Kudya kwehukama, masvondo maviri, -2 kg

Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.

Ivhareji yezuva nezuva koriori zvemukati ndeye 840 Kcal.

Kudya kwehukama kwakawana mukurumbira wakakura neruoko rwakareruka rwaTatyana Malakhova, mukadzi anga achishanda sainjiniya kwenguva yakareba uye haana chekuita nemunda we dietetics uye kudya kwakaringana. Asi hupenyu hwaTatyana hwakachinja muna 2004, paakasarudza kurwisa kufuta.

Kuve nekuziva nzira nyowani nyowani dzekudzikisa huremu hwemuviri, kutaura nenzira dzakasiyana dzekudzora huremu, izvo zvisina kuunza zvinowoneka, asi zvakangopedza mukadzi, akatanga chikafu ichi kuburikidza nekuyedza kwake uye kukanganisa Chinangwa Tatiana chakakanda anopfuura makirogiramu makumi matanhatu uye zvakachinja zvinoshamisa kwete chete chimiro, asi hupenyu. Nekuda kweizvozvo, rake bhuku "Be Slim" rakaburitswa. Chikafu cheUshamwari chakabatsira kubvisa hupenyu hunopaza mapaundi kune vanhu vazhinji. Malakhova anokurudzira sei kuti uderedze huremu?

Hushamwari chikafu chinodiwa

Nheyo yebhuku rinonzi "Be Slim" ndiyo pfungwa yokuti unoda kuita ushamwari nemuviri (saka, sezviri pachena, zita rekudya rakamuka). Sezvakanyorwa nemunyori, isu kazhinji hatiterere kune izvo chaizvo zvinodikanwa zvemuviri wedu. Panguva yaanokumbira zvokudya zvinovaka muviri, tinomuisa nemafuta, high-calorie, zvigadzirwa zvezvokudya zvisina kunaka, izvo zvisingangotungamiri kune imwe chete mapaundi, asi zvinogona, nekushandisa nguva dzose, zvinokonzera kukuvadza kwakakomba kuhutano.

funga zvakakosha zvehukama hwehukama.

  • Paunomuka mangwanani, ita shuwa kunwa girazi remvura pane tembiricha yemukati kana tembiricha inodziya. Hupenyu-hunopa hunyoro hwakakosha zuva rese. Zvekuti chikafu chinosvitswa nekukurumidza sezvazvinogona, uye nzira yekuderedza uremu inofadza nekushanda kwayo, Malakhova anokurudzira kunwa girazi remvura maminetsi makumi maviri vasati vadya. Uye iwe haufanire kunwa zvakananga kana kana mushure mekudya. Mutemo uyu unoshanda kwete chete kune mvura, asiwo kune zvimwe zvinwiwa (tii, kofi, kefir, muto, nezvimwewo).
  • Iwe unofanirwa kugara uchidya chikafu chamangwanani uye edza kuzviita muawa rinotevera rekumuka mangwanani.
  • Kudya kwemanheru kunofanira kunge kuri kwemaawa matatu magetsi asati abuda.
  • Zvinokurudzirwa kudya kanokwana kana pazuva, zvishoma nezvishoma, uchitsenga chikafu mushe, pasina kutsauswa nezvinhu zvekunze.
  • Ita shuwa yekusanganisa nyowani yemuriwo kana yakavhenganiswa yemuriwo saradhi mune yega kudya.
  • Kutanga maitiro ekudzikisa uremu, iyo macalorie zvemukati zvekudya zvinofanirwa kudzikiswa, asi kwete zvakanyanya. Kufanana nevazhinji vanoona nezvekudya zvinovaka muviri, munyori weUshamwari Kudya haakurudzire kudzikisa kukosha kwezuva nezuva kweutano pazasi pe1200 macalorie. Zvikasadaro, iyo yakazara nekudzikira mumetabolism uye kugadzirwa kwemamwe matambudziko mazhinji, zvese zvine chekuita nezvehutano uye nezve uremu.
  • Edza kugovera koriori yako yaunodya yakada kufanana zvakaenzana pakudya kwese.
  • Kupa huremu hwako, kuitira kuti uremu huitike nenzira kwayo, zvinokurudzirwa kudya 1-1,5 g yeprotein uye inosvika 45 g yemafuta pakirogiramu yega yega inowanikwa. Kana zvichinetsa kudaidza mararamiro ako achishanda, uye iwe uchiziva nezve zvemitambo nekungonzwa chete, zviri nani kudzikisa chiyero chemafuta kusvika ku30 g.
  • Kuti udzivise kufinhwa nemitemo yekudya, edza kumutsa hunyanzvi hwako hwekugadzirira. Ita menyu ive akasiyana sezvinobvira.
  • Hazvikurudzirwi kusanganisa mafuta emiriwo uye emhuka mukati mekudya kumwe chete.
  • Kamwe kana kaviri pasvondo, kuti usashuvira zvihwitsi zvachose, unogona kuzvipurudzira ne 30-40 g yechokoreti yakasviba ine cocoa yakawanda, uku uchichengeta mukati mekoriori inobvumidzwa. Asi iwe unofanirwa kuita izvi panguva yemangwanani kana, kunyanya, panguva yemasikati.

