Kudya kwekusakwegura, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1100 Kcal.

Chikafu chisina kukodzera hachigone kutungamira kune huremu hwakawandisa, asi zvakare chinokonzeresa kukwegura kwemuviri nguva isati yakwana. Chikafu chinopesana nekukwegura chinokuudza kuti ndezvipi zvekudya zvaunofanira kudya kuti utaridzike uye unzwe zvakanaka.

Kudya kunoda kuchembera

Iwo ekurwisa-kukwegura kudya mirairo inosimudzira iyo inosungirwa kuiswa kweanotevera chikafu pane menyu.

Celery madzinde kuchenesa muviri wekusafanira kuunganidza uye kuwanda kwemvura. Celery stem juice inogadzirisa gastric mucosa uye ine chirevo chinopesana nekuputika. Muriwo uyu unobatsira kugadzirisa kukwira kweropa, kurwisa kusagadzikana kwekurara, uye kuderedza mukana wekenza.

Kuchengetedza - shasha mune zvirimo vhitamini E, ine simba antioxidant, yakasikwa inogadziridza yeganda rakakuvara. Avocados ine akawanda anobatsira mafuta acids anobatsira ganda kuchengetedza unyoro hwainoda uye nekuona kunwa kwakaringana kwecarotenoids. Chibereko ichi chakakurumbira zvakare nekugona kwayo kudzora pigmentation.

Green tea akapfuma muma polyphenols, makatekini uye mamwe ma antioxidants anoderedza kusagadzikana kwezvakatipoteredza. Kunwa green tea inobatsira mukugadzirisa BP uye kuramba mamiriro ezvinhu anonetsa. Kana iwe uchinwa tii nguva dzose, iwe uchaona kuti makwinya, akakwenenzverwa capillaries uye kumwe kuratidzwa kusingafadzi kweganda kunoderera.

Garnet - yakasimba antioxidant inodzivirira ganda kubva kune oxidative kusagadzikana uye zvinokuvadza zvemahara radicals. Muto wecitrus uyu unokwanisa kudzivirira zvirwere zvinokanganisa moyo nehurongwa uye dzakasiyana nzira dzekuvhiringidza.

Watermelon inozadza muviri nemvura chaiyo. Iwo ma carotenoid aripo mupurpiti yemavise anowedzera mabasa ekudzivirira eganda, uye mavitamini B uye C anorwisa zviito zvemahara radicals.

sipinachi yakafuma muvhitamini C, iron, carotenoids, folic acid uye antioxidants. Izvi zvinhu zvinodzivirira kuoneka kweakawonyana nguva isati yakwana, kuchengetedza ganda kubva kumwaranzi yeultraviolet uye kubatsira kuchengetedza runako rwayo.

Blueberries inorwisa oxidative kusagadzikana kunokonzeresa kuora uye kuunyana. Zvakare, kushandiswa kweblueberries kunowedzera kupora kwe eczema.

Mazai ehuku ine mapfumbamwe anobatsira amino acids muhupamhi hwakakwana, pamwe ne lutein, vitamini B12, colin uye zeaxanthin. Puroteni inowanikwa mumazai inobatsira muviri kugadzirisa maseru uye kuvaka matishu matsva. Ziva kuti kubatsirwa kukuru kunoratidzwa mumazai ayo asiri pasi pekurapwa kwenguva refu. Naizvozvo, zvakanakisa kudya mazai akanyoroveswa nechinangwa chekumutsiridza.

Olive mafuta kutonhora kwakadzvanywa kunodzivirira kune vakasununguka radicals uye kuzvimba. Inonyanya kubatsira kune vanhu vane ganda rakaonda kana rakatetepa. Mukuwedzera, mafuta omuorivhi anodzivirira zvirwere zvinorwisa mwoyo.

Karoti akapfuma nefibre, carotenoids, beta-carotene, mavhitaminzi A, K, C. Kudya makarotsi kunodzivirira kukuvara kweganda uye kunobatsira kuapa iyo yakanaka goridhe ruvara (iro rinonyanya kukosha mumwaka wekusvinira).

madomasi ine huwandu hwakawanda hwe lycopene, iyo inorwira kuunyana uye emahara radicals. Zvinocherekedza kuti muyero weLycopene mumadomasi unowedzera mushure mekurapa kwekupisa (asi kwete kwekutsvaira) kwemiriwo.

matapiri yakapfuma mu super antioxidant beta-carotene, iyo inobatsira kwazvo kune ganda nemeso.

