Mukati
- Berry chikafu chinodiwa
- Berry menyu yekudya
- Kudya Muenzaniso weXNUMX-Day Berry Express Kudya
- Mazuva mana sitirobheri bheri kudya
- Muenzaniso wekudya kwevhiki nevhiki bheri kudya
- Muenzaniso wedhirobheri yekudya chikafu kwemazuva mana
- Muenzaniso wekudya kwemasiribheri kwemazuva matatu
- Contraindications bheri kudya
- Zvakanakira bheri dhayeti
- Kukanganisa kwekudya bheri
- Kudzokorora kudya kwe berry
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 620 Kcal.
Kudya kweBerry kunoenderana nehuremu hwekurapa nzira yekurapa. Majikiji ane zvakawanda zvinobatsira izvo zvinotibatsira kwete chete kurasikirwa nehuremu, asi zvakare kugadzirisa hutano hwedu.
Berry chikafu chinodiwa
Kana iwe uchida kukurumidza kudzoreredza chimiro kana kuburitsa mushure memafaro akawanda, zvinobatsira matatu-mazuva bheri kuratidza kudya, zvichikubvumira kuti urasikirwe nemakirogiramu maviri akanamatira mumuviri. Pachikafu ichi, iwe unozofanirwa kuronga mabiko mana ezuva nezuva. Zvinokurudzirwa kudya kudya kwemangwanani nematositi akagadzirwa kubva muzviyo zvakakwana kana chingwa chebran uye chero majiroji muhuwandu hunosvika 150 gramu. Kwekudya kwemasikati, iwe unogona kudya saladhi yemiti isina-starchy uye kunwa negirazi re-fat-fat kefir. Asi kana zvakakuomera iwe pasina zvakajairwa mapuroteni chikafu, vagadziri vekudya havakurudziri iwe kuseka muviri. Inobvumirwa kutsiva zvigadzirwa zvemasikati zvakatarwa nechidimbu chenyama yakaonda kana hove yakabikwa (100 g) uye shoma shoma yemiriwo isina-starchy. Iwe unofanirwa kuva nechikafu chemasikati ne 150 gramu yemuchero saladhi. Yakanakira kudya kwemanheru ingabikwa mupunga webrown (100-150 g) uye michero (100 g).
Mune ese mavhezheni echikafu chebheri, pamusoro pekunwa mvura yakawanda, inobvumidzwa kunwa tii, mishonga yemakwenzi, kofi diki (asi isina chinhu).
Zvishoma kwenguva refu, inogara mazuva mana, iri sitirobheri bheri kudya, kubvisa makirogiramu maviri kana matatu okuwedzera. Pano unofanira kudya zvakafanana kashanu pazuva. Mukuwedzera kune sitirobheri, kudya kunofanira kusanganisira mamwe ma berries, michero nemiriwo, nyama yakaonda, yakaderera-mafuta mukaka wakaoma, zviyo.
Kana iwe uchida kurasikirwa kusvika kumakirogiramu mashanu, unogona kuzviedza vhiki nevhiki bheri kudya… Hazvina kukodzera kuomerera pakudya kwakadaro kwenguva yakareba kupfuura ino, sezvo iine mashoma mapuroteni nemafuta. Uye nechikafu chakareba zvakadaro, matambudziko nekushanda kwemuviri anogona kubuda. Unofanira kudya katatu pazuva. Zvinokurudzirwa kusadya mushure megumi nemanomwe manheru. Pamusoro pemabriji, menyu inofanirwa kusanganisira yakaderera-mafuta kottage chizi uye imwe yakaderera-mafuta mukaka wakasviba, nyama yakabikwa kana hove dzehove, michero mitsva nemiriwo, uye zviyo.
Zvokudya zvestrawberry zvakagadzirirwawo kwemazuva manomwe, mushure mezvo, sekutonga, 3-4 mamwe mapaundi anosiya muviri (kana pane kunyanya kuwandisa). Kana iwe uchida kuderedza uremu zvishoma, unogona kupfupisa yekudya-nguva. Iwe unofanirwa kudya pane sitirobheri kudya kwemaawa matatu (pamwe chete, zvinokurudzirwa kuronga zvishanu zvekudya zvezuva nezuva) muzvikamu zvidiki zvine zvigadzirwa zvakadaro:
- sitirobheri (iro rakakurumbira bheri mune chikafu);
- yakaderera-mafuta kefir, koteji chizi, mukaka, yakasikwa yogati;
- michero (zvakanakisa kusarudza maapuro kana maorenji uye mamwe macitrus);
- miriwo (asparagus, lettuce, tomate, magaka, makarotsi, girini hanyanisi);
- yakaonda nyama (tanga wabvisa ganda kubva pairi);
- chingwa chakakora cheupfu;
- vise;
- akasiyana magidhi;
- hove dzakaonda;
– mbatatisi.
