Kudya kwemafashoni emhando, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 450 Kcal.

Dzimwe nguva nyeredzi dzekatwalk dzinodawo kukurumidza kurasikirwa nemamwe mapaundi pamberi pechiratidziro chakakosha kana chimwe chiitiko chine chekuita nehupenyu hwemuenzaniso. Asi mushure mezvose, kwete chete emafashoni mamodheru, asiwo vakadziwo zvavo vanorota zvekukwezva uye kuwirirana.

Kana iwe uchida kubvisa 3-4 zvisina kukodzera kilograms, uye iwe uine shoma nguva yeizvi, unogona kuzviedza wega kwemazuva matatu kudya kwemafashoni mamodheru. Nhasi tichakuzivisa iwe kune ayo maviri akakurumbira masarudzo, anogara mazuva matatu nevhiki mbiri.

Kudya kunodiwa kwemafashoni mamodheru

Kudya kwemazuva matatu kwemafashoni emhando dzinosanganisira mazai ehuku, kottage chizi, maapuro, michero, nzungu, miriwo, karoti, mabhanana, kefir. Mamwe mashoko anotsanangurwa mumenu yeimwe vhezheni yeiyo mini-modhi yekudya. Unofanira kudya katatu pazuva. Usati waenda kunorara (mune yechipiri neyechitatu fomu yemazuva matatu edhayeti yemhando), iwe unobvumidzwa kuzvimwiza girazi remafuta ane mafuta mashoma. Mune chero nzira yekuteedzera, iwe unofanirwa kushandisa yakakwana mvura yakachena. Mhando dzakasiyana dzetii dzinobvumidzwawo, asi kuwedzerwa kweshuga kunorambidzwa. Kofi nezvimwe zvinwiwa hazvigamuchirwe. Inokurudzirwa kugadzira chikafu chekupedzisira pasati papfuura maawa gumi nematanhatu kusvika gumi nematanhatu (kusanganisa kefir). Iwe unogona kudya kare, asi wozogadzirira kune yakatonyanya kunzwa nzara manheru. Izvo zvinofanirwa kucherechedzwa kuti mamenyu echipiri uye echitatu mhando anowanzo kugutsa, uye kuteedzera kwakadai kurudziro kuri nyore kuendesa. Asi pane idzi sarudzo dzekudya uye kuonda kunogona kuve kushoma ne16 kg pane pane yakaoma.

Kana iri yemafashoni yemhando yekudya sarudzo, iyo inogona kuenderera mberi kusvika mazuva gumi nemana, inonyanya kuvimbika. Pairi, sekutonga, hazvina kuomera kurasikirwa uremu. Kune mana kudya pazuva, ayo akavakirwa pamazai ehuku, chingwa chechinama, nyama yakaonda, kottage chizi, hove uye hove dzegungwa, michero nemiriwo. Zvinokurudzirwa kusadya kwemanheru mushure memaawa gumi nemasere kusvika gumi nesere. Kurera huremu kwevhiki rekutanga ndeye 14-18 kg. Muvhiki yechipiri, iyo kilos inomhanyawo, asi kwete nekukurumidza. Maererano neongororo dzevanhu vakamboona kudya uku kwemhando dzemafashoni, unogona kutyaira 19-3 kg, uchibata iyo nguva yese.

Chero ipi vhezheni yechikafu chinoshandiswa nenyeredzi dzepodium iwe unodzora uremu, kuitira kuchengetedza mhedzisiro inowanikwa, kubuda kubva kuchikafu kunofanirwa kuve kwakatsetseka. Muhupenyu hwemashure-hwekudya (kanenge kekutanga vhiki), zvakakodzera kudya zvakanyanya yakaderera-mafuta, yakaderera-koriori ndiro, ine miriwo, michero, michero, nyama yakaonda, hove, hove, kottage chizi, kefir, zviyo ( buckwheat, mupunga, oatmeal). Kana iwe uchida chikafu chinotapira kana chine starchy, zvibvumire iwe chaunofarira kurapwa nguva nenguva, asi mangwanani uye, chokwadika, zvine mwero. Iko hakuna kudikanwa kwekugadzira chikafu chamangwanani, semuenzaniso, chete kubva kumaswiti. Zvichava zvakaringana, zvinogutsa uye zvinobatsira kudya chikamu cheoatmeal kana zvimwe zviyo uye kudya 30-40 magiramu echokoreti (zvimwe yakasviba). Edza kusadya uchienda, kudya zvakanyanya uye kuita hushamwari nemitambo.

Mafashoni Models Kudya Menyu

Kudya kwekudya kwemazuva matatu kwemafashoni mamodheru Nha

Kudya kwemangwanani: yakabikwa zai.

