Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 770 Kcal.
Kudya hakuwanzo kureva kukosha kwekudya kana kutsanya. Iwe unogona kuwana nzira, iyo dhayeti iyo isingatambudze gastrointestinal turakiti, yakanyatsoenzana uye inokutendera iwe kurasa mafuta kutsigisa. Izvi ndizvo zvaunogona kudaidza iyo "gumi zvekudya" chikafu, icho chinogara vhiki imwe chete.
Kana iri yekudzikira uremu, pano iwe unofanirwa kuenderera kubva kune yakasarudzika hunhu hwemuviri uye huwandu hwemamwe mapaundi anowanikwa. Zvinoenderana neongororo dzevanhu vakasangana nehuremu uhu pachavo, mumwe munhu anotora 1,5-2 kg muvhiki, uye mumwe munhu anogona kuzvirumbidza nekuonekana ne 3-4 (uye zvimwe) kg. Kana iyo dhayeti ichibvumidzwa zvakanaka, uye iwe uchida kuvandudza chimiro chako zvishoma zvishoma, iwe unogona kuchiwedzera kusvika mazuva gumi.
10 Kudya Kudya Zvinodiwa
Zvinoenderana nemitemo yekudya, gumi zvaro zvekudya zvinofanirwa kuve zvirimo:
- chicken fillet (isina ganda);
- mazai ehuku (anogona kuchinjwa nemazai ezvihuta);
- isina mafuta kana 1% mafuta kefir;
- mapango;
- madomasi;
- eggplant;
- zucchini kana zucchini;
- makabheji (white uye cauliflower);
- howa hwakasiyana;
- maapuro, zviri nani mhando dzegirinhi (unogona kuzvitsiva nemaaranjisi uye mazambiringa).
Inobvumirwa kusanganisa zvigadzirwa izvi sezvaunoda. Asi zvinokurudzirwa kuita kuti menyu ive yakasiyana, uchishandisa huwandu hwehuwandu hwemazita echikafu chakataurwa mazuva ese. Huremu hwekudya kwezuva nezuva hunofanira kunge huri mukati me1,5 kg. Kana ukadya chikafu chishoma, dzikisa RDA zvishoma, asi usafe nenzara. Vagadziri ve10 Chikafu Diet vanopa zano kuva nekudya kukuru katatu muswere wese. Kana uchida, iwe unogona kuva nechikafu pakati pavo (zvechokwadi, chikafu chinobvumirwa).
Zvimwe zvinodyiwa zvinodyiwa zvinotenderwa, kushandiswa kwavo kuri pahungwaru hwako;
- 1 PC. hanyanisi pazuva;
- gariki;
- ndimu muto;
- dill, parsley;
- huchi chaihwo (kwete inopfuura 1 tsp yemangwanani kana, mune zvakanyanya zviitiko, kwemasikati);
- unsweetened tii (zvimwe zvakasvibirira) uye kofi;
- mafuta omuorivhi (1 tbsp. L.);
- dema chingwa (kusvika ku30 g).
Muenzaniso wekudya kweiyo "gumi zvekudya" kudya kwemazuva mashanu
Day 1
Chikudya chamangwanani: saladhi yekabheji chena, imwe yakabikwa yehuku uye champignons (yakabikwa kana yakabikwa); apuro duku yakasvibirira; kefir.
Zvokudya zvemasikati: yakabikwa chicken fillet; stewed eggplant; cucumber uye tomato saladi; chai.
Kudya kwemanheru: zucchini yakabikwa nemadomasi; chingwa chisvinu; green tea.
Day 2
Kudya kwemangwanani: 2 mazai ehuku, yakabikwa kana kubikwa mupani isina kuwedzera mafuta; achangobva kugadzirwa maapura; girazi kefir.
Kwekudya kwemasikati: huku yehuku yakabikwa mumapepa ane howa uye matomatisi zvidimbu; mapuniki mashoma ekabichi yakabikwa; chimedu chechingwa nhema.
Kudya kwemanheru: yakabikwa eggplant; tomato uye cucumber saladi; green tea.
Day 3
Kudya kwemangwanani: omelet ye 2-3 mazai ehuku, akapiswa; zucchini yakabikwa; apple plus kefir.
Kwekudya kwemasikati: huku yehuku yakabikwa pasi pehaplant; wemagaka uye madomasi saladi; chimedu chechingwa nekapu yetii.
Kudya kwemanheru: chena kabichi uye cucumber saladhi; mashoma maspuniki ehwahwa hwakabikwa; green tea.
Day 4
Kudya kwemangwanani: miriwo yakabikwa; yakabikwa apuro netii.
