Kudya kweEstonia, mazuva matanhatu, -6 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 760 Kcal.

Chikafu cheEstonia idzo remashiripiti kune avo vanokurumidza kutaura mhani kune mashoma ekuwedzera mapaundi munguva pfupi. Maererano nekuongororwa kwevanhu vakazviongorora pachavo, mumazuva matanhatu unogona kubvisa makirogiramu mana kana kupfuura. Izvo zvakasarudzika zvekudya ndezvekuti zuva rega rega rudzi rwe mono-mini-dhizeti, paunogona kudya chigadzirwa chimwe chete.

Zvokudya zveEstonia

Kudya kweEstonia kunosanganisira kudya kunotevera. Pazuva rekutanga, iwe unofanirwa kudya 6 mazai ehuku akaomeswa, wechipiri - kusvika ku500 g ye-low-fat-fat-fat cottage cheese, yechitatu - kusvika 700-800 g yehuku yakaderera. fillet mune yakabikwa, yakabikwa kana yakabikwa fomu. Kwezuva rechina, zvinorayirwa kuti udye mupunga wakabikwa chete (zviri nani kusarudza rudzi rwebrown rweiyi cereal, iyo inosiyaniswa nehombe huru yezvikamu zvinobatsira). Inobvumirwa kudya 200 g yemupunga (yakaoma cereal uremu) pazuva. Pazuva rechishanu nerechitanhatu rekudya, zvinokurudzirwa kusarudza 6 mbatatisi uye maapuro akabikwa muyunifomu, maererano (anobvumirwa kupedzwa muhuwandu hunogutsa nzara). Asi zviri nani kusadya zvinopfuura 1,5 kg yemuchero pazuva. Kana uchida, iwe unogona kuzvishongedza neimwe grapefruit.

Kana, paunenge uchitevera kudya kwakadaro, iwe unonzwa nzara yakakomba, zvinokurudzirwa kuti usazvitambudza, asi kuwedzera kusvika ku500 g yemiriwo isina-starchy kumenyu yezuva nezuva. Izvi zvinogona kuita kuti mugumisiro wekurasikirwa uremu usanyanya kuoneka, asi zvichawedzera mikana yekusaputsa kudya.

Kana iri menyu yemvura, maererano nemitemo yekudya kweEstonia, inoumbwa nemvura yakajairwa, iyo inokurudzirwa kudyiwa kanenge 1,5-2 malita zuva rega rega, pamwe neiyo unsweetened green tea. Zvinwiwa zvinopisa, sezvikafu zvese, hazvigone kupihwa neshuga (shuga inotsiva inodzivirirwawo zvakanyanya). Kana iwe uchida kuti nzira yekuderedza uremu ive yakabudirira sezvinobvira iwe, haufaniri kuisa munyu zvigadzirwa. Mafuta ekuwedzera anorambidzwa zvakare: yemiriwo uye bota, margarine, nezvimwe.

Izvo zvinodikanwa kuti usiye tekinoroji zvakanyatsonaka kuitira kuti makirogiramu akarasika arege kudzokera kwauri, uye nehumwe huremu. Mumazuva mashoma ekutanga, zvinokurudzirwa kusadya chero shuga kana zvihwitsi. Vhiki mbiri mushure mekupera kwekudya kweEstonia, koriori yemukati yekudya haifanire kudarika 1600-1700 makorikori pazuva. Iye zvino zvinokurudzirwa kuita zvigadzirwa zveprotein nheyo yezvokudya (yakaderera-fat cottage cheese uye kefir, nyama yakaonda, hove uye hove). Makabhohaidhiretsi akadai sebuckwheat, mupunga, oat uye pearl bhari porridge, mabheri, michero nemiriwo zvichabatsira muviri kuwana simba rekubhadhara. Uyezve, kana iwe uchida kushandisa zvipo zvakasvibirira zvezvisikwa, zviite pakutanga kwezuva. Chikudya chamangwanani, kazhinji sezvinobvira, chinokurudzirwa nezviyo, uye kwemasikati uye kudya kwemanheru, zvigadzirwa zveprotein zvakaonda zvinofanira kusarudzwa.

