Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1260 Kcal.
Pasina kuwedzeredza, chiropa chinogona kunzi igamba mitezo yemuviri. Iye anoramba achirwira hutano hwedu nesimba rake rese uye nekushanda, zvisinei nekushanda zvakanyanya uye kupera simba kwaakaita. Naizvozvo, kana paine matambudziko echiropa anomuka, zvinonyanya kukosha kutevedzera kune yakakosha kudya.
Tinokurudzira kuti uzvizive nekudya kwechiropa, izvo zvinokurudzirwa navanachiremba kuwedzera kwechirwere chechiropa chisingaperi, cholecystitis, cirrhosis yechiropa (kunze kwekushaikwa kwemabasa ayo), cholelithiasis, hepatitis yakasimba. Batsira ichi chakakosha nhengo kushanda nekunyatso kuronga kudya kwako.
Kudya kunodiwa kwechiropa
Kutanga, ngatidzidze zvakawanda nezvechiropa chinoshanda. Ndiye iye anorerutsa yakawanda yezvinhu zvinokuvadza zvinopinda mumuviri: chepfu, chepfu, allergener emhando dzakasiyana. Chiropa chinoita pavari nenzira yekuti vanochinja kuita macomputer asingakuvadzi uye vanoburitswa zviri nyore kubva mumuviri. Zvakare, chiropa chinotora chikamu mumaitiro ane chekuita nekuzeya. Iyo inoshandura simba kubva muchikafu kuita glucose inodiwa kumuviri, inoshingairira kutora chikamu mune metabolism. Nhengo iyi ine zviwanikwa zvakakosha zve folic acid uye mavhitaminzi B12, A, D. Chiropa chinochengeta huwandu hweropa, hwunokanda mumidziyo panguva yekurasikirwa neropa nemamwe matambudziko ehutano, pazvinenge zvichidikanwa. Chiropa hutano hwakakosha kune hutano hwakakwana.
Iwe unogona kunzwisisa kuti chimwe chinhu chingangodaro chakakanganisika nechiropa nezviratidzo zvinotevera:
- kuda kurutsa;
- kakawanda kuitika chirungurira;
- ziya nehunhu hwakasimba uye husingafadzi;
- rima weti;
- zvituru kusagadzikana;
- yero ganda ganda;
- nyota yakasimba paunenge uchitarisa hutongi hwekunwa;
- kunzwa kwekugara kwenzara, kunyangwe mushure mekudya kuchangobva kuitika;
- kurwadziwa munzvimbo yechiropa pachayo;
- kuravira kunorwadza mumuromo;
- kuwedzera kwekushisa kwemuviri pasina chikonzero chiri pachena;
- kuvapo kwechena chena kana shava kupfeka parurimi;
- kazhinji musoro;
- Kurara kusagadzikana: kazhinji kushaya hope kana, nekusiyana, kugara uchikotsira.
Kana iwe ukatarisana nezviratidziro izvi, usazeze, mhanyisa kune anokwanisa nyanzvi kuti ukasike kugadzirisa dambudziko.
Chii chekudyisa chiropa kana chiri kurwara kuti chidzorere simba racho? Pazasi isu tinotsanangura yakakosha kudya kwechikamu ichi. Iwo maitiro akasimba enzira dzekudya pachiropa anosanganisira anotevera.
Kurambidzwa kwemafuta mumenyu (asi kwete kurambwa kwakazara) uye zvizere zveprotein zvigadzirwa uye macarbohydrates akakodzera. Pakubika, ndiro dzinogona kubikwa, kubikwa, dzimwe nguva dzakabikwa, asi kwete dzakakangwa. Kana iwe ukadya miriwo yakapfuma mufiber (karoti, kabichi, nezvimwewo), zvikuya usati wadya. Nyatsocheka nyama yewaini nebanga kana kuti twist mu grinder yenyama. Kupisa kwemidziyo kunofanira kunge kuri kupisa kwekamuri kana kudziya, kutonhora uye kupisa kwekudya hazvikurudzirwe. Munyu unobvumirwa mune mwero, haugone kuwedzeredza ndiro.
