Zuva rekudya, (mazuva gumi, -10 kg)

Kuderedza uremu nechikafu chemusi kusvika kumakirogiramu masere mumazuva gumi.

Ivhareji yezuva nezuva koriori zvemukati ndeye 850 Kcal.

Misi ndiyo imwe yemichero yekare. Madzitateguru emaArabu emazuva ano akaashandisa pakudya kwenguva refu; makuva avanafarao vekuIjipiti akanga akapendwa nemifananidzo yemazuva. Varwi vechiArabu vaigara vachitora mazuva emushandirapamwe, vachiturika masaga pazvigaro zvebhiza. Ichi chigadzirwa chekudya chakakosheswa chakabatsira varwi kuchengetedza kutsungirira uye kuvaka simba remhasuru. Misi yakaomeswa, yakaomeswa, nyowani yakagadzira hwaro hwekudya kweBedouin.

Nutritionists vanokurudzira mazuva ezino rinotapira senzira ine hutano kumasweets uye mamwe maswiti.

Zuva rekudya zvinodiwa

Zuva Kudya kunosanganisira kudya misi chete kwemazuva mana okutanga. Kutanga kubva pazuva rechishanu, maapuro anofanirawo kunge ari mukudya (zvichida marudzi egirinhi). Dzimwe nguva unogona kushandisa maranjisi kana zvimwe zvibereko zvecitrus zvakasiyana. Iwe haugone kuomerera kune zuva rekudya kwemazuva anopfuura gumi. Mushure menguva ino, unogona kurasikirwa ne10-6 mapaundi ekuwedzera. Nutritionists vanokurudzira kudya zvishoma muzvikamu zvine mwero. Hwaro hwekudya kwemvura ndeyenguva dzose ichiri mvura. Iwe unogona zvakare kunwa herbal kana green tea pasina yakawedzera shuga uye sweetener.

Inoshanda ndeye uye nut-date kudya… Nguva yaro imazuva mashanu. Zuva rega rega, vakadzi vanoda kudya kusvika ku5 g yekusanganiswa kwemazuva uye nuts, varume - kusvika ku500 g. Pamusoro pemazuva, unogona kusiyanisa menyu nemichero yakaomeswa. Zvinokurudzirwa kudya ka700 pazuva. Chikafu chemvura chine 5 litita chinomiririrwa nemvura ichirimo uye unsweetened green tea.

Unogona kurasikirwa nemakirogiramu 3-4 mumazuva matatu uye nekuchenesa ura uchishandisa kudya pamazuva uye kefir… Zviri nani kusarudza chigadzirwa chemukaka chakaviriswa chine mafuta mashoma kana nyangwe isina mafuta zvachose. Iwe unofanirwa kushandisa 1 litre yekefir uye 500 g yemichero yakaomeswa pazuva kwekudya 5-6.

Kune avo vasingakwanise kufungidzira chikafu chavo chisina zviyo, chakakodzera kudya pamazuva uye buckwheat… Chekutanga, menyu yeiyi misiyano yemaitiro ekufambidzana yakaenzana kupfuura iyo yapfuura. Zvisinei, vanachiremba vanokurudzira kupikisa kudya kwakadaro kwemazuva anopfuura manomwe. Mazuva ese iwe unofanirwa kudya 7 g yemichero yakaomeswa uye 100-150 g yebhakkwheat (yakaoma zviyo uremu). Chekupedzisira, kana iwe uchigona kuwana yakaringana shoma buckwheat, cheka pairi. Asi hazvisati zvakakodzera kuti udzikise iyo dhayeti kuti usabvise nzira yekudya.

Kwemazuva ekuunza mabhenefiti chete kumuviri, unofanirwa kusarudza iwo nemazvo. Mazuva akanaka anofanira kunge ari maronda (serima sezvinobvira). Iyo monotony uye kusviba kwezvibereko humbowo hwekuibva kwavo. Ruvara rwakajeka runoratidza kuti muchero hausati wagadzirira kudya. Wana michero isina kunyanya kuomarara kana kupfava. Sezvingatarisirwa, misi yakaomeswa haifanire kuratidza kutsemuka kunooneka. Kana paine pores pane muchero wakaomeswa, zvinoreva kuti iwo akaomeswa-ovhoni. Zvirinani kuramba kuzvitenga. Usatenge mazuva akakwinyika uye ane hwema hwakavira.

