Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 680 Kcal.
Kune vanhu vazhinji vari kuyedza nechido kushandura miviri yavo. Asi havazi vese vanogona kubvisa iwo anorema mapaundi vachishandisa zvakajairika nzira. Mune ino kesi, Dr. Mukhina vanopa zano kuti vabatanidze shanduko mukudya zvinovaka muviri nekupfeka tsono yegoridhe munzeve. Ngatitsvagei kuti nei tichifanira kuita izvi uye nekudzora huremu maererano nemaitiro emunyori weiyo nyowani system iri kukurumidza kuwana mukurumbira.
Zvinodiwa pakudya kwaMukhina
Rudzi rwevanhu rwunoziva nezve mashura mikana yekugopa (kukanganisa kune dzimwe nhengo nerubatsiro rwekugopa) kwenguva yakareba. Uku kubata kunonyanya kufarirwa mukuita kwevanachiremba vechiChinese, avo vanobatsira kuporesa zvirwere zvakawanda nerubatsiro rwetsono. Dr. Mukhina vakatorawo muenzaniso kubva kwavari.
Sekureva kwemunyori wehunyanzvi, tsono yegoridhe yakanamatira munzeve inoshandira pane mamwe mapoinzi anobatsira kupomhodza chishuwo chekudya, kudzora mashandiro eiyo enzyme system, kugadzirisa nzira yekugaya uye nekudaro inoderedza uremu nekukurumidza. Iwe haunzwe kusagadzikana kukuru, uchitaura zvakanaka kumakirogiramu anotsamwisa. Unofanirwa kupfeka mhete yekuderedza uremu kubva pamwedzi kusvika pamwedzi mitanhatu, zvinoenderana nehuremu hwauinahwo pakutanga uye kuti unoda kurasikirwa nehuremu zvakadii. Kana iri chiyero chekureruka, iwe unofanirwawo kufunga nezvehunhu hwemuviri. Sezvo mutemo, inosvika 1-6 kg inodyiwa pamwedzi. Uye nekuwonekwa kwakanyanya kwehuremu hwemuviri, unogona kudzikira uye kusimba.
Zvechokwadi, kuderedza uremu, mhete imwe chete haina kukwana. Zvakakosha kugadzirisa magetsi. Saka, panguva yekurasikirwa kwehuremu zvinoenderana nekudya kwaDr. Mukhina, unofanirwa kusiya chero doro, zvinwiwa zvekabhoni, soseji, soseji uye chero mamwe mafuta emafuta soseji, machipisi, michero yakaomeswa, mabhanana, mazambiringa, chero zvihwitsi, bota, chingwa. zvigadzirwa, nyama inoputa, pickles, marinades, chero zviyo uye zviyo. Izvo zvakakoshawo kuti kwete kune mbatatisi, bhiti, makarotsi, zvese zvigadzirwa zveupfu, gariki uye hanyanisi (kwete yaimbopisa kupisa), nzungu, uye chibage.
Kuti uwedzere kurasika uremu, zvinokurudzirwa kudya chisvusvuro nguva diki, pasina kushandisa zvekudya zvekudya mushure menguva dza18: 00. Panguva yekudya, iwe unofanirwa kutarisa zvakaringana pane chikafu, usingakanganiswi nekuona terevhizheni, kuverenga uye zvakafanana zvisina-chikafu zvine chekuita zviitiko. Chidimbu chega chega chekudya chinofanira kutsengwa zvakaringana uye kudyiwa zvishoma nezvishoma.
Chikafu chaDr. Mukhina chinobva pane zvinotevera:
- nyama dzakaonda (dzose dzinodyiwa pasina ganda);
- hove dzakaonda;
- majisi echisikigo asina shuga;
- michero, michero, miriwo;
- howa;
- bhinzi uye pizi;
- kefir, yogati, mukaka;
- kirimu yakasvibirira, mayonnaise, asi kwete inopfuura imwe teaspoon mukati mezuva (panzvimbo yechigadzirwa ichi, unogona kuzadza saladhi nemafuta emiriwo, chinhu chikuru hachisi kuisa pasi pekupisa kupisa);
- yakaoma chizi ine mafuta zvemukati anosvika 30% (kwete anopfuura 100 g pavhiki);
- mazai ehuku (yakawanda 2 pcs. Pavhiki);
- cellulose.
