Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 930 Kcal.
Kudya kunotsanangurwa pazasi hakuenderane zvachose nezvinowanzotaurwa neshoko iri. Iko hakuna kudikanwa kwekuisa muhupenyu yakawanda yekurongedzwa kurudziro, kubva kune avo avo vanoda kurasikirwa nehuremu hwakawandisa vanongobvunda, uye zviroto zvavo zvekudzikira uremu zvinoramba zvakadaro.
Zvinoenderana nehurongwa hweDutch, uhwo vateereri vazhinji veNetherlands vanoomerera pakuumbwa kwemuviri, iwe unongofanirwa kuisa zvinhu zvakarongeka mune chikafu mune zvese. Izvo zvinodikanwa kusabvisa pachena zvikafu zvisina hutano, kurega zvekudya (apo, kutaura zvazviri, havana nzara) uye kuita zvikamu zvine mwero. Vagadziri varo vanokurudzira kutevera chikafu ichi kwemazuva manomwe. Kazhinji, vhiki ino inoshandisa 7-2 kg yemafuta asina basa.
Zvido zveDutch zvekudya
Nheyo dzekutanga dzekudya kweDutch dzinosanganisira zvinotevera.
Kudya kwekutanga kunofanirwa kuve neakanyanya makabhohaidhiretsi, masikati kunofanirwa kuve kwakareruka, uye kudya kwemanheru kunofanira kuve moyo, asi zvine mwero mumakoriori. Zvinokurudzirwa kupatsanura mugove wezuva nezuva wezvikamu muzvikamu 5-6.
Zvinokurudzirwa kudya kwemanheru kuma18 pm. Kana iwe ukarara kunonoka (pakati pehusiku, kana kunyangwe gare gare), unogona kusuduruka zvishoma nguva yekudya kwekupedzisira. Asi hazvikurudzirwi kuti kudya kwemanheru kunonoka kupfuura 19-20 pm. Wajaira kudya uchinonoka here? Dzosera nguva yekudya kwemanheru zvishoma nezvishoma. Nekufamba kwenguva, ungangozojairira. Iwe unogona nyore nyore kuva nechikafu usati warara, asi zvirinani awa kana maviri pamberi pekuzorora kwehusiku.
Chiitwa chemuviri, chinenge chepuraimari, hachigone kuregeredzwa. Edza kutsvaga maminetsi makumi maviri nemakumi matatu pazuva kuti uwane nzvimbo dzedambudziko, uye mhedzisiro yemitemo mitsva ichakurumidza kukufadza. Simba rekuita zvekuita muviri rinenge riri. Mushure mezvose, iwe hausi pane yakaderera-koriori chikafu, asi chakaringana uye chakayerwa chikafu.
Kudya kwacho kwakavakirwa pane zvinotevera chikafu:
- Mukaka nemukaka wakaoma: cottage cheese, cheese, kefir, mukaka, yogurt, mukaka wakaviriswa wakabikwa, etc. Zvinoda kuti mafuta ayo ari pasi. Haufanire kudya chikafu chisina mafuta. Paunenge uchitenga cottage cheese, edza kuderedza mafuta emukati kusvika ku5%. Kefir kana mukaka haufaniri kuva nemafuta anopfuura 2,5%.
- Michero mitsva nemiriwo, pamwe neyakagadzirwa, yakabikwa, yakabikwa mune bhaira rakapetwa.
- Mean nyama, hove, hove.
- Zvinwiwa: tii; zvirokwazvo, mvura yakachena; unogona kuva nekofi (makapu mashoma pazuva). Zvinokurudzirwa kuti usashandise shuga uye udzivise zvinotapira zvekugadzira.
Zvokudya zvinotapira uye zvepamusoro-calorie, pamwe chete nemafuta ane mafuta, zvinofanira kuraswa. Kana kuti vaunze mukudya zvishoma uye vasati vadya masikati, kuitira kuti macalorie anobva kwavari ave nyore kupisa, kunyanya, nekutamba mitambo. Iwe unofanirwawo kungwarira nezvekudya zvine munyu zvakanyanya uye zvinonaka. Kunyange kana calorie yavo yakaderera, vanogona kuchengetedza munyu uye, semugumisiro, inodzivisa nzira yekurasikirwa.
Isu tinokurudzira kuti uzvizive iwe neyakakurudzirwa menyu yevhiki rinotevera iro reDutch system.