Iwe unogona zvakare kushandisa mashoma maorivhi oiri (asi usazvipisa) uye chaiwo huchi.
Dzese nzira dzeberry dzinopa kurambwa kwemunyu, inogona kuchengetedza mvura mumuviri uye kudzivisa kuonda.
Kudya rasipiberi inotora mazuva matatu. Kudya kwake kuchakubvumira kupisa kusvika makirogiramu maviri emafuta asina kufanira ballast. Kwekudya 4 pazuva, kuwedzera kune raspberries, unogona kudya yakaderera-fat cottage cheese, kefir, hove, nyama yehuku, michero isina-starchy.
Kudya Muenzaniso weXNUMX-Day Berry Express Kudya
Chisvusvuro chemangwanani: 2 toast yezviyo; 150 g yestrawberry-cherry platter, iyo inogona kuiswa nekrimu yakashapa yehuwandu hwemafuta (1-2 tsp) kana imwe chinwiwa chemukaka; green tea.
Kwekudya kwemasikati: saladhi yemadomasi, magaka uye akasiyana magidhi; girazi remafuta mashoma-kefir.
Masikati snack: 150 g yeapuro uye orange saladhi; herbal decoction.
Kudya kwemanheru: mupunga wakabikwa (kusvika 150 g); 100 g ye cherries.
Mazuva mana sitirobheri bheri kudya
Day 1
Chikudya chamangwanani: 150 g yechero berries itsva; banana; 200-250 ml yemafuta-isina kefir.
Snack: sitirobheri puree (kusvika ku150 g) uye girazi remukaka une mafuta mashoma.
Kwekudya kwemasikati: huku yehuku, yakabikwa pasina kuwedzera mafuta (anosvika 150 g); chitsama cheasparagus yakabikwa; kadiki kadiki kemapuro nema strawberries; kapu yetii green.
Manheru masikati snack: 2 tbsp. l. cornflakes inoputika nemvura inopisa; hafu yelita ye yoghurt isina chinhu nezvidimbu zvemichero isiri-starchy.
Kudya kwemanheru: cucumber uye tomato saladi; mbatatisi muyunifomu (300 g).
Day 2
Kudya kwemangwanani: 150 g yemastrawberry; crouton uye girazi remukaka rine hushoma hwemafuta.
Snack: hafu yelita yemichero uye bheri cocktail, inosanganisira macheri, raspberries uye orenji.
Kwekudya kwemasikati: 2 yekudya mapancake ne berry puree uye 1 tsp. uchi kana jamhu; kapu yetii green.
Masikati snack: cherry buttermilk (100-150 g).
Kudya kwemanheru: 150 g muchero saladhi; yakaderera-mafuta kefir (girazi).
Usati warara: iwe unogona zvakare kunwa girazi remvura yakaderera-ine yakaviriswa mukaka chinwiwa.
Day 3
Kudya kwemangwanani: 2 tbsp. l. muesli isina shuga kana oatmeal; jisi yemichero (girazi).
Snack: sitirobheri puree (150 g) uye girazi reiyo isina yogati kana kefir.
Kwekudya kwemasikati: chimedu cheyenyama yakabikwa yehuku (100 g); apuro uye green tii.
Masikati snack: 100 g yeorenji uye sitirobhu puree; yakaderera-mafuta yogati (250 ml).
Kudya kwemanheru: 150 g ye mbatatisi yakabikwa kana yakabikwa; chikamu chidiki cheisina-starchy yemuriwo saladhi nemishonga; tii.
Day 4
Kudya kwemangwanani: 2 croutons; michero jongwe (0,5 l).
Snack: girazi re yogurt; peya kana apuro.
