Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 510 Kcal.
Mune nzira dzakawanda dzekudzikisa uremu, tinowana kurudziro yekubvisa hupfu kubva mukudya, kusanganisira pasita. Kupesana nekutenda uku, kune chikafu chinonyatsoenderana nekudyiwa kwehuwandu hwakawanda hwepasta. Akauya kudunhu redu achibva kuItari. Vanoti nzira iyi inobatsira kuchengetedza chimiro chaSophia Loren pachake. Unogona kunamatira pasita yekudya kwemwedzi mumwe chete. Maererano wongororo, rwodzi rwokuyeresa muvhiki imwechete, sekutonga, iri pakati pe4,5 kg yehuremu hwakawandisa.
Pasita Kudya Zvinodiwa
Kutaura nezve hukuru hunhu hwepasta chikafu, zvakakosha kuziva kuti nekuda kwekubudirira kwayo kunofanirwa kunge kwakavakirwa pane durum gorosi zvigadzirwa. Izvo zvakakosha kuti titarise pane chokwadi chekuti chiratidzo chepamusoro-mhando yepasta ndiyo yavo yakashata, matte yepasi, iyo isina chena yeupfu yekuputira. Uye zvakare pane pasta panogona kunge paine madiki madiki madiki, senge masara ezviyo. Musiyano mukuru pakati pepasta yakaoma uye yakajairwa pasta ndeyekuti yekutanga ine diki sitachi uye yakawanda ine hutano fiber. Pasta yakaoma ine hutano hwakanyanya kupfuura avo vakapfava, uye izvi zvinokanganisa kwete chimiro chete, asiwo hutano.
Izvo zvakakoshawo kuti ubike pasita yako zvakanaka. Rangarira kuti kune 100 g yepasta, unofanirwa kushandisa 1 litre yemvura. Ichi chiyero chinozovabatsira kuti varege kufashaira uye vasashanduke kuita huremu hunonamira. Mumvura ine munyu (edza kusapfuuridza) pasita inofanira kubikwa isingasviki maminetsi mashanu kusvika mashanu.
Kugadziridza kudya kwepasta (mushure mezvose, kunyangwe uchida chikafu ichi, haudi kuchidya) chinotenderwa nemichero, miriwo, zviyo, nyama yakasviba, hove uye hove. Chishoma chemukaka uye chakabikwa mukaka zvinonaka zvinotenderwa zvakare. Saladi inogona kurungwa zvishoma nemafuta emuriwo.
Zvakakosha kurega kana iwe uchida kuderedza uremu kubva kune mafuta nyama, chero chikafu chakakangwa, zvihwitsi uye zvigadzirwa zveupfu (zvechokwadi, pasta pachayo haisi yavo).
Iwe unogona kunwa, mukuwedzera kune yakajairwa mvura, michero uye miriwo majusi asina shuga, isina chinhu tii nekofi. Kubva pane doro, kana uchida, unogona kutenga girazi kana maviri ewaini yakaoma pavhiki (yakanyanya!).
Zvinokurudzirwa kudya kanomwe pazuva, uchiramba chikafu kwemaawa 4-3 maawa asati abuda. Zvinoenderana nemisimboti yekudya kwepasta, zvinonyanya kudiwa kuwana nguva yemitambo. Zvisinei, mararamiro acho anofanira kunge achishanda. Kana zvasvika pakushandira saizi, iwe unofanirwa kutungamirwa nehunhu hwako uye kuti chikafu chawakajaira kudya. Asi zvakakosha kuti usanyanya kudya. Edza kuchengeta saizi yechikamu chakapedzwa isingasviki 4-200 g.
Day 1
Kudya kwemangwanani: saradhi yemichero yaunofarira uye green tea.
Zvokudya zvemasikati: pasta nemakaroti akabikwa uye pepper.
Manheru masikati tudyo: girazi rechangobva kusvinwa muto wemaapuro.
Kudya: yakabikwa chicken fillet uye yakabikwa kana yakabikwa isina-starchy miriwo.
Day 2
Chikudya chamangwanani: zai rehuku yakabikwa uye rosehip muto kana herbal tea.
Kwekudya kwemasikati: hove yakabikwa yakabikwa uye miriwo yaunofarira, yakabikwa kana mbishi.
Manheru masikati tudyo: ichangobva kusvinwa citrus michero muto.
