Mukati
Yakareba nguva yechando kupera kwevhiki inoshandura anenge munhu wese muvanhu vakaneta nemazororo. Kunyangwe tikayedza zvakadii kuti tisakurirwe nemiedzo isingaverengeke yegastronomic, hapana munhu anodzivirirwa nekudya zvakanyanya. Naizvozvo, iro rekutanga basa mushure megore Idzva kudzorera muviri.
Kuongororwa: kunyanya kudya
Kudya kwekudzoreredza kunoenderana nemutemo wakapusa. Usamhanye kubva kune yakanyanyisa kuenda kune imwe uye nekukurumidza mushure mezororo rinogutsa kuronga nzara. Kune muviri, uku kushungurudzwa, uko pakupedzisira kunongowanda kirogiramu. Uye zvakare, shanduko dzakapinza mukudya dzinogona kukanganisa hutano.
Kuburutsa mushure mezororo kunofanira kuitