Kudya kwematsutso, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 940 Kcal.

Iyo Autumn Kudya iri yakaenzanisirwa hutano system iyo ine yekuchenesa maitiro pamuviri. Kwevhiki (iyo yakanyanya nguva yeimwe yekudya kwekuvhuvhu sarudzo), zvinoenderana neongororo, unogona kurasikirwa kusvika pamamwe mashanu mapaundi uye kumisikidza muviri wako kuti uchinje muchando.

Autumn chikafu zvinodiwa

Pa classic Autumn Kudya unofanirwa kusiya nyama ine mafuta, mafuta enguruve, nyama inoputa, marinades, zvikafu zvakakangwa, zviwitsi zvekofi uye shuga yakachena, muffin, mazai, zvigadzirwa zvemukaka zvine mafuta, chikafu chekutsanya, doro, tii nhema, soda uye zvimwe zvinokatyamadza zvine macalorie akawanda.

Uye hwaro hwechikafu chekudonha uremu chinofanira kuitwa:

- miriwo (ine kusimbisa kune isiri-starchy);

- magidhi;

- michero (kunyanya isina kutapira);

- nzungu (dzine mafuta akakodzera, asi akakwirira kwazvo mumakoriori, saka anofanirwa kudyiwa muhuwandu hushoma);

- michero;

- oiri yemiriwo (isu tinoshandisa zvishoma chete uye hatitore kurapwa kwekushisa)

- mupunga, chibage chinokangwa, buckwheat, oatmeal;

- nyemba (bhinzi, pizi, nyemba);

- mukaka uye mukaka wakasviba wemafuta akaderera zvemukati (uye pamwe zvisina mafuta);

- hove dzakaonda uye hove (kunyanya shrimp, mussels, squid, gungwa);

- yakaonda nyama (isina ganda huku, yemombe fillet).

Yezvinwiwa, kuwedzera kune isina-kabhoni mvura yakajairwa, iyo inofanirwa kunwiwa muhuwandu hwakawanda, panguva yekudya kwematsutso inobvumidzwa kusimbisa kudya neasina kutapira girini tii, mishonga yemakwenzi, manyoro matsva, zvinwiwa zvemichero, compotes. Zvese zvinwiwa zvinofanirwa kunge zvakagadzirwa pamba; zvirinani kuramba kubva kuzvitoro zvemuto kwenguva yekudzikira uremu.

Vagadziri vekudya kwekuvhuvhuta vanopa kurudziro pane yakakura chikamu saizi (uremu hwezvigadzirwa zvinoratidzwa mune yakapedzwa fomu). Iwe unogona kudya 250-300 g yezviyo panguva, 100 g yehove kana nyama, 250 g yemichero kana miriwo panguva imwe, haugoni kunwa zvinopfuura girasi rekunwa panguva (mvura yakachena haina kuverenga). Iwe unofanirwa kudya zvishoma, kanenge kashanu pazuva, zvichiita kuti menyu ive yakasiyana sezvinobvira uye kwete kudyisa.

Ruramisa zvese chimiro uye hutano zvinovimbiswa neakasarudzika matsutso chikafu chekudzivirira… Zvakakosha kutsigira kudya kunovaka muviri pane iyi nzira kunobva mavitamini C macitrus michero (maranjisi, mandimu, kiwi), parsley, radish, kabichi, sea buckthorn, matamba; hove dzegungwa, dzinozopa muviri huwandu hwakawanda hweyodini uye omega 3 mafuta acids; buckwheat yakapfuma nemahydrohydrate; nyama yakakora kana nyama yemombe ine mapuroteni ane hutano, zinc, iron. Iwe unogona zvakare kudya mimwe michero, miriwo, michero, mukaka wakaderera-mafuta uye mukaka wakasviba, hushoma nzungu. Saladi, sepakutanga, inofanirwa kuve nemwaka nemadonhwe emafuta emuriwo. Zvinwiwa zvinobvumidzwa zvakafanana nekusiyana kwekutanga kwekudya kwematsutso. Zvinokurudzirwa kudya kanomwe pazuva pazuva muzvikamu zvidiki panguva dzakaenzana. Zvinokurudzirwa kupedzisa kudya pasati papfuura maawa 6-19. Usashongedze usati warara.

Imwe misiyano pane ino inozivikanwa nzira yekudya ndeye matsutso ekuchenesa kudya… Pano, zvinokurudzirwa kumisikidza kudya kwako kuti kuve ne60% yemichero nemiriwo, uye makumi maviri muzana akagoverwa zviyo zvine makabhohaidhiretsi ezviyo, mhuka nemapurotini emuriwo. Muchiitiko ichi, kurambidzwa kwakasimba kunoiswa pahove, nyama, chikafu chakasiyana mumagaba uye chikafu chine shuga Izvo zvakafanira kudya zvishoma.

