Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.
Varidzi veropa reboka rekutanga O (I) vanoumba 33% yevagari vese vepanyika. Ropa iri ndiro rakajairika. Zvinonakidza kuti mazana mazana mana emakore apfuura vanhu vaive neboka reropa rekutanga vakatanga kunzi "munhu." Vakateya budiriro yedu. Ipapo vaive vasina hunyanzvi hwepfungwa, vakapona nekuvhima mhuka.
Nutritionists vanocherekedza kuti vanhu vane boka rekutanga reropa vane mukana wakakura wekufutisa kupfuura vamwe. Kutyorwa kwe "vavhimi" (ndomaitirwo avo vane O (I) ropa) yemisimboti yehutano inoshevedzwa kune huremu hwakawandisa.
Vagadziri vechikafu ichi vakafunga nezve njodzi dzehutano, zvakajairika metabolism, chikafu chakakwana chegadziriro yekugaya ye "vavhimi". Nenzira, vanhu ava vane mikana mitatu yekuve nemaronda emudumbu pane vamwe. Ehe, zvinhu zvakawanda zvinokanganisa hutano, uye chikafu hachisi chekupedzisira pakati pavo.
Kudya kunodiwa kweropa boka 1
"Vavhimi" vemazuva ano vanoonekwa neyakagadziriswa gadziriro yekugaya uye yakasimba immune. Kunyangwe vasingadzingirire mhuka, vasingakunde mamammoth nezvipembere, muviri wavo unoda mapuroteni mazhinji emhuka.
Zvigadzirwa panokurudzirwa vanhu vane ropa reboka rekutanga kuti vagadzire menyu:
- nyama tsvuku (iko kusimbisa kunofanirwa kuve kune yakaonda nyama yemombe uye gwayana);
- hove (oiri hove inovandudza kugwamba kweropa, iyo Omega-3 acids iine rubatsiro mukumwa kweprotein);
- hove dzegungwa, gungwa, brown algae, kelp (yakazara iodine, iyo inotsigira iyo synthesis yehormone mahormone);
- chiropa;
- shiri;
- mazai;
- buckwheat (iyo inonyanya kukosha yezviyo);
- yakawanda miriwo nemichero (zvinoti zvinanaini, sipinashi, broccoli, radishes, radishes, parsley, maonde);
- chete chingwa che rye;
- yakaderera-mafuta dairy uye sour-mukaka zvigadzirwa (mukaka mapuroteni anonyudzwa zvakaipa, asi anozadza muviri nekarusiyamu inokosha).
Zvinokurudzirwa kutsiva munyu wenguva dzose uine iodized salt, uye edza kusapfuudza chikafu. Kuwedzera kune yakajairwa mvura, iyo inofanirwa kudyiwa muhuwandu hwakawanda, zvinokurudzirwa kuunza manyowani akasvinwa majusi mukudya kwekunwa. Nyanzvi dzinonyanya kubatsira dzinosheedza zvinwiwa kubva kumacherry nemapainapple. Mhando dzakasiyana dze green tea dzinoratidzwawo. Makwenzi infusions zvakare akanakira muviri wemunhu, mune iro mutsinga ropa reropa rekutanga rinoyerera. Iwe unogona kudzikamisa iyo psyche ne decoctions ye ginger, rose chiuno, mint, linden ruva. Zvishoma zvinowanzokurudzirwa kudyiwa (asi zvakare zvinogamuchirwa) ndeye chamomile, sage uye ginseng tii, mazambiringa, karoti uye majusi eapricot. Burdock tinctures, chibage sirika, uye chero chinhu chine aloe hazvina kukodzera iwe. Kana iwe uchida kunwa doro, waini yakasikwa yakagadzirwa kubva chena kana tsvuku mazambiringa ndiyo sarudzo yakanyanya kunaka.
Dzivisa kudya mbesa dzese. Chishoma chete chebhinzi, pizi uye nyemba dzinogona kuverengerwa muzvikafu zvekuvandudza kugaya. Asi nyemba hadzifanirwe kuve iyo kosi huru!
Zvakakwana kusabvisa kubva kumenyu "Vavhimi" vanokurudzirwa miriwo yakasanganiswa, gorosi, chena kabichi, tangerines, orenji, mandimu, chibage, sitirobheri, mafuta ane chizi uye cottage chizi, maorivhi, pasita (kunyanya kubva kuupfu chena), nzungu ruomba, mavise, ketchup uye chimwe chitoro michero.
Iko kushandiswa kwesweets nekofi kunofanirwa kuve kushoma.
Kubva pane zvigadzirwa zvenyama hazvidiwi kushandisa nyama yenguruve uye goose (kunyanya kubikwa nekuwedzera kwemafuta kana mamwe mafuta). Chero zvigadzirwa zvekuputa, octopus uye hove caviar hazvikurudzirwe kune hove nehove.
