Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 600 Kcal.
Kana iwe uchida kurasikirwa ne5-6 zvisina kufanira kilograms, uye iwe usina kana inopfuura vhiki kweizvi, nzira yekudzora uremu inonzi 6 zviyo inogona kubatsira. Maererano nemitemo yayo, kwemazuva manomwe iwe uchada kudya zviyo zvakasiyana, zuva rega rega - imwe tsanga.
6 porridge chikafu chinodiwa
Kudya 6 porridge inoreva nzira yekudzora huremu, umo kusimbisa mukudya kuri pakushandisa makabhohaidhiretsi akaomarara uye kucheka mapuroteni nemafuta. Pazuva rekutanga rekudya, iwe unofanirwa kudya gorosi gorosi, pane wechipiri - mapira, wechitatu - oatmeal, wechina - mupunga, uye pazuva rechishanu nerechitanhatu, unofanirwa kutarisa kubhari uye musanganiswa wezvose zviyo zvaunoda, zvichiteerana.
Kuti kudya kweporidge 6 kuve kwakanyanyisa kushanda maererano nehuremu uye mabhenefiti ehutano, iwe unofanirwa kutarisisa kune akadai nuances. Iwo ma groats anofanirwa kudirwa nemvura irikufashaira manheru murevhesheni yeimwe kusvika kumatatu. Mushure meizvozvo, kuunza kumota, wira kwemaminitsi mashanu. Ipapo isu tinobvisa chibage, ndokuchiputira netauro uye ndokusiya kuti tipe kwemaawa gumi. Izvo zvinorambidzwa kuwedzera shuga, bota kune porridge. Zvinonyanya kudiwa kusiya munyu. Sekupedzisira sarudzo, zvibvumire kushandisa pini yemunyu pazuva, asi kwete zvekare. Panzvimbo iyoyo, unogona dzimwe nguva kupurudzira chibage pamwe nekuwedzeredzwa kwesoya muto, zvakare mune zvidiki zvishoma.
Mangwanani (ingangoita maminetsi makumi matatu usati wadya), zvinokurudzirwa kunwa girazi remvura inopisa yakabikwa. Izvi zvinobatsira kumutsa muviri mushure mekuzorora kwehusiku uye nekumhanyisa metabolic maitiro anoitika mairi.
Edza kudya zvidimbu zvidiki, uchironga chikafu chako nenzira yekuti udye zvidiki zvidiki pane angangoitika nguva. Iko hakuna kujeka chikamu chezviyo. Teerera kune zvaunonzwa. Edza kusadya zvakanyanya, asi panguva imwechete, hapana chikonzero chekuzvitambudza nekunzwa nzara. Usacheke zvikamu zvako zvakanyanya.
Kana iwe uine simba rinoshuvira, unogona kuedza kudya zviyo zvoga. Asi zvinotenderwa, zvinoenderana nezvinodiwa ne6 porridge kudya, kusiyanisa chikafu nediki ma berries, michero, miriwo (kunyanya isiri-starchy mhando), yakaderera-mafuta kefir, michero isina kutapira kana muto wemuriwo (ndoda achangobva kusvinwa). Izvo zvinokwanisika kuti mhedzisiro yedhayeti ichave isinganyanyo kuoneka nenzira iyi (kurasikirwa nemazana maviri emakirogiramu asingasviki pane kana uchidya porridge chete), asi chikafu chichava chinonaka kwazvo, uye kuonda kuchadekara sezvinobvira.
Day 1
Kudya kwemangwanani: chikamu chegorosi gorosi pamwe nekuwedzeredzwa kwema berries ako aunofarira (kunyanya mwaka).
Snack: girazi kefir.
Kwekudya kwemasikati: chikamu chegorosi gorosi uye girazi remuto wemaapuro.
Masikati snack: Kushandirwa kwemagaka asina chinhu uye chena kabichi saladhi.
