Kudya kukuru, masvondo mashanu, -5 kg

Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1150 Kcal.

Kudya kukuru kunorarama zvinoenderana nezita rayo. Izvo zvinokubatsira iwe kurasikirwa neyakafanira inooneka huwandu hwemakirogiramu munguva pfupi uye zvakanyanya kugadzirisa zvimwe zvikamu zvemuviri.

Nzira yekudya sei kuti uchinje zvakanyanya chimiro chako uye utaure zvakanaka kune mamwe mapaundi kwenguva yakareba? Nhasi musoro wenyaya yedu yekukurukurirana uchave iwo unonyanya kufarirwa chikafu cheiyo yakanakisa nzira yekudzora huremu - Hollywood, kefir, Pasternak's "5 zvinhu", yedumbu rakarara.

Zvinodiwa zvekudya kwakanaka kwazvo

Chikafu chaPasternak "zvinhu zvishanu" yakagadzirwa nemudzidzisi weAmerica weHollywood nyeredzi, physiologist Harley Pasternak. Ichi chirongwa ndecheyakazara mararamiro shanduko sisitimu. Nekubatsira kwake, vazhinji vanozivikanwa vakakwanisa kugadzirisa yavo data data.

Saka, zvinhu zvishanu zvikuru zvekudya:

  • Nguva yehunyanzvi mavhiki mashanu.
  • Munyori anokurudzira kudya kwakakamurwa kashanu pazuva (matatu makuru ekudya uye zvidiki zvidiki zvidiki).
  • Kudya kwemangwanani, kudya kwemasikati uye kudya kwemanheru kunofanira kuva nezvikamu zvishanu, kureva kuti, kudya kwese kunofanira kunge kune mapuroteni, makabhohaidhiretsi akaoma, mafuta ane utano, fiber, uye chinwiwa chisina shuga. Minimal kupisa kurapwa kwechikafu (kusvika ku5 maminetsi) ichachengetedza iyo inobatsira yezvigadzirwa zvechisikigo zvitsva.
  • Mazuva mashanu pasvondo iwe unofanirwa kudzidzira kwemaminetsi makumi maviri neshanu (mashanu maminetsi mashanu).
  • Kune zuva rimwe chete rekuzorora vhiki rega rega (kureva., Mazuva mashanu pakudya). Idya sezvaunoda. Izvi zvakarongwa "kuputsika kwekudya" hazvizokanganisa chimiro, iyo metabolic rate haizotambura.

Mapuroteni anokwanisa kuwanikwa kubva kuhuku, turkey, nyama yakakora, tsuro nyama, hove, hove dzegungwa, chizi uye kottage chizi, mazai. Nzira dzekugadzirira nyama - kupisa kana kukora.

Fiber, inodiwa kumuviri, inogona kuwanikwa mubran, crispbread, coarse flour bread, isiri-starchy yemiriwo zvigadzirwa, unsweetened fruit.

Makabhohaidhiretsi anodiwa nemuviri achawanikwa kubva muzviyo, pasta yakaoma, michero nemiriwo.

Tarisa mafuta akakodzera mumiorivhi nemafuta emiriwo zvichibva pairi, muhove (zvakanakisa zvese - tsvuku).

Shuga, fructose, sirasi yeglucose, zvakasiyana-siyana zvinotapira nemakhahydrates zvakawandisa ndivo vavengi vehutano hwako. Verenga zvakanyatsonaka zviri mukati mezvigadzirwa zvakatengwa.

Usaronge saradhi nemayonnaise. Dzimwe nzira dzakasimba ndeye yoghurt-masitadhi kupfeka, muto wemonimu nemafuta emuriwo, yakachena juimu remoni

Kudya kwekunwa kwechikafu ichi chine mvura yakachena, yemakwenzi uye yakasvibirira tii, kofi isina kusimba, yakaderera-mafuta kefir uye yakaviriswa mukaka wakabikwa, majusi.

