Kudya kwemazambiringa, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 650 Kcal.

Kubva kare, mazambiringa ave akakurumbira nokuda kwemishonga yawo. Asi kunyange ikozvino, vanhu vashomanana vanoziva kuti berry iyi inobatsira kwete kungovandudza hutano hwavo, asiwo kuderedza uremu. Kana iwe uchida kurasikirwa mapaundi mashoma asina kufanira, uye iwe unoda mazambiringa, kudya kwemazambiringa ndiyo nzira yako yekuwana kuwirirana kunodiwa.

Zvinodiwa zveMazambiringa

Kudya kwakasimba kwemazambiringa inobvumidza kwemazuva 3-4 (hazvidiwe kunamatira pairi kwenguva yakareba) kurasikirwa nemaviri mapaundi ekuwedzera. Iwe unofanirwa kudya katatu pazuva, uchinwa 2-1,5 litita emvura yakajeka. Pazuva rekutanga rekudya, iwe unofanirwa kudya 2 g emazambiringa, pane yechipiri - 500 kg, chechitatu - 1 kg. Kana iwe uchida kupedza zuva rechina rekudya, gadzira chikafu chake che1,5 kg yemabriji.

Iko kune yakasarudzika sarudzo yekurasa uremu nemazambiringa. Kudya kwemazambiringa kwakapfava inogara kwemazuva manomwe ichabvisa muviri we 7-2 kg. Pano, menyu yatove neakakura akasiyana siyana uye neyakaenzana seti yezvigadzirwa. Zvinokurudzirwa kudya katatu pazuva. Pamusoro pemabriji edu ezvekudya, unogona kusanganisira nyama nehove dzakaonda, mukaka une mukaka wakaderera-mafuta uye zvimwe zvekudya zvine hutano mukudya kwako (ona chikamu cheDhiet Menu).

Kana iwe uchida zvigadzirwa zvemukaka nemichero, unogona kugadzira menyu nekubatanidzwa kwavo. pane curd-mazambiringa uye michero-mazambiringa-mukaka kudya, izvo zvakare zvisina kukodzera kugara kwenguva yakareba kupfuura vhiki. Pane izvi zvinosanganiswa zvekudya sarudzo, unogona kudya kanomwe pazuva. Kurema kwekurema kwenguva yakatarwa ndeye 4-4 kg.

Pane chero vhezheni yechikafu chemazambiringa, kurovedza muviri kuchengetedza mhasuru toni, kunyangwe kurovedza muviri kuri nyore, hakuzove kwakanyanya.

Saka kuti mamwe mapaundi arege kudzoka zvakare, uye kana paine kusagadzikana mukushanda kwegadziriro yekugaya, zvinodikanwa kuti ubudise nzira yacho mushe. Usangoita nekukurumidza mushure mekudya punch pane mafuta, anotapira, akawandisa munyu kana chikafu chakachekwa. Taura zvekudya zvitsva zvishoma nezvishoma uye edza kumisikidza chikafu chako pane zvine hutano, zvine mafuta mashoma. Ehe, usakanganwa nezvemazambiringa uye utungamire anoshanda ane hutano mararamiro.

Chikafu chemazambiringa menyu

Kudya kwechikafu chakasimba chemazambiringa

Mazuva ese isu tinodya chete mazambiringa muhuwandu hwapihwa pazasi.

Day 1

Kudya kwemangwanani: 150 g.

Kwekudya kwemasikati: 200 g.

Kudya kwemanheru: 150 g.

Day 2

Kudya kwemangwanani: 300 g.

Kwekudya kwemasikati: 400 g.

Kudya kwemanheru: 300 g.

Day 3

Kudya kwemangwanani: 500 g.

Kwekudya kwemasikati: 500 g.

Kudya kwemanheru: 500 g.

Kudya kudya kwemazambiringa kwakapfava

Day 1

Chikudya chamangwanani: 150 g yemazambiringa; girasi re yogurt yakaderera-mafuta; maspuni maviri emuesli asina shuga; orenji.

