Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1560 Kcal.
Iyo yekuderedza uremu system inonzi yakaomeswa michero chikafu chakaunzwa kwatiri kubva kuItari. Imwe yeakakosha maakisheni emichero akaomeswa ekuremerwa uremu ndeyekuti haugone kungochinja chimiro chako, asi zvakare kuunganidza mavitamini mumuviri uye kuigovera nezvinhu zvinobatsira.
Yakaomeswa Chibereko Kudya Zvidimbu
Zvinoenderana nezvinodiwa zvechikafu ichi, unofanirwa kudya zvinosvika 500-700 g yenzungu nemichero yakaomeswa zuva nezuva. Nguva Yakareba: 3-5 mazuva (zvinoenderana nesarudzo yaunoda uye nemanzwiro aunoita panguva yekudya kwakapihwa). Kana zvisiri nyore kwauri, zvirinani kutora zororo uye, kana zvichibvira, enderera mberi, kana kuyedza imwe nzira yekushandura chimiro chako. Chokwadi, kunyangwe paine chakaringana koriori yezvibereko zvakaomeswa uye nzungu, huwandu hwavo pazuva hausi hwakanyanya. Naizvozvo, iwe unogona kutarisana nekunzwa kwenzara uye kusagadzikana.
Zvinokurudzirwa kudya 4 mhando yemichero yakaomeswa uye maviri marudzi etsitsi pazuva. Rongedza chikafu chako kuitira kuti paite nguva yakaenzana pakati pavo, uye ivo vakaenzana mukuzadza.
Pakati pemiti, vagadziri vezvokudya izvi vanorayira kushandiswa kwepistachios, cashews, walnuts uye hazelnuts, maarmonds. Ehe, isu hatisi kutaura nezve nzungu dzine munyu, uye zvakanyanya kune izvo zvinotengeswa mumapakiti. Zvakanaka, fry the nuts kumba iwe pachako, uye steam michero yakaomeswa. Kana iwe uchida kutenga zvigadzirwa izvi, saka zvinokurudzirwa kuzviita mumusika, kwete muchitoro. Sezvo munyaya iyi, pane mukana muduku wekuti vakagadziriswa nezvinhu zvinogona kukuvadza muviri. Uye kana iwe uchidya inenge michero yakaomeswa chete, izvi zvakakosha zvakapetwa kaviri. Kubva pamichero yakaomeswa, unogona kusarudza, kunyanya, apricots akaomeswa, mazuva, gomo ash, cherries. Sarudza zvigadzirwa izvi nemazvo. Kana iwe ukatenga muhomwe yakavharwa, chengetedza yakachengeteka uye iva nechokwadi chekutarisa chibereko chekunhuhwirira kwewaini. Kana paine kana diki zvayo, ipapo pfuura zvigadzirwa zvakadaro. Zvechokwadi hazvizokuunzira chero rubatsiro!
Sezvacherechedzwa, huwandu hwemichero yakaomeswa pazuva yekudzora huremu inofanirwa kunge iri 500-700 g. Zvakanakisa: 500 - yevakadzi, 700 - yebonde rakasimba. Mushure mezvose, zvinozivikanwa kuti zuva nezuva koriori yezvinyorwa zvevarume zvishoma zvishoma; uyu mutemo uye chikafu ichi hachina kupfuura. Iyo yakareba nguva yekudya kwakadai mazuva mashanu.
Pazuva rekutanga zvinokurudzirwa kuvaka dhayeti yako seinotevera.
Breakfast breakfast
: 50 g apricots akaomeswa, 40 g maapuro akaomeswa, 20 g pistachios.
chisvusvuro
: 30 g apricots akaomeswa, 20 g maapuro, 10 g maarumondi.
dhinha
: 70 g apricots akaomeswa, 30 g maapuro, 20 g pistachios.
Manheru masikati
: 50 g apricots akaomeswa, 30 g maapuro, 10 g maarumondi.
dhinha
: 50 g yemapurikoti akaomeswa nemaapuro, 20 g yemapistachios kana maarumondi (kana ese marudzi emhando yenzungu dzakaenzana).
Mune wechipiriZvinoenderana nechikafu chakaomeswa chemichero, menyu inofanirwa kurongedzwa seinotevera.
Breakfast breakfast
: 50 g yemazambiringa akaomeswa akasangana nemichero, 40 g yemaperesi akaomeswa, 20 g yemadnuts.
chisvusvuro
: 30 g mazambiringa akaomeswa nemichero, 20 g mabhanana, 10 g walnuts.
dhinha
: 70 g mazambiringa akaomeswa nemichero, 30 g mapeya akaomeswa, 20 g walnuts.
Manheru masikati
40 g yemazambiringa akaomeswa, 30 g yemabhanana akaomeswa, 10 g yemadnuts.
dhinha
: 60 g mazambiringa akaomeswa nemichero, 50 g mapeya akaomeswa, 20 g walnuts.
Pazuva rechitatu iyo yekudya menyu inoenderana zvachose nezuva rekutanga.
Breakfast breakfast
: 50 g apricots akaomeswa, 40 g maapuro akaomeswa, 20 g pistachios.
chisvusvuro
: 30 g apricots akaomeswa, 20 g maapuro, 10 g maarumondi.
dhinha
: 70 g apricots akaomeswa, 30 g maapuro, 20 g pistachios.
Manheru masikati
: 50 g apricots akaomeswa, 30 g maapuro, 10 g maarumondi.
dhinha
: 50 g yemapurikoti akaomeswa nemaapuro, 20 g yemapistachios kana maarumondi (kana ese marudzi emhando yenzungu dzakaenzana).
Zuva rechina, menyu inoenderana nezuva repiri.
