Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 640 Kcal.
Kudya kwemakwenzi ndeimwe yeakavimbika, asi nzira dzinoshanda dzekushandura muviri wako. Inoshandiswa zvinobudirira nemamirioni avanhu kutenderera pasirese. Kurarama nemitemo yemaitiro aya, unogona kurasikirwa nehuremu pasina kukuvadza hutano hwako uye hunhu.
Sezvaungave wafungidzira, iyo dhizeti iri pamusoro pekupwanya chikafu. Kudya kana zvidiki zvidiki zvechikafu zuva rese kupfuura zvakajairwa zvinobatsira mumazuva mashanu kubvisa makirogiramu matatu kana mana anokutadzisa kunakidzwa neupenyu zvizere.
Kupatsanura zvekudya zvinodiwa
Senge nzira dzese dzekudzikisa uremu, chikafu chinodyiwa chine mamwe maitiro akakosha ane chekuita nekubudirira kwehuremu.
- Mazuva ekudya zvidimbu zvidimbu anofanirwa kuchinjaniswa nemazuva ekuzorora. Yokutanga inotora mazuva mashanu, yechipiri - gumi.
- Iyo nguva pakati pekudya panguva yekudya kwakakamurwa haifanire kupfuura maawa maviri. Sezvineiwo, tanga kudya na2: 8, uchidziya muviri nechinwiwa chinopisa, wozopera na00: 20 nechingwa chakareruka muchimiro chemafuta mashoma kefir.
- Inwa yakawanda yakachena, ichiri mvura zuva rese. Kofi, tii isina shuga inogamuchirwawo, asi chinonyanya kukosha imvura yakachena.
- Zvese zviri zviviri panguva yemazuva gumi ekugadzirisa uye mushure mekurasikirwa uremu, zvakakosha kudya, kusasanganisa chikafu chekukurumidza, mafuta, zvine munyu wakawandisa uye spicy chikafu, yakakwira-calorie bhekake zvigadzirwa uye zviwitsi, pamwe chete necarbonated drink nedoro (kunyanya doro nema liqueurs ane yakawanda yemacalorie) kubva mukudya. )
- Mushure mekusvika pahuremu hwaunoda, edza kusadya kwemanheru nguva dzapfuura 19:00, uye chinja chikafu chakanyanya-koriori kuhafu yekutanga yezuva.
5-zuva rakakamurwa chikafu
8:00 - mukombe wechinwiwa chisina kupisa (chisarudzo chako hachisi chakasimba kwazvo kofi, girini kana tii yemakwenzi, chicory).
10:00 - makarotsi makuru akachekwa kana akachekwa, akarungwa nekadiki kadiki kakasvinwa muto weremoni.
12:00 - muchero unorema kusvika 200-250 g (apuro, peach, orange, bhanana, pear) kana zvishoma zvemichero yakaomeswa yakanyoroveswa mumvura (maapricots akaomeswa, mazuva, prunes).
14:00 - chimedu chenyama yakaonda kana hove, yakabikwa isina kuwedzera mafuta; chimedu cheguanha kana chingwa che rye, chakatetepa ne butter.
16:00 - 200 g ye-low-fat curd kana yakabikwa mazai ehuku, kana 40-50 g yechizi yakaoma nemafuta mashoma.
18:00 - 200-250 g yeiyo chero isiri-starchy yemiriwo saladhi, yakarungwa nepasipuni yemafuta emuorivhi.
20:00 - girazi remafuta mashoma-kefir kana mukaka wakabikwa wakabikwa.
Anofungidzirwa Kudya pane gumi-Mazuva Mhedzisiro-Kugadzirisa Cycle
Chikudya chamangwanani: 100 g yemupunga porridge, mauri iwe unogona kuwedzera donho rebhotela kana mafuta emiriwo, kana omelet yakagadzirwa nemazai maviri ehuku nemiriwo isina-starchy; pamwe chete negirazi remuchero usina shuga / muto wemuriwo kana chinwiwa chemichero.
Snack: orenji.
Zvokudya zvemasikati: inenge 150 g ye sopu, yakabikwa muhuku kana nyama yemombe, ine zvidimbu zvishoma zvenyama yakaonda; chidimbu chechingwa chebran uye kapu yemiti yemiti kana yegirini unsweetened tea.
