Kudya kwezviyo, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 610 Kcal.

Chikafu chekudya ndechimwe chezvakavimbika, zvinogutsa uye zvinyoro, asi panguva imwechete inoshanda, nzira dzekushandura muviri. Mishonga mikuru yevhiki (kureva, kwenguva ino yakagadzirirwa) ichava zviyo zvakasiyana-siyana (buckwheat, oats, mupunga kana mupunga, mapira).

Kwemazuva manomwe ezvekudya-hupenyu, unogona kurasikirwa anosvika mashanu makirogiramu asina basa kumuviri. Nzira yekudya zviyo kuti uderedze huremu?

Zviyo zvekudya zvinodiwa

Kudya uku kwakasiyana nezvimwe zvinoenderana nezviyo mukuti iwe haufanire kunamatira kune mono-chikafu. Iwe unogona kuita kuti kudya kwako kuve kwakasiyana-siyana uye panguva imwechete kubvisa uremu husingadiwe.

Ehe, kurambidzwa kwekudya hakuna kuchengetedzwa. Kuti uremu hubudirire, zvinofanirwa kudzivirira munyu, shuga, mafuta nezvimwe zvinowedzera mafuta, pamwe nezvinwiwa zvine doro.

Zviyo zvese zvinofanirwa kubikwa mumvura. Nenzira, kwete zviyo zvese zvinotenderwa kupedzwa. Zvinokurudzirwa kuramba jena jena, semolina, chero zviyo zviyo ipapo.

Hwaro hwekudya iporoji. Unogona kuvawedzera nekashoma kefir (yakaderera mafuta kana yakaderera mafuta), mukaka, yakasikwa yogati isina zvinowedzerwa, yakaderera-mafuta cottage chizi, isiri-starchy michero, yemuriwo muto, 1-2 tsp. huchi chaihwo pazuva. Zvinokurudzirwa kuramba zvimwe zvekudya panguva yechikafu chezviyo.

Iwe unofanirwa kudya katatu pazuva, uchiramba chikafu 3-4 maawa usati warara. Edza kunwa mvura inokwana pakati pekudya (girini nemakwenzi emakwenzi zvinogona kushandiswa). Kuti usanyanya kudya, usapfuure anopfuura 50 g yezviyo (zvichireva huremu hwezviyo zvakaomarara) panguva uye uchiwedzera icho nechikafu chiri pamusoro. Kuti uchengetedze nguva pakubika, unogona kushandisa chibage chimwe chete zuva rega rega, kana unogona kusanganisa zviyo zvine hutano.

Zvishoma nezvishoma wedzera chikafu chitsva pakudya kwako paunenge uchisiya chikafu chezviyo. Kutanga, wedzera huwandu hwemichero uye utange miriwo isina-starchy, ipapo maruva (soy inogoneka). Mushure maizvozvi, zvinobvumirwa kuwedzera kudya nehuwandu hwekottage cheese uye zvimwe zvigadzirwa zvemukaka zvakaviriswa, uyezve nenyama yakaonda nehove. Inokurudzirwa kudzikamisa zvinotapira uye zveupfu zvigadzirwa muhupenyu hwemashure ekudya. Zvikasadaro, zvisinei kuti wakaderera sei uremu, uremu hwakawandisa hunogona kudzoka zvakare.

Pamusoro pechikafu chakatsanangurwa chezviyo, pane zvimwe zvingasarudzwa. Semuenzaniso, hunyanzvi hwekuwedzera kefir (yakagadzirirwa kwemazuva matatu), zviyo-miriwo uye zviyo-muchero (unogona kugara pazviri kwemazuva mashanu), chikafu chinoburitsa zviyo (chinogara mazuva 3-5). Iko kune zvakare hunyanzvi hwaBrad Peet, iyo inobatsira mutambi iyeye kushandura muviri (aya mazuva mashanu ekutsanya anoenderana nezviyo). Iwe unogona kuwana zvimwe pamusoro pezvikafu zvavo mumenu iri pazasi. Saka sarudza mhando yaunoda uye enda kune akakwana chimiro.

Zviyo zvekudya menyu

Anofungidzirwa mugove wezviyo kudya kwevhiki rimwe

Day 1

Kudya kwemangwanani: mapira pamwe nekuwedzera kwe1 tsp. uchi.

Kwekudya kwemasikati: buckwheat porridge; girazi remukaka.

