Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.
Vabati veropa reA (II) vanonzi "varimi". Nhoroondo, izvi zvine chekuita nekuti makore zviuru makumi maviri apfuura, kurima kwakatanga kukura, uye vanhu vakaratidza hunyanzvi hwezvekurima. Zvinoenderana nehuwandu, ikozvino vangangoita 20% yevanhu vane mhando yeropa II. "Varimi" vanosiyaniswa neyakagwinya gadziriro yekugaya, hutachiona hwakasimba zvakakwana, vanochinja nyore nyore kune mamiriro matsva, uye nzira yakanakisa yekudzora kushushikana kwekutya kwavari ndeye kudzikama. Nhasi tichakuzivisai nemitemo yekudya inokurudzirwa kutevedzera vanhu vane ropa reropa rechipiri rinoyerera mutsinga.
Kudya kunodiwa kweropa boka 2
Kutanga, ngatitendeutse pfungwa dze "varimi" kune zvinyorwa zvezvikafu zvinotungamira mukudzikira uremu kana kuwana.
Kune chikafu icho zvinogona kutungamira mukuunganidzwa kwemamwe mapaundi, inosanganisira zvigadzirwa zvakadaro.
- Zvigadzirwa zvenyama. Zviri nani kusabvisa nyama kubva pakudya. Iyo haina kunyatsogayiwa uye haina kunyudzwa zvizere nemuviri wako, izvo zvinotungamira mukuunganidzwa kwemafuta uye chepfu.
- Dairy. Muviri wako unoita basa rakashata rekugaya mapuroteni chikafu, nekukurumidza kuchichinja kuita mafuta emuviri. Iko kushandiswa kwemukaka kunobatsira kudzikisira metabolism maitiro mumuviri.
- Lima uye bhinzi yemiriwo. Izvi zvipo zvinonzwisisika zvezvakasikwa hazvina kunaka "shamwari" nema enzymes ekugaya uye zvinogona kudzora metabolism.
- Gorosi. Ichi chibage chinokanganisa kushanda kwe insulin, iyo inogona kukonzeresa kumatambudziko akasiyana ehutano.
RђRѕR, rubatsiro mukudzikira uremu vanhu veboka reropa rechipiri kuvepo kwechikafu chinotevera mukudya.
- Soy. Iyi nhengo yemhuri yegume ndeimwe yemiti yekare iyo vanhu vakatanga kurima. Soy inofarirwa zvikuru nevarimi nekuda kwekukosha kwayo kwekudya. Kushandiswa kwaro kunobvumira iwe kukurumidza kubata nenzara pasina "bhonasi" muchimiro chekuwedzera macalorie. Zvigadzirwa zveSoy zvakabatwa zvakanaka nemuviri we "varimi" uye zvinomhanyisa maitiro ekugaya.
- Mafuta emiriwo akasiyana siyana. Iko kushandiswa kwemafuta emiriwo muchikafu kunovandudza kugaya, kunosimudzira kunwa kwakanaka kwechikafu uye kunoderedza kuzvimba.
- Mananazi. Muchero wepainapple michero unosanganisira akasiyana siyana akakosha mavitamini. Ichi chibereko chinobatsira kukurumidza metabolism. Bromelain, chikamu chakasarudzika chepainapple, chakanakisa pakuputsa mapuroteni nekuderedza kuzvimba mumuviri.
- Vegetables. Zvipo zvinenge zvese zvechisikigo zvine hushoma hwemakoriyumu, asi zvinobatsira kuguta zvakanaka uye zvinotirumura pakudya zvakanyanya. Zvakare, zvigadzirwa zvemiriwo zvinojairira kuita kwematumbo uye zvine mhedzisiro yakanaka pamatabolism maitiro.
Iye zvino ngatitarisei mapoka makuru ezvikafu uye toona kuti ndeapi anobatsira kudzikisa huremu kana kuchengetedza huremu uye nekuunza iwo mukana wakanyanya kumuviri we "varimi".
Kubva pane zvigadzirwa zvenyama, unogona kudya chicken fillet, turkey uye huku kamwe kana kaviri pavhiki. Asi haufanirwe kuzvibvumira zvachose kugwayana, nyama yetsuro, nyama yenguruve, nyama yemombe, dhadha uye marara sechiropa nemoyo.