Manheru masikati snacker: maperekisi akati wandei kana apuro.
Kudya kwemanheru: 100 g mbatata yakasvibiswa (zvichida pasina mafuta); chiyero chakafanana chekaroti saladhi uye itsva yakachena kabichi; girazi rekefir.
chitsamba… Uku kunongova kudya kwekufungidzira, kunofanira kutevedzerwa kumazuva gumi mushure mekurasikirwa nehuremu pachikamu chemazuva mashanu. Iwe unogona kutsiva zvigadzirwa, semuenzaniso, kushandisa buckwheat kana oatmeal panzvimbo yemupunga. Inobvumirwawo kudya tangerines, mazambiringa, mabhanana (usashandise zvisina kunaka), mimwe miriwo (zvichida isiri-starchy). Panzvimbo yekefir, unogona kunwa yega yega yega yega isina kunyorova yogati, yakaviriswa yakabikwa mukaka, mukaka. Inobvumirwawo kushandisa pasi-fat-fat cottage cheese, zvishoma zvechizi yakaoma (ingoita chokwadi kuti haina kunyanya kunyura).
Fractional kudya kunopesana
- Hazvikurudzirwi kugara pachikafu chakatsanangurwa chebonde rakaringana panguva yekuzvitakura, vachiri kuyaruka vari pasi pemakore gumi nematanhatu, vanhu vane chirwere chemoyo.
- Zviri nani kuti usatange kudya panguva yekuwedzera kwechirwere chipi zvacho. Mushure mezvose, iyo macalorie zvemukati zvekudya zvinoderera, uye kana paine chirwere, zvinokurudzirwa kudya zvakazara kuitira kuti upe muviri simba uye simba rekukurumidza kupora.
Kunaka kwekudya kwechikamu
Ngatiteererei kune makuru mabhenefiti ezvikamu zvekudya:
- uremu hunooneka huripo mumazuva ekutanga ezvokudya;
- kuvandudza mashandiro edysystem uye nemuviri wese sewakazara;
- kusava nekunzwa kwakanyanya kwenzara;
- kuderera kwakawedzera kudya;
- kudzikira kukura kwemudumbu, zvichiita kuti zvive nyore kuti usatore uremu mushure mekudya kwapera;
- kuenzanisa kwemaitiro emagetsi;
- muviri unosukwa nehupfu, chepfu nezvimwe zvinokuvadza.
Kukanganisa kwekudya kwechikamu
- Zvichida kukanganisa kukuru kunoonekwa kwechikamu chekudya ndiko kudiwa kwekudya neawa. Vanhu vakabatikana vanogona kungotadza kudya maawa maviri ega ega, sezvakakurudzirwa nemitemo yenzira. Muchiitiko ichi, kana iwe uchiri kuda kusangana nekudya uku iwe pachako, edza kuzviisa pasi kune yako purogiramu yehupenyu, asi usingakanganwe nezvemitemo inokosha, kutarisa macalorie ezvigadzirwa zvaunodya uye kuedza kuti usatora nguva refu pakati pekudya. kuti kuedza kwako kurege kuguma pasina ...
- Chero zvazvingaitika, pakutanga, kana usati wajaira kudya kazhinji, uchafanirwa kutarisa wachi yako uye usakanganwa nezvechikafu chinotevera chinokuswededza padyo nechimiro chemuviri.
Kudzokorora chikafu chidimbu
Kana iwe uchida kudzikira huremu hwakawanda uye uchinzwa zvakanaka nezvidimbu zvidimbu, ingo dzokorora iyo yemazuva mashanu-nguva kakawanda sezvaunoda (mukati memiganhu inonzwisisika, hongu), uchiachinjanisa iwo nekumira kwemazuva gumi.
Kuchengetedza mhedzisiro yakawanikwa mune yekumashure-yekudya nguva, munhu haafanirewo kupinza mune zvese zvekudya spree. Iwe unofanirwa kuedza kudya nemazvo, zvizere (kunyanya zvishoma nezvishoma) uye uve nechokwadi chekuti macalorie ezvekudya kwako kwezuva nezuva haana kukwirisa.