Mukati
Kurera huremu kusvika kumakirogiramu mashanu uye kusvika -8 cm mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 870 Kcal.
Chiuno chisina kukwana idambudziko rakajairika kuvakadzi vazhinji. Mafuta akawandisa anowanzo gara mumakumbo epamusoro uye nemagaro. Zvisinei, varume vanotarisanawo nechinetso chakadaro. Dzimwe nguva muviri haudi kurasikirwa nehuremu munzvimbo idzi. Kugadzirisa dambudziko iri, vezvehutano vanokurudzira kutendeukira kuchikafu chakakosha chechidya, icho chinopa kwevhiki mbiri.
Kudya kunoda zvidya
Kuti nzira yekuwedzera zvidya zvibudirire, unofanirwa kusiya chikafu chine munyu wakawanda, nyama inoputa, chikafu chinokurumidza, chero chikafu uye zvinwiwa zvine shuga, kofi. Izvo zvinokurudzirwawo, zvirinani kwenguva yekudya, kuti utaure nemafuta emhuka. Panzvimbo iyoyo, kurisa kudya kwako nemafuta emuriwo asina kupisa.
Kusiya mukudya kwekudya kwechidya kune nyama yakaonda (isina ganda), hove dzakaonda, hove dzegungwa. Inobatsira kupfumisa muviri nemichero, michero, miriwo, kupa kufarira kune asiri-starchy marudzi ezvigadzirwa izvi. Zvakare zvinosanganisirwa mumenyu ine yakaderera-mafuta emukaka zvigadzirwa, mukaka, zviyo uye bran chingwa, zviyo zvakasiyana-siyana, shuga-isina flakes. Kubva pazvinwiwa zvinodhaka, kana uchida, iwe unogona dzimwe nguva kutenga girazi rewaini yaunofarira yakaoma.
Izvo hazvidiwe kusiya zvachose munyu, asi zvinonyanya kudikanwa kuti zviwedzere kudzikisira mukudya. Mamwe ese emenyu anogona kunyorwa nekufunga kwako.
Edza kudya kanenge katatu pazuva (zvinwiwa hazvirambidzwe), usanyanya kudya uye kuramba kudya mushure memaawa gumi nemapfumbamwe. Inwa mvura yakawanda zuva nezuva - kusvika kumagirazi masere emvura ichiripo.
Kuwedzera zvinonhuwira kuchikafu kunobatsira kuita kuti chidya chidye chibudirire. Chikafu chinonaka chinoderedza njodzi yekuzvimba uyezve chinomutsa kutenderera kweropa. Izvi zvinobatsira zvese kubvisa zvisina kufanira makirogiramu nekukurumidza sezvazvinogona, uye nekuvandudza kutaridzika kweganda uye kuita kuti muviri uve mutete. Kazhinji, chikafu ichi hachisi chakasimba kuonda system, asi chikafu chekudya kwakaringana icho chinobatsira kushandura muviri nenzira yakatendeka.
Ehe, nekuda kwekukwezva kwemakumbo (mushure mezvose, basa redu harisi rekungovaita vatete), zvakakodzera kuti ubatanidze chiitiko chemuviri mune zvezuva nezuva. Kunyangwe 2-3 kudzidzira pavhiki kunobatsira kuti makumbo ako awedzere uye mutete. Izvo zvinodikanwa kuti mutambo wemitambo une maekisesaizi uye simba. Nhanho maekisesaizi, kumhanya, kungofamba nekukurumidza, kushambira, badminton - izvi zvese zvinobatsira kusimbisa makumbo zvakanaka. Chero mutambo waunoita, teerera kudziya uye kutambanudza (usati uye mushure mekurovedza muviri). Izvi zvinobatsira kudzivirira kushushikana kwemhasuru uye kudzikisira kusuwa kunowanzoitika mushure mekurovedza muviri.
Kuenderera mberi nechikafu chechidya kunokurudzirwa kwemasvondo maviri. Semutemo, ino nguva inobatsira kuita kuti kuyedza kwako kuonekwe uye kushandura zvakanyanya makumbo nemuviri wese. Mushure mezvose, zvinozivikanwa kuti isu pachedu mafomu edu haazive maitiro ekudzora uremu. Kazhinji, panguva ino, pasina yakasarudzika chikafu kurambidzwa, angangoita 2-6 mapaundi ekuwedzera anodyiwa.