Mushure memaawa matatu: 3 g yeakaderera-mafuta curd netii.

Mushure meimwe maawa matatu: 3 g yeakaderera-mafuta curd netii.

Kudya kwekudya kwemazuva matatu kwemafashoni mamodheru Nha

Kudya kwemangwanani: yakabikwa zai.

Kwekudya kwemasikati: 170 g yeiyo yakaderera-mafuta curd netii.

Kudya kwemanheru: 200 g yesaradhi, inosanganisira beet, prunes, maapuro uye nzungu diki; 200 g yekottage chizi pamwe nekuwedzeredzwa kwemakwenzi akasiyana siyana uye gariki (sarudzo).

Usiku: girazi kefir.

Kudya kwekudya kwemazuva matatu kwemafashoni mamodheru Nha

Kudya kwemangwanani: 300 g yemabhanana uye girazi remuchina wakasvinwa wemaapuro.

Kwekudya kwemasikati: 230-250 g saladi yemaapuro, beet, kabichi, akasiyana mahebhu nemafuta emuorivhi; ndiro ye-low-fat howa muto, kwaunogona kuwedzera 1 tsp. yakaderera-mafuta muto wakasviba; anenge 200 g e soy goulash pamwe negirazi rekranberry muto.

Manheru masikati snack: 170 g yekottage chizi (yakaderera mafuta kana yakaderera mafuta) uye tii.

Kudya kwemanheru: saladhi muhuwandu hunosvika mazana maviri nemazana mashanu g, iyo inosanganisira bhero mhiripiri, maapuro, kabichi; 250 g e-low-fat cottage cheese yakasanganiswa nebeet; tii neuchi hwepanyama; michero mishoma kana maapricot akaomeswa.

Usiku: girazi kefir.

Kudya kweiyo 14-zuva fashoni yemhando yekudya

Day 1

Kudya kwemangwanani: yai rakabikwa; girazi re yogati yechisikigo, ine shoma shoma yemichero yaunofarira; tii.

Kwekudya kwemasikati: chikamu chemuto wakaderera-mafuta yemuriwo nema croutons; kabichi uye cucumber saladhi nemadonhwe mashoma emafuta emiriwo.

Masikati snack: girazi remafuta epasi ane mafuta kana muto kubva muchero (muriwo).

Kudya kwemanheru: kusvika ku100 g yemombe yakabikwa yakabikwa kana nyama yehuku; 50 g yakaderera-mafuta curd uye 200 ml yeakaderera-mafuta kefir.

Day 2

Kudya kwemangwanani: 2 bran chingwa chingwa tii; orenji.

Kwekudya kwemasikati: 100 g yevhavha yakabikwa kana yakabikwa uye yakabikwa shrimp; girazi re yoghurt yakagadzirwa pamba kana kefir.

Masikati snack: girazi remafuta ane nyama yakaderera kana chero muto.

Kudya kwemanheru: mbatatisi yakabikwa kana yakabikwa; cauliflower yakabikwa (100 g); chimedu chechingwa chemuti neiyi.

Day 3

Kudya kwemangwanani: kusvika ku100 g ye-low-fat cottage cheese; chimedu che nyama yakasindama kana nyama yakabikwa yakabikwa; tii.

Kwekudya kwemasikati: mbatatisi yakabikwa; 100 g yakabikwa kolifulawa; 100 g ye champignon yakabikwa kana yakabikwa uye 1 diki kiwi.

Masikati masikati (girazi remuto uchangobva kusvinwa muto kubva pamichero kana miriwo.

Kudya kwemanheru: 100 g yehove yakadzika yemafuta yakabikwa uye girazi re yoghurt yakagadzirwa kana kefir.

Day 4

Kudya kwemangwanani: kusvika pamakumi matatu g eishuga isina muesli kana oatmeal yenguva dzose; Girazi remuto wemadomasi; kabhanana kadiki; tii.

Kwekudya kwemasikati: anenge 100 g yehove yehove, yakabikwa mukambani yeanisi; zai rakabikwa kana rakakangwa pasina kuwedzera mafuta.

Masikati snack: girazi remafuta epasi-mafuta.

Kudya kwemanheru: chikamu chidiki chebhinzi chena yakabikwa; saladhi yemimwe miriwo isiri-starchy nemafuta emuorivhi; 1 mbatatari yakabikwa uye chidiki chegan chingwa chingwa.

Day 5

Kudya kwemangwanani: yai rakabikwa; girazi remafuta ane yogati mashoma; tii.