Kwekudya kwemasikati: muto wekolifulawa; steamed huku cutlet; chimedu chechingwa nhema.
Kudya kwemanheru: omelet 2 mazai ehuku, akapiswa kana mupani isina mafuta; akachekwa machena kabichi uye girazi rekefir.
Day 5
Kudya kwemangwanani: omelet ye 2-3 mazai ehuku (kana mazai akabikwa); yakabikwa matomatisi nemazai.
Kwekudya kwemasikati: muto wakavakirwa pasiplantera, chena kabichi uye hanyanisi; chidimbu chehuku yakabikwa yehuku; cucumber netii.
Kudya kwemanheru: chikamu chemashizha akachekwa; apuro uye girazi kefir.
chitsamba… Kana uchinzwa nzara pakati pekudya kukuru kana usati warara, unogona kuinyudza neapuro kana mafuta ane mafuta mashoma kefir.
Contraindications ye "10 zvigadzirwa" zvekudya
Kuteerana ne "gumi rekudya" dhayeti haina kukurudzirwa panguva yekuzvitakura nekuyamwisa, pamwe neavo vane chero chirwere chisingaperi (kunyanya nekuwedzera kwavo) kana zvirwere zvemudumbu.
Kubatsira kweiyo gumi Chikafu Kudya
- Zvokudya "10 zvigadzirwa" zvinogona kuverengerwa kune nzira dzakaenzana dzisingakonzerese kupera kwemuviri, hazvikonzerese kushaya simba uye zvimwe zvisingafadzi "mabhonasi" ekudya kwekudya.
- Iwe unogona kugadzira menyu nekubatanidza zvigadzirwa sezvaunoda. Iwe unogona kudya zvakasiyana-siyana zvekudya uye uchiri kuderedza uremu.
- Kana iwe ukaratidza fungidziro yako uye usiri simbe yekushandisa imwe nguva mukicheni, iwo madhishi zvirokwazvo anozobuda ave kwete kwete chete ane hutano, asi zvakare anonaka.
- Iyo "10 zvigadzirwa" system iri nyore kutakura, haiite kuti ufe nenzara, saka haifanirwe kukuvadza muviri une hutano. Zvinenge zvese zvezvikafu zvinopihwa zvinowanika gore rose. Iyi nzira inobatsira kukudziridza tsika yekudya kwakakodzera uye inobvumira, kana iwe usingaise pane zvose zvinokuvadza, shure kwayo, chengetedza uremu hutsva kwenguva refu. Uye kana iwe uchida, nekudzora calorie yemukati, unogona kuramba uchidzikira uremu. Iko kufamba zvishoma nezvishoma kwekubvisa kilogiramu kunochengetwa nevakawanda vezvekudya uye vanachiremba vanozivikanwa sevanopokana nekurasikirwa nehuremu.
Iwe unofanirwawo kuterera kune zvinobatsira zvivakwa zvisingabviswi zvigadzirwa zviripo mukudya.
Pamhando dzese dziripo dzenyama, huku yehuku ndiyo inonyanya kudya. Icho chinhu chinoshamisa chinopa nyore nyore kugaya protein iyo iyo muviri inoda kushanda nemazvo. Huku ishoma mumafuta uye ine mapuroteni mazhinji, ayo anobatsira kuvaka muviri unoyevedza uye wakaonda. Chicken yakafuma mumaB mavitamini, ayo anobatsira kuhutano hweganda, ane hunhu hwakanaka pane metabolism uye mashandiro ehurongwa hwemitsipa.
Mazai ehuku ndiwo "vachengeti" veprotein yakazara, iyo inosanganisira yakaoma yeakakosha amino acids. Kunyanya, zvine leucine, yakakosha amino acid iyo isingawanikwe muhuwandu hwakadai mune chero chimwe chikafu. Ndokusaka mazai (kunyanya mapuroteni chikamu) achifarira vatambi, vanonyatsoongorora hutano hwavo uye chimiro chemuviri. Mazai anewo selenium, potasium, magnesium, calcium, iron, phosphorus, mavitamini emapoka A, B, E, D.
Kefir chigadzirwa chakaviriswa chakaviriswa chinogadzirisa kugaya. Ngatitorei pfungwa dzenyu kune chokwadi chekuti kefir yakachena ine nyoro laxative effect, asi yekare (inopfuura mazuva matatu), pane zvinopesana, inosimbisa matumbo. Kefir inobatsira muviri kuti "uwane" puroteni yakazara, inogadzirisa zvinetso muzvirwere zvechiropa, gastrointestinal turakiti, pancreas uye inobatanidzwa mukudzivirira kuitika kwavo.