Kwekudya kwemasikati: 150 g yehove dzakabikwa; mamwe magaka; kapu yetii green.
Manheru masikati snack: 2 tbsp. l. muesli nema strawberries; girazi kefir.
Kudya kwemanheru: 150 g yemichero kana bheri saradhi.
Muenzaniso wekudya kwevhiki nevhiki bheri kudya
Muvhuro
Kudya kwemangwanani: 2 tbsp. l. oatmeal kana muesli yakabikwa nemvura inopisa pasina zvinowedzera.
Kwekudya kwemasikati: huku yakabikwa kana hove yehove (100 g) ine dhishi repadivi reiyo isiri-starchy miriwo; chitsama chechero ma berries.
Kudya kwemanheru: girazi remafuta ane yogati kana kefir.
Chipiri
Kudya kwemangwanani: 150 g yeiyo yakaderera-mafuta curd uye girazi rebheri bheri.
Kwekudya kwemasikati: chimedu chehuku yakabikwa uye yemuriwo; chitsama chemastrawberry kana raspberries.
Kudya kwemanheru: 100 g ye puree kubva kune chero ma berries uye yakaderera-mafuta kefir (girazi).
Chitatu
Kudya kwemangwanani: mazai akabikwa (2 pcs.); girazi remuchero uchangobva kusvinwa muchero wemichero.
Kwekudya kwemasikati: yemuriwo isina kubikwa muto; 2 makeke madiki ehove akaonda; green tea ine ndimu.
Kudya kwemanheru: 150 g saladhi yemichero isiri-starchy uye 2 tbsp. l. oatmeal kana muesli yakabikwa nemvura inopisa; yogati yakasikwa (300 ml).
China
Kudya kwemangwanani: 2 chibage chakazara mbiriso; chitsama chemabriji; jisi yemichero (girazi).
Kwekudya kwemasikati: mbiya yemuto usina kuibva wemuriwo; tomato; yakaderera-mafuta kefir kana mukaka (girazi).
Kudya kwemanheru: yakaderera-mafuta kottage chizi (100 g) pamwe nekuwedzeredzwa kwemastrawberry kana mamwe ma berries; ichangobva kusvinwa muto wemichero.
Chishanu
Kudya kwemangwanani: 150 g yemupunga wakabikwa (kunyanya brown); 100 g yemichero; green tea.
Kwekudya kwemasikati: yakabikwa nyama isina mafuta (100 g); saradhi nemiriwo nemiriwo.
Kudya kwemanheru: 2 tbsp. l. low-fat cottage cheese ine mawoko mashoma emabriji; green tea ine ndimu.
Mugovera
Kudya kwemangwanani: chikamu chidiki cheoatmeal uye muto weapuro (girazi).
Zvokudya zvemasikati: yemuriwo uye imwe bheri pudding.
Kudya kwemanheru: muesli nemastrawberry; yakaderera-mafuta kefir (girazi).
Svondo
Pakati pezuva, iwe unofanirwa kudya yakaderera-mafuta kana 1% kefir uye chero ma berries. Zvinokurudzirwa kuisa zvinotapira uye zvakakwirira-zvine macalorie michero mukudya muhafu yekutanga yezuva, uye gadzira kudya kwemanheru nekefir (inwa girazi rechinwiwa chemukaka chakanwa).
Muenzaniso wedhirobheri yekudya chikafu kwemazuva mana
Day 1
Kudya kwemangwanani: apple uye sitirobheni saladhi, iyo inogona kurungwa ne1 tsp. uchi; yakaderera-mafuta kefir kana yogati (girazi).
Snack: 200 g yemastrawberry.
Kwekudya kwemasikati: 50 g yehuku yehuku yakabikwa; mapukisi mashoma uye girazi remastrawberry.
Manheru masikati snacker: akati wandei emastrawberry nechingwa chakazara chezviyo.
Kudya kwemanheru: saradhi yemapatatisi akabikwa, hanyanisi, sitirobheni uye kottage chizi, yakarungwa nekefir.
Day 2
Kudya kwemangwanani: chidimbu chechingwa chakakangwa, chakazorwa nemafuta akaderera uye zvidimbu zestirobheri.
Snack: girazi remukaka wakakora-mafuta, wakarohwa nema berries.
