Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 590 Kcal.
Iyo 5 spoon dhayeti iri kuwedzera kuwedzera uye kuwedzera mukurumbira. Izvo zvakakwana kungoenda kune rubatsiro rweinjini yekutsvaga yewebhu pasirese, uye iwe uchaona yakawanda yekunyepedzera wongororo nezvechikafu ichi, icho chakabatsira kushandura nhamba hombe yevanhu.
Haufanire kusiya zvimwe zvekudya zvaunofarira, uye panguva imwechete unodzikira huremu. Zvinoita kunge fungidziro? Kwete zvachose, sekutaura kwevagadziri veiyi system uye nevanhu vakazvionera vega.
Kudya kunodiwa 5 maspuni
Izvo zvinozivikanwa kuti kudya zvakanyanya, iro rinomanikidza zvakanyanya dambudziko rekudya muzana ramakore reXNUMXst, ndicho chikonzero chakajairika chekusafadza kuwanda kwehuremu. Kudya uku kunokudzidzisa iwe kudya chaiko, kana kuti, kwete kunyanyisa. Icho chikafu chakajairwa, chakayerwa chinotungamira kuhuremu.
Zita rekuzvitsanangudza remashupuni mashanu rinoreva huwandu hwechikafu muhuwandu hwemapuni mashanu. Iwe unogona kuyera nemashupuni, asi ipapo unogona kutobhadhara zvese 5. Unogona kuyera huwandu hunodiwa hwechikafu, uchireva chikero chekicheni. Asi ivo havasi vanogara vari pedyo, uye havazi vese vane avo mukushandisa kwemhuri. Kushandisa zvipunu mune izvi zvichave nyore. Iwe unogona kuverenga yako chikamu chekudya pasina dambudziko kubva kunenge chero kupi. Hapana anozozviona kuti urikudya.
Iwe unofanirwa kudya ese matatu (akawanda, mana) maawa. Iko hakuna zvirambidzo pane huwandu hwezvikafu pazuva. Vaka pane yako chirongwa chehupenyu nebasa, uye edza kusadya kanenge 3-4 maawa usati warara.
Kusarudzwa kwezvigadzirwa zvakakwana pakufunga kwako. Ehe, zvichave zvakanaka kana iwe ukakwanisa kushandura chikafu chako kune chikafu chakakodzera. Asi mutemo unonyanya kukosha ndeyekuchengetwa kwezviyero uye nguva yenguva.
Asi nezvezvinwiwa, iyo 5-spoon sisitimu yakaoma. Vagadziri vayo vanokurudzira zvakasimba kudya (pasina kupinda mukati uremu hwechikafu) zvinwiwa zvisina shuga (kana zvirinani neiyo shoma huwandu hwayo). Inokurudzirwa kutarisa kunwa kwemvura yakachena. Zvimwe zvinwiwa zvinofanirwa kunwiwa zvishoma sezvinobvira. Zvikasadaro, kunyangwe uchichengeta iyo pamusoro mitemo yekudya, iwe unogona kukanda mune yakawanda isina basa macalorie. Chero zvazvingaitika, kuti usatambanudze dumbu, edza kusanwa chero chinhu kweinenge 20-30 maminetsi mushure mekudya. Kana iwe uchikwanisa kumirira awa, zvakanaka!
Hongu, hazvisi zvese zvinogona kuyerwa nezvipunu. Kana isu tichitaura pamusoro pezvigadzirwa zvakasimba (michero yakafanana), saka zviri nani kuzviyera nechiyero, kuitira kuti urege kukanganisa. Chikamu chinopindirana mumapuni mashanu chinenge 5-150 g. Nenzira, iyi ndiyo yakawanda sei muchero weavhareji (apuro, peya, orenji) inorema.
Uyezve, mitemo ye5 spoon inokurudzirwa kuderedza zvishoma kuwanda kwemunyu mumenyu, kunyanya kana kare iwe waiwanzoita oversalt ndiro. Chekutanga, munyu wakawanda unogona kukuvadza muviri, uye chechipiri, unogona kumutsa havi yakasimba uye, semhedzisiro, kudyisa. Izvi zvekudzikira vanhu uremu ndiye muvengi wakaipisisa.
