Kudya kwegumi neshanu, mavhiki maviri, -2 kg

Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.

Ivhareji yezuva nezuva koriori zvemukati ndeye 920 Kcal.

Iwe unoda here kuti uremu hurege kuva bvunzo yakaoma, asi mutambo-senge chiitiko? Muchiitiko ichi, chikafu chinonzi Gumi neshanu chakakukodzera. Mariri, zvigadzirwa zvezvikwata zvakasarudzika nemuvara. Kana iwe ukavaisa nenzira kwayo mukudya, semunyori weiyo nzira, wezvekudya zvinovaka muviri uye mutori wenhau Oleg Tern anogutsikana, unogona kudzikira uremu pasina kukuvadza hutano hwako. Chechishanu chivimbiso kwete chekungobvisa mapaundi anovengwa, asi zvakare kuchengetedza mhedzisiro inowanikwa (iyo, sezvamunoziva, inopihwa kune avo vakarasika huremu zvakanyanya kuoma pane kutaura kuonekana nemafuta emuviri).

Zvitanhatu zvekudya zvinodiwa

Zvese zvigadzirwa zvinosanganisirwa muSpot menyu ndezveimwe chaiyo color scheme. Kuita kuti kudya kubudirire sezvinobvira, penda mapepa ezvokudya muvara rakakodzera uye uasungirire panzvimbo yakakurumbira. Saka zvichava nyore uye zvakanyanya kunakidza kuti iwe unyore menyu. Zvinokosha kuziva kuti pakudya uku, unogona kuderedza uremu zvakanaka, uye nekukurumidza kuderedza uremu, uye kuchengetedza chimiro, uye kunyange zvishoma nezvishoma kuwedzera kilogiramu, kana zvichidikanwa.

Girinhi ruvara runozivisa hutano uye hutano hwakanaka. Inosanganisira howa, miriwo, miriwo yakasiyana-siyana (kana iwe uchida kuderedza uremu, zviri nani kuisa pfungwa pane zvigadzirwa zvisina starchy).

Tsvuku - izvi mapuroteni zvigadzirwa zvakadai senyama yakaonda, offal, cottage cheese, hove uye hove dzegungwa, mazai, nyemba.

К bhuruu ruvara runosanganisira zvinwiwa zvakasiyana siyana, zvinosanganisira mukaka uye mukaka unovava.

Orenji ruvara rune basa rezviyo zvakasiyana-siyana, rye chingwa, pasta uye zvimwe zvigadzirwa zveupfu zvakagadzirwa kubva durum gorosi, pamwe nembatatisi.

pasi yero michero yakasiyana uye ma berries ane mavara akanyorwa.

Kana iwe uchida kudzikira uremu, iwe unofanirwa kuronga kudya kwako nenzira yekuti pane nzvimbo yered, orenji, girini uye yero machipisi. Iyo yekufungidzira magetsi magetsi mune ino kesi ichaita seiyi.

Kudya kwemangwanani uye kwemasikati: matsvuku, orenji, girini uye bhuruu ma tag.

Masikati snack: 2-3 yero mavara (zvinoenderana nehuremu hwemuchero).

Kudya kwemanheru: tsvuku, orenji uye girini mavara.

Kubva pane zvinwiwa, zvinotenderwa kunwa majusi uye zvinwiwa zvemichero (kunyanya zvichangobva kusvinwa) isina kuwedzerwa shuga, pamwe nekofi isina chinhu uye dzakasiyana tii.

Uye zvakare, kamwe pasvondo, zvinotenderwa kubata izvo zvinonzi zigzag zvimwe - zviumburure nechero chikafu chaunofarira chaunorega kubva pane imwe nguva. Asi, kana iwe usiri kuda zvakanyanya kudzora maitiro ekudzora uremu, edza kuidya zvine mwero. Usanyanya kudya.

Nheyo dzakakosha dzekudya gumi neshanu dzinosanganisira kunwa zvinwiwa zvakakwana zuva rega rega, kudzivirira chikafu chakakangwa. Unogona kushandisa hushoma hwemafuta emuriwo sehembe yekupfeka. Zvinokurudzirwa kudya kana pazuva, pasina kutendeukira kuchikafu nguva pfupi usati warara. Imwe yekushandira inofanira kunge iri sehukuru hwechibhakera chako. Kana isu tikaratidzira chimiro ichi mumagiramu, kune iyo yakanaka bonde inenge iri zana nemakumi mashanu, uye yevarume - 150. Edza kupa kanenge kadiki shoma nguva kuzviitiko zvemitambo mazuva ese.