Kana iwe ukatevera wakatendeka mitemo yemaitiro, unogona kurasikirwa ne7-10 kg pane imwe nguva yekudya. Kudya kwekoriori kwezuva nezuva hakufanirwe kudarika 1400 simba mayuniti. Zvokudya uye zvinwiwa zvine shuga kana doro, pamwe chete nezvigadzirwa zvine trans mafuta zvinorambidzwa zvachose. Panzvimbo yeshuga isiri pamutemo, unogona kushandisa uchi hwepanyama (kwete kupfuura mashupuni maviri pazuva).

Zvinokurudzirwa kuita kudzikisa rimwe remazuva pavhiki (iyo menyu ichapihwa pazasi). Kana iwe uchida, rimwe zuva pavhiki iwe unogona, uye, mukupesana, kurodha kumusoro - idya chikafu icho iwe chawakanyimwa iwe pachako, asi uchichiida zvakanyanya. Kufambisa kwakadaro hakuzo kukuvadza zvakanyanya chikafu, asi zvepfungwa zvichabatsira kuunza iro basa rakatanga kusvika kumagumo. Zvakanakisa, zvibvumire iwe kudya mune kamwe chete kudya, uye kuomerera pamitemo yekudya kune vamwe vese.

Tinokuyeuchidza kuti mazuva mashanu pasvondo iwe unofanirwa kudzidzisa, uchibatanidza simba uye kurovedza muviri, kwemaminitsi makumi maviri nemashanu. Iyo yekuronga yekudya inokurudzira kuita maminetsi mashanu-kudziya-kumusoro kutanga. Wobva waita maekisesaizi maviri esimba, uchichinja mapoka emhasuru zuva rega rega. Wobva wasungira iyo abs, zuva nezuva mukufamba kwakasiyana. Kupedzisa yako yekurovedza muviri kunogona kuve maminetsi gumi-maminetsi echikamu kana joko rakareruka.

Imwe nzira huru yekudzikisa huremu ndeyekudya kweHollywood. Iyi nzira inotora mavhiki maviri. Inotarisirwa kudzikisa macalorie uye kudzikisa makabhohaidhiretsi nemafuta mukudya. Pano iwe uchafanirwa kurega kudya kwemangwanani. Asi kana iwe uchiona zvichinetsa kubata usina kudya kwemangwanani, zviite nekapu yetii tii kana kofi uye hafu yemuzambiringa. Inokurudzirwa kugadzira kudya kaviri - masikati uye kudya kwemanheru. Kudya kwemanheru kunofanira kunge kusati kwasvika 2:19.

Iwe unofanirwa kudzima michero ine starchy nemiriwo, zvigadzirwa zvehupfu, zvese zvekudya uye zvinwiwa zvine kanenge huwandu hweshuga kubva kumenyu yako. Kana iyo yakaoma isina kutapira, kushandiswa kwe-carbohydrate-isina zvinotapira zvinobvumirwa. Kunwa doro kunorambidzwa. Izvo zvinokurudzirwa kusabvisa munyu kubva mukudya kwechinguva, kana kuti kuderedza kushandiswa kwayo. Haufanire kudya chikafu chine munyu, magaka, chikafu chinoputa, chikafu chekukurumidza uye macalorie akanyanya. PaHollywood Diet, chikafu chose chaunogona kudya chinofanira kudyiwa chisina kubikwa. Kana ukabika zvokudya, bika kana kubika, asi usashandise mafuta nemafuta akasiyana-siyana.

Izvo zvinodikanwa kunyora chikafu kunyanya kubva kune isiri-starchy miriwo, huku kana mazai ezvihuta, nyama yakaonda (zvirokwazvo, nyama yemombe). Kana iwe ukatevera "Hollywood" zvakanyatsonaka, mumazuva gumi nemana muviri ucharasikirwa kusvika gumi asina kufanira mapaundi.

