Kudya kwakanaka, mazuva makumi matatu, -30 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1100-1300 Kcal.

Paunenge uchida kurasikirwa nehuremu hwakawanda, kuratidza kudya kana imwe nzira yakasimba yekudzikisa uremu haisiyo sarudzo yakanakisa. Kutanga, iwe haungakwanise kuzadzisa zvaunoda pavari, uye chepiri, unogona kukuvadza muviri nekuchinja kwakanyanya mukudya.

Kuti ugovane nemapondo asina basa pasina kuisa hutano pahutano, tinokurudzira kutarisisa nzira dzakanaka dzekushandura chimiro chako. Pazasi isu ticha nyatso tarisa pazvikafu zvakadaro: Kim Protasov, kwemwedzi uye pamba.

Zvinodiwa zvekudya kwakanaka

Muna 1999, nyanzvi yezvekudya muIsrael Kim Protasov akaburitsa misimboti yezvikafu zvake. Chinhu chikuru chemaitiro ake ndechekuti chikafu chinotenderwa chinogona kudyiwa muhuwandu hwakakosha kusangana nezvinodiwa nemuviri chero nguva, kunyangwe nehusiku. Mavhiki mashanu Kudya kweProtasov inokamurwa muzvikamu zvina, panguva yega yega inobvumidzwa zvimwe zvekudya. Chikafu chikuru chakavanzika mashandiro ekuita ndeye fiber mukambani yemapuroteni epamoyo.

Protasov inokurudzira kutanga pane zvese kurega chikafu chekukurumidza, mbatatisi yakakangwa, zvigadzirwa zveupfu chena, mafuta ese nemafuta, chizi nyoro (feta, feta cheese, mascarpone), masoseji, nyama yakagadzirwa nehafu, nyama ine mafuta, zviwitsi uye shuga, nzungu. , chero doro.

Zvino ngationei zvaunogona kudya muvhiki yega yega yekudya. Kutanga, tinocherechedza kuti mukaka uye zvigadzirwa zvemukaka zvakaviriswa zvine mafuta anosvika 5%, chizi yakaoma nemiriwo (edza kuisa pfungwa pane zvisiri zvesitashi) zvinogona kudyiwa nguva dzose. Mukuwedzera kune zvigadzirwa zvakataurwa, muvhiki yekutanga inobvumirwa kudya mazai ehuku uye kusvika zvidimbu zvitatu zvemaapuro akasvibirira zuva nezuva.

Kunwa - ichiri mvura (1,5-2 litita mazuva ese), tii nekofi isina shuga.

Kubva pavhiki repiri, zvinokurudzirwa kusiya mazai ehuku uye kudzikisa huwandu hwesizi yakaoma pane menyu. Panguva ino, chiitiko chemuviri chinofanirawo kunge chakabatana. Chiedza chinofanira kuoneka mumuviri izvozvi, kuitira kuti mitambo irege kuzova dambudziko kwauri. Uye mamwe mapaundi, nekuda kweizvi, anoenda zvakanyanya kushingaira.

Muvhiki yechitatu, nyama nehove zvinogona kuwedzerwa kune menyu yechikamu chechipiri. Inobvumirwa kudya kusvika 300 g yehuku yakaonda kana hove pazuva. Sarudzo dzakanakisa dzekurapa kupisa kungave kufashaira, kubika, uye kusvira. Iwe unofanirwa kutanga wabvisa ganda kubva kune shiri. Asi huwandu hwezvigadzirwa zvemukaka wakaviriswa, kana ukatsamira panyama, zvino hunogona kudzikiswa. Saka mapuroteni anokwana muviri.

Mumavhiki e4 ne5, kudya kunovaka muviri, kazhinji, kwakafanana nekare. Ndizvo chete izvo zvino zvakajeka zviyero zvezvigadzirwa hazvina kuratidzwa. Zvinokurudzirwa kusiyanisa menyu nemusanganiswa mutsva wezvinotenderwa zvinonaka.