Kudya: mupunga wakabikwa.
Day 3
Chikudya chamangwanani: apuro uye peari, pamwe nekapu yekofi yakasviba custard.
Zvokudya zvemasikati: pasta nemiriwo yakabikwa (eggplant uye karoti).
Masikati masnack: ichangobva kusvinwa pineapple juice.
Kudya kwemanheru: kusvika ku100 g ye-low-fat cheese kana cottage cheese uye miriwo yakabikwa kune kuravira kwako.
Day 4
Kudya kwemangwanani: Yese gorosi toast nemichero jamu uye herbal tii.
Kwekudya kwemasikati: pasita ine maidplants akabikwa uye madomasi.
Masikati snack: tomato juice.
Kudya kwemanheru: buckwheat.
Day 5
Kudya kwemangwanani: yakaderera-mafuta kottage chizi uye herbal tii.
Zvokudya zvemasikati: soup yenoodle yakabikwa mumucheka wakaderera-mafuta (nemiriwo); cucumber itsva uye bell pepper.
Masikati snack: apuro muto.
Kudya kwemanheru: hove ine miriwo yakabikwa kana yakabikwa.
Day 6
Kudya kwemangwanani: mbiriso nechidimbu chechuru-chemafuta chizi uye rosehip muto.
Kwekudya kwemasikati: pasita mune yakabikwa eggplants uye mahebhu.
Masikati snack: girazi repineapple muto.
Kudya kwemanheru: huku yakabikwa isina ganda uye saladhi yemuchena kabichi uye makomkomere.
Day 7
Kudya kwemangwanani: yakabikwa huku yei uye kofi yakabikwa.
Kwekudya kwemasikati: yemiriwo hodgepodge uye pasta.
Masikati snack: karoti uye muto weapuro.
Kudya kwemanheru: oatmeal ine chitsama chemazambiringa akaomeswa.
Contraindications kune iyo pasta chikafu
Kudya kwepasta hakuratidzwe kune vanhu vane chirwere cheshuga uye vanhu vane huremu hwakanyanya hunowanikwa nezvinetso zvehomoni.
Kubatsira kwepasta yekudya
Kudya kwepasta kune zvakawanda zvakanaka.
- Vanachiremba vazhinji uye vezvehutano vanokukurudzira nechikonzero chekuti kurasikirwa uremu kunoitika zvishoma nezvishoma, zvinoreva kuti hazvikonzere kushushikana kukuru kumuviri.
- Munzira yese yehunyanzvi, sekutonga, hapana kunzwa kwenzara.
- Zvakare, chimwezve chinowedzerwa kuchikafu ichi kugona kuchiteerera mushure mekubvunza chiremba kune vakadzi vane nhumbu uye vanaamai vanoyamwisa.
- Kudya kwacho hakune zvinhu zvinokuvadza uye inzira yekururamisa mafomu.
- Kana iwe ukasazvipira mune zvese zvekudya zvakawandisa, mhedzisiro yakawanikwa inogona kuponeswa kwenguva yakareba.
- Kudya kwepasta kune hutano hwakanaka pahutano hwakazara. Zvinobatsira akajairika BP, kunatsiridza kugaya kwacho uye basa nemudumbu, kuwedzera metabolic mwero (izvo, sezvamunoziva, zvinoita kuti nzira yekuderedza uremu).
- Kudzivirirwa kwemuviri kunowedzera, hosha dzekufema hadziwanzo kurwisa, uye ganda rinotsvedzerera uye rakasimba.
- Izvo zvinewo kucherechedzwa kuti, maererano nesainzi nhamba, njodzi yekenza nezvirwere zvemoyo wemwoyo inenge hafu.
Kukanganisa kwekudya kwepasta
Izvo zvipingaidzo zvepasta chikafu zvakanyanya kushoma pane zvakanakira.
- Zvichida, hazvigone kukodzera chete kune avo vanhu vasingade pasta (mushure mezvose, vanofanirwa kudyiwa zuva nezuva).
- Iyi nzira yakaoma kune avo vasingakwanise kufungidzira hupenyu vasina zviwitsi, izvo zvinorambidzwa zvakanyanya pasita yekudya.
Kudzorerazve pasita
Izvo hazvikurudzirwe kudzokorora pasita chikafu chemwedzi unotevera mushure mekupera.