Chinhu chakakurumbira sarudzo yekuremerwa uremu chikafu chakadzika mudumbu. Izvo zvakakosha zvekudya uku kurambwa kwedoro nefodya. Pakati pemimwe mhedzisiro yakaipa, iyi miitiro yakaipa inokanganisa metabolism. Uye, sezvamunoziva, nematambudziko ane metabolism, kurasikirwa uremu kwakanyanya kuomarara, uye kazhinji hazvigoneke zvachose. Ndinoda kunyanya kutaura nezvehwahwa hunodiwa nevakawanda. Ichi chinwiwa chinopa huwandu hwakawanda hwehomoni dzechikadzi, izvo zvinowedzera mukana wekuiswa kwemafuta pachiuno uye nekuchengetedza zvese zvinoedza pakudya.

Kana iwe uchida kudzikira uremu, zvinokurudzirwa zvakare kurega zvine mafuta, zvine shuga, zvakanyanya kudya zvine munyu.

Menyu huru zvinotevera zvigadzirwa zvinofanira kushanda.

  • Chikafu chinonaka

    Zvigadzirwa zvakadaro, kunyangwe zvisina kukwira mumacalorie, zvinogutsa muviri zvakakwana uye kuderedza nzara. Zvokudya zvine fiber zvinosanganisira zviyo zvakasiyana-siyana (mupunga webhurawuni wakanyanya kunaka), maapuro, nyemba, magaka, zucchini, sora regungwa, uye girinhi.

  • muchero

    Inokurudzirwa kutarisa maapuro nemapeari. Michero yeCitrus (maranjisi, mazambiringa) zvakare yakanaka munyaya iyi. Zvinobatsira kudya michero kwete musanganiswa nezvimwe zvigadzirwa, sezvo vazhinji vakajaira, asi zvakasiyana. Kana iwe uchida kuisa chikamu chemuchero muzvokudya zvako, zvakanakisisa kufambidzana nezvipo zvezvisikwa kubva mumukaka nemukaka wakaoma.

  • Protein

    Sezvaunoziva, mapuroteni akakosha zvakanyanya kune akakodzera uye nekukurumidza metabolism. Kanokwana kaviri pasvondo, chikafu (zvekudya zvemasikati) chinofanirwa kuve nehove kana dzakaonda nyama mafillets uye isina-starchy miriwo. Mazai mashoma ehuku akabikwa pasina kuwedzerwa kwemafuta inogona kunge iri kudya kwemanheru kukuru.

Mafuta anobatsira mumuviri ane mbeu uye nzungu dzakasiyana. Ingo rangarira nezve yavo yakakwira koriori zvemukati uye usadya zvinopfuura makumi mashanu magiramu pazuva. Zvakare, nguva nenguva, mafuta emiriwo anofanirwa kuunzwa mukudya, asi zviri nani kuti usazviisa pasi pekupisa kurapwa.

Ronga kanenge katatu kudya. Kana iwe uine nzara pakati pekudya, unogona kuva nechikafu pane chisina-starchy muchero kana miriwo, kana uine girazi kefir.

Kana iwe usinga cheke kudya zvakanyanya, iyi nzira inogona kuteverwa kusvika kumwedzi. Semutemo, mhedzisiro yacho inozviita inzwe mushure mevhiki. Ehezve, hushamwari nemitambo hunozoita mhedzisiro nekukurumidza uye kuonekwe. Ita maekisesaizi ekururamisa dumbu rako uye kazhinji tungamira mararamiro anoshanda zvakanyanya.

Muvhiki imwe chete, unogona kurasikirwa ne5-7 kilograms nerubatsiro rweakanakisa kudya kefir… Pane nzira mbiri dzinozivikanwa. Ose ekupedzisira kwevhiki.

Zvinozivikanwa kuti Larisa Dolina akatendeuka kuva kefir uremu, nekuda kwaizvozvo akachinja chimiro chake. Nekudaro, zuva rega rega kwevhiki iwe unofanirwa kudya chimwe chigadzirwa (kefir, mbatatisi, mukirimu wakasviba, nyama yakasviba) uye kunwa kefir (0,5 l). Iwo akaomesesa mazuva ekupedzisira ekudya. Saka, pazuva rechitanhatu zvinotenderwa kunwa kefir chete, uye nezuva rechinomwe - chete mvura. Hazvikurudzirwi kudya mushure me18: 00.

