Kudya kwechiuno, mazuva manomwe, -7 cm, -7 kg

Kurera huremu kusvika kumakirogiramu mashanu uye kusvika -5 cm mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 640 Kcal.

Zvisikwa zvakapa bonde rakanaka nekwanisi yekuunganidza huwandu hwakawanda hwemafuta munzvimbo yechiuno. Ngatiregei kuita hunyanzvi kana tichiti kune nzira yekudzikisa uremu inobatsira kudzikisa huremu kunyanya muchiuno. Kurema kunoenda kubva kunhengo dzese dzemuviri, pasina chakasarudzika, uye kunyangwe kumeso. Asi nerubatsiro rwehutano hwakasarudzika uye chiitiko chemuviri, zvinokwanisika kugadzirisa zvakanyanya chiuno.

Kudya kunodiwa pachiuno

Izvo zvakakosha zvinovaka muviri zvinodiwa padumbu rakapetana uye kuwana chiuno che wasp zvinotevera.

  • Kurambidzwa kwekuvapo mukudya kwezvokudya zvine shuga uye ma-carbohydrates anokurumidza kuita: zvinhu zvakabikwa, zvokudya zvinokurumidza, zvigadzirwa zvehafu-yakapera, nyama inoputa, marinades, zvokudya zvine munyu zvakanyanya. Kubva pazvinwiwa, hapana huremu hunoshandiswa kune carbonated uye doro.
  • Angangoita makumi mana muzana ezvekudya anofanira kunge akaonda mapuroteni. Nekuita kwakakwana kwemuviri, ivo vanokubatsira iwe kurasikirwa nehuremu nekurasikirwa nemafuta, kwete mhasuru. Mushure mezvose, iwe ungangoda kuwana kwete chete mutete, asi zvakare yakasununguka uye ine toni muviri.
  • Deredza huwandu hwemafuta pane menyu kusvika kune gumi muzana. Zvaunoda hazvifanirwe kupihwa ruomba kana mafuta ane sosi, asi kune avo vanobva mumiriwo mavambo. Semuenzaniso, zvakanaka kwazvo kupa ndiro nemafuta emiriwo akasiyana siyana, kudya nzungu, pamwe nehove.
  • Iwe unogona kudzikisa chiuno chako uye nekudzora dumbu rako nekungoderedza huwandu hwenzuna mukudya kwako. Izvi zvinotungamira mukubuda kwemvura isiri madikanwa, izvo zvinoita kuti muviri uone zvakanyanya. Edza kusapfuudza chikafu uye wedzera munyu usati wadya.
  • Inoderedza huwandu hwedumbu uye inobatsira kukurumidza kurasikirwa uremu hwezvimedu zvekudya. Zvinokurudzirwa kuronga yako yekudyara chirongwa nenzira yekuti pave ne5-6 kudya kwemazuva ese, kunozoitika panenge yakaenzana nguva yenguva. Zvinokurudzirwa kudya mangwanani-ngwanani muawa yekutanga mushure mekumuka uye kuramba chikafu kwemaawa 3-4 magetsi asati abuda. Izvo zvakanaka kwazvo kana panguva yekudya iwe uchigona kuendesa nguva yekudya kwemanheru kuenda kumaawa 19, uchibvumira muviri kutora zororo kubva pakudya manheru.
  • Kana iwe uchida kurasikirwa uremu kuti ufambe nekukurumidza kumhanyisa, dzikisa iyo calori yekudyiwa uye idya chikafu chine macalorie kusvika kuma1200 mauniti pazuva. Chiratidzo chakadaro chakaringana kuti huremo huende, uye panguva imwechete muviri haupinde mune inonzi nzira yekuchengetedza, nekuda kwekuti metabolism inogona kudzikira. Edza kuwana yako huru simba rova ​​pakudya kwemangwanani.
  • Wedzera fiber ine hutano kune chako chikafu. Idya miriwo, michero, zviyo, zviyo zvezviyo zvingwa (zvidiki zvishoma). Izvi zvekudya zvakanaka pakuchenesa ura. Kana ikawana "yakazara", mikana yakanyanya kwazvo yekutora isinganakidze dumbu rinoburitsa. Zvokudya zveFibre zvakadzikira mumakhalori uye zvinokubatsira kuti ugare wakazara kwenguva yakareba, izvo zvinogona kukubatsira kurwisa muyedzo wekudya zvakanyanya.
  • Inwa anosvika 1,5 litita emvura yakachena pazuva. Zvinokurudzirwa kuramba kofi. Imwai tii isina kubikwa yakabikwa kana zvichidikanwa. Kukurudzira kunonyanyisa kumisikidza metabolic maitiro, mangwanani pane chisina chinhu dumbu, inwa girazi remvura mukamuri kana tembiricha inodziya ine hushoma hwechangobva kudzvanywa muto wemonimu.

