Kudya kwehove, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 830 Kcal.

Kudya kwehove zvinobudirira kunorwa nekuwedzera mapaundi uye kunatsiridza mashandiro emuviri. Pane sarudzo dzakasiyana dzehove uremu, sarudza wega iyo yaunonyanya kufarira uye yakakunakira iwe.

Madzitateguru edu akaonga mabhenefiti ehove mazana emakore apfuura, uye kubva ipapo kwakauya yechinyakare inosungirwa "zuva rehove" revhiki, rakarongedzwa nenzvimbo dzese dzekudyira.

Hove chikafu chinodiwa

Kana iyo nguva yekudzikira uremu isina kuomarara, zvinokwanisika kuzvidzora kumazuva ekutsanya nekushandisa kwehove. Idzi mini-kudya kwakakodzera kutungamira pakati padzo nzira dzakafanana. Hove yehove chinhu chakakosha chikafu chikafu icho, chinozadza muviri wedu nezvinhu zvakawanda zvinobatsira, zvinobatsira mukubudirira uye hunyoro kuonda. Kuburitsa mazuva ehove zvakasiyana. Chero sarudzo yekudzikisa yaunoda, zviri nani kusarudza mhando dzehove dzakaonda. Hake, pike, perch, capelin, crucian carp, pike perch, cod, pollock, blue whiting, pollock isarudzo dzakanaka.

В zuva rekutsanya pahove dzakabikwa iwe unofanirwa kudya magiramu 600-650 ehove yakabikwa kwekudya shanu. Izvo hazvikurudzirwe kuisa munyu hove, uye zvakare haina kukodzera kuwedzera chero zvinonhuwira kwazviri. Rangarira kunwa rinenge rimwe chete nehafu litita remvura yakangomira zuva nezuva.

Unogona kubata uye zuva rekutsanya pane hove dzehove nemiriwo, ingori musanganiswa wakakwana wezvigadzirwa. Paunosarudza hove, munyaya iyi zvinokurudzirwa kugara pane pike perch. Asi izvi hazvina kukosha, unogona kudya chero hove dzine mafuta mashoma. Kudya kwezuva rino kunosanganisira 400 magiramu ehove fillet uye 600 magiramu emiriwo (inogona kudyiwa mbishi, stewed kana steamed). Iwe unogona kuwedzera mafuta mashoma kune miriwo yakasvibirira; mafuta omuorivhi ndiyo yakanakisisa sarudzo. Kana iwe ukaisa miriwo pakupisa kurapwa, zviri nani kuramba mafuta. Chinonyanya kukosha miriwo yakadai semakabheji, matomatisi, magaka, radishes, karoti. Mbatata, nekuda kwekuwanda kwe starch mavari, hazvina kukodzera kudya nhasi. Iwe unogonawo kushandisa mashizha akasiyana-siyana.

Kumwe kuburitsa kwakakurumbira kuri hove nezai zuva rekutsanya, iyo yaunoda kudya 400 g yehove fillet, 3 mazai ehuku, hafu orenji uye chikamu chemiriwo isiri-starchy saladi inorema 200-300 gramu.

Kana iwe uchida kottage chizi, unogona kuburutsa pairi zvakare. Hove uye curd kuburitsa zuva inotora kushandiswa kwema 300 gramu emafuta-asina mafuta (akazara, 1%) kottage chizi uye 400 g yehove dzinobatanidzwa.

pakati hove nemukaka unovava mazuva kuonda nekushandisa iyo yogati kunozivikanwawo. Asi pakuburitsa, iyo yoghurt isina mafuta mashoma chete ndiyo inokodzera uye zvinosarudzika yekuzvigadzirira kwayo. Tinodya magiramu mazana mana ehove (yakabikwa kana kubikwa) pazuva uye tinonwa anenge mamirilita mazana mashanu e yogati. Iwe unogona kutsiva yogati nemafuta mashoma kefir.

Kune zvakare inokosha zuva rekutsanya hove kune vakadzi vane nhumbu… Zvisinei, kuibata, hazvidi kuti umirire mwana. Chero ani zvake anogona kuburutsa nenzira iyi. Pano chikafu chinofanira kunge chiine mazana matatu magiramu ehove dzehove uye magiramu mazana matatu emichero nemiriwo (kunyanya isiri starchy).

