Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 880 Kcal.
Chikafu chemazai chakawana mukurumbira wakapararira nekuda kwekuita kwayo kunoshamisa. Makumi uye kunyange mazana ezviuru zvevateveri vayo kumakondinendi ese vanozosimbisa kuti chikafu chezai chinoshanda chaizvo, uye hachizopa chete mhedzisiro uye zvinofadza, asi zvakare zvinoregererwa zviri nyore.
Kufanana nehama yayo yepedyo, iyo Maggi Zai Kudya, iyo yevhiki-mbiri mazai dhayeti yakagadziriswawo nevezvehutano kubva kuUnited States, nekudaro, seti yezvikafu uye kwechinguva chikafu chikafu ndezvechinyakare kumaAmerican. Kudya uku kwakasangana nenyeredzi zhinji dzeHollywood, semuenzaniso. mutambi Adrian Brody akarasikirwa nemakirogiramu gumi nemana (hongu kwete panguva imwe chete) yebasa rake munhoroondo firimu "The Pianist" pane kudya kwezai.
Chikafu chezai chinodikanwa kwemavhiki maviri
Kudya kwacho kwakavakirwa pane akajairwa huku mazai, iyo yakasikwa uye ine yakaderera-koriori chigadzirwa chine zvese zvakakosha zvikamu zvekumutsiridzwa kwemuviri munyama. Kunyangwe chikafu ichi chinonzi chikafu chezai, kuwedzera kune mazai, menyu inosanganisira nyama nehove, zvimwe mapuroteni chikafu, nekuti zvikasadaro mazai 4-6 pazuva akawandisa.
Chinhu chechipiri chinonyanya kushanda pane menyu ndeye grapefruit, uye zvivakwa zvayo semafuta anopisa anonyatso kuzivikanwa.
Menyu yacho ine michero yakawanda uye miriwo, panguva imwechete ichigadzira manzwiro ekushayikwa kwenzara uye nekupa muviri mavitamini, zvicherwa uye amino acids panguva yekudya.
Kwemazuva gumi nemana pane kudya kwezai, unogona kubva warasikirwa nemazana manomwe kana anopfuura emapaundi, asi mhedzisiro yacho ndeye kana iwe ukatevera mitemo yayo yakaoma.
- Mazai anotenderwa kufashaidzwa uye kufashaidzwa, uye akapfava-kubikwa, uye kukangwa (asi pasina mafuta).
- Miriwo inogona kudyiwa isina kubikwa (semuenzaniso mumasadhi) uye yakabikwa (zvakare isina mafuta).
- Izvo zvakakosha kuti utarise iyo yekumwa hurumende (wedzera iyo yekuwedzera vhoriyamu yemvura kusvika ku2 litita). Unogona kofi, girini, michero kana nhema tii, uye yekunwa mvura (yakajairwa, ichiripo uye isina-mineralized).
- Kuwedzerwa kwemafuta chero kupi kunofanirwa kubviswa zvachose. Izvi zvinoshandawo kune ese miriwo saladi uye kugadzirira kwekudya (zvakare fry isina mafuta). Zvekupfeka, zvinotenderwa kushandisa masosi asina mafuta, senge soya nemadomasi sosi kana ketchups zvisina mafuta.
- Iwe haugone kutsiva zvigadzirwa mumenyu, asi zvinotenderwa kusabvisa chimwe chinhu zvachose (semuenzaniso, hove yemasikati / kudya kwemanheru neChishanu).
- Munyu neshuga hazvifanirwe kusiiwa.
- Izvo zvinodikanwa kwazvo kuwedzera kurovedza muviri (mukati memiganhu inonzwisisika). Nepo kumwe kudya kunowanzoodzwa moyo, iyo yepamusoro-mapuroteni mazai menyu yekudya inobatsira kune izvi.
- Chikafu chezai chinosanganisira kudya kwakasimba katatu pazuva. Zvikafu zvishoma pakati pebreakfast / lunch / dinner hazvibatanidzwe zvachose.