Izvo hazvirambidzwe dzimwe nguva kuwedzera zvinotapira kuchikafu nekumwa zvinoshandiswa. Iwe unofanirwa kunwa 2 litita emvura zuva nezuva. Kudya kwaMukhina kunoreva kutevedzera purogiramu yekudya. Iwe unofanirwa kuve nechikafu chamangwanani na10: 00 maximum, asi kana ukasimuka kare kare, saka chikafu chamangwanani chinofanirwa kuchinjiswa. Kudya kwemasikati kunofanira kunge kuri pakati pa12: 00-14: 00, nguva yekudya iri 17: 00-18: 00. Kana iwe uine nzara, padhuze nenguva yekurara, unogona kupota uchizvimwira ne100 ml yemukaka wakakora-mafuta (zviri nani kupisa) kana yakaenzana kefir.
Iwe unogona kudya cottage cheese kwete kaviri pavhiki (asi kwete 2 kanomwe pazuva). Panguva yekudya kwega kwega, unoda kudya 2 tbsp. l. oat bran, iyo inopa kukurumidza satiety, uye inobatsirawo kuvandudza kushanda kwegumbo rekudya. Kutevera kudya kwaDkt Mukhina, zvinokurudzirwa zvikuru kutanga kutora vitamini-mineral complex kuitira kutsigira kushanda kwakakodzera kwemuviri.
Zvichava zvakanaka kutaura kuti vanhu vazhinji vanogona kuderedza uremu nekungounza gadziridzo dziri pamusoro mukudya. Kurasikirwa kwehuremu kunowanikwa nekuda kwekuderera kwekoriori yehuwandu hwekudya uye kubatsira kwezvigadzirwa zvinoshandiswa. Kuti woisa mhete yechishamiso zviri kwauri. Zvechokwadi, mune chero ipi zvayo, kuora muviri kuchanyanya kuonekwa nekushandiswa kwemitambo yemitambo.
Muvhuro
Kudya kwemangwanani: 120 g yakaderera-mafuta curd ine 200 g yemichero inobvumidzwa; tii.
Kwekudya kwemasikati: 200 g yenyama yehuku yakabikwa kana yakabikwa pamwe chete neyakaenzana saradhi yemiriwo isiri-starchy; kofi.
Kudya kwemanheru: 200 g yemichero saladhi.
Chipiri
Kudya kwemangwanani: chimedu chehove yakabikwa; 200 g yemiriwo isiri-starchy; Kofi yetii.
Kwekudya kwemasikati: yakabikwa nyama isina mafuta (100 g); zai rimwe uye 200-250 g yemichero saladhi.
Kudya kwemanheru: kusvika ku300 g yekabheji-karoti-cucumber saladhi.
Chitatu
Chikudya chamangwanani: mazai maviri ehuku yakabikwa; kusvika 130 g yemafuta; green tea.
Kwekudya kwemasikati: yakabikwa kana yakabikwa nyama isina mafuta (120 g); 200 g yekabichi saladhi.
Kudya kwemanheru: 200-220 g yeapuro, peari uye orange saladhi, iyo inogona kuiswa neyogati shoma kana kefir yakaderera.
China
Kudya kwemangwanani: 100-120 g yakaderera-mafuta curd uye inosvika 200 g yemichero; kapu yetii.
Kwekudya kwemasikati: hove dzakabikwa kana dzakabikwa (200 g); inosvika 250 g yekabichi saladhi uye akasiyana magidhi (iwe unogona zvakare kuapa neatsva makarotsi mune zvidiki zvidiki).
Kudya kwemanheru: 1-2 maapuro epakati nepakati uye girazi kefir.
Chishanu
Kudya kwemangwanani: 100 g yehuku yakabikwa; 200 g yemiriwo miriwo uye green green.