Nuts, nekutenda kune zvirimo zvicherwa, antioxidants uye mafuta ane hutano, zvichaita kuti ganda rako ripenye.

Iyo yakasara yemenu inokurudzirwa kuve yakagadzirwa nemichero nemiriwo zvigadzirwa, mabheri, nyama yakaonda nehove, hove dzegungwa, zviyo, uye zvigadzirwa zvakagadzirwa nehupfu hwakakasharara. Iva nechokwadi chekunwa mvura - inenge 1,5 litita pazuva. Iwe unogona zvakare kunwa tii nekofi, asi edza kusawedzera shuga kwavari. Doro rakasimba rinofanira kuraswa kana uchida kudzivisa kuchembera kwemuviri nguva isati yakwana. Asi waini tsvuku yakanaka ichatobatsira kurebesa hudiki, asi pano iwe unofanirwa kuziva chiyero chinonzwisisika. Waini yakanaka kune ganda uye yemwoyo system.

Izvo zvinodikanwa zvakanyanya kudzikisa mukudya:

- zvakabikwa uye zvese zvigadzirwa zveupfu chena;

- chikafu chakakangwa uye chakakora;

- chikafu chekutenga;

- shopu zvinonhuwira uye sauces;

- yakanyanyisa munyu;

- marinades, kusvuta;

- semi-akapedza zvigadzirwa.

Maererano nemitemo yekurwisa-kuchembera chikafu, zvinokurudzirwa kudya zvakapatsanurwa - kashanu pazuva pazuva muzvikamu zvine mwero. Kana zviri zvecalorie zvemukati mekudya, zvakakodzera kuti uzive zvinoenderana nezvinangwa zvako. Kana, pamusoro pekutsigira runako nehudiki, iwe uchida kurasikirwa kana kuwedzera huremu, kusiyanisa huremu hwesimba hwechikafu zvinoenderana.

Ehezve, kurovedza muviri kuchakupawo hutano. Kana zvichibvira, tamba mitambo, famba zvakanyanya, fema mweya mutsva. Chengetedza iyo zororo chirongwa, kurara angangoita 7-8 maawa husiku. Chengetedza ganda rako. Rangarira kudzikamisa ganda rakaoma nguva dzose. Massage, munyu kana mishonga yemubhawa yekugara yehudiki uye inokwezva

Iwe unogona kutevedzera kurudziro yeiyo anti-kuchembera chikafu kwenguva yakareba sezvazvinogona, izvi zvinokanganisa hupenyu hwako, hutano uye chitarisiko chete zvakanaka.

Iyo yekudya menyu

Muenzaniso wekudya kwevhiki nevhiki kwekurwisa kuchembera

Day 1

Kudya kwemangwanani: mupunga porridge (200 g) pamwe nekuwedzeredzwa kwebhuruu uye nzungu; green tea.

Snack: chingwa chezviyo; yakabikwa chicken zai; cucumber.

Zvokudya zvemasikati: yakabikwa hake fillet (200 g); 150g saladi yeChinese kabichi, sipinashi, peas yakasvibirira uye celery, yakarungwa zvishoma nemafuta omuorivhi.

Masikati snack: cottage cheese (100 g); an Apple; green tea ine slice yeremoni.

Kudya kwemanheru: stewed miriwo (200 g); chidimbu chezamu rakabikwa yehuku; girazi remuto wekaroti.

Day 2

Chikudya chamangwanani: sandwich yakagadzirwa nechingwa che rye, yakaderera-fat-fat cottage cheese uye 100 g yakaoma cheese; banana; green tea.

Snack: mashoma ematafura e cottage chizi ne 1 tsp. uchi; chitsama nzungu.

Kwekudya kwemasikati: mbiya yemuto muto; saladhi yeChinese kabichi, makarotsi uye avocado, yakarungwa nemuto wemonimu.

Manheru snack: zvidimbu zvidimbu zvevise.

Kudya kwemanheru: chimedu chehuku yakabikwa (200 g); kapu yetii green.