Pamatanho ese eProtasov chikafu, zvinokurudzirwa kubvisa munyu kubva mukudya kana, zvirinani, kwete kupfuudza chikafu. Mumavhiki mashanu, unogona kurasikirwa kusvika pamakumi maviri emapaundi ekuwedzera.

Kusvikira 25 kilograms ichakubatsira iwe kurasikirwa kudya kwakanaka kwemwedzi… Sezvaunofungidzira kubva pazita, iyi inguva yakareba iyo kosi yekudya inofanira kugara. Sekureva kwevagadziri veiyi nzira, inobvumidzwa nevanoona nezvezvikafu, iyo yakakosha yekudzora uremu hwakachengeteka kudya kwakaringana.

Chinhu chekutanga chinoda kuyambuka kubva pakudya ndeyemafuta emhuka. Munyu uye shuga mune yakachena fomu uye mukudya uye zvinwiwa zvinorambidzwa zvakare. Izvo zvinorambidzwa zvachose kudya zvigadzirwa zvakagadzirwa kubva muupfu chena uye chero doro. Kudya uku kwakakamurwawo kuita nhanho, zvichipa kuburutswa paboka rekudya chairo.

Isu tinozadza muviri nezvicherwa, zvine hutano makabhohaidhiretsi uye mafuta akareruka kwemazuva mashanu ekutanga ekudya. Muchiitiko ichi, unogona kushandisa zviyo (mapira, mupunga, oats, semolina), mbatatisi, mhando dzakasiyana dzenzungu uye mbeu yezuva (mune mwero, nekuda kwehuwandu hwekoriori zvirimo). Mbesa (bhinzi, chibage, nyemba, pizi) zvaisanganisirwa mune rondedzero yezvikafu zvinobvumidzwa. Unogona kuzadza chikafu nemafuta emiriwo (chibage isarudzo yakanaka kwazvo), asi haigone kurapwa. Iwe unofanirwa kunwa mvura yakabikwa uye muto wedomasi.

Chikafu chemuriwo chechipiri-chemazuva mashanu chenguva chine mavhitaminzi uye faibha izvo zvinotibatsira kubvisa chepfu uye zvimwe zvinokuvadza zvinokuvadza. Vakuru vanonyanya kutaurwa mumenu iyi magaka, matomatisi, kabichi, radishes, manhanga, zucchini, beet, bhero mhiripiri, hanyanisi negariki. Shandisa mafuta emiriwo kupfeka miriwo. Tinonwa mvura yakabikwa.

Chikamu chechitatu chemazuva mashanu chekudya chinosimudzira kushandiswa kwekabhohaidhiretsi akakodzera kubva kune michero uye berry zvigadzirwa. Batanidza plums, cherries, cherries, pears, maapuro, kiwi, mabhanana, mapichisi, mazambiringa, apricots, uye maruva akasiyana-siyana muzvokudya. Kunwa ration - yakabikwa uye mineral water, jisi yemichero.

Kudya kwechikamu chechina, chinotora mazuva matatu, chinosanganisira zvinotapira zvine utano - michero yakaomeswa (mazambiringa akaomeswa, maonde, mabhanana, mazuva, maapricots akaomeswa). Zvigadzirwa izvi idura re organic acids, mineral salt uye trace elements, calcium, iron, magnesium, phosphorus. Iwe unofanirwa kunwa mineral uye mvura yakabikwa.

Chikamu cheshanu, zvakare chemazuva matatu, chinozadza matura epotassium uye akakosha emakemikari zvinhu kuburikidza nekushandisa huchi chaihwo. Unogona chete kuidya nemvura yakabikwa.

Pakati pegumi nematanhatu-zuva rechitanhatu, zvinotenderwa kudya chikafu chakabvumidzwa kare. Pamazuva 12-1 tinoona menyu yechikamu chechina, pamazuva 3-4 - echikamu chechitatu, pamazuva 6-7 - echikamu chechipiri, pamazuva 9-10 - echikamu chekutanga.

Isu tinodya zvidimbu zvidimbu nguva dzese - 4-5 nguva pazuva.