Usadye mazai akawanda zvakare.
Pakati pezvinwiwa, taboo inoiswa padoro rakasimba, manyowa akavakirwa paSt.John's wort, uswa, amai-uye-amai vokurera. Zvakare, nyanzvi dzezvikafu hazvikurudzire kuti iwe upinde muchokoreti inopisa uye muto wemaapuro.
Vaya vanotakura boka rekutanga reropa vanoda kudzikira uremu kana vanowanzo futisa vanorayirwa kuti vabvise zvakanyanya sezvinobvira kubva kuchikafu chekudya icho chinobatsira kuvhara "kugadzirwa" kwe insulin uye kutadzisa kugadzirwa kwehormone yegland. Nekudaro, iyo yambotaurwa gorosi inova yekutanga inorambidzwa chigadzirwa. Zvakare, kudya mbatatisi yakawanda hakuzowedzere hutano uye runako kumufananidzo.
Gadzira chikafu chako pazvikamu zvine mwero zvezvikafu zvinobvumidzwa. Izvi zvinobatsira kukurumidza yako metabolism. Nyama tsvuku, hove uye hove dzinogadzira basa iri zvakanyanya. Iwe unofanirwa zvakare kudya chikafu chakawanda chine iodine (kunyanya, sipinashi, broccoli, akasiyana magidhi). Ichabatsira chimiro chako, hutano uye kugara zvakanaka. Kuti tezi yeglandi ibudise huwandu hwakakwana hwehormone inofanirwa neyakajairika mashandiro ayo, iwe unogona kuzadza menyu neinovava radishes uye radishes. Kana iwe usingade izvi zvisikwa zvipo mune yavo yakachena fomu, svina muto kubva kwavari uye unwe, uchivhenganisa, semuenzaniso, nekaroti muto.
Izvo zvinodawo kupa chikafu chako neuwandu hwakakwana hwemiriwo (Jerusarema artichoke, mashizha ebiti, artichoke, matomatisi) nemichero (maapuro, plums, persimmon, apricots, mapeya, mapichisi). Ma berries (cherries, mazambiringa, ma currants) akakunakira iwe.
Ehe, iwe haugone kunyima muviri wemafuta. Idya mashoma maorivhi kana mafuta eflakisi. Zvinokurudzirwa kuti usaise mafuta pakurapa, asi hazvigone chete, asi zvakare zvinodikanwa kuti uzadze masaladhi emuriwo navo.
Edza kudya ka5 pane inguva dzakajairwa, uchiramba kudya kanokwana maawa maviri nguva yekurara, kuitira kuti muviri uwane nguva yekugadzirira kuzorora kwakanaka.
Yakakurudzirwa vanhu vane yekutanga ropa boka, kurovedza muviri. Mitambo, zvisinei nechishuwo kana kusada kurasikirwa nehuremu, haigone kusiiwa. Izvi zvinokubatsira kuti unzwe zvirinani zvakanyanya panyama nepfungwa. Maererano nenyanzvi, kushomeka kwekuita kwakaringana kunogona kumutsa kushungurudzika mu "vavhimi" Kuchengetedza hutano hwepanyama uye hwepfungwa, vanhu vane boka rekutanga reropa vanokurudzirwa kurovedza muviri kwakanyanya, pamwe nemitambo inokonzeresa kumhanyisa adrenaline Inokodzera iwe, kunyanya, kukwira matombo, kuchovha bhasikoro kana rollerblading, skiing, kumhanya, kushambira, kugwinya. Mabasa anoshanda, kana zvichidikanwa, anogona kuchinjaniswa neakasununguka (semuenzaniso, neyoga kana Pilates).
Muenzaniso wekudya kwevhiki nevhiki kwekudzikira uremu zvinoenderana nemitemo yekudya kwechikwata chekutanga cheropa
Day 1
Kudya kwemangwanani: apuro uye tii.
Snack: girazi re chero muto.
Kwekudya kwemasikati: muto wemuriwo usina kukangwa; nyama yakabikwa (kusvika 200 g); radish saladhi.
Manheru masikati tudyo: yemakwenzi tii uye rye croutons, ayo anogona kutetepa akazora nebhotoro.
Kudya kwemanheru: hove yakabikwa (150 g); gungwa; green tea.
Day 2
Kudya kwemangwanani: chisumbu chemazambiringa.
Snack: girazi remuto uchangobva kusvinwa muto.
Kwekudya kwemasikati: muto wemiriwo (250 ml); yakakangwa mugango yakaoma kana hove yakabikwa (150 g); apuro diki netii.
Masikati snack: herbal tii uye chimedu chechingwa che rye.
