Kudya kunoshanda, mazuva gumi nemana, -14 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 600 Kcal.

Vazhinji vedu, takatounganidza mafuta asina basa pamutumbi wedu unodikanwa, tiri kufunga nezve mabviro emamwe mapaundi nekukurumidza uye zvakanyanya. Ehezve, munhu wese anoziva kuti iwe unofanirwa kudzikira uremu zvishoma nezvishoma, uye kunyange zvirinani - ita zvese zvinogoneka kuti urege kuwana huremu hwakawandisa. Asi, sezvo izvi zvaitika, zvinodikanwa kuti urwisane nekuzara.

Nekudaro, kana iwe uchida kushandura nekukurumidza sezvazvinogona, chikafu chinoshanda chakagadzirirwa nyaya dzakadai. Pazasi isu tichataura nezvenzira dzinonyanya kufarirwa uye dzinoshanda dzekudzora huremu - Hollywood, kabichi, chiJapan, kudya kefir, kudya kwemuto mutsva uye kudya kwakabatanidzwa.

Zvinobudirira kudya zvinodiwa

Hollywood Kudya yakadaidzwa kudaro nekuda kwechikonzero. Pane imwe nguva yakaedzwa nevazhinji vanozivikanwa avo vakabudirira kushandura iyo nhamba nerubatsiro rwayo. Iyi nzira yakanangana nekuderedza kuvapo kwemafuta uye makabhohaidhiretsi mune chikafu uye kucheka macalorie. Nekuda kweizvozvo, iwe unogashira anokwana mazana masere esimba zviumbu pazuva, uye muviri, chokwadi, uchafanirwa kusiya mafuta akachengetedzwa.

Munguva yekudya kweHollywood, munyu unofanirwa kudziviswa. Zvokudya zvose zvinofanira kubikwa pasina kuwedzera mafuta. Sarudza nzira dzakapfava dzekubika chikafu (fashaidza kana kubika). Iwe unoda kubvisa zvachose doro uye zvose zvine shuga. Menyu inofanira kunge yakavakirwa pane yakaonda mapuroteni zvigadzirwa (hove, nyama yakaonda, mazai). Inobvumirwawo kuisa pasi-carbohydrate miriwo uye michero mukudya. Iva nechokwadi chekunwa mvura yakachena (1,5-2 malita pazuva), izvi zvichabatsira muviri kubvisa kuunganidza zvakanyanya.

Kudya uku hakuwanzo nekudya. Hakuchina kudya kwekuseni zvachose. Panofanira kuve nekudya kaviri pazuva - masikati uye chisvusvuro. Unogona kunamatira ku "Hollywood" kwemavhiki maviri. Kana huwandu hwehuremu hwakawandisa huchinyatso kuoneka, panguva ino unogona kurasikirwa nemakirogiramu 2-8.

Kana iwe uchida kabichi, unogona kunyatso shandura yako nhamba nerubatsiro rwayo. Pane nzira mbiri dzekudzora huremu zvichienderana nekudyiwa kwemuriwo uyu. Chekutanga sarudzo yekabichi chikafu inogona kusvika mazuva gumi, asi nyanzvi dzezvokudya dzinokurudzira kuigumisa kwevhiki imwe chete. Kudya kwemangwanani hakusiwo pano. Kwekudya kwemasikati uye kwekudya kwemanheru kunogona kurongedzwa kubva kune kabichi, nyama isina mafuta kana hove, makarotsi, mazai ehuku, yakaderera-mafuta kefir, isina-starchy michero. Munguva yekudya, iwe unogona kurasikirwa kusvika gumi makirogiramu.

Yechipiri vhezheni yeiyo kabichi chikafu zvichibva pakushandiswa kwemuriwo soup. Kuti uigadzirire, iwe uchada 500 g yekabichi, zvidimbu zvishanu zvehanyanisi uye karoti, 5 bell pepper, celery stalks (2 zvidimbu) uye 4 g yemupunga wakasviba. Iwe unogona kuwedzera munyu mudiki muto, asi usawedzere. Zvinokurudzirwa kutevera mitemo yezvokudya izvi kwevhiki imwe chete. Zuva rega rega iwe unofanirwa kudya muto, uchiwedzera menyu nenyama yakaonda kana hove, mukaka uye zvigadzirwa zvemukaka zve zero kana 100% yemafuta emukati. Iwe unoda kudya muzvikamu zviduku panguva dzenguva dzose.

