Kudya kwegakanje, mazuva mashanu, -5 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 550 Kcal.

Crab nyama inozvirumbidza nekuravira kukuru uye yakaderera mumacalorie. Sezvaunoziva, vazhinji vanozivikanwa vanorasikirwa nehuremu pakudya kwegakanje. Asi iwe haufanire kunge uri nyeredzi yekudzora huremu neichi chikafu chegungwa.

Crab chikafu chinodiwa

Ehezve iko kunyatso chengeta kudya kwegakanje - kudya nyama chaiyo yegakanje. Asi nekuda kwekudhura kwechigadzirwa, havazi vese vanhu vanogona kurasikirwa nehuremu nenzira iyi. Zvimiti zvegakanje zvichauya pakununura, ivo zvakare vane yakaderera macalorie zvemukati. Kana magiramu zana enyama yegakanje aine macalorie anosvika makumi manomwe neshanu, ipapo matanda esimba ane zvikamu zvishanu chete, saka anogona kuve imwe nzira yekudyira chaiyo yegungwa. Ehezve, zvakakosha kuti uzive kuti tsotso dzegakanje kazhinji "dzakashatiswa" kupfuura nyama yeaya ma crustaceans. Nyatsoteerera kuumbwa kwechigadzirwa chakatengwa. Izvo zvakakosha kuti starch uye zvimwe zvinokuvadza zvinoshandiswa zvisipo mumatanda, izvo zvinogona kumanikidza maitiro ekudzikira uremu nekukuvadza hutano hwako.

Surimi (minced nyama inogadzirwa ne hake uye pollock fillets) inofanira kukunda mumatanda egakanje. Iko kunaka kwematanda kunoratidzwa nekuvapo kweinenge 98% yechinhu ichi mukuumbwa kwavo. Naizvozvo, haufanire kushandisa zvimiti zvakachipa.

Zvekudya, crab tsvimbo kana nyama, iwe sarudza. Asi huremu hwese hweichi chigadzirwa chaunoshandisa pazuva haupfuuri mazana maviri magiramu. Inokurudzirwa kupatsanura huwandu uhwu muzvikamu zvishanu, uye shandisa mukati mezuva mushure memaminetsi maviri nema200-2. Uye zvakare, mune iyi vhezheni yegakanje chikafu, unogona kunwa kefir (isina mafuta kana 2,5%). Inotenderwa vhoriyamu yemukaka wakanwisa mukaka pazuva nehafu nehafu litita. Kubva pane zvinopisa zvinwiwa, zvinotenderwa kuzvichenesa nechairi tii, asi pasina chero zvinowedzera (yakanyanya, iwe unogona kuisa ndimu mukati mayo). Izvo zvakakosha kuti utarise hutongi hwemvura. Inwa anenge marita maviri emvura yakachena zuva rega rega, uye kana iwe uri pane chikafu muzhizha kana uri kushingairira kuita zvemitambo, saka unogona kuita zvakawanda. Kunwa mvura kuri nani muzvikamu zvidiki, asi kazhinji. Nekudaro, iwe hauzotambanudza dumbu rako uye unozogona kudzora chishuwo chako. Mushure mezvose, sezvamunoziva, isu tinowanzo nyonganisa nyota nenzara. Mukuwedzera, mvura inobatsira muviri zvakasununguka kuzvisunungura kubva kune chepfu uye nezvimwe zvinhu izvo zvaisingade zvachose.

Inokurudzirwa kuomerera kune kudya kwakadaro kwemazuva mashanu. Maererano nekuongorora kwevanhu vakazvionera ivo pachavo, kuora muviri ndeye 5-5 kilograms. Usakanganwa kuronga zvakanaka kubuda kubva pakudya. Saka, mumazuva ekutanga mushure mekudya, miriwo nemichero zvinofanira kuiswa muzvokudya, asi izvi zvinofanira kuitwa zvishoma nezvishoma (6-1 zvipo zvezvisikwa pazuva). Iwe unogona kunyatsobatanidza zvigadzirwa zveprotein - hove dzakaonda uye nyama. Kwenguva yakareba sezvinobvira mushure mekupera kwekudya, zvakakosha kuderedza kutaurirana nemafuta akawandisa, hupfu, zvakakangwa, zvinotapira. Kuti uchengetedze chimiro chinokwezva kwenguva yakareba, edza kudya zvakanaka uye nenzira yakadzikama, kudzivisa kuwandisa.

