Kudya kwakanaka, mazuva mashanu, -5 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1030 Kcal.

Wakajaira here kubatanidza kudya nenzara, kushatirwa uye nematambudziko mazhinji? Zvinoitika kuti iwe unogona kurasikirwa nehuremu pasina matambudziko akadaro.

Nhasi tichataura nezvenzira dzakakurumbira uye dzinoshanda dzakanaka dzekuderedza uremu: "zuva nezuva", kudya kweprotein uye kudya kwakaringana.

Zvinodikanwa zvekudya zvinoda

Kana iwe uchitya kunyangwe kufunga kuti iwe unofanirwa kusiya zvaunoda zvaunoda kwenguva yakareba, yakanakisa sarudzo yekudzora uremu ingave iri kudya "zuva nezuva"… Zvinoenderana nemirau yake, rimwe zuva unofanirwa kuenda kunodya, uye zuva rinotevera unobvumidzwa kudya chero chaunoda. Ehezve, kana iwe uchida kuwana mhedzisiro yekuedza kwako nekukurumidza, edza kusadya zvakanyanya pazuva risiri-rekudya uye wedzera kudya kwako pane zvakaderera-mafuta uye zvine hutano chikafu. Unogona kukanganisa kukuvara kwaunofarira, asi hapana mafrills uye zvirinani usati wadya masikati.

Iyi nzira, iyo inobvumidza iwe kunyatso kugadzirisa chimiro, chakagadziriswa neAmerican Johnson Heather. Munyori anocherekedza kuti inokodzera kwazvo kune avo vanhu vanofanirwa kurasikirwa anopfuura makirogiramu gumi. Asi kana iwe uchida kudzikisira huremu hushoma, dhayeti yakanaka futi. Ziva kuti nekuda kweiyi nzira, Veresk pachake akarasikirwa nemakirogiramu gumi nematanhatu.

Kana iwe uchida, iwe unogona kukwidziridza ichi chakasununguka chikafu kuti chikwane purogiramu yako uye wochinjisa maviri kana matatu mazuva ane chikafu chenguva dzose uye chekudya. Mushure mekusvika kune yakatarwa museve wezviyereso, kuti urichengetedze, zvinokurudzirwa kuronga zuva rimwe chete rekutsanya pasvondo uye usakanganwe nezve kudzidziswa kwemitambo, iyo inokosheswa kupa nguva panguva yekuremerwa pachayo.

Kana iri zuva rekutsanya kwekudya, zviri nani kuipedza pane zvigadzirwa zvakadaro: maapuro kana zvimwe zvibereko zvisiri-starchy, chicken fillet, miriwo yakasvibirira.

Iva nechokwadi chekunwa mvura yakachena. Kofi netii, kana uchida, zvinobvumidzwa, asi zvisina shuga. Zvinokurudzirwawo kuramba kushandiswa kweshuga zvinotsiva. Kana uchikwanisa, iti kwete uye munyu, kana kuisa chingori munyu munyu muzvikafu zvako. Hazvina mhosva kuti izuva ripi (kutsanya kana zvakajairwa), haufanire kudya kwemanheru kwapera 19:00 Ramba uchifunga kuti nguva yenguva pakati pekudya kwemanheru nenguva yekurara haifanire kunge iri pasi pe3-4 maawa.

Inonyaradza uye inoshanda zvakare protein yekudya... Mumazuva gumi nemana chete, anovimbisa kubvisa 14-3 kg (mugumisiro unoenderana nekutanga kuwanda kwehuremu). Chirevo chikuru chekudya uku ndechekudya zvokudya zvakapfuma muprotein (nyama yakaonda, hove, hove, mazai, mukaka wakaderera kana usina mafuta uye mukaka wakaoma). Iwe unogonawo kusanganisira miriwo isina-starchy mumenyu, asi haufaniri kudya mbatatisi, beet, karoti, etc. Zvose zvinogadzirwa zvinofanira kubikwa pasina kuwedzera mafuta kana mamwe mafuta. Masaladhi emuriwo anogona kudirwa nemuto weremoni uchangobva kusvinwa. Deredza munyu zvakanyanya sezvinobvira.

Kuita kuti mhedzisiro yeprotein yekudya ionekwe sezvinobvira, zvinokurudzirwa kushandura mapuroteni uye vhitamini (yemiriwo) snacks, ndiko kuti, kudzidzira kudya kwakasiyana. Nguva nenguva, unogona kunwa muto uchangobva kusvinwa kubva mumiriwo inobvumirwa, asi zviri nani kuramba zvigadzirwa zvemhando iyi zvakatengwa muchitoro.