Munguva yekudonha yemwaka yekudzikira uremu, zvisinei kuti ndeyipi sarudzo yaunosarudza, zvinokurudzirwa kuramba sarting ndiro kana kudzikisira huwandu hwenzvimbo yekudya zvakanyanya sezvinobvira.

Kuti uchengetedze mhedzisiro yakawanikwa pane yekudya kwekuvhuvhu, uchisiya iyo, usakanganwa nezveyakakosha mitemo yekudya zvinovaka muviri:

- Siya michero yemwaka nemiriwo sehwaro hwekudya;

- famba zvakanyanya uye enda kumitambo;

- kana iwe uchida chimwe chinhu chinotapira, shandisa uchi, michero yakaomeswa kana marmalade (hongu, zvine mwero);

- idya zvidimbu zvidimbu uye uve nezvikafu zvishoma.

- idya masikati 3-4 maawa magetsi asati abuda.

Autumn chikafu menyu

Muenzaniso wezvekudya kwezuva nezuva kweiyo yakasarudzika yekudonha chikafu

Kudya kwemangwanani: chikamu cheoatmeal, chinogona kubikwa mumukaka wakakora-mafuta, pamwe nekuwedzerwa kwemabriji; green tea ine slice yemonimu.

Snack: girazi kefir.

Kwekudya kwemasikati: yakabikwa huku fillet; mamwe magaka; girazi remuto bheri.

Manheru snack: apuro nyowani kana yakabikwa.

Kudya kwemanheru: yakabikwa buckwheat; cucumber-madomasi saradhi nemakwenzi, akadonhedzwa nemafuta emuorivhi; mishonga yemakwenzi.

Muenzaniso wekudya kweyekudya chikafu chekudzivirira kwevhiki

1 ne5 mazuva

Kudya kwemangwanani: buckwheat; gungwa negirini hanyanisi; ginger tiyi ine teaspoon yuchi.

Snack: hafu yedamba.

Kwekudya kwemasikati: stew kabichi, bhero mhiripiri, mupunga negariki; saladhi, izvo zvigadzirwa izvo zvakagadzirwa grad radish uye karoti, dema chingwa croutons, soy muto; rosehip muto.

Manheru masikati snack: hafu yedamba.

Kudya kwemanheru: yakabikwa mbatatisi nekirimu yakasviba uye miriwo; apuro uye karoti saladhi yakadonhedzwa nemafuta emuorivhi; kapu yetii yakasvibira.

Chirairo chechipiri: zvidiki zvidiki.

2 ne6 mazuva

Kudya kwemangwanani: casserole yekottage chizi nemichero yakaomeswa; orenji.

Snack: girazi re compote (kana iwe uchinyatsoda chimwe chinhu chinotapira, wedzera huchi hudiki kwairi).

Kwekudya kwemasikati: yakabikwa nyama yemombe; yemuriwo (pasina mbatatisi); girazi reapuro uye peya muto.

Manheru snack: girazi regungwa buckthorn compote.

Kudya kwemanheru: 3 tbsp. l. mashed mbatatisi kana akati wandei akabikwa mbatatisi; kabichi uye karoti saladi; decoction yemakwenzi.

Kwechipiri kudya kwemanheru: saladhi ye kiwi, orenji uye pichisi.

3 ne4 mazuva

Kudya kwemangwanani: saradhi yebhero mhiripiri, Chinese kabichi uye shoma yemafuta emuorivhi; oatmeal; mutamba wedamba.

Snack: chitsama chemandnuts; isina green green.

Kwekudya kwemasikati: akati wandei wembatatisi yakabikwa kana yakabikwa; chidimbu chepollock, kugadzirira kwacho kwaisashandisa mafuta nemafuta; girazi remuto wekaroti.

Manheru masikati tudyo: tinodzokorora chikafu chanhasi (unogona kudya mamwe makungu kana majikiji).

Kudya kwemanheru: bhero mhiripiri yakakomberedzwa nehowa; cucumber.

Kwemanheru kechipiri: girazi remuto wemaapurikoti-orenji.

Day 7

Kudya kwemangwanani: yakabikwa buckwheat kana manhanga puree; beetroot uye karoti saladhi (unogona mwaka negariki); girazi kefir.

Snack: kadiki kottage chizi ne kiwi kana hafu orenji.

Kwekudya kwemasikati: ndiro ye borscht yemiriwo; chimedu chezasi-mafuta chizi; chimedu chechingwa chitsvuku; rosehip muto.

Masikati tudyo: mashoma ematafura epasi-mafuta cottage cheese uye chero michero.

Kudya kwemanheru: chidimbu chehuku yakabikwa kana yakabikwa huku; apuro, karoti uye chena kabichi saladhi.

Chirairo chechipiri: pomegraneti.