Makomichi ane 95% emvura uye ane yakaderera kwazvo macalorie zvemukati (chete gumi nemashanu mayuniti emagetsi pa15 gramu), saka ivo vabatsiri vanoshamisa pakurasikirwa nehuremu. Makomkombe akakwirira mune fiber, izvo zvinokurudzira zvakakodzera ura motility. Izvi zvipo zvechisikirwo zvinobatsira kwazvo kune vanhu vane hosha yemwoyo, chiropa, itsvo, vanotambura ne metabolic polyarthritis, gout.
Chiyero chakakwana chematomatisi mukudya chinobatsira kuderedza huwandu hwecholesterol yakaipa uye inobatsira mukudzivirira zvirwere zvemwoyo. Masayendisiti akaita chidzidzo umo 28 miriwo yakasiyana "yakatora". Maererano nemigumisiro yayo, tomate yakaonekwa sevamiririri vanobatsira zvikuru vemiti yemiti (pamwe chete nebhinzi dzakasvibirira). Nekuda kwekuwanda kwazvo kwelycopene, madomasi anonyanya kukosha pahutano hwemapfupa. Nguva dzose kudya kwemadomasi mukudya kunoita kuti chimiro chepfupa chive chakasimba, kunoderedza ngozi yekukuvara uye kuputsika. Mukushaikwa kwemiriwo inoshamisa mumenyu, mukana wekusangana neosteoporosis nezvimwe zvirwere zvinowedzera zvakanyanya.
Mune zucchini, vesaenzi vanocherekedza chakaringana chiyero che potassium uye sodium. Izvi zvine mhedzisiro inobatsira pachiyero chemvura chemuviri, zvinobatsira muviri kuti utaure zvakasununguka kune zvakawandisa mvura, kuunganidzwa kwacho kunogona kutungamira kumatambudziko ehutano. Uye kuvapo kwehuwandu hwakawanda hweasidhi acids mu zucchini kunovaita chikafu chakanakisa cheshuga uye vanhu vane chirwere chedumbu.
Shiraplant inobatsirawo kumatambudziko emudumbu. Izvo zvinobatsirawo mukudzivirira uye kutsetseka nzira yeatherosclerosis, sezvo ivo vachideredza kuwanda kwecholesterol inokuvadza muropa. Kushandisa mashandiro emazai (mukushaikwa kwezvinopesana) zvinokurudzirwa kune vanhu vakura vanotambura nezvirwere zvemoyo, zvinokanganisa edema. Mazai anokweretwa izvi kune potasium, iyo inobatsira kubvisa zvakawandisa mvura kubva mumuviri uye inogadzirisa mvura metabolism.
Kabichi ine mavitamini mazhinji emapoka B, P, PP, E, carotene, fiber, potasium. Kushandiswa kwaro kunovandudza ura mashandiro, kurongedza kutenderera kwaro. Kabichi rinobatsira zvikuru kuvanhu vanotambura neBP, maronda emudumbu, uye matambudziko enduru.
Pakati pezvakasiyana zvezvinhu zvinobatsira zvemaapuro, tinoona kuti mashandisiro awo ane pesvedzero yakanaka kwazvo mukushanda kweiyo lymphatic system, inodzivisa izvo zvinonzi kuomarara kwemitsipa yeropa uye inonatsa zvakakwana ropa. Zvakanakira maapuro ekuona, ganda, vhudzi nezvipikiri hazvirambike.
Howa hwakasarudzika nekuti ihwo hwakakwana hwakaringana kuumbika kwezvinhu zvipenyu zvinoshanda. Iwo akadzika-koriori, zviri nyore kugaya chikafu chikafu chine akawanda se18 amino acids. Mushroom zvinoriumba zvine pundutso muhurongwa hwemitsipa, hematopoietic maitiro, uye inzira dzakanaka kwazvo dzekudzivirira mazhinji ehutano hwemwoyo. Sainzi yakaratidza kuva neakakwira anti-cancer maitiro ehwahwa.
Kukanganisa kweiyo Gumi Kudya Kudya
- Kudya kunogona kuva kwakaoma kune avo vakajaira kudya zvinhu zvinokuvadza uye kuregeredza zvinhu zvine utano.
- I "gumi" inogona kunge isina kukodzera kune avo vanhu vane chinangwa chekurasikirwa neakawanda makirogiramu munguva yakati rebei. Iyi nzira haibvumire iwe kukurumidza kuchinja chimiro chako, kana usinga cheke kudya zvakanyanya.
Kudzokorora kudya kwe "10 zvekudya"
Hazvikurudzirwi kudzokorora kudya kwe "10 zvigadzirwa" kwemwedzi 1-2 inotevera mushure mekupedzwa kwayo kwekutanga.