Saka, mumwedzi (kunyanya, mumazuva makumi maviri nemasere) uremu hunosvika 28 kg. Kugadzirisa mhedzisiro inoshamisa, vagadziri veiyo nzira vanoomerera pakutevera mitemo yechikamu chechinomwe chekudya. Kwemazuva makumi maviri nemasere anotevera, idya senguva dzose usati wadya, asi ita chokwadi chekuronga zuva rekutsanya mumvura yakabikwa vhiki rega rega.

Yakakurumbira uye yakasanganiswa kudya kwakanaka, zvakare inogara kwemwedzi. Sezvo mutemo, zvinotora kusvika gumi makirogiramu kubva mumuviri. Padanho rekutanga rehunyanzvi uhu (mazuva 10-1), muviri unoti kuenda kune yakasviba mvura uye nzira yekupisa mafuta inotanga. Padanho rinotevera, kubva pamazuva gumi nematanhatu kusvika makumi maviri nemana, kwekuwedzera uremu, zvinokurudzirwa kubatanidza chiitiko chemuviri. Vhiki rekupedzisira rekudya rakagadzirirwa kudzoreredza metabolism.

Munguva yehunyanzvi, iwe unofanirwa kucherechedza kumwe kudya. Iwe unofanirwa kudya chamangwanani pasati papfuura 10:00, masikati - anenge 14-15 maawa, kudya kwemanheru - kusvika 19:00. Iyo nguva yakareba iwe yakagara pakudya uku, iyo yekutanga inokurudzirwa kuva nekudya kwemanheru, uye kushandura zvakasara zvekudya. Asi usanyanya kuzviita. Hazvikurudzirwe kudya kwemanheru pamberi pa16:00, zvikasadaro iwe unogona kunge wava nenzara yakanyanya mukupera kwezuva. Kudya kunobva pane zvisina-starchy michero nemiriwo yemiti, chingwa chakasviba, mukaka wakaderera-mafuta. Zvimwe zvakatsanangurwa mumenyu yekudya.

Kusvikira pamwedzi iwe unogona kugara pairi kudya kwakanaka kumbazvichibva pakusabatanidzwa kwezvinhu zvakakangwa, zvine mafuta, hupfu uye zvese zvigadzirwa zve confectionery. Kurasikirwa uremu kunokonzerwa negadziriro yezvokudya zvakafanira uye kuderera kwemakori.

Iyo tekinoroji yakawana zita rayo nekuda kwezvakareruka, zvinojairika zvigadzirwa zvinosanganisirwa mumenyu yayo. Iwe unofanirwa kudya nyama yakaonda, yakaderera-mafuta-wakavava mukaka, michero nemiriwo, zviyo. Zvigadzirwa zvinogona kubikwa, kubikwa, kubikwa, asi kwete pasi pehukasha hwekupisa kurapwa. Idya mbishi zvaunogona. Kuti utsungirire kushuva kwemasipi, inobvumirwa kushandisa uchi hwepanyama (kusvika 1 tsp pazuva). Hazvikurudzirwi kuwedzera shuga nezvimwe zvikamu zvinotapira kune zvekudya uye zvinwiwa.

Kudya kwakanaka menyu

Muenzaniso wekudya kwakanaka naKim Protasov

Day 1

Kudya kwemangwanani: yakaderera-mafuta kottage chizi (kusvika 120 g); Apple; tii.

Kudya kwemangwanani kwechipiri: zai rakabikwa huku; kiwi.

Kwekudya kwemasikati: yakaderera-mafuta muto nehuku muto (mbiya); saladhi yebhero mhiripiri, madomasi, magaka, miriwo; tii.

Kudya kwemanheru: eggplant yakabikwa negariki muto; tii.

Day 2

Kudya kwemangwanani: imwe saradhi yechiGiriki; apuro (nyowani kana kubikwa); Kofi yetii.

Kudya kwemangwanani kwechipiri: yakaderera-mafuta kottage chizi (100 g) uye hafu yegirazi reiyo isina yogati.