Kwemazuva ese ataurwa ekutsanya, zvidimbu zvidimbu zvinokurudzirwa zvakare. Kana iwe ukaita kuburitsa kwakadaro zvakarongeka, rimwe kana maviri mazuva pasvondo, mhedzisiro yacho inogona kubata kwazvo. Maererano neongororo, mumwedzi, vanhu vazhinji, nekuda kwekuburitsa, vakarasikirwa kusvika pamashanu mapaundi.

Kana iwe uchida kudzikira uremu zvakanyanya uye nekukurumidza, unogona kuyedza hove-based chikafu. Imwe yepfupi ndeye hove yekudya kwemazuva matatu… Zvokudya zvake zvezuva nezuva magiramu mazana mashanu ehove dzakabikwa pasina kuwedzera munyu mukudya kushanu. Uyewo, kudya kwega kwega kunofanira kusanganisira chikamu chiduku chemiriwo saladhi (tinoshandisa makomkomere, white cabbage, tomate). Sezvo mutemo, 500-2 makirogiramu asingakoshi anotiza kubva mumuviri mumazuva ano. Kana iwe uchinzwa zvakanaka uye uchida kuderedza huremu hushoma, unogona kuwedzera nzira iyi kusvika kumazuva mashanu.

3-5 makirogiramu ehuremu hwakawandisa anobatsira iwe kurasikirwa kudya kwehove vhiki nevhiki… Pairi mazuva ese, unofanirwa kutora magiramu mazana matanhatu ehove yakabikwa (600 gramu pane yega yega chikafu), isina-starchy miriwo uye kusvika kumagiramu mazana matatu emafuta ane mafuta mashoma. Zvinokurudzirwa kudya kanokwana kana pazuva.

Yakakurumbira uye kudya kwemazuva gumi ehove… Munguva iyi, unogona kurasikirwa kusvika pamazana matanhatu nematanhatu emakirogiramu emafuta ekutsigisa. Chinhu chakasarudzika chehunyanzvi ichi ndechekuti chakakamurwa kuita chikafu chakawanda. Inokurudzirwawo kuchengetedza yakasarudzika hutongi hutongi. Hwaro hwekudya, kuwedzera kune hove, ndeye isiri-starchy miriwo, mazai ehuku, yakaderera-mafuta kottage chizi, yogati. Yakatsanangurwa zvakadzama mumenu yekudya.

Imwe nzira inoshanda yekudzikisa huremu ndeye hollywood hove yekudya… Zvinozivikanwa kuti Victoria Beckham naEva Longoria vakatendeukira kwaari kuti vabatsirwe. Unogona kuenderera nehunyanzvi uhu kusvika mazuva gumi. Kwezuva rimwe chete, zvakakosha kudya, uchigovana muzvikamu zvishanu, mazai maviri akabikwa, 10 makapu emafuta ane mafuta mashoma, 2 g yehove dzakaonda, 2 michero isiri-starchy uye 700-2 magiramu esaradhi yemuriwo (matomatisi, magaka kabichi inokurudzirwa).

Nutritionists vanopa zano kushandisa zvigadzirwa zvehove mukubika, kubikwa kana chero imwe fomu, iyo isingade kuwedzera mafuta nemafuta. Zvinonyanya kukosha, hongu, kusarudza hove itsva. Hove zvechokwadi ine kunhuhwirira kwakasiyana, asi haifanirwe kunge yakanyanya kuomarara kana kusafadza. Hapana nyaya iyo pulp yehove inofanira kunge ine kusununguka. Cheki inotevera inogona kuitwa. Dzvanya pane fillet yehove nemunwe wako. Kana yakakurumidza kudzorera chimiro chayo, zvichida hove dzakanaka. Kana pane dent yakasara, chigadzirwa chakadaro chinofanira kuraswa. Ruvara rwehove nyama inogona kusiyana zvichienderana nemhando. Inogona kushanduka, tsvuku-orenji, tsvuku ine pink tint, asi kwete yegirini kana yero. Kana iwe ukatenga hove yose, teerera kune magill ayo, ruvara rwavo harufaniri kucheneruka. Iva nechokwadi chokuti mbabvu dzinoramba dzichienderana ne pulp. Kana iwe usiri kuzokurumidza kubika hove, inofanira kutumirwa kufiriji kana chando. Muchiitiko chekutanga, hove dzinogona kuchengetwa kwemazuva mashoma, uye hove dzinogona kuchengetwa mufiriji kwemwedzi inoverengeka.

