Kunwa chikafu, mazuva makumi matatu, -30 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 450 Kcal.

Kudya kwekunwa inzira yemazuva makumi matatu, panguva iyo yaunogona kurasikirwa nehuremu hwakaenzana hwehuremu. Kana iwe usingade kugadzirisa chimiro zvakanyanya, saka hazvidiwe kuti ugare pane chikafu ichi kwenguva yakareba. Dzimwe nguva chingori vhiki kana mazuva gumi zvinokwana. Zvichienderana nezvinangwa zvako uye ,zve, kugara zvakanaka. Mushure mezvose, chikafu chakasimba uye chinosanganisira kunwa chete. Chikafu chakasimba chinoda kusiiwa zvachose. Sezvo mutemo, panguva yekutevera mirawo yeiyi nzira, munhu anobvisa angangoita 10-15 makirogiramu ehuremu hwakawandisa.

Kunwa zvekudya zvinodiwa

Saka, paunenge uchirasikirwa nehuremu pakudya kwekunwa, iwe unongoda kunwa chete. Inobvumirwa kushandisa yakaderera-mafuta dairy uye sour-mukaka zvigadzirwa, yakaderera-mafuta broths, compotes, jelly, juices, tii. Zvechokwadi, mvura yakachena yakachena inofanira kunge iripo mukudya kwako. Chero zvinwiwa zvine shuga nedoro zvinorambidzwa pakudya kwekunwa.

Ngatimbokurukurai imwe neimwe yekumwa ndiro.

Mvura Icho chinonyanya kukosha pazvinhu zvaunodya. Inwa anosvika 1,5 litita emvura yakachena, uchiri mvura zuva nezuva. Kune vanhu vane chishuwo chakasimba kwazvo, panotova nechikafu chemvura chaicho umo mvura chete inobvumidzwa kunwa, uye zvimwe zvinwiwa zvinorambidzwa. Asi, zvisinei nekuratidzwa kupi kwauinako, usaenderere mberi nehurongwa hwakadaro kweanopfuura mazuva matatu. Izvi zvakazara nenjodzi yezvinetso zvehutano. Ugere pakudya kwemazuva makumi matatu, usakanganwa kutanga zuva rega rega nekusimudzira metabolism yako nekutumira girazi remvura ine hutano mudumbu rako.

Brees unogona kudya nyama yemombe, huku nehove. Dzinofanirwa kunge dziri shoma-mafuta uye dzakagadzirirwa kumba chete (hapana mabhegi soups, bouillon cubes uye zvimwe zvigadzirwa zvakafanana). Paunenge uchifashaira, zvinotenderwa kuwedzera seasonings isina macalories, herbs (parsley mukutanga), unogona munyu zvishoma, uye zvakare mwaka nezvimedu zvemakarotsi uye celery kusiyanisa kuravira. Asi hatidyi zvinhu zvakasimba. Simbisa muto usati washandisa kuitira kuti mvura chete igare. Kana zvisina kudaro, inenge yatoonekwa sekuputsa mitemo yezvokudya. Zvakakosha kuziva kuti broths inofanira kuva nyama chete, inorambidzwa kubika pamapfupa.

Dairy uye sour-mukaka zvigadzirwa muchimiro chemvura. Isu tinonwa kefir uye yakaviriswa mukaka wakabikwa nemafuta anosvika 2%. Izvo zvinodikanwa kuti mafuta emukaka emukati memukati haapfuuri 1,5%. Isu tinogadzirira yakaderera-mafuta yoghurt isu pachedu kumba, chengetedza mhando dzemichero yezvigadzirwa izvi zvechokwadi hazvina kukodzera.

Maji… Pane izvi, apuro, grapefruit uye mimwe michero yemitrus zviri pamberi pekudya uku. Asi zvakakosha kuti mukuumbwa kwemuto (kunyanya mukushayikwa kweshuga mauri) unofanirwa kuve chokwadi che100%. Ehezve, zvirinani kunwa matsva akasvinwa majusi eako gadziriro. Iwe unogona kushandisa, musimboti, chero majusi, zvese michero nemiriwo.

Compotes uye jelly bika pachako kubva kune michero mitsva, michero yakaomeswa, ma berries. Kuunzwa kweoatmeal jelly mune chikafu kunogamuchirwawo.

Ziva kuti maitiro ekuchenesa mumuviri nechikafu chekunwa anoenderera zvinotevera.

