Kudya kwekusakwegura, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 940 Kcal.

Nechikafu chakakodzera, unogona kunonoka kukwegura uye nekuvandudza chitarisiko chako. Seizvo zvesayenzi zvakawanda zvinoratidza, izvi ndizvo chaizvo zvazviri. Chikafu chinopesana nekukwegura (chinonziwo chikafu chekusimudza) chakagadzirwa naDermatologist Nicholas Perricone. Kana iwe ukatevera kurudziro yakapihwa nehunyanzvi, iro ganda rinogona kuitwa rakapfava uye rakawedzera kusununguka.

Anti-kuchembera chikafu chinodiwa

Kudya kwekudya kwekudya kunovandudza kunofanira kugadzirwa nekuramba (kana kuderedza zvakanyanya sezvinobvira) zvokudya "marara": zvitoro zvakatengwa-high-calorie sweets, zvokudya zvinokurumidza, nyama yakasvuta, semi-finished products. Zvakare, kwechinguvana, zvinofanirwa kukanganwa nezve chikafu chine munyu wakawandisa, chizi yakaoma ine huwandu hwakawanda hwemafuta, soseji, mukaka wakakwana, pasta kubva kugorosi rakapfava, zvakasiyana siyana zvigadzirwa zveupfu, nyama ine mafuta, mayonnaise, muto wechitoro, mbatatisi. , shuga.

Pinza zvakawanda zvine hutano, chikafu chisina mafuta mukudya kwako. Idya nyama yakaonda nehove, michero, miriwo, majiroji, miriwo, pamwe chete nemukaka uye mukaka wakaoma zvigadzirwa zvemafuta mashoma.

Kubva pane zvinwiwa, taboo inorema yakaiswa mukushandisa doro, soda, majusi ezvitoro. Zvinokurudzirwa kurega kofi panguva yekudzoreredza chikafu kana kuinwa zvakanyanya zvisingawanzo. Zvirinani kupa sarudzo kune yakasvibira kana yemakwenzi tii. Chikafu chose chisingakwanise kudyiwa chisina kubikwa chinofanirwa kurapwa kupisa kunge zvinyoro nyoro (bika muchoto kana grill, bika, simira, asi kwete fry). Zvinokurudzirwa kudya, maererano nemitemo yenzira, katatu pazuva. Kana iwe wajaira kupaza (semuenzaniso, kudya zvishanu pazuva), iri harisi dambudziko. Ita kuti zvikamu zvive zvidiki uye udye senguva dzose. Ingosarudza izvo zvakanaka zvekudya zvako. Ipapo zvinongobatsira muviri wako chete.

Nzira yekudzivirira kukwegura inobva pa "mawhale matatu" - zvigadzirwa zvitatu zvekudya izvo Perricone inokurudzira kudya kakawanda sezvinobvira. Zvinonzi - iyi ihove, asparagus uye blueberries. Ngatitarisei zvakanyanya pane imwe neimwe inofarira yekudya kwekusimudza.

  • hove

    Hove dzemhuri yesalmoni dzinoonekwa seinonyanya kukosha. Iyo ine hupfumi hwakawanda mu polyunsaturated fatty acids, iyo inopa ganda nezvinhu zvakawanda zvinobatsira izvo zvinoita kuti ifadze varidzi vayo nechitarisiko chidiki uye kusununguka kwenguva refu. Hove nezvimwe zvekudya zvegungwa zvine huwandu hwakawanda hwevhitamini yemapoka A, B, D, pamwe neprotein, iyo inonwiwa zviri nyore nemuviri wemunhu.

  • asiparagasi

    Muriwo uyu unodiwa pakati pevanhu veMediterranean, vanozvirumbidza kwenguva yakareba yeupenyu kupfuura dzimwe nyika zhinji. Uye nechikonzero chakanaka! Chokwadi, chikafu chavo chinosanganisira yakawanda yegungwa hove, hove, miriwo, michero, miriwo, mafuta omuorivhi. Asparagus inosanganisirwa mumidziyo yakawanda. Zvakare, vanhu veMediterranean vanowanzoidya muchimiro chayo chakachena. Kuva nekoriori yakaderera, uyu muriwo une hutano hwakanaka. Mukuwedzera kune akawanda mavitamini akasiyana, antioxidants iyo inodzivirira iyo isati yakura kukwegura kweganda redu, asparagus ine folic acid. Kutenda kwaari, maseru matsva anozvarwa mumuviri. Asparagus iri nyore uye nekukurumidza kugaya.

  • Blueberries

    Iri bheri mutungamiriri chaiye mune antioxidants akaunganidzwa mairi, ayo anokwanisa kudzivirira maseru kubva pasimba revasununguka radicals uye kudzikisira kukanganisa kwakashata kwezvinhu zvinokuvadza zvezvakatipoteredza. Saka isu tinokurudzira zvakasimba kuti usarasikirwa nemukana wekuwedzera wekuzvipuruzira neiri bheri.