Iwe unogona zvakare kusangana nevhiki kudya kweJapan, mushure meizvozvo muviri unorasikirwa neavhareji ye5-7 kilograms. Taboo isingagadzirike mu "mukadzi wechiJapanese" inotapira, ine mafuta, yakakangwa, hupfu uye munyu. Iko kushandiswa kwemunyu wakachena kunofanirwa kuraswa.

Zvinozivikanwa kuti kudya kunofanirwa kubviswa zvishoma nezvishoma. Kana iri nzira yechiJapan, zviri nani zvakare kutanga kuitevera zvishoma nezvishoma. Kuti uite izvi, zuva rapfuura usati watanga kutevedzera mutemo wekudya, iwe unofanirwa kudzora zvakanyanya kana kubvisa zvachose kuvapo kwemunyu muchikafu, uye kugadzira mupunga usina kubikwa wakabikwa uye miriwo isiri-starchy hwaro hwekudya.

Kudya kwechikafu cheJapan kunofanirwa kugadzirwa kubva kune yakaonda nyama, hove, miriwo uye yakaderera-mafuta kefir. Pane kudya katatu. Zvakare, chikafu chamangwanani chinogara chakafanana, chinosanganisira chingwa che rye uye kapu yekofi nhema isina shuga. Kana kofi yakakwenenzverwa iwe, unogona kuitsiva isina green green tii.

Kune vanoda kefir, vezvehutano vanokurudzira kudya kunoshanda zvichibva pakushandisa ichi chinwiwa chemukaka. Pakati pesvondo kudya kefir mashizha 4-5 kg. Kune akatiwandei marudzi eiyi nzira. Zvinoenderana neyekutanga, kana iwe uchinzwa nzara, unofanirwa kunwa yakaderera-mafuta kana 1% kefir (1,5 litita pazuva). Kana zvichikuomera iwe kudya kefir chete, unogona kuwedzera michero (kunyanya maapuro) kana miriwo (magaka) kwairi, uchidya anenge 1,5 kg yezvipo izvi zvechisikigo. Kana iwe uchida kudzikira uremu zvakanyanya, iyo yechipiri vhezheni yehunyanzvi inogona kuwedzerwa kusvika kumazuva gumi, asi chete kana uchinzwa zvakanaka. Ipapo unogona kurasikirwa kusvika 10-7 kg.

Kana iwe uchida kudzikira uremu uye kuchenesa muviri wako, uye iwe wagadzirira matanho akaomarara, zvinodaro Kudya pamajusi matsva… Kana ukaitevera zvizere, unofanirwa kubvisa zvachose chikafu chakasimba kubva kuchikafu uye nekuchitsiva nemajusi. Zvinokurudzirwa kugadzirira muto usati watanga kudya, tsika iyi ichabatsira kuchengetedza huwandu hwakawanda hwezvinobatsira muchinwiwa. Unogona kunwa miriwo yemichero nemiriwo (kana musanganiswa). Uye zvakare, kushandiswa kwemafuta emafuta akaderera haana kurambidzwa nejusi chikafu.

Kwekudya chamangwanani, kwemasikati, uye kwemanheru, unofanirwa kunwa kusvika pamamirimita mazana matatu emuto, uye pakati pavo, iva nechokwadi chekunwa mvura yakawanda yakachena. Ziva kuti ivo vanogadzira nzira vanokurudzira kunwa mvura mukamuri yekushisa. Zvirinani kuramba kofi netii, kunyangwe isina shuga, pane muto wekudya. Zvimwe zvese zvinwiwa uye zvekudya zvakarambidzwa zvakare. Sezvo chikafu cheichi chikafu chiri chakashata kwazvo, hazvikurudzirwe kugara pairi kwemazuva anopfuura 300-4. Munguva ino, akati wandei mapaundi angangosiya muviri wako. Kazhinji, vanoona nezvezvakanaka vanokukurudzira kuti utange waedza kuzvimisikidza kune rimwe zuva rekutsanya muto, rinoitwa nemimwe mirawo sekudya kwejusi pachako. Izvi zvinokubatsira kuti uwane simba rekuda uye unzwisise kuti muviri wako unozvibata sei kana uchiramba chikafu chakajairika.