Usadye nyama ine mafuta (mhando dzegwayana, nyama yenguruve) nehove, mafuta enguruve, muto wakakora une mafuta, itsvo, pfungwa, chiropa, nyama dzakasiyana-siyana dzinoputa, chikafu chemumagaba, howa uye nyemba. Zvakare, kana iwe uine chero matambudziko nechiropa, nyanzvi dzezvokudya uye vanachiremba vanokurudzira kuudza akasiyana marinade uye mapundu. Iwe unofanirwa kuramba miriwo nemiriwo zvakapfuma mumafuta akakosha (gariki, radish, radish, hanyanisi, sora, sipinashi). Iwe haufanire kudya zviyo zvinokatyamadza, mapira mune chero fomu, ruomba uye puff pastry, mafuta maswiti uye mafuta. Hazvikurudzirwi kunwa kofi, cocoa. Chero doro, pasoda, ice cream inorambidzwa zvakare.
Sezvo mutemo, kudya kwakasimba kwakadai kunotora mavhiki 4-6. Asi, hongu, chete chiremba wako ndiye anobatsira kuona yakajeka nguva furemu. Iyi ingori mitemo yakajairika. Nyanzvi dzezvehutano dzinokurudzira kutora chikafu muzvikamu zvidiki nguva nenguva nguva 4-6 nguva pazuva, zvichienderana nehurongwa hwako uye maitiro ezuva nezuva. Iyo yakazara macalorie zvemukati zvekudya zvinofanirwa kunge zviri mukati me2400-2800 macalorie pazuva. Inwa angangoita 1,5 litita emvura ichiripo zuva nezuva.
Izvo zvinokwanisika kuti nyanzvi ikubvumidze iwe kuzorora mimwe yemitemo iri pamusoro. Asi zvinogona zvakare kuti iwe uchafanirwa kusangana neyakaomesesa chikafu. Zvese zvinhu zvemunhu.
Iye zvino ngatitarisei zvakajeka kune izvo zvekudya uye zvinwiwa izvo zvaunofanira kudya kune hutano hweropa.
Beverages:
- isina simba tii (dzimwe nguva inogoneka neshuga, asi kwete inopfuura 1 tsp) inobvumidzwa nemukaka, ndimu;
- michero yekuzvigadzirira, bheri, michero uye jisi majisi (kunyanya isina shuga);
- pureed compotes yakagadzirwa kubva kutsva uye / kana michero yakaoma;
- kumba jelly;
- semi-inotapira mousses;
- rosehip decoction.
Kutanga kosi:
- Vegetarian grated mhando masobho (mbatatisi, squash, ane manhanga, karoti, mupunga, semolina, oatmeal, buckwheat, pasta);
- muto wemukaka ne pasta;
- yemiriwo kabichi muto;
- yakaderera-mafuta borscht isina nyama muto;
- beetroot;
- muto wepizi.
chitsamba
… Isu tinobika soups uye borscht pasina kugocha zvigadzirwa. Kubva kune mamwe mafuta, zvakanyanya, zvinobvumirwa kuwedzera 5 g yebhotela kana sour cream (kusvika 10 g).
Porridge nezviyo:
- semi-viscous uye pureed zviyo, zvakabikwa mumvura kana mukaka uye nemvura zvakaenzana, kubva oatmeal, semolina, buckwheat, mupunga;
- soufflés, casseroles, puddings kubva muzviyo uye zvimwe zvigadzirwa zvakafanana, izvo iwe unogonawo kuwedzera cottage cheese;
- oatmeal (yakasikwa, kwete kubva pakarepo mabhegi eti);
- pilaf pamwe nekuwedzera michero yakaomeswa;
- muesli (hapana makemikari ari muchimiro).
Pasita inogona kupiswa nekubika, asi kwete kurunga nemafuta esukisi uye zvakasiyana siyana zvinorambidzwa mukudya.
