Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 760 Kcal.
Kudya kwakasvibirira inzira yakanaka yekushandura chimiro chako kana iwe usingade kugadzirisa pasi rose muviri wako, asi iwe ungade kubvisa mashoma mapaundi ekuwedzera.
Maererano nemitemo yenzira, iwe unogona kunyanya kudya zvakasiyana siyana zvegirinhi. Kwemazuva gumi (iyo yakanyanya kubvumidzwa nguva yechikafu ichi), unogona kurasikirwa kusvika pamashanu kusvika mapaundi asina basa.
Zvokudya zvakasvibirira zvinodiwa
Ichi chikafu chinosanganisira kushandiswa kwemiriwo, michero uye ma berries eruvara rwegirinhi, mashizha akasiyana-siyana. Asi usavhunduke, panguva yese yekudya haufanire kudya ichi chikafu chete. Inobvumirwa kuwedzera kudya nemafuta akaderera emukaka uye mukaka wakaoma-mukaka, marudzi akaonda enyama nehove, mazai, miriwo nemichero yemarudzi akasiyana-siyana, zviyo zvisina kucheneswa uye huchi hushoma hwechisikigo uye nzungu.
Zvinokurudzirwa kudya kanokwana kashanu pazuva, uchishandisa mitemo yezvikamu zvinovaka muviri, inozivikanwa nekushanda kwayo. Uye iva nechokwadi chekunwa mvura yakakwana. Green tii uye yemakwenzi tii anotenderwa (ese asina shuga!). Idzi zvinwiwa zvinopa pakuchenesa zvinyoro zvinhu zvinokuvadza zvakaunganidzwa mumuviri uye zvinobatsira kudzikisira kunzwa kwenzara, iko kuitika kwekurwisa kwakanyanya uko, kunofanira kucherechedzwa, kunenge kusingaite.
Kubva pamichero yakasvibirira nemabriji, sarudzo inofanirwa kupihwa maapuro (Semerenko, Goridhe), lime, avocado pears, kiwi, mazambiringa, gooseberries. Uye kubva pamiriwo zvinokurudzirwa kudya mhando zhinji dzekabichi (zvinomera zveBrussels, chena kabichi, broccoli). Yese miriwo yemashizha, celery, pizi dzakasvibirira, magaka, sipinashi, zucchini, uye akasiyana magirini akakodzerawo.
Kuti uremerwe uremu unoshanda, zvakakosha kusiya zvachose bota, shuga, zvigadzirwa zveupfu (kunze kwechingwa chidiki chezviyo zvese), nyama ine mafuta mabroths uye nyama ine mafuta, doro, chikafu chekutsanya, zvihwitsi, nyama inoputa, marinades uye zvakakangwa. Zvimwe zvigadzirwa zvinogona kusiiwa zvishoma kana zvichidikanwa. Inofanira kuita 10-20% yezvokudya, zvakasara zvezvokudya zvinokurudzirwa nenzira yakasvibirira.
Zvakare, vanogadzira vakapa zvakakosha kurudziro yekupinda mukudya. Nekuita kwayo kwakanyanya uye kubviswa kwekunetseka kwakanyanya kwemuviri, unofanirwa kupinda mukudya, kuderedza kuwanda kwezvigadzirwa zvecarbohydrate mukudya mazuva mashoma kusati kwatanga kudya. Kuti uchengetedze kudya kuri nyore, edza kudya zvakasiyana-siyana zvekudya, kuedza, edza mitsva yekunakidza misanganiswa.
Zvinokurudzirwa kudya pane yakasvibirira kudya kusvika 18-19 pm. Kunwa munyu kunofanirwa kuderedzwa. Izvo zvakare zvakanaka kwazvo kusanganisa kana zvishoma chiitiko chemuviri. Saunas, mabhati uye mameseji anogamuchirwa. Zvese izvi zvinobatsira kwete chete kugadzirisa muviri, asiwo kuchenesa muviri wako zvakanyanya.
Muenzaniso wekudya pane yakasvibirira kudya kwemazuva mashanu
Day 1
Kudya kwemangwanani: steam omelet kubva kumazai maviri ehuku; rosehip muto.
Snack: Vaviri vanokanganisa vane yakaderera-koriori chizi uye vakasaswa nemishonga.
Kwekudya kwemasikati: yemuriwo puree muto; chimedu chehuku yakabikwa; saladhi yemagaka, mhiripiri, miriwo; girazi reapuro uye muto we celery.
Yakachengeteka, apuro.
Kudya kwemanheru: chikamu chekabichi chena yakabikwa; kefir (250 ml).
Day 2
Chikudya chamangwanani rosehip muto.
Snack: chisumbu chemazambiringa akasvibira.
Kwekudya kwemasikati: broccoli pure puree ine hushoma hwembatatisi; saladhi yemaapuro, celery midzi, hanyanisi; girazi remuto wemaapuro.
Manheru snack: yakabikwa shrimps.
Kudya kwemanheru: mupunga (kunyanya brown) nepeas green; girazi kefir.
Day 3
Kudya kwemangwanani: yakaderera-mafuta kottage chizi nemakwenzi uye girini tii.
Snack: girazi kefir.
