Kudya pabhari, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 940 Kcal.

Pearl bhari yakawana zita rayo rakanaka kubva kushoko "maparera". Zviyo zvinogadzirwa nezviyo zvidiki zvinoita semaparera.

Bhari inogadzirwa nebhari. Iyo seti yezvinhu zvinobatsira zviri mukati mezviyo izvi inoisimudzira kunzvimbo inotungamira pakati pezvimwe zviyo. Kunyangwe echinyakare evaRoma gladiator aidya pariji yebhari kuti awedzere simba nekutsungirira, nekuti ine zvine mwero makabhohaidhiretsi, mapuroteni, uye mafuta emiriwo.

Kudya pane pearl bhari inzira inoshanda uye ine bhajeti yekushandura chimiro, uyezve, inobatsirawo muviri. Sei kukurumidza kurasikirwa uremu nebhari?

Bhari yekudya zvinodiwa

Kuti chikafu chebhari chinyatso shanda, porridge rinofanira kugadzirwa nenzira yakasarudzika. Tora 200 g yezviyo uye, uchidira litre yemvura yakachena, siya uchizvimba kwemaawa gumi nemaviri. Mushure mokunge pearl yebhari yazvimba, inofanira kudururwa nemamwe magirazi emvura matatu. Tumira hari pamusoro pemoto wakadzika uye simmer kwemaminitsi makumi matatu. Mushure mekubvisa kubva pamoto, vhara netauro uye rega riite kwemaminetsi gumi nemashanu. Iyo porridge yakagadzirira kudya. Iwe haugone kuwedzera shuga, bota uye mamwe mafuta ekuwedzera kune pearl bhari, zvinokurudzirwa kuti usatomboisa munyu.

В yakasimba uye inoshanda sarudzo Kudya kunofanirwa kudya bhari imwe chete, kugovanisa vhoriyamu yakatarwa kuita mashanu akaenzana servings. Ive neshuwa yekunwa yakawanda mvura. Empty green tea nemishonga yemakwenzi inobvumidzwawo.

Iyo inotevera yekudya sarudzo pane bhari - kunyanya kuvimbika. Pano iwe unogona kuwedzera shoma maapuro akachekwa (kunyanya akasvibirira mhando) uye akati wandei prune kumangwanani. Kwekudya kwemasikati, porridge rinogona kuwedzerwa nechidimbu chehove kana nyama, yakabikwa isina kuwedzera mafuta, uye saradhi yemiriwo isina starchy. Uye pakudya kwemanheru, unogona kungodya yakaderera-mafuta kottage chizi uye nekunwa girazi kefir kana yakasikwa yogati. Unogona kunwa zvidiki zvemichero, asi mabhanana haakurudzirwe. Sarudza muchero wakaderera pane koriori.

Semutemo, svondo reparera bhari yekudya inotora kubva pa4 kusvika ku7 kilograms. Mhedzisiro yacho inoenderana nehunhu hwese hwehupenyu, huwandu hwehuremu hwakawandisa uye nehasha yenzira yacho. Izvo zvakakosha kuti uzive kuti mumazuva ekutanga kuwanda kwemvura kunosiya muviri, uye nekudaro kuenda kwemakirogiramu ekutanga kwakabatanawo. Uye mushure memazuva matatu kana mana, mafuta akavengwa anotanga kunyungudika.

Kune zvakare imwe sarudzo inozivikanwa yeiyo pearl bhari yekudya… Unogona kunamatira pairi kwevhiki rimwe chete. Mumazuva maviri ekutanga, iwe unofanirwa kudya chete porridge. Mumazuva 3-4, wedzera maapuro matema kubhari mune huwandu hunosvika pazvidimbu zvitatu pazuva. Unogona kudya muchero uri mbishi, unogona kuubheka. Uye pamazuva 3-5, kuwedzera kune porridge nemichero, iyo inobvumidzwa kutsiva porridge ine yakaderera-mafuta kottage chizi (kusvika ku6 g). Pazuva rekupedzisira rekudya, iro rinokugadzirira hupenyu hwemashure-hwekudya, menyu inonyanya kusiyaniswa. Nekudaro, iwe unogona zvakare kuwedzera kupfekedza chikafu chine nyama yakabikwa yakasviba (150-100 g), zviri nani kudya masikati.

Chengetedza chimiro chitsva mune ramangwana chinobatsira kuburitsa pearl bhari zuva… Kuti uite izvi, ingo gadzira 250 g yeparera bhari (kunyanya nenzira yatsanangurwa pamusoro) uye udye isina chinhu mukati mezuva, uchichengeta misimboti yezvikamu zvinovaka muviri uye usingakanganwe kunwa zvakanyanya. Mukuwedzera kune yakajairwa mvura panguva yekuburitsa nguva, unogona kunwa girini tii isina shuga. Edza kurega kubva kune zvese zvimwe. Kuti uwane uremu hwakatsetseka, unogona kupedza zuva rimwe rekutsanya pazviyo pasvondo. Kana chinangwa chako chiri chekuramba uine chimiro, saka kudzikisa kwakadaro kunokwana kamwe chete pamazuva gumi negumi nemana.