Kwekudya kwemasikati: saladhi yemadomasi maviri nyowani uye 30 g yesizi yakaoma isina sosi; muto wedomasi (250 ml).

Kudya kwemanheru: mukombe wekefir uye akati wandei ane mafuta mashoma echizi.

Day 3

Kudya kwemangwanani: oatmeal porridge pamusoro pemvura; zai rakaoma; tii.

Kudya kwemangwanani kwechipiri: jongwe re 200 ml kefir, cucumber nemishonga.

Kwekudya kwemasikati: mbiya yekaroti uye celery yakavakirwa muto; tii.

Kudya kwemanheru: kusanganiswa kweiyo yakabikwa eggplant uye karoti; 2-3 chingwa chezviyo zvakakwana; chidimbu chidiki chechizi chakaoma.

Day 4

Kudya kwemangwanani: cucumber-madomasi saladi uye tii.

Kudya kwemangwanani kwechipiri: yakaderera-mafuta sinamoni mapancake; girazi remusvinu wakasvinwa wemaapuro.

Kwekudya kwemasikati: mbiya yemuriwo okroshka; saradhi yemakarotsi akachekwa uye gariki, yakarungwa neakaderera-mafuta muto wakasviba; mishonga yemiti kana kofi isina kusimba.

Kudya kwemanheru: chidimbu chehuku yakabikwa kana yakabikwa; apuro uye chena kabichi saladhi, iyo inogona kurungwa nemafuta mashoma-kefir kana yogati; tii.

Day 5

Kudya kwemangwanani: yakaderera-mafuta kottage chizi casserole; girazi kefir kana mukaka wakabikwa wakabikwa.

Kudya kwemangwanani kwechipiri: apuro nemuriwo saladhi (shandisa muto wemonimu sekupfeka).

Kwekudya kwemasikati: mbiya inotonhora muto wemuriwo (gazpacho isarudzo yakanaka); muto wedomasi.

Kudya kwemanheru: curd uye yemiriwo saladhi; diki apple (nyowani kana kubikwa).

Day 6

Kudya kwemangwanani: tomato uye bhero mhiripiri mu saladhi yogati isina chinhu (200-250 ml).

Kudya kwemangwanani kwechipiri: apuro uye girazi remuto wekaroti (unogona kuvasanganisa).

Kwekudya kwemasikati: hove yehove yakabikwa (inosvika 200 g); mishonga isiri-starchy saladi; Kofi yetii.

Kudya kwemanheru: zucchini yakabikwa pasi pakaoma chizi yeashoma mafuta zvemukati; nyanya; tii.

Day 7

Kudya kwemangwanani: steamed omelet (shandisa mazai maviri nesipinashi); kofi Tea.

Kudya kwemangwanani kwechipiri: apple puree ine 1 tbsp. l. kottage chizi; kapu yetii.

Kudya kwemasikati: akachekwa akaonda huku cutlet; saladi yemadomasi, cucumber, shrimp; 200 ml yemukaka wakabikwa wakabikwa.

Kudya kwemanheru: manhanga-karoti saradhi (iwe unogona zvakare kuwedzera jisi maapuro zvidimbu mundiro); girazi risina yogati; tii.

Muenzaniso wekudya kwakanaka kwemwedzi

Chikamu chekutanga

Kudya kwemangwanani: semolina porridge pamusoro pemvura.

Snack: chitsama nzungu.

Kwekudya kwemasikati: yakabikwa kana yakabikwa oatmeal.

Manheru masikati snack: 30 g yembeu yezuva.

Kudya kwemanheru: mupunga wakabikwa (mutsvuku uri nani).

Chikamu chechipiri

Kudya kwemangwanani: chena kabichi nemakwenzi (unogona mwaka nemafuta ezuva (sunflower).

Snack: mashoma eradishes.

Kwekudya kwemasikati: zvakabikwa zucchini.

Masikati snack: yakabikwa beet, grated (kana zvichidikanwa, unogona kuwedzera gariki kwairi).

Kudya kwemanheru: cucumber uye tomato saladhi.

Chikamu chechitatu

Kudya kwemangwanani: 5-6 plums.