Kwekudya kwemasikati: mapancakes mashoma akagadzirwa kubva muupfu nemukaka (hapana shuga yakawedzerwa), yakazara nema strawberries.
Kudya kwemasikati: chitsama chema sitirobheri akasaswa neuchi hushoma; green tea.
Kudya kwemanheru: white kabichi uye sitiroberi saladhi, zvishoma zvakasvibiswa nemafuta emichero.
Day 3
Kudya kwemangwanani: toast nema strawberries kumusoro.
Snack: 200 g yemastrawberry uye girazi kefir.
Kwekudya kwemasikati: saradhi yechimedu chevise, bhanana, mashoma mahabhurosi.
Kudya kwemasikati: chitsama chema sitirobheni uye rofu rechingwa.
Kudya kwemanheru: vhitamini saladhi inosanganisira mahabhurosi, kabichi uye karoti; tii.
Day 4
Kudya kwemangwanani: chidimbu chemafuta mashoma uye 100-150 g yemastrawberry.
Snack: hafu yeorenji uye akati wandei emastrawberry.
Kudya kwemasikati: chimedu chehove yakabikwa neletisi, yakanyoroveswa nemafuta emuorivhi mashoma; ndiro yemastrawberry; green tea ine ndimu.
Masikati snack: mashoma mahabhurosi.
Kudya kwemanheru: saladhi, kusanganisira kabichi uye mahabhurosi.
Muenzaniso wekudya kwemasiribheri kwemazuva matatu
Day 1
Kudya kwemangwanani: 100 g yemashiripiti uye yakaenzana kottage chizi (mukaka wakaviriswa unogona kutsiviwa negirazi remukaka wakabikwa wakabikwa kana kefir).
Snack: 150 g yejaspibheri jelly uye girazi remabriji pachawo nyowani.
Kwekudya kwemasikati: yakabikwa nyama yehuku (200 g), iyo inogona kurungwa nemisipiresi muto.
Kudya kwemanheru: girazi reyogati uye mashoma e raspberries.
Day 2
Kudya kwemangwanani: 100 g yemashiripiti; yogati kana kefir (girazi).
Snack: raspberries (200 g) ine 2 tsp. uchi.
Kwekudya kwemasikati: chimedu chehove yakabikwa kana yakabikwa (150 g); madomasi kana cucumber.
Kudya kwemanheru: kusanganisa kwe 200 g raspberries uye 1 tbsp. l. nzara nzara.
Day 3
Kudya kwemangwanani: raspberries (100 g); girazi re yogati.
Snack: raspberries (200 g) uye akati wandei walnuts.
Kwekudya kwemasikati: chidimbu che nyama yakabikwa yakabikwa (inosvika 150 g) uye karoti uye kabichi saladhi (150 g).
Kudya kwemanheru: maapuro maviri matsva kana akabikwa; ndiro ye raspberries.
Contraindications bheri kudya
- Kurwara kwemabriji chikonzero chekusarudza chikafu chakasiyana kuti uvandudze chimiro chako. Kune rako ruzivo, sitrobheri uye sitirobheni zvakanyatsorambidzwa kune vana vane chikafu chekudya, diathesis.
- Taboo yekutarisa maitiro e berry mune chero misiyano - nhumbu, kuyamwisa, hudiki kana kuchembera.
- Iwe haugone kudya zvakadaro kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchi .
- Hazvikurudzirwi kuti uremerwe uremu nema berries kana uri kusangana nekushushikana kwepanyama kana kwepfungwa.
- Iwe haufanire kugara pachikafu chebheri chevanhu vachangobva kuvhiyiwa.
Zvakanakira bheri dhayeti
- Kuwedzera kune chokwadi chekuti nerubatsiro rweichi chikafu iwe unogona kukurumidza kukanda mashoma mapaundi ekuwedzera, iyo berry nzira ine zvakawanda zvakanaka nekuda kwekubatsira kwemabriji pachawo.
- Wese munhu anoziva kuti mabriji ane akawanda mavitamini uye edza kudya akawanda acho panguva yekuibva. Vakadzi vazhinji vemba vanokohwa michero yechando - vanoomesa, kuita chando, kubika uye kuchengetedza majamu. Kana vezvehutano vasina kana chavanopokana nesarudzo mbiri dzekutanga dzemabara, ipapo kurapwa kwekushisa kwemabriji kunovatorera mavitamini akawanda uye multivitamini, akasiyana maronda, mafuta, organic acids, sterols. Naizvozvo, zvine hutano kudya matsva mabriji.
