Kudya pane prunes, mazuva mana, -4 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 700 Kcal.

Prunes ipuramu yakaomeswa munzira yakasarudzika inosimudzira kuchengetedzwa kwezvinhu zvinobatsira zviri muchero. Nekugadzirira kwemhando yepamusoro prunes, maputi akaibva uye anotapira emhando dzeHungary neRenclode anosarudzwa. Yakanaka kuravira uye yakakura hutano mabhenefiti emichero yakagadzira ichi chigadzirwa chakakurumbira. Nenzira, anenge munhu wese anogona kudya michero. Inokurudzirwa kunyangwe kuvana kubva pamwedzi mitanhatu sekuwedzera kwekudya.

Kana iwe ukanyora iyo menyu nenzira kwayo, nerubatsiro rwe prunes iwe haugone chete kupuruzira ako mabhudzi uye kuendesa zvinobatsira mumuviri, asi zvakare kuonda. Mumazuva matatu chete, mana kana manomwe (iyi inguva yakareba sei shanduro dzinonyanya kuzivikanwa dzekudya prune dzichienderera), unogona kutaura zvakanaka kune 3-4 kg ichikuparadzanisa kubva kune yakanaka chimiro.

Kudya kunodiwa pama prunes

Kutanga, tinocherekedza kuti zvisinei kuti ndeipi nzira yaunosarudza kudzikisa huremu pamichero, kuitira kuti uwane mhedzisiro, zvakakosha kuti usadya mushure memaawa gumi nemanomwe, kunwa marita maviri emvura yakachena zuva nezuva, kunwa tii nekofi chete pasina shuga, uye zvakare kurovedza muviri.

Uye mushure mekusiya kudya prune, ita shuwa kuti udye zvine mwero uye dzikamisa chikafu. Zvikasadaro, mukana wekuti makirogiramu akarasika achadzoka (uye pamwe kunyangwe aine chinowedzerwa) chakanyanya kwazvo.

Ipfupi uye yakaoma kwazvo ndeye kudya kwemazuva matatu prune… Pairi, unofanirwa kuve wakagadzirira kuti iyo kosi yese yekudya inogona kungodyiwa nemichero iyi yakaomeswa uye kefir (isina mafuta kana 1% mafuta). Saka, isu tinodya 100 g yemapurumu pazuva, uye isu tinonwa yakatarwa yakaviriswa mukaka chigadzirwa kusvika 1,2 litita. Govanisa huwandu hwakazara hwechikafu muzvikamu zvitanhatu kusvika kumatanhatu uye idya muzvikamu zvakaenzana. Panguva yekudya, unogona neimwe nzira kunwa sips kefir uye nekudya michero yakati wandei, kana, kana uchida, ita jongwe kubva pane izvi zvigadzirwa. Edza kudya zvishoma nezvishoma kuti unzwe kuguta. Kuderedza uremu kunoitika zvakanyanya nekuderedza macalorie. Kana iwe ukadya nenzira iyi, chiyero ichi hachipfuure chiuru chemasimba emagetsi pazuva, uye, chokwadi, huremu hunotanga kudzikira. Asi hazvina kukodzera kurasikirwa uremu hwakareba kupfuura hwakatemerwa nguva, zvikasadaro metabolism inogona kudzikira uye matambudziko ehutano anomuka.

Kudya kwakasiyana siyana isarudzo Kudya kwemazuva mana prune… Pano, uyu muchero wakaomeswa unowanzo kuve unofanirwa kupedzisa kudya. Uye menyu inowanzo kuve nezvikafu zvine hutano uye zvine mafuta mashoma: yakabikwa mazai ehuku, masobho uye borscht isina kukangwa, miriwo isiri-starchy, nyama yakaonda, nyama ine mafuta mashoma, chizi, zviyo zvese kana chingwa che rye. Zvinokurudzirwa kudya katatu pazuva uye, chokwadika, kwete kunyanyisa kudya.

Kureba kumhanya, asi panguva imwechete vakavimbika - kudya kwevhiki nevhiki prune… Nheyo yayo yekuita ndeyekuti chikafu chezuva nezuva hachipfuure 1200 macalorie. Mukuwedzera kune prunes, unogona kupinda mune zvigadzirwa zvemukaka uye yakaderera-mafuta, zviyo, hove dzakaonda, hove dzegungwa, nyama yakaonda, miriwo, michero, michero mumenyu. Iwo akasiyana ekudya uye kugona kuigadzira nekufunga kwako kunoita kuti iyi mutsauko wekurasikirwa nehuremu pamaprunes ive yakanyanya kugadzikana, zvese mumuviri uye mupfungwa. Iwe unogona kurasikirwa kusvika 3-4 makirogiramu ehuremu hwakawandisa muvhiki, sezvakaita mushanduro dzakapfuura. Saka, kana pane nguva, zviri nani, hongu, kusarudza nzira iyi yekushandura mufananidzo. Pakati pezvimwe zvinhu, zvichava pachena kuva noutano.

