • Kuti usakanganisa nekutora koriori, zvirinani pakutanga iwe uchafanirwa kuita hushamwari nematafura emakori uye zviyero zvekicheni. Iwe haugone kuita pasina kungwarira kuongorora kwako kudya!

Kudzokorora kudya kunoshanda

Kana iwe uchinzwa zvakanaka, unogona kutendeukira kune zvakare-unoshanda kudya pese paunoda, uye zvinogara zvichikurudzirwa kutevedzera kune ayo ekutanga mitemo.

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