Pakati pezvikafu zvegungwa, zvinokurudzirwa kuti "varimi" vatarise mackerel, sardine, carp, cod uye muraraungu hove. Iwe unogona zvakare dzimwe nguva kudya shark, pike, tuna, kunhuwa, gungwa mabass. Anchovy, beluga, herring, eel, oysters, mitsetse catfish, yega, salmon uye hove hazvikurudzirwi kudyiwa.
Soy mukaka uye cheese ndiyo inonyanya kukosha yemufananidzo uye hutano hwe "varimi" vemukaka uye mukaka wakaoma zvigadzirwa. Nutritionists vanodana zvigadzirwa zvisina kwazvakarerekera yoghurt yechisikigo, feta uye mozzarella cheeses, kefir, cottage cheese, mukaka wembudzi uye chizi, uye akasiyana akagadzirwa curd cheese. Hazvikurudzirwi kushandisa chizi yakaoma (isina kutaurwa pamusoro apa), bhotela, buttermilk, mukaka wose, blue cheese, ice cream, mukaka sorbet, edible casein uye whey.
Izvo zvisingawanzoitika kune vanhu vane rechipiri ropa reropa kudya chero mazai.
Pakati pemafuta ekuwedzera, maorivhi nemafuta eflakisi anobatsira. Ndidzo dzinokurudzirwa kuti dzishandiswe pakupfeka masaradhi kakawanda sezvinobvira. Idya zvishoma canola mafuta uye cod chiropa mafuta. Bvisa sesame, nzungu, chibage, uye mafuta ekotoni kubva pane zvaunodya.
Pakati pezviyo mukudya kwe "varimi", inozivikanwa zvikuru ndeye boletus uye buckwheat. Iwe unogona zvakare kuwedzera bhari, oat uye mupunga bran, mupunga, mapfunde, imwe oatmeal uye hupfu hwechibage kuchikafu chako. Kwete zvakakodzera kuti uti kugorosi.
Vachitaura nezvechingwa, nyanzvi dzinokurudzira kudya chimwe chakagadzirwa kubva muupfu hwe soy, utachiona hwegorosi kana mupunga. Neutral chikafu chikafu chechibage, chiperengo, mupunga chingwa, kana chingwa cheguten. Inokurudzirwa kubvisa zvachose zviyo uye gorosi chingwa, rye chingwa chingwa uye gorosi matzo. Uye usazvibvumidze pachako chikafu chakazara mupuroteni.
Kubva kunzungu nembeu, zvinoenderana nemitemo yekudya uku, unofanirwa kuisa nzungu mumenu (dzimwe nguva unogona kuzvibata panzungu), mbeu dzemanhanga nenzungu. Idya walnuts nemapine nzungu, poppy mbeu, sunflower mbeu, hazelnuts, uye zvinodyiwa chestnuts nguva nenguva. Iko kushandiswa kwemaAmerican nzungu, pistachios uye cashews zvinorambidzwa.
Pakati pezviyo, nyemba, nyemba dzinopenya, uye bhinzi dema dzinoonekwa sedzinonyanya kubatsira. Neutral bhinzi - girini pizi uye bhinzi, yakafara bhinzi, girini pizi, chena pizi, uye bhinzi. Uye zvirinani kusadya nyemba, bhinzi dzemhangura, tsvuku uye nyemba bhinzi, lima bhinzi.
Tarisa pamiriwo nemiriwo yakadai sesipinachi, karoti, chicory, maparsnips, eiii tsvuku, parsley, beetroot, kohlrabi, Spanish uye yero hanyanisi, dzinodyiwa hibiscus, Jerusarema artichoke, chicory, uye maekisi. Iwe unogona zvakare kusanganisira celery, green maorivhi, manhanga, asiparagasi, radish, cauliflower, beet, caraway mbeu, girini hanyanisi, shallots, madiki masayadhi mashizha, rutabagus, Brussels inomera, uye avocado. Mhando dzese dzemiorivhi (kunze kwegirobheri), mhiripiri yero uye yegirini, Chinese uye chena kabichi, mapuropeti, howa wegreenhouse, mhiripiri inopisa uye madomasi anoonekwa seanokuvadza kwauri.
Iwo anonyanya kubatsira maabriji uye michero yevaridzi veboka reropa rechipiri: mazambiringa akaomeswa, maonde, grapefruit, bhuruu, macheri, mapainapple, plums, lingonberries, mablackberries, apricots, ndimu, cranberries. Watermelon, pomegranate, vise, madate, persimmon, nectarines, mapichisi, marimu, matsvuku uye matema currants, maapuro, matema mazambiringa, sitirobheri, mapeya, kiwi anoonekwa seasina kwazvakarerekera. Mabhanana, coconut, tangerines, cantaloupe, papaya, uye maorenji hazvikurudzirwe.