Snack: kusanganisa kwemabriji nemaapricots.

Kwekudya kwemasikati: apple uye bhanana saladhi.

Manheru snack: girazi remuto wemaapuro.

Kudya kwemanheru: maapuro akabikwa (2-3 pcs.); kiwi.

Chikamu chechina

Kudya kwemangwanani: mabhanana akaomeswa.

Snack: mazuva.

Kwekudya kwemasikati: apricots akaomeswa.

Manheru snack: chitsama chemazambiringa akaomeswa.

Kudya kwemanheru: sanganisa michero yakaomeswa.

chitsamba

… Michero yakaomeswa inosiyana nezvimwe zvekudya mumakori ayo akawanda, saka usadya zvinopfuura 50-60 g pakugara.

Chechishanu danho

Mukuswera kwezuva, maawa maviri kana matatu ega ega huchi chaihwo (2 tbsp. L.) Yagezwa pasi nemvura yakabikwa kana tii.

Chikamu chechitanhatu

Mazuva 1-3: menyu echikamu chechina.

4-6 mazuva: menyu yechitatu nhanho.

Mazuva 7-9: menyu yechipiri chikamu.

Mazuva gumi nemaviri: menyu yematanho ekutanga.

Kudya kweiyo yakasanganiswa yakanaka yekudya kwemwedzi

Muvhuro

Kudya kwemangwanani: girazi remukaka.

Kudya kwemangwanani kwechipiri: girazi remukaka.

Kwekudya kwemasikati: girazi remukaka.

Manheru masikati: girazi remukaka.

Kudya kwemanheru: girazi redomasi muto; kusvika ku100 g ye rye kana chingwa nhema.

Chipiri

Kudya kwemangwanani: chingwa chisvinu (zvidimbu zviviri) nebhotoro neuchi chaihwo; Kofi yetii.

Kwekudya kwemasikati: yakaonda nyama yakabikwa (100 g); mumwe muto; chimedu chechingwa chitsvuku; chidimbu chakatetepa chemafuta mashoma-mashoma akaoma.

Kudya kwemanheru: mazai maviri akabikwa.

Chitatu

Kudya kwemangwanani: 2 maapuro ari pakati nepakati (zviri nani kusarudza michero inovava).

Kwekudya kwemasikati: muto wemuriwo usina kukangwa uye zvimwe zvine mafuta zvikamu.

Kudya kwemanheru: yemiriwo isiri-starchy saladi; tii ine 1 tsp. uchi.

China

Kudya kwemangwanani: yakaderera-mafuta kottage chizi (100 g).

Kwekudya kwemasikati: 2 mazai ehuku akabikwa; yakabikwa huku huku (100 g); chimedu chechingwa nhema kana che rye.

Kudya kwemanheru: girazi kefir ine zvemafuta zvemukati zvisina kukwira kupfuura 1%.

Chishanu

Dzokorora menyu yemusi wechipiri.

Mugovera

Dzokorora menyu yezvakatipoteredza.

Svondo

Dzokorora China menyu.

chitsamba… Dzokorora menyu iri pamusoro vhiki rega rega, asi usapfuure iyo yakakurudzirwa mwedzi wega wega.

Kudya Kudya Mienzaniso Yeakanaka Kudya Kudya

Sarudzo Nha. 1

Day 1

Kudya kwemangwanani: kofi / tii; mapunipuni akati wandei emafuta epasi cottage chizi.

Kwekudya kwemasikati: chidimbu chemazamu ehuku yakabikwa; saladi ye radishes, sorrel uye mamwe magidhi; Apple muto.

Manheru snack: apuro nyowani kana yakabikwa.

Kudya kwemanheru: nyama yemombe yakabikwa (100 g); girazi remafuta mashoma kefir; ndiro yemabriji.

Day 2

Kudya kwemangwanani: hove yakabikwa; tii (nemukaka).

Kwekudya kwemasikati: chikamu cheborscht isina kubikwa; shredded chena kabichi; chingwa chisvinu; girazi redomasi muto kana nyanya nyanya; tii.