Zvidya Zvidya Menyu
Kudya chikafu chechidya kwevhiki mbiri
Day 1
Kudya kwemangwanani: 1 nyanya nyowani; mbiriso yose yezviyo; yogati yakasikwa kana kefir (hafu yegirazi); apuro diki, nyowani kana kubikwa.
Kwekudya kwemasikati: tema chena kabichi, madomasi, magaka, miriwo uye nekusasa saladhi nemafuta emuorivhi uye ichangobva kusvinwa muto wemonimu; 200 g yehuku yakabikwa kana yakabikwa; 1-2 zvingwa zvezviyo zvekudya.
Manheru masikati tudyo kushumirwa kweiyo watercress; 2 tbsp. l. bhinzi chena yakabikwa.
Kudya kwemanheru: yakabikwa kolifulawa; madiki madiki matomatisi matsva; mashoma mafuta akaomarara chizi (slice); apple yakabikwa ne1 tsp. yogati yakasikwa.
Day 2
Kudya kwemangwanani: inenge 30 g yehowa wakabikwa; chimedu chehove dzakabikwa kana dzakabikwa dzakaonda; chibage chese-chezviyo chakazorwa nejamu kana jam.
Kwekudya kwemasikati: saladhi yemiriwo isiri-starchy nemakwenzi, akadonhedzwa nemafuta emuorivhi; chimedu chechingwa chemhangura; kusvika ku50 g yechizi isina kuomeswa siki kana kottage chizi; chisumbu chidiki chemazambiringa.
Manheru snack: apuro uye chibage chakazara chegorosi.
Kudya kwemanheru: anenge 150 g yehove dzakabikwa; 1 mbatata yakabikwa muunifomu; punipuni yebhinzi yakabikwa uye bell pepper.
Day 3
Kudya kwemangwanani: 2 mbiriso uye 1 yakabikwa huku zai.
Kwekudya kwemasikati: sadza iyo yemagaka-matomatisi saladhi nemafuta emiriwo uye muto wemonimu; chimedu chechingwa chekudya uye imwe vise yedessert.
Masikati snack: hafu yegirazi yemafuta ane yogati kana kefir uye bhanana diki.
Kudya kwemanheru: chikamu chekorifurawa yakanyoroveswa kana yakabikwa; madomasi akabikwa uye 1-2 tbsp. l. bhinzi yakabikwa; zvakare pazuva rino, kana uchida, unogona kuzviputira negirazi rewaini yakaoma.
Day 4
Kudya kwemangwanani: mbiriso nechidimbu cheshizi yakaoma (inogona kutsiviwa neepuniki mbiri yekottage chizi kusvika ku5% mafuta); nyanya nyanya.
Kwekudya kwemasikati: anenge 50 g yenyama yakaonda kana ham nemashizha esaradhi; Apple.
Masikati masikati: tuna mune yayo muto (80-90 g); dhayeti yekudya uye yakasvibira yemiriwo saladhi nemafuta emuorivhi.
Kudya kwemanheru: mbatatisi yakachekwa isina bota (2 tbsp. L.); 100 g yakabikwa nyuchi yemombe; ndiro yemuriwo sosi uye mashizha esaradhi; girazi rewaini yakaoma rinotenderwa zvakare.
Day 5
Kudya kwemangwanani: 2 tbsp. l. maflakes akazadzwa nediki shoma yemukaka wakaderera-mafuta, zvinokurudzirwa zvakare kuwedzera ka braniki kwavari; bhanana.
Kwekudya kwemasikati: 100 g ye shrimp yakabikwa; yemiriwo saladhi nemafuta emuorivhi; dhizeti, idya peya diki.
Manheru masikati tudyo: mbiriso nechidimbu chezasi-mafuta chizi uye 2 yakabikwa matomatisi.
Kudya kwemanheru: chimedu chehove yakagochwa; bhinzi yakabikwa muhuwandu hwe2 tbsp. l.; chisumbu chidiki chemazambiringa.
Day 6
Kudya kwemangwanani: chidimbu chevise uye hafu yegirazi yemafuta mashoma-anogadzirwa yogati.
Kwekudya kwemasikati: 100 g yemombe yakaonda, yakabikwa kana kubikwa; mbiriso yose yezviyo; peya kana orenji.