Kudya kwemanheru: mapira porridge; imwe yogati yakasikwa.

Day 2

Kudya kwemangwanani: mapfunde porridge.

Kwekudya kwemasikati: mupunga; girazi remukaka.

Kudya kwemanheru: mapira porridge ine grated apuro.

Day 3

Kudya kwemangwanani: oatmeal nemaapuro zvidimbu.

Kwekudya kwemasikati: mupunga negirazi remuriwo muto.

Kudya kwemanheru: mapira porridge; anenge 100 g yekottage chizi.

Day 4

Kwemazuva ese, zvinokurudzirwa kudya 150 g yemupunga mune 500 g yemapuro akasanganiswa neiyo shoma nyowani yakasvinwa muto wemonimu.

Day 5

Kudya kwemangwanani: bhari porridge ine 1 tsp. uchi.

Kwekudya kwemasikati: mupunga negirazi remuriwo muto.

Kudya kwemanheru: buckwheat; orenji kana chimwe chibereko checitrus.

Day 6

Kudya kwemangwanani: buckwheat negirazi kefir.

Kwekudya kwemasikati: buckwheat uye nezve 200 ml yemuriwo muto.

Kudya kwemanheru: mupunga porridge uye girazi kefir kana 50 g yekottage chizi.

Day 7

Kudya kwemangwanani: mapira negirazi remukaka.

Kwekudya kwemasikati: buckwheat uye girazi remuriwo muto.

Kudya kwemanheru: oatmeal ne grated apple pamwe nekuwedzera kwe1 tsp. uchi.

Kugoverwa kwechikafu chezviyo nekefir

Kudya kwemangwanani: chikamu chephiriji rakapiswa (100 g rakagadzirwa) pamwe nekuwedzeredzwa kwemafuta mashoma kefir.

Kwekudya kwemasikati: chikamu chimwe chete cheoats yakakungurutswa; 200-250 ml yekefir.

Kudya kwemanheru: 100 gramu chero pariji.

Kudya kwezviyo uye chikafu chemuriwo

Kudya kwemangwanani: 100 g yeoats yakakungurutswa.

Kwekudya kwemasikati: 50 magiramu emupunga uye kushumirwa kwesaladi kubva kune isiri-starchy miriwo nemiriwo.

Kudya kwemanheru: anosvika 100 g yechigamba chegorosi.

Kudya kwezviyo-michero chikafu

Kudya kwemangwanani: 100 g yeoatmeal uye grated apple.

Kwekudya kwemasikati: 2 maapuro uye mashoma mashupuni ebhakkwheat.

Kudya kwemanheru: 50 g oatmeal porridge.

chitsamba… Kana uchida, unogona kurumwa nemichero yemicitrus pakati pekudya kukuru.

Kudya kwezviyo kuburutsa chikafu

Kudya kwemangwanani: 100 g yephorji raunofarira uye zai 1 rakabikwa.

Snack: Iwo mashoma eisina-starchy miriwo.

Kwekudya kwemasikati: 50 g yeiyo yakabikwa buckwheat ine yakabikwa beet saladhi.

Kudya kwemanheru: girazi rekefir uye mapuni maviri eporiji, aunoda.

Chikafu chaBrad Peet Cereal

Kudya kwemangwanani: muesli isina kusvibiswa (3-4 tbsp. L.) Nekuwedzera kweashoma mabriki, akarungwa neyakaghurwa yogati kana kefir mune shoma shoma.

Chechipiri mangwanani emangwanani: musanganiswa wewaunofarira uchangobva kusvinwa muto uye yakasikwa yogati.

Kwekudya kwemasikati: stew, iyo inokurudzirwa kugadzirwa kubva bhero mhiripiri, hanyanisi, celery, pizi.

Snack: zvidimbu zvidiki zvehuku yakabikwa yakabikwa.

Kudya kwemanheru: mashoma ematafura emupunga pamwe nekuwedzeredzwa kweapuro.

Contraindications kune chikafu chezviyo

Hazvina mhosva kuti chikafu chezviyo chingaratidzika kuva chakareruka sei kwauri, kuchine zvimwe zvinopesana nazvo.