Kana iyo mirawo yeiyo yakachena yegaketi kudya inoita kunge yakaoma kwauri uye haugone kufungidzira uchidya usina nyama, imwe nzira inogona kunge iri protein yekudya pamatanda egakanje… Unyanzvi uhu hwakanyanya kunaka pakuti kana iwe uchitevedzera mirau yayo, ndiwo mafuta mafuta anopiswa. Kana iwe ukafunga kudzikisa huremu nenzira iyi, pamusoro peganda kana nyama, unogona kuwedzera yakaderera-mafuta cottage chizi, mukaka wakakora-mafuta uye kefir, nyama isina mafuta yakabikwa isina kuwedzera mafuta kuchikafu (zvine musoro, huku yehuku). Kune avo vanoona zvichinetsa kwazvo kurarama vasina hupfu, zvinotenderwa kuwedzera chingwa chidiki kumenyu (asi kwete chinopfuura chidimbu kana zviviri zvebran kana rye pazuva). Iwe unogona zvakare kusiyanisa menyu nesaradhi kubva kumatomatisi, karoti, bhero mhiripiri, miriwo, pamwe nemuto kubva mumiriwo iyi. Zvinokurudzirwa kudya ka5 pazuva uye, chokwadika, kuti usanyanya kudya. Kuti udzivise matambudziko ehutano, hazvidiwe kugara pachikafu ichi kweanopfuura vhiki mbiri.

Kune zvakare kunonzi vari pakati uremu maitiro pazvigadzirwa zvegakanje. Inotora vhiki, uye panguva ino zvinokwanisika kuderedza uremu ne 3-4 kilogram. Pano iwe unoda kudya katatu pazuva, usadya zvakanyanya, kurega kudya maawa 3-4 kusati kwave nemwenje uye, zvichida, kudya. Zvokudya zvinofanira kunge zvichibva pamatanda egakanje kana nyama, miriwo isina-starchy, michero nemabriji, mukaka usina mafuta. Mamwe mashoko anoratidzwa mumenyu yezvokudya. Iwe unogona kushandura chikafu munzvimbo, shandura zvishoma mabikirwo emidziyo, asi iwe unofanirwa kutevedzera zvakakosha zvechikafu.

Crab kudya menyu

Muenzaniso wekudya kwemazuva mashanu egakanje

8:00 - matanda egakanje (50 g), kefir (300 ml).

10:00 - matanda egakanje (30 g), kefir (200 ml).

13:00 - matanda egakanje (50 g), kefir (200 ml).

17:00 - matanda egakanje (30 g), kefir (200 ml).

19:00 - matanda egakanje (40 g), kefir (100 ml).

Muenzaniso wekudya kweprotein crab chikafu kwemazuva gumi nemana

Kudya kwemangwanani: crab roll ne low-fat cottage cheese, garlic, herbs; kapu yetii green.

Snack: girazi remukaka.

Kwekudya kwemasikati: yakabikwa kana yakabikwa huku yehuku; yemuriwo yakabikwa kubva bhero mhiripiri, karoti, matomatisi; girazi redomasi muto nechimedu chechingwa nhema.

Manheru masikati: 200 ml yemukaka kana kefir.

Kudya kwemanheru: saladhi yenyamba nyama kana zvimiti, yakabikwa nyuchi nyuchi uye miriwo, yakarungwa nekefir; chimedu chechingwa chemhangura; green tea.

Muenzaniso weye-mazuva manomwe-crab chikafu (yepakati sarudzo)

Day 1

Kamangwanani green tea, kwaunogona kuwedzera huchi hushoma.

Kwekudya kwemasikati: kusvika ku 70 g yenyama yegakanje kana zvimiti; chimedu chechingwa; green apple uye girazi kefir.

Kudya kwemanheru: saladhi ye60 g yematanda emakonzo uye lettuce mashizha; green tea.

Day 2

Kudya kwemangwanani: yakabikwa crab nyama (60 g); 50 g yakaderera-mafuta curd; kapu yeti yakasvibira neuchi hwepanyama.

Kwekudya kwemasikati: 60-70 g yenyama yegakanje; orenji; girazi kefir uye chimedu chechingwa.

Kudya kwemanheru: saladhi ye60 g yematanda ecrab uye 20 g yezviyo zvemumagaba.