Day 3

Kudya kwemangwanani: oatmeal mumvura (150 g) ine 2 tsp. uchi kana bhiribheri jam; chero muchero; green tea.

Snack: akati wandei walnuts; kapu yetii ine muto.

Kwekudya kwemasikati: brown porridge mupunga (200 g); 200 g yemimwe miriwo yakabikwa.

Masikati snack: curd uye karoti casserole.

Kudya kwemanheru: 200 g yehove kana hove yegungwa; cucumber uye tomato saladi.

Day 4

Kudya kwemangwanani: oatmeal mumukaka neeblueberries; green tea ine ndimu.

Snack: yakasikwa yogati kana kefir (200 ml).

Kwekudya kwemasikati: 200 g yehove yakabikwa; 150 g kabichi ine 1 tsp. mafuta omuorivhi.

Masikati snack: 200 g yemiriwo ine shoma shoma yemusiki wakasviba wemafuta gumi neshanu muzana.

Kudya kwemanheru: 200 g huku zamu rakabikwa neparmesan.

Day 5

Kudya kwemangwanani: yakabikwa mbatatisi (200 g) ine 1 tsp. mafuta omuorivhi; saladhi yemazai akaomeswa-akaomeswa uye mutsva wemagaka; kapu yetii green.

Snack: 2 kiwis.

Kwekudya kwemasikati: mbiya yemupunga uye howa muto; chingwa chezviyo chakazara uye mbiriso yakaoma yechizi; green tea.

Masikati snack: nyowani karoti uye apuro.

Kudya kwemanheru: hove yehove (200 g) yakabikwa uye 100 g yegungwa.

Day 6

Kudya kwemangwanani: omelet yemazai maviri nemiriwo; green tea.

Snack: apple uye karoti saradhi.

Kwekudya kwemasikati: mbatatisi yakachekwa (200 g); 100 g yehowa wakabikwa; chidimbu chehuku yefillet uye sipinachi muto.

Manheru masikati: 200 ml yekefir uye apuro.

Kudya kwemanheru: sinamoni curd (150 g); muto webhuruu.

Day 7

Kudya kwemangwanani: yak porridge neuchi chaihwo; green tea.

Snack: bhanana uye kiwi.

Kwekudya kwemasikati: 250 g yemiriwo casserole (usakanganwa kuisa karoti, sipinashi, celery mairi) uye 100 g huku yekufuga.

Masikati masikati: shrimp yakabikwa (150 g); muto kubva kumakarotsi.

Kudya kwemanheru: hove yakabikwa; 2 tbsp. l. mupunga kana buckwheat porridge; Girazi remuto wemadomasi.

Kudya kunopesana kwekukwegura

Kudya kwekukwegura hakuna zvinopesana zvakadaro. Izvo hazvina kukodzera kucherechedza kana chikafu chakasiyana chakatemerwa zvikonzero zvekurapa.

Kubatsirwa kweAnti-Kukwegura Kudya

  • Nekutevera yakatarwa mitemo yekudya, iwe unogona kuwedzera hujaya, kugadzirisa hutano, kurarama hupenyu hunoshanda, uye kusanzwa nzara.
  • Rondedzero yezvikafu zvinokurudzirwa yakafara zvakakwana, uye zvichave nyore kwauri kuti ugadzire kudya zvinoenderana nezvaunofarira.

Kukanganisa kwekudya kwekukwegura

  1. Sei uchitsvaga zvikanganiso mune zvakafanira uye zvine hutano chikafu kana zvisipo? Ehe, iwe ungatofanira kuchinja tsika dzakawanda dzekudya uye uve nemoyo murefu kwenguva yakareba.
  2. Kudya zvishanu pazuva riine purogiramu yakabatikana yebasa zvinogona kutadza. Asi hutano uye runako zvakakosha.

Kudzorerazve

Iwe unogona kudzokera kune inorwisa-kuchembera chikafu chero nguva, uye ayo akakosha masimboti anofanirwa kutevedzwa kune hupenyu hwako hwese.

1 Comment

  1. Labai džiaugiuosi, kad aptikau tokį puikų dalyką. Apėmė pamišęs noras viską perskaityti, įsiminti, įsidėti.
    Ačiū rengėjams.☺

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