Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Avhareji zuva nezuva koriori zvemukati kubva pa950 Kcal.
Sekureva kwavanachiremba, kugadzirirwa kwechikafu chemunhu zvichienderana neropa mhando kunogona zvakanyanya kugadzirisa hutano uye kudzivirira dzakasiyana siyana zvirwere. Pamusoro pezvo, kuziva iwo maitiro echikafu cheboka rako reropa kunobatsira iwe kusarudza chikafu chinokubatsira iwe kurasikirwa kana kuwedzera uremu. Tinokurudzira kuti uzvizive nedhayeti yakagadzirirwa vanhu vane chikamu chechitatu cheropa, iro, maererano nenhamba, pane 20% pasi redu.
Zvekudya zvinodiwa zveboka reropa rechitatu
Varidzi veboka reropa rechitatu vanonzi vatenderi. Zvinoenderana nenhoroondo dzekare, ropa rakadai rakaumbwa semhedzisiro yekufamba uye kudzidziswa kwemhuka dzevanhu nevanhu. Vanhu vane ropa rinoyerera mutsinga yechitatu yeboka, vanozivikanwa neanotevera maficha:
- yakagadzikana tsinga system;
- zvakanaka kutapata;
- yakatanga hurongwa hwekugaya nzira;
- maitiro ekubatanidza basa repanyama uye repfungwa;
- kubatwa nezvirwere zvishoma pane vamiririri vemamwe mapoka eropa.
Usati waumba chikafu chakaringana, vanhu vane boka rechitatu reropa vanofanirwa kudzidza nezve zvekudya izvo zvinogona kutungamira mukurema kana uremu. Kubva pane urwu ruzivo, iwe unogona kuverenga iyo dhayeti zvichienderana nezvinangwa zvako uye nezvishuwo.
Saka, chikafu chinowedzera huremu:
- chibage (inogona kudzora metabolism uye kugadzirwa kwe insulin nemuviri);
- nzungu (zvinobatsira kuitika kwe hypoglycemia - kuderera kweuwandu hweglucose mune lymph iri pazasi pemutemo unobvumidzwa);
- nyemba (inoderedza mwero wekutora muviri nemuviri);
- buckwheat (inowedzera kukuvadza kwemagetsi uye yekugaya, uye zvakare inobatsira kudzikisa kuwanda kweglucose muropa);
- sesame mhodzi (inogona zvakare kukonzera hypoglycemia uye inononoka metabolism);
- gorosi (inomutsa kuderera kwekugadzirwa kwe insulin uye inobatsira kuchengetedza mafuta zvakanyanya).
RђRѕR, izvi zvekudya zvinogona kubatsira mukudzikira uremu uye kukuchengetedza iwe kuonda:
- yakaonda nyama nehove, mazai (kubatsira kuwedzera metabolism uye kudzikisira kukura kwemhasuru dystrophy);
- miriwo miriwo (shandisa metabolism uye batsira matumbo kushanda nemazvo);
- zvigadzirwa zvemukaka, yakaderera mafuta uye yakaderera mafuta emukati (kupa muviri neakakosha calcium uye gadzirisa metabolism);
- licorice midzi (yakajairika kuwanda kweropa glucose).
Ngatitorei titarise zvakanyanya chikamu chega chega chechigadzirwa. Izvi zvinobatsira kugadzira mhando yemhando yepamusoro uye inobatsira.
Pakati pezvigadzirwa zvenyama zvevanhu vane boka rechitatu reropa, inonyanya kukosha ndeye mutton, gwayana, nyama yemhuka, tsuro nyama. Iwe unogona kudya, asi muhuwandu hushoma, turkey, chiropa chakasiyana, veal, nyama yemombe, pheasant fillet. Uye kusabvisa zvachose kubva pakudya ndiko nyama yehuku, dhadha, moyo, nyama yenguruve, nyama yegeese, partridges uye zvihuta.
Kana iri hove, sardini, pike, halibut, hake, salmon, flounder, bass yegungwa, sturgeon ichave yakakunakira iwe. Iwe unogona zvakare kudya catfish, slab, herring, scallop, shark, yero uye sirivheri hove. Zvinokurudzirwa kuramba crayfish, hove, piki, makamba, dombo chipenga, beluga, mussels, octopus, shrimp uye kamba nyama.
Tichitaura nezvezvigadzirwa zvemukaka, tinocherechedza kuti kushandiswa kunogamuchirwa kwechizi yakagadzirwa kumba kwembudzi kana mukaka wemakwai, curd yakagadzirwa kumba, yoga yoga, kefir, mbudzi uye mukaka wemhou ine zvishoma muzana zvemafuta. Zvigadzirwa zvemukaka zvisina kwazvakarerekera zvinonzi bhotela, mukaka wakakwana, whey, edible casein, cream cheese, soy cheese uye mukaka wakafanana, dzakasiyana-siyana dzakaoma chizi uye buttermilk. Asi cheese yakagadziriswa, yebhuruu neAmerican cheese, yakasiyana-siyana yakasvibirira yakasvibirira, mafuta ice cream inokuvadza muviri.