Kana iwe usati wakagadzirira kuzvinyima wega chikafu, tinokurudzira kuti utarise kune imwe mhando yeanoshanda shanduko nzira - yakasanganiswa kuratidza kudya… Unogona kunamira pazviri kwemazuva mashanu. Chinyorwa chezvikafu zvinobvumidzwa pane chikafu chinosanganisira mazai ehuku, hove dzakapetana, hove dzisiri-starchy nemichero. Iwe unofanirwa kudya zvine mwero uye usamhanyisa chero madhishi nemafuta. Kwekudya kwemanheru, chete kapu yetii inobvumidzwa. Kune zvekudya zvitatu chete zviripo - chisvusvuro, tudyo uye masikati.

Usakanganwa kuti zvisinei kuti ndechipi chikafu chinoshanda chaunosarudza uye zvisinei kuti wakakura sei uremu pairi, haugone kuchengetedza uremu hutsva kana iwe usingaiti shamwari nekudya kwakakodzera mune ramangwana. Edza kusabvisa chikafu chinokurumidza, zvigadzirwa zveupfu chena uye zvihwitsi kubva mumenyu zvakanyanya sezvinobvira. Maererano nevakawanda vezvokudya zvinovaka muviri, uremu hunogona kunzi hwakagadzikana kana huchitora mwedzi mitanhatu (kuchinja kwemamwe makirogiramu kunobvumirwa).

Inoshanda menyu yekudya

Kudya kwechikafu chinobudirira cheHollywood

Day 1

Kwemasikati: zai rakabikwa; nyanya nyanya; kofi kana girini tii.

Kudya kwemanheru: chikamu chemakango uye kabichi saladhi; zai; hafu yemuzambiringa.

Day 2

Kwekudya kwemasikati: grapefruit; zai rakaoma; kofi kana tii.

Kudya kwemanheru: yakabikwa nyama yakashata yemombe (kusvika 200 g); mutsva wemagaka; green tea.

Day 3

Kwekudya kwemasikati: saladhi yemagaka, tomato uye kabichi; zai rakabikwa; kofi kana tii.

Kudya kwemanheru: 200 g yemombe yakabikwa yakabikwa; cucumber; Kofi yetii.

Day 4

Kwekudya kwemasikati: yemuriwo saladhi (chena kabichi uye nyowani cucumber); pulp yemumwe mazambiringa muchero; Kofi yetii.

Kudya kwemanheru: yakaderera-mafuta kottage chizi (200 g); zai (kubika chero nzira isina mafuta); kapu yetii ine muto.

Day 5

Kwekudya kwemasikati: zai rakaoma; yemuriwo saladhi (kabichi, magaka uye nemiriwo); kofi Tea.

Kudya kwemanheru: 200 gramu yehove yakabikwa; shredded chena kabichi chena kana nyowani magaka kapu yetii green.

Day 6

Kwekudya kwemasikati: saladhi (orenji, grapefruit, apuro).

Kudya kwemanheru: nyama yemombe yakabikwa (200 g) uye cucumber-kabichi saladhi; kapu yetii / kofi.

Day 7

Kwekudya kwemasikati: 200 g yeiyo yakabikwa isina ganda huku yefillet; cucumber uye chena kabichi saladhi; grapefruit kana orenji; tii kana kofi.

Kudya kwemanheru: kushumirwa kwemuchero saradhi, kusanganisira orenji, apuro, hafu yemuzambiringa.

chitsamba… Imwe huku zai inokwanisa kutsiviwa nezvihuta mazai maviri. Mushure mezuva rechinomwe rekudya, chikafu chinongoda kudzokororwa zvakare.