Musiyano wechipiri wekushandura kefir unosanganisira kushandiswa kwechikafu (chakaonda nyama, buckwheat, mazai ehuku, michero yakaomeswa, saladhi yemuriwo, kefir) zvine mutsindo munguva. Kureva - ose 2 maawa kubva 7:00 kusvika 21:00. Izvo zvakakosha kwazvo kuti kefir yakaderera-mafuta. Zvakanaka, inwa chinwiwa chisina mafuta. Mafuta epamusoro anotenderwa zvemukati 1,5%.

Inokurudzirwa kusiya zvachose munyu pane kefir chikafu.

Menyu huru yekudya

Muenzaniso wechinyakare chikafu chePasternak chikafu "5 zvinhu"

Kudya kwemangwanani: omelet yakagadzirwa kubva kune akati wandei mazai machena, yakabikwa isina mafuta mupani kana nemhepo; 100 g yeoatmeal, unogona kuwedzera mukaka mudiki uye apple rakatemwa nesinamoni kune yakapera dhishi.

Snack: cocktail (whisk girazi kefir uye mashoma emaapuro akachekwa mumusanganisi).

Kwekudya kwemasikati: kuonda turkey fillet schnitzel (150 g); chikamu cheletisi (akati wandei matomatisi etamati, lettuce mashizha); chingwa chezviyo chakazara (slice).

Manheru masikati tudyo: dhishi remashizha lettuce, shoma tuna yejusi mune yayo muto, cucumber, tomato, dhiri.

Kudya kwemanheru: ingangoita 100 g yakachekwa salmon fillet; saladhi yetamati matamba uye kabichi; mapuni maviri emupunga porridge (kunyanya mupunga wakasviba).

Kudya kwezuva rekutsanya reiyo Pasternak chikafu "zvishanu zvinhu"

Muhafu yekutanga yezuva isu tinonwa chete yakachena mvura, uye panenge pa15 pm unogona kutenga jongwe rinonyatsogeza muviri uye rinoizadza nezvinhu zvinobatsira. Kuti uite izvi, unofanirwa kusanganisa yogati yakasikwa kana kefir (girazi), bhanana diki, 1 tbsp. l. mbeu yefilakisi uye huwandu hwakaenzana hwegorosi rakamera. Mushure mekunwa iyi cocktail, iwe unofanirwa kunwa chete mvura kusvika mangwana mangwanani. Chikafu chinorambidzwa.

Dzimwe jongwe dzinogona kugadzirwa panguva yekuburitsa zvakasiyana. Heano mamwe mabikirwo.

  • Soy mukaka (girazi), 20-30 g sitirobheni yechando, 1 tsp. mbeu yeflakisi, 2 tsp. gorosi bran.
  • Girazi remuto weorenji (kunyanya ichangobva kusvinwa), 1 tbsp. l. gorosi rakamera, 3-4 pcs. apricots akaomeswa.
  • Girazi redomasi muto, hafu yetii ye tuna, 1 tsp imwe neimwe. mbeu yegungwa neflakisi.
  • Girazi remukaka we soy, 6 pcs. apricots akaomeswa, 1 tbsp. l. mbeu yeflakisi, 2 tsp. oat bran.

Kudya kweiyo Hollywood chikafu kwemazuva gumi nemana

1 ne8 mazuva

Kwekudya kwemasikati: yakabikwa huku zai; tomato; Kofi yetii.

Kudya kwemanheru: saladhi inosanganisira chena kabichi uye cucumber; zvidimbu zvidimbu zve grapefruit; yakabikwa huku zai.

2 ne9 mazuva

Kwekudya kwemasikati: yakabikwa huku zai; mazambiringa; kofi Tea.

Kudya kwemanheru: nyama yemombe yakabikwa (inenge 200 g); cucumber; tii.

3 ne10 mazuva

Kwekudya kwemasikati: yakabikwa huku zai; saladhi (madomasi, cucumber, chena kabichi); kofi Tea.

Kudya kwemanheru: nyama yemombe yakabikwa kana yakabikwa (200 g); svikiro wemagaka; kofi kana tii.