Kana iwe uchida kudzikira uremu nekukurumidza sezvazvinogona, iwe unogona kushandisa iyo yakajeka uremu chirongwa. Asi zvinokurudzirwa kuti usadye zvinoenderana nesisitimu ino kweanopfuura vhiki rimwe chete kana maviri. Muchiitiko ichi, iyo tsvuku tsvuku inofanirwa kuratidzwa nekuvapo kwehove dzakaonda, hove dzegungwa, yakaderera-mafuta kana yakaderera-mafuta cottage chizi (inosvika 5%), yakaonda nyama nemazai mune yako menyu. Girinhi ichaiswa mucherechedzo nemuriwo weruvara rwunoenderana, howa nemishonga. Michero uye michero isiri-ine starchy inofanirwa kusarudzwa sechinhu cheyellow chikafu. Uye yemablue tags, chete tii (kunyanya mint uye mimwe mishonga), kofi (isingasviki makapu maviri pazuva) uye, chokwadika, mvura yakachena inofanirwa kusiiwa mukudya.

Kana iwe uchitsvaga kukurumidza kurasikirwa uremu, ronga chikafu chako kuitira kuti mangwanani, masikati uye chisvusvuro zvive nemaviri matema machipisi uye rimwe rebhuruu uye rimwe dzvuku. Uye gadzira yemasikati tudyo kubva kune maviri kana matatu machena mavara.

Zvishoma nezvishoma wedzera huwandu hweanononoka makabhohaidhiretsi mukudya kwako (nekudzora mamwe marudzi ezvikafu) kuchengetedza hutano huripo. Uye kana iwe uchida kukwidza huremu, zvishoma nezvishoma wedzera mabhanana, mazambiringa, zvakabikwa zvinhu, yakaderera-mafuta maswiti kuchikafu uye chengetedza masimba. Usakanganwa kuti, sekureva kwenyanzvi, izvo zvakajairwa zviratidzo (zvekurema uye uremu) zvinoonekwa sekufamba (kumusoro / pasi) kwemuseve wezviyero zvisina kupfuura kilogiramu nehafu pavhiki.

Gumi nemashanu yekudya menyu

Kufungidzirwa kwekudya kwemazuva manomwe ekutapudza uremu pane gumi neshanu chikafu

Day 1

Kudya kwemangwanani: yakabikwa huku zai uye 2 madiki macob chibage.

Kwekudya kwemasikati: 2 matsva magaka.

Manheru snack: maapuloauce uye chimedu chesiki yakaoma (kunyanya yakaderera mafuta).

Kudya kwemanheru: chikamu chehove dzakabikwa; matsva kana akabikwa karoti; tii.

Day 2

Kudya kwemangwanani: yakabikwa kana kubikwa mupani isina kuwedzera bota huku zai; kabichi saladhi nemishonga yako yaunofarira.

Kwekudya kwemasikati: nyama yemombe yakabikwa nechena kabichi saladhi; girazi repineapple muto.

Masikati snack: akasiyana ma berries akasanganiswa mu blender, kana kungori mashoma maabriji.

Kudya kwemanheru: saladhi yematomatisi nyowani, feta cheese uye miriwo; girazi remichero yakaomeswa yemichero.

Day 3

Kudya kwemangwanani: kabichi yakabikwa nehuku yehuku; Herb tii.

Kwekudya kwemasikati: chimedu chehuku, yakabikwa kana yakabikwa; saladhi kubva kutsva kabichi uye pizi.

Manheru snack: apple uye sitirobheri puree.

Kudya kwemanheru: zvidimbu zvehuku fillet yakabikwa nemishonga; girazi reprune-based compote.

Day 4

Kudya kwemangwanani: eggplant yakabikwa mukambani yemidhi; yakaderera-mafuta granular koteji chizi; tii.

Kwekudya kwemasikati: huku yakabikwa kana yakabikwa; chena kabichi mune imwe shoma shoma girizi.

Manheru snack: maapuloauce uye girazi remuchero mutsva.

Kudya kwemanheru: mhodzi dzebhero dzakabikwa dzakadyiwa nezvikafu zvegungwa nemadomasi; green tea.

