Kudya kwemukaka wakavira, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 700 Kcal.

Kudya kunoenderana nekushandiswa kwezvakaviriswa zvigadzirwa zvemukaka zvinokutendera kuti uremerwe uremu pasina marwadzo enzara. Low-fat cottage cheese, kefir, yogurt, mukaka uye dzimwe shamwari dzakachena dzine zvishoma zvekoriori, zvinotorwa nyore nyore nemuviri uye zvinotibatsira kubvisa mapaundi asingadiwi.

Pane zvakawanda zvingasarudzwa zvekudya zvine mukaka zvakaviriswa. Iye zvino ngatitarisei ayo mashanu anozivikanwa matekiniki anogara kubva pamazuva matatu kusvika kumavhiki matatu. Zvichienderana nezvinangwa zvako uye kugona kwako, unogona kusarudza sarudzo inokodzera iwe zvakananga.

Mukaka wakasviba wekudya zvinodiwa

Yakaviriswa mukaka chikafu chekutanga inotora mazuva matatu kusvika mashanu. Maererano nemitemo yayo, zuva nezuva inobvumirwa kunwa kusvika 1,5 malita ekefir (isina-mafuta kana 1% mafuta) uye kudya kusvika 1 kg yemiriwo chero ipi zvayo (kunze kwembatatisi) yakachena, yakabikwa, yakabikwa kana chero imwe nzira. izvo hazvidi kuwedzerwa mafuta pakubika. Zvinokurudzirwa kudya zvishoma, uchironga kanenge kashanu pazuva.

Yakaviriswa mukaka chikafu chekutanga inogona kugara kubva pamazuva matatu kusvika pavhiki. Inotora chikafu chakafanana chezuva nezuva, icho chinosanganisira kefir, nyama isina mafuta kana hove, mukaka wakabikwa wakabikwa, chingwa chitema, kottage chizi, matomatisi matsva, mashizha esaradhi. Zvinokurudzirwa kudya kanomwe pazuva.

Zvakare kwenguva yemazuva 3-7 inoverengwa kudya nhamba 3… Kudya kunoenderana nenzira iyi kunosanganisira kefir kana yogati yepamba isina mafirita, cottage cheese isina mafuta, nyama yakaonda, maapuro, magaka, uye zviyo crisps. Kune 3 kudya kukuru. Inobvumirwa, kana iwe uchinzwa nzara, uye zvokudya zvekudya (iwe unogona kunwa girasi rekefir).

Substance yakaviriswa mukaka chikafu chisarudzo Nha. 4 mukuti vhiki imwe chete iwe unofanirwa kudya mukaka nemukaka wakaoma, pamwe chete nezvimwe zvigadzirwa zvakapfuma muprotein (hove yakaonda, mazai, nyama yakaonda). Uye mazuva ekutanga uye ekupedzisira ekudya, kuitira kushanda kwakanyanya, zvinokurudzirwa kuita mazuva ekuburitsa kunyanya pakefir kana pakefir nekottage cheese (zvechokwadi, mashoma emafuta emukati).

Sarudzo Nha. 5, iyo yakareba, asi panguva imwechete yakavimbika, inopa kudya katatu pazuva nemishonga yakadai sekottage cheese, kefir, chizi yakaoma, hove, nyama, michero yakasiyana-siyana isina-starchy nemiriwo. Kana kudya kwemasikati uye kudya kwemanheru kwakasiyana pano, ipapo kudya kwemangwanani kunogara kwakafanana uye kunosanganisira chingwa chezviyo nechidimbu chemafuta mashoma (kana cottage cheese) uye mukombe weti. Mushure mevhiki imwe, kana iwe uchida kuderedza uremu, ingodzokorora menyu zvakare (imwe vhiki imwe kusvika maviri). Inokurudzirwa kuramba chikafu mushure me18-19 pm.

Mune chero sarudzo yemukaka wakakodzwa, chikafu chemvura chinomiririrwa nemvura yakachena isina kabhoni, tii isina shuga (kunyanya green custard). Kana iri yemunyu, zviri nani kubvisa munyu muzvikafu zvinogara isingasviki vhiki. Mune marefu marathoni ekudya, nguva nenguva, zvirinani kuisa munyu madhishi zvishoma, nekuti zvine mwero, munyu uchiri kudikanwa kuti muviri ushande zvakajairika.