Kudya kwemanheru: yakabikwa chiropa (kusvika 200 g) nemishonga; peya kana mashoma plums.
Day 3
Kudya kwemangwanani: chero muchero (kunze kwemichero yemuchero) uye tii.
Snack: muto weapuro.
Kwekudya kwemasikati: nyama yakasviba yakakangwa isina mafuta (180-200 g); muto we broccoli; chimedu chechingwa che rye; mamwe magaka matsva.
Manheru snack: yemakwenzi tii ne1 tsp. uchi kana muto waunofarira.
Kudya kwemanheru: 100 g ye shrimp yakabikwa; zukini yakabikwa; green tea.
Day 4
Kudya kwemangwanani: girazi remukaka wakakora kana kefir.
Snack: banana.
Kwekudya kwemasikati: mbiya yemuto wemuriwo uye 200 g yeakaderera-mafuta kottage chizi, yakarungwa neyakaghurwa yogati.
Masikati snack: karoti muto.
Kudya kwemanheru: 200 g yenyama yakabikwa yakabikwa; 100 g yemashizha egungwa; bhanana diki kana maapurikoti mashoma.
Day 5
Kudya kwemangwanani: chitsama cherries uye mishonga yemiti.
Snack: girazi remuto wepari.
Kwekudya kwemasikati: muto pane yakaderera-mafuta nyama muto; squid yakabikwa (kusvika 200 g); tii.
Masikati snack: saladhi yemagaka uye matomatisi; chimedu chiduku chechingwa che rye.
Kudya kwemanheru: 150 g yehove yakabikwa; 100 g beet saladhi; tii.
Day 6
Kudya kwemangwanani: yakabikwa huku zai; tii kana kofi.
Snack: cherry nectar.
Kwekudya kwemasikati: 150 g yehove yakabikwa uye mbiya yemuto we broccoli.
Snack: Herbal tii ine chimedu chechingwa che rye kana chingwa chezviyo chakazara.
Kudya kwemanheru: kusvika ku200 g yehuku yehuku kana yakabikwa; wemagaka uye madomasi saladi; tii.
Day 7
Kudya kwemangwanani: bhanana; Herb tii.
Snack: muto weapuro.
Kwekudya kwemasikati: chiropa chakabikwa (200 g) uye ndiro yemuto yemuriwo isina kukangwa; chimedu chechingwa che rye.
Kudya kwemasikati: girazi remuto wakagadzirwa kubva pamichero kana miriwo yakakurudzirwa.
Kudya kwemanheru: hove dzinobikwa dzakakangwa mupani isina mafuta (kusvika ku200 g); radish; Herb tii.
Kudya zvinopesana neboka reropa 1
Izvo hazvigoneke kuomerera kune ino tekinoroji mune yakasarudzika vhezheni chete mune zviitiko kana paine zvinopesana neyakaitika kuchikafu, kana chikafu chakasiyana chinoratidzwa nekuda kwezvikonzero zvehutano.
Kubatsirwa kweboka reropa 1 kudya
- Muviri hauwani kushomeka kwezvinhu zvinobatsira.
- Munhu anonamatira kuchikafu ichi haanzwe kunzwa kwenzara yakaoma uye kusagadzikana.
- Mamiriro ehutano ane chikafu chakadaro anovandudza, uye kudzivirira kwemuviri kunowedzera. Nenzira yakawanda, izvi zvinofambiswa nesimbi, iyo inowanikwa muhuwandu hwakakwana muzvigadzirwa zvekudya.
- Zvakare, chikafu ichi chinowedzera metabolism. Unogona uye nekukurumidza kurasika uremu, uchideredza njodzi yekukuvara kuhutano.
- Kana iwe ukaramba uchitevedzera hutongi hwePP, iwo makirogiramu akapukunyuka haazodzoke, uye chimiro chakanaka chingakufadze kwenguva yakareba.
Kukanganisa kwekudya kweboka reropa 1
- Vanhu vane boka rekutanga reropa vanokanganisa kukanganiswa kweropa. Kutsigira yako yemukati maruva, iwe unorayirwa kutora maprobiotic.
- Edza kusiyanisa menyu yako zvakanyanya sezvinobvira, uchiisa pane zvakakurudzirwa zvigadzirwa kuitira kuti muviri usade kuwedzera kudya kwevhitamini.
- Iwe ungatofanira kurega chikafu chechipfuwo. Ratidza kuda uye moyo murefu.
Kudzorerazve
Kana iwe uine iro rekutanga reropa boka, iwe unogona kutendeukira kune yakadzokororwa kuitiswa kwechikafu ichi pese paunoda. Mushure mezvose, hunyanzvi, muchokwadi, chikafu chakaringana. Tinokurudzira kushandisa zvimisikidzo zvaro muhupenyu nekusingaperi.