Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 550 Kcal.
Iwe unoda kwete kwete chete kurasikirwa akati wandei makirogiramu, asi zvakare kuti ubatsire muviri nekuubvisa iyo chepfu, chepfu uye nezvimwe zvinokuvadza zvinhu? Chikafu chekuchenesa chichauya kuzonunura, sarudzo dzakasiyana siyana dzave kunyanya kufarirwa.
Kuchenesa Kudya Kunodiwa
Kutanga, tinokurudzira kuti iwe uone kuti njodzi yekuuraya muviri chii, pamusoro pekuwedzera mukana wekuita zvirinani. Kana nhengo dzedu dzikashaiwa simba rekuzvichenesa, tinokwanisa kutarisana nekuneta, kushaya simba, kuneta kunyangwe tisiri kuita chero basa. Zvakare, kana muviri ukavharika, musoro unowanzo kurwadza, majoini anorwadza (aya manzwiro anonyanya kufadza panguva yekurovedza muviri). Kana iwe ukatanga iyi mamiriro, inogona kusvika kune zvakakomba zvakanyanya zvirwere - arthritis, arthrosis, chirwere cheshuga mellitus, kusagadzikana kwemagetsi, uye kuumbwa kwemamota akaipa.
Huru zviratidzo zvekubaya muviri:
- kazhinji misangano nefuru;
- musoro;
- chigaro chave chanyanya kuwanda kana kushoma, ruvara kana hwema hwachinja;
- chisingaperi kuneta;
- kuwedzera kana kudzikira uremu pasina chikonzero;
- ndangariro kutadza, kuderera kwevasungwa;
- kubuda matadza;
- kuona kwakashata;
- kuoneka kwekupuka kwakasiyana siyana, kuoma kwakakomba kana ganda rine mafuta;
- Zvisina kusimba uye zvinopwanya zvipikiri.
Kana iwe ukacherekedza chero cheizvi zviratidzo mukati mako, saka iri ibhero rechokwadi remuviri, uchizivisa kuti chimwe chinhu chakakanganisika nazvo.
Chinokosha chekudya chekuchenesa ndechokubvisa kubva pakudya kwemafuta uye high-calorie foods, shuga nedoro, "zvipo" zvezvokudya zvinokurumidza, pasta yakachena yakapfava, yakabikwa, zvihwitsi, nyama yakasvuta, zvokudya zvine munyu zvakanyanya. Kana ukafunga kuedza nzira iyi iwe pachako, gadzirira kuti panguva yaro iwe uchafanirwa kudya zvakanyanya miriwo nemichero (kutarisa kune zvisiri-starchy zvigadzirwa), zviyo zvakakwana, zvigadzirwa zvemukaka (zvichida zvakaderera-mafuta), legumes. , mbeu nenzungu. Inwa zvinosvika 2 litres emvura yakachena, ichiripo zuva nezuva. Tea inogonekawo, asi pasina shuga yakawedzerwa uye zvinotapira.
Iyo yekutanga vhezheni yemaitiro ekuchenesa inogona kuenderera mberi kweinopfuura vhiki rimwe. Iwe unofanirwa kudya katatu pazuva, uchidya izvi zvekudya zvine mwero. Chinhu chakasarudzika cheichi chikafu chekuchenesa ndechekuti hapana zvekudya zvachose. Zvinokurudzirwa kuti usadye chero chinhu mushure mekudya kwemasikati, kunoitika pasati papfuura maawa 16-17. Kana manheru nzara yakasimba ichikunda, unogona kunwa girazi remukaka kana kefir yemafuta mashoma. Zvinokurudzirwa kuramba chikafu zvachose, kana uchikwanisa, pazuva rekutanga rekudya. Zvinoreva kuburitsa zvakakwana. Kana iwe ukafunga kuzvishingisa, edza kusaisa muviri wako kusimba kwemuviri uye kwepfungwa uye uwane zororo rakawanda. Zviri nani kana iwe ukatanga kudya pazuva rako rekuzorora. Munguva yekuita, zvinokurudzirwa kusiya munyu kana zvakanyanya kudzikisa huwandu hwayo.