Day 3

Kudya kwemangwanani: tsotso dzegakanje (60 g); chero ma berries mune ingangoita makumi mashanu g; kapu yetii ine ndimu neuchi.

Kwekudya kwemasikati: crab nyama (60-70 g); mazambiringa; girazi kefir; chimedu chechingwa chemhangura.

Kudya kwemanheru: saladhi yemakumi matanhatu g crab tsvimbo, mashoma radishes uye jisi remonimu; 60-200 ml yekefiriti.

Day 4

Kudya kwemangwanani: saradhi ye60 g yematanda egakanje kana nyama uye 20 g yezviyo zvemumagaba; green tea, kwaunogona kuwedzera huchi hushoma.

Kwekudya kwemasikati: kusvika 70 g yenyama yegakanje; bhanana; chimedu chechingwa cheganda uye girazi kefir.

Kudya kwemanheru: saradhi ye60 g yematanda ecrab uye yakaenzana matomatisi matsva; girazi kefir.

Day 5

Kudya kwemangwanani: saladhi yakabikwa yei mapuroteni evhai uye 60-70 g yezvimiti zvegakanje kana nyama; green tea ine huchi.

Kudya kwemasikati: 60 g yematanda egakanje akasaswa nejusi remoni; 50 g yematamba; girazi kefir uye chimedu chechingwa chechingwa.

Kudya kwemanheru: saladhi ye60 g yenyama nyama uye 50 g yemagaka matsva; girazi kefir.

Day 6

Kudya kwemangwanani: oatmeal yakabikwa mumvura (huremu hwedhishi rakapedzwa harifanirwe kupfuura 100 g); tsotso dzegakanje (60-70 g); kapu yetii ine ndimu neuchi.

Kudya kwemasikati: 60 g yenyama yegakanje kana zvimiti; hafu yegirazi yemwenje mushroom muto; chimedu chechingwa cheganda uye girazi kefir.

Kudya kwemanheru: saladhi, iyo inosanganisira 60 g yematanda egakanje uye 50 g yetisi (zvinokurudzirwa kuzadza ndiro nejusi remoni); kefir (girazi).

Day 7

Kudya kwemangwanani: tsotso dzegakanje (60 g); semolina porridge isina zvinowedzera (iyo dhiyo yakapera iri 150 g); kapu yegirini tii (iwe unogona kuwedzera huchi hudiki kwairi).

Kwekudya kwemasikati: hafu yegirazi yemuto muto; kusvika 70 g yenyama yegakanje; isina-starchy michero inorema ingangoita zana g; chimedu chechingwa chechingwa uye 100-200 ml yekefir.

Kudya kwemanheru: saladhi ye60 g yematanda emakonzo kana nyama uye 100 g yemidziyo chero isiri-ine starchy, yakarungwa neino nyowani yakasvinwa muto wemonimu; girazi kefir.

Contraindications kune kudya kwegakanje

  • Chirongwa chekudya chinobva pakushandiswa kwezvigadzirwa zvegakanje hazviratidzirwe kune vakadzi vane pamuviri uye vanoyamwisa, vana uye vakwegura.
  • Kugara pakudya kwakadaro hakuna kukodzera nezvirwere zveitsvo uye zvechiropa, zvine atypical dermatitis, uye kana iwe wakambove neyakagadziriswa neanogadzirisa kune chero hove dzegungwa kana hove.
  • Uye zvakare, kufutisa, kuvapo kwematambudziko akakomba ekugaya, kushomeka kwevhitamini uye kuwedzera kwechirwere chero chipi zvacho zvinopesana nekutarisa kudya kwegakanje.