Kurera huremu neiyi nzira kunokonzerwa nekuvapo kwehuwandu hwakaringana hwezvikafu zveprotein uye zvinokanganisa chikafu chine mafuta nemakabohydrate. Nekuda kweizvozvo, metabolism inotanga kuvakazve, uye muviri unopisa ayo wega matura. Unofanirwa kudya zvidimbu zvidimbu uye usazodya mushure memaawa gumi nemapfumbamwe. Zvinokurudzirwa kunwa girazi remvura yakachena usati wadya. Edza kunwa kanokwana 19 litita emvura inodikanwa nemuviri pazuva. Panyaya yeprotein nzira, izvi zvakakosha zvakapetwa, nekuti itsvo dzinofanirwa kurwa neakawanda huwandu hweprotein inopinda mumuviri.

Asi, zvisinei nekuti chikafu chakatsanangurwa pamusoro apa chakanaka sei, zvakanakisa kutsvaga rubatsiro kubva kuna banal, asi nzira inoshanda uye yakasununguka yekudzikisa huremu kudya kwakakodzera… Kuomerera kune ayo canon, iwe ungangodaro uchikwanisa kuswedera padyo nechaunoda kuwirirana, zvisinei nezera, murume kana mukadzi, hurongwa uye mutinhimira wehupenyu. Rangarira yakakosha mitemo yekudyapazasi.

Nhamba 1… Pakusarudza michero mitsva nemiriwo, ipa sarudzo kune izvo zvisina yakawanda sucrose, starch uye macalorie. Sarudza zvipo zvechisikigo zvine yakakwira fiber yemukati. Iwe unogona kudya starchy uye yakakwirira-calorie zvigadzirwa, asi pamberi pekudya kwemasikati.

Nhamba 2… Unofanira kunwa mvura yakachena yakakwana. Kuwedzera pazviri, unogona kunwa tii, kofi (zvine mwero), majusi, makomputa (kunyanya pasina shuga)

Nhamba 3… Zvakakodzera kudzikisira kushandiswa kwezvinhu zvine hupfu neshuga. Zvinobvumirwa kudya chimedu chechingwa kana cookie (candy) pazuva, asi kwete zvakare kana iwe uchida kuderedza uremu.

Nhamba 4… Zvidzidzise kudya kudya kwekuseni nezviyo zvakasiyana siyana kazhinji, zvinobatsira kwazvo mumuviri. Zvinokurudzirwa kubika zviyo mumvura. Sarudzo yakanaka ndeye oatmeal kana mupunga porridge nemaapuro uye chipunu cheuchi. Neraki, iyo assortment yezviyo yakakura, uye chero munhu anogona kuwana dhishi kuravira kwavo. Maporridge zvakare akanaka nekuti iwo akaguta zvakakwana, uye hapana chikonzero chekunwa zvisina basa.

Nhamba 5… Zvinokurudzirwa kuti usadya mushure menguva dza19: 00, kana maawa masere kana matatu kusvika mwenje wabuda. Iyi tsika haingokubatsire iwe kurasikirwa nehuremu nekukurumidza, asi zvakare kubvisa dumbu kubva kune rakawandisa mamiriro uye iwe kubva kumatambudziko ehutano, zvichiteerana.

Nhamba 6… Kwete kufa nenzara! Huwandu hwechikafu hunofanirwa kukwana kugutsa nzara. Iwe unofanirwa kuguta mushure mekudya, asi haufanire kudya zvakanyanya.

Nhamba 7… Usabvumidze mabhureki akareba pakati pekudya. Ivo vanofanirwa kunge vangangoita maawa matatu (marefu 3). Iyo yakareba nguva inogona kutungamira mukudya zvakanyanya uye metabolic inhibition. Zvakanakisa - gara uchidya panguva imwechete.

Nhamba 8… Edza zvinogona kudyiwa zvakasvibirira uye nekudyiwa. Kana iwe uchida kuenda kunopisa kurapwa, saka simmer, bika, bika, asi usatsva.

Kutevedzera kunovaka muviri, kana pasina hutano hunorambidza, zvinogona sekureba sekuda kwako.