Menyu inochinjana pakati pezvigadzirwa zveprotein (mazai, nyama nehove), michero yecitrus (magrapefruits nemaorenji) uye michero, iyo inobatsira kuparara nekukurumidza kwemafuta.
Mune chero vhezheni yemenu, huwandu kana huremu hwemiriwo nemichero, kunze kwekunge zvataurwa zvakajeka, zvinogona kubikwa pasina kurambidzwa (kana hutongi hwakadai hwakaita sounyanzvi kwazvo kwauri, sesarudzo, ita chikamu chaunofunga kuti chakajairika).
Muvhuro
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi kana tii.
Kwekudya kwemasikati: chero mhando yemichero - kiwi, grapefruit, maapuro, mapeya, maranjisi, nezvimwe.
Kudya kwemanheru: 150-200 g yenyama yakakora kana yakabikwa.
Chipiri
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi kana tii.
Kwekudya kwemasikati: 150-200 gr. Nyuchi yehuku (yakabikwa kana yakabikwa).
Kudya kwemanheru: saradhi, 1 slice yechingwa kana toast, 2 mazai.
Usati warara: orenji kana hafu yechibereko.
Chitatu
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi kana tii.
Kwekudya kwemasikati: anosvika 200 g yetisi, 150 g kottage cheese ine yakaderera muzana yemafuta uye 1 mbiriso.
Kudya kwemanheru: 150-200 g yenyama yakabikwa yakabikwa.
China
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi kana tii.
Kwekudya kwemasikati: chero mhando yemichero - michero yemazambiringa, maapuro, mapeya, maorenji, nezvimwe.
Kudya kwemanheru: kusvika 200 g yesaradhi, 150 g yenyama yakabikwa yakabikwa.
Chishanu
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi kana tii.
Kwekudya kwemasikati: 2 mazai, bhinzi yakabikwa kusvika ku100 g, zucchini yakabikwa inosvika 200 g, 1 karoti kana pizi nyoro 50 g.
Kudya kwemanheru: saladhi, hove 150 gr., Orange kana grapefruit.
Mugovera
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi kana tii.
Kwekudya kwemasikati: chero rudzi rwemichero - grapefruit, maapuro, mapere, maorenji, nezvimwe.
Kudya kwemanheru: 200 g yesaradhi, nyama ine mafuta mashoma yakabikwa 150 g.
Svondo
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi kana tii.
Kwekudya kwemasikati: 150 g yezamu rehuku, chero miriwo yakabikwa inosvika 200 g, madomasi maviri nyowani, orenji kana grapefruit.
Kudya kwemanheru: miriwo yakabikwa kusvika ku400 gr.
Yechipiri vhiki menyu inoshanduka zvishoma uye chikafu chamangwanani chezuva nezuva chakafanana: 1-2 mazai uye orenji kana hafu yechibereko.
Muvhuro
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, tii / kofi.
Kwekudya kwemasikati: akaonda nyama 150 g, saladhi.
Kudya kwemanheru: saladhi inosvika 200 g, mazai maviri, grapefruit.
Chipiri
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, tii / kofi.
Kwekudya kwemasikati: nyama yakaderera-mafuta 150 g, chero saradhi yemuriwo yakagadzirwa kubva mumiriwo mitsva.
Kudya kwemanheru: saladhi pamberi pe200 g, mazai maviri, orenji.
Chitatu
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, tii / kofi.
Kwekudya kwemasikati: nyama yakasviba 150 g, magaka maviri.
Kudya kwemanheru: mazai maviri, saradhi yemuriwo inosvika 200 g, grapefruit.
China
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi / tii.
Kwekudya kwemasikati: miriwo yakabikwa kusvika ku200 g, mazai maviri, 100-150 g yekottage chizi.
Kudya kwemanheru: mazai maviri.
Chishanu
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi / tii.
Kwekudya kwemasikati: hove yakabikwa 150-200 g.
Kudya kwemanheru: mazai maviri.
Mugovera
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi / tii.
Kwekudya kwemasikati: madomasi maviri nyowani, nyama 150 g, grapefruit.