Day 5

Kudya kwemangwanani: huku yakabikwa nemadomasi nemapizi; michero chinwiwa.

Kwekudya kwemasikati: buckwheat ine stewed kana yakabikwa howa; chingwa chezviyo chose; girazi remuto wemaapuro.

Manheru snack: apple uye sitirobheni saladhi.

Kudya kwemanheru: chidimbu chehove yakabikwa yakabikwa; saladi yemakaroti uye radishes; decoction yemakwenzi.

Day 6

Kudya kwemangwanani: chikamu cheporoji ye oatmeal; yakabikwa huku zai uye dzimwe pizi dzakasvibira.

Kwekudya kwemasikati: yakabikwa nyama yemombe; chena kabichi saladhi; chimedu chechingwa; girazi remapricot compote.

Manheru snack: orenji.

Kudya kwemanheru: hove dzakabikwa nemishonga; tii.

Day 7

Kudya kwemangwanani: vinaigrette; imwe curd nechingwa.

Kwekudya kwemasikati: yakabikwa champignon pamwe nemuriwo saladhi; Prune compote.

Masikati snack: bheri saladhi, iyo inogona kupihwa neakaderera-mafuta yogati; muto wemazambiringa.

Kudya kwemanheru: chidimbu chenyama yakabikwa yetsuro; yakabikwa eggplant nemiriwo; tii.

Muenzaniso Kudya Kwekuchengetedza Kurema pane iyo Gumi neshanu Kudya

Kudya kwemangwanani: oatmeal kana buckwheat porridge; Vegetable Salad; chimedu chechingwa; kapu yetii kana kofi.

Kwekudya kwemasikati: hove dzakabikwa nemupunga wakabikwa; yakabereka miriwo yakasiyana; Girazi redomasi muto.

Manheru masikati snack: 2 maapuro madiki akabikwa kana matsva.

Kudya kwemanheru: nyama yakabikwa; mamwe magaka matsva; girazi kefir.

Contraindications echikafu gumi neshanu

Hazvina kukosha kuomerera pamitemo yegumi neshanu chete kana paine zvimwe zvirwere zvinoda chikafu chakakosha. Nekudaro, kunyangwe mune ino kesi, kana uchida, iwe unogona kugadzirisa maitiro iwe pachako mushure mekubvunzana kwakadzama nachiremba.

Zvakanakira chikafu chegumi neshanu

  1. Iko kusahadzika mukana weiyo Gumi neshanu Kudya ndeyekuti haidi kuregedza pane zvakawanda zvekudya. Izvi zvinotibvumidza kuidana kuti ine hutano hwakaringana system, iyo inogona kuteverwa kwenguva yakareba. Neichi chikonzero, vanachiremba vazhinji vanotsigira kurudziro yeiyi nzira.
  2. Kusiyana nezvimwe zvekudya zvakawanda, iyi haina kana zvinopesana.
  3. Iwo mavara anogona kutevedzwa kana paine chirwere chemoyo, chirwere cheshuga mellitus, kusagadzikana munzira yekugaya. Dumbu, sekutonga, rinoramba richishanda zvakajairika, pasina kupa kushushikana kusiri madikanwa kumoyo.
  4. Kubatsira kweiyi nzira ndiko kuita kwayo kwakawanda.
  5. Ugere paGumi neshanu, unogona kudzikisa huremu (zvakatsetseka kana nekukurumidza), uye chengetedza huremu, uye uwane makirogiramu kana uri mutete.

Kukanganisa kwekudya gumi nemashanu

  • Iko kusagadzikana kwekudya, uko kunova chigumbuso kune vamwe pakutanga kwekutevera maitiro, pamwe, kunogona kungodaidzwa kunzi kudikanwa kwekunzvera mumitemo yesisitimu zvakadzama.
  • Pakutanga, iwe uchafanirwa kutarisa zvinyorwa zvekutengesa nguva dzese kana uchigadzira mamenyu. Asi chinhu chikuru chishuwo chako. Zvirokwazvo munguva pfupi ichave tsika, uye iwe unogona nyore kuronga kudya kwako.

Kudzorerazve

Iwe unogona kunamatira kune gumi neshanu kudya chero huwandu hwenguva kana iwe uchinzwa zvakanaka. Ingochinja sarudzo.

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