Izvo zvichawedzera mikana yekuchengetedza yakawanikwa mhedzisiro uye inokutendera iwe kunyatsoderedza uremu. zuva rekutsanya pamichero… Sekutaura kunoitwa nevanhu vakazvionera vega, muzuva rimwe chete unogona kurasikirwa ne1,5-2 kg. Iwe unofanirwa kudya zvidimbu makumi maviri zvemichero yakaomeswa pazuva. Zvinokurudzirwa kuti uite kuburitsa kwakadaro kwete kanopfuura kamwe pasvondo. Idya 20-2 prune nguva dzese 2,5-3 maawa, ayo anofanirwa kuve anopiswa mumvura zvisati zvaitika. Unogona kunwa ichiri mvura uye tii pazuva rino.

Paunosarudza prunes, teerera kutaridzika kwavo. Rudzi rwemhando yeprune dema uye zvishoma sheen. Iyo brownish tint yemichero yakaomeswa inoratidza kuti yakambopiswa nemvura inovira uye kubva mukurapwa kwakadaro vakarasikirwa nezvinhu zvavo zvinobatsira uye hupfumi hwevhitamini nemamineral kuumbwa. Rima grey ruvara - humbowo hwekugadziriswa kweprunes neglycerin kuti uvandudze mharidzo. Zviri nani kusatenga zvigadzirwa zvakadaro. Kuravira kwakakodzera kwemuchero wakaomeswa kunofanira kunge kunotapira neakanyanya acidity. Kuvava, kunyange kunzwa zvishoma, mugumisiro wekuomeswa kusina kunaka.

Iyo yekudya menyu

Kudya Muenzaniso weZuva-reMazuva Prune Kudya

Day 1

Kudya kwemangwanani: yai rakabikwa; mazambiringa; kofi nhema kana tii; michero miviri.

Kwekudya kwemasikati: mbiya yeborscht isina kuwedzera mbatatisi; chimedu che rye kana chingwa chezviyo chakazara; 7-8 michero uye 2 walnuts; tii.

Kudya kwemanheru: zai, rakabikwa kana kubikwa mupani isina mafuta; chidimbu chehove yakabikwa yakabikwa; 4 michero uye tii.

Day 2

Kudya kwemangwanani: yakaoma chizi (inenge 30 g); 2 michero; kofi kana tii.

Kwekudya kwemasikati: chikamu chemuto wezvinomera kabichi; chimedu chechingwa; 100 g yemombe yakabikwa kana yakabikwa; 2-3 maarumondi tsanga; tii.

Kudya kwemanheru: saladhi yeisina-starchy miriwo mitsva; 3-4 michero; tii.

Day 3

Kudya kwemangwanani: chimedu chechingwa chezviyo nezvidimbu zve nyama yakaonda kana nyama uye chizi isina kuvharwa 3 michero; kofi kana tii.

Kwekudya kwemasikati: muto wemuriwo usina kukangwa; chimedu chechingwa che rye; nyanya nyanya; mbatata diki yakabikwa; 2-3 prunes; tii.

Kudya kwemanheru: girazi remukaka wakaderera-mafuta kana kefir; chimedu chechingwa che rye; 5 michero uye tii.

Day 4

Kudya kwemangwanani: Hercules flakes (inogona kubikwa mumukaka wakakora-mafuta); 4 michero; kofi kana tii.

Kwekudya kwemasikati: ndiro diki yeborscht isina mbatatisi; chimedu chechingwa che rye; tomato uye cucumber saladi; 2 michero; tii.

Kudya kwemanheru: sangweji yakagadzirwa kubva kune chidimbu chakatetepa chechingwa che rye, nyama yakasendama kana nyama yakasviba uye chizi; kusvika ku40 g yemazambiringa akaomeswa uye 5-6 michero; tii.

Kudya Muenzaniso weXNUMX Day Prune Kudya

Kudya kwemangwanani: 100 g yehorwheat porridge (yakagadzirira-kurema uremu) pamwe nekuwedzeredzwa kweimwe prune; kapu yetii green.

Kudya kwemangwanani kwechipiri: girazi kefir uye 1-2 michero.

Kwekudya kwemasikati: chikamu chemuto wakaonda; nyanya nyanya; chimedu che nyama yakabikwa kana hove inorema anenge 100 g; girazi reprune compote (unogona kushandisa mimwe michero nemichero yakaomeswa).

Snack: girazi reiyo isina yogati kana kefir; prune imwe.

Kudya kwemanheru: apuro uye peya saradhi uye girazi rekefir kana 100 g yehuku yakabikwa (isina ganda) uye cocktail ye yoghurt nemichero.

