Kutsanya kudya, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 760 Kcal.

Kana iwe uchida kutaura zvakanaka kune mashoma mapaundi ekuwedzera, saka haufanire kutendeukira kune rubatsiro rweyakasimba nzira yekudzikisa uremu. Mazuva ekutsanya, ayo akawanda kwazvo, anokwanisa kushandura muviri: mapuroteni, makabhohaidhiretsi, mafuta, uye akabatanidzwa. Kunyanya kufarirwa mini-dhayeti pane buckwheat, kefir, maapuro, magaka, nyama dzakaonda kana hove. Nekuda kwekunyepedzera kwechikafu chakadai, zvichisvika pakununura 1-2 pavhiki, unogona kurasikirwa ne4-5 (uye kunyange zvimwe) makirogiramu pamwedzi pasina kusagadzikana uye kukuvara kwehutano.

Asi kana iwe ukashuva kukurumidza kushandurwa kwemuviri, unogona kutendeukira kune yakazara yekutsanya chikafu rubatsiro. Tinounza kwauri kutarisisa misiyano yeiyi nzira inogara mazuva matatu, mana, mashanu ne3. Sarudza iyo inotarisa kwauri uye rova ​​mugwagwa wemuviri mutete uye unoratidzika.

Kuburitsa zvinodiwa pakudya

Kudya kwekutsanya chirongwa chenguva pfupi chekudya, musimboti wekuderedza zvakanyanya macalorie ezvekudya, kudya zvakasikwa zvine mafuta uye zvine hutano zvekudya.

Nekudaro, kuti chikafu chinodzikisa chishande uye chiunze chete kubatsiro kumuviri nemuviri, unofanirwa kutanga waita zvinotevera:

- kuderedza kukosha kwekudya kwemazuva ese; izvi zvichagadzira kushomeka kwesimba uye kusundira maitiro ekudzikira uremu;

- kana uchishandisa chero zvigadzirwa uye zvinwiwa, iwe unofanirwa kuramba kuwedzera shuga, munyu, zvinonhuwira, sosi kwavari; Unogona kushandisa muto weremoni nemakwenzi akasiyana siyana kuita kuti chikafu chako chiwedzere kunakidza.

- zvakakosha kusabvisa zvachose chikafu kubva mukudya, umo mune nzvimbo yemahydrohydrate ari nyore;

- iwe unofanirwa kudya zvishoma (kazhinji, asi muzvikamu zvidiki); izvi zvinokutendera iwe kuti ikurumidze kukurumidza metabolism uye udzivise nguva dzekunzwa nzara;

- mazuva ese iwe unofanirwa kunwa yakachena isina-kabhoni mvura (kusvika 2 litita); unogona zvakare kuzvipuruzira nemishonga yemakwenzi uye yegirini isina zvinwiwa zvinotapira.

Kuburitsa mazuva matatu Kudya inzira yakanaka yekuwanazve chimiro chako mushure mezororo, kwete pasina mabiko anofadza. Ichi chirongwa chenguva pfupi chekudya chinokutendera iwe kuti usvike 2-3 kilograms uye uwanezve iyo yakarasika kupenya. Pazuva rekutanga rekudya, iwe unofanirwa kudya buckwheat, iyo, kuitira kuchengetedza zvimwe zvinobatsira zvinhu, zvinokurudzirwa kuti usazvibike, asi kuipisa nemvura inotanga kutanga manheru. Zvakakosha kudya anenge 250 g yezviyo izvi pazuva (huremu hunopihwa fomu yakaoma). Pazuva rechipiri, 500 g yehuku yefillet inobatwa mukuremekedzwa kukuru, iyo inofanirwa kudyiwa yakabikwa kana kubikwa. Chishoma chemagaka uye mashizha eletisi anofanirwa kushandiswa kukambani yenyama. Asi pazuva rechitatu iwe unofanirwa kunwa anosvika 1,5 litita ekefir ine mafuta ane 0-1%.

Kusvika pa4 kg yehuremu hwakawandisa inogona kurasikirwa uchishandisa kudya kwekutsanya kwenguva 4 zuva… Nzira iyi yakagadzirwa nenyanzvi yezvekudya ane chiremera Margarita Koroleva. Pazuva rega rega rekudya, iwe uchada zvinotevera zvigadzirwa: imwe yepakati mbatatisi, 100 g ye-low-fat kana yakaderera-fat-fat cottage cheese, 200 g yeganda isina ganda fillet, 2 makomkomere matsva uye anosvika 900 ml e-low-fat kefir.