Hove yekudya menyu

Kudya kwezuva rekutsanya pahove yakabikwa

Kwezvikafu zvishanu, zvakarongedzwa panenge nguva nenguva, zvinodya zvinosvika 5 g yehove yakabikwa (semuenzaniso, hake).

Kutsanya zuva rekudya pane hove tsvuku

Kudya kwemangwanani: 100 g yehove dzvuku.

Snack: green apple.

Zvokudya zvemasikati: 100 g yehove tsvuku uye cucumber-tomato saladi.

Manheru snack: orenji.

Kudya kwemanheru: 100 g yehove dzvuku.

Kutsanya kudya kwezuva pahove nemiriwo

Kudya kwemangwanani: 100 g yehove yakabikwa kana yakabikwa; kabichi uye cucumber saladhi (150 g).

Snack: nyanya nyanya.

Kwekudya kwemasikati: hove yakabikwa (100 g) uye cucumber.

Manheru snack: yakabikwa hove fillet (100 g) uye bhero mhiripiri.

Kudya kwemanheru: 100 g yehove (kubika pasina mafuta).

Kwemanheru kechipiri: yemuriwo saladhi (150 g).

Kutsanya zuva rekudya pahove nemazai

Kudya kwemangwanani: 2 mazai akabikwa uye hafu yeorenji.

Snack: isina-starchy yemiriwo saladhi.

Kwekudya kwemasikati: 200 g yehove dzakapetwa, yakabikwa kana kubikwa.

Manheru snack: mukombe wekusanganiswa wechero mishonga.

Kudya kwemanheru: 200 g yeiyo yakabikwa pollock kana imwe hove ine mafuta mashoma; zai rakabikwa kana rakakangwa risina mafuta.

Kutsanya kwezuva zuva muhove uye kottage chizi

Kudya kwemangwanani: 180-200 g yakaderera-mafuta curd; green tea.

Chisvusvuro chechipiri: rosehip muto.

Kwekudya kwemasikati: 200 g yeabheki perch fillet.

Masikati snack: yakaderera-mafuta cottage chizi (100 g).

Kudya kwemanheru: 200 g yehove dzakaonda, dzakabikwa kana kubikwa; kapu yetii.

Kutsanya kwezuva zuva muhove uye yogati

Panofanira kuve nezvikafu zvishanu zvakafanana, imwe neimwe iine 80-90 g yefillets yehove dzakabikwa kana dzakapiswa uye 100 ml yeiyo yogati isina chinhu.

Kudya kwezuva rekutsanya pahove dzevakadzi vane nhumbu

Kudya kwemangwanani: 100 g yehove yakabikwa uye hafu nyanya nyowani.

Snack: 2 madiki tangerines.

Kwekudya kwemasikati: 100 g yehove dzakabikwa.

Manheru masikati snack: hafu yemagaka.

Kudya kwemanheru: hove yakabikwa kana yakabikwa (100 g).

Chirairo chechipiri: apuro.

Kudya kwekudya kwemazuva matatu ehove

Day 1

Kudya kwemangwanani: yai rakabikwa; kiwi kana matamba; girazi remuchero uchangobva kusvinwa kana muto wemuriwo.

Zvokudya zvemasikati: ndiro yepasi-fat yemiriwo sopu; kubika hake kana pike (250 g); saladhi yemagaka, radish, karoti, miriwo.

Masikati snack: kefir (1 girazi); pomegranati kana chimwe chibereko chisina starch.

Kudya kwemanheru: yakabikwa miriwo; 2 tbsp. l. yakaderera-mafuta curd; green tea.

Day 2

Kudya kwemangwanani: oatmeal yakabikwa mumvura (unogona kuwedzera nzungu shoma uye mukaka); girazi remuto wemichero.

Kwekudya kwemasikati: mbiya yemuto wehove; kabichi uye cucumber saladi; girazi chero muto.