Kwekudya kwemasikati: vaviri vakabikwa mazai ehuku; zvidimbu zvidimbu zvechizi rakaoma; kabichi uye karoti saladhi (200-220 g).
Kudya kwemanheru: anosvika 250 g saladhi yemaranjisi, mapeya, maapuro (unogona mwaka neiyo shoma yogati).
Mugovera
Kudya kwemangwanani: 150 g yehove, yakabikwa isina kuwedzera mafuta uye yakaenzana miriwo isiri-starchy; green tea.
Kwekudya kwemasikati: yakaonda nyama yakabikwa (100 g) uye nezve 250 g yesaladi, ine kabichi, miriwo, bhinzi yakabikwa.
Kudya kwemanheru: 200 g yemimwe miriwo (unogona kugadzira saradhi).
Svondo
Kudya kwemangwanani: kusvika ku120 g yemafuta epasi cottage chizi uye 200 g yemichero; kapu yetii ipi neipi.
Kwekudya kwemasikati: hove dzakabikwa kana dzakabikwa dzakaonda uye isina-starchy yemiriwo saladhi (200 g imwe neimwe).
Kudya kwemanheru: 2 maapuro uye girazi kefir.
chitsamba… Menyu dzinobvumidzwa kuchinjwa zvichibva pamisimboti yatsanangurwa pamusoro. Edza, fungidzira kuitira kuti chikafu chisanetse, uye kuonda kuri nyore.
Contraindications kune iyo Mukhina chikafu
Maitiro a Dr. Mukhina ekudzikisa uremu akakodzera kune wese munhu. Asi pamberi pechirwere chisingaperi, nhumbu, lactation, kutaurirana nachiremba kunodiwa. Zvisinei, hazvikuvadzi mune chero mamiriro ezvinhu. Mushure mezvose, sezvamunoziva, muviri wemunhu ihurongwa hwega hwega. Uye zviri nani kuyera zvese zvakaringana usati waunza chero chinogadziriswa mukudya, kuti usakuvadza hutano.
Zvakanakira kudya kweMukhina
- Kunze kwekudzikira uremu, sekureva kwemunyori, hunyanzvi hwake hunovimbisa hunhu hunobatsira pakuonekwa, kudzoreredzwa kwemetabolism uye hutano hwakakwana hwemuviri.
- Vazhinji vateveri vechikafu ichi vanoti kurasa huremu kugadzikana, kusarwadziwa uye hakukonzere kunzwa kwekushushikana uye kushaya.
- Zvichienzaniswa nedzimwe nzira zhinji, chikafu chakagadzirwa naMukhina chinogona kutariswa chakaringana.
- Nheyo dzayo dzinoteerera pfungwa dzechikafu chakakodzera uye dzinozokubatsira kurasikirwa nemuviri pasina kukanganisa hutano, izvo zvakakosha kwazvo.
- Vanoyemura system ino vanocherekedza kuti mhedzisiro inobata, sekutonga, mushure mekusiya chikafu.
- Asi zvakakosha kuti ubude mukudya zvakanaka. Izvi zvinoreva ndangariro dzemitemo yakakosha yekudya muhupenyu hwepashure pekudya, hushoma huvepo hwemaswiti, confectionery, uye zvakasiyana siyana zvine mafuta muzvikafu.
Kukanganisa kweMukhina chikafu
- Izvo zvisingabatsiri zvinosanganisira kurambidzwa kwakasimba pane zvimwe zvigadzirwa.
- Haasi munhu wese anogona kuti kwete kuchikafu chavanofarira, kunyanya hupfu uye zvinotapira, izvo izvo Mukhina asingakurudzire kudya kunyange mangwanani.
- Zvakare, kana iwe ukafunga kudzikisa huremu zvinoenderana nemitemo yese, uchafanirwa kupa imwe mari yekuisa iyi mhete mukiriniki yakasarudzika.
Kudzorerazve
Kana iwe ukaona kuti huremu huri kukura, ingo dzokera kumitemo yeMukhina menyu yekudya zvakare (iwe unogona kuita usina kupfeka mhete) hapana kumberi kupfuura mumwedzi.