5-zuva Kudya kwekutsanya kunobatsira muviri kutaura zvakanaka kune chepfu inokuvadza uye panguva imwe chete kurasikirwa nemakumi matatu emakirogiramu asina basa. Kwemazuva ese mashanu ekudya, iwe uchafanirwa kudya zvinotevera chikafu:

- 500 g yechizi yakaoma (sarudza yakaderera mafuta mhando uye isina kunyanyisa munyu);

- bhodhoro rewaini chena yakaoma (kana ukasanwa kana kusanwa doro panguva iyi, unogona kungonwa tii yakasvibira isina kutapira);

- kottage chizi ye zero kana yakaderera mafuta zvemukati (1 kg);

- 5 mazai ehuku akabikwa;

- maapuro mashanu emhando ipi neipi;

- 5 madomasi;

- 5 magaka.

Zvinokurudzirwa kutora seti imwechete yezvikafu zuva rega rega, zvakaenzana kugovera runyorwa rwuri pamusoro pamusoro pemazuva mashanu ekudya. Kana zvichidikanwa, chikafu chinogona kuwedzerwa negariki, hanyanisi, broccoli, chena kabichi, celery, dhiri, parsley uye mamwe maruva aunoda.

7-zuva chikafu chekutsanya chine huwandu hwakatowanda hwezvigadzirwa zvinotenderwa kushandiswa uye zvinokutendera kuti uite nzira yekurasikirwa nekureruka. Iye zvino unogona kudya nyama yakaonda, vinaigrette yemiriwo, borscht yezvinomera, chiduku chiduku che rye uye chingwa chakasviba, mukaka usina mafuta uye mukaka wakaoma.

Kuburitsa menyu yekudya

Mazuva matatu ekutsanya kudya menyu

1 zuva kwekudya kushanu tinoshandisa isina chinhu buckwheat porridge, kugadzirira kwayo isu tinoshandisa 5 g yezviyo zvakaoma.

2 zuva

Kudya kwemangwanani: yakabikwa chicken fillet (100 g); 2 matsva magaka.

Snack: 100 g yehuku yakabikwa fillet.

Kwekudya kwemasikati: yakabikwa huku fillet (100 g) uye lettuce.

Manheru snack: 100 g yehuku yakabikwa.

Kudya kwemanheru: 100 g yehuku yehuku yakabikwa; saladhi ye 1-2 makango, maruva uye lettuce mashizha.

3 zuva 5 nguva tinonwa 250 ml yekefir. Usati waenda kunorara, kana iwe uine nzara, iwe unogona zvakare kunwa kefir.

Menyu yemazuva mana ekutsanya kudya kwaMargarita Koroleva

Kudya kwemangwanani: girazi kefir.

Kudya kwemangwanani kwechipiri: yakabikwa mbatatisi.

Snack: girazi kefir.

Kwekudya kwemasikati: chikamu chehuku yakabikwa yehuku.

Manheru snack: 2 magaka.

Kudya kwemanheru: kottage chizi.

1-2 maawa usati warara, unogona kunwa imwe girazi kefir.

Mazuva mashanu ekutsanya kudya menyu

Kudya kwemangwanani: kottage chizi (100 g); mutsva cucumber nemishonga.

Snack: apuro.

Kwekudya kwemasikati: 100 g yekottage chizi (unogona nemishonga uye kabichi).

Manheru snack: tomato.

Kudya kwemanheru: 100 g yekisiki yakaoma; anosvika 150 ml yewaini kana green tii.

XNUMX-zuva rekutsanya menyu menyu

Muvhuro China

Kudya kwemangwanani: anenge 150 g yemuriwo vinaigrette; chimedu che rye kana chingwa chezviyo chakazara chingagare chakapukutwa nebhata hafu yegirazi remukaka une mafuta mashoma.

Snack: chimedu chechingwa che rye uye chakaderera-mafuta kottage chizi muhuwandu hwe100 g (unogona kugadzira sangweji kubva kune izvi zvinongedzo uye mwaka nemakoji ako aunofarira).

Kwekudya kwemasikati: ndiro ye borscht yemiriwo; chimedu chechingwa; 1-2 isiri-starchy miriwo.