Iyo yekudya menyu

Muenzaniso wekudya kwevhiki nevhiki kwekudya kwebhari (yekutanga sarudzo)

Muenzaniso wekudya kwevhiki nevhiki kwekudya kwebhari (yekutanga sarudzo)

Contraindications kune pearl bhari yekudya

• Kunamatira kune pearl bhari yekudya, hongu, hazvigoneke kana paine kusashivirira kune munhu uyu wezviyo. Kunyangwe ichi chiitiko chisingawanzoitika, nekuti parera bhari haisi yechikamu chema allergen.
• Muhuwandu hwakawanda, bhari haina kukurudzirwa kune vanhu vane acidity yakawedzera yejusi yegastric, kazhinji kusangana nemipundu (porridge "inosimbisa") uye zvimwe zvinokanganisa kugaya.
• Zvakare taboo yekudzora huremu nekushingaira kushandiswa kweparera bhari ndiko kuvapo kwezvirwere zvisingaperi panguva yekuwedzera, kusashivirira kune protein yemuriwo. Ehezve, kubvunzana nachiremba hakukuvadze zvakadaro.
• Vakadzi vane pamuviri uye vanoyamwisa, vana nevakwegura vari nani pakusayedza hutano hwavo nenzira iyi.

Zvakanakira pearl bhari yekudya

1. Kurasikirwa nehuremu parera reparera, sekutonga, kuri kugadzikana nekuda kwekuguta kwayo. Porridge rine akakora makabhohaidhiretsi, izvi zvinobatsira kuzadza muviri uye nekumirira zvakadzikama kusvika kuchikafu chinotevera. Kuchengetedzwa kwekushanda kwakakodzera kweiyo gastrointestinal turakiti uye kumhanyisa kwemetabolism kunoitiswa neyakaganhurwa chikafu chakakurudzirwa nenzira.
2. Iko kushandiswa kwebhari kune mhedzisiro pane hutano uye chitarisiko. Ichi chibage chakapfuma muamino acids, magnesium, iron, calcium, manganese, mhangura, phosphorus, potasium, selenium, zinc, lysine, mavitamini emapoka A, B, E, D, K. Miriwo yemichero, iri muhuwandu hwakakwana mu zviyo, zvinobatsira pakuchenesa kwepanyama ura kubva kune slag uye chepfu inochengeterwa nematombo emarara. Kugara uchidya bhari kunovandudza maitiro ekugaya, kubvisa matambudziko nezvigaro uye nekupa kunakidza kwekureruka.
3. Phosphorus inobatanidzwa mukugadzirisa kwehuropi zviitiko uye metabolism, inobatsira kutora zvimwe zvinhu zvinobatsira. Vitamin A inobatsira nhengo dzekuona, inovandudza mamiriro ebvudzi nemeno, inosimbisa immune system. Bhari inobatsira kudzikisa mwero wecholesterol yakaipa, inochenesa tsinga dzeropa, uye inowedzera hemoglobin. Lysine anochengetedza hutano hwemwoyo, anodzivisa dzihwa, anononoka kukwegura. Vanachiremba vanokurudzira bhari kune vanhu vane maronda, colitis, pancreatitis.
4. Zvakare, kuvepo kweparera yebhari mukudya kunonatsiridza mamiriro eganda. Kune izvi "maita basa" zvakakodzera kutaura kune collagen, inova inokonzeresa kumutsidzira uye kusimba kweiri kunze "goko". Vitamini B inovandudza mamiriro ebvudzi, kuchena kweganda, inovandudza mashandiro ehurongwa hwemitsipa, uye shamwari yayo yeboka D inobatsira mukusimudzira kwakakodzera nekusimbisa musculoskeletal system. Inobatsirawo kusimbisa mazino nemapfupa. Ichi chigadzirwa chinonyanya kubatsira kune vane chirwere cheshuga uye vanhu vane allergies. Pearl bhari ine maamino acids akawanda, ayo anoderedza kugona kwemuviri kuzvinhu zvekunze zvinomutsa kusagadzikana kwemarudzi akasiyana siyana. Bhari porridge ine simba antioxidant, nekuti ine yakawanda selenium (zvinoenderana nechiratidzo ichi, bhari iri kumusoro katatu kupfuura mupunga wakakurumbira).
5. Nyanzvi dzekudya zvinovaka muviri dzinokurudzira zvakasimba kuti munhu wese, zvisinei nechishuwo chake kana kusada kushaya huremu, anodya bhari yebhari kanokwana kaviri kana katatu pasvondo. Nenzira iyi unogona kuchengetedza hudiki uye nekuvandudza hutano.

Kukanganisa kweparera bhari kudya

• Ehezve, kana iwe usingade bhari zvachose, maitiro aya haashande iwe. Kunyangwe avo vakavimbika kwariri vanogona kufinhwa nekushandiswa kweiri porridge.
• Kana iwe uchitya kuti unoshaya simba rakakwana rekupedzisa zvawatanga kusvika kumagumo, zvinokurudzirwa kusarudza kwete mono-musiyano wezvikafu, asi iyo ine dzakasiyana siyana dzekudya.
• Kudya pabhari kunogona kuoma kune vanhu vasingakwanisi kufungidzira hupenyu pasina huwandu hwakakwana hwenyama nehove zvigadzirwa, pamwe chete neavo vane zino rinotapira.

Kudzorerazve pabhari

Kana iwe ukagara pane pearl bhari yekudya kweinosvika svondo, unogona kuiisazve kwairi mumwedzi. Kana iyo yekudyidzana-marathon yakatora nguva yakareba (kusvika kumavhiki maviri), saka zviri nani kumirira mwedzi 1,5-2 kusvika kutanga kunotevera kwehunyanzvi.