Kudya kweanoshanda kabichi chikafu (sarudzo 1)

Kwekudya kwemasikati: saladhi (chena kabichi uye makarotsi), akadonhedzwa ne1 tsp. mafuta omuorivhi; anosvika 200 g yenyama yakabikwa kana yakabikwa kana hove dzehove.

Kudya kwemanheru: saladhi yemutsva kana sauerkraut, kwaunofanira kuwedzera hafu yezai rakabikwa; chero muchero (asi kwete bhanana).

1-2 maawa asati arara: girazi remafuta mashoma-kefir.

Kudya kweanoshanda kabichi chikafu (sarudzo 2)

Zuva rekutanga: muto; chero michero nemabriji (mabhanana uye mazambiringa zvinorambidzwa).

Zuva rechipiri: muto.

Zuva rechitatu: muto; miriwo (kwete mbatatisi), mbishi kana kubikwa isina mafuta.

Zuva rechina: muto; anosvika 500 ml yemukaka, skim uye 1% mafuta.

Zuva 500: muto; kusvika kuXNUMX g yenyama kana hove dzehove (kubika pasina kuwedzera mafuta); madomasi akati wandei.

Zuva rechitanhatu: muto; miriwo (mbatatisi haibvumirwe); 200 g huku kana hove yehove, yakabikwa kana kubikwa.

Zuva rechinomwe: muto; miriwo uye mashoma magirazi ejusi asina shuga.

Kudya kwechikafu chinoshanda cheJapan

Kudya kwemangwanani nguva dzose kwakafanana: kapu yekofi nhema isina chinhu uye rye crouton kana chingwa.

Day 1

Kwekudya kwemasikati: mazai ehuku maviri akabikwa; chikamu cheChinese kabichi saladhi; girazi redomasi muto (isina kubikwa).

Kudya kwemanheru: hove yakabikwa (200-250 g).

Day 2

Kwekudya kwemasikati: chimedu chehove, chakabikwa kana kubikwa; kabichi saladhi.

Kudya kwemanheru: nyama yemombe yakabikwa (100 g) uye girazi re1% kefir.

Day 3

Kudya kwemasikati: zucchini, zvakabikwa zvishoma mupani uchishandisa chipunu chemafuta emuorivhi.

Kudya kwemanheru: nyama yemombe yakabikwa (200 g); mazai maviri; mashupuni mashoma ekabichi yakachekwa.

Day 4

Kwekudya kwemasikati: chimedu chechizi chine hushoma hwemafuta (anenge 20 g); zai rakabikwa uye karoti imwe yakabikwa.

Kudya kwemanheru: 2 maapuro matsva kana akabikwa.

Day 5

Kwekudya kwemasikati: chimedu chehove yakabikwa kana yakabikwa (inenge 200 g); Girazi redomasi muto.

Kudya kwemanheru: maapuro maviri.

Day 6

Kwekudya kwemasikati: kusvika 200 g yenyama yehuku yakabikwa; saladhi (kabichi nekarotsi), yakarungwa zvishoma nemafuta emuorivhi.

Kudya kwemanheru: mazai maviri akaomeswa-kabichi uye saladi yekabichi.

Day 7

Kwekudya kwemasikati: chimedu chemombe yakabikwa (200 g); apuro kana peya.

Kudya kwemanheru: Dzokorora kudya kwemanheru pane chero zuva rekudya kunze kwechitatu.

Muenzaniso wekudya kweanoshanda kefir chikafu

Kudya kwemangwanani: girazi kefir.

Snack: girazi kefir.

Kwekudya kwemasikati: 500 ml yekefir.

Manheru snack: girazi reyogati.

Kudya kwemanheru: girazi kefir.

Muenzaniso wekudya kweanoshanda kefir-cucumber chikafu

Kudya kwemangwanani: girazi kefir uye 250 g yemagaka.

Snack: girazi kefir uye 250 g yemagaka.

Kwekudya kwemasikati: girazi kefir; saladhi ye500 g yemagaka, yakarungwa nekefir.

Masikati snack: girazi kefir uye 250 g yemagaka.

Kudya kwemanheru: girazi kefir uye 250 g yemagaka.

