Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1000 Kcal.
Vazhinji, vatove vakawana huwandu hunoremerwa hwehuremu hwakawandisa, vanotanga kumhanyira kunobatsira nzira dzakanyanyisa dzekushandura chimiro, iyo mitemo inosungirwa kudzikisa zvakanyanya chikafu. Ehezve, izvi zvinopihwa pakurasikirwa nevanhu vane huremu zvakanyanya zvakanyanya panyama nepfungwa. Kana izvi zvisati zvaitika kwauri, uye iwe uchifanira kugadzirisa zvishoma, chikafu chezuva nezuva chakakwana. Kuti uichengete, haufanire kutsauka paupenyu hwako hwepamoyo. Nekuita shanduko diki pane chako chikafu uye nekuratidza kushoma simba, unogona kurasikirwa anenge matatu makirogiramu muvhiki.
Zvekudya zvezuva nezuva
Kudya kwezuva nezuva kunoreva kugadzira kudya kwakadzikama uye kwakasiyana-siyana kubva kune zvigadzirwa zvagara zvichizivikanwa uye zvakajairika kwatiri. Zvikafu izvi zvinofanirwa kunge zvine hutano uye zvine musanganiswa wakakodzera wezviyo zvinodiwa nemuviri wako. Iwe unofanirwa kudya panguva yekudya katatu pazuva. Zviri nani kudya kwemanheru pasati papfuura 19:00 pm kana maawa 2-3 magetsi asati adzima, kana ukanonoka kurara. Zvinokurudzirwa kugara uchidya panguva dzinenge maawa mamwe chete.
Mishonga mikuru inokurudzirwa kuti ishandiswe isiri-starchy miriwo nemichero, nyama yakaonda, zviyo zvakakwana kana chingwa chebran, mukaka wakaderera-mafuta.
Kana nzara ikakurovera pakati pekudya kukuru, zvinotenderwa kuinyudza nekumwa girazi reyogati isina chinhu kana kudya mapuniko mashoma emafuta ane mafuta mashoma. Kuwedzera kune anosungirwa mvura, unogona kunwa matsva akasvinwa majusi nemichero zvinwiwa (michero, muriwo, yakavhenganiswa), unsweetened tii nekofi, kvass diki, mukaka uye mukaka unovava zvinwiwa zvemukati zvemafuta zvemukati. Zvinokurudzirwa kuramba doro. Kana, zvakadaro, pane chimwe chiitiko chakakomba iwe unoda kuzorora zvishoma, zvinokurudzirwa kusarudza girazi rewaini tsvuku kana chena yakaoma.
Kukura kukuru kwekurema kunogona kuwanikwa nekubatanidza kudya pamwe nekurovedza muviri. Kunyangwe akareruka emangwanani kurovedza muviri kuchakubatsira iwe kubvisa zvisina basa mapaundi nekukurumidza. Kana iwe usiri kutamba mitambo, edza kutungamira hupenyu hunoshanda. Kufamba panzvimbo pekufamba mune zvekufambisa, masitepisi pachinzvimbo cherevheta zvakare vabatsiri vakanaka mukudzora huremu nekuvandudza hutano.
Kana iwe uchida kurasikirwa neakawanda ehuremu hwakawandisa izvo zvinoita kuti zvive zvakaoma kunakidzwa zvizere nehupenyu, usamire. Kana zvichidikanwa uye uchinzwa zvakanaka, chikafu chezuva nezuva chinogona kuenderera kweinopfuura vhiki. Tevedza mitemo yekudya kusvika iwe wasvika pachinangwa chako.
Mugove wevhiki nevhiki wekudya kwemazuva ese
Muvhuro
Kudya kwemangwanani: mbiriso yakatetepa yakatetepa nehotela; mafuta mashoma kana 1% kefir kana yogati (girazi).
Kwekudya kwemasikati: chikamu chehuku yefillet saladi, chizi, 50 g yetuna mune yayo muto; 1-2 zvidimbu zvechingwa chechingwa.
Kudya kwemanheru: isina-starchy yemuriwo yemidziyo; mutsva wemagaka; kusvika ku 130 g ye mbatatisi, yakabikwa muunifomu; apuro kana peya.
Chipiri
Kudya kwemangwanani: 200 g yehorogi kubva kune chero mafuru (huremu hunofungidzirwa kunge hwakagadzirwa); svikiro bhanana.
Kwekudya kwemasikati: saradhi, iyo inosanganisira 50 g yeakaderera-mafuta chizi uye akati wandei chero miriwo, yakarungwa ne1 tsp. soy muto; peya.
Kudya kwemanheru: isina ganda huku yekucheka yakakangwa mupani yakaoma kana yakakangwa (250 g).
Chitatu
Kudya kwemangwanani: yai rakabikwa; tomato yakabikwa; chimedu chenyama yakaonda pane grill.
Kwekudya kwemasikati: sangweji, inosanganisira chingwa chechinama, chidimbu chemafuta ane mafuta mashoma, bhero mhiripiri, parsley kana mamwe maruva; girazi kefir ine mafuta emafuta anosvika 1% kana yogati isina chinhu.
