Mukati
- Kudya kwakatsetseka kunodiwa
- Ehupfumi chikafu menyu
- Muenzaniso wekudya kwemavhiki maviri akaonda kudya
- Muenzaniso wehuremu hwakaonda hwebhakkwheat kwemazuva matatu
- Muenzaniso wekudya kwezuva nezuva kwehupfumi hunovirisa mukaka chikafu
- Contraindications yekudya kunovaka
- Zvakanakira chikafu chisina kuonda
- Kukanganisa kwekudya kwakaonda
- Kumisazve chikafu chisina kuonda
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 550 Kcal.
Kudya kwakaonda kuchakubatsira kurasikirwa nehuremu uchichengeta chikwama chako chine huremu.
Pakati pesarudzo dzakawanda dzemaitiro ehupfumi, unogona kusarudza nzira yekudzikisira huremu hwako.
Kudya kwakatsetseka kunodiwa
Yakakurumbira kwazvo chikafu chikafu, yakagadzirirwa kwemavhiki maviri, paunogona kurasikirwa ne2-6 mamwe mapaundi. Zvichave zvakafanira kuti "kwete" kune chero chikafu chine shuga, kukurumidza makhahydrates, pickles, nyama yakasvuta, marinades, zvigadzirwa zvekudya zvinokurumidza, mafuta uye zvakakangwa, uye zvinwiwa zvinodhaka. Yezvinwiwa, kunze kwemvura yakachena isina gasi, green tea isina shuga inobvumirwa. Zviri nani zvakare kuramba shuga inotsiva panguva ino.
Zvokudya zvinonyanya kuonda huku, mazai, mbatatisi nemimwe miriwo isina-starchy, zvigadzirwa zvemukaka (yakaderera-mafuta kefir, cottage cheese, pasi-fat yoghurt), maapuro. Nguva nenguva zvishoma zvechingwa rye chinopenya kubva kune zvigadzirwa zveupfu pane menyu.
Kuti udzivise kushomeka kwemafuta mumuviri, zvinotenderwa kusiya mafuta emuriwo mashoma mukudya kwechikafu ichi, icho chisiri pasi pekupisa kurapwa. Kudya - katatu pazuva, nekuramba kubva kuchikafu 3-4 maawa magetsi asati abuda. Ita kuti uremu huwedzere kukosha uye chimiro chako chiwedzere kukwezva nekutamba mitambo. Kazhinji, pane ese marudzi ezvikafu zvine hupfumi, zvinobatsira kuve shamwari nedzidzo yemuviri uye kutungamira mararamiro ane hushamwari.
Imwe nzira yehupfumi yekudzora huremu ndeye kudya kwebhakkwheat… Uye yenguva yechando, hunyanzvi hwebhakkwheat huchave hwakawanda kwazvo mune bhajeti uye hunoshanda. Izvo zvinokurudzirwawo kutevera iyo buckwheat kudya kweasina kupfuura mavhiki maviri. Kana mhedzisiro yacho yawanikwa kare, saka chikafu chinogona kumiswa nekukurumidza. Pane yakasarudzika buckwheat mono-kudya kwekudya chamangwanani, kwemasikati uye kwemanheru (pamwe nezvikafu zvishoma, izvo zvisina kurambidzwa), iwe unofanirwa kudya chete buckwheat. Kuti uchengetedze zvinhu zvinobatsira zvakanyanya sezvazvinogona, zvinokurudzirwa kuti usabike zviyo, asi kudira mvura inodzika, uchishandisa 0,5 litita emvura kwe1,5 kg yebhakkwheat. Steamed buckwheat inofanirwa kuve yakaputirwa mugumbeze inodziya kana tauro yehusiku, mangwanani chikafu chine hutano chikafu chichava chakagadzirira. Chikamu chinoguma chehorogi chinofanira kudyiwa mukati mezuva. Kana iyo nguva yekubika yebuckwheat iri kupera, thermos ichauya kuzonunura. 40-45 maminetsi usati wadya, iyo zviyo inogona kudururwa nemvura inopisa mukati mayo. Kana iwe uchida kuti kushanda kwechikafu kuve 100%, buckwheat inofanira kubikwa uye kudyiwa isina munyu. Zvese zvinwiwa, zvinonhuwira, sosi, shuga uye zvimwe zvinowedzera zvinofanirwa kuraswa.