Kwevhiki rekudya pachiuno, unogona kurasikirwa ne3 makirogiramu ehuremu hwakawandisa. Chiitiko chemuviri chinovimbisa kugadzira hunyanzvi hunobudirira. Ita basa rakazara kanokwana kaviri pasvondo, uchitarisa kumatambudziko nzvimbo. Bends, torso twists, chigero, uye bhasikoro zvinoonekwa sezvakanaka mwero muchiuno kurovedza. Kumonyoroka kwakakosha hoop - hula-hoop - kunobatsirawo mune ino kesi. Kana iwe uchikwanisa kushandira kunze mune iyo simulator, zvakangonaka!

Zvakare, iyo yekuzora maitiro ichabatsira kuti chiuno chiwedzere kutetepa uye kukwezva. Ipa ganda ne hydration yakakwana panzvimbo ino. Mushure mekugeza, iwe unofanirwa kuisa anti-cellulite (kana zvirinani zvakajairwa) kirimu. Kuputira pamwe nekushandisa kofi zvakare kunoshanda chaizvo. Ita maitiro aya nguva dzose (izvo zvinogoneka pamba), uye munguva pfupi iwe uchaona shanduko yakanaka munzvimbo yechiuno.

Tinokukoka iwe kuti uzive neimwe nzira - iyo yechirungu chikafu. “Chiuno chakaonda”, iyo inovimbisa kuti iite kudaro nekukurumidza sezvazvinogona. Pamusoro penguva yekucherechedzwa kwayo, nekuda kwekuoma kwakanyanya, 4-5 kana akatowedzera mapaundi anogona kuenda. Kudya kunokurudzirwa kwemazuva anokwana manomwe. Mitemo yayo inoreva kuchinjaniswa kwemakabohydrate, mapuroteni uye nzara mazuva.

Mumazuva maviri ekutanga, unogona chete kunwa yakaderera-mafuta kefir kana mukaka uye muto wedomasi. Pazuva rechitatu nerechina, unofanira kudya nyama yakakora nehove, pamwe nechingwa. Zuva rechishanu nerechitanhatu re "chiuno chitete" zvinosanganisira kushandiswa kwemichero nemiriwo. Zuva rekupedzisira, maererano nemitemo yekudya, kurambwa kwakakwana kwechero chikafu. Iwe unongoda kunwa yakawanda yakajeka mvura. Kuti uwane rumwe ruzivo nezve zvakakurudzirwa zvekudya zvemenu, ona iyo yekudya menyu.

Dzimwe nguva vanhu vane chiuno chakakura uye dumbu rakakura, kunyangwe huremu hwavo hwese, kana huremu hausi kusiya chikamu ichi chemuviri, kunyangwe paine chikafu chinoshanda uye zvemitambo. Izvo zvikonzero zveichi chisingafadzi (uye zvakanyanya kukosha, zvine njodzi kuhutano) chiitiko chinogona kunge chiri seinotevera:

- yakawedzera zvirimo zve triglycerides muropa (nenzira yakapusa - mafuta eropa);

- yakaderedzwa mwero we "hutano" cholesterol;

- neBP;

- shuga yakakwira muropa (iyi ndiyo nzira inokwanisa kuzvizivisa pachayo nekuda kwechirwere cheshuga).