Kudya kwemanheru: chikamu chegorosi gorosi nedhiri neparsley uye akati wandei madiki madiki matomatisi.
Day 2
Kudya kwemangwanani: chikamu chemapfunde porridge, chinogona kupihwa hushoma kefir.
Snack: apuro.
Kwekudya kwemasikati: chikamu chemapfunde porridge uye cucumber-tomato saradhi nemishonga.
Manheru snack: 2-3 tangerines.
Kudya kwemanheru: chikamu chemapfunde porridge uye girazi remuto wemaapuro.
Day 3
Kudya kwemangwanani: kushumirwa kweoatmeal uye mawoko mashoma emabriji esarudzo yako.
Snack: apuro.
Kwekudya kwemasikati: kushumirwa kweoatmeal uye girazi remuto wema citrus.
Masikati snack: kefir-berry-oatmeal cocktail.
Kudya kwemanheru: chikamu cheoatmeal nemishonga; Girazi redomasi muto.
Day 4
Kudya kwemangwanani: chikamu chemupunga porridge uye 2-3 matsva magaka.
Snack: hafu yeapuro uye 150 ml yekefir.
Kwekudya kwemasikati: chikamu chemupunga porridge uye grapefruit.
Masikati snack: girazi kefir.
Kudya kwemanheru: chikamu chemupunga porridge uye cucumber-tomato saradhi.
Day 5
Kudya kwemangwanani: chikamu chepariji yebhari uye peya.
Snack: girazi remuto wemaapuro.
Kwekudya kwemasikati: kushumirwa kwebhari yebhari uye cucumber nyowani.
Manheru masikati snack: hafu yeapuro uye girazi kefir.
Kudya kwemanheru: chikamu cheporridge rebhari uye mashupuni mashoma emuchena kabichi saladhi uye akasiyana magidhi.
Day 6
Kudya kwemangwanani: chikamu chebhari uye girazi kefir.
Snack: grapefruit uye mashoma mhete epineapple nyowani.
Kwekudya kwemasikati: chikamu chebhari uye cucumber-tomato saladhi.
Manheru masikati snack: 2 maapuro epakati akaenzana akabikwa.
Kudya kwemanheru: chikamu chebhari uye girazi redomasi muto.
Day 7
Kudya kwemangwanani: chikamu cheoatmeal chakarungwa nekefir uye zvidimbu zvidiki zveapuro nyowani kana yakabikwa.
Snack: orenji.
Kwekudya kwemasikati: chikamu chemupunga nesaradhi yemagaka, kabichi uye magirini.
Manheru snack: apuro rakabikwa uye girazi rekefir.
Kudya kwemanheru: chikamu cheporridge yebuckwheat uye nyanya nyanya kana girazi rejusi kubva mumuriwo uyu.
Contraindications kudya 6 zviyo
- Iyo 6 porridge chikafu hachisi chaicho chisarudzo chechiliac chirwere (chirwere checeliac). Icho chokwadi ndechekuti nechirwere ichi, iyo villi yemukati mudumbu inova yakaonda zvakanyanya, nekuda kwekuti chikafu hachinyatso kunyura. Uye sezvo gluten yakawanda muzviyo, rudzi urwu rwekudya runofanira kusiiwa.
- Kana iwe uine kusashivirira kune chero hupi hupi hupi hupi hwakabatanidzwa mukudya, shandura neimwe (kunyanya zvakare kubva pakurongwa kwezvokudya zvakakurudzirwa).
- Kana iwe uine chero chirwere chemudumbu, zvakakosha kuti ubvunze kune anokwanisa nyanzvi usati watanga chikafu. Semuenzaniso, kana paine chironda chemudumbu, maitiro aya anogona kunge akapesana.
- Kurambidzwa kwekutevera 6 yemidziyo yekudya zvakare nguva dzepamuviri, kuyamwisa, zera rinosvika gumi nemasere kana mushure memakore makumi matanhatu, apo muviri unoda kudya zvakanaka.