Manheru masikati (mukaka (200-250 ml).

Kudya kwemanheru: 100 g yeiyo yakabikwa pike perch kana imwe hove yakaonda; girazi kefir; apple iri pakati nepakati.

Day 3

Kudya kwemangwanani: mazai maviri akaomeswa-akabikwa; tii (nemukaka neuchi).

Kwekudya kwemasikati: mbiya yemuto wehowa nemakwenzi uye chero zviyo; mutsva wemagaka; 100 g yenyama yehuku yakabikwa; chingwa; michero kana michero yakaomeswa compote.

Manheru snack: girazi redomasi muto.

Kudya kwemanheru: 100-150 g ye curd nemazambiringa akaomeswa; girazi remafuta mashoma-kefir.

Day 4

Kudya kwemangwanani: kusvika ku150 g yehuku yakabikwa uye mukombe wetii.

Kwekudya kwemasikati: muto wemuriwo usina kuibva; hove diki mune yekambani yakabikwa chena bhinzi; chimedu chechingwa; chero michero kana jisi rebheri (girazi).

Masikati snack: 250 ml yemadomasi muto.

Kudya kwemanheru: chimedu chechizi; girazi kefir; chero maranjisi.

Day 5

Kudya kwemangwanani: chidimbu chemombe yakabikwa yakabikwa uye tii.

Kwekudya kwemasikati: girazi remuto wehove; wemagaka uye madomasi saladi; chikamu chehove yakabikwa; chimedu chechingwa nhema kana che rye; girazi re compote.

Masikati snack: kofi / tii ine yakaderera-mafuta mukaka.

Kudya kwemanheru: chikamu chidiki chechingwa chehuku chiropa; girazi kefir; peya kana apuro.

Day 6

Kudya kwemangwanani: yakatemwa cutlet kubva kuonda nyama; kofi / tii ine mukaka wakaderera-mafuta.

Kwekudya kwemasikati: ndiro ye borscht yakaonda; goulash; chingwa chisvinu; wemagaka Salad uye madomasi muto.

Yakachengeteka, apuro.

Kudya kwemanheru: chidimbu cheyese yakabikwa nyama isina mafuta; girazi remafuta asina-kefir.

Day 7

Menyu yezuva rino maapuro (1 kg) kana kefir (1,5 l). Kuburutsa!

Sarudzo Nha. 2

Day 1

Kudya kwemangwanani: sangweji yechingwa che rye, dash of butter uye slice yemafuta mashoma echiDutch; tii kana mushonga wemiriwo.

Kwekudya kwemasikati: buckwheat (100 g); girazi remafuta mashoma-kefir.

Manheru masikati snack: 2 tbsp. l. chibage kana oatmeal, inodururwa neiyo shoma yeyoga yogati.

Kudya kwemanheru: michero saladhi yakapfeka ne yogati; girazi repineapple muto.

Day 2

Kudya kwemangwanani: chingwa nebhotoro uye chizi yehuwandu hwemafuta zvirimo; tii kana mushonga wemiriwo.

Kwekudya kwemasikati: 150 g yemidziyo yemuriwo; tii.

Masikati snack: imwe oatmeal kana inonaka muesli ine yogati isina chinhu.

Kudya kwemanheru: nyama yehuku yakabikwa (100 g); zai rakaoma; girazi remuto kubva kune chero citrus.

Day 3

Kudya kwemangwanani: sangweji (chingwa nhema, bhotoro shoma, chizi); mishonga yemakwenzi kana tii.

Kwekudya kwemasikati: 80 g yehave yenguruve yakabikwa; chimedu chechingwa che rye; 2 madiki mabhanana (kana rimwe hombe); kefir (girazi).

Masikati snack: yakaderera-mafuta yogati (200 ml) ine 2 tbsp. l. oats.

Kudya kwemanheru: mbatatisi yakashambiwa isina kupfeka (150 g); girazi kefir.

Day 4

Kudya kwemangwanani: chingwa nebhotoro uye kottage chizi; tii.