  • Izvo hazvifanirwe kuve neruzivo neavo vane chirwere chechiliac (chirwere checliac).
  • Vanhu vane chero mhando yemukati kana yemudumbu chirwere vanogona kungoenda kuchikafu chezviyo kana ichibvumidzwa neye gastroenterologist.
  • Kutaurirana nenyanzvi inokwanisa, hongu, mune chero mamiriro ezvinhu hakuzove kwakanyanya.

Zvakanakira chikafu chezviyo

  1. Zviyo zvinobatanidzwa mukudya izvi sosi yakakosha yefaibha uye zvinhu zveBallast izvo zvinonatsa uye nekuchenesa matumbu kubva pazvinhu zvinokuvadza.
  2. Zvave zvichiratidzwa nesainzi kuti vanhu vane dhayeti ine kanosvika 3-4 servings yezviyo pavhiki vane 20% zvishoma mukana wekutarisana nezvirwere zvemoyo wemwoyo. Nekudaro, zvisinei kuti urikuda kuonda here, kuunza zviyo muchikafu zvinokurudzirwa kuti ubatsire muviri uye nekuvandudza hutano.
  3. Zvakare, zviyo zvakapfuma mune dzakasiyana antioxidants, zvicherwa uye zvinovaka muviri. Vane maitiro akanaka pane kushanda kwechiropa, kuchenesa madziro emidziyo yeropa, kubatsira kudzikamisa huwandu hwecholesterol, kudzivirira kuisa munyu, uye kubatsira kudzivirira kupererwa neropa uye mamwe matambudziko mazhinji ehutano. Zviyo zvine mhedzisiro inobatsira pakushanda kwemudumbu, zvichibatsira chikafu kuti chinyurwe zviri nani, kubvisa matambudziko ekuzvimba uye ezvigaro.
  4. Izvo zvinhu zvinowanikwa muzviyo zvine zvazvinoita pakuonekwa kwemunhu. Ganda rinova noutano uye nyowani, huwandu hweacne uye kumwe kuratidzwa kusingafadzi kwakaderedzwa zvakanyanya, vhudzi nezvipikiri zvinowedzera kusimba.
  5. Kudya kwezviyo pachako kunowanzo kuve nyore (zvese zvepfungwa uye zvemuviri). Iko hakuna kunzwa kwenzara, uye, nekudaro, iyo chishuwo chekubva pahunyanzvi uye kukanda pane zvinonaka zvinorambidzwa.
  6. Zviyo zvakasiyana-siyana uye zvigadzirwa zvekuwedzera zvinokutendera kuti uite menyu kufinha uye usaneta nemhando imwechete yechikafu chinopihwa. Nekuda kwekuti zviyo zvinonyatsozara nesimba, kuneta, kusafarira, kushaya simba uye kumwe kudya kunofadza hazvizoshanyi kwauri. Saka, kana uchida, iwe unogona kutamba mitambo, iyo inongokurumidzira maitiro ekuderedza uremu uye kuita kuti iwe usango slimmer, asiwo unokodzera.
  7. Kudya kwezviyo kunomhanyisa maitiro emagetsi, uye izvi, zvakare, zvinowedzera mukana wekuchengetedza huremu hunowanikwa mushure mekuderedza uremu uye kunakirwa nemhedzisiro yakawanikwa kwenguva yakareba.
  8. Izvo zvakare zvakanaka kuti tekiniki inobvumidza iwe kuchengetedza mari. Zviri pachena kuti zvakachipa kudya zviyo pane kuwanda kwezvigadzirwa zveprotein.
  9. Imwe mukana wekudya wezviyo ndeyekuti haitore nguva yakawanda kugadzirira chikafu. Iwe unogona kuzvipira kune iro rinopa mubayiro chiitiko.

Kukanganisa kwechikafu chezviyo

Kunyangwe paine kukosha kwezviyo, pakudya kwezviyo, panogona kunge paine kushomeka kwezvinhu uye zvinhu zvinodiwa pakuita kwese kushanda kwemuviri (kunyanya, nekuda kwekukanganiswa kukuru kwekugadzirwa kweprotein). Kuti udzivise izvi, hazvizove zvisina basa kutora vhitamini uye mamineral yakaoma.

Kudzokorora chikafu chezviyo

Izvo hazvikurudzirwe kutevedzera kune chikafu chezviyo kanopfuura kaviri pagore, uye zvinokurudzirwa kuchengetedza kumbomira pakati pekudya kutenderera kweinenge 2-3 mwedzi.

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