Kubatsira kwekudya kwegakanje

  1. Pakudya kwegakanje, huremu hunodzikira nekukurumidza. Kana iwe uchitsvaga rubatsiro kubva kune pfupi-temu sarudzo dzehunyanzvi, iwe unogona kugadzirisa yako nhamba munguva pfupi pfupi.
  2. Vazhinji vanokwezva nenyaya yekuti ivo havafanirwe kushandisa yakawanda nguva vachigadzira chikafu.
  3. Kune zvakanakira hunyanzvi uhu, zvinodikanwa kuti ubatanidze zvinobatsira zvepamusoro-soro nyama yegakanje - chikafu cheprotein chine hushoma hwemafuta. Crab protein ine huwandu hwakawanda hweamino acid taurine, iyo inoshingairira inosimbisa mitsipa yedu yeropa uye inobatsira kuchengetedza mhasuru toni. Taurine zvakare inobatsira pachene cornea, retina uye mhasuru dzemaziso. Crab protein inocherwa nekukurumidza uye nyore, nekuti makaka akabatana enyama mu crustacean nyama anenge asipo (iyo nyama yemhuka neshiri isingazvirumbidze).
  4. Nyama yezvisikwa zvegungwa izvi zvine yakasarudzika polyunsaturated fatty acids Omega-6 uye Omega-3, iyo inoderedza mwero wecholesterol yakaipa mumuviri wedu. Izvi zvinoderedza njodzi yehutano hwemwoyo.
  5. Iodine isina kukwana, iyo muviri wedu isingakwanise kuburitsa yega, tinowana patinodya makakanje. Saka kurwisa chirwere chetachiona ndechimwe chinhu chinobatsira chenyama yeava vanogara mugungwa. Sekureva kwevanoona nezvehutano, magiramu 20-50 echigadzirwa ichi anounza kudya kwezuva nezuva kweayodini mumuviri wedu.
  6. Izvo zvinobatsira zvegakanje nyama zvinokonzerwa nezvakakura zvemavhitamini B uye PP, mhangura, magnesium, phosphorus, selenium, zinc, izvo pamwe chete zvinorwa nemavhairasi, zvinobatsira kusimbisa immune system, uye kuva nemhedzisiro pane yekutya uye yekugaya. masisitimu emuviri.
  7. Crab nyama inoonekwawo seane simba aphrodisiac.

Kukanganisa kwekudya kwegakanje

  • Zvinofanira kurangarirwa kuti makakanje vagari vepasi pegungwa, saka nyama yavo inogona kunge ine mabhakitiriya akasiyana uye radioactive zvinhu. Asi matanda egakanje anotengeswa muzvitoro ane zvakatonyanya kuipa. Ivo, maiwe, vanogona kunge vasina kunaka. Panyaya iyi, njodzi yekukuvadza kune hutano haina kubviswa. Nenzira, kuedza kuri nyore kuchabatsira kuona kuti chigadzirwa ichi chakakwirira sei. Kana zvaive nyore kukotamisa tsvimbo, zviri nani kuramba kutenga zvigadzirwa zvakadaro. Hazvina kukodzera kutenga zvimiti izvo zvinoputsika. Izvi zvinoratidza kuti dzine starch yakawanda uye soya, uye zviri pachena kuti hove hadzina kukwana. Zvimiti mupakiti zvinofanirwa kuratidza kufanana muchimiro uye saizi. Nyatsoteerera ruvara rwematanda. Dzinofanirwa kuve dzakapendwa kune rumwe rutivi chete uye dzine mumvuri kubva papinki yakatsvuka kusvika kune pink-tsvuku. Hazvifanirwe kuve zvitsvuku kana chero rumwe ruvara.
  • Ehezve, pane iyo XNUMX-zuva regaketi chikafu, unogona kunzwa nzara, nekuti chikafu chakapihwa chichiri kushomeka. Uye kudya nyama yegakanje kana zvimiti wega, zvisinei kuti unonzwa sei nezvechigadzirwa ichi, zvinogona kuoma. Naizvozvo, zvakakodzera kutendeukira kune iyi nzira yekuremerwa, kuve nechinangwa uye simba resimbi. Hazvikuvadze kuva nechikwama chakakora zvakare kana ukasarudza kudya nyama yegakanje yakachena.
  • Sezvineiwo, kwete kare kare crab inonamira "yakapemberera" makore avo makumi mana. Kekutanga muna 40, kambani yekuJapan yakatanga chigadzirwa chitsva chinonzi Kanikama.

Kuitazve kudya kwegakanje

Izvo hazvikurudzirwe kutendeukira kune yakadzokororwa crab kuratidza kudya kwemwedzi unotevera mushure mekuguma kwavo. Kana isu tiri kutaura nezve maviri-vhiki yeprotein crab chikafu, kana iwe uchinzwa zvakanaka uye ukawana yakanaka mhedzisiro, unogona kutendeukira kwairi mushure mekumbomira kwemazuva gumi nemana futi. Wongorora hutano hwako uye teerera kumuviri wako.

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