Nezve iyo chiyero cheakawandisa kuonda, iwe unofanirwa kuvaka pane yako yekutanga uremu hwemuviri. Kana iwe uine zvirevo zvine makirogiramu akawandisa, saka muvhiki rekudya kwakadai, kunyangwe pasina kugadzirisa mamenu, unogona kurasikirwa ne5 kg. Kana pasina huremu hwakawanda, saka, chokwadi, haazoenda nekumhanya kwakadai.
Asi yeuka kuti kurasikirwa uremu nekukurumidza nemari shoma yekuwedzera mapaundi hakuna kunaka kune hutano, asi kazhinji kune chimiro. Ganda rinogona kungoti sag. Saka dzokorora kwauri pachako chirevo, iwe unotyaira wakanyarara - iwe uchaenderera nekushandura nemufaro, uchirangarira mirairo yetsika ino. Uye mhedzisiro yacho ichagogodza pasuo rako muchimiro cheyakagadziriswa nhamba.
Kana pakutanga zvakakuomera kuti uteerere kurudziro yekudya, uye iwe usingazive iyo menyu yaunosarudza, sezvo chikafu chako chaive kure nekudya kwakaringana, sarudzo pazasi ichakubatsira.
Breakfast breakfast: oatmeal mumukaka (iwe unogona kuwedzera huchi hushoma uye nuts kwairi).
chisvusvuro: banana kana orange.
dhinha: chikamu chenyama yehuku kusvika ku200 g.
Manheru masikati: saladhi yemiriwo yako yaunofarira, yakavhenganiswa nekamukimu shoma.
dhinha: porridge yemupunga kana zvimedu zvishoma zvehove yakabikwa (kana yakabikwa).
Kana ukaenda kunorara nguva yapera, unogona kunwa girazi rekefir yakaderera-mafuta, mukaka wakabikwa wakaviriswa kana kudya yoga yoga isina shuga.
Contraindications kudya 5 maspuni
Kana zvese zvakarongeka nemuviri wako, saka chokwadi chikafu ichi chinongobatsira chete. Asi chikafu chakadai chinopikiswa kune vanhu vane mamwe marudzi ezvirwere zvemudumbu.
Sezvingatarisirwa, hazvina kukodzera kunamatira kune chikafu chekudya kune avo vane chero hutachiona hunoda hutano hwakakosha, kusanganisira kuomerera kune imwe huwandu hwechikafu.
Kubatsira kweiyo 5 spoon chikafu
Iko kune zvakwakanakira zvakawanda kune ichi chikafu.
1. Unogona kudya zvaunofarira zvekudya uye panguva imwe chete uchidzikira uremu usinganzwe kusagadzikana uye usina kunzwa kunzara kwakanyanya
2. Metabolism inowedzera uye muviri seyese unotanga kushanda zvirinani.
3. Kurema kunoderedzwa zvinobudirira.
4. Unogona kubvisa chero huwandu hupi hwemapaundi asina basa.
Kukanganisa kwekudya kwemashupu mashanu
Pakanga pasina chakataurwa chakanakira chikafu ichi. Ehezve, vanhu vakajaira kudya zvakati wandei zvekudya, mumazuva ekutanga echikafu (sekutonga, isu tiri kutaura nezve mazuva 3-4) vanogona kunzwa nzara vasina kudya mashupuni mashanu echikafu. Iwe unongofanirwa kuve nemoyo murefu zvishoma uye usatsauke kubva pamisimboti yeiyo system. Zvirokwazvo munguva pfupi iwe uchazojairira mavhoriyamu matsva, uye mudumbu uye chimiro zvichakutenda.
Kudzorerazve
Nenzira ine runyararo, iwe unofanirwa kuita iyi yekudya purogiramu ive yakasarudzika yehupenyu. Izvi zvinokutendera kuti usasangane zvakare nemakirogiramu akakusiya mushure mekupinda muhupenyu hwenhema.
Zvakareruka, kana iwe watove wakarasikirwa huremu hwakakwana uye uchida kumisa maitiro aya, wedzera zvishoma koriori yezvakudya zvaunodya. Asi ivo vanogadzira dhayeti vanokurudzira zvakasimba pamusoro pekubata vhoriyamu yayo. Zvikasadaro, iwe unogona kungotambanudza dumbu rako zvakare uye, semhedzisiro, kuda kudya chikafu chinowedzera uye zvakanyanya (kubva izvo, kutaura zvazviri, isu tiri kumhanyira kune ino system).