Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 670 Kcal.
Kuverenga kurudziro yenzira dzakawanda dzakakurumbira dzekuderedza uremu, zvinoita sekunge chimiro chakatetepa chinonakidza chinodhura. Zvechokwadi, kazhinji kuitira kuti uite maererano nemitemo yezvokudya, kwete zvigadzirwa zvebhajeti zvinodiwa. Muchokwadi, iwe unogona zvakanyanya kushandura muviri pasina kurova chikwama, asi, pane zvinopesana, zvakare kuchengetedza mari.
Zvokudya zvakachipa
Kana iwe uchida kuderedza uremu zvakachipa uye uchifara, hongu, unogona kutendeukira kune mono-kudya kwakavakirwa, toti, oatmeal kana buckwheat kuti ubatsirwe. Kuenzaniswa nezvimwe zvigadzirwa zvekudya, kudya chete zviyo izvi kwevhiki kuchava mafaro asingadhure. Uye kana uine chikamu chako chemunda, hazvina mari here kudya, semuenzaniso, maapuro akarimwa pairi? Asi, sezvaunoziva, mono kudya haisi iyo yakanyanya hutano nzira yekuderedza uremu. Zviri nani kuti uswedere kusarudzwa kweiyo yakachipa uremu nzira nekungwarira.
Isu tinokukurudzira kuti ubatanidze zvinotevera zvishuwo uye ugadzire chikafu-chekudya kuitira kuti chikafu chisakanganisa kana mamiriro ako emari kana hutano hwako nekugara zvakanaka. Nenzira, unogona kudzikisa uremu zvakanyanya. Ivo vakaenda 4-5 kilograms muvhiki vanozosimbisa izvi kwauri. Zvirinani kusagara pane ino nzira kweanopfuura mavhiki maviri akateedzana.
Izvo zvinodikanwa kusiya mafuta uye zvakakwirira-koriori chikafu, kusanganisa akasiyana maswiti uye mapeke. Unotenderwa chete kusiya zvidimbu zvidiki zve rye kana chingwa chezviyo chakazara pazuva. Inokurudzirwawo kuti utumidze chikafu chakachekwa, svutugadzike pasi pekurambidzwa (apo iwe uchikwanisa kuisa munyu madhishi acho), chikafu chinopfungairwa.
Nheyo yezvokudya inofanira kuva zviyo, michero, miriwo. Zvakanaka kana nguva yekudya ichienderana nemwaka wekuibva wemichero inoshandiswa pakudya. Muchiitiko ichi, zvose mutengo uye hutano hwezvigadzirwa zvichabatsira chete. Dzimwe nguva hazvibvumirwi kuwedzera menyu (uye kunyange inodiwa) nehove uye nyama yakaonda. Zvakadaro muviri unodawo zvekuvakisa. Nyanzvi dzinokurudzira kudya pane yakachipa chikafu kane pazuva, kumisa menyu nenzira yekuti kune 3 chikafu chikuru uye 1 diki snack iri pakati pemangwanani uye masikati. Bvisa chikafu mushure memaawa 18-19 (yakanyanya - 20:00 kana iwe ukaenda kunorara zvakanyanya). Zvikasadaro, nzira yekurasikirwa uremu inogona kuderera zvakanyanya.
Zvinokurudzirwa kuti kwete kune yakasimba kofi uye tii uye, chokwadika, zvidhakwa uye zvinotapira zvinwiwa panguva yekuremerwa. Muchiitiko ichi, zvakakodzera kushandisa mishonga, tii yakasvibira isina zvinotapira, majusi asina kutapira (dzimwe nguva) uye huwandu hwakakwana hwemvura yakachena isina-kabhoni. Izvi zvichave nemhedzisiro pane metabolism uye kubatsira kudzikamisa chishuwo chakasimba, kudzivisa kumwe kudya kwakanyanya. Chokwadi, pakati pezvimwe zvinobatsira, iro mvura rakadhakwa rinozadza dumbu.
Muenzaniso wekudya pane yakachipa kudya kwemazuva gumi
Day 1
Kamangwanani
Snack: girazi remafuta mashoma-kefir.
Kwekudya kwemasikati: 300 g yakapusa muto wemuriwo isina kukangwa uye 2 zvidiki zvidimbu zvezviyo.
Kudya kwemanheru: saladhi, izvo zvinosanganiswa kuti zviite chena kabichi, karoti, maapuro, hanyanisi; zai rimwe rakabikwa huku.
Day 2
Kudya kwemangwanani: 200 g yemupunga porridge yakabikwa mumvura.
Snack: yakabikwa zai.
Zvokudya zvemasikati: sopu yemiriwo yakagadzirwa kubva kune zvisiri-starchy zvigadzirwa (kusvika 300 g); iwe unogonawo kudya 1-2 rye kana chingwa chezviyo.
Kudya kwemanheru: senge Muvhuro, iwe unofanirwa kudya muchero uye michero yemuriwo yakatsanangurwa pamusoro, chete pachinzvimbo chezai unofanirwa kunwa girazi kefir.
Day 3
Kudya kwemangwanani: 1 yakabikwa huku zai (unogona kuibika mupani, asi pasina kuwedzera mafuta).
Snack: girazi kefir.
Kwekudya kwemasikati: muto wemuriwo uye chimedu chechingwa che rye.
Kudya kwemanheru: saradhi yagara ichizivikanwa yekudya kwemanheru uye kusvika ku200 g yehakwkwheat yakabikwa mumvura.
Day 4
Kudya kwemangwanani: 150 g yemusanganiswa wemakarotsi akasviba nemaapuro, pamwe nekuwedzera kwe1 tsp. muriwo (ndoda maorivhi) mafuta.
Snack: girazi kefir.
Kwekudya kwemasikati: 300 g yemuto wemuriwo; chimedu chechingwa chezviyo, icho chinotenderwa kupa yakaderera-mafuta chizi kana rukoko rwecottage cheese, matomatisi zvidimbu nemishonga.
Kudya kwemanheru: 130-150 g yakaderera-mafuta kottage chizi nemapurpiti eimwe grapefruit.
Day 5
Kudya kwemangwanani: yai rakabikwa; grated apuro (ingangoita 150 g), iyo inokurudzirwa kudyiwa pamwe nekuwedzerwa kwechikamu chidiki chemafuta emuorivhi.
Snack: girazi kefir.
Kwekudya kwemasikati: 300 g yemuto, uyo nhasi unogona kugadzirirwa manoodles mumuto wehuku; kabichi uye apple saladi.
Kudya kwemanheru: 150 g yechingwa chakabikwa kana chakabikwa chisina ganda huku uye chipande cheupfu hwe rye chingwa.
Day 6
Kudya kwemangwanani: oatmeal kana shuga-isina muesli ine zvidimbu zvemaapuro (ese akakosha kurungwa ne 1 teaspoon yemafuta emuorivhi).
Snack: girazi remuchero muto usina shuga.
Kwekudya kwemasikati: anenge 150 g yehwahwa hwakabikwa mumvura; 300 g muto wakavakirwa padomasi, 1-2 zvidimbu zvechingwa chezviyo (kunyanya pre-yakaoma).
Kudya kwemanheru: 200 g yebhakkwheat isina-starchy miriwo yakabikwa mumvura.
Day 7
Kudya kwemangwanani: Unesweetened muesli kana oatmeal (unogona kuwedzera maapuro mashoma kana zvimwe zvisiri-starchy michero / maabriji kwavari).
Snack: girazi kefir.
Kwekudya kwemasikati: 250 g yehove dzakaonda, dzinogona kubikwa mumuto unotapira nhasi; chimedu chechingwa che rye.
Kudya kwemanheru: akati wandei epakati-saizi mbatatisi mumaunifomu pamwe nehering yakabikwa (inosvika 150 g).
Day 8
Kudya kwemangwanani: 200 g emaapuro akachekwa nemafuta emuorivhi.
Snack: girazi remuto wemaapuro, kunyanya ichangobva kusvinwa.
Kwekudya kwemasikati: inosvika mazana matatu emazana e-yakaderera-mafuta sosi yemadomasi ine 300-30 g yechingwa chezviyo, icho chinogona kuzorwa nemafuta epasi cottage chizi mune shoma shoma, yakashongedzwa nezvidimbu zvematomati nyowani nemishonga.
Kudya kwemanheru: musanganiswa wakagadzirwa kubva ku200 g yemabheet akabikwa (akachekwa kana akachekwa akachekwa), 50 g yemadnuts (akachekwa akachekwa); 1-2 zvidimbu zvechingwa che rye.
Day 9
Kudya kwemangwanani: muesli kana oatmeal ine michero yakasanganiswa neiyo shoma yemafuta emuorivhi.
Snack: girazi kefir.
Kwekudya kwemasikati: nyama isina mafuta nemiriwo, yakabikwa muchoto kana yakabikwa (iyo yakazara chikamu haifanirwe kudarika 250 g).
Kudya kwemanheru: yakabikwa mbatatisi uye sauerkraut (unogona kuzvibika zvese pamwe chete, kurema kusvika 250 g).
Day 10
Kudya kwemangwanani: grated apuro uye karoti, yakavhenganiswa ne1 tsp. maorivhi (kusvika ku150 g); zai rimwe rakabikwa huku.
Snack: hafu yegirazi yeiyo yakasarudzika yogati isina kugadzirwa.
Kwekudya kwemasikati: shoma shoma yemuriwo muto; chimedu chechingwa che rye; 200 g yemupunga, kwaunogona kuwedzera zvishoma prunes uye apricots akaomeswa.
Kudya kwemanheru: nhasi zvinotapira - 15 g yetirokoreti yakasviba ine cocoa yemukati inosvika 70% kana 1 tbsp. l. huchi chaihwo.
chitsamba… Menyu sarudzo dzinobvumidzwa kusiyana. Chinhu chikuru ndechekutevera zvimiro zvese zveichi chikafu uye kwete kupfuura zvinofungidzirwa zvemakoriori ezviri pamusoro apa zvakarongedzwa kudya.
Contraindications yechikafu chinodhura
- Sezvo chikafu chinodhura hachina kusiyana mukuomarara kwemitemo uye, kazhinji, chirongwa chakaringana, hachina zvinopesana zvakawanda.
- Hazvikurudzirwe kuti ubate chete pamberi pechirwere chisingaperi panguva yekuwedzera, kusagadzikana kwechero chirwere chinorumbidzwa (asi, sekutonga, vanogona kutsiviwa nevamwe), panguva yekuzvitakura nekuyamwisa.
- Kutaurirana nachiremba usati watanga hupenyu hwakachipa chero zvodii hakuzove kwakanyanya.
Zvakanakira Kudya Kwakachipa
- Kudya kwakachipa kune zvakawanda zvakanaka. Pakati pavo, tinocherekedza kushanda kwayo, kuita kwakanaka maererano nehuremu, zvakakwana kupa kwemuviri nezvinhu zvakakosha pakuita kwese kushanda.
- Ukasagara pakudya panguva yakurudzirwa, hazvizokanganisa hutano hwako nehutano.
Kukanganisa kwekudya kwakachipa
- Mamwe mapoka ezvikafu anorambidzwa nemitemo yekudya, uye zvinogona kunge zvisiri nyore kuti vadikani vavo vagare vasina ivo pachikafu chose (kana vachida kudzikira uremu zvakanyanya).
- Zvakare, vanhu vakabatikana vanogona kunge vasina kukodzera chikafu chakachipa nechikonzero chekuti iwe uchatombofanira kushandisa imwe nguva mukicheni kugadzira chikafu (kunyange hazvo menyu yekudya isingareve kubika pamusoro pemidziyo yakaoma).
Kushandisazve chikafu chakachipa
Kana wanga uri pane kudya kwakachipa kwemazuva gumi kusvika gumi nemana, hazvikurudzirwe kuti uzvidzokore kwemwedzi miviri. Kana iwe wanga uri pane kudya kwechinguva chipfupi, kumbomira kunogona kupfupikiswa zvishoma, asi zviri nani kuti usatange futi kanenge mazuva makumi maviri kusvika makumi matatu.