Usati waenda kunorara: unogona kunwa imwe girazi kefir.

Muenzaniso wekudya kweanoshanda kefir-apuro chikafu

Kudya kwemangwanani: girazi kefir uye apuro.

Snack: hafu yeapuro uye girazi kefir.

Kwekudya kwemasikati: apple saladi inorema inosvika mazana mashanu g uye girazi kefir.

Masikati snack: apple yakabikwa uye girazi rekefir.

Kudya kwemanheru: apuro uye girazi kefir.

Usati warara: kefir (200-250 ml) uye, kana zvichidikanwa, hafu yeapuro.

Kudya Muenzaniso weiyo Inobudirira Nyowani Muto Kudya

Kudya kwemangwanani: 250 ml yemuto wemaapuro.

Kwekudya kwemasikati: 300 ml yemuto wedomasi.

Kudya kwemanheru: 250-300 ml yemuto wemazambiringa

Kudya Muenzaniso weiyo Inobudirira Yakasanganiswa Express Kudya

Kudya kwemangwanani: zai rakaomeswa; kapu yetii isina kutapira (ine chidimbu chemoni).

Kudya kwemangwanani kwechipiri: yakaderera-mafuta kottage chizi (150-200 g), yakarungwa nekefir.

Kwekudya kwemasikati: hove dzakabikwa (anenge 150 g); iyo yakaenzana yemiriwo isiri-starchy saradhi inosaswa nemuto wemonimu; apuro kana chimwe chibereko kunze kwebhanana.

Kudya kwemanheru: isina chinhu tii.

Contraindications yeanoshanda kudya

  1. Kudya kunoshanda, mukusiyana kwaro kwakasiyana, kune zvinowirirana zvinopesana: kubata pamuviri, kunwisa, kutemerwa zera (vana, kuyaruka uye kukwegura).
  2. Hapana chikonzero chekuenda pakudya kune avo vane matambudziko nekushanda kweiyo gastrointestinal turakiti, pamwe nemamwe matambudziko akakomba ehutano.
  3. Zvinokurudzirwa kwazvo kubvunza nyanzvi usati watanga chero chikafu.

Zvakanakira chikafu chinoshanda

  • Kudya kunoshanda kurarama zvinoenderana nezita ravo uye kunobatsira chaizvo kushandura huwandu hwako munguva pfupi.
  • Kuwanda kwenzira dzekudzikisa huremu kunokutendera kuti usarudze iyo inosangana nezvido zvako zvekuravira uye ichazadzisa zvinangwa zvako.
  • Kuwedzera kune kuoneka uremu, kwakatsetseka kuchenesa kwemuviri kunoitika uye metabolism inowedzerwa, izvo zvinowedzera mikana yekuchengetedza mhedzisiro.

Kukanganisa kwekudya kunoshanda

  • Iko kusakosha kukuru kwezvikafu zvinobudirira kushomeka kwechikafu. Kazhinji shamwari dzinodya kwakadai kushatirwa, kushaya simba, kusava nehanya, kupera simba, nzara yakanyanya, kushaya hope. Iko mukana wematambudziko akadaro kwakanyanya kukwirira nekucherechedza nzira musina kudya kwemanheru. Kurara ndisina chinhu mudumbu, kunyanya kana waimbove nemanheru akawanda, zvinogona kunetsa.
  • Maiwe, mhando zhinji dzezvikafu zvinobudirira hazvigone kunzi zvakaenzana maererano neseti yezvinhu zvinosanganisirwa mumenu yavo. Naizvozvo, vanachiremba uye vezvehutano vanokurudzira zvakasimba kuti vasateedzere mitemo yekudya yakadaro kupfuura yakatarwa nguva yakatarwa. Uye kana iyo nguva yekureruka isiri kukumira iwe, sarudza imwe, yakapfava uye yakatendeka nzira yekudzora huremu.

Kushandisa chikafu chinoshanda

Ese marudzi emhando yezvikafu zvinobudirira zvinotsanangurwa pamusoro hazvifanirwe kudzokororwa kusvika pamwedzi 3-4 mushure mekupera kwavo.

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