Nyaradzo yekudya menyu

Sarudzo dzemazuva ekutsanya kwekudya pane yakasununguka "zuva nezuva" dhayeti

Apple zuva: 200 g maapuro matsva kana akabikwa anofanirwa kudyiwa kashanu pazuva.

Chicken fillet zuva: Idya ka5 kanokwana 70-80 g huku yembeu, yakabikwa isina mafuta.

Zuva pamiriwo

Kudya kwemangwanani: 200 g yemakaroti akachekwa.

Snack: tomato.

Zvokudya zvemasikati: cucumber-tomato saladi nemishonga (300 g).

Masikati snack: kabichi yakabikwa isina mafuta (4-5 tbsp. L.).

Kudya kwemanheru: grated nyowani kana yakabikwa beet (200 g).

Usati warara: Kana uine nzara, idya tomato kana cucumber kana mimwewo miriwo isina starch.

Semuenzaniso protein yekudya kwemazuva mashanu

Day 1

Chikudya chamangwanani: mazai maviri ehuku akabikwa kana kubikwa mupani pasina mafuta.

Kudya kwemangwanani kwechipiri: tomato.

Zvokudya zvemasikati: 150-200 g yemombe yakabikwa fillet.

Manheru snack: 2 magaka.

Kudya kwemanheru: grilled chicken fillet (100 g).

Day 2

Kudya kwemangwanani: 100 g yakaderera-mafuta curd (unogona kuwedzera mazambiringa mashoma kwairi).

Chechipiri chekudya chamangwanani: saladhi (white kabichi uye miriwo).

Kwekudya kwemasikati: kusvika ku200 g yehove yakabikwa.

Manheru masikati snacked: makarotsi akachekwa, anodonhedzwa nejusi remoni.

Kudya kwemanheru: 130-150 gramu yehuku yakabikwa.

Day 3

Kudya kwemangwanani: 50 g eakaderera-mafuta asina kuvharwa chezi.

Kudya kwemangwanani kwechipiri: pepper yeBulgaria uye hafu yetomatisi.

Kwekudya kwemasikati: hove dzakabikwa, ingangoita 200 g.

Masikati snack: saradhi (nyowani kabichi, mahebhu, dhiri).

Kudya kwemanheru: nyama yemombe yakabikwa kana yakabikwa (150 g).

Day 4

Kudya kwemangwanani: mazai ehuku maviri akabikwa; chimedu chezasi-mafuta chizi kana 2 tbsp. l. curd.

Kudya kwemangwanani kwechipiri: muto wedomasi (girazi).

Kwekudya kwemasikati: 200 g yetsuro yakabikwa yakabikwa.

Manheru snack: 2 magaka.

Kudya kwemanheru: kusvika ku150 g yehove dzakabikwa.

Day 5

Kudya kwemangwanani: casserole ye100 g yakaderera-mafuta cottage chizi, mazai nemishonga.

Kudya kwemangwanani kwechipiri: stewed kabichi (inenge 200 g).

Kwemasikati: shrimp yakabikwa (200 g).

Masikati snack: tomato uye cucumber saladi.

Kudya kwemanheru: yakakangwa huku huku (kusvika ku150 g).

Muenzaniso wekudya kwevhiki nevhiki kwekudya kwakakodzera

Day 1

Kudya kwemangwanani: mupunga wakabikwa mumvura (200 g) pamwe nekuwedzera kwepasipuni yetireti; apuro; kofi Tea.

Kudya kwemangwanani kwechipiri: chibage chakazara chese nezai rehuku, yakabikwa kana kubikwa mune yakaoma skillet; mutsva wemagaka.

Zvokudya zvemasikati: hake yakabikwa (anenge 200 g); 150 g saladhi, iyo inosanganisira Chinese kabichi, makomkomere matsva, peas yakasvibirira (inokurudzirwa kuzadza ndiro nemafuta emuorivhi).

Masikati snack: cottage cheese ine mafuta anosvika kusvika ku5% (100 g); apuro; green tea ine ndimu.

Kudya kwemanheru: stewed miriwo (200 g); yakabikwa isina ganda huku yemafuta (100 g).

Day 2

Chikudya chamangwanani: sandwich ye 20-25 g yechingwa che rye, 10 g yechizi yakaoma uye 1 tbsp. l. granular cottage cheese; banana; Kofi yeti.

Kudya kwemangwanani kwechipiri: 70 g ye curd ine huwandu hwemafuta anosvika 9% neuchi chaihwo kana jam (1 tsp); tii.