Inokurudzirwa kutanga zuva negirazi remvura mukamuri tembiricha. Imwai 20-30 maminetsi pamberi pekudya kwekuseni. Uye zvechokwadi, yeuka kunwa mvura nguva dzose mukati mezuva. Iyo stratum corneum ndeye 20% mvura. Kana munhu akasanwa zvinwiwa zvakakwana, ganda rinooma uye rakaomarara, izvo zvinoita kuti akwegure nguva isati yakwana.

Iyi inotevera mienzaniso yeiyo anti-kuchembera chikafu chakakurudzirwa naNicholas Perricone.

Kudya kwemangwanani Mienzaniso:

- omelet yakagadzirwa kubva kumapuroteni matatu uye imwe yolk mazai ehuku; kushumirwa kweoatmeal yakabikwa kubva kune mashoma maspuni ezviyo zvakaoma, ine 20 g yemarmond kana mamwe marimu; kota mukombe wemabriji kana akati wandei ezvimedu mavhiri;

- omelet yemazai maviri ehuku mukambani yehowa; apuro kana chimwe chibereko chisiri-starchy;

- kusvika ku150 g yesalmoni yakabikwa kana yakabikwa; peya kana chidimbu kana maviri evise;

- ingangoita 150 g yekottage cheese (isina mafuta kana yakaderera mafuta) ine michero.

Lunch mienzaniso:

- kusvika ku 170 g yehove dzakaonda (trout ndiyo yakanakisa sarudzo), yakabikwa nehutsi kana yakabikwa; chikamu chesaradhi kubva kune isiri-starchy miriwo uye akasiyana magidhi, yakarongedzwa neiyo shoma yemafuta emiriwo; kiwi kana akati wandei ezvimedu zvimedu;

- 150-170 g ye tuna, yakakanyiwa mumuto wavo; chikamu chegiradhi yakasvibirira ine muto wemonimu; chitsama chemabriji matsva (zvakanakisa zvese - bhuruu);

- 170 g sardines mumafuta; chikamu cheasparagus yakabikwa; chikamu chechina mukombe wemabriji nyowani uye akati wandei ezvimedu mavise;

- ndiro yekabichi muto unobva pane nyowani kabichi; anenge 150 g yehove yakabikwa kana yakabikwa mukambani yemiriwo isiri-starchy;

- chidimbu chehuku yakabikwa ne green saladi; mbiya yemuriwo puree muto usina kukangwa; girazi remuto wemichero.

Mienzaniso yekudya kwemanheru:

- anenge 150 g yesaroni yakabikwa; Vegetable Salad; peya diki pamwe negirazi kefir;

- akati wandei ehove hove makeke; kushumirwa kwesaradhi yegungwa uye girazi reiyo isina yogati;

- 150 g yenyama yehuku yakabikwa isina ganda uye 200 ml yemuchero mutsva wemichero;

- musanganiswa we broccoli, chena kabichi uye sipinashi, yakabikwa pasina kuwedzera mafuta; zvidimbu zvidimbu zveasina kuvharwa chezi; girazi reyogati isina zvinowedzera kana kefir.

Tevedzera kumitemo yemaitiro ekusimudza, kana iwe uchinzwa zvakanaka, unogona kutora nguva yakareba. Mushure mezvose, hazvipesane nemaitiro ehupenyu hwakanaka uye, nemenyu yakanyatsogadzirwa, hazviite kuti muviri unetseke nekuda kwekushomeka kwezvinhu zvakakosha pakuita kwese kushanda.

Masayendisiti anoziva uye zvigadzirwa zvinonyanya kukuvadza kutaridzika uye mamiriro eganda… Edza kuzvishandisa zvisingawanzoitika munguva yepashure pekudya, asi zvirinani kanganwa nezvazvo zvachose.

  • Kudya

    Kunyanyisa kudya kweshuga mumuviri kunopa iyo glycation maitiro. Mune ino kesi, mamorekuru "anotapira" anosangana pamwe chete nemapuroteni-mhando mamorekuru. Panyaya iyi, collagen inoparadzwa - puroteni ine basa rekuchengetedza kusimba kweganda, iro rine hutano uye rinotaridzika.

  • Doro

    Zvinwiwa zvine doro, kana zvichinge zvadyiwa zvakawandisa, zvinokanganisa mamiriro echiropa, zvine mashandiro anoita zvine chekuita nekuonekwa kweganda. Acne, yero yeruvara, nguva isati yakwana inogona kunge iri mhedzisiro yekunwa doro.