Manheru masikati: 2 chingwa chekudya uye 2 madomasi (kana saradhi yemadomasi uye cucumber).
Kudya kwemanheru: yakaoma pasta (3 mashupuni), yakarungwa nemafuta emafuta akaderera; 50 g yehuku yakabikwa; bhanana.
Day 7
Kudya kwemangwanani: saradhi, iyo inokurudzirwa kuisa apuro, peya uye zvidimbu zvidimbu zvebhanana, yakarungwa nemapuniji mashoma eiyo yogati yakagadzirwa kana chimwe chigadzirwa chemukaka chine mafuta mashoma.
Kwekudya kwemasikati: kusvika pa30 g yeham nyama kana nyama; kabichi saladhi nemidhi; tositi ine letisi uye diki kiwi.
Masikati snack: ingangoita 50 g yedurum gorosi spaghetti ine girini hanyanisi uye pizi; pamwe nemadomasi nebhero mhiripiri.
Kudya kwemanheru: mupunga wakabikwa (kunyanya shava) muhuwandu hwe3 tbsp. l.; 50 g chipfuva chekuku, chakabikwa kana chakakangwa mugango rakaoma; tomato ne lettuce; unogona kuva negirazi rewaini yakaoma.
chitsamba… Kubva pazuva rinotevera, unogona kudzokorora menyu yevhiki yekutanga, kana unogona kushandisa iri pazasi. Iwe unogona kudhirowa chikafu iwe pachako zvichibva pane zvatikurudzira, asi tarisa zviri mukati mekoriori kuti zvirege kudonha pazasi pe1100-1200 mauniti pazuva. Iyi kurudziro ndeyevakadzi. Varume, kune rimwe divi, vanofanirwa kutora anokwana mazana maviri macalorie pazuva pane bonde rakanaka.
Day 8
Kudya kwemangwanani: protein omelet kubva kumazai maviri; karoti yakakangwa yakarungwa namafuta omuorivhi; chimedu chechingwa chezviyo.
Kwekudya kwemasikati: 2 ladles e-low-fat fish soup; yakabikwa mbatatisi uye ingangoita 70 g yemombe yakabikwa kana yakabikwa; saladhi yemiriwo isina starchy uye magidhi.
Manheru masikati snack: apuro kana peya.
Kudya kwemanheru: 2 tbsp. l. yakabikwa buckwheat; 100 g yenyama yakabikwa yakabikwa; imwe zucchini yakabikwa mumuto wakasviba; girazi remafuta asina-kefir.
Day 9
Kudya kwemangwanani: mapunipuni akati wandei ehorosi pamusoro pemvura; beet yakabikwa uye chimedu chechizi chakaoma.
Kwekudya kwemasikati: 2 ladles e-low-fat kabichi soup; steam nyama cutlet; cucumber uye madomasi saladi yakarungwa nemafuta emuorivhi; iwe unogona zvakare kudya chingwa chezviyo chakazara uye kunwa unsweetened michero yakaomeswa yemichero.
Manheru masikati snack: hafu yeorenji kana tangerine; 250 ml isina kefir isina mafuta.
Kudya kwemanheru: yakaderera-mafuta curd uye mahabhurosi (ese anotora anenge 100 g imwe neimwe), iyo ndiro inogona kurungwa neyakagadzirwa yogati isina zvinowedzerwa; 2 diki rye chingwa.
Day 10
Kudya kwemangwanani: 2 tbsp. l. mupunga porridge; chimedu chechena chizi uye 20-30 g yechingwa chezviyo.
Kwekudya kwemasikati: mbiya yemuto wekakichi pane sorrel; 100 g yehove dzakabikwa kana dzakabikwa dzakaonda; wemagaka uye madomasi saladi; michero uye bheri compote.
Manheru masikati snack: apuro kana peya; inosvika mazana maviri emamirita eepasi-mafuta kefir.
Kudya kwemanheru: mashupuni mashoma epasta yakaoma, ayo anogona kusaswa nechizi chakaomarara zvishoma; girini saradhi uye arugula inosaswa nemafuta emuorivhi.
Day 11
Kudya kwemangwanani: muesli nemichero yakaomeswa isina shuga (50-60 g), yakadirwa nemukaka une mafuta mashoma kana kefir.
Kwekudya kwemasikati: 2 scoops epasi-mafuta girini bhinzi muto; saradhi shoma ye squid yakabikwa nebhero mhiripiri nemiriwo, yakarungwa nemuto wemonimu uye mafuta omuorivhi.