Kwekudya kwemasikati: mbiya yemafuta epasi ane mafuta mashoma; anenge 150-200 g ye saladhi, izvo zvinosanganisa zviri zveChinese kabichi, cucumber, tomato, karoti (juisi yemonimu nemafuta emuorivhi ichave yakanakisa kupfeka kwayo).

Masikati snack: apuro uye kiwi; Mint tea.

Kudya kwemanheru: yakabikwa huku huku (250 g); mamwe magaka nemishonga.

Day 3

Kudya kwemangwanani: 150 g oatmeal ine 1-2 tsp. uchi; bhanana; Kofi yetii.

Kudya kwemangwanani kwechipiri: apuro (unogona kubika); 50 g walnuts uye ndimu tii.

Kudya kwemasikati: 200 g yemupunga wakasviba; stewed miriwo (150 g).

Masikati snack: 150 g yeakaderera-mafuta cottage chizi casserole, semolina uye mabhanana zvimedu (unogona kurongedza ndiro ne yogati yechisikigo).

Kudya kwemanheru: shrimp yakabikwa (200 g); saladhi (2 magaka uye madomasi); tii.

Day 4

Kudya kwemangwanani: 3-4 tbsp. l. oatmeal, yakabikwa mumvura kana mukaka wakaderera-mafuta, pamwe nekuwedzera kwe100 g chero chero ma berries.

Kudya kwemangwanani kwechipiri: hafu yegirazi reyoga yogati ine 1 tsp. uchi; tii kana kofi.

Kwekudya kwemasikati: 200-250 g yeake yakabikwa; chena kabichi saladhi (150 g).

Masikati tudyo: saradhi yemadomasi uye cucumber, yakarungwa nepasipuni yemukirimu wakasviba, 15% mafuta.

Kudya kwemanheru: 200 g huku zamu, rakabikwa neParmesan shoma kana imwe chizi; 2 magaka.

Day 5

Kudya kwemangwanani: mashed mbatatisi (200 g) ine 1 tsp. ruomba; zai rakabikwa; cucumber; tii kana kofi.

Kudya kwemangwanani kwechipiri: 2 kiwis uye green tea.

Kwekudya kwemasikati: mbiya yemuto wemupunga nemahowa; sangweji inogadzirwa nechingwa chezviyo chakazara uye nesilayiti yechizi yakaoma.

Masikati tudyo: kusvika ku150 g yekottage chizi casserole (yakakurudzirwa kuumbwa: yakaderera-mafuta cottage chizi, mazambiringa akaomeswa, mukirimu wakasviba ane mafuta asina chinopfuura 15%).

Kudya kwemanheru: pollock yakabikwa kana yakabikwa (200 g); mashizha egungwa (100 g).

Day 6

Kudya kwemangwanani: omelet yemazai maviri ehuku, hafu girazi remukaka nemiriwo; kofi Tea.

Chechipiri chekudya chamangwanani: saladhi yebhanana uye orenji.

Kwekudya kwemasikati: 200 g ye mbatatisi yakabikwa kana yakabikwa; 100 g champignon, mukugadzirira mafuta ayo asina kushandiswa; 70 g yakabikwa chicken fillet; tii.

Manheru masikati snack: apuro uye girazi kefir.

Kudya kwemanheru: 150 g e-low-fat cottage cheese; 2 maapuro, akabikwa nesinamoni.

Day 7

Kudya kwemangwanani: 2 tbsp. l. bhari porridge ne butter; tii kana kofi.

Kudya kwemangwanani kwechipiri: bhanana uye kiwi.

Kwekudya kwemasikati: 250 g yemiriwo casserole; yakabikwa huku fillet (100 g).

Manheru masikati snack: 150-200 g ye shrimp yakabikwa; tomato muto (girazi).

Kudya kwemanheru: 150 g yemakeke ehove anopisa; 100 g yemupunga porridge; madomasi kana kusvika pa200 ml yemadomasi muto.

Contraindications kune yakasununguka kudya

  • Kuomerera kumatekete ekudzikisira uremu matekiniki hazvikurudzirwe kune vakadzi panguva yekubata uye yekupa mwana mucheche, pamwe nevanhu vane chirwere chisingaperi (kunyanya nekuwedzera kwavo).
  • Vana, vachiri kuyaruka uye vanhu vezera havafanirwe kuenda kunodya.
  • Uye kana isu tikataura zvakanyanya nezve chikafu cheprotein, saka zviri nani kuti usazviite mushure memakore makumi matatu nemashanu (makumi mana, makumi mana).
  • Zvakare, iwe haufanire kutsvaga rubatsiro kubva kune chero rudzi rwekudya kwakanaka mushure mekuvhiyiwa, uye kazhinji nehurema hwese hwemuviri.