4 ne11 mazuva

Kwekudya kwemasikati: cucumber uye kabichi saladhi; mazambiringa; Kofi yetii.

Kudya kwemanheru: yakabikwa huku zai; isina-mafuta curd (kusvika ku200 g); Kofi yetii.

5 ne12 mazuva

Kwekudya kwemasikati: kabichi uye cucumber saladi; huku yezai, yakabikwa kana yakakangwa isina mafuta; Kofi yetii.

Kudya kwemanheru: chimedu chehove yakabikwa (200 g); cucumber uye chena kabichi saladhi; green tea.

6 ne13 mazuva

Kwekudya kwemasikati: muchero saradhi (apple, grapefruit, orenji inokurudzirwa kuti ishandiswe).

Kudya kwemanheru: chimedu chemafuta emombe ane mafuta mashoma (200 g); kabichi uye cucumber saladi; Kofi yetii.

7 ne14 mazuva

Kwekudya kwemasikati: huku yakabikwa isina ganda (200 g); cucumber uye kabichi saladhi; orenji (unogona kutsiva ne grapefruit); Kofi yetii.

Kudya kwemanheru: saladhi yezvimedu zveorenji, apuro, grapefruit.

chitsamba… Imwe huku zai inogona kutsiviwa nezvihuta mazai maviri.

Muenzaniso weakakura flat mudumbu chikafu kwemazuva matanhatu

Zuva rekutanga

Kudya kwemangwanani: 100 g e-low-fat cottage cheese; Apple; kapu yetii.

Kwekudya kwemasikati: yakabikwa huku yemazamu (anenge 200 g); chena kabichi muchimiro chesaladi.

Kudya kwemanheru: hafu yelita yakaderera-mafuta kefir.

Zuva repiri

Kudya kwemangwanani: omelet yemazai maviri nemadomasi (akanyatsobikwa mupani yakaoma).

Kwekudya kwemasikati: 250-300 g yehove yakabikwa uye apuro.

Kudya kwemanheru: cucumber-madomasi saradhi nemakwenzi, akasaswa nemafuta emuorivhi uye achangobva kusvinwa muto wemonimu.

Zuva rechitatu

Kudya kwemangwanani: girazi reiyo isina yogati; Apple; tii.

Kwekudya kwemasikati: 200 g yehadzi yehuku (bika isina bota) orenji.

Kudya kwemanheru: saladhi yemagaka uye akati wandei emakango matanda kana nyama yegakanje.

Zuva rechina

Kudya kwemangwanani: oatmeal, yakabikwa mumvura, neapuro; tii.

Kwekudya kwemasikati: hove yakagochwa (200 g); mazambiringa.

Kudya kwemanheru: shrimp yakabikwa (200 g); green tea.

Zuva rechishanu

Kudya kwemangwanani: michero isiri-starchy muchimiro chesaladi (300 g), shandisa yogati yakasikwa kana kefir yekupfeka.

Kwekudya kwemasikati: muto wemuriwo usina kukangwa; Apple.

Kudya kwemanheru: 200 g yemafuta-akaderera mukambani yemuzambiringa.

Zuva rechitanhatu

Kudya kwemangwanani: 2 yakabikwa mazai ehuku; orenji.

Kwekudya kwemasikati: 3 cheesecakes uye girazi kefir.

Kudya kwemanheru: yakakangwa nyama isina nyama (200 g); saladhi yeradish uye chena kabichi.

Muenzaniso wekudya kweiyo kefir chikafu chaLarisa Dolina

Zvigadzirwa zvakanyorwa pazasi zvinofanirwa kutambanudzwa zuva rese uye kudyiwa zvakaenzana, kuronga kanenge 4-5 kudya pazuva.

Zuva 1: 5 mbatatisi yepakati, yakabikwa muunifomu; kefir (0,5 l).

Zuva rechipiri: hafu yekirogiramu yehuku yakabikwa isina ganda; 2 l yekefir.

Zuva rechitatu: yakaderera-mafuta kottage chizi (3 g) uye 200 l yekefir.