Hwaro hwechikafu chemvura imvura yakachena. Uye kana iwe uchida kuzvibata iwe kune chimwe chinhu chinopisa, dzimwe nguva tinogona kushandisa tii (zvakasikwa, isina shuga). Tinomira kudya maawa mana tisati tarara. Mumavhiki maviri ebhakkwheat uremu, unogona kurasikirwa kusvika gumi nemaviri mapaundi, mhedzisiro inoenderana nehuremu hwehuremu hwakawandisa.
Kana iwe usina chokwadi kuda kwako, hazvidiwi kudya buckwheat chete panguva yekudya. Iwe unogona kuwedzera chikafu nemichero yemwaka (izvi hazvirove chikwama chako). Iwe unogona zvakare kugara pakudya kwakadaro kwemavhiki maviri. Kwevhiki, sekutonga, 3-5 kilogiramu yehuremu hwakawandisa hunopukunyuka. Muchisarudzo ichi chekudya, zvinokurudzirwa kudya buckwheat yezvokudya zvikuru (chikamu chinofanira kuyera 100-150 gramu mufomu yakagadzirwa). Uye nokuda kwezvikafu, unogona kushandisa michero, zviri nani kuisa pfungwa pane zvigadzirwa zvisina starchy. Inobvumidzwawo kuwedzera zvishoma zvipo zvechisikigo zvakananga kune zviyo kuita kuti menyu ive yakasiyana.
Kudya kwemukaka wakasviba - Imwe isingadhuri uremu sarudzo. Zvinokurudzirwa kuti ucherechedze kwete kwevhiki rimwe chete, kana zvishoma. Iwe unozofanirwa kudya kottage chizi, kefir, mukaka, yogati isina chinhu ine mashoma mafuta zvemukati. Zvinokurudzirwa kudya zvishoma, kutora chikafu mune zvishoma zvishoma. Muvhiki yehunyanzvi yakaviriswa mukaka maitiro, unogona kurasikirwa 3-4 zvisina basa makirogiramu. Nenzira, kana kureba kwekudya kuchiratidzika kuchirwadza kwauri, unogona kuita neimwe nzira. Kana iwe ukabatirira kumukaka wemukaka wakakwenenzverwa kwemazuva maviri pasvondo (kwete hazvo mumutsara), iwe uchakurumidza kucherechedza kuderera kunofadza kwehuwandu.
Izvo zvinodikanwa kusiya chero sarudzo yeiyo mari chikafu zvishoma nezvishoma. Smoothly wedzera zvakamborambidzwa chikafu uye edza kunyora chikafu chako kubva kune chakanyanya hutano uye chikafu chinovaka. Izvi hazvizongobatsira chete kusarega huremu, asi zvakare zvinopindura zvine hutano kuhutano hwemuviri. Sezvo mhando dzese dzekudya dzakaonda dzakaomarara, kutora multivitamin izano rakanaka.
Muenzaniso wekudya kwemavhiki maviri akaonda kudya
Day 1
Kudya kwemangwanani: mazai ehuku akabikwa kana kubikwa mupani pasina kuwedzera bota (2 pcs.); mbatatisi hombe dzakabikwa muchoto; kapu yetii.
Kwekudya kwemasikati: 2 mbatatisi, yakabikwa kana yakabikwa; mazai maviri akabikwa.
Kudya kwemanheru: vaviri mbatatisi dzakabikwa uye tii.
Day 2
Kudya kwemangwanani: 100 g isina mafuta kottage chizi; tii.
Kwekudya kwemasikati: yakaderera-mafuta kottage chizi (100 g); 150-200 ml yemafuta akaderera 1% kefir.
Kudya kwemanheru: 150 ml yemafuta mashoma kefir.
Day 3
Kudya kwemangwanani: apuro uye 0,5 makapu ekefir.
Kwekudya kwemasikati: girazi kefir.
Kudya kwemanheru: apuro (nyowani kana kubikwa); 150 ml kefir.
Day 4
Kudya kwemangwanani: chidimbu chehuku yakabikwa (100 g) uye tii.
Kwekudya kwemasikati: huku yakabikwa (200 g); saladhi (mutsva magaka uye Chinese kabichi), yakasaswa nemiriwo (zvimwe maorivhi) mafuta; tii.
Kudya kwemanheru: yakabikwa huku huku (100 g).
Day 5
Kudya kwemangwanani: 2 maapuro anotapira uye anovava uye mukombe wetii.
Kwekudya kwemasikati: 2-3 maapuro madiki.
Kudya kwemanheru: maapuro mashoma netii.
Day 6
Kudya kwemangwanani: mbatatisi hombe dzakabikwa muchoto uye 170-180 ml yemafuta mashoma kefir.
Kwekudya kwemasikati: mbatatisi mbiri dzakabikwa uye tii.