Contraindications

  1. Iyo prune kudya mune chero sarudzo haikurudzirwe pamberi pechirwere chisingaperi panguva yekuwedzera, mushure mechirwere kana kuvhiyiwa.
  2. Mune vanhu vane itsvo matombo, kudya prunes kunogona kuwedzera chirwere.
  3. Alleries kune prunes haashomeka, asi kana iwe uri mumwe wavo, saka nzira iyi yekudzikisa huremu zvechokwadi haishande kwauri.
  4. Vanorwara nechirwere cheshuga vanofanirwawo kungwarira kudya michero iyi yakaomeswa nekuda kwekuwedzera kweshuga mavari (glucose, fructose uye sucrose mumaprimune ine 17%).
  5. Vanamai vanoyamwisa vanofanirwa kuziva kuti kudya mapuramu akaomeswa kunogona kukonzera kurwadza uye kuchena mumucheche mucheche.
  6. Uye kune vakadzi vane nhumbu, kuiswa kwema prunes mukudya (asi kwete anopfuura maviri pcs pazuva) kunoratidzwa kurongedza nzira yekugaya uye kusimbisa immune system.
  7. Kazhinji, michero haina kukuvadza pamuviri wemunhu. Makemikari chete anoshandiswa kugadzira michero yakaomeswa nevagadziri vasina hunhu anogona kukuvadza. Naizvozvo, ita shuwa yekusuka michero nemvura inodziya usati washandisa.

Kubatsirwa kwechikafu chePrune

  1. Kuwedzera kune chokwadi chekuti munguva pfupi iwe unokwanisa kugadzirisa zvakanyanya chimiro chemuviri, muviri unogona kurapwa nekudya chigadzirwa chinobatsira.
  2. Nekuda kweiyo yakakwira yezvinyorwa zvekutsvagisa prune (phosphorus, potasium, sodium, magnesium, iron, calcium), kushandiswa kwayo kunobatsira mukushanda kweiyo yemoyo system, mamiriro emapfupa uye mhasuru nyama, uye kushanda kwe iyo weti turakiti.
  3. Iyo pectin zvinhu mumuchero uyu wakaomeswa zvinosunga chepfu uye chepfu uye zvinovabatsira kusiya muviri wedu. Vitamin B1, B2, PP, C, provitamin A inobatsira kuwedzera kushorwa kwemuviri kuzvirwere, kunatsiridza kutaridzika uye mamiriro eganda, nzara, vhudzi. Dhayeti fiber (iyo 100 g yemapurumu ine 7 g) inoona mashandiro akanaka ematumbo, kugadzirisa paristalsis. Nekuda kweizvi, michero yakaomeswa inowanzo kukurudzirwa seyakareruka laxative yakasikwa. Zvakare, michero inobatsira kuomesa kumanikidza kweropa, kubatsira kudzora huwandu hweshuga yeropa uye, kazhinji, hune hunhu hwakanaka mukugara zvakanaka uye pabasa remuviri. Nekuda kwehuwandu hwesimbi, mapurumu anokurudzirwa kushomeka uye kushomeka kwevhitamini. Fiber uye pectin zvinhu zvinobatsira nezvirwere zvemudumbu.
  4. Chibereko cheshuga chinowanikwa mumatemu chinoumba yakaoma yechiitiko chakasarudzika mukambani yazvambotaurwa yekudya tambo. Inopa kugutsikana kusingaperi, izvo zvinoita kuti kurasika uremu kuve nyore.
  5. Iyo inorwisa mabhakitiriya eiyo prunes haina kuderera kune mishonga. Kudya michero mishoma pazuva kunogona kudzora zvakanyanya huwandu hwehutachiona hwakashata mumuromo mako, izvo zvinogona kubatsira kudzivirira chirwere uye hwema. Sekureva kwevanachiremba vemazino, caries yakanyanya kushoma kune vanhu vanogara vachidya prunes. Izvo zvinoumbwa nemichero yakaomeswa, sekunge kunge ichifukidza mazino, haibvumidze hutachiona kuparadza enamel.
  6. Imwe chete plamu yakaoma ine akawanda antioxidants kunge mashoma eeblueberries (shasha mune ino chiratidzo). Uye phytonutrients, zvakasikwa zvikamu zvepurumu, zvinodzivirira kenza yemazamu.
  7. Prunes, semimwe michero yakaomeswa, inoodza moyo shuwa. Saka, kana iwe usingakwanise kupa yakakwira-macalori maswiti, tsvaga rubatsiro kubva kumichero yakaomeswa. Uye nekufamba kwenguva, ruoko rwuchasvika padanho rinorambidzwa zvishoma nezvishoma, uye mufananidzo wacho uchakushamisa nekuenderana kwawo.

Kukanganisa kweiyo prune chikafu

  • Kudya huwandu hwakawanda hwepurune kunogona kutungamira kune zvisingadiwe mhedzisiro. Pamuviri wevamwe vanhu, prunes inoratidzwa neanoshanda laxative mhedzisiro. Nekudaro, kana iwe ukafunga kusunungura pane yakaoma drain, zvirinani kusarudza zuva reizvi paunenge uchizenge uri pamba.
  • Kuwedzeredza gassing kunogoneka.
  • Vanorwara neshuga vanogona kunge vaine shuga yakakwira muropa.
  • Nekudzvinyirirwa, iwe haufanire zvakare kushandisa zvisina kunaka michero iyi yakaomeswa, kana iwe usiri kuda iyo chaiyo inopesana nemhedzisiro.

Kudzorerazve pane prunes

Kudzokorora chero sarudzo dzekudya pamaprimon, kwete kuverenga zuva rekutsanya, zvinokurudzirwa kwete kanopfuura kamwe chete pamwedzi.

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