Zuva rechina: kirimu yakasviba (4 g) uye 200 l yekefir.

Zuva 5: 1 kg yemapuro (inogona kutsiviwa ne 300 g yemichero yakaomeswa, kunze kwemazambiringa akaomeswa) uye 0,5 l yekefir.

Zuva 6: 1 litre kefir.

Zuva rechinomwe: ingonwa mvura.

Mugove wevhiki nevhiki weakanyanya kudya kefir

7:00 - girazi kefir

9:00 - 150 g yemuriwo saladhi (kunyanya kubva kune isiri-starchy miriwo), isina kurungwa nemafuta emuorivhi.

11:00 - yakabikwa nyama isina mafuta (80 g).

13:00 - apuro nyowani kana yakabikwa.

15:00 - 3-4 st. l. buckwheat porridge uye girazi kefir.

17:00 - yakabikwa zai.

19:00 - 100 g yemichero yakaomeswa.

21:00 - girazi kefir.

Contraindications kune kudya kukuru

  • Izvo hazvigoneke kuteedzera zvataurwa pamusoro-zvakatsanangurwa kudya kwakanyanya kana iwe uine chirwere chemudumbu, gastric ulcer kana duodenal ulcer, gastritis (kunyanya neakanyanya acidity), esophagitis (kuzvimba kwesophageal mucosa).
  • Iko hakuna kudiwa kwekutendeukira kune idzi nzira dzekudzikisa huremu mushure mekuvhiyiwa kwekuvhiya, uine hurema hwakawanda hwemuviri.
  • Zvisingachinjiki zvinopesana zvekutarisa chero musiyano wezvikafu vana, kuyaruka, kukwegura, nguva dzekutakura nekuyamwisa.

Zvakanakira Kudya Kwakakura

  • Kudya kwaPasternak yakareruka kuita. Iwe pachako unogadzira menyu kubva kune zvakabvumidzwa zvigadzirwa. Nekuda kwechikafu chekudya muzvikamu zviri pakati nepakati, unotanga kudya kwakaringana uye kuderedza dumbu. Iwe unogona kudzidza kudzora havi yako uye kudzivirira "mhumhi" nzara panguva yekudya. Kudzidziswa kwemuviri kwakakurudzirwa kuchabatsira kuomesa muviri uye kuridza tsandanyama. Kusagadzikana kwepfungwa kunodzikirawo nekuti kamwe pasvondo pane rinonzi zuva rekuzorora, paunogona kudya chero chaunoda.
  • Pa Kudya kweHollywood munguva pfupi pfupi, unogona kuchinja zvinoshamisa chimiro chako. Nokubvisa (kana kurerutsa) doro uye munyu kubva pane zvaunodya, uchavandudza hutano hwako hwese. Munguva yehunyanzvi, muviri unosukwa nehupfu uye nezvinhu zvakasiyana zvinokuvadza. Semutemo, kunyangwe nekudya kusingawanzoitika, vanhu vari paHollywood dhayeti havawani kunzwa kwakanyanya kwenzara. Izvi zvinokodzera, kunyanya, kune nyama, iyo inosanganisirwa mune yemenyu angangoita ese mazuva eiyi nzira yakanakisa.
  • Kudya kwedumbu rakadzika chikafu chine hutano chine hutano nekusabatanidzwa kwezvinhu zvinokuvadza. Nzira yekudya yakadaro zvirokwazvo ichabatsira kwete chete kuderedza uremu mudumbu, asiwo kugadzirisa chimiro chose. Iyo tekinoroji yakanyatso kudyiswa uye haigone kuperekedzwa nekurwiswa kunorwadza kwenzara, kushaya simba uye kumwe kuratidzwa kwakashata.
  • Ngatitarisei zvakakosha kudya kefir… Pamusoro pezvekuti nzvimbo dzinonetsa dzinogona kuchinjika muvhiki chete, unofanirwa kuziva mabhenefiti einodikanwa nemaitiro. Kefir ndiyo sosi yezvakawanda zvinovaka muviri. Kunyangwe muzvidiki zvidiki, ichi chinwiwa chemukaka chakabikwa chakanakira kudzikisira nzara, kuenzanisa maitiro ekugaya, kubatsira kubvisa munyu unokuvadza mumuviri, kubvisa zvisina kufanira zvinwiwa uye kubatsira kuomesa iyo yemukati microflora.