Nezvekurasikirwa kwehuremu, zvichienderana nesarudzo yakasarudzwa, unogona kurasikirwa kubva pa2 kusvika ku10 (kana kunyange kupfuura) makirogiramu. Kana iwe ukawana mhedzisiro yaunoda kare, ingomira chikafu, uchichinjika zvakanaka kukudya kwakadzikama, uchirangarira kuisa zvigadzirwa zvemukaka wakaviriswa mukudya kwako kwemashure. Usakanganwa nezvemitambo, panguva uye mushure mekudya kwemukaka wakaviriswa. Izvi zvichabatsira kuwana kwete chete slim, asiwo inoyevedza toned muviri.

Yakaviriswa mukaka chikafu menyu

Muenzaniso weyakaviriswa mukaka chikafu chikafu 1

Chisvusvuro chemangwanani: 300 g ye cucumber-tomato saladhi yakarungwa nehuwandu hushoma hwezvigadzirwa zvemukaka zvinobvumirwa; girazi rekefir.

Snack: girazi kefir.

Zvokudya zvemasikati: 300 g ye zucchini yakabikwa, eggplant uye bell pepper mukambani yemashizha; kefir (girazi).

Masikati snack: 200 ml yekefiriti.

Kudya: white kabichi saladi (inenge 300 g) necucumber, bell pepper uye karoti; girazi rekefir.

chitsamba… Usati waenda kunorara, kana uchinzwa nzara, unogona kunwa inosvika mazana maviri emamirimita ekefir.

Muenzaniso weyakaviriswa mukaka chikafu chikafu 2

Kudya kwemangwanani: chingwa chitsvuku muchimiro che2 toast; hafu yegirazi kefir.

Kwekudya kwemasikati: 200-250 g yenyama yakabikwa yakabikwa kana hove ine mafuta mashoma; nyanya nyanya; mukaka wakabikwa wakabikwa (100-150 ml).

Manheru masikati snack: chingwa nhema muchimiro che2 toast; 20 g mashoma mafuta emukrimu wakasviba uye cucumber nyowani.

Kudya kwemanheru: 100 g yakaderera-mafuta curd mukambani yeti letisi nemashizha.

Muenzaniso weyakaviriswa mukaka chikafu chikafu 3

Kudya kwemangwanani: joketi, izvo zvinoriumba zviri 200 ml ye kefir (yogati), apple yakatswinywa (yeshanduko, inogona kutsiviwa nechimwe chibereko chisiri che starchy), chipunu cheuchi chaihwo.

Kwekudya kwemasikati: chikamu chekefir okroshka, magaka, miriwo; Chingwa chezviyo.

Kudya kwemanheru: 100 g yekottage chizi mukambani yemakwenzi akachekwa, pamwe ne50 g yemafuta ane mafuta mashoma (unogona kutsiva nekacheka kenyama).

Yakaviriswa mukaka chikafu menyu nhamba 4 kwevhiki

Day 1 - kuburitsa, uko kunogona kuitwa nenzira mbiri:

1. Inwa 1 litre yepasi-mafuta kefir pazuva. Inwa anenge mazana maviri emamiriyoni ekefir maawa ese 200-2.

2. Kune 5-6 yekugamuchira, neimwe nzira inwa hafu yetita kefir uye udye 500 g yeakaderera-mafuta curd.

Day 2

Kudya kwemangwanani: zai rakadzika uye girazi remukaka kana kefir.

Kudya kwemasikati: mbiya diki yemuto wembatatisi (iyo mbatatisi inofanira kubviswa isati yashandiswa); yakaonda nyama yakabikwa kana yakabikwa (ingangoita 100 g), chimedu chechingwa chine gramu makumi matatu; girazi remichero kana michero yakaomeswa compote.

Manheru snack: orenji.

Kudya kwemanheru: 100 g yekottage chizi ine 1-2 tsp. zvishoma zvine mafuta anovava kirimu.

Day 3

Kudya kwemangwanani: yakaoma chizi (inosvika 50 g) nechinwiwa chako chaunofarira chisina kupisa.