Zvakanakira Kudya Kwakanaka

  1. Kudya kwe "zuva nezuva" kunokwezva nenyaya yekuti munguva isiri-yekurodha iwe unogona kuzvibvumira iwe kuti udye chero chinodiwa nemoyo wako. Mafungire ekuti mangwana unogona kudya chako chaunofarira chigadzirwa anobatsira kuita kuti zvive nyore kupfuudza chikafu nepfungwa.
  2. Ugere pakudya uku, zvinokwanisika, sekutonga, kurasikirwa chero huwandu hwemakirogiramu, uye unogona kubva pairi chero paunoda.
  3. Pakati pezvakanaka zvekudya kwakanaka kweprotein, zvakakosha kujekesa chokwadi chekuti manzwiro enzara ayo akajairwa kune akawanda maitiro ekurasikirwa haapo. Kunyangwe chidiki chidiki chepuroteni-chakapfuma chikafu chakakura pakuzadza.
  4. Nekuda kwekuwanda kwemapuroteni mune chikafu, mafuta anorasika panguva yekudzikira uremu, uye kwete mhasuru, kuitira kuti iwe ugone kuzorora wakasununguka muviri zororo.
  5. Shanduko zhinji dzinofadza dzinoitika kumuviri kana ukatanga kudya chaiko. Kunyanya, iyo metabolism, mamiriro evhudzi nezvipikiri zvichavandudza, iro ganda reganda rinozove riine hutano.
  6. Muviri unenge uine mavitamini akakwana, uye unogutsikana.

Kukanganisa kweKudya Kwakanaka

  • Maitiro "zuva nezuva" haakweretesi kune wese munhu, nekuti vanhu vazhinji vanogara pairi vanoita zuva rakajairika nguva yekutendera. Izvo zvakakosha kuti uzive zvakare kuti kana iwe ukasaita zvinoenderana nekoriori tsika yeinenge 2000 macalorie, iwe haugone chete kwete kurasikirwa uremu, asi zvakare kuwedzera imwe huremu. Naizvozvo, iwe unofanirwa kuzvidzora pamazuva ese ezvekudya izvi. Izvo zvinoitika kuti mazuva ekutsanya akaoma, nekuti havazi vese vanogona kudya izvo zvakafanana chikafu zuva rese. Iyo monotony yekudya inogona kumutsa kuparara.
  • Iko kusakosha kukuru kweprotein chikafu ndechekuti inogona kudzikisa mashuga eropa zvakanyanya. Izvi zvinonyanya kutyisa pamberi pematambudziko ane moyo wemwoyo uye chirwere cheshuga. Zvakare, pane chikafu cheprotein, kuwedzera kuneta, kuneta kwakanyanya, kuderera kwekusungwa, kusagadzikana uye zvimwe zviratidzo zvisingafadzi zvinogona kuitika. Kudya pane protein protein chikafu chinosemesa, nekuda kweizvi, yakawanda calcium. Izvi hazvina kuchengetedzeka kune vanhu vezera, nekuti kugwamba kweropa kunowedzera, uye kugwamba kweropa kunogona kuoneka pamidziyo. Iko kusakosha kweichi chikafu ndechekuti mutoro pane itsvo unowedzera. Nekuda kweizvozvo - isina hutano yero yeyero, bvudzi rakashama, brittle zvipikiri.
  • Chikafu chakakodzera hachina zvipingamupinyi. Kunze kwekunge vanhu vajaira kufura mune zvine mafuta uye zvine ma-high-calorie chikafu, zvinogona kunetsa kupindira muhutongi hutsva. Kuti udye izvo zvakanaka zvekudya kuti upe mhedzisiro, iwe unofanirwa kurarama nemitemo yayo kwenguva yakareba uye kutanga tsika nyowani dzekudya.

Kudzokorora kunyaradza chikafu

Nutrition uye zuva-mushure-zuva chikafu chinowanikwa chero paunoda. Asi nechikafu cheprotein, chinobvumidzwa kutaura zvakare mushure memwedzi miviri yapera.

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