Zvokudya zvemasikati: 200 g yehuputi yakabikwa; chimedu chenyama yakaonda yakabikwa; 2-3 walnuts; 100 g lettuce mashizha; 100-150 g yemazambiringa.

Kudya kwemanheru: 100-150 g yemazambiringa kana mamwe majiroji; 100 g yehuku yakabikwa fillet.

Day 2

Kudya kwemangwanani: 2 tbsp. l. pasi-fat cottage cheese yakarungwa neyogati isina chinhu; 150 g yemazambiringa.

Kudya kwemasikati: 2 tbsp. l. mupunga wakabikwa; 100 g shrimp yakabikwa; chisumbu chiduku chemazambiringa.

Kudya kwemanheru: 150 g yembatatisi, yakabikwa kana yakabikwa nekaroti uye anyanisi (iwe unogona kuzadza ndiro ne 1 teaspoon yekisikimu yemafuta mashoma); 100 g yemazambiringa.

Day 3

Chisvusvuro chemangwanani: coarse hupfu bhandi nechidimbu chechizi; 100 g yekottage cheese uye mazambiringa.

Kwekudya kwemasikati: 150 g yehove dzakabikwa zvehove uye huwandu hwakaenzana hwemutsva kana sauerkraut; 100 g yemazambiringa.

Kudya kwemanheru: 150 g yeiyo yakagadzirirwa jelly kana yakajeka pudding nemazambiringa.

Day 4

Kudya kwemangwanani: 100 g ye curd; chimedu chechingwa cheupfu hwakatsetseka; 100 g yemazambiringa.

Kwekudya kwemasikati: 200 g yekottage chizi (unogona kugadzira casserole nekuwedzera chero michero uye maabriji kucottage chizi); 100 g yemazambiringa.

Kudya kwemanheru: 300 g yemidziyo yemuriwo (kunze kwembatatisi) uye shoma nyama yehuku; 100 g yemazambiringa.

chitsamba… Kana iwe uchida kuwedzera kudya kusvika mazuva manomwe, ingo dzokorora kudya kwacho chero mazuva matatu.

Kudya kwecurd-grape chikafu

Kudya kwemangwanani: yakaderera-mafuta yogati isina zvinowedzera.

Snack: 200 g isina-mafuta curd.

Kwekudya kwemasikati: casserole yekottage chizi nemazambiringa (unogona kuwedzera mamwe majikiji).

Kudya kwemanheru: 200-250 ml yekefiriti.

Kudya kwemichero-mazambiringa-mukaka kudya

Kudya kwemangwanani: tii kana kofi ine mukaka.

Snack: akati wandei emapunipuni eepasi-mafuta cottage cheese; chisumbu chemazambiringa.

Kwekudya kwemasikati: 200 g yemazambiringa.

Kudya kwemanheru: chisumbu chemazambiringa (chinogona kutsiva chero muchero usina starch).

chitsamba… Kana uine nzara, unobvumidzwa kunwa girazi kefir kana yogati ine hushoma hwemafuta zvemukati mekudya kwemasikati.

Contraindications kune chikafu chemazambiringa

  • Contraindications kune chikafu chemazambiringa chinosanganisira dumbu uye duodenal ulcers, gastritis (kunyanya panguva yekuwedzera), colitis, chirwere cheshuga uye zvimwe zvirwere zvakakomba.
  • Iwe haugone kugara pane chikafu chemazambiringa chevana, vachiri kuyaruka, vanhu vakura, vakadzi vane pamuviri uye vanoyamwisa
  • Zvakakodzera kurapwa nekuchenjerera zvakanyanya mukuomerera kune chikafu chemazambiringa kana paine stomatitis uye mamwe matambudziko emumuromo, kufutisa, uye kusagadzikana kweturakiti.