Zvokudya zvemasikati: 250 ml hove soup pasina mbatatisi; 100-150 g yehove yakaonda yakabikwa (somuenzaniso, unogona kubika crucian carp kana pike); tomato uye cucumber saladhi; chimedu chechingwa chitema.

Manheru snack: girazi remafuta ane mafuta mashoma.

Kudya kwemanheru: apple uye kefir (200 ml).

Day 4

Kudya kwemangwanani: mazai akachekwa kubva kune rimwe zai, mauri unogona kukora 20-30 g yechizi kana kungoidya nekuruma (panzvimbo yemazai akatsemurwa, unogona kubika zai).

Zvokudya zvemasikati: girasi yehuku yakaderera-mafuta; anenge 150 g yehuku yakabikwa kana nyama yemombe; chidimbu chechingwa chakasviba uye girasi remichero compote kana juice itsva.

Masikati snack: apuro kana orenji.

Kudya kwemanheru: 100 g yekottage cheese; kusvika pamamirimita mazana maviri egati kana kefir.

Day 5

Kudya kwemangwanani: kottage cheese casserole (ingangoita 100 g) pamwe nekuwedzeredzwa kwemichero yaunofarira; kefir kana mukaka (1 girazi).

Kwekudya kwemasikati: yakaderera-mafuta nyama muto nemakwenzi (200-250 ml); nyama yakabikwa yakabikwa (150 g); chingwa nhema (30 g); madomasi kana cucumber.

Masikati snack: 200 ml yekefiriti.

Kudya kwemanheru: 100 g yekottage chizi uye girazi rekefir kana yogati.

Day 6

Kudya kwemangwanani: 100 g yeshizi yakaoma ine mafuta ane zvemukati kwete anopfuura 40%; Kofi yetii.

Zvokudya zvemasikati: sopu yakaderera-mafuta (250 ml); 100 g yechiropa chemombe yakabikwa kana yakabikwa; cucumber kana tomato kana radishes shoma; chimedu chechingwa chitema.

Masikati snack: yogati kana kefir (girazi).

Kudya kwemanheru: zvishoma zvine mafuta zvakaoma chizi (40-50 g) kana kottage chizi; zai rakabikwa uye girazi rekefir.

Day 7 - kuburitsa zvakafanana nezuva rekutanga.

Yakaviriswa mukaka chikafu menyu nhamba 5

Kudya kwemangwanani kwakafanana mazuva ese: chingwa chezviyo chine mafuta mashoma-chese kana curd netii.

Muvhuro

Kwekudya kwemasikati: girazi rekefir uye maapuro maviri.

Kudya kwemanheru: 120-130 g yekottage chizi; 2 magaka; yakabikwa kana yakakangwa huku yezai mune yakaoma yakaoma pani.

Chipiri

Kwekudya kwemasikati: 200 g yehuku yehuku yakabikwa; mamwe magaka matsva.

Kudya kwemanheru: 120 g ye curd uye girazi re yoghurt inogadzirwa pasina mafirita

Chitatu

Kwekudya kwemasikati: 100 g yemafuta mashoma akaomeswa chizi uye apuro hombe, nyowani kana kubikwa.

Kudya kwemanheru: 2 mazai akabikwa; 200 g yemuriwo waunofarira wakasvibira.

China

Kwekudya kwemasikati: anenge 200 g yehove, yakabikwa nemiriwo; mamwe magaka matsva.

Kudya kwemanheru: saladhi ye50 g yeakaonda veal fillet, 1 yakabikwa chicken zai nemiriwo (chero, kunze kwembatatisi).

Chishanu

Kwekudya kwemasikati: kottage chizi (120-130 g) mukambani yeorenji.

Kudya kwemanheru: 100 g yemafuta ane mafuta mashoma; yai yakabikwa; mashoma radishes.

Mugovera

Kwekudya kwemasikati: 2 maapuro uye girazi kefir.

Kudya kwemanheru: 200 ml yekefir uye nezve 120 g yekottage chizi.

Svondo

Kwekudya kwemasikati: 100 g yehuku yehuku yakabikwa uye 1-2 magaka matsva.

Kudya kwemanheru: 100 g yepashoma mafuta chizi uye mashoma radishes.