Munyori wenzira yacho anorayira kuderedza zvakanyanya kuwanda kwemunyu mukudya uye kukakavara nembatatisi, chibage, mupunga (kunyanya chena). Haufanire kushamwaridzana nechikafu chaifanira kuenda kuburikidza nekupisa kupisa kwenguva refu (nyama yekuputa, chikafu chemumagaba, zvigadzirwa zvemasoseji), zvine zvigadzirwa zvakapedzwa, ndiro dzakakangwa mumafuta, uye masosi akagadzirwa mumaindasitiri.

Malakhova anopa zano rekutarisa pazvikafu zvine glycemic index inosvika makumi mashanu mayuniti:

- miriwo nemichero (kazhinji isiri-starchy);

- yakaderera mafuta uye mashoma emafuta emukati emukaka uye yakaviriswa zvigadzirwa zvemukaka;

- hove dzegungwa;

- mbeu uye nzungu (mune zvine mwero kwazvo);

- shuga-isina mafuru;

- chingwa chezviyo zvakakwana;

- zviyo (buckwheat uye oatmeal, asi kwete chikafu chiriporipocho);

- nyemba (bhinzi, nyemba, pizi, soya);

- michero yakasiyana-siyana yakaomeswa;

- yakaonda nyama (isina ganda nemafuta).

Unogona kurongedza saradhi nemafuta emiriwo uye muto wemonimu. Shandisa zvakasikwa mwaka kuti uwedzere kuravira kwechikafu chako. Unogona kunwa tii nekofi, asi hapana shuga. Zvakare, michero, muriwo kana majusi akasanganiswa anotenderwa mune zvidiki zvishoma (hapana zvinotapira uye zvisina kutengwa muchitoro).

Teerera kumitemo yeushamwari unyanzvi, kana zvinhu zvose zvakarongeka nehutano, zvakakosha kusvikira wasvika kune chimiro chemuviri chaidiwa. Asi zvino, kana iwe usingade kudzoreredza makirogiramu awanga uchibvisa zvakanyanya, haufanirwe kuzvibvumira iwe yakawanda yakarambidzwa zvigadzirwa. Zvinokurudzirwa kuchengetedza misimboti yekudya muhupenyu, uchingowedzera zvishoma nezvishoma kudya kwekoriori yemazuva ese kusvika wawana chiratidzo chako chakakodzera - nhamba iyo huremu husingazodzike kana kuwedzera.

Hushamwari chikafu menyu

Ushamwari Kudya Kavhiki Chikafu Muenzaniso

Muvhuro

Kudya kwemangwanani: oatmeal pamusoro pemvura nemaapricots akaomeswa zvidimbu; koteji chizi.

Snack: girazi kefir uye apuro.

Zvokudya zvemasikati: nyama yehuku yakabikwa yakabikwa mukambani yematomatisi; saladhi yemiriwo isina-starchy nemishonga.

Kudya kwemanheru: saladhi ye shrimp yakabikwa, cucumber, avocado, lettuce uye bell pepper, yakarungwa nemusanganiswa wemafuta mashoma emuorivhi uye muto wemonamu.

Chipiri

Chikudya chamangwanani: cottage cheese ne grated karoti; michero miviri yakaomeswa.

Snack: apuro uye pear saladhi yakarungwa nemhodzi shoma yesame.

Kwekudya kwemasikati: kuisirwa muto webhinzi usina kukangwa; saladhi yemadomasi, magaka, mhiripiri nemiriwo; mashoma maspuniji eborrheheat porridge.

Kudya kwemanheru: hove hove yehove yakabikwa neakaderera-mafuta echisikigo yogati muto; mimwe miriwo isiri-starchy.

Chitatu

Chikudya chamangwanani: oatmeal mumvura negorosi germ uye fresh strawberries; cottage cheese uye hafu yegrapefruit.

Snack: yakabikwa apuro uye girazi kefir.

Zvokudya zvemasikati: zvokudya zvegungwa; chikamu che white kabichi saladi, makomkomere, radishes, yakarungwa nemadonhwe mashomanana emafuta emucheka uye muto wemonamu; chidimbu chechingwa chezviyo ne tofu cheese.

Kudya kwemanheru: pasi-fat curd mass necucumber, garlic, herbs.

China

Kudya kwemangwanani: oatmeal nemapurumu nemaonde.

Snack: peya uye apple saladi yakapfeka nekefir.

Zvokudya zvemasikati: stewed turkey fillet; steamed green beans; miriwo mitsva.

Kudya kwemanheru: omelet yemazai maviri uye tomato, yakabikwa kana mupani pasina kuwedzera mafuta; saladhi yemakaroti, beet uye white kabichi; girazi rekefir.

Chishanu

Kudya kwemangwanani: muesli isina shuga ine nzungu shoma nemajikiji, akarungwa ne yogati yechisikigo.