Zviratidzo zvakadaro humbowo hwakananga hwekuti muchero wanga uchirara kwenguva yakareba, uye sezvingabvira, iwo haana kunyatso kuomeswa. Kana mazuva acho akanamira pamwe chete, uye iwe ukaona yakakwenenzverwa shuga pamusoro, saka ivo vakarapwa nesirasi. Izvo zvakare hazvikurudzirwe kutenga. Nzvimbo yavo inopenya inoratidza kuti mazuva aibatwa nemafuta. Chibereko chemhando yepamusoro hachifanirwe kunge chakanamatira, chine mafuta, chakazorwa kusvika pakubata. Zvirinani kutenga mazuva nemabwe. Vakave nekurapwa kushoma kwekushisa uye vakachengetedza mimwe mishonga mukati mavo.

Havasi vanhu vazhinji vanogeza mazuva vasati vashandiswa, asi pasina. Iwe unofanirwa kunzwisisa kuti hausi kudya misi inongodzurwa kubva pamuchindwe asi yatove chigadzirwa chekugadzirwa kwemaindasitiri. Izvo zvakakosha kuti unyatso geza mazuva akanyikwa musyrup kana makemikari akagadziriswa (izvo, zvinosuruvarisa, hazvina kujairika). Nzvimbo inonamira inzvimbo yakanaka yekuberekesa mabhakitiriya, saka kudya michero iyi yakaomeswa hakuzounza chero hutano.

Zvinokurudzirwa kuchengeta mazuva mufiriji mune yakasungwa yakavharwa mudziyo. Izvi zvinodzivirira zvakare michero kubva kunotora hwekunze hwekunhuhwirira.

Musi wekudya menyu

muenzaniso

Musi wezuva menyu

Kudya kwemangwanani: 70 g yemisi.

Snack: 30 g misi.

Kwekudya kwemasikati: 100 magiramu emazuva.

Manheru masikati tudyo: 30 magiramu emazuva.

Kudya kwemanheru: 70 gramu emazuva.

Apple-date zuva menyu

Kudya kwemangwanani: 70 g yemisi.

Snack: 2 maapuro.

Kwekudya kwemasikati: 70 magiramu emazuva.

Manheru masikati snack: hafu yeapuro, nyowani kana kubikwa, uye nemaviri mazuva.

Kudya kwemanheru: 70-80 gramu emazuva uye zvidimbu zvemaapuro.

Muenzaniso we nut-date kudya

1 ne3 mazuva

Kudya kwemangwanani: 50 g yemadate, 40 g emaapuro akaomeswa, uye 20 g yemapistachios.

Snack: 30 g apricots akaomeswa; 20 g mazuva, uye 10 g maamanda.

Kwekudya kwemasikati: 70 g emaapurikoti akaomeswa, 30 g emaapuro akaomeswa, uye 20 g yemapistachios.

Manheru masikati: 50 g misi; 30 g maapuro akaomeswa, uye 10 g maarumondi.

Kudya kwemanheru: 50 g yemadate nemaapurikoti akaomeswa; 20 g pistachio-almond musanganiswa.

2 ne4 mazuva

Chikudya chamangwanani: mazambiringa akaomeswa ane prunes (50 g), 20 g walnuts, uye 40 g yemapeari akaoma.

Snack: 30 g misi; 20 g mabhanana akaoma; 10 g yemadnuts.

Kwekudya kwemasikati: 70 g yemazambiringa akaomeswa ane mazuva; 20 g walnuts; 30 g mapeya akaomeswa.

Masikati masikati: 40 g yemapurumu nemazambiringa akaomeswa; 30 g mabhanana akaoma; 10 g yemadnuts.

Kudya kwemanheru: 50 g yakaoma mapeya, 60 g yemadate, uye 20 g yechero nzungu.

Day 5

Kudya kwemangwanani: 80 g yemusanganiswa wemadate, maonde, apricots akaomeswa; 40 g cashews.

Snack: 30 g misi; 20 gramu emaamondi.

Kudya kwemasikati: maonde, maapricots akaomeswa, uye mapurumu (100 g); 20 g walnuts.

Manheru masikati snack: 50 g misi; 20 g yehazelnut tsanga.

Kudya kwemanheru: 100 g yemisi nemichero; 30 g cashews.

Muenzaniso wekudya kwemazuva ese kwekudya kefir-zuva

Kudya kwemangwanani: girazi kefir uye 100 g yemisi.

Snack: 100 g misi.

Kwekudya kwemasikati: girazi kefir uye 100 g yemadate.

Masikati snack: girazi kefir uye 100 g yemadate.

Kudya kwemanheru: 100 gramu emazuva.

Nguva pfupi asati arara: girazi kefir.

Muenzaniso wekudya kwemazuva ese pamisi uye buckwheat

Kudya kwemangwanani: buckwheat porridge ine 20 g yemadate.

Snack: 10 g misi.

Kwekudya kwemasikati: buckwheat porridge ine 30 g yemadate.

Manheru masikati tudyo: 20 magiramu emazuva.