Kudya kwemanheru: michero 200-300 g.
Svondo
Kudya kwemangwanani: orenji kana hafu yemuzambiringa (diki rinogona kuzara), rimwe kana maviri mazai, kofi / tii.
Kwekudya kwemasikati: miriwo inosvika 200 g, huku 150 g, orenji
Kudya kwemanheru: mazai maviri, miriwo yakabikwa kusvika ku200 g.
Contraindications kune kudya kwezai kwevhiki mbiri
- Kudya kwacho kunopesana kana paine chirwere chechiropa.
- Kuvhiya kwepamuviri wematumbo kuchangobva kuitwa.
- Kune zvirwere zveitsvo, incl. chisingaperi.
- Chero chero rudzi rweanopokana nemazai uye / kana michero yemucitrus.
- Iko kune kusashivirira kwemunhu kune zai chena protein.
Chero zvazvingaitika, pamberi pekudya, hazvikuvadze kuwana zano kubva kune anoona nezvehutano.
Zvakanakira kudya kwezai kwevhiki mbiri
- Kudya kwacho kunoshanda, kuonda kwemakirogiramu manomwe nehuremu hukuru hwekutanga ndicho chiratidzo chinowanzoitika.
- Mhedzisiro yacho inowanikwa ndeyerefu-nguva, kureva kuti huremu hunochengetwa hwakagadzika (hongu, kana usinga rove pane chikafu kumagumo).
- Menyu yacho yakapfuma mumavhitamini, amino acids uye mamineral macomputer, michero / miriwo zuva rega rega muhuwandu hwakakura. Kutora mamwe mavitamini complexes ndiko kusarudza (asi hazvo hazvikuvadze).
- Kudya kwacho hakugoni kuverengerwa sekutakura, vanhu vashoma vachasiya mujaho nekuda kwekunzwa kusingagumi kwenzara.
- Kufanana nehuwandu hwakawanda hwezvikafu zveprotein, zai zvakare rakanakira vanhu vanoshanda panyama, kureva kuti mamwe makwikwi / kuumba makirasi anogamuchirwa chete (mukuwedzera, iyo metabolism inowedzera).
- Izvo hazvitore yakakosha yakawanda nguva kugadzirira chikafu.
- Huwandu hwakakosha hwemiriwo mitsva / michero kubva pamazuva ekutanga anochinja chitarisiko, bvudzi, ganda, kureva kugadzirira kugamuchira kurumbidzwa.
- Iko hakuna zvigadzirwa zvekunze pane menyu; zvese zvaunoda pakudya zvinogona kutengwa pachitoro chegirosari.
- Kudya kwacho hakuna zviyero zera (zveshuwa, kuyaruka, kuenda pamudyandigere uye pre-mudhara zera zvinoda kutarisirwa nenyanzvi nyanzvi yezvokudya).
Kukanganisa kwekudya kwezai kwevhiki mbiri
- Izvo zvinodikanwa kutevedzera zvakaringana menyu yekudya - zvikasadaro mhedzisiro inotarisirwa yekudya ichaderedzwa.
- Menyu yezvokudya ine nhamba huru yemazai uye michero yecitrus, uye zvose izvi zvigadzirwa zvinozivikanwa kuva zvakasimba allergens. Naizvozvo, allergic zviratidzo zvinogoneka kunyangwe pasina zvekare allergic reactions kune izvi zvigadzirwa zvakaonekwa. Kana iwe uchifanira kutarisana neizvi, rega kudya uye bvunza nyanzvi.
- Kudya kwacho kunokurudzira zvakanyanya kuwedzera kwemuviri. mitoro. Asi izvi hazvigoneke kana kunetsa mune dzimwe nguva, nekuti kana iyo mitoro isina kuwedzerwa, gadzirira kuti mhedzisiro ive shoma zvishoma pane zvaitarisirwa.
Kudzokorora kudya kwei kwemavhiki maviri
Kana zvichidikanwa, dzokorora chikafu ichi pasati papfuura mwedzi nehafu mushure mekupedzwa.