Snack: orenji uye apuro.

Zvokudya zvemasikati: huku yakaonda uye yemiriwo skewers, yakakangwa; karoti uye gungwa saladi; squash puree soup.

Kudya kwemanheru: bhero mhiripiri; yakakanyiwa nehuku yakakangwa, karoti uye hanyanisi.

Mugovera

Kudya kwemangwanani: oatmeal yakasanganiswa ne curd.

Snack: orenji kana 2-3 madiki tangerines.

Kwekudya kwemasikati: yakabikwa huku yehuku uye miriwo yakabikwa mumvura.

Kudya kwemanheru: hove yakabikwa hove nyama uye chena kabichi saradhi nemagaka nemishonga.

Svondo

Kudya kwemangwanani: kottage chizi ine chitsama nzungu kana mhodzi.

Snack: yakabikwa apuro.

Kwekudya kwemasikati: hove dzakabikwa uye karoti uye beetroot saladi.

Kudya kwemanheru: pizi dzakabikwa, akati wandei magaka uye tomato.

chitsamba… Uchifunga zvekurudziro zvekudya kwehukama, unogona kugadzira yako wega menyu zvichibva pane zvaunofarira zvaunogona uye kugona kwako.

Kudya kwehukama Contraindications

Iko kune kushomeka kushoma kwekushamwaridzana chikafu.

  • Izvi zvinosanganisira kuvapo kwechironda chemudumbu kana gastritis panguva yekuwedzera, kubata uye kuyamwisa, hudiki uye kuyaruka.
  • Ehezve, iwe haufanire kushandisa chero chigadzirwa kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita
  • Kana iwe ukatevera chimwe chikafu chekurapa uye uchida kushandura muviri wako maererano nezvakadya Malakhova, bvunza chiremba wako. Zvirokwazvo pane nzira yekubuda nayo.

Kunaka kwekudya kwehukama

Chikafu cheUshamwari chakazara nehunhu hunoita kuti zvionekwe pakati pedzimwe nzira dzakawanda dzekushandura chimiro chako.

  1. Akaunganidza izvo zvekutanga zvekudya zvinovaka muviri, saka muviri hauna kunyimwa izvo zvinhu zvaunoda. Izvi zvinoderedza mikana yezvinetso zvehutano.
  2. Nekuda kwekureruka kwekurema, ganda, sekutonga, harigare, izvo zvinonyanya kukosha kune vanhu vanorasikirwa nehuremu hwakawanda hwepondo.
  3. Kudya zvine hushamwari kunobatsira kugadzirisa maitiro emagetsi mumuviri. Izvi zvinoreva kuti mikana yekuwanazve mapaundi akarasika mushure mekudzikira huremu ishoma kwazvo.
  4. Kana uchitevera mitemo yehunyanzvi uhu, nyama dzemhasuru hadziendi, asi ndiwo mafuta anonyangarika, uye zvakare chepfu, chepfu nezvimwe zvinhu zvinokuvadza izvo zvisingamubatsire zvinobviswa zvishoma nezvishoma kubva mumuviri.
  5. Kudya kwakakura kunogona zvakare kunzi kunobatsira. Ratidza kufungidzira kwako uye iwe unogona kudya zvinonaka uye zvakasiyana.
  6. Uye zvakare, neine hunyanzvi nzira yekugadzirira yemenyu, unogona kurasikirwa nehuremu pasina marwadzo enzara uye kusagadzikana.

Kukanganisa kwekudya kwehukama

  • Vamwe varasikirwa nehuremu vakaratidza kudonha kunotevera kwekudya kweMalakhova - huremu haubve nekukurumidza. Zvinozivikanwa kuti, mukusiyana nemafungiro ezvehutano nezve kudiwa kwekudzora huremu zvishoma, vazhinji vanoda kukurumidza uye zvakanyanya kugadzirisa muviri wavo. Mune ino kesi, chikafu chehukama hachishande.
  • Izvo hazvisi nyore kujairira kune iyo mirau yenzira, zvinogona kuve kune vanhu vane chikafu chaive kure kwazvo nekudya kwakakodzera, uye kune avo vakadya zvakawandisa. Zvinogona kutora nguva kugadzirisa maitiro ako ekudya.
  • Nekuda kwekuti muviri urikuvakazve kune imwe nyowani yekushanda modhi, pakutanga (kazhinji kusvika mazuva gumi nemaviri kubva pakutanga kwekudya) kuputika kweganda nekuzvimbirwa kunogona kuitika.

Kudzokorora Kudya Kwehukama

Kana iwe ukatanga kuwedzera uremu mushure mekudya kwapera, unogona kudzokera kuchikafu chehukama nekukurumidza sezvaunoda (chero bedzi uchinzwa zvakanaka). Asi zvisati zvaitika, ita shuwa kuti ubvunze nachiremba wako kuti utonge kunze kwekukanganisika kwememocrine uye mamwe matambudziko ehutano, nekuda kwekuti mamwe mapaundi anogona kugogodza pasuo rako zvakare.

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