Muvhuro
Kudya kwemangwanani: sangweji ine nyama inopfungaira (zvinokurudzirwa kushandisa chingwa che rye); yakaderera-mafuta isina kugadzirwa yogati (200 g); green tea.
Kudya kwemangwanani kwechipiri: makuki epakati nepakati (sarudza ine zvine mwero macalorie zvemukati) kana chimedu chekeke, muffin; chero muchero.
Zvokudya zvemasikati: imwe yai yakakangwa kana yakabikwa mukambani yemadomasi; sandwiches maviri maduku ane zvidimbu zvenyama yakaderera-mafuta kana nyama; mukaka (250 g).
Masikati snack: girazi remuto wakaderera-mafuta.
Kudya kwemanheru: kusvika ku100 g isina chinhu mbatatisi yakakanyiwa; 100-150 g yenyama kana hove (wedzera, kana uchida, saladhi ye stewed kana steamed asparagus kune ndiro); chero michero (asi zvichida isiri-starchy).
Kwechipiri kudya kwemanheru: yakaderera-mafuta yogati (1 tbsp.) Nemichero michero.
Chipiri
Kudya kwemangwanani: masangweji maviri ane ham kana chizi; green tea.
Kudya kwemangwanani kwechipiri: chimedu chekeke netii; chero muchero.
Kwekudya kwemasikati: akati wandei emasangweji ane matete matete enyama kana yakaderera-mafuta chizi; girazi remukaka; chero muchero.
Masikati snack: yakaderera-mafuta nyama muto (150 g).
Kudya kwemanheru: 2 mbatatisi yakakura yakabikwa; cutlet yakagadzirwa nehuku kana yemombe yakaonda.
Kwechipiri Kudya kwemanheru: Girazi reiyo smoothie kana yakaderera-mafuta inogadzirwa yogati nechero chibereko chesarudzo yako.
Chitatu
Chikudya chamangwanani: 100-150 g ye muesli mukambani ye yogurt yakaderera-mafuta; mukombe weti; orenji.
Kudya kwemangwanani kwechipiri: chimedu chekeke kana mabhisikiti ane tii; chero muchero.
Kwekudya kwemasikati: maviri madiki masangweji ane mombe yakaonda; chero muchero; kapu yekocoa.
Manheru snack: girazi remuto.
Kudya kwemanheru: 150 g yehove kana turkey, yakabikwa nenzira ine unyoro; saladhi yakavakirwa pamiriwo yakasvibira kana mashoma mashoma e lettuce.
Kwechipiri kudya kwemanheru: girazi re yogati; chero muchero; kapu yetii kana kofi.
China
Kudya kwemangwanani: sangweji ine chizi; chidimbu che strudel; kapu yetii green.
Kudya kwemangwanani kwechipiri: chidimbu chiduku chemufini nekapu yekofi; chibereko.
Kwekudya kwemasikati: yemuriwo saladhi isina kupfeka; masangweji maviri madiki nezvidimbu zve nyama yakaonda; kapu yetii.
Masikati snack: girazi remafuta epasi-mafuta.
Kudya: imwe yakaonda nyama cutlet; 100-200 g broccoli kana mamwe mashed mbatatisi.
Kwechipiri kudya kwemanheru: yogati yakajeka (250 g) pamwe nechibereko chesarudzo yako.
Chishanu
Kudya kwemangwanani: yakaderera-mafuta kottage chizi (kusvika ku150 g); kofi kana tii.
Kudya kwemangwanani kwechipiri: kofi nhema ine chidimbu chemufini kana muffin; michero yekusarudza kubva.
Kwekudya kwemasikati: vaviri vema toast ane michero jam; mukaka wakakora-mafuta (250 g).
Masikati snack: girazi remafuta epasi-mafuta.
Kudya kwemanheru: 100 g pasita (kunyanya durum gorosi); 100 g yemiriwo saladhi kana kushumirwa kwehove dzakaonda nemiriwo nyowani kana yakabikwa.
Kwemanheru kechipiri: 200 g ye yogati uye chero michero.
Mugovera
Chikudya chamangwanani sangweji ine mucheka mutete wechizi; green tea.
Kudya kwemangwanani kwechipiri: kofi nhema nekeke rekeke; chibereko.
Kwekudya kwemasikati: sandwiches ine yakaderera-mafuta ham (2 pcs.); girazi remukaka.
Masikati snack: girazi remafuta epasi-mafuta.
Kudya kwemanheru: Burger nenyama yakaonda; muto wemuriwo; girazi remukaka.