Muenzaniso wekudya kwekuchenesa kwematsutso chikafu kwevhiki

1 ne4 mazuva

Kudya kwemangwanani: peya uye apple saladi ine yakaderera-mafuta yogati kupfeka; 8-10 pcs. maarumondi; girazi repari compote.

Snack: 2-3 zvidimbu zve zvishoma zvine munyu uye zvishoma zvine mafuta chizi.

Kwekudya kwemasikati: mbiya yemuto usina kuibva wemuriwo; chimedu che rye kana chingwa chezviyo chakazara; girazi remuto bheri.

Manheru masikati snack: 50 g apricots akaomeswa kana mashoma maapurikoti matsva; green tea.

Kudya kwemanheru: pariji yemwenje; karoti; mishonga yemakwenzi kana tii.

2 ne5 mazuva

Kudya kwemangwanani: zvidimbu zvidimbu zvemanhanga akabikwa; cucumber saladi yakarungwa nemafuta mashoma-anovava kirimu kana yogati; girazi kefir.

Snack: girazi remukaka uye chimedu che feta feta.

Kwekudya kwemasikati: beetroot yakarungwa nemukirimu wakasviba wemafuta mashoma emukati; kabichi saladhi; yogati kana kefir (200-250 ml).

Masikati snack: girazi rekaroti uye muto weapuro.

Kudya kwemanheru: yakabikwa sosi yemuriwo; chimedu chechingwa chezviyo chakazara; apple compote.

3 ne6 mazuva

Kudya kwemangwanani: saradhi yemakarotsi, mazai akaomeswa uye chingwa che rye (unogona kungoisa mwaka uine yakaderera-mafuta yakasviba kirimu kana yogati); yakabikwa oatmeal; girazi remukaka wakabikwa wakabikwa.

Snack: akati wandei matsva magaka.

Kwekudya kwemasikati: muto webhinzi; chingwa chezviyo chakazara uye girazi remuto wemaapuro.

Manheru snack: nyowani cucumber kana tomato.

Kudya kwemanheru: saradhi yemadomasi, chena kabichi, miriwo; chingwa; jisi reoranjisi kana muchero compote.

В zuva rechinomwe iwe unogona kudzokorora menyu yemazuva ese kana kuzvimisikidza iwe kune matanhatu-mazuva uye ubve pane chikafu.

Contraindications yekudya kwematsutso

Kunyangwe iyo yekudya kwematsutso iri nzira yakaenzanirana, haifanire kuteverwa kana paitika hutumbu nemudumbu, pamberi pechirwere chisingaperi uye zvimwe zvakakomba.

Zvakanakira iyo Autumn Kudya

  1. Kuwedzera kune chokwadi chekuti chikafu chematsutso chinokutendera iwe kugadzirisa zvishoma chimiro chako munguva pfupi, ine hunhu hwakanaka pahutano hwako. Iwe unozokwanisa kusimbisa immune system nerubatsiro rwehuwandu hwakawanda hwezvinhu zvinovaka muviri zviri mune zvakakurudzirwa chikafu. Nekudya kwakadai, muviri unogadzirira kugadzirisa kwechisikigo. Vanhu vazhinji, mushure mekupedza kosi yekudya yematsutso, cherekedza kuvandudzwa kwemamiriro ebvudzi ravo, zvipikiri uye ganda.
  2. Menyu yekudonha yakapfuma mune antioxidants inovandudza mafungiro edu uye kuderedza mukana wekusangana nekuora mwoyo. Zvakakwana mukudya uye fiber inobatsira, zvinyoronyoro kuchenesa muviri wechepfu, chepfu uye zvimwe zvinokuvadza. Zvakare, fiber inogadzirisa chigaro uye inobatsira kuvandudza kugaya. Menyu yekudya ine zvigadzirwa zveprotein zvinobatsira muviri kubvisa adipose tishu uye kusimbisa mhasuru corset.
  3. Kutenda kuchikamu chakadya zvinovaka muviri, vanhu vari kudzikira uremu pakudya kwematsutso havana nzara huru uye vakadzikama vanomira munzira yese yekudya.
  4. Iko kuvapo kwesarudzo dzinoverengeka dzekudya kunokutendera kuti usarudze iyo inokodzera zvakanyanya zvinangwa zvako uye zvaunofarira kuravira.

Kukanganisa kweiyo Autumn Kudya

  • Saka nekudaro, chikafu chekudonha hachina zvipingaidzo. Izvo hazvina kukodzera kunze kwekunge kune avo vanovavarira mheni-inokurumidza kugadziridza yemufananidzo.
  • Kudya zvidimbu zvidiki kunonetsa kune vanhu vane rakabatikana basa chirongwa.

Kuitazve chikafu chematsutso

Unoda kuyedza yekudonha chikafu zvakare iwe? Izvi zvinogona kuitwa mumwedzi nehafu mushure mekupedzwa.

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