Zvinonhuwira nemishonga zvinogona kushandiswa kurongedza ndiro ndiro ginger, black molasses, soy uye garlic muto, bhari yemera. Zvakare hazvirambidzwe madondora emuamanda, tarragon, horseradish, kumini, kadhimamu, basil, anise, sinamoni, curry, turmeric, bay leaf, Spanish paprika, rosemary, thyme nedhiri. Iwe haufanire kutorwa nechikafu gelatin, nhema uye chena pasi pepper, waini, apuro, bharisamu vhiniga, capers.
Mustard inobatsira kubva kumasukisi. Unogona kushandisa jamu diki uye dzakasiyana siyana, jellies, marinades, magaka. Dzivisa mayonnaise, ketchup, uye inonaka soy muto.
Pakati pezvinwiwa, anonyanya kubatsira majusi kubva kuapricot, nhema currant, cherry, plum, karoti, grapefruit, celery, chinanazi. Mvura pamwe nekuwedzeredzwa kwechangobva kutsikiswa muto wemonimu, kofi yakasikwa, girini tii zvakare yakanaka kune muviri wako. Neutral zvinwiwa zvinosanganisira apple cider, majusi emiriwo kubva kune akakurudzirwa echisikwo zvipo, apuro uye mazambiringa muto. Kubva pane doro, kana zvichidikanwa, unogona kuwana shoma shoma chena kana tsvuku waini. Hazvikurudzirwi kupedza zvakakwana muto wedomasi, muto weorenji, nhema tii uye yakasimba zvinwiwa zvinodhaka.
Infusions ye rosehip, chamomile, St. John's wort, valerian, echinacea, hawthorn, burdock, ginseng uye alfalfa inoonekwa seinobatsira. Iwe unogona zvakare kunwa zvinwiwa zvichibva pa elderberry, sage, hops, sitirobheri uye rasipiberi mashizha, machena birch buds, dandelion, chikwama chemufudzi, licorice midzi, coltsfoot, thyme uye linden. Rhubarb, silika yechibage, red clover, pepper cayenne, uye catnip hazvidiwe.
Senge chero imwe nzira yekudzora kana kuchengetedza huremu, zvinokurudzirwa kusanganisa chikafu cheboka reropa rechipiri nemabasa epanyama. "Varimi" vanonyatsokodzera mitambo isina kusimba zvakanyanya. Semuenzaniso, inogona kushambira, yoga, maekisesaizi anoitwa zvishoma nezvishoma, kurovedza kunoitirwa kutambanudza mhasuru.
Kudya kwakatsanangurwa kunogona kugara kuchiteverwa. Zvakare, kana iwe uchida kudzikira uremu, isu tinocheka izvo zvine macalorie uye tinoita kuti zvikamu zvive zvishoma, uye kana iwe uchida kuchengetedza huremu hwemuviri huripo kana kumisikidza makirogiramu asipo, isu tinowedzera izvi zviratidzo.
Muenzaniso wekudya kwechikamu chechipiri cheropa kwevhiki
Muvhuro
Kudya kwemangwanani: 150 g yekottage chizi nezvimedu zvepurumu; green tea.
Snack: pulp yeimwe grapefruit.
Kwekudya kwemasikati: mbiya yemasukisi manhanga uye 150 g yehove dzakabikwa.
Manheru snack: 50 g yenzungu.
Kudya kwemanheru: buckwheat porridge (inosvika 200 g yakagadzirira-kugadzirwa), pamwe nekarotsi uye kabichi saradhi, isina kurungwa nemafuta emiriwo uye ichangobva kusvina muto wemonimu.
Chipiri
Kudya kwemangwanani: Buckwheat porridge; Korean karoti uye girini tii.
Snack: apuro.
Kwekudya kwemasikati: 150 g yemazamu ehuku yakabikwa uye 3 tbsp. l. yakabikwa asiparagasi bhinzi; akati wandei matsva epainapple zvidimbu.
Manheru snack: mashoma prunes.
Kudya kwemanheru: saladhi yepainapple, mazambiringa uye peya (anenge 300 g).
Chitatu
Kudya kwemangwanani: chingwa chebhakkwheat; mashoma emisi; girazi remuto wekaroti kana green tea.