  • Nyama yakakora

    Zvigadzirwa zvenyama zvisina kuonda zvinobatsira mukugadzirwa kwemahara radicals mumuviri. Vanobvisawo maerekitironi kubva mumasero ane hutano. Izvi zvinokuvadza muviri wose. Somugumisiro, ganda harikwanisi kubudisa collagen yakakwana. Aya ndiwo matauriro anoita kuchembera nguva isati yakwana.

  • Trans fat

    Mafuta ekugadzira anogona kukonzera kuzvimba kweganda. Mukuwedzera, pavanopinda mumuviri, ganda rinonyanya kukanganiswa nemirairo ye ultraviolet. Sezvo mutemo, zvigadzirwa zvekudya zvinokurumidza, zvigadzirwa zvehafu-zvakapera, zvikafu zvakakangwa, uye maswiti ezvitoro hazvigone kuita pasina trans mafuta.

  • Kofi yakasimba

    Ichi chinwiwa, chinodiwa nevazhinji, senge doro, chinopa chokwadi chekuti ganda raoma uye, semhedzisiro, angangodaro makore.

  • Pasita nyoro uye zvakabikwa zvinhu

    Iyo inokanganisa collagen uye elastin zvinokanganisa, nekuda kweizvozvo ganda rinorasikirwa nehusimbe, inova inopenga.

Anti-kuchembera kudya menyu

Nicholas Perricone Anovandudza Kudya Mazuva ese Kudya Muenzaniso

Kudya kwemangwanani: yakaderera-mafuta kottage chizi nemaapuro zvidimbu; green tea.

Kwekudya kwemasikati: hove dzakabikwa; chikamu chesaradhi kubva kune isiri-starchy miriwo nemiriwo; kiwi kana akati wandei ezvimedu zvimedu; kapu yetii green.

Kudya kwemanheru: yakabikwa kana yakabikwa huku yekucheka neyakaomeswa eggplant kana mimwe miriwo yaunoda; ichangobva kusvinwa muto wemaapuro.

Kudya-kuchembera kudya kunopesana

Nekuda kweyakaenzana, chikafu chakadai chinogona kutambirwa nemunhu wese asina matambudziko ehutano akakomba kana zvirwere zvinoda kudya kwakasiyana.

Zvakanakira chikafu chinopesana nekukwegura

  1. Migumisiro yekudya kunovandudza inowanzo kuoneka nekukurumidza munguva pfupi. Sevanhu vakaedza nzira iyi pavari vanoona, mushure mevhiki, mhedzisiro, sezvavanotaura, iri pachiso. Ganda rinova rakasimba uye rinokwezva, rinowana kutaridzika kwakanaka uye kutsva.
  2. Mukuwedzera, pane kudya kunovandudza, paunenge uchigadzirisa kudya kwekoriori, unogona kuderedza uremu. Nekushandisa zvigadzirwa zviri pamusoro uye nekudzikisa calorie yemazuva ese kusvika ku1200-1500 mayunitsi, haungoshandure chitarisiko chako chete, asiwo nemazvo uye nekuvimbika kubvisa mamwe mapaundi.
  3. Kudya kwacho kunoonekwa sekuenzaniswa maererano neseti yezvinhu uye zvikamu uye hazvifanirwe kukuvadza muviri. Naizvozvo, nheyo dzayo dzinotsigirwa nevazhinji vezvehutano uye vanachiremba.
  4. Chikafu chakatemerwa mukudya chinobatsira munhu kugara achishingaira uye aine simba.
  5. Zvigadzirwa zviri mumenyu zvinobatsira kuwedzera kusadzivirirwa uye inzira yechisikigo yekudzivirira zvirwere zvakawanda, ine zvakajairika maitiro akanaka pamuviri.
  6. Yakasarudzika sarudzo yekudya chikafu inokutendera iwe kusarudza iyo inokodzera kuravira kwako.
  7. Iyo nzira haina kuperekedzwa nekunzwa kusingafadzi kwenzara uye kutambudzwa kubva kune akawanda madhimoni.

Kukanganisa kwechikafu chinopesana nekukwegura

  • Hapana zvipingaidzo zvakakosha zvakawanikwa mune yekudzivirira-kukwegura kudya.
  • Asi zvakakosha kuti uzive kuti kwenguva refu uye inooneka mirawo yeiyi tekinoroji inofanirwa kutevedzwa kwenguva yakareba sezvinobvira. Sezvo, maiwe, iwe paunodzokera kune isiriyo chikafu, chitarisiko chingangove zvakare chakashata. Uye iyo isingafadzi bhonasi inogona zvakare kuzviita iyo pachayo kunzwa kana kuwandisa kwadzoka.

Kudzokororwa anti-kuchembera chikafu

Kana pasina zvinopesana, unogona kudzokera kuchikafu chekurwisa kuchembera zvakare pese paunoda.

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