Kudya kwemanheru: 200 g yakabikwa nyuchi yemombe; 100 g yemapatata akachekwa akachekwa, asina kurungwa nechinhu chero chipi zvacho; cucumber uye kabichi saladhi; orenji.
China
Kudya kwemangwanani: toast pamwe nemadomasi; 70-80 gramu yebhinzi yakabikwa.
Kwekudya kwemasikati: diki nyama yemombe; cucumber uye kabichi saladhi nemakwenzi; Apple.
Kudya kwemanheru: kuonda yenguruve chop; kufarira saladhi yemuriwo; 70 g mbatatisi yakachekwa, iyo inogona kurungwa nemukaka wakaderera-mafuta; orenji.
Chishanu
Kudya kwemangwanani: kadiki kadiki kakabikwa; girazi remukaka wakaderera-mafuta; teaspoon yemichero jam.
Kwekudya kwemasikati: yakaderera-mafuta kottage chizi muhuwandu hwe70-80 g; 2 mabhisikiti kana mamwe akadzika-koriori mabhisikiti, akazorwa nemafuta akanaka; mbiya yemuto muto; bhanana.
Kudya kwemanheru: 170 g ye mbatatisi yakabikwa kana yakabikwa; kusvika 70 g yekodhi mumafuta; saradhi yemiriwo isiri-starchy uye shoma shoma yakabikwa squid; apuro.
Mugovera
Kudya kwemangwanani: bundu rakaomeswa nehutete hutete; girazi remukaka wakaderera-mafuta; 1-2 tsp huchi hwepanyama.
Kwekudya kwemasikati: 200 g yehuku yehuku yakabikwa mukambani yemiriwo; 150 g akachekwa machena kabichi uye 2 tbsp. l. bhinzi yakabikwa nezvidimbu zvekarotsi.
Kudya kwemanheru (sarudza chero sarudzo yaunoda):
- kusvika ku150 g yenyama isina ganda; 70 g pizi nyoro; 120 g ye mbatatisi yakabikwa kana yakabikwa; chidimbu chepineapple chitsva kana chakakangwa;
- yakaonda nyama yemombe; 150 g yakabikwa mbatatisi; saladhi yemagaka, matomatisi, squid yakabikwa.
Svondo
Kudya kwemangwanani: 2 yakabikwa kana yakakangwa mazai ehuku mugango rakaoma; chimedu chevhavha yakaonda, yakabikwa; chimedu chechingwa chezviyo chakazara; hafu yemuzambiringa.
Kwekudya kwemasikati: chidimbu chehuku yakabikwa yehuku; mbatata yakabikwa kana yakabikwa; isina-starchy yemiriwo saladhi; yakabikwa apuro iyo inogona kuiswa ne50 g yemazambiringa akaomeswa.
Kudya kwemanheru: 2 zvidimbu zvechingwa chezviyo chakazara; saladhi yemagaka uye chena kabichi; kusvika pamakumi matatu g eakaonda ham; mbiya yemuto wemuriwo usina kukangwa.
Contraindications kune kudya kwemazuva ese
- Sezvo kudya kwezuva nezuva kusingareve kudzvinyirirwa zvakanyanya kwekudya, kunogona kuteverwa neanenge munhu wese.
- Iwe haufanire kusarudza regimen rakadai kune vakadzi vane nhumbu uye vanoyamwisa uye nevaya vane chero chirwere kana maficha emuviri anoda chikafu chakakosha.
- Usati watanga chikafu, kubvunza nachiremba hakuzove kwakanyanya, kunyanya kune vechidiki, vanhu vezera uye avo vasina chokwadi nezvehutano hwehutano hwavo.
Kubatsira kwekudya kwemazuva ese
- Imwe yemabhenefiti akakosha ezvekudya kwezuva nezuva, pamwe, anogona kunzi chokwadi chekuti kuonda pairi kunoitika pasina kunakidzwa kwenzara.
- Iyo seti yezvikafu izvo zvinogona kudyiwa zvakakura uye zvakasiyana. Nekudaro, kana iwe ukatevera kudya uku, iwe haugone kusangana neutera, hutano husina kunaka, uye chishuwo chekusununguka.
- Kurasikirwa nehuremu kwakagadzikana, munhu anonzwa achishingaira uye anogona kurarama hupenyu hwakajairika.
- Vazhinji vezvehutano vanotsigira nzira yakatsanangurwa nekuti inopa mwero unodzikira wekudzikira uye haunetse muviri.
Kukanganisa kwekudya kwemazuva ese
- Maitiro ezuva nezuva ekudzora huremu haataure zvikanganiso. Iye zvakajeka ane zvimwe zvakanaka.
- Hongu, chikafu ichi chinogona kunge chisina kukodzera kune vanhu vanoda kudzikira uremu nekukurumidza.
- Kana iwe uchida yako nyowani yakanaka chimiro kuti ikufadze iwe kwenguva yakareba, iwe unofanirwa kuve nemoyo murefu uye kuratidza kuda simba munzira yekuenda kune yaunoda mhedzisiro.
Kudzorerazve
Kuitazve kudya kwemazuva ese hakudi kutevedzera kune chero nguva dzakatarwa. Kana iwe uchinzwa zvakanaka, iwe unogona kushandura iyo chimiro neiyi nzira pese paunoda.