Kukanganisa kweGreat Diet

  1. nzira Harley Pasternak inogona kunetsa mukutevera, nekuti hazviwanzo kugoneka kunyora menyu yako kubva kuzvinhu zvishanu, sezvakakurudzirwa. Izvo zvakakoshawo kuti uzive kuti nekoriori yezuva nezuva inotora zvikamu zana nemazana mana (izvi ndizvo zvinokurudzirwa nemusimudziri kukwikwidza), haugone kuzadzikisa uremu hwakanyanya kana huremu hwako hwepakutanga husiri hwakanyanya. Muchiitiko ichi, zvinotenderwa kudzikisa zvishoma simba rekudya, kana uchinzwa kugadzikana. Kurovedza muviri kwezuva nezuva kwakakodzera chete kune vanhu vatove shamwari nemitambo uye, kazhinji, vakasimba zvakakwana mumuviri. Pazuva rekuregererwa, havazi vese vanogona kuzvidzora uye kwete kunyanyisa. Mazuva ekutsanya anogona kunge akaoma, kunyanya kune avo vanhu vakajaira kudya zvakawanda. Kunzwa nzara, kushaya simba, kusanduka kwemamiriro uye mimwe mhedzisiro yakaipa yezvikafu zvinogoneka.
  2. Hollywood hunyanzvi haugone kutariswa hwakaenzana, kudzikira kwehutano kunogona kuitika. Sezvo huwandu hwe makabhohaidhiretsi mune chikafu chakadzikira zvakanyanya, zvinokurudzirwa kutsigira muviri nekutora vhitamini yakaoma. Izvo zvakare zvinoita kuti iko kushandiswa kwekofi inokurudzirwa nedhayeti kunorova hutano hwako, kunyanya kana iwe wakambonwa zvishoma zvacho. Kana iwe ukacherekedza kuchinja kweropa, kana iwe usingafarire kofi, sarudza girini tii.
  3. Kune matambudziko edhayeti yekuwana dumbu rakatsetseka inogona kuverengerwa kuchokwadi chekuti vanhu vazhinji, maiwe, vari pasi petsika dzakadai sekusvuta uye kunwa doro. Kuvarega zvachose (kunyanya midzanga) kunogona kunge kwakaoma. Pakudya, iwe unofanirwa kunyatso chengetedza chikafu chako uye nekunyatso kunyora menyu yezuva nezuva. Chiitiko chakakurudzirwa chemuviri chinodawo kuedza kwesimba. Hazvigoneki kuti kunze kwavo iwe unowana rakapfava, rakasununguka uye rinonakidza dumbu.
  4. Pakati pezvakanaka zveakanakisa kudya kefir Izvo zvakakosha kuti uzive kuti inogona kumutsa dumbu rakagumbuka, hwakasimba ura chiitiko uye isingafadzi "kupopota" mairi. Rudzi rwekutanga kefir yekudya, yakaedzwa naLarisa Dolina, ine chikafu chidiki, saka kunzwa kwenzara hakusi kusiiwa. Kana iri yechipiri musiyano weiyo kefir nzira yekudzora huremu, havazi vese vanogona kuwana mukana wekutora tudyo maawa maviri.

Kuitazve kudya kukuru

Izvo hazvikurudzirwe kuitisa zvekare iyo Harley Pasternak chikafu kune inotevera 4-5 mwedzi.

Iwe unogona kudzokera kuHollywood kudya mushure memwedzi mitatu.

Kana iri yekudyiwa kwemudumbu, iwe unogona kudzokera kune yayo menyu mushure mekumbomira kwemwedzi miviri.

Kudzokorora iyo kefir kudya, kana iwe uchida kurasikirwa kunyange makirogiramu akawanda nekushandisa kwechigadzirwa ichi, unogona kutanga mumavhiki 3-4.

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