Kana zviri zvemafuta nemafuta, zvinokurudzirwa kupa chikafu kunyanya nemafuta emuorivhi (ehe, kuenzanisa kunokosha). Nguva nenguva, cod chiropa mafuta uye mafuta eflakisi anogona kuwedzerwa kuchikafu. Zvinokurudzirwa kusiya sunflower, nzungu, sesame, cottonseed uye mafuta echibage.
Pakati pembeu nenzungu dzakasiyana-siyana, hapana zvigadzirwa zvakakosha zvinomira pachena zvachose. Zvimwe zvaunogona kupota uchibvumira zvinosanganisira nzungu dzeAmerica, chestnuts inotapira, maarmonds, walnuts, uye pecans. Inokurudzirwa kusabvisa mhodzi dzemasame, paste yakagadzirwa kubva pairi, nzungu uye nepeti imwechete, mhodzi yesunflower, sesame halva, mhodzi dzepoppy uye pine nzungu.
Makeke emupunga, chingwa chemhunga nechingwa chimwe chete zvinozivikanwa pakati pezvigadzirwa zvekubika. Gluten-based bread, rye meal bread, soy bread, oat bran muffins uye chiperengo chingwa zvinoonekwa sezvisina kwazvakarerekera. Hapana chikonzero chekutaura rye nechingwa chegorosi.
Zvezviyo nezviyo, zvinonyanya kushandiswa kushandisa mupunga, oats, mapfunde. Uye zvirinani kusiya shiritsa, bhari, rye, chibage, buckwheat.
Pakati pezvirimwa, bhinzi nhema, lima bhinzi, bhinzi yemiriwo, uye tsvuku soy inokurudzirwa. Dzimwe nguva, unogona kudya chena bhinzi, girini pizi, mhangura bhinzi, green bhinzi, fava bhinzi, yakafara bhinzi, uye hulled bhinzi. Dzivisa kusangana nenyemba, mhou uye gwayana pizi, yekona uye inopenya bhinzi, nhema bhinzi, uye ane mavara bhinzi.
Koliflower, mbatatisi, beet, girini uye yero bhero mhiripiri, Brussels inomera uye chena kabichi inoonekwa seinonyanya kubatsira miriwo nemiriwo. Inokurudzirwa zvakare kuti upinze mukudya kwako huwandu hwakakwana hweparsnips, broccoli, karoti, beet mashizha, paprika inopisa, mudiki mustard. Nyemba chena, zucchini, sipinashi, fennel, howa, dhiri, girini hanyanisi, furu turnips, asiparagasi, ginger, chicory, ese marudzi eanyanisi, mbatatisi, lettuce, kohlrabi, uye radish yeJapan inofanirwa kudyiwa zvishoma zvishoma. Nutritionists kuraira kuramba manhanga pepo, maorivhi, chibage, zvakajairika radish, Jerusarema artichoke, artichokes uye soya.
Yakakurudzirwa michero uye michero mabhanana, cranberries, mazambiringa, plums, papaya, chinanazi. Apricots, elderberries, orenji, tangerines, mapichisi, mabheribheri, sitirobheri, ma currants, kiwi, maonde, sitirobheni, mazambiringa akaomeswa, grapefruit, nectarine, mango, mandimu uye mavise zvinozivikanwa sekusarerekera. Kokonati, carom, pearly pear, matamba, rhubarb, persimmon hazvidiwe.
Kana iwe uchida kupa chikafu nezvinonhuwira nezvinonhuwira, zvinokurudzirwa kusarudza ginger, parsley, horseradish, curry, pepper cayenne. Dzivisa allspice, bhari yemera, tapioca, edyiwa gelatin, chibage, chena mhiripiri, uye sirasi yechibage. Izvo zvinodikanwa kusabvisa ketchup kubva kumasukisi uye, zvokwadi, kutaura chokwadi yakakwira-koriori uye mafuta ekuwedzera ezvirudzi urwu.
Zvinwiwa zvinonyanya kubatsira kune vanhu vane chikamu chechitatu cheropa tii tii, majusi kubva papaya, cranberries, mapainapple, kabichi, mazambiringa (kunyanya achangobva kusvinwa). Iwe unogona kunwa, asi kwete kazhinji, nhema tii, muto wemaapurikoti, kofi yenguva dzose uye yakasviba, misi yakasiyanasiyana yemucitrus, mvura ine muto wemonimu. Kubva pane doro, zviri nani kusarudza waini kana kunwa doro shoma. Hazvikurudzirwi kunwa muto wedomasi, akasiyana marudzi esoda, seltzer mvura uye zvinwiwa zvine doro rakasimba.
Iwo ekuwedzera anowedzera ekuwedzera anogona kushandiswa kugadzirira tii, semuenzaniso, akasimuka chiuno, sage, licorice uye ginger mudzi. Unogona kunwa zvinwiwa uye kudya ndiro pamwe nekuwedzera echinacea, yakamonana sora, hydrastis, dandelion, St. John's wort, verbena, chamomile, yakatsetseka elm, sitirobheri mashizha, valerian, thyme. Kurambidzwa kunoshanda kune hoops, aloe, gentian, chikwama chemufudzi, uswa, chibage stigmas, coltsfoot, hay fenugreek, red clover, linden.