- Strawberries, ayo anoshandiswa zvakanyanya mushanduro dzakasiyana dzebheri kuonda, akapfuma mavitamini (kunyanya mapoka B, C), organic acids (salicylic uye oxalic). Iri bheri rinoonekwa se diaphoretic, rinobatsira kutapudza ropa, kubvisa chepfu, uye kugadzirisa hutumbu microflora. Vitamin C inobatanidzwa mukuporesa nekukurumidza kwemaronda, kusimbisa immune system, uye kugadzirisa mamiriro eganda. Tsvaga zvinhu (potasium, magnesium, calcium) inosimbisa huta, kuvandudza kufema kwemaseru.
- Kudya sitirobheri kunovandudza kugaya. Aya mabriji ane mavitamini C, B1, B2, PP, folic acid, carotene, pectins, uye mamineral salts. Tsvaga zvinhu zviri mumastrawberry (iron, mhangura, zinc, manganese, cobalt) zvinobatanidzwa muhematopoiesis. Uye kubva kumashizha emastrawberry ivo vanogadzirira yakanakisa diuretic infusion.
- Anenge ese ma berries ane hunyoro laxative mhedzisiro. Kuunzwa kwavo kazhinji muchikafu kuchabatsira kumisikidza iko kushanda kwedumbu.
- Vazhinji vakasangana nebheriri kuonda pavari vakaona kuvandudzwa kwemamiriro ezvipikiri (ivo vanomira kufutisa uye kutyora), nekusimbisa bvudzi. Ganda rinowana inokwezva matte mumvuri, chimiro chayo chakaenzana, acne uye acne zvinonyangarika.
- Natural antidepressants, inowanikwa mumabriji mazhinji, inotidzivirira kubva mukugumbuka, kusava nehanya, kusanduka kwemamiriro, uye kumwe kunetseka kwekutya.
- Iko kutapira kwekuzvarwa kwemabriji kunobatsira kudzikisira kushuva kwekubika.
- Iko kushandiswa kwemabriji kunosimudzira kuchenesa kwakapfava kwemitsipa yeropa uye nemuviri wese, nekuti mabriji uye majisi achangobva kusvinwa kubva kwavari anokwanisa kubvisa cholesterol inokuvadza, bile acids uye majusi esimbi.
- Iyo inovandudza kutenderera kweropa uye basa reiyo yemoyo system. Iwo akakosha maoiri anowanikwa mumabriji ane inobatsira pamagadziriso eropa.
Kukanganisa kwekudya bheri
- Iyo bheri yekudya menyu mune akawanda akasiyana haasati akaenzana zvakakwana. Pakati pese, nyanzvi dzezvokudya uye vanachiremba vanokurudzira kushandisa majiroji zvine mwero. Kuwedzeredza kwavo mukudya kunogona kukonzera kupaza kwegadziriro yekugaya, kurwara.
- Organic acids kubva kumabriji ine mhedzisiro yakaipa pamazino - enamel rezino rakashatiswa, caries uye zvimwe zvinetso zvemumuromo zvinoumbwa. Naizvozvo, usakanganwa kukwesha mazino ako kana kusuka muromo wako kwazvo mushure mekudya michero.
- Kutevedzera mitemo yekudya kuchakubatsira kurasikirwa nemapaundi mashoma, asi iwe ungangodaro usakwanise kudzikira uremu zvakanyanya mune imwe kosi yekudya.
- Iyo yekudya bheri ndeye mwaka. Bheri rega rega rine nguva yaro yekukasikira munzvimbo yakasarudzika. Iko kushandiswa kwekupinza zvipo zvechisikigo, kutanga, kucharova chikwama, uye chechipiri (zvinotonyanya kukosha), zvinogona kukuvadza mamiriro ehutano. Kazhinji, kuitira kuchengetedza zviri nani uye kutakurwa, majikiji anorapwa nezvinhu zviri pachena zvinokuvadza. Zviri nani kudya michero mitsva inokura munharaunda yako.
Kudzokorora kudya kwe berry
Iwe unogona kuita kudzokorora chero vhezheni yeiyo bheri kudya mumwedzi.