Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 550 Kcal.
Iwe wakambonzwa kuti makabhohaidhiretsi, kunyanya chingwa, muvengi akaipisisa. Vanhu vazhinji vari kurasikirwa nehuremu vanogutsikana kuti kuti vaderedze mafomu, zvakakosha kusiya zvigadzirwa zvine hupfu. Asi Olga Raz, nyanzvi yezvekudya muIsrael, akaronga kudya-kwechingwa kunoisa kusava nechokwadi kwakanyanya pakutenda kwakakurumbira uku.
Chingwa Chikafu Chinodiwa
Vanhu vazhinji havakwanisi kupedzisa izvi kana kuti kudya nekuda kwekurambidzwa kwekushandiswa kwezvigadzirwa zveupfu pairi. Havangozvidzvinyiriri vasina chingwa, kunyange kudya chikamu chinopenya chezvokudya zvakakodzera. Munyori wenzira yechingwa, Olga Raz, akatungamira chidzidzo chesainzi, chakaitwa mune imwe yemakiriniki muTel Aviv. Chinangwa chekuedza uku chaive chekunyora runyoro rwezvekudya zvinosimudzira manzwiro. Serotonin inogara iripo muropa revanhu, iyo inowanzonzi hormone yekufara. Mafungiro edu zvakare anoenderana nemwero wayo. Mukati mekudzidza, zvakaonekwa kuti chiyero che serotonin chinodonha zvakanyanya muvanhu vakawanda vane kudya kweprotein yakawanda uye, zvakasiyana, inomuka patinopa muviri makhahydrates anodiwa. Ichi ndicho chikonzero zvakaoma kune vanoda masiwiti kuti vagare pane zvakasiyana-siyana zvekudya. Zvisinei, masiwiti ane serotonin ane macalorie akawandisa, zvichiita kuti zviome kuderedza uremu. Asi muchingwa, iyo inewo yakakwana yehomoni yekufara, pane zvishoma makorikori.
Iyo yakakosha musimboti Kudya kwechingwa chaOlga Raz - kurambidzwa kushivirira kwenzara Iye anovandudza nzira nenzira inogutsa anosimbirira kuti zvakakosha kukanganwa nezvekunzwa kusingafadzi uye nekupa muviri chikafu kazhinji (anenge maawa ese 3-4). Iyo yese seti yezvikafu zvinotenderwa inofanirwa kuve yakakamurwa nezuva uye ichidyiwa mune angangoenzana zviyero.
Paunenge uchisarudza chingwa chekudya kwako, edza kumira pane yakaderera-macalorie marudzi. Zvinokurudzirwa kuti hapana anodarika zana macalorie pa100 g yechingwa. Vakadzi vanogona kudya kusvika ku 50-10 zvimedu zvechingwa pazuva, varume - kusvika gumi nematanhatu. Pakudya, zvinokurudzirwa kushandisa rye, dema, chingwa chakazara kana chingwa chekudya. Iyo hunyanzvi, zvisinei nekoriori zvemukati, inoda kusadzikwa kwekubheka uye nezvingwa zvakasiyana siyana kubva mukudya, izvo zvine yakakwira glycemic index, inotungamira mukusvetuka mumashuga eropa.
Chingwa chinogona kuzorwa netaundi yakatetepa yemuriwo caviar, pasita yakavakirwa paavocado, ketchup kana mustard, yakaderera-mafuta curd chizi. Kamwe pazuva, iwe unofanirwa kudya michero, kunyanya isiri-starchy mhando. Ive neshuwa yekunwa rinenge imwe nehafu litita yemvura yakachena zuva nezuva. Iwe unogona zvakare kunwa mhando dzakasiyana dzetii dzisina zvinotapira, zvakagadzirwa nemajusi miriwo, kapu imwe yekofi isina shuga (kunyanya mangwanani). Kune avo vasina kugadzikana vasina michero kana majusi emabriji, unogona kubvumira hafu yegirazi rechinwiwa chako chaunofarira pazuva, asi zvichienderana nekusiiwa kwechikamu chakakurudzirwa chemichero kubva pakudya pazuva iro.
Edza kuita hwaro hwechikafu chako, mukuwedzera kune chingwa, dzakasiyana miriwo. Idye ivo mbishi, bika, sadza, bika, chiutsi. Chinhu chikuru hachisi chekufumura kurapwa kwekupisa uye usazvipinza mumafuta ane mafuta anowedzera.
Zuva rega rega unoda kudya anenge 200 g emukaka wakaderera-mafuta akaviriswa (mukutanga, cottage cheese, kefir, yakabikwa yakabikwa mukaka).
Katatu pasvondo, kudya kumwe kwechingwa (ndiko kuti, zvidimbu 3-4) kunogona kutsiviwa nepuroteni chikafu - chidimbu chidiki chenyama yakaonda, hove kana hove. Unogona zvakare kudya zai rimwe huku katatu pavhiki.