Kana pasina zvinopesana, hazvizove zvisina basa kuita imwe mhando yemitambo. Kune varidzi veboka reropa rechitatu, zvinonyanya kukodzera kutakura muviri neyoga, kushambira, tenesi, kurovedza muviri pabhasikoro rekusimbisa muviri kana kuchovha bhasikoro renguva dzose, kumhanya, uye iwe unongofanirwa kufamba zvakawanda.
Kutaura nezvenguva yekudya, isu tinocherekedza kuti hapana nguva dzakati dzekuchengetwa kwayo. Mitemo yakakosha inofanirwa kugara iri yechokwadi, nekuti haipesane nemisimboti yezvakakodzera kudya. Zvibvumire iwe kudonha zvishoma nguva nenguva kana uchida. Asi yeuka kuti zvese zvinofanirwa kuve zvine mwero. Ive neshuwa yekuteerera kumuviri wako uye ita zvese kuitira kuti chikafu chikukanganise nenzira inobatsira.
Muenzaniso wedhayeti yeboka rechitatu reropa kwemazuva matatu
Day 1
Kudya kwemangwanani: chikamu chemupunga wakabikwa mukambani yezvimedu zvemaapuro; mishonga yemiti yakavakirwa paSt.
Snack: banana.
Kwekudya kwemasikati: ndiro yekirimu muto wakagadzirwa kubva kumakarotsi, howa uye mbatatisi saradhi yemazai ehuku yakabikwa, shoma sardines, yakaoma chizi, isina kurungwa nemafuta emuorivhi kana yakaderera-mafuta yakasviba kirimu.
Manheru snack: saladhi yemagaka uye karoti.
Kudya kwemanheru: chidimbu chemombe yakabikwa yakabikwa yakasimwa birplant uye bhero mhiripiri.
Day 2
Kudya kwemangwanani: oatmeal yakabikwa mumvura kana mukaka une mafuta mashoma nezvidimbu zvemichero yakaomeswa; kapu yetii green.
Snack: akati wandei plums.
Kwekudya kwemasikati: kirimu muto wakavakirwa pa broccoli, Brussels inomera uye kolifulawa; chero muchero.
Masikati snack: ingangoita 50 g yemapurikoti akaomeswa.
Kudya kwemanheru: yakashongedzwa tsuro uye mashoma maspuni emupunga nemiriwo.
Day 3
Kudya kwemangwanani: yakaderera-mafuta kottage chizi yakasanganiswa neapuro; girazi remuto bheri.
Snack: banana.
Kwekudya kwemasikati: chikamu chemuto wehowa nemiriwo yakakangwa; saladhi yezvimedu zvemombe, cucumber, Chinese kabichi uye cilantro.
Manheru snack: girazi reyogati.
Kudya kwemanheru: yakabikwa hove yakaonda hove nefuturu yakabikwa.
Contraindications
Varidzi vese veboka reropa rechitatu vanogona kutevedzera chikafu chinotsanangurwa pamusoro apa, kana vasina kuratidzwa chimwe chikafu chakakosha. Uyezve, nenzira ine hunyanzvi uye yekumanikidza kubvunza nachiremba anokwanisa, zvinokwanisika kudya zvinoenderana nemitemo yenzira yacho pamwe nekugadziridzwa chero zvodii.
Zvakanakira chechitatu cheboka reropa chikafu
- Unogona kudya zvine moyo, zvakasiyana.
- Yakasiyana-siyana yezvigadzirwa zvinotenderwa inobvumidza iwe kuronga menyu zvichienderana nekuravira kwaunofarira.
- Chikafu chinopihwa chiripo. Iko hakuna kudikanwa kwekutendeukira kune zvakasarudzika zvekugadzira zvigadzirwa uye nekusiya zvakajairwa chikafu.
- Pamwe pamwe nekuvandudza hupenyu pamwe nekusimbisa hutano, iwe unogona, nekugadzirisa menyu, zvese kurasikirwa uye kuwedzera uremu. Kudya kwacho kunoenderana.
Kukanganisa kweropa rechitatu rekudya
- Kunyangwe chokwadi chekuti iwe unogona kudya zvakanyanya, pane zvimwe zvinorambidzwa. Kana iwe uchida kuti dhayeti ibudirire, iwe unofanirwa kusiya zvimwe zvekudya kana zvakanyanya kudzikamisa mune yako menyu.
- Kune avo vane zino rinotapira uye vanoda zveakakwira-koriori zvinhu zvakabikwa, kuunza mitsva mitsva kunogona kuoma.
- Izvo zvakakoshawo kuteerera kune chokwadi chekuti kune kugona kwehunyanzvi, inofanirwa kuteverwa kwenguva yakareba sezvinobvira.
Kudzorerazve
Kunamatira kuchikafu cheboka rechitatu reropa, kana iwe uchinzwa zvakanaka, unogona nguva dzose, chero paunoda.