Nyama, hove, hove dzegungwa:
- nyama yakaonda, nyama yemombe, tsuro, huku, turkey nedzimwe huku pasina ganda;
- cutlets, soufflé, nyama yemombe stroganoff (zvese zvisina mutsinga nemafuta);
- kabichi rolls, nyama pilaf;
- masosiji emukaka ane mafuta mashoma (asi pano neapo uye zvidiki zvishoma);
- hove (pollock, tuna, hake, cod), unogona zvakare hove souffle;
- nyowani nyowani;
- mamwe squid uye shrimp;
- shoma shoma salmon ine munyu kana salmon (kashoma uye sekuwedzera kune dhishi, uye kwete sechinhu chikuru chigadzirwa);
- dumplings nehuku kana nyama yemombe (iro rondedzero rinogona kungoita nyama isina mafuta, hupfu, mvura, munyu; hapana zvimwe zvinowedzera).
chitsamba
… Bika nyama dzese kana madhishi. Bika hove kana kubika uye wozobika. Iwe haufanire kudya hove kanopfuura katatu pavhiki.
Zvigadzirwa zvehupfu:
- rye, bran chingwa;
- makeke (asi asina munyu uye kwete kubva pamapakeji, asi akagadzirwa nemaoko);
- mabhisikiti uye mabhisikiti asina kuomeswa akaomeswa zvidiki zvidiki;
- yakaoma bhisikiti isina mafuta ekuwedzera;
- mapheka asina kubikwa nemaapuro, kottage chizi, hove yakabikwa kana nyama;
- chingwa chakaomeswa kubva paupfu hwegorosi we1 kana wechipiri giredhi.
Sour-mukaka uye zvigadzirwa zvemukaka:
- muto wakasviba uye munyoro, isina sosi chizi;
- yakaderera-mafuta koteji chizi;
- kefir, yogati (kusvika 2% mafuta);
- mukaka wakakora-mafuta (200 g pazuva);
- imwe feta cheese.
chitsamba
… Unogonawo kugadzira curd soufflés uye casseroles, dumplings, cheesecake, puddings, uye zvimwe zvigadzirwa zvakafanana.
Vegetables:
- miriwo yakabikwa kana yakabikwa ine starchy mune yakasviba fomu (simbisa niche mune yako menyu ye mbatatisi, karoti, manhanga, zucchini, cauliflower uye Chinese kabichi, beet, green peas);
- masaradhi romaine, iceberg, chibage uye vamwe vane kwazvakarerekera kuravira, asi pano neapo zvishoma;
- yegungwa nyoro uye isina mafuta;
- bhero mhiripiri;
- mapango;
- mamwe madomasi (asi nekuwedzera kwechirwere chechiropa, vanofanirwa kubviswa zvachose kubva kuchikafu).
Eggs: unogona mazai machena (anosvika maviri pcs. pazuva).
anonhuwirira:
- ruomba (hapana anopfuura 30 g pazuva);
- anosvika 15 g yemafuta emuriwo, kunyanya nyowani (semuenzaniso, zadza nesaladi yemuriwo).
Sauces uye mamwe madonhwe:
- manyoro miriwo sauces;
- muto wakasviba nemukaka sauces;
- munyu (kusvika 10 g pazuva);
- michero gravies (asi hapana hupfu hwakakangwa);
- parsley dhiri;
- vanillin, sinamoni;
- Ndiri willow.
Sweet:
- isina-acidic michero uye michero, yakabikwa kana kubikwa;
- michero yakaomeswa (mune zvishoma zvishoma), compotes, jelly kubva kwavari;
- michero uye bheri jellies, mousses;
- imwe meringue uye marshmallow makuki;
- isina-acidic uye isina kutapira jam, izvo zviri nani kunyunguduka usati wanwa mune isina kusimba tii kana chete mumvura inopisa;
- shoma shuga;
- dumplings nema berries, michero;
- lozenge;
- huchi chaihwo.