Kwekudya kwemasikati: mupunga wakasviba wakabikwa nesoya muto; dzimwe shabhiti dzakabikwa beet pamwe nekuwedzerwa kwemafuta emiriwo; girazi remuto kubva kumatomatisi kana mimwe miriwo.

Manheru masikati tudyo: 250 ml yeiyo juzi inogadzirwa kana huwandu hwakaenzana hwemuto wenyama wakakora.

Kudya kwemanheru: yakaderera-mafuta kottage chizi (kusvika 100 g); zvidimbu zvidimbu zvidimbu zveyakaomeswa isina kuvharwa chezi; girazi remukaka wakaderera-mafuta.

Day 6

Kudya kwemangwanani: anosvika makumi matatu emakumi ezviyo zvisina shuga kana oatmeal, yakarungwa nemukaka une mafuta mashoma; girazi reyogati isina zvinowedzera.

Kwekudya kwemasikati: 100 g yemupunga uye howa wakabikwa kana wakabikwa; mashoma mashopu emuchena kabichi saladhi nemishonga; girazi remvura ichangosvinwa muto kubva kune chero citrus.

Manheru masikati tudyo: nyowani yakasvinwa muto kana mishonga yemiti.

Kudya kwemanheru: 1 toast; chikamu chekabichi saladhi nemishonga uye mafuta emiriwo; 2 diki kiwis uye mukombe wetii.

Day 7

Kudya kwemangwanani: 100 g yakaderera-mafuta curd; yakabikwa kana yakabikwa huku zai; tii.

Kwekudya kwemasikati: howa hwakabikwa kana hwakakangwa mumadonhwe mashoma emafuta emiriwo; mashoma maspuni emupunga (kunyanya brown); yakatemwa chena kabichi uye girazi remuchero muto.

Manheru masikati snack: 250 ml yeiyo chero echisikigo muto.

Kudya kwemanheru: nyama yehuku yakabikwa (150 g); 50 g inodya nyama kana tsvimbo; girazi remukaka unodziya.

chitsamba… Kubva pazuva rechisere, kana zvichidikanwa, iwe unongoda kudzokorora menyu yevhiki yekutanga.

Contraindications kune chikafu chemafashoni mamodheru

  • Zvirwere zvehutano hwemwoyo uye chero zvimwe zvirwere zvisingaperi zvinogona kuva chipingamupinyi chakakomba kuomerera kuchikafu chemamodheru.
  • Muzhinji, kushanyira nyanzvi inokwanisa musati kadhiinari yachinja mukudya hakuzove kwakanyanya kune ani zvake.
  • Iwe haugone kutevedzera mirairo yekudya kwemafashoni emamodeli panguva yekuzvitakura, kuyamwisa, panguva yekurwara, yakajairika malaise yemuviri, vachiri kuyaruka uye nevanhu vezera

Zvakanakira chikafu chemufashoni

  • Yayo iri pachena kwazvo pamwe nekuita. Vashoma vanhu vanokundikana kushandura muviri zvakanaka nerubatsiro rwefashoni yemhando yekudya.
  • Kana tichitaura nezvesarudzo dzemazuva matatu, nekuda kwehuwandu hwezvigadzirwa pamenyu, unogona kuchengetedza zvakawanda pakutenga kwavo, uye panguva yekubika.

Kukanganisa kweiyo fashoni yemhando yekudya

  1. Izvo zvakashata zveiyo fashoni yemhando yekudya (kunyanya ayo emazuva matatu misiyano) inosanganisira kusaenzana mune izvo zvirimo zvinhu zvinodiwa kumuviri.
  2. Hazvigoneki kuti iwe unozogona kunzvenga nzara.
  3. Kunzwa kushaya simba, kuwedzera kuneta, dzungu, kutsamwa, kugara uchichinja mafungiro, uye zvimwe zvakafanana zvinofadza hazvishamise.
  4. Izvo zvakaoma kusanganisa hunyanzvi hwemafashoni mamodheru ane anoshanda epanyama, uye dzimwe nguva pfungwa, mitoro.
  5. Izvo zvakakoshawo kuti uzive kuti kuonda kunowanzoitika zvine chekuita nekurasikirwa nemvura kubva mumuviri. Uye saka, pakupera kwenguva yekudzikira huremu, makirogiramu ane mikana yakawanda yekudzoka kana ukasanyatso kudzora kudya.

Kudzorerazve modhi yemafashoni

Kana iwe ukafunga kudzokorora fashoni yemhando yekudya zvakare, usazviita kusvika mazuva makumi matatu kusvika makumi mana mushure mekutanga kurasikirwa uremu marathon.

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