Sweets, chero chikafu chine shuga, nyama ine mafuta, michero ine macalorie akawanda, doro, ruomba, mafuta enguruve, nyama inoputa, zvakare zvine chikafu uye chikafu chakachekwa, chikafu chinokurumidza chinorambidzwa panguva yekudya kwechingwa.
Kugara pakudya kwechingwa kunobvumirwa kwemavhiki maviri. Kana mhedzisiro inodiwa ikawanikwa kare, saka unogona kumisa nzira. Mushure mekunge wagutsikana nemufananidzo wako, nhanho yekubatanidza mhedzisiro inotanga. Kuti kuedza kwako kusakurumidza kupera, kweinenge vhiki imwe chete, zvingwa zvechingwa zvinofanira kutsiviwa neimwe yemisiyano yezvokudya yakanyorwa pazasi. Saka, kamwechete kana kaviri pazuva, panzvimbo yezvimedu zvishoma zvechingwa, unogona kudya: chikamu chepasta yakasimba, mupunga kana buckwheat (chikamu chinoreva kwete kupfuura 2 g yezvigadzirwa zvakapedzwa); girazi remarimu; mbatatisi yepakati chero ipi zvayo kunze kwekukangwa; 200 hura duku yechibage 1 tbsp. l. muesli pasina shuga kana 2 tbsp. l. oatmeal nguva dzose.
Nyanzvi yezvehutano inonyatsopesana nekubatanidzwa kwemafuta, bota, doro, mafuta ane sauces uye zvimwe zvakakwirira-koriori chikafu mukudya izvozvi. Asi huwandu hwemichero pamenyu hunogona kuwedzerwa zvakati. Kana iwe uchinyatsoda doro, unogona kutenga girazi rewaini yakaoma, asi kwete zvakare. Kana iwe usingakwanise kuramba zvinotapira, sarudza chikafu chakagadzirirwa vanhu vane chirwere cheshuga. Iwo akadzika macalorie uye ane yakaderera glycemic index. Ehe, tora ivo muzvidimbu zvidiki futi.
Sekureva kweongororo dzevanhu vakasangana nechingwa chikafu pavari, 2-3 mamwe mapaundi anodyiwa pasvondo. Nekuwandisa kunoonekwa kwehuremu hwemuviri, kurasikirwa kwacho kunogona kunge kuchinyatso kuoneka.
Kutevedzera muenzaniso wezvakadyiwa naOlga Raz, dzimwe nzira dzakagadzirwa, umo chingwa chinotamba chinzvimbo chakakosha mukudya. Semuyenzaniso, Kudya pane chingwa nhema uye pachena mvura… Kudya kwechikafu, icho chinokurudzirwa kuti chigare kwemazuva asingasviki masere, kunosanganisira kushandiswa kwechingwa chemhando yakadomwa, yakaderera-mafuta kefir, oatmeal, shoma shoma yakasimba isina sarufa yemafuta ane hushoma, zvemukati nyama kana hove. Nemaitiro aya, unogona kurasikirwa 8-3 kg.
Kune zvakare chingwa uye kefir kudyanehurongwa hwakanyanya hwechikafu. Iwe unogona kugara pairi kwevhiki, uye inokwana 500 g yehuremu hwakawandisa inofanirwa kusiya muviri zuva nezuva. Unogona kudya litre kefir (yakaderera-mafuta kana yakaderera-mafuta) uye inosvika ku250 g yechingwa che rye zuva nezuva.
Muenzaniso wekudya kwechingwa chaOlga kamwe pasvondo
Kudya kwemangwanani nguva dzose zvakafanana: chikamu chechingwa, unogona kuparadzira chero zvigadzirwa zvaunoda (mhando dzakabvumirwa dzakanyorwa pamusoro).
Muvhuro
Snack: orenji.
Kwekudya kwemasikati: zai rakabikwa uye chikamu chechingwa.
Manheru snack: saladhi yemagaka, radish uye madomasi.
Kudya kwemanheru: chikamu chechingwa.
Kwemanheru kechipiri: girazi rechisikama yogati.
Chipiri
Snack: grated karoti.
Kwekudya kwemasikati: yakabikwa nyuchi yemombe ine stewed kabichi.
Kudya kwemasikati: chikamu chechingwa.
Kudya kwemanheru: girazi re yogati kana kefir.
Chirairo chechipiri: apuro.
Chitatu
Snack: mashoma plums.
Kwekudya kwemasikati: zai rakabikwa uye chikamu chechingwa.
Masikati snack: stew yemakarotsi, madomasi uye zucchini.
Kudya kwemanheru: chikamu chechingwa.
Kwemanheru kechipiri: girazi kefir.
China
Snack: 200 ml isina yogati.
Kwekudya kwemasikati: cucumber-tomato saradhi nechidimbu chehove dzakabikwa.
Kudya kwemasikati: chikamu chechingwa.
Kudya kwemanheru: saladhi yemuchena mutsva kabichi uye akasiyana magidhi.
Kwechipiri chirariro: peya kana akati wandei mapichisi.
Chishanu
Snack: hafu yemuzambiringa.