Musiyano wechipiri wekudya kwekuchenesa inoonekwa seyakavimbika uye yakachengeteka. Mushure mekutaurirana nachiremba, chikafu chakadai chinogona kuteverwa kunyangwe mumatanho ekutanga epamuviri. Kazhinji, hunyanzvi uhu, sekuzivikanwa, hwakagadzirwa senzira yekugadzirira vakadzi nevarume kubata pamuviri.
Unogona kunamatira kuchikafu kwemazuva gumi nerimwe. Kuti unyatsoita basa, unofanirwa kuiisa nemazvo. Saka, mazuva maviri kutanga kwehupenyu, maererano nenzira yacho, unofanirwa kunwa decoction yembeu yeflakisi usati warara. Zuva risati rasvika kudya, zvinokurudzirwa kuti uite kuburitsa pamiriwo nemichero, ine zvishoma starch. Vanogona kudyiwa mbishi, kubikwa kana zvimwewo, asi pasina kushandiswa kwemafuta nemafuta. Zvese pane izvi uye pane mamwe mazuva, zvinokurudzirwa kuti udye zvishoma, uchipa chikafu kwemaawa 11-2 nguva yekurara. Zvino ngatitarisei kuchikafu pachacho.
Mazuva maviri ekutanga ekuchenesa nzira, unoda kunwa michero kana jisi yemiriwo (kusvika 2 litita pazuva). Zvinoshuvira kuti izvi zvinwiwa zvichangobva kusvinwa. Kana iwe ukatenga zvigadzirwa zvemuchitoro, nyatso tarisa kuumbwa. Panofanira kunge pasina shuga mujusi. Edza kudya sezvinwiwa zvechisikigo sezvinobvira. Pakati pezvakatengwa, jisi uye nectarines zvakagadzirirwa kudya kwevana ndizvo zvakanakisisa sarudzo. Panzvimbo pemajusi, nguva nenguva, inobvumirwa kunwa decoctions yeprunes, apricots akaomeswa, maonde nemimwe michero yakaomeswa yaunoda. Zvakakosha kuti ivowo havana shuga.
Kubva pazuva rechitatu kusvika kune rechishanu, rinosanganisira, huwandu hwemichero nemiriwo yemvura inoderera, asi iwe unogona kuwedzera kudya nemichero nemichero. Zvakanakisa - iva nemangwanani, masikati uye kudya kwemanheru nezvipo zvakasimba zvechisikigo, uye shandisa majusi emasikati tii uye masvutugadzike. Mumwaka wechando, jamu yemichero uye berry uye zvigadzirwa zvechando zvinouya kuzonunura kusiyanisa chikafu. Asi yeuka kuti zvinhu zvose zvinofanira kunge zvisina shuga.
Kubva pazuva rechitanhatu kusvika kumagumo edhayeti, kuwedzera kune chikafu chambotaurwa, unogona kusanganisira miriwo. Kunyangwe matapiri anotenderwa, asi haufanire kutarisisa pairi.
Iwe unofanirwa kusiya kudya kwakanyatsonaka. Zvakanakisisa kuwedzera zvishoma nezvishoma zvigadzirwa izvo zvakamborambidzwa, uye kwete kudzokera kune njodzi dzekudya zvachose. Edza kuchengetedza kudya kwako kune utano uye kuonda.
Kana iri yekudzikira uremu, sekutonga, panguva yekuchenesa kwakadai, angangoita 3-4 makirogiramu asina basa anotiza. Uine huremu hwakawandisa, unogona kuonda uye kusimba. Ehe, zvakawanda zvinoenderana nehunhu hwega hwemuviri, zvikamu zvehukuru uye padanho rekurovedza muviri.
Day 1
Kudya kwemangwanani: maapuro madiki uye girazi remafuta ane mafuta mashoma.
