Kudya kwemichero, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.

Kudya michero, unogona kurasikirwa kusvika ku7 kg yehuremu husina basa mumazuva manomwe. Chikafu ichi inzira huru yekuita zvakanyanya mwaka wemichero, kurasikirwa uremu uye nekuvandudza hutano hwako.

Kana iwe uchida kudzikamisa muviri zvishoma uye kubvisa mashoma emakirogiramu, kana kungo ronga zvakanaka kuburitsa mushure memazororo mhemberero, unogona kuenda kune ipfupi-kwemazuva matatu ezvibereko kudya.

Zvibereko zvekudya zvinodiwa

Kana iwe ukasarudza nzira yemazuva ano yemuviri chibereko chemazuva matatu, gadzirira kudya michero chete mazuva ese aya. Kuita kuti uremu huwedzere kuoneka, zvakakosha kusabvisa starchy uye yakawanda-yakakwirira-koriori vamiririri vemhuri yemichero (somuenzaniso, mabhanana) kubva mumenyu. Zvichava zvakanaka kana iwe ukaunza maapuro nemacitrus mukudya kwako. Pamuchero wekudya, 3 kudya kukuru kunotarirwa, pakati payo iwe unogona kuva nesnack (uyewo muchero). Kunyange pakudya uku, kushandiswa kwemajiroji, kunze kwemazambiringa, hakubvumirwi (nekuda kwechikonzero chakafanana nemabhanana).

Hapana zvikamu zvakajeka zvezvokudya zvinodyiwa. Zvichienderana nehunhu hwemuviri wako. Idya kusvikira waguta, asi usadyisa, kunyange yakaderera calorie michero zvigadzirwa. Zvakanaka kana chikamu chacho chisingapfuuri 200-300 gramu. Sezvo michero inogayiwa nekukurumidza, hapana chikonzero chekusadya mushure me18 pm, kunyanya kana ukanonoka kurara. Asi kusadya chero chinhu chingangoita maawa maviri tisati tazororesa husiku ihwo hunhu hwakarurama hwekudya mune iyi kesi.

Inwa huwandu hwakakwana hwemvura isina-carbonated zuva nezuva (unogona kunyungudika). Matii asina kutapira anobvumidzwawo (girinhi kana herbal teas akanakisa). Kofi haidiwe. Kana zvakaoma chaizvo kurarama usina ichi chinwiwa chinosimbisa, inwa apo neapo uye pakutanga kwezuva. Iwe unogona kunwa michero kana berry (kana michero uye berry) muto uye mito mitsva kubva kune zvigadzirwa zvinotenderwa. Asi hapana nzvimbo yehuga mukuumbwa kwavo. Zvakanaka kana zvinwiwa izvi zvichangobva kusvinwa. Izvi zvichabatsira kwete chete kudzikamisa kunzwa kwenzara, asiwo kupa muviri zvinhu zvinobatsira.

Kana iwe uchida kugadzirisa chimiro zvishoma zvishoma, iyo dhayeti inogona kuwedzerwa, asi vezvehutano havakurudzire kuwedzera anopfuura mazuva 1-2. Kugara uchidya michero wega kunogona kumutsa kushomeka kwevhithamini uye zvinhu zvakakosha kumuviri.

Nenzira, kuitira kuti kudya kurege kufinhikana, nguva nenguva unogona kudya michero mune fomu yakabikwa. Semuenzaniso, apuro rakabikwa rinoguta zvakanyanya uye kwenguva yakareba kupfuura imwe yaro yakabikwa.

Kana iwe uchitaura nezve kudya kwemazuva manomwe emichero, haina kuomesesa uye yakasiyana-siyana. Avo vanosarudza kutamba nemitemo yaro vanobvumirwa kudya, kunze kwezvibereko nemabriji, miriwo isina-starchy uye soups kubva kwavari, zvigadzirwa zvemukaka zvakaderera, nyama yakaonda. Iwe unogona kuwedzera gorosi yakazara yezviyo zvekudya kwemangwanani. Kudya uku kunosanganisira kudya zvina.