Masikati masikati: kusvika ku200 g ye-low-fat curd; green tea.

Kudya kwemanheru: miriwo yakakangwa; chero muchero usiri-starchy; 200 ml yepasi-mafuta kefir.

Day 3

Kudya kwemangwanani: sapazuva rekutanga rekudya.

Kwekudya kwemasikati: mbiya yemuto usina kuibva wemuriwo; yakaoma chizi kusvika 50 g.

Masikati masikati: girazi kefir; apuro kana orenji.

Kudya kwemanheru: chidimbu chekodhi yekodhi kana pollock; mimwe miriwo yemwaka; 2-3 st. l. mupunga (zvimwe brown kana steamed) nedhiri neparsley; girazi chero muto.

Kudya kwezuva nezuva kweMazuva manomwe Ehove Kudya

Kudya kwemangwanani: yai rakabikwa; green tea.

Kudya kwemangwanani kwechipiri: 200 g yehove hove, yakabikwa kana yakabikwa; cucumber; girazi remaminerari emvura.

Kwekudya kwemasikati: 200 g yehove yakabikwa nenzira chero ipi zvayo isina mafuta; saradhi yemiriwo yakasvibirira, isina kusaswa nemafuta emiriwo kana ichangobva kusvinwa muto wemoni yakaderera-mafuta kana yakaderera-mafuta koteji chizi (150 g); green tea.

Kudya kwemanheru: hove yakabikwa (200 g); wemagaka uye madomasi saladi; 100-150 g isina mafuta-kottage chizi uye tii.

Kugoverwa kwezuva nezuva kwemazuva gumi ekudya kwehove

Kudya kwemangwanani: mazai akabikwa (1-2 pcs.); girazi reiyo isina yogati kana yakaderera-mafuta kefir.

Mushure memaminitsi makumi maviri: orenji kana damba.

Mushure memimwe maminetsi gumi nemashanu: mukombe weiyo green tea

Snack: hove yakabikwa (200 g).

Mushure memaminetsi gumi nemashanu kusvika makumi maviri neshanu: Shandira chero miriwo ine mashizha.

Nguva pfupi masikati asati asvika: 2 magirazi emvura inodziya.

Kwekudya kwemasikati: anosvika 250 g yehove yakabikwa kana yakabikwa (kana hove dzegungwa).

Mushure memaminitsi gumi nemashanu: saradhi yeiyo chero isiri-starchy miriwo.

Masikati snack: girazi reiyo isina yogati kana 2 tbsp. l. yakaderera-mafuta koteji chizi.

Nguva pfupi tisati tadya: 2 magirazi emvura inodziya.

Kudya kwemanheru: anosvika 250 g yehove dzinobikwa (kana chero hove dzegungwa) dzakabikwa pasina mafuta.

Mushure memaminetsi gumi nemashanu kusvika makumi maviri neshanu: yemiriwo isiri-starchy saradhi, iyo inogona kurungwa neiyo shoma shoma yechisikigo yogati isina kugadzirwa.

Hollywood Hove Kudya Kwezuva nezuva Kudya

Kudya kwemangwanani: 2 mazai akabikwa; girazi remafuta mashoma kana 1% kefir; chibereko chidiki chisina starch kana chitsama chemabriji.

Kudya kwemangwanani kwechipiri: 250 g yehove (bika pasina kuwedzera mafuta); 200 g saladi yemiriwo isiri-starchy; chero maranjisi.

Kwekudya kwemasikati: 250 g yehove yakabikwa; madomasi, magaka kana mumwewo muriwo usina starch.

Manheru masikati tudyo: girazi re zero yogati kana kefir (inogona kutsiviwa nematafura mashoma epasi-emafuta cottage cheese).

Kudya kwemanheru: kutevedzera masikati.