Masikati snack: 100-150 g yehove dzakaonda, yakabikwa kana kubikwa; anenge 30 g yechingwa.

Kudya kwemanheru: 100 g chero pariji, yakabikwa mumvura; hafu yegirazi yemukaka wakaderera-mafuta; 30 g chingwa che rye.

Chipiri Chishanu

Kudya kwemangwanani: 100-150 g yeasina-starchy yemuriwo saladhi yakarungwa nemuto wemonimu uye mafuta emiriwo; yakabikwa huku zai.

Snack: inosvika 200 ml yemukaka wakaderera-mafuta; chimedu chechingwa che rye.

Kwekudya kwemasikati: ndiro ye borscht yemiriwo, yakabikwa isina kukangwa; kusvika ku 150 g yemiriwo vinaigrette; 100 g yenyama yakabikwa yakabikwa nechidimbu chechingwa nhema.

Masikati snack: 100 g ye zero fat cottage cheese.

Kudya kwemanheru: saladhi yemiriwo (100-150 g); chimedu chechingwa che rye; girazi remukaka wakaderera-mafuta.

Chitatu Mugovera

Kudya kwemangwanani: kusvika ku 130 g yemuriwo saladhi; chidimbu chiduku chesizi yakaoma; chimedu chechingwa che rye nebhotoro; 1 tsp huchi chaihwo.

Snack: 100 ml mukaka wakakora-mafuta uye chimedu chechingwa.

Kwekudya kwemasikati: ndiro ye borscht yemiriwo; 1-2 isiri-starchy miriwo; kusvika ku100 g yenyama yakabikwa kana yakabikwa ine chidimbu chechingwa che rye.

Masikati snack: kusvika ku150 g ye zero fat cottage cheese.

Kudya kwemanheru: anenge 150 g yemuriwo vinaigrette; chimedu chechingwa nhema (chine bhotela).

Svondo

Iye zvino unogona kudya chero chikafu, asi kuitira kuti macalorie zvemukati pazuva asapfuure mazana matanhatu emagetsi. Semamwe mazuva ese, edza kunamatira kumisimboti yezvikafu zvishoma.

Contraindications yekudya kwekutsanya

  1. Hazvibviri kutendeukira kukudya kwekutsanya kana kuwedzera kwezvirwere zvisingaperi, panguva yekurwara (kunyanya yerudzi rwehutachiona), uine hutano husina kunaka, kunzwa kushaya simba, chirwere cheshuga mellitus, kusashivirira kwega kune zvimwe zvezvakarongwa zvigadzirwa. .
  2. Zvakare, iwe haugone kuenda pakudya pamberi pegastritis, maronda, kukanganisika mune yebasa remudumbu.
  3. Mukuyaruka nekukwegura, panguva yekuzvitakura uye kuyamwisa, chikafu uye zororo zvinogona kushandiswa chete mushure mekubvunza chiremba.
  4. Ehe, kubvunza kwehunyanzvi hakuzove kwakanyanya mune chero chiitiko.

Zvakanakira kudya kwekutsanya

  • Kudya kwekutsanya kunokutendera iwe kurasikirwa mashoma mashoma ekuwedzera pasina marwadzo enzara, kudya chikafu chakaringana.
  • Mhando dzakasiyana dzemaitiro aya dzinokutendera kuti usarudze chikafu chakanyanya kukodzera, zvinoenderana nezvaunofarira kuravira uye zvinangwa zvinotevera.

Kukanganisa kwekudya kwekutsanya

  • Izvo hazvina kukodzera kune avo vanoda kurasikirwa nemapaundi akawanda.
  • Zvakare, chikonzero chekuramba kutevedzera chero yesarudzo dzekudya kwekutsanya chingave icho chokwadi chekuti iwe unofanirwa kudya zvishoma.
  • Uye vanhu vakabatikana (semuenzaniso, panguva yezuva rekushanda) havawanzo kupihwa mukana wekudya ese 2-3 maawa.

Kudzokorora kudzikisa kudya

Iwe unogona kushandisa kune 3-4-zuva rekudya sarudzo uine hutano hwakanaka mushure mekumbomira kweanenge mavhiki matatu. Uye kana iwe uchizopedza mazuva mashanu kana anopfuura pane chikafu, zvirinani kumirira mwedzi usati watangazve.

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