Funga nezve muenzaniso wezvekudya chikafu chechiropa. Verenga huwandu hwechikafu chakadyiwa zvinoenderana nezvaunoda iwe wega uye macalorie ataurwa pamusoro. Izvo hazvigoneke kuti usapedze, chiropa hachisi nyore izvozvi. Asi iwe haufanire kuenda kune imwe yakanyanyisa uye udye zvakanyanya sekuda kwemoyo wako. Edza kudya zvine mwero, zvichikuchengetedza iwe uchinzwa uzere uye wakasununguka zuva rese.
Breakfast breakfast: nyama dzekudya dzakabikwa; yakaderera-mafuta kottage chizi ine diki yekuwedzera yemuto wakasviba uye (kana) uchi; tii.
chisvusvuro: muchero wakaomeswa uye apuro.
dhinha: yakaonda nyama roll; muto wemuriwo; michero compote.
Manheru masikati: croutons dzakagadzirwa; rosehip muto.
dhinha: beet cutlets; vaviri makuki; tii.
Kudya zvinopesana nechiropa
- Ehezve, hazvigoneke kutevedzera chikafu ichi kune vanhu vane hosha dzakabatana dzinoda chikafu chakasiyana. Izvo zvinodikanwa kukudziridza chikafu-chikafu pamwe chete nachiremba.
- Kana iwe uri allergic kune zvimwe zvezvigadzirwa zvinopihwa mukudya, hongu, iwe unofanirwa kuzviramba.
Zvakanakira kudya kwechiropa
Pasina mubvunzo, chikafu ichi chine zvakawanda zvakwakanakira kupfuura zvakaipira.
- Iye anozvirumbidza kudya kwakaringana.
- Ukaienzanisa nedzimwe nzira dzekudzikisa huremu, apa muviri muviri haufanire kugumbuka nekuda kwekushaikwa kwezvinhu zvaunoda.
- Kudya, kwakakamurwa kuita kashanu kudya, kuchakubatsira iwe kuti usanzwa nzara uye kugara mune yakasununguka mamiriro.
- Sarudzo yemidziyo inobvumidzwa yakakura kwazvo. Naizvozvo, zvirokwazvo unogona kusarudza zvaunoda.
Chiropa Chikafu Kushata
- Ehezve, zvichave zvakakodzera kusabvisa zvimwe zvenguva dzose zvekudya. Uye izvi zvinogona kukanganisa manzwiro ako, kunyanya kana chikafu chako chakambove kure nekudya kwakakodzera. Asi nekuda kwehutano, iwe unogona kuzvikanganisa pane chimwe chinhu.
- Iwe zvakare uchafanirwa kushandisa imwe nguva kugadzirira chikafu. Kana usati wajaira kutenderera mukicheni, uchafanirwa kuvaka patsva chirongwa chako. Iwe haugone kuita pasina chikafu chakabikwa chisina kumbobatwa nehasha kupisa kurapwa.
- Kudya uku kunogona kusagadzikana kune avo vane purogiramu yebasa isingavatenderi kuti vadye zvishoma.
Kudzorerazve chiropa
Iwe unofanirwa kutevera chikafu chakadai panguva yekutanga kana kuwedzera kwechirwere chechiropa kana sekurairwa nachiremba. Asi kunyangwe mune isiri-yekudya nguva, zvakakodzera kuti utange iwo ekutanga mazano akataurwa pamusoro apa. Uye kana iwe uchizvionera wega nekurema, iwe zvirokwazvo unofanirwa kutema macalorie zvemukati mekudya kwako zvishoma (zvirinani ne500-700 macalorie pazuva).
გამარჯობათ.
მ დიეტის დროს ზეთის ხილი შეიძლება დაკონსერვებლონერვები?
და კვერცხი აუცილებლიად მარტო ცილა უნდა იყოულეს ლერი?
ვოკადოს მიღება ამ დიეტისას შეიძლება?
კვირაში 2 ან 3 ჯერ
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