Kwekudya kwemasikati: 150 g yemuriwo (mbatatisi, karoti, hanyanisi, bhinzi); tii.

Manheru masikati snack: 100 g yeoatmeal (yakagadzirira-kurema uremu); yogati shoma.

Kudya kwemanheru: 100 g yenyama yehuku, yakabikwa isina kuwedzerwa mafuta; zai rakaoma rakabikwa; girazi repineapple muto.

Day 5

Kudya kwemangwanani: chimedu chechingwa neshizi yakaoma; tii kana mushonga wemiriwo.

Kwekudya kwemasikati: 100 g yemazamu ehuku yakabikwa uye anenge akaenzana pariji yemupunga; kefir (girazi).

Manheru masikati snack: apple uye pear saladi ine spoonful yemazambiringa akaomeswa; tii.

Kudya kwemanheru: mazai maviri uye girazi reruvara rweorenji.

Day 6

Kudya kwemangwanani: chingwa nebhotoro nechizi; tii.

Kwekudya kwemasikati: buckwheat (100 g); saladhi kubva kune chero isiri-starchy miriwo uye magedhi.

Manheru masikati snack: 100 g yeakaderera-mafuta kottage chizi; tii.

Kudya kwemanheru: karoti uye apple saladi.

Day 7

Kudya kwemangwanani: sangweji (chingwa che rye, bota, chizi) netii.

Kwekudya kwemasikati: yemuriwo (anenge 150 g); tii.

Masikati masikati: 100 g yechibage kana oatmeal; yakaderera-mafuta yogati (200-250 ml).

Kudya kwemanheru: 2 mabhanana uye muto wemaapuro (girazi).

Contraindications kune kudya kwakanaka

Kudya kunotsanangurwa pamusoro hakugoni kuteverwa:

  1. nekuwedzera kwezvirwere zvisingaperi,
  2. mushure mekuvhiyiwa,
  3. panguva yekuzvitakura nekuyamwisa,
  4. vana nevechiri kuyaruka,
  5. vanhu vakura.

Zvakanakira Kudya Kwakanaka

Iwo mabhenefiti makuru echikafu chakanaka mukuwedzera kune kurasikirwa uremu ndeaya:

  1. kuchenesa muviri;
  2. kuenzanisa kweshuga yeropa;
  3. kusimbisa chishuwo chakakodzera;
  4. kuderedzwa kushuvira kweswiti, chikafu chine starchy uye zvimwe zvekudya zvine ma-calori mazhinji;
  5. kubviswa kwekuzvitutumadza kwakanyanya, kutaridzika kwekunakidzwa kwekunzwa kureruka, kugadzirisa kwakawanda muhupenyu uye hutano;
  6. kudya kwakasiyana siyana;
  7. kukudziridza tsika yekudya zvakanaka.

Kukanganisa kwekudya kwakanaka

  • Izvo zvakashata zveaya akavimbika ekushandura matekiniki zvakanyanyisa kushoma pane zvakanakira, uye zvakadaro zvimwe zvinogumbura zvinogona kuwanikwa.
  • Saka, kudya kwaProtasov kunogona kuva kwakaoma kune avo vanoshandiswa kuva nenyama yakawanda nehove mukudya kwavo (zvigadzirwa izvi zvinorambidzwa pakutanga kwemaitiro).
  • Pakudya kwemwedzi nemwedzi, zvinogona kuve zvakaoma kuita mazuva ekutsanya. Semuenzaniso, kuti udye huchi chete zuva rese, munhu anofanirwa kuve neanoda simba.

Kushandisa chikafu chakanaka

Chero chikafu chakanaka chinogona kudzokororwa mushure memwedzi 5-6. Iyo yakareba iyo kumbomira pamberi pekudya kunotevera kwatanga, zvirinani. Kana, mushure mekupera kwetekinoroji, iwe uchidya zvine mwero uye nenzira kwayo, chengetedza macalorie emenyu, iwe uchakwanisa kuchengetedza huremu kana zvishoma nezvishoma kuenderera uchirasa.

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