- kuvapo kwezvirwere zvakasiyana-siyana zvehutano hwemwoyo;

- endocrine zvirwere;

- kwashiorkor (chirwere chinoitika nekuda kwekushaikwa kweprotein mumuviri).

Nekudaro, kana huremu hwakawandisa husingaendi kubva muchiuno nematanho akajairwa, ive shuwa kubvunza chiremba kuti akurumidze kuziva chinokonzeresa dambudziko uye kuita zvese zvinobvira kuigadzirisa.

Zvakare, kuyedza kudzikisa huremu kunogona kusava nematuro muzviitiko zvakadaro:

- Kushaya simba kwematumbu emudumbu zvakanangana nekuseri kwemhasuru dzakakwanisika mune dzimwe nzvimbo;

- siyana kutyora mamiriro;

- kukwegura;

- kugara kwenguva dzose mumamiriro ekumanikidza (pavanogadzira chibage chakawanda, izvo zvinogona kukonzera kuwedzera kwechiuno uye kuputika kwedumbu);

- ura kusagadzikana (kupatira, kuwedzera gasi kuunganidza).

Chiuno chikafu menyu

Kudya chikafu muchiuno kwevhiki

Day 1

Kudya kwemangwanani: croissant (pamwe neupfu hwakatsetseka); tii nemukaka.

Kwekudya kwemasikati: chikamu chemupunga wakasviba neapabby apple (muchero unogona kushandiswa kubikwa kana kutsva); green tea.

Kudya kwemanheru: chimedu chehove dzakaonda; nyanya; peya yeti letisi.

Day 2

Chikudya chamangwanani

Kwekudya kwemasikati: chimedu cheyakabikwa kana kubikwa huku yekudya uye mbiya yemuto wezvinomera.

Kudya kwemanheru: stew yemuriwo.

Day 3

Kudya kwemangwanani: girazi reiyo isina yogati; apuro kana peya.

Kwekudya kwemasikati: chimedu chevheiri yakabikwa; 2-3 madiki mbatatisi dzakabikwa.

Kudya kwemanheru: apple-orange saladi uye green tii.

Day 4

Kudya kwemangwanani: oatmeal yakabikwa mumvura; anosvika makumi mashanu emakumi esizi isina kuomeswa chizi ine huwandu hushoma hwemafuta.

Kwekudya kwemasikati: mashoma magaka uye girazi redomasi muto.

Kudya kwemanheru: grated karoti, yakarungwa nemadonhwe mashoma emafuta emiriwo.

Day 5

Kudya kwemangwanani: 2-3 yakabikwa kana yakanyoroveswa mazai ehuku; tii.

Kwekudya kwemasikati: chikamu chebroccoli yakabikwa.

Kudya kwemanheru: yakabikwa chicken fillet uye ingangoita 200 ml yejusi reorenji.

Day 6

Kudya kwemangwanani: michero yakati wandei; green tea.

Kwekudya kwemasikati: cucumber-tomato saradhi nemakwenzi akasiyana siyana, akasaswa nemafuta emiriwo uye muto wemonimu.

Kudya kwemanheru: 2 maapuro akasvinwa kana akabikwa uye girazi remvura ine muto wemonimu uye huchi chaihwo (1 tsp).

Day 7

Dzokorora kudya kweimwe yemazuva ekudya apfuura awakafarira zvakanyanya.

chitsamba… Yogati isina chinhu, yakaderera-mafuta koteji chizi uye kefir, michero, miriwo uye nzungu zvakanakira tumwe tudyo twemasikati uye tii yemasikati.

Kudya kweiyo "yakatetepa chiuno" chikafu

1-2 mazuva - "ane nzara"

Kudya kwemangwanani: girazi redomasi muto.

Snack: girazi remukaka.

Kwekudya kwemasikati: girazi kefir.