Kudya kwemanheru: hafu yegirazi yemafuta mashoma-kefir.
Day 7
Kudya kwemangwanani: girazi re yogati.
Kwekudya kwemasikati: yogati (inenge 200 ml).
Kudya kwemanheru: dzokorora mangwanani emangwanani.
Day 8
Kudya kwemangwanani: saradhi kubva kuzai rekuku rakabikwa uye madiki madomasi madiki; tii.
Kwekudya kwemasikati: chidimbu chemuzamu wehuku yakabikwa (100 g) uye madomasi.
Kudya kwemanheru: nyanya ine chidimbu chehuku yefillet (usashandise mafuta nemafuta panguva yekubika).
Day 9
Kudya kwemangwanani: apuro uye mukombe wetii.
Kwekudya kwemasikati: huku yakabikwa kana yakabikwa (100 g); saladhi (cucumber uye Chinese kabichi), iyo inogona kurungwa nemadonhwe mashoma emafuta emiriwo uye ichangosvinwa mutimu wemonimu.
Kudya kwemanheru: apple inotapira uye inovava uye tii.
Day 10
Kudya kwemangwanani: apuro; tii nechidimbu chechingwa che rye chakaomeswa.
Kwekudya kwemasikati: huku yakabikwa kana turkey (100 g); chimedu chechingwa che rye; kapu yetii.
Kudya kwemanheru: apuro nekapu yetii.
Day 11
Kudya kwemangwanani: chingwa che rye mukambani yeapuro nyowani kana yakabikwa; tii.
Kwekudya kwemasikati: huku yakabikwa (100 g); chimedu chechingwa che rye (kunyanya chakaomeswa); tii.
Kudya kwemanheru: apuro uye tii.
Day 12
Kudya kwemangwanani: mbatata imwe yakabikwa; inotapira uye inovava apuro; hafu yegirazi yemafuta ane yogati kana kefir.
Kwekudya kwemasikati: mbatatisi mbiri dzakabikwa kana dzakabikwa; girazi re yogati kana kefir.
Kudya kwemanheru: 2 maapuro egirini; inosvika mazana maviri emamiriyoni ekefir kana yogati.
Day 13
Kudya kwemangwanani: yakabikwa huku zai; tii uye apuro.
Kwekudya kwemasikati: 200 g yeiyo yakabikwa kana yakabikwa huku fillet; zai rakabikwa; tii.
Kudya kwemanheru: kusvika ku100 g yenyama yehuku yakakora, yakabikwa isina kuwedzerwa mafuta; Apple.
Day 14
Kudya kwemangwanani: mbatatisi yakabikwa; apuro netii.
Kwekudya kwemasikati: mbatatisi mbiri dzakabikwa kana dzakabikwa; apple diki.
Kudya kwemanheru: mbatatisi yakabikwa mukambani yeisiplant uye girazi remafuta mashoma kefir.
Muenzaniso wehuremu hwakaonda hwebhakkwheat kwemazuva matatu
Day 1
Kudya kwemangwanani: chikamu chebhakkwheat.
Snack: apuro.
Kwekudya kwemasikati: chikamu chebhakkwheat.
Snack: peya.
Kudya kwemanheru: chikamu chebhakkwheat.
Day 2
Kudya kwemangwanani: chikamu chebhakkwheat ine diki shabby apple.
Snack: orenji.
Kwekudya kwemasikati: chikamu chebhakkwheat.
Manheru masikati snack: hafu yemuzambiringa.
Kudya kwemanheru: chikamu chebhakkwheat.
Day 3
Kudya kwemangwanani: chikamu chebhakkwheat.
Snack: diki bhanana.
Kwekudya kwemasikati: chikamu chebhakkwheat.
Manheru snack: yakabikwa apuro uye akati wandei mazambiringa mafiro.
Kudya kwemanheru: chikamu chebhakkwheat.
Muenzaniso wekudya kwezuva nezuva kwehupfumi hunovirisa mukaka chikafu
Kudya kwemangwanani: 100-150 g wekottage chizi uye hafu yegirazi kefir.
Snack: girazi reiyo isina yogati.
Kwekudya kwemasikati: kusvika ku200 g yekottage chizi uye kapu yegreen tii.
Manheru masikati: girazi remukaka.
Kudya kwemanheru: 100-150 ml yekefir kana 100 g yekottage chizi.
