Mukati
Zvakanakira kunwa kudya
Chinangwa chikuru chekudya ndechekuderedza mutoro padumbu uye kuchenesa muviri wehupfu uye chepfu. Kwenguva yekudya, munhu anofanira kuramba chero chikafu chakasimba chinoda kutsenga - kureva kuti, zvokudya zvose zvine mvura inogadziriswa.
Muchimiro chemvura, chikafu chiri nyore kugaya, uye saizi yemudumbu yakaderedzwa, izvo zvisingakubvumidze "kudyisa" neyakajairwa mavhoriyamu echikafu pakarepo mushure mekudya.
Nekudya kwekunwa, kurasikirwa kwehuremu kunokurumidza, uye kubvisa mutoro kubva mudumbu kunopa nyore. Kuwanda kwemvura kunodzorera kuenzana kwemvura yemuviri.
Cons kunwa kudya
Kudya kunwa ndeimwe yezvakanyanya kuoma, sezvo zvichidikanwa kwete chete kuderedza calorie yezvokudya, asiwo kuenda "kupikisana nemasikirwo". Nokuda kwekushayikwa kwechigadziro chekucheka, nzara ichawedzera, sezvo pasina manzwiro ekugara kuti zvokudya zvakadyiwa. Mukana we "kuputsika" uye kuputsa mitemo yezvokudya zvinowedzera.
Mazuva ekutanga anokwanisika kushaya simba, kutsamwa uye kunzwa kwakasimba kwenzara. Nokudaro, panguva yekudya kwekunwa, basa rekuita muviri rinowanzoderedzwa, sezvo kunzwa kusina simba panguva yekurovedza muviri kunogona kukonzera kupera simba.
Pasinei nekuti chikafu chemvura chinoderedza mutoro padumbu, mhedzisiro yacho inogonawo kuve yakaipa nekuda kwechimiro chisina kujairika chekudya kwakadaro. Zvituru zvisina kukwana, nzira dzekuvirisa, spasms mudumbu uye mumatumbo zvinogoneka. Panewo kuwedzera mutoro paitsvo, iyo inofanira kubvisa mvura yakawanda kupfuura nguva dzose.
Menyu yemazuva manomwe yekudya kwekunwa
Zvikafu zvese zvakasimba hazvibatanidzwe, pamwe chete nemafuta, zvinotapira, uye peppery chikafu. Iwe unogona tii, kofi isina shuga, majusi matsva, mabroths, mukaka wakaderera-mafuta uye zvigadzirwa zvemukaka zvakaviriswa. Soups inowedzerwa - mbatatisi yakakanyiwa, zviyo zvemvura, jelly. Zvokudya pazuva hazvifaniri kudarika 2 zviuru zvekoriori.
Zuva rekutanga ndiro rakaoma zvikuru, nguva dzakasimba dzenzara dzinopedzwa nemvura yokunwa yakawanda. Mukudya kwese iwe unofanirwa kunwa kanenge 1,5 litita pazuva. Porridge inogona kugadzirwa nemukaka, asi isina mafuta chete. Nekunzwa nzara kwakasimba, kana vasina kusunungurwa negirazi remvura, unogona kunwa zvigadzirwa zvemukaka wakaviriswa kana jisi yemichero.
Day 1
Chikafuro: girasi remukaka wakasvibiswa, berry jelly ine shuga shoma
dhinha: sopu yekrimu nehuku nemiriwo, girasi repeach juice
Kudya: girazi re plain yoghurt
Day 2
Breakfast breakfast: mvura yemapira porridge, 200 ml, kofi
dhinha: chicken muto 250 ml, girasi rejusi
Kudya: girazi remafuta asina ryazhenka
Day 3
Chikafuro: 200 ml cranberry jelly ine shuga shoma, tii
Kudya: yemiriwo puree soup, yakaomeswa michero compote pasina shuga
Kudya: mvura yemupunga porridge nemukaka
Day 4
Chikafuro: liquid buckwheat porridge kubva pureed flakes 200 ml, kofi
Kudya: puree soup nehove chena nemiriwo, girasi rematomatisi juice
Kudya: 200 ml kefir isina mafuta
Day 5
Chikafuro: mvura oatmeal, tii
Kudya: nyama yemombe muto 250 ml, girasi rejusi yemadomasi
Kudya: 200 ml yogati
Day 6
Chikafuro: girasi remukaka wakasvibiswa, berry jelly ine shuga shoma
Kudya: cream soup yehove chena, bhinzi bhinzi, matomatisi uye mbatatisi
Kudya: 200 ml ye-low-fat ryazhenka
Day 7
Chikafuro: 200 ml mafuta-isina plain yoghurt, kofi
Kudya: broccoli uye cauliflower soup
Kudya: 200 ml cranberry jelly ine shuga shoma
Buda kubva pakudya kwekunwa
Mushure mevhiki yekudya kusina kujairika kwakadaro, haufaniri kutanga pakarepo kudya zvokudya zvakasimba - izvi zvakazara nematambudziko ekudya.
Kubuda kubva pakudya kunotora anenge mavhiki maviri. Munguva ino, chikafu chakasimba chechiedza zvishoma nezvishoma chinotsiva chikafu chemvura uye kudya kwemasikati, uye kudya kwemanheru kunoramba kwakafanana kwemazuva manomwe, zvino zvinotsiviwa nemenu yakajairwa. Hupfu, mafuta uye zvinonhuwira zvichiri kurambidzwa, uye pano neapo zvinotanga kuwedzerwa mushure memavhiki maviri.
The zvabuda
Somugumisiro wekudya, kuwanda kwemudumbu kunoderera, izvo zvinobatsira kudzivisa kudyisa mune ramangwana, sezvo huwandu hwezvokudya hunokonzera kusagadzikana. Kuchengetedza kudya uye kuwanda kwemvura kunobatsira kubvisa chepfu uye chepfu. Kwevhiki zvinokwanisika kurasikirwa kusvika ku7 kg yehuremu hwakawandisa.
Zvisinei, panogona kuva nemigumisiro yakaipa - kushaya simba, dzungu, kurwadziwa kwepamuviri, zvinetso zvekudya, kuzvimba uye chirwere chetsvo, sezvo vangave vasingakwanisi kurarama nehuwandu hwemvura yakadaro.
Dietitian Ongororo
-Kudya kwekunwa ndiyo imwe yeakanyanya kunyanyisa, nekuti kushandura kuenderana kwese chikafu kuita mvura ndiko kuwedzera kushushikana kwemuviri. Panguva yekudya, unofanirwa kutarisa mamiriro ako uye kana kune zvirwere: kuneta kwakanyanya, dzungu, kurwadziwa mudumbu kana indigestion, rega kudya. Izvo zvakakosha nekuchenjerera kusiya chikafu kuitira kuti usakonzerese matambudziko nemudumbu, - anodaro Dilara Akhmetova, mupi wezvekudya, murairidzi wezvekudya.