Manheru masikati: girazi remukaka.

Kudya kwemanheru: girazi kefir.

Usati waenda kunorara: iwe unogona zvakare kunwa girazi kefir.

3-4 mazuva - protein

Kudya kwemangwanani: chidimbu che rye kana chingwa nhema, chakazorwa netaundi yakatetepa kana teaspoon yemuchi; kapu yekofi kana tii iyo iwe yaunogona kuwedzera imwe yakaderera mafuta mukaka.

Kwekudya kwemasikati: mbiya yenyama isina mafuta kana muto wehove; chimedu chechingwa; mapuniki mashoma epizi nyoro; anenge 100 g yehove kana nyama yenyama, yakabikwa kana kubikwa.

Manheru masikati snack: 1-2 tsp. uchi; girazi remukaka wakaderera-mafuta kana kapu yetii.

Kudya kwemanheru: chidimbu chehove yakabikwa kana nyama yakasviba; chimedu chechingwa chitema chine hutete hwakatsetseka hwechizi isina mafuta; anenge mazana maviri emamiriyoni eepasi-mafuta kefir.

Mazuva mashanu kusvika matanhatu - makabhohaidhiretsi

Kudya kwemangwanani: 2 maorenji kana maapuro (unogona kugadzira saradhi uchishandisa mumwe wemichero yakaratidzwa).

Kwekudya kwemasikati: kushumirwa kwemuto wemuriwo usina kukangwa bhero mhiripiri yakakanyiwa nemarotsi mapuniki mashoma e vinaigrette asina mbatatisi.

Manheru snack: chero michero isiri-starchy.

Kudya kwemanheru: cucumber-tomato saradhi nemakwenzi uye mukombe wetii.

7 zuva - kuburutsa pamusoro pemvura.

Kudya zvinopesana nezvechiuno

  • Kudya kunopesana kwechiuno kunosanganisira nguva yekuzvitakura nekuyamwisa, zvakanyanya kutapuriranwa nzira mumuviri uye general malaise.
  • Zvakare, izvi hazvina kukodzera kutevera hunyanzvi uhu mukuwedzera kwezvirwere zvisingaperi.

Kubatsira kweKuno Chiuno Kudya

  1. Zvakanakira kudya kwechimiro ichi zvinosanganisira chokwadi chekuti kana iyo mitemo iri pamusoro ikateedzerwa, iwe unogona zvakanyanya kudzikisa chiuno uye kugadzirisa echinyakare huwandu hwakazara.
  2. Iwe unogona zvakare kushambidza muviri wehupfu uye nezvimwe zvinokuvadza zvinhu.
  3. Uye zvakare, zvakanakira hunyanzvi izvi zvinosanganisira chiyero chehukama pane chikafu. Nemenyu yakanyatsogadzirwa, unogona kurasikirwa nehuremu pasina kunyima muviri wezvinhu zvakakosha uye pasina kusangana nemanzwiro asingafadzi enzara anofambidzana nedzimwe nzira dzakawanda.
  4. Zvikafu zvinopihwa pakudya zvinokwanisika, kugadzirirwa kwekudya hakudi nguva yakawanda, uye chikafu chine chinobatsira pamamiriro emuviri.

Kukanganisa kwekudya kwechiuno

  • Kudya kwacho hakuna zvakakomba zvipingaidzo muchiuno. Hazvisi izvo chete izvo zvinongogona kupihwa kune vanofarira vanoda zvihwitsi kana zvimwe zvakanyanyisa-macalorie chikafu, nekuti kuchine chikafu chinorambidzwa.
  • Kana tikataura nezve "chiuno chitete" maitiro, kushaya simba uye malaise zvinogona kuitika pamazuva ane nzara. Saka zvakakodzera kuti uende pairi nokungwarira kwakanyanya.

Kugadzirisazve chiuno

Uine hutano hwakanaka uye chishuwo chekuvandudza muviri zvakanyanya, chikafu chechiuno chinogona kudzokororwa mumwedzi nehafu.

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