Kana kuderedza uremu kwakasununguka, asi mushure mevhiki, 1-2 makirogiramu achiri kuparadzanisa iwe kubva pamufananidzo waunoda, iwe unogona kuwedzera zvishoma chirongwa chekudya, asi kusvika pamazuva gumi. Kupfuurirazve, kana iwe usingade kurova muviri, zvinongofanirwa kuwana mhedzisiro nekudya kwakaringana kudya pamwe nekuwedzera kwezvimwe zvigadzirwa zvinobatsira.

Pakupera kwechero chakasiyana chekudya kwemichero, kuti uchengetedze mhedzisiro, haufanire kusendamira pane yakanyanya-koriori chikafu. Kana izvo zvisati zvaitika kuti chikafu chako chaive kure nekuyera, saka unofanirwa kudzokorora mitemo yacho uye kusanganisa mitambo. Nenzira, zvinokurudzirwa kuita mavari uku uchitevedzera iyo mirairo yekudya pachayo. Ive neshuwa yekusiira nzvimbo yemichero mune yako nyowani dhayeti. Mushure mezvose, ivo vakabatsira iwe kushandura, usavagumbure izvozvi. Zvakare, pakudzivirira kwehuremu hwakawandisa, unogona kushandisa zuva rekutsanya remichero kana nguva nenguva kutsiva chisvusvuro kana masikati kana chisvusvuro neseti yemichero yaunofarira nemabriji.

Zvibereko zvekudya menyu

Muenzaniso wemuenzaniso wezvibereko zvekudya menyu kwemazuva matatu

Muenzaniso wemuenzaniso wezvibereko zvekudya menyu kwemazuva matatu

Contraindications michero yekudya

• Zvigadzirwa zvemichero uye bheri zvine organic acids inogona kuve nemhedzisiro yakaipa pa mucous membranes yemudumbu turakiti. Saka, hazvikurudzirwi kugara pamuchero wekudya kwegastritis, gastric ulcer kana duodenal ulcer.
• Kudya uku hakuna kukodzera kune vanhu vanorwara nepancreatitis kana vane chero zvirwere zvebiliary turakiti.
• Pasina mubvunzo, vanhu vane chirwere cheshuga uye vanhu vane hurema hwehydrohydrate metabolism havagone pane chikafu chemichero.
• Zvakare, hunyanzvi uhu haikurudzirwe mune chero chimiro kune vakadzi vane nhumbu uye vanoyamwisa, vakwegura, vana, vachiri kuyaruka uye vese avo vane chero shanduko inoshanda mumuviri panguva ino.
• Kudya kwakadai hakudiwe kune vanorwara, nekuti huwandu hwakawanda hwemichero hunogona kusimudzira diathesis.