Kunaka kwekudya kwemazambiringa

  1. Kudya kwemazambiringa kunobatsira kugadzirisa chimiro munguva pfupi.
  2. Iwe unogona panguva imwe chete kuvandudza muviri, nekuda kwehukuru hunobatsira hweiyi berry. Mazambiringa anoonekwa seyakanakisa sosi yevhitamini A, B, C, E, K, derivatives yefolic acid (folate), yakakosha zvicherwa (calcium, selenium, phosphorus, iron). Mazambiringa anewo flavonoids, ayo ane simba antioxidants anononotsa kuchembera kwemuviri uye kuderedza zvinokuvadza zvemahara radicals. Mavhitamini nemafuta echisikigo anosimbisa uye anovandudza masero emuviri, saka vanachiremba nevanovaka muviri vanopa zano rekudya ma berries neganda nembeu.
  3. Ganda remuzambiringa rinobatsirawo kunyatsochenesa ura kubva mukukuvara kunokanganisa. Mazambiringa, kunyanya mazambiringa madema, anobatsira kusimbisa hurongwa hwemwoyo. Ma berries anowedzera iyo nitrogen yezvinyorwa muropa medu, nokudaro ichideredza mukana wekugwamba kweropa uye kudzivirira kurwadza kwemoyo. Chiedza chemhando yebheri iyi chine hunhu hwakanaka pabasa renduru neitsvo, bvisa jecha rakawandisa kubva kwavari. Mazambiringa ane unyoro diuretic maitiro. Calcium inosimbisa mazino nemapfupa, ichideredza njodzi yekuora kwemeno uye kutsemuka.
  4. Mazambiringa anodzivirira kubva pane zvakaipa zvinokonzerwa nemwaranzi yeultraviolet. Iyo fravonoids inowanikwa mumabriji inobatsira kuwedzera mabasa ekudzivirira eganda, kudzivirira kupisa. Mazambiringa anoderedza njodzi yekenza yeganda. Aya mabriji anovandudza mamiriro eiyo nzira yekufema, saka kuidya kunobatsira, semuenzaniso, kune asthmatics.
  5. Mazambiringa anowedzera maitiro emagetsi, zvichiita kuti zvive nyore kuchengetedza huremu hwakawanikwa. Kutenda kune antioxidants, mazambiringa anobatsira kubvisa kunetsekana kwekutya, kurwisa kuneta, uye kudzorera simba. Mazambiringa anowedzera kudzivirira kwemuviri, kunatsiridza hutano hwakazara.
  6. Izvo zvakanaka kudya mazambiringa, uye kwete chete pane zvekudya. Asi, kana iwe usiri kuda kuwana mapaundi, iwe unofanirwa kucherechedza zvine mwero. Hazvikurudzirwi kutora kudya kukuru nemazambiringa; zvirinani kuishandisa pakati pavo (15 ma berries makuru rimwe nerimwe) kana kunwa girazi remuto uchangobva kusvinwa.

Kukanganisa kwekudya kwemazambiringa

  • Pamusoro pechikafu chakasimba chemazambiringa, unogona kutarisana nemusoro, kukanganiswa pabasa remudumbu, kuwedzera nyota, kushaya simba, uye nzara yakaoma.
  • Mazambiringa ibheri yemwaka. Kana iwe uchida kuti kudya kwacho kubatsire hutano hwako uye kwete kurova chikwama chako, unogona kunamatira pairi chete pane dzimwe nguva dzegore.
  • Huremu hwakawanda pahuremu hwemazambiringa haugone kukandirwa pasi, uye nekufutisa, zvinowanzoenderana nekugara pairi. Naizvozvo, kana iwe uchida kudzikira uremu zvakanyanya, sarudza imwe nzira yekudzora uremu.

Kuitazve chikafu chemazambiringa

Iwe unogona kuyedza chero vhezheni yechikafu chemazambiringa zvakare, asi tora kanenge zororo remwedzi.

2 Comments

  1. sehr interessant, werde ich gleich probieren, zumal nur 4 Tage notwendig sind. Natürlich Sport und Lockerungsübungen nicht vergessen. Hab schon oft Trauben anstatt des Frühstücks oder des Mittagessens gegessen, war danach nicht mehr hungrig. Muß 4-5 K abnehmen, ich hoffe es klappt. Werde berichten.

  2. Жүзім аздырма

Leave a Reply