Snack: akati wandei maapurikoti.
Kwekudya kwemasikati: 150 g yemupunga porridge uye ingangoita 200 g yemidziyo yemuriwo.
Masikati snack: chitsama chemichero yakaomeswa.
Kudya kwemanheru: 200 g yehove dzakakangwa; saladhi kubva kutsva makarotsi uye celery; girazi kefir.
China
Kudya kwemangwanani: yakabikwa buckwheat; karoti yakakangwa; girazi remuto wecheri.
Snack: 4 plums.
Kudya kwemasikati: mashupuni mashoma emupunga wakasviba wakabikwa pamwe nechimedu chehove dzakaonda dzakabikwa; girazi remuto wekaroti.
Yakachengeteka, apuro.
Kudya kwemanheru: kusvika ku200 g yeakaderera-mafuta kottage chizi nemichero yezvimedu; kapu yeti herbal.
Chishanu
Kudya kwemangwanani: kabichi uye karoti saladhi; anenge 150 g emazambiringa uye girini tii.
Snack: yakabikwa apuro.
Kwekudya kwemasikati: mbiya yemuto wemuriwo; 150 g hove yakabikwa kana yakakangwa; girazi remuzambiringa mazambiringa.
Masikati snack: girazi kefir.
Kudya kwemanheru: 150 g yekottage chizi ine michero miviri yakatemwa; Herb tii.
Mugovera
Kudya kwemangwanani: mbiriso yeghakhewheat uye 50 g yemisi; kofi kana tii.
Snack: apple uye plum saladi.
Kwekudya kwemasikati: yakabikwa huku zamu (kusvika 150 g); 2 tbsp. l. mupunga wakabikwa (kunyanya shava); shabby karoti.
Manheru snack: maapurikoti mashoma.
Kudya kwemanheru: yakabikwa hove uye nyowani cucumber.
Svondo
Kudya kwemangwanani: 2-3 chingwa che rye uye girazi rekaroti uye muto wemaapuro.
Snack: akati wandei mapainappe zvidimbu uye zvishoma zveblackberries.
Kwekudya kwemasikati: chimedu chehove dzakabikwa uye chikafu chemuriwo; persimmon.
Manheru masikati snack: yakabikwa apuro.
Kudya kwemanheru: hove yakabikwa kana nyama yakasviba, yakabikwa pasina kuwedzera mafuta (anenge 150 g); magirini; tii kana, kana zvichidikanwa, girazi rewaini tsvuku yakaoma.
Kudya zvinopesana neboka reropa rechipiri
- Kana pasina hutano hunoda hutano hwakakosha, hapana zvinopesana nekuteerera kuchikafu chevanhu vane boka rechipiri reropa.
- Zvinonzwisisika, kana iwe uri weergisi kune chimwe chigadzirwa chechigadzirwa, kana kudyiwa kwacho kuchiita kuti usagadzikane, haufanire kuchidya. Teerera kumutumbi wako.
Kubatsirwa kweboka reropa 2 kudya
- Nemenyu yakanyatsogadzirwa, muviri wako unozogashira zvese zvinokodzera mashandiro ayo.
- Unogona kudya zvinonaka uye zvakasiyana, uchisarudza kubva pane dzakasiyana chikafu chakapihwa icho chinokodzera kuravira kwako.
- Kudya kwacho kuri kwese kwese. Nekubatsira kwayo, unogona kurasikirwa nehuremu, uye chengetedza huremu, uye kunyangwe kuve nani.
Kukanganisa kwekudya kwechikamu chechipiri cheropa
- Haasi munhu wese achakwanisa kurangarira zviri nyore zvese zvekurudziro zvekudya panguva imwe chete. Panzvimbo iyoyo, purinda runyorwa rwezvikafu zvinobvumidzwa uye zvinorambidzwa uye uzvichengetedze zviri nyore.
- Iwe ungangoda kunyatso shandura imwe yemaitiro ako ekudya. Mushure mezvose, nenzira ine rugare, zvakakodzera kunamatira kune iyi nzira nguva dzose.
Kudzorerazve kudya kweropa boka 2
Kana iwe uchinzwa zvakanaka, kana iwe uri werudzi rwe "varimi", rarama nemitemo yeichi chikafu nguva dzose. Kana kuti zvirinani edza kutsauka zvishoma sezvinobvira kubva pamisimboti yehutano, iyo yatakakuzivisa nayo.