Zvakanakira Chikafu Chemichero

1. Michero yakanaka pakupedza nzara. Mushure mezvose, ivo vakapfuma mu fiber, iyo, inopinda mukati memuviri, inoputika, ichigadzira manzwiro ekuzara mudumbu. Nokudaro, kudya zvishoma zvishoma-calorie michero michero, unonzwa sokuti une kudya kunofadza. Nokudaro, hapana chido chekudya zvakanyanya, uye unoderedza uremu, sezvo kudya kwako kunorema macalorie mashoma. Inobatsira kudzivirira kunzwa nzara uye kuwanda kwechikafu, nekuti chikafu chemichero chinosimudzira chikafu chechikamu.
2. Zvakare, michero inonyudza kunze kushuvira kweanotapira, nekuti mazhinji acho iwo anotapira zvinonaka. Kutenda neizvi, maitiro aya akakwana kune avo vane zino rinotapira. Zano: kana iwe usiri kuda kuenda pane chikafu chemichero, asi kuda chokoreti, ice cream uye zvimwe zvakakwirira-koriori zvinonaka zvinotendera hazvibvumire iwe kuti uderedze uremu, edza dzimwe nguva kutsiva maswiti nemichero. Uye iwe uchaona kuti huremu zvishoma nezvishoma asi zvirokwazvo hunotanga kukusiya. Zvibereko zvakaomeswa zvakare imwe nzira yakanakisa kumasweets
3. Kudya michero kunobatsira kusimbisa masoja emuviri, zvichiita kuti isabatwe nezvirwere zvakawanda. Kuti usasangane nechirwere chero chipi zvacho munguva yechando, chengetedza kuzadza muviri nezvinhu zvinobatsira muzhizha.
4. Uyewo, michero inobatsira kuvandudza mamiriro ebvudzi, misumari uye kuonekwa muhuwandu, nekuda kwekuvapo mavari, kunyanya, ye calcium. Uye iron inobatsira kudzikamisa BP uye inogadzirisa cholesterol yeropa.
5. Michero yakawanda ine maenzymes anobatsira kurwisa kuchengetedza kwemafuta akawandisa. Chibereko zvinyoro nyoro uye nekuchenesa kuchenesa muviri, zvakasikwa bvisa chepfu uye chepfu kubva pairi izvo zvatisingade zvachose.
6. Zvibereko zvakare zvakanaka kwazvo mukusimudzira uye kuenzanisa hutumbu peristalsis. Izvo zvinhu zvavanazvo zvinobatsira mukudzivirira kwemoyo uye zvimwe zvirwere zvine njodzi, zvinobatsira pabasa rehuropi, kuwedzera kusungwa uye kuve nemhedzisiro pane manzwiro. Uye izvi zvinobatsira kutsungirira kudya kwemichero, sekutonga, zviri nyore uye pasina kunzwa kusagadzikana kwepfungwa.
7. Zvibereko zvinobatsira kwazvo pabonde rakanaka. Ivo vanobatsira kukurumidza kukunda kwakadai kunetsekana se cellulite. Uye zvakare, nekuda kweiyo fiber yemukati mune michero, iko kujeka kunova kwakaenzana uye kune hutano.
8. Kudya michero kunobatsira kukurumidza metabolism. Uye izvi zvinowedzera mikana yekuchengetedza mhedzisiro yekurasikirwa nehuremu kana uchichinjira kuchikafu chinowanzoitika (hongu, kana chisiri chefrills). Saka, sezvauri kuona, kudya michero kwakakosha kwete chete kuti uwane chimiro chakanaka, asiwo kugadzirisa hutano hwako uye chitarisiko nenzira yechisikigo.
9. Nekutevera iyo mirau yemichero nzira, panenge pasina chikonzero chekuparadza nguva pakubika. Kunyanya kana zvasvika pakudya kwemichero ipfupi, hapana chikonzero chekutora nguva kuchitofu zvachose (kunze kwekunge uchida kubika michero).
10. Chinhu chisingarambike chekudya kwemichero kushanda kwayo. Mumazuva mashoma chete, unogona kucherechedza chimiro, uchirasikirwa nemasentimita mashoma muchiuno uye nedzimwe nzvimbo dzine dambudziko dzinokuparadzanisa nemuviri wezviroto zvako.

Kukanganisa kwekudya kwemichero

• Vanhu vazhinji vakarasikirwa nehuremu vanotaura zvakanaka nezvekudya kwemichero. Asi zvakadaro, munhu haakwanisi asi kufunga kuti yakashata mune zvigadzirwa zveprotein, saka vanhu chete vane hutano hwakanaka vanogona kunamatira pairi. Iva nechokwadi chekufungisisa pamusoro apa contraindications.
• Paunenge uchisiya muviri wehupfu, sezvakakurukurwa pamusoro apa, unogona kusangana nezvimwe zvisingafadzi zviratidzo zvakadai seplaque parurimi, kunhuhwirira kusingafadzi kubva mumuromo wemuromo.
• Vamwe vanoita kushaya simba kwetsandanyama nemanyoka. Kana izvi zvikonzeresa uye zvichikonzera kusagadzikana, ita chokwadi chekumisa chikafu uye bvunza chiremba kuti atarise hutano hwako.

Kudzokorora chikafu chemichero

Usadzokorora chibereko chipfupi chemazuva matatu chikafu kwemavhiki mashoma anotevera, uye neiyi-yemazuva manomwe maitiro zvakakodzera kunonoka unenge mwedzi mumwe.