Mazuva ekutanga gumi, ura uye dzimwe nhengo dzinobuda dzinosukwa. Panguva ino, mukana wepaki parurimi wakakwirira. Iyi ibhonasi isingafadzi yekuchenesa maitiro, zvinoitika. Ingoibvisa uchikwesha mazino nebhurasho kana chipunu.

Kubva pagumi kusvika zuva rechi10, zvinonzi zvinonamira nhengo (kunyanya chiropa neitsvo) zvinosanganisirwa munzira dzekuchenesa. Panguva ino, kusagadzikana kwekunzwa kunogona kumuka munzvimbo dzawo.

Uye pakupera kwekudya - kubva pazuva rechimakumi maviri kusvika kumutsetse - kuchenesa kunoitika panhanho yemuviri yemuviri. Iye zvino hapafanire kuve neanonzwa kusagadzikana zvachose. Kungofara uye kureruka.

Zvinokurudzirwa kudya ka5 pazuva, kurega chero kudya kwemaawa 2-3 nguva yekurara. Kana iwe pakutanga uine nzara kwazvo, zvibvumire iwe wega masipi eapasi-ane mafuta kefir usati warara. Asi edza kupukunyuka zvishoma nezvishoma kubva pane iyi tsika yekudya uye kunyatsoomerera pamitemo yekudya.

Kana chikafu chekudya chikasvika kumagumo, zvinonyanya kukosha kuti ubude mazviri nenzira kwayo. Zvikasadaro, muviri, uyo usina kujaira chikafu chakasimba, unongomukira. Kutanga, iwe unogona chete kuwedzera slimy porridge (kunyanya oatmeal) kuchikafu chako, uye uidye pakudya kwekuseni. Hazvikurudzirwi kuunza dzimwe shanduko mukudya muvhiki yekutanga mushure mezuva. Kubva pavhiki repiri zvichienda mberi, chinja porridge rambotaurwa (hazvidi kuti ugare uchidya oatmeal chete) kusvika panguva yekudya kwemasikati, uye pakudya kwemangwanani, zvibvumire 1-2 mazai ehuku akabikwa kana sangweji ine chidimbu chechitsi. Siyai kudya kwemanheru kwezvino. Muvhiki rechitatu mushure mekosi yekudzikira uremu, tanga shanduko nyowani. Zvino gadzira chisvusvuro mvura, kwemasikati - porridge, uye kwemanheru unogona kudya miriwo mitsva kana michero, asi pasina mafuta. Muvhiki yechina, shanduko dzakakosha dzinotanga. Kwemasikati, unogona kutenga yakaderera-mafuta nyama kana hove dhishi. Kudya kwemangwanani uye kwekudya kwemanheru kwakafanana nesvondo rapfuura.

Kutanga kubva pavhiki rechishanu uye kwenguva yakareba (kunyanya zvachose), zuva rimwe chete pasvondo, iwe unofanirwa kungozvitendera wega chikafu chemvura, uchiita mhando yekuburitsa. Izvi zvinobatsira kwete chete kudzivirira muviri kubva pakuwedzeredza uremu, asi zvakare zvinomisikidza iro basa remudumbu, richizvibvumira kuti dzizorore dzimwe nguva. Kune mamwe mazuva, ingo usapfuure yakajairwa koriori yekudyiwa uye usatsamire pane zvine mafuta chikafu uye zvihwitsi. Zvibvumire kuve wakasarudzika, asi kwete mazuva ese.

Kunwa menyu yekudya

Chikafu chinofungidzirwa, kana iwe ukafunga kurasikirwa nehuremu pakudya kunwa, zvinogona kunge zvinotevera.

Kana havi ikauya pakati pekudya, unogona kubatsira muviri nekapu yeti nemukaka kana ndimu. Iwe unogona zvakare kofi, asi mune zvidiki zvidiki.

Kunwa kudya kunopesana

• Chete vanhu vane hutano hwakanaka ndivo vanogona kutevedzera kunwa dhayeti, uyezve mushure mekubvunza chiremba.
• Varwere vane matambudziko emudumbu kana ura, pamwe nedzimwe nhengo uye masisitimu emuviri, havagone kunyatsotevera hutongi uhu.
• Chokwadi, vakadzi vane nhumbu uye vanokamwisa havafanirwe kunge vari pakudya kunwa.
• Zvakare, maitiro emuviri kuzvimba chinhu chakakosha chinopesana. Kudya uku kunogona kuita kuti dambudziko rako rinyanye kuoneka.