Contraindications yeiyo hove yekudya

  • Kunyangwe paine akasiyana menyu uye akazara menyu, hazvibviri kuteedzera kune hove yekudya kana chirwere chisingaperi chichiwedzera, hosha dzechiropa, maronda, kusashivirira kune chero chigadzirwa, kuwanda kwese.
  • Zvakare, hazvikurudzirwe kugara pakudya kwehove panguva yekuzvitakura kana lactation (kunze kwemazuva ekutsanya, asi mushure mekutanga kutaurirana nachiremba). Zvinonyanya kukosha kune vakadzi mumamiriro ezvinhu akadaro kunyatsosarudza hove dzekudzikisa. Semuenzaniso, mercury iripo mune trout nyama, saka iwe unofanirwa kudzivisa hove dzakadaro.

Zvakanakira chikafu chehove

  1. Hove, kunyanya hove dzemumakungwa uye dzegungwa, ine huwandu hwakawanda hwezvinhu zvine hutano pahunhu hwevanhu: mavitamini A, D, PP, boka B, ayodini, calcium, magnesium, sodium, phosphorus, potasium, iron, bromine, sarufa. , fluorine, zinc, selenium, manganese, cobalt, molybdenum. Uye zvakare, senge nyama yehuku, hove inozvirumbidza zvine huwandu hwakawanda hweprotein chaiyo, iyo inonwiswa zviri nyore nemuviri wedu. Hove inopawo muviri neese maamino acids anodiwa pakushanda kwayo. Mafuta akakosha kwazvo kubva kumafuta ehove, omega 3 uye omega 6, muviri wedu unozarawo zvakakwana. Iwo ndiwo mabhuroko ekuvaka eiyo membreni yemasero ehuropi. Kutenda phosphorus - iyo element yesimba - yedu system yenjodzi inoshanda mushe, kugona kunowedzera, kuneta kunobviswa. Iodine inobatsira pamagumo endocrine, inosimudzira gland yegland.
  2. Imwe bhenefiti yehove yemuviri wemunhu inoratidzwa mune zvinotevera:

    - kuwanda kweropa kwakajairwa;

    - mwero wecholesterol unoderera, njodzi yekuvandudza atherosclerosis yakaderedzwa;

    - kuwedzera kwehupenyu;

    - kugadzirisa mamiriro uye kutaridzika kwebvudzi, zvipikiri, ganda;

    - kusimbisa mapfupa nemeno;

    - normalization metabolic pezvakaitwa;

    - kusimbisa moyo nemidziyo yeropa uye kudzivirira zvirwere zvinozvikanganisa.

  3. Kudya kwehove kunofadza avo vari kurasikirwa nehuremu nekudya kwakanaka. Hazvigoneki kuti iwe unoda kurega kosi yekudya. Kutenda kune dzakasiyana siyana nzira dzeshanduko yehove, munhu wese anogona kusarudza yakanyanya kunaka sarudzo yavo.
  4. Hove inozivikanwa sechinhu chechisikigo chinobatsira kurwisa kushushikana, saka kana uchirasa huremu, unogona kuchengetedza mweya wakanaka uye mweya wekurwa kuti uunze zvawatanga kumagumo.

Kukanganisa kwekudya kwehove

  • Kudya kwehove hakuna zvipingaidzo zvinooneka. Chete kana iwe usingade hove, yakadaro kugara uchidya kunogona kuve kunofinha. Kana iwe usina chokwadi nezve "manzwiro" ako ehupenyu hwemumvura, zviri nani kutanga rako rekudzikira uremu rwendo nehove-yakavakirwa zuva rekutsanya.
  • Iwe unofanirwa kuziva kuti zvipembenene zvinowanzo kuwanikwa muhove dzerwizi. Naizvozvo, inofanira kunge yakagadzirirwa zvakakwana. Kusaibva, hove isina kubikwa zvakanaka, kana hove isina kunwa zvine mutsindo. Musoro wehove yegungwa haudyiwe. Inofanira kugara ichibviswa, zvese zvinokuvadza zvinobva mumvura zvinoiswa kunyanya mumusoro wehove.
  • Rangarira kuti hove dzinoora. Tenga iyo nyowani kana chando.

Kudzokorora chikafu chehove

Kudya kwemazuva matatu ehove, kana zvichidikanwa uye uine hutano hwakanaka, kunogona kuitiswa kumavhiki 3-4 mushure mekupera. Kana isu tiri kutaura nezve mazuva manomwe kana gumi, zviri nani kumirira imwe nehafu kusvika kumwedzi miviri chikafu chitsva chisati chatanga.

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