Kwemanheru kechipiri: isina yogati yogati chero muchero.
Svondo
Chikudya chamangwanani: sandwich inopisa nematomatisi uye zai; yakasvinwa muto kubva kune michero mitsva kana miriwo (250 g) kana girazi reti (kofi).
Kudya kwemangwanani kwechipiri: kofi nhema ine makuki mashoma mashoma; chibereko.
Kwekudya kwemasikati: akati wandei masangweji ane zvidimbu zenyama yakaonda uye miriwo (unogona kuzvimisikidza nemuto wemadomasi uye yogati ine mafuta mashoma); girazi reti kana yakasikwa lemonade.
Masikati snack: girazi remafuta epasi-mafuta.
Kudya kwemanheru: 100 gramu yenguruve yakaonda; chidimbu chechizi; humwe howa; iwe unogona, kana uchida, kunwa waini yakaoma yakaoma (kusvika 200 g).
Kwechipiri kudya kwemanheru: michero yesarudzo yako ine yakaderera-mafuta yogati.
chitsamba: Kana kunzwa kushoma kwenzara mushure mekudya kwemanheru kuchibvumirwa zvakadzikama, unogona kuramba kudya kwechipiri.
Contraindications kune yekuDutch chikafu
Kazhinji, chikafu cheDutch chakaringana uye chinokodzera vanhu vazhinji kwazvo, zvichibatsira kugadzirisa chimiro munguva pfupi uye kubvisa mapaundi mashoma anokanganisa chimiro. Asi zvakadaro zviri nani, mushure mekubvunza chiremba, kuti uve nechokwadi chekuti hapana matambudziko munzira yekugaya. Semuenzaniso, mubatanidzwa wemuchero nemukaka, uye kunyangwe mune yesangweji (inoitwa pane menyu yechikafu ichi), zvinogona kukonzera mhedzisiro.
Kunaka kwekudya kweDutch
Izvo zvakanakira zvisingabvumirwi nezvechikafu ichi zvinosanganisira chokwadi chekuti zvinoregererwa zviri nyore, sekureva kweongororo dzevakawanda vachideredza uremu. Izvi zvinowaniswa nezvikamu zvishoma zvinovaka muviri. Munhu wacho, kutaura zvazviri, haana nguva yekuziya nenzara. Kunzwa kushoma kwenzara kunogona kukushanyira iwe chete husiku, asi kechipiri kudya kwemanheru (aka chidya chakareruka) kunobatsira kugadzirisa dambudziko iri.
Kana iwe uine mitambo pauri, iwe unogona kuwedzera chiitiko chemuviri. Ipapo kurasikirwa kwehuremu kunogona kunyatso kuoneka, uye muviri unowedzeredzwa zvakanyanya. Zvakare, usakanganwa kufamba; pakupedzisira rega kukwira. Iyo nhamba inongotenda chete izvi.
Kudya kwakadai kunokubatsira kurasikirwa nemapaundi mashoma anotsamwisa pasina kurova muviri. Menyu yakaenzana inozopa muviri zvinhu zvese zvinodiwa uye haizotenderi kuti ife nenzara.
Kukanganisa kwekudya
Kudya uku kunogona kusakwanira kune avo vanorota nekukurumidza uye kwakakosha uremu kana vane akawanda mapaundi ekuwedzera. Inogona kunzi nzira yeyakaumbwa muviri kuumba. Hatisi kuzotaura nezve njodzi dzekukurumidza kudya ikozvino. Munhu wega wega anosarudza nzira yehupenyu uye yekuremerwa uremu hwake. Kana iwe uchinzwisisa kuti zvakakosha kudzikisa huremu zvakanyanya, bata nyanzvi inokwanisa. Izvo zvinokwanisika kuti zvichave zvichikwanisika kudzikira huremu pane chikafu cheDutch, asi pamwe nekumwe kugadziridzwa.
Izvo zvakakoshawo kuziva kuti Dutch kurasikirwa uremu, kutarisa zvigadzirwa zvinoshandiswa mairi, haisi iyo yakachipa nzira yekuwana slimness uye kukwezva. Zvokudya zvakawanda mukudya hazvina kudhura.
Kugadzirisazve chikafu cheDutch
Unogona kudzokorora iyi sisitimu mushure memavhiki maviri.
To nie jest dieta holenderska ,moja zaczynala sie 3 razy dziennie po trzy jajka ,zadn6ch slodyczy.