Kubatsira kwekudya kwekunwa

1. Kudya kwekunwa kunoshanda. Kurera huremu kuri kufadza kare mumazuva ekutanga ehupenyu pachirongwa chekunwa.
2. Panguva imwecheteyo, kwete chete huremu hwakawanda hwakarasika, muviri unoshambidzwawo nehupfu hunokuvadza, chepfu nezvimwe zvinhu.
3. Izvo zvakakoshawo kuti uzive kuti mutoro pane wekugaya wemuviri wemuviri unodzikira. Uye isu, maiwe, kazhinji kazhinji tinoremedza zvakanyanya, tichidya zvakawandisa zvekudya zvine mafuta, zvikafu zvinoputa, zvinodzivirira nemhando dzose dzezvinofungidzirwa, zvinonwisa zviwitsi, doro, nezvimwewo Kudya kwemvura uye kwakaderera-mafuta kunobatsira dumbu kugaya chikafu zvirinyore, kuti nzira yedu yekugaya ingozorora panguva yekudya uku.
4. Uye kazhinji, huwandu hwemudumbu hwakanyanya kuderedzwa. Saka mune ramangwana unogutsikana nechidiki chidiki chikafu. Asi chinhu chikuru hachisi chekutambanudza zvakare. Izvi zviri nyore kwazvo kuita kana iwe ukatanga kudya zvakanyanya. Edza kuzvidzora, nekuti unoisa simba rakawanda mukuzadzisa mhedzisiro.
5. Kana pakutanga pane kudya vamwe vanhu vakacherekedza kuti vakatarisana neutera, saka munguva pfupi iwe, pane kudaro, unofanirwa kunzwa kureruka uye simba. Chokwadi ndechekuti muviri unotanga kuburitsa simba rawaimboshandisa mukugadzira chikafu chakasimba. Iye zvino chiitiko ichi chinotumirwa kunze, uye iwe unonzwa kuwedzera kwesimba uye uri mukufara kukuru. Iyo yakanyanya nguva mushure meizvi izvi zvinofanirwa kuitika mazuva gumi mushure mekutanga kwekudya.

Kukanganisa kwekudya kwekunwa

• Pakutanga, kushaya simba kunogona kuitika. Kunyanyisa kuneta uye kusava nehanya zvinowanzoitika, izvo kwete zvese zvinorema uremu zvinogona kukunda.
• Nzira isina kururama yekubuda mukudya ine ngozi. Kana iwe usingaunze zvigadzirwa zvakasimba muzvokudya zvakanyatsonaka uye zvakanyatsonaka, zvinoputika nekunyanya kunetseka pamararamiro emimba, iyo yaasina kushandiswa. Somugumisiro, zvinetso zvoutano zvinogona kumuka. Kana, mushure mekudya marathon, iwe haugone kudzora havi yako uye usingadzore kudya kwako, kurasikirwa nehuremu hwakawandisa kunogona kugogodza pamusuwo wako zvakare.
• Vakawanda vanotya uye vanovhiringidzika nehurefu hwekudya kwekunwa. Haasi munhu wese anokwanisa kuzvidzora pakudya kwemwedzi wese. Izvo zvakakoshawo kuziva kuti kuomarara kunowanzo kumuka mune yepfungwa mood. Zvinozivikanwa kuti kazhinji unoda kutsenga kushushikana, asi pano hazvibviri kuzviita. Mushure mezvose, kudya kwese kunomiririrwa chete nemishonga yemvura.
• Izvo hazvigoneke kucherechedza kuregera kwenguva refu kubva mukudya, uko kunotora mwedzi wese, pamwe nehuremu hwekudzikira kosi pachayo. Saka vanhu chete vane hunhu hwakakomba ndivo vanofanirwa kusarudza chikafu chakadai. Iwe uchafanirwa kushanda nesimba uye kupedzera yakawanda nguva kwete chete kuti uderedze huremu, asi zvakare kuichengetedza.

Kuitazve chikafu chekunwa

Sezvo chikafu chekunwa kwemazuva makumi matatu chiri chakasimba kwazvo uye chinogara kwenguva refu, kunyangwe hazvo chakapihwa zviri nyore kwauri kekutanga, uye kunyangwe zviite sei mhedzisiro yazvinounza, hazvikurudzirwe kuti uzvidzokorore pasina anopfuura mwedzi miviri gare gare. Iyo 30-zuva sarudzo inogona kudzokororwa mushure memwedzi, uye iyo 2-zuva rekunwa dhayeti inogona kudzokororwa mushure memasvondo e10.