Manheru masikati tudyo: mabriji matsva anosvika 250 g.
Kudya kwemanheru: yakabikwa huku fillet (100 g); 2 tbsp. l. mupunga; chikamu chemiriwo yakabikwa, umo zvinokurudzirwa kuisa mazai, bhero mhiripiri, karoti, zucchini uye akasiyana magidhi.
Day 12
Kudya kwemangwanani: mapunipuni maviri eiri pariji yebhakkwheat uye zvakaenzana karoti, zvakabikwa pamwe nekuwedzeredzwa kwemafuta emuto wakasviba; slice yechizi yakaoma.
Zvokudya zvemasikati: hove yakabikwa (100 g); saladhi yakagadzirwa kubva kune isiri-starchy yemiriwo zvigadzirwa, unogona kuwedzera maorivhi mashoma kwairi; michero yakaomeswa compote.
Manheru masikati snack: 2 kiwi.
Kudya kwemanheru: anenge 150 g epasi-mafuta cottage cheese casserole nemaapuro; girazi kefir.
Day 13
Kudya kwemangwanani: mashoma maspuniji egorosi gorosi, anogona kubikwa mumukaka wakaderera-mafuta, pamwe nekuwedzera kwe150-200 g yemabriji.
Kwekudya kwemasikati: mbiya yemuriwo wemuriwo uye chidimbu chemombe yakabikwa kana yakabikwa; bheri compote (1 girazi).
Masikati snack: pichisi uye hafu girazi remafuta mashoma-kefir.
Kudya kwemanheru: Bika huku yehuku (ingangoita 70 g) uye bika iyo koliflower.
Day 14
Kudya kwemangwanani: 2-3 tbsp. l. oatmeal, yakabikwa ine shoma shoma yemukaka wakaderera-mafuta, iine shabby apple.
Kwekudya kwemasikati: mbiya yemuto wehuku nemakwenzi; 2 madiki akacheka veal cutlets; wemagaka uye madomasi saladi.
Manheru masikati tudyo: saradhi yezvibereko zviviri zvisina starchy kana 1 bhanana.
Kudya kwemanheru: mashoma ematafura ebhakkwheat; 100 g yehove dzakaonda dzakabikwa; imwe saradhi kubva kutsva chena kabichi uye akasiyana magidhi.
Contraindications kune chidya chikafu
Izvo hazvigoneke kune vakadzi vane nhumbu, panguva yekupa mwana mucheche, vachiri kuyaruka, panguva yekurwara, panguva yekuwedzera kwezvirwere zvisingaperi, mushure mekuvhiyiwa uye mune zvehutano mamiriro anopa chikafu chakakosha, kuteedzera kune chikafu che mahudyu (pamwe nekarori inoratidzirwa).
Zvakanakira kudya kwechidya
- Pakati pezvakanakira zvinooneka zvekudya kune zvidya, mumwe haakwanise kutadza kucherechedza kudya kwakaringana.
- Iwe unogona kudzikira uremu usina kusangana nemarwadzo enzara uye kushomeka kwezvinovaka muviri.
- Iwe unogona kudya zvinonaka uye zvakasiyana, uchisarudza zvigadzirwa pakufunga kwako.
- Maitiro acho anoshanda. Inovandudza kwete chete mamiriro enzvimbo yedambudziko pachayo, asi nemuviri wese.
- Zvakare, vazhinji vanocherekedza shanduko yakajairika muhupenyu uye mamiriro emuviri.
Kukanganisa kwekudya kwechidya
Izvo zvakashata zvekudya kwezvidya, kusiyana nedzimwe nzira dzakawanda dzekudzora huremu, mashoma.
- Pakati pavo, zvakakosha kucherechedza chete matambudziko pakusarudza ndiro. Semuenzaniso, kana uchishanyira, uko mafuta asingadiwi anowanzoedza kuvanza muzvigadzirwa zvakawanda.
- Zvinogona kuve zvakaoma kune avo vane zino rinotapira kuti vanamatire kuchikafu ichi, sezvo zvihwitsi zvinorayirwa kuti kwete yakasimba.
Kudzorerazve chiuno
Iyo hunyanzvi inogona kudzokororwa mwedzi miviri kusvika mitatu yapera.