Kupesana kwechikafu chemukaka chakaviriswa

  • Hapana vhezheni yechikafu chemukaka chakaviriswa chinogona kutevedzwa panguva yekuwedzera kwezvirwere zvisingaperi, kunyanya izvo zvinokanganisa dumbu remudumbu.
  • Zvirwere zvine chekuita neitsvo zvinoshandawo zviri panjodzi. Cottage chizi, iyo yakakwira mukudya, inogona kuwandisa itsvo nekuda kwehuwandu hwayo hweprotein uye, nekudaro, inokonzeresa matambudziko ehutano.
  • Zvakare, hazvikurudzirwi kugara pakudya kwakaviriswa mukaka kune vakadzi vane nhumbu, panguva yekuyamwa uye mukuyaruka (zvirinani, pasina kubvunza nyanzvi inokwanisa).
  • Ehe, iwe haugone kutendeukira kune iyi nzira yemazuva ano yemuviri kuti ubatsirwe kana paine kusashivirira kune chero mhando yechigadzirwa chinoshandiswa mukudya.

Zvakanakira chikafu chakaviriswa chemukaka

  1. Nekuda kwekuwanda kwezvikafu zveprotein mune dzakawanda nzira dzekudya, kuonda kunopfuura pasina nzara kurwadziwa uye kwakanyanya kusagadzikana.
  2. Semutemo, makirogiramu anoenda pasina kumanikidza huremu kutarisana nehukama hwakadai sekushaya simba, kusava nehanya, kushanduka kwemamiriro, kuwedzera kuneta, nezvimwe
  3. Kutaura pamusoro pezvakanakira nzira yekushandura mukaka wakaviriswa, munhu haagoni kukundikana kutaura zvikomborero zvezvokudya zvinobatanidzwa mairi. Kefir, cottage cheese, mukaka uye zvimwe zvigadzirwa zvemukaka zvine mishonga inobatwa nyore nyore nemuviri. Naizvozvo, mamiriro akasikirwa kuti anyanyogadzikana kugaya chikafu. Muviri wakafumiswa ne organic components, uye intestinal motility inovandudzwa.
  4. Zvigadzirwa zvemukaka zvakaviriswa zvine simba rekusimbisa hutano, kuwedzera dziviriro yemuviri, uye zvakare kuve nekudzikamisa mhedzisiro pane tsinga system (kuita kuti hunyanzvi huve nyore kutevera mupfungwa).
  5. Nekuda kweiyo calcium zvirimo, chimiro chemapfupa uye mhasuru zvakasimbiswa, izvo zvinokutendera iwe kutamba mitambo pasina matambudziko. Naizvozvo, hunyanzvi uhu, sekutonga, hwakakodzera kunyangwe kune vatambi vehunyanzvi mune chiitiko chekuti pavanoda kurasikirwa nemaviri emakirogiramu.

Kukanganisa kwekudya kwakaviriswa kwemukaka

  • Pakati pekukanganisa kwekudya kwemukaka wakaviriswa (kunyanya ayo marefu-marefu), zvakakosha kujekesa chokwadi chekuti mukaka uye mukaka wakavira unogona kuneta zvekuti vanhu havapedze zvavakatanga.
  • Dzimwe nguva zvinonetsa kuti chikafu chipiwe kune vanoda zvihwitsi, izvo zvinorambidzwa zvachose pairi.
  • Zvakare, vazhinji havagone kubata nzira yemukaka yakaviriswa nekuda kwekushomeka kwemakabohydrate akaomesesa ari muzviyo mumenu yayo.
  • Kunyangwe nekushandisa kwenguva yakareba, chikafu chemukaka chakaviriswa, nekuda kwekushandisa kefir mukati mayo, chinogona kukonzera kusagadzikana, kunoratidzwa nekutinhira mudumbu kana kugaya.

Kuitazve chikafu chakaviriswa chemukaka

Kana iwe uchida kudzikira huremu hwakasimba uye uchinzwa zvakanaka, sarudzo yemukaka wakakora chikafu chinogara kusvika svondo rimwe chete chinogona kudzokororwa mwedzi wapera. Kana iwe waita zvaunogona kwenguva yakareba, hazvikurudzirwe kutsvaga rubatsiro kubva kuiyi nzira kweinenge 2-2,5 mwedzi.

Leave a Reply