Kwekudya kwemasikati: chikamu chegreen kabichi muto nepasipuni yeakaderera-mafuta muto wakasviba; girazi remuriwo miriwo smoothies; chimedu che feta feta.
Yakachengeteka, apuro.
Kudya kwemanheru: pilaf ine howa wakabikwa uye kefir.
Day 4
Kudya kwemangwanani: chibage chakazara chegorosi nedhiri rakatemwa nemamwe mahebhu uye chidimbu chakaonda che feta feta; green tea.
Snack: yakabikwa apuro nemazambiringa akaomeswa.
Kwekudya kwemasikati: chimedu chehove dzakabikwa; kushumirwa kwe broccoli-based pure puree; muto we celery.
Manheru snack: akati wandei magaka.
Kudya kwemanheru: kottage chizi uye broccoli casserole; girazi kefir.
Day 5
Kudya kwemangwanani: oatmeal ne grated apple uye nzungu dzakapwanyika, kwaunogona kuwedzera huchi hushoma; girazi re yoghurt yakagadzirwa pamba kana kefir; Unogona kuperekedza chikafu chako nechingwa chezviyo chakazara.
Snack: apuro.
Kwekudya kwemasikati: 1 yakabikwa huku zai; saladhi yemiriwo miriwo uye akasiyana mahebhu; girazi remuto wako waunofarira michero.
Manheru snack: girazi reyogati.
Kudya kwemanheru: chikamu chehove dzakaonda dzakabikwa uye yakabikwa kabichi.
Contraindications yegiridhi dhayeti
- Vakadzi vane nhumbu havagone kutevedzera iyo mirairo yekudya kwakasvibira panguva yekuyamwisa.
- Izvo zvakare hazvikurudzirwe kutevedzera nzira iyi kune vanhu vasingashiviriri kune zvigadzirwa zvine fiber-rakapfuma.
- Chikafu chakadai chinopesana kune avo vanorwara nezvirwere zvemudumbu kana vane hosha dzakakomba dzisingaperi.
- Izvo hazvikurudzirwe kuenda kuchikafu muhudiki uye kuyaruka, nekuti muviri unowedzera unoda huwandu hwakawanda hwechikafu.
Kunaka kwekudya kwakasvibira
- Kudya kwakasvibira haisi chete nzira inoshanda yekukurumidza diki chimiro kururamisa, asi zvakare yakanaka detox yemuviri.
- Zvizhinji zvezvigadzirwa zvinoshandiswa nenzira iyi zvakapfuma mufiber, zvine calorie yakaderera uye zvinoshanda sebhurashi, zvinyoro kuchenesa muviri wechepfu, chikafu chisina kugayiwa uye zvimwe zvinokuvadza.
- Zvakare, iwo mukana wekudya wakasvibirira ndewekuti iwe unogona kurasikirwa nehuremu uye panguva imwechete usatambura nekunzwa kwakanyanya kwenzara, iyo inogoneswa neyakaganhurwa chikafu uye kuvapo kwechikafu chakazara muprotein mukudya.
- Iyo yakaderera mukana wekurwiswa nenzara zvakare kubva kune yesainzi yekuona maonero. Sekureva kwenyanzvi, zvekudya zvakasvibirira, kusiyana neizvo zvine mavara akajeka, zvinodzivisa chishuwo. Izvo hazvimutsi zvishuwo zvinojeka zvine chekuita nechikafu uye zvinobatsira kupfuudza chikafu zvakanyanya nyore.
- Uye zvakare, zvakawanda zvegirinhi zvikafu zvinoremerwa ne tartronic acid, iyo inoderedza mukana we lipogenesis (kushandurwa kwemakabohydrate mumafuta emuviri).
- Kana iwe uchisvika zvine mutsindo pakuiswa kwemitemo yeiyi nzira muhupenyu, zvirokwazvo haungorasike uremu chete, asi zvakawandisa zvichave nemugumisiro wakanaka pamuviri, kusimbisa kudzivirirwa kwayo uye kupa simba.
- Iyo hunyanzvi ine inobatsira pachitarisiko, inovandudza mamiriro eganda nemvere.
Kukanganisa kwekudya zvakasvibirira
- Izvo zvakakosha kuti uzive mukana weiyo inonzi nzara yemahydrohydrate. Kuti uderedze njodzi yedambudziko iri, usaenderere mberi nekudya kwenguva yakareba kupfuura nguva yakurudzirwa.
- Zvakare, izvo zvakashata zvinosanganisira izvo zvekuti zvinogona kunetsa kuchengetedza huremu hutsva mushure mekudzikira huremu. Izvo zvinodikanwa kusiya iyo nzira zvakanyatsonaka, zvishoma nezvishoma kuunza chikafu chakarambidzwa nechikafu uye nekuita hwaro hwemenyu chikafu icho chikafu-chikafu chakavakirwa.
Kuitazve zvekudya zvakasvibirira
Kana iwe uchida kurasikirwa neakawanda mapaundi, iyo yakasvibira chikafu inogona kudzokororwa ingangoita mavhiki matatu mushure mekutanga kwayo kupera. Asi ita chokwadi chekudzora hutano hwako. Kana iwe ukangoerekana uchinzwa kushaya simba, malaise kana kumwe kuratidzwa kwakashata, ita shuwa yekumisa kudya uye kuita kuti chikafu chiwedzere uye chikafu.