Kwekudya kwemasikati: chikamu chechingwa.
Manheru snack: karoti uye zucchini stew.
Kudya kwemanheru: chikamu chechingwa.
Kwemanheru kechipiri: girazi reiyo yogati.
Mugovera
Snack: saladhi yemagaka, tomato uye celery.
Kwekudya kwemasikati: yakabikwa huku zamu uye yakabikwa broccoli.
Kudya kwemasikati: chikamu chechingwa.
Kudya kwemanheru: girazi remukaka wakabikwa wakabikwa kana yogati.
Kwemanheru kechipiri: mana apurikoti.
Svondo
Snack: kabichi uye cucumber saladhi.
Kwekudya kwemasikati: zai, rakabikwa kana kubikwa mupani isina mafuta.
Manheru masikati snack: hafu yemuzambiringa.
Kudya kwemanheru: chikamu chechingwa.
Kwemanheru kechipiri: girazi kefir.
chitsamba... Paunenge uchigadzira saradhi kubva kumiriwo mitsva, pamwe nekubira zvigadzirwa izvi, unogona kuwedzera mafuta emuriwo (zvichida omuorivhi).
Kudya chikafu pachingwa nemvura
Kudya kwemangwanani: chikamu cheoatmeal yakabikwa mumvura; chimedu chechizi.
Kwekudya kwemasikati: chimedu chehuku yakabikwa kana yakabikwa kana hove; chingwa chitema muhuwandu hwakakosha kugutsa nzara.
Kudya kwemanheru: kusvika ku200 g yechingwa nhema uye kusvika pamamirimita 500 ekefir.
Muenzaniso wekudya kefir-chingwa
Kudya kwemangwanani: 50 g yechingwa uye girazi kefir.
Snack: girazi kefir.
Kwekudya kwemasikati: 100 g yechingwa; girazi kefir.
Manheru masikati snack: 50 g yechingwa.
Kudya kwemanheru: 50 g yechingwa.
Usati waenda kunorara: 200-250 ml yekefir.
Contraindications kune chikafu chechingwa
- Kugara pakudya kwechingwa kunorambidzwa panguva yekuzvitakura uye kuyamwisa, kune vanhu vari pasi pemakore gumi nemasere ekuberekwa, pamberi pechero hosha dzemudumbu uye zvimwe zvirwere zvakakomba.
- Usati watanga kurasikirwa nekurema kwakadai, zvinokurudzirwa kushanyira chiremba kuti ubvunze uye kuongororwa kwakaringana kwehutano.
Zvakanakira kudya kwechingwa
- Chikafu chechingwa chine mabhenefiti mazhinji, kunyanya kana iwe uchifunga nezve nzira iyo yakagadziriswa naOlga Raz. Kurasikirwa nehuremu kupfuura usinganzwe nzara, kupwanya chikafu chinomhanyisa mashandiro emagetsi, uye serotonin muchingwa inobatsira kuchengetedza mamiriro akanaka, vivacity uye simba.
- Kutenda kune zvese izvi, hunyanzvi hunodzivirira kusava nehanya, kurasikirwa kwesimba, kuneta uye zvimwe "zvekudya zvinoyevedza".
- Kudya kwacho kwakaringana zvinovaka muviri uye hakutemese muviri.
- Chingwa (kunyanya dema uye rye) rakapfuma mune zvimwe zvinobatsira zvinhu. Izvo zvinhu zvirimo zvinoshanda sebhurashi rakapfava, kubvisa muviri wehupfu, chepfu, munyu unokuvadza uye nezvimwe zvisina basa zvikamu.
- Chingwa zvakare chinovandudza kunwiwa kwechikafu uye chinopfumisa muviri nefibre inobatsira.
- Ugere pakudya kwakadai, unogona kusevha yakawanda, nekuti chikuru chigadzirwa hachidhuri uye chinodhura.
- Vanhu vazhinji vanoona kuti mamiriro eganda anovandudza zvakanyanya (kunyanya, kutaridzika kwe cellulite kunova kusingaonekwe).
- Izvo zvishuwo zvemabheka zvakaderedzwa uye muviri mutsva unochengetwa zviri nyore mushure mekudya.
Kukanganisa kwekudya kwechingwa
- Nzira yechingwa haisi yekufarira vanhu vasingade hupfu. Kwavari, kudya chingwa chakawanda chiitiko chisingafadzi.
- Kana tikataura nezve sarudzo yekudya iyo yakavakirwa pachingwa uye kefir, iyo monotony yemenyu yayo inogona kufinhwa. Mukuwedzera, huwandu hukuru hwezvigadzirwa zvemukaka zvakaviriswa muzvokudya zvingada nguva dzose "kutaurirana" nechimbuzi.
Kuitazve chikafu chechingwa
Rangarira kuti zvese zvakanaka mushe. Izvo hazvikurudzirwe kutendeukira kune chero echingwa uremu sarudzo sarudzo kanopfuura kamwe chete pamwedzi miviri.