Pamabikirwo, edza kufashaidza, kubika, kana kupfungaira. Usaise chikafu chako. Madiki mashoma emafuta emiriwo anogona kuwedzerwa kumasaladhi, asi kwete pasi pehutsinye hwekupisa kurapwa. Zvakare, mukati memazuva ese macalorie emukati, unogona kutenga akati wandei echingwa pazuva. Asi zvigadzirwa zveupfu (kunyangwe izvo zvisina shuga) zvichiri kuburitswa kubva muvhiki rechipiri rehupenyu hwekudya.

Menyu yekuEstonia yekudya

Kudya pane chikafu cheEstonia

Contraindications kune yekuEstonia chikafu

1. Vanhu vane chirwere chisingaperi kana hosha dzine chekuita nekushanda kwegwara rekudya havafanirwe kutevedzera chikafu cheEstonia.
2. Zvakare, zvinopesana nezvakateerana nehunhu hwevakadzi (nhumbu, kuyamwisa, kuenda kumwedzi).
3. Iwe haugone kuenda pane chikafu ichi neakawandisa malaise emuviri, kusagadzikana kwepfungwa, kusimba kwekuita nesimba uye kudzidziswa.
4. Mukadzi weEstonia haana kukodzera vanhu vari pasi pemakore gumi nemasere uye kune vanhu vakura.
5. Chero zvazvingaitika (kunyangwe kana zvinhu zviri pamusoro zvisina kukosha kwauri), zvinokurudzirwa kwazvo kubvunza nyanzvi usati watanga kuonda.

Zvakanakira chikafu cheEstonia

• Iwe haufanire kupedza nguva uchibika. Panzvimbo iyoyo, unogona kupa maawa akachengetedzwa kune zvimwe zviitiko zvine basa kwauri.
• Zvese zvekudya zvinopihwa pakudya zviripo uye zviri nyore kutenga.
• Zvinhu zvakasiyana zvinokuvadza zvichabudawo mumuviri pamwe chete nemvura, nekuda kwekubviswa kwezvikafu zvisina hutano uye munyu kubva mumenyu. Nekuda kwekuchenesa kwakadaro, nenzira, ndiyo nzvimbo yemudumbu inonyanya kurasika uremu. Nekudaro, kana iwe usinga farire mafuta anosimudzira muchiuno, iyi nzira ichave yako yekuponesa.

Kukanganisa kwekudya kweEstonia

• Nemhedzisiro yakanaka maererano nehuremu, zvakakosha kuti uzive kuti kudya kwacho kwakanyanyisa. Zvinotora simba rakawanda kuti ugone kudya chikafu chimwe mukati mezuva rese.
• Mukuwedzera, huwandu hwezvigadzirwa zvinobvumirwa hazvina kukura, uye izvi zvinokonzera kunzwa kwenzara. Kana wakambodya zvakawanda (izvo zvinowanzoitika kuvanhu vakawanda vakafuta), chiitiko ichi chisingafadzi hachikwanisi kukudarika.
• Nekuda kwechishoma chikafu chakabvumidzwa uye kurambidzwa kwakasimba, kutevera mitemo yekudya kweEstonia kunogona kuperekedzwa nekushaya simba, kuneta, matambudziko emanzwiro (kugara uchichinja mafungiro, kusava nehanya), kutemwa nemusoro, uye dzungu. Kana iwe uchinzwa izvi pauri, ita shuwa yekumisa iyo dhizeti kuti irege kukuvadza zvakakomba kumuviri. Chokwadi, nenzira iyi anongosheedzera kuti nzira yakasarudzwa yekudya haina kumukodzera zvachose.
• Izvo zvakakosha kwazvo kuti ubve mukudya nenzira kwayo, nekuti kukanganisa kunooneka mune chikafu-kunogona kupa chokwadi chekuti muviri unotya nekukurumidza unotanga kuunganidza chinouya chikafu mumafuta.

Kushandisazve chikafu cheEstonia

Kana iwe uchida kurasikirwa nemakirogiramu akawanda, unogona kutendeukira kune chikafu cheEstonia kuti ubatsirwezve mushure memwedzi mumwe kubva pazuva rapera. Asi izvi zvinogona kuitwa chete nehutano hwakanaka uye kusavapo kwematambudziko ehutano.