Breakfast breakfast
: 50 g yemazambiringa akaomeswa akasangana nemichero, 40 g yemaperesi akaomeswa, 20 g yemadnuts.
chisvusvuro
: 30 g mazambiringa akaomeswa nemichero, 20 g mabhanana, 10 g walnuts.
dhinha
: 70 g mazambiringa akaomeswa nemichero, 30 g mapeya akaomeswa, 20 g walnuts.
Manheru masikati
40 g yemazambiringa akaomeswa, 30 g yemabhanana akaomeswa, 10 g yemadnuts.
dhinha
: 60 g mazambiringa akaomeswa nemichero, 50 g mapeya akaomeswa, 20 g walnuts.
А pazuva rechishanu ingangodaro iri inotevera menyu.
Breakfast breakfast
: 80 g maonde, michero uye maapricot akaomeswa akasanganiswa, 40 g cashews uye hazelnuts.
chisvusvuro
: 30 g emaonde, michero yemichero uye maapurikoti akaomeswa (kana muchero mumwe wakaomeswa kusarudza kubva), 20 g yemashezi.
dhinha
: ingangoita 100 g yamaonde, maapricot akaomeswa uye mapurumu, 20 g yemahaznuts.
Manheru masikati
: 50 g emaonde, michero yemichindwe uye maapricot akaomeswa, 20 g yemahaznuts.
dhinha
: 100 g maapricots akaomeswa, maonde uye michero, pamwe ne30 g cashews.
Yakaomeswa michero chikafu zvinopesana
Hazvibviri kutevedzera chikafu pane michero yakaomeswa kune vanhu vane matambudziko emudumbu, chirwere cheshuga mellitus.
Sezvo chikafu ichi chakanyanyisa, zviri nani kubvunza chiremba usati wagara pachiri.
Kubatsira kweyakaomeswa Chibereko Kudya
Zvakanakira chikafu chakaomeswa chemichero chinosanganisira chokwadi chekuti chikafu chese chinotenderwa chakapfuma kwazvo muhutano. Ngatigare pane izvi zvakadzama.
1. Semuenzaniso, muchero wakakurumbira wakaomeswa semaapurikoti akaomeswa anozivikanwa nekuita zvinobatsira pazvirwere zvemuviri, zvichideredza njodzi yezvirwere nezvirwere zvakasiyana siyana. Maapurikoti akaomeswa anodzivirira kupererwa neropa, ane hunhu hwakanaka pahurongwa hwemwoyo. Iyo inewo magnesium, calcium, vitamini A, potasium. Izvi zvinhu zvinosimbisa bvudzi, zvinoita kuti ganda rive noutano uye riwedzere kupenya, uye zvine hunhu hwakanaka pakuonekwa kwese.
2. Prunes ine mavitamini emapoka A, B, C, E, fiber, ine choleretic athari. Iyo zvakare inovandudza metabolism (inova zvakare yakakosha pakurasikirwa nehuremu) uye inobatsira kudzikisa slagging mumuviri.
3. Maonde anobatsira kugadzirisa kugaya, anoderedza nzara, uye anobatsira kuti usanyanya kudya. Maonde ane zvicherwa zvakasiyana, fructose, glucose nezvimwe zvinhu zvinobatsira muviri.
4. Raisini anobatsira kusimbisa bvudzi, kunatsiridza hutano hwavo, kunatsiridza silika uye kukwezva. Uye zvakare, uyu muchero wakaomeswa unobatsira kuchenesa ura uye kunatsiridza muviri neodini.
5. Peaches akaomeswa, maabriji, mapeya akaomeswa zvidiki zvine macalorie chikafu anobvisa radionuclides nezvimwe zvinhu kubva mumuviri zvinogona kukuvadza hutano.
6.Nutsu zvakare dzakapfuma mune dzakasiyana zvakanaka zvivakwa. Kudya kunosanganisira walnuts uye hazelnuts, maarumondi, cashews, mapistachios kunobatsira muviri wako kuwedzera kupokana nemhando dzakasiyana dzezvirwere, kuzadza muviri nemavhitamini, uye zvakare kubatsira kuchenesa chiropa.
7. Nezve izvo zvakananga zvechikafu hunhu hweichi chikafu, zvakakosha kuti uzive kuti kugara pamichero yakaomeswa kunopa kune unooneka wekudzikisa uremu. Kuchengeta zvese zvinodiwa zvakanyanya, unogona kurasikirwa kusvika kune imwe kirogiramu yekurema kwakanyanya pazuva. Ehe, iyi poindi inogona kunge isingaitwe mune iyo kesi kana kuwandisa kwehuremu, sekudaro, kuri kusipo. Kuderedza uremu ipapo, zvirokwazvo, uchadaro, asi pamwero usinganyatsooneka.
8. Kunze kwekudzikisa huremu, iwe unozoporesa muviri wako uye kubvisa cholesterol yakaipa, nekuda kwezvinhu zvakawanda zvinobatsira zvemiti nenzvimbo dzakaomeswa, izvo zvakatsanangurwa pamusoro.
Kukanganisa kweiyo Yakaomeswa Chibereko Kudya
Asi chikafu ichi chaisave chisina zvipingamupinyi, senge mamwe ese masisitimu ekuremerwa. Ziva kuti menyu haisati yakaenzana, uye nzira iyi yekubvisa huremu hwakawandisa haina kukodzera munhu wese.
Kudzorerazve pane michero yakaomeswa
Kudya pamichero yakaomeswa zvakare, kana iwe uchiri kuda kurasikirwa nehuremu nenzira iyi, zviri nani kwete kutanga pane mazuva gumi gare gare. Kunyanya kana iwe wakapona mazuva ese mashanu. Asi iye akanyanyisa uye ari kure nekudya kwakaringana. Usatakure!