Kudya kwemanheru: buckwheat uye 20 g yemadate.

Contraindications

  • Chekutanga, sezvo zuva rechikafu risingakwanise kuzvirumbidza nezve kudya kwakaringana, rine rurefu rwekupesana runyorwa. Izvo hazvigone kutevedzwa nevakadzi vane nhumbu, panguva yekuyamwisa, vana, vachiri kuyaruka, uye vakuru vakuru.
  • Chechipiri, taboo yekucherechedza zuva rekudya ndeye kuvapo kwezvirwere zvemudumbu, chirwere cheshuga mellitus. Mazuva anowedzera shuga yeropa nekukurumidza, izvo zvisingagamuchirike kune vanhu vane chirwere cheshuga.
  • Chechitatu, hazvikurudzirwe kushandisa nzira yekurasikirwa mushure mekuvhiyiwa kwazvino, iine chiitiko chemuviri uye chepfungwa.
  • Vanhu vakawedzera mazino caries vanofanirwa kungwarira nezvekushandiswa kwemazuva. Mashuga anowanikwa mumazuva, kunyangwe achiitika nenzira yechisikigo, anogona kurwisa enamel yezino uye nekuwedzera dambudziko racho.

Zvakanakira iyo Zuva rekudya

  1. Unhu hunobatsira hwemichero iyi yakaomeswa inozivikanwa. Izvo hazvisi pasina kuti vagari vekare veEast vaitenda kuti iwe unogona kurarama hupenyu hwakareba hurefu uine hutano nekudya chete misi. Michero iyi yaigara ichisanganisirwa mukudya kwake neMuporofita Muhammad, yakanyorwa nezvayo muKorani. Kune ngano zhinji nezve marefu-livers kubva kuChina avo vaidya zvakanyanya izvi zvipo zvakasikwa.
  2. Date palm michero inozvirumbidza yakazara mavhithamini nemaminerari. Kudya mazuva gumi pazuva kunogutsa chido chemuviri che magnesium, sarufa, mhangura. Ivo zvakare vane yakawanda iron, phosphorus, sodium. Iyi michero yakaomeswa inewo yakawanda ye potassium, nekuda kweiyo ine inobatsira pamwoyo. Mazuva anewo makumi maviri akakosha amino acids, kusanganisira tryptophan (yakasikwa antidepressant inobatsira kuderedza mukana wekushushikana uye kumwe kuratidzwa kwepfungwa kwakashata).
  3. Mazuva ekudya anobatsira pazvirwere zveropa, maziso, kune vakadzi vane PMS, yekusimbisa immune system, nechikosoro. Mazuva anoderedza njodzi yekenza. Kune varume, misi inobatsira kuvandudza basa rekubereka uye kusimbisa potency.
  4. Izvo zvakakwana zvekuunza mazuva mukudya panguva yekuzvitakura. Izvo zvine zvinhu zvinosimbisa chibereko uye zvinofambisa nzira yekusununguka. Kunze kwezvo, misi ine inobatsira pamagariro. Naizvozvo, ivo vanodzora njodzi yekuzvara mushure mekusununguka.
  5. Iyo Retinol inowanikwa mumadheti inochengetedza bvudzi rako nezvipikiri zvine hutano.
  6. Mazuva anodzora chigaro, dzorera iyo yemukati microflora. Kuvapo kwepantothenic acid mumichero yakaomeswa kunopa kumisikidzwa kwemaitiro emagetsi mumuviri.
  7. Kudya kwekufambidzana kwakakodzera kune avo vane zino rinotapira, avo kazhinji vasingakwanise kupedzisa maitiro ekudzora huremu nekuda kwekupindwa kwavo nesipi. Kuti usazowana mamwe mapaundi zvakare, uye mushure mekuguma kwekudya, idya misi netiyi kana chimwe chinwiwa chinopisa, panzvimbo pe, semuenzaniso, chihwitsi chinowanzoitika.

Kukanganisa kwekudya kwezuva

  • Kudya kwacho kwakanaka. Kuti uzvidzivirire, unofanirwa kuratidza simba. Unogona kunzwa nzara.
  • Kunyangwe mhedzisiro yakanaka yemisi pabasa remudumbu, nekushandisa kwavo kwakawanda, ura hunogona kuve. Kana kupatirwa kuchiitika, zvakanaka kumisa chikafu.

Kuitazve chikafu

Mukupedzisa, kana iwe uchida kutendeukira kuchikafu chezuva zvakare, unogona kuzviita mushure mekuzorora kweinenge mwedzi mumwe. Uye zvinodikanwa kuti kumbomira kwaive kureba.

Ndarasikirwa Sei Makirogiramu makumi mashanu- Mazuva paKudya?

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