Makomborero eiyo 6 porridge chikafu
- Sezvo chinodiwa cheiyi nzira yekudya - zviyo - zvine hutano, haufanire kutarisana nenzara ine hutsinye iyo inowanzo kukudzivirira kupedzisa kuonda.
- Inobatsira kuchengetedza kuguta uye kupwanya chikafu. Kazhinji, munhu haana kana nguva yekuwana nzara (hongu, kana iwe ukasadya zvishoma).
- Uye iyo yekuenzanisa ipfupi nguva yekudya nzira, sekutonga, inokutendera iwe kuti utsungirire iyo pasina chero matambudziko.
- Iyo 6 porridge chikafu chinobatsira kwazvo maererano nemarara. Chokwadi, kutendeukira kune iyi nzira yekudzora huremu kuti ubatsirwe, iwe uchaona kuti hauna chete kushandisa mari yekuwedzera pachikafu, asi zvakare yakachengetedza yakawanda.
- Uye zvakare, chimwe nechimwe chezviyo chakabatanidzwa mukudya chine zvivakwa zvinobatsira. Poroji yegorosi ine mavitamini B1, B2, akapfuma mu iron, phosphorus, beta-carotene, mafuta emiriwo, starch. Inonwiswa zviri nyore nemuviri, inobatsira kubvisa zvakasvibisa chepfu uye chepfu, inovandudza mafuta metabolism uye inoderedza mwero weholesterol muropa kusvika padanho chairo.
- Millet porridge inonyanya kubatsira kugaya, musculoskeletal system, inosimudzira maitiro ekuvandudza eganda uye inobatsira kubvisa kuzvimba.
- Oatmeal inoshamisa sosi yesimba. Izvo zvinobatsirawo kugadzirisa mwero wecholesterol, inoderedza acidity yemudumbu, inovandudza mashandiro ehurongwa hwekutyaira uye kushanda kwetachiona gland.
- Mupunga porridge ndomumwe wevatungamiriri pakati pezviyo maererano nezviri mukati memakabhohydrate akaomarara, ayo anokwanisa kuunganidza mumhasuru uye anopa muviri simba uye chiitiko. Uye zvakare, inokwevera mune zvinokuvadza zvinogara mumuviri uye zvinobatsira kuzvibvisa. Zvakare, mupunga imba yekuchengetera mavitamini B, E, PP, potasium, manganese, selenium, phosphorus, zinc.
- Bhari uye pearl bhari zvakare akapfuma mune chaiyo makabhohaidhiretsi nemafuta, pamwe nevekudya fiber. Zviyo izvi zvine pundutso kwazvo pamamiriro ehurongwa hwemwoyo, kusimbisa mapfupa, kuvandudza kuona uye kuwedzera dziviriro yemuviri.
Kukanganisa kweiyo 6 porridge chikafu
- Pane zvishoma zvisingabatsiri kune 6 porridge kudya. Kunze kwekunge chikafu chakadaro chisina kukodzera kune avo vasingafarire zviyo uye havagone kufungidzira hupenyu pasina zvigadzirwa zveprotein. Zvakadaro, kudya kazhinji zviyo svondo rese hazvisi nyore, uye simba rinodiwawo pane izvi.
- Kuti uongorore kugona kwako uye unzwisise kuti zvakakodzera sei kuti utevere chikafu ichi, unogona kuedza kupedza zuva rekutsanya pane imwe mhando yemuporo. Kana zuva racho rikapfuura pasina chinetso chakati, mamiriro ehutano haazokundikana, saka kana uchida, iwe unogona zvakare kuyedza nzira yeparori nhanhatu.
Kudzorerazve zviyo zvitanhatu
Kudzokorora iyo 6 porridge chikafu, kunyangwe zvingave nyore sei kwauri, hazvikurudzirwi kutanga pane mavhiki 4-5 mushure mekupedzwa kwayo.