Contraindications yekudya kunovaka
- Chero chipi zvacho chakasiyana chekudya zvine hupfumi hachigamuchirike kuna vanaamai vanoyamwisa, vakadzi mune chinonakidza chinzvimbo, vanhu vane hupenyu hwakasimba, vanobatanidzwa mumitambo yesimba, vachiita basa rakaoma.
- Iwe haufanire "kuponesa" zvakanyanya kana paine matambudziko neiyo gastrointestinal turakiti uye zvimwe zvirwere zvakakomba, kunyanya kana zvikawedzerwa.
- Kudya hakuna kukurudzirwa munguva pfupi mushure mekurwara kana kuvhiyiwa, nekuti muviri izvozvi watopera simba.
- Kana isu tichitaura nezvekudya kwemukaka wakaviriswa, haufanire kutendeukira kwazviri nekusashivirira kwelactose, chirwere cheshuga.
- Matabo ekuchengeta chikafu chakaonda - vana, vachiri kuyaruka kana kukwegura.
- Kuteerera chikafu chebhakkwheat, zvakakosha kuti uwane mvumo kubva kuna chiremba mune dzinotevera zviitiko: ese marudzi eshuga, hypertension, renal kana moyo kutadza, kushushikana kwakadzika.
Zvakanakira chikafu chisina kuonda
- Ehezve, iyo isina mubvunzo yekudyiwa isingakanganise ndiyo musimboti wezita. Nzira dzakatsanangurwa dzinobatsira kwete chete kudzikisa huremu, asiwo kuchengetedza mari.
- Kurema kwehuremu, nenzira, zvakare kunovimbisa kuzoonekwa zvakanyanya. Muvhiki kana maviri, unogona kushandura zvakanyanya mafomu ako.
- Pane zvakawanda zvingasarudzwa zvehupfumi hwekudzora uremu, sarudza iyo yakakunakira iwe.
- Unhu hukuru hwesarudzo dzinoverengeka dzekudya zvine hupfumi - bhurewji yebhurugwa - zvinopa muviri kunzwa kwekuguta ine yakaderera macalorie zvemukati. Fiber, yakawanda iri mubhakkwheat, panguva imwe chete inosuka matumbo uye chiropa. Muriwo mapuroteni, B mavitamini, calcium, potasium, magnesium, iron - izvo zvinoumba buckwheat - inozadza muviri nezvakakodzera zvinhu uye kuuchengetedza kubva kumatambudziko, kugadzirisa metabolism. Iyo yekutsvedza maitiro ichaitika panguva imwe chete ne cellulite kudzikisira uye ganda uye nzwara hutano.
- Chikafu chakaviriswa chemukaka chakapfuma mumapuroteni emhuka anobatsira miviri yedu kushanda zvakanaka uye kuchengetedza tsandanyama. Zvigadzirwa zvakadaro zvinogutsa nzara, kukurumidza metabolism uye kuchenesa muviri wekuunganidza kunokuvadza. Calcium kubva mumukaka wakaoma inodzivirira kuumbwa kwemafuta akaturikidzana, kuvandudza mamiriro emazino nemapfupa, uye kuderedza matambudziko ekushongedza kweganda nebvudzi.
Kukanganisa kwekudya kwakaonda
- Chikafu chakaonda chakasimba. Zvinotora simba kuti upedze zvawakatanga.
- Kana iwe wajaira kudya zvakawandisa uye uchida dzakasiyana "zvinokuvadza", maitiro ekudya anofanirwa kuchinja zvakanyanya.
- Chikafu chebhakkwheat hachisi chevanhu vese. Izvo hazvibvise kutaridzika kwekutemwa nemusoro, kushaya simba, kuneta, kukotsira uye zvimwe "zvinofadza" zvekudya zvinovaka muviri. Nutritionists kuraira kutanga wapedza zuva rimwe rekutsanya pane buckwheat uye teerera kumuviri wako. Kana pasina matambudziko, saka unogona kuenda kunodya. Panguva yekudya, kuwedzera kwezvirwere zvisingaperi, kuderera kweropa kunogona. Kunyangwe buckwheat iine puroteni iri nyore kugaya yemavambo emiti, haina kutsiva zvakakwana nyama yenyama nehove, saka hazvigoneke kuwedzera kudya kunopfuura mazuva gumi nemana.
- Nekaka rakaviriswa mukaka, mashuga eropa anogona kukwira, saka vanhu vane chirwere cheshuga vanofanirwa kungwarira uye kubvunza chiremba.
Kumisazve chikafu chisina kuonda
Kuti uderedze mukana wekukuvadza muviri, hazvikurudzirwe kudzokorora chero eanodyisa nzira dzekudya kwemwedzi miviri inotevera.