Kwekudya kwemasikati: chikamu chemuriwo kana muchero saradhi, yakarungwa zvishoma nemafuta emiriwo kana zvichidikanwa.
Manheru snack
Day 2
Kudya kwemangwanani: boka remazambiringa uye 200 ml ye yoghurt.
Kwekudya kwemasikati: zvakabikwa zucchini uye isiri-starchy yemiriwo saladhi.
Manheru snack: saladhi yemagaka uye bhero mhiripiri.
Day 3
Kudya kwemangwanani: boka remazambiringa uye 200 ml ye yoghurt.
Kwekudya kwemasikati: saladhi yeradish uye chena kabichi, yakadururwa nemafuta emuorivhi; 2 tbsp. l. mupunga wakabikwa pamwe negirazi redomasi muto.
Kudya kwemasikati: hafu yemuzambiringa; vaviri walnuts.
Day 4
Kudya kwemangwanani: girazi re yogati uye maorenji maviri; chingwa chezviyo chakazara, chakazorwa nemafuta ane mafuta mashoma.
Kwekudya kwemasikati: mbatatisi yakabikwa uye sarimu yemuchero nemapine nzungu
Manheru masikati tudyiwa: mashoma ematafura epasi-mafuta cottage chizi nezvimedu zveapuro rakachekwa; girazi remucompote kana muto kubva kumabriji / michero.
Day 5
Kudya kwemangwanani: akati wandei matsva emapineapple zvidimbu uye yakaderera-mafuta yogati.
Kwekudya kwemasikati: mbiya yezvirimwa zvine puniji yeuchi chaihwo; apuro kana peya.
Masikati snack: maapurikoti mashoma (anogona kutsiviwa nemaapurikoti akaomeswa) uye mashoma enzungu.
Day 6
Kudya kwemangwanani: 2-3 tbsp. l. yakabikwa oatmeal nebhanana rimwe diki.
Kwekudya kwemasikati: huku yehuku yakabikwa nemichero; kushumirwa kweisina-starchy yemuriwo saladhi nemadonhwe mashoma emafuta emuorivhi uye muto wemonimu.
Manheru masikati tudyo: saradhi yemango uye orenji, iyo inogona kurungwa neuchi kusvika ku2 tsp.
Day 7
Nhasi unogona kudzokorora menyu yeimwe zuva rapfuura.
chitsamba… Kana uine simba rinodakadza uye uchinzwa zvakanaka, mazuva ano anonwa chete mvura uye tii isina kutapira.
Kutsanya zuva usati watanga kudya
Kudya kwemangwanani: apple uye pear saladi.
Snack: akati wandei akagurwa makarotsi.
Kwekudya kwemasikati: saladhi yemagaka, bhero mhiripiri, chena kabichi uye akasiyana magidhi.
Manheru masikati snack: 2 maapuro madiki akabikwa.
Kudya kwemanheru: yakabikwa madomasi uye hafu yeorenji.
Mazuva 1-2
Kudya kwemangwanani: 300 ml yejusi karoti.
Snack: girazi remuto weorenji.
Kwekudya kwemasikati: girazi rekaroti uye nectar nectar.
Masikati snack: 2 magirazi emichero yakaomeswa muto.
Kudya kwemanheru: tomato muto (250-300 ml).
Usati waenda kunorara: girazi remuto kana decoction yemichero yakaomeswa.
Mazuva 3-5
Kudya kwemangwanani: saladhi yeapuro, peya uye tangerine.
Snack: girazi remutsva karoti.
Kwekudya kwemasikati: zvidimbu zvidimbu zvemavhuni uye apuro rakabikwa.
Manheru masikati tudyiwa: mapunipuni maviri easina kutapira jamu jamu uye kapu yemakwenzi tii kana prune muto.
Kudya kwemanheru: saladhi yemapurikoti, kiwi uye plums.
Mazuva 6-11
Kudya kwemangwanani: saradhi yemapuro akachekwa uye makarotsi; girazi remuto wecheri.
Snack: 2-3 diki kiwis.
Kwekudya kwemasikati: mbatatisi yakabikwa; yakabikwa eggplant uye hafu yeorenji.
Manheru snack: grapefruit.
Kudya kwemanheru: saladhi yemagaka, matomatisi, bhero mhiripiri nemishonga; girazi redomasi muto; chitsama chemabriji.
Contraindications echikafu chinonatsa
Kugara pakudya kwekuchenesa hakukurudzirwe kuvana nevanhu vezera, mushure mekuvhiya kwazvino, pamberi pezvirwere zvakakomba kana hunhu hwemuviri hunoda chikafu chakasiyana.
Zvakanakira chikafu chinonatsa
- Nyanzvi zhinji dzezvehutano uye vanachiremba vanobvumirana kuti kudya kwekuchenesa ndiyo imwe yenzira dzakavimbika uye dzinoshanda dzekuchengetedza hutano hwako. Kunze kwekudzikisa huremu uchitevera hunyanzvi, muviri unoti kuenda kune yakawandisa fluid inoitadzisa kushanda zvakanaka uye inotsamwisa kuoneka kwekuzvimba. Ura hunobvisa zvisina kufanira "dhipoziti" uye hunotanga kushanda zvirinani. Akasiyana mabhenefiti ekuchenesa chikafu kune vane chirwere cheshuga akacherechedzwa. Nekuda kwekutevera iyo mirairo yakatsanangurwa pamusoro, shuga yavo yeropa inoderera uye, nekudaro, kudikanwa kwe insulin. Asi ivo vanofanirwa kucheneswa zvakaringana pasi pekutarisirwa kwenyanzvi inokwanisa.
- Kazhinji, chikafu ichi chinoregererwa zvakanaka. Iye munhu agere pairi haasangane nemanzwiro ekuda nzara kana kushaya simba. Unyanzvi uhwu hunosanganisira huwandu hwakaringana hwezvinhu zvinodiwa uye zvikamu uye, kana zvikasapfuuridzirwa kwenguva inopfuura yakurudzirwa, haizokuvadze muviri.
- Menyu yakapfuma mu fiber, iyo inovandudza maitiro ekugaya, inowedzera kunzwa kwekuguta uye inokonzeresa kugadziriswa kwehutano hwemukati microflora, iyo, kunyanya, inowedzera kudzivirira kwemuviri.
- Iko hakuna chikonzero chekutenga zvigadzirwa zvisina kujairika kune vagari veiyo post-Soviet space. Budget yako haikanganisike zvakanyanya. Iwe haufaniri kupedza nguva yakawanda pakubika, nokuti zvigadzirwa zvakawanda, pane zvinopesana, zvinonyanya kudyiwa zvakasvibiswa. Kurasikirwa uremu kuchafadzwawo nenyaya yekuti hapana chikonzero chekuverenga macalorie kana kurema kuyera yega yega yega chikafu chinodyiwa.
- Vanhu vazhinji vanocherekedza iwo mabhonasi anonakidza sekuvandudzika kwese muhupenyu, kutsakatika kwekunzwa kuremerwa mudumbu, kudzikisira kwemusoro, kuderedzwa kwekuneta, uye kubvisa kusagadzikana.
Kukanganisa kwekudya kwekuchenesa
- Avo vakajaira kudya zvakanyanyisa, pane yekuchenesa chikafu, vanogona vachiri kutarisana nekunzwa nzara, kunyanya pamazuva ekutsanya uye panguva iyo inokurudzirwa chete kunwa majusi.
- Kugara pamhando yakadaro kwakanyanya muzhizha kana mumatsutso, paunogona kutenga zvipo zvechisikigo, zvakakura muhukuru hwenyika yako mune zvakasikwa mamiriro.
Kudzokorora kudya kwekuchenesa
Kana iwe uchida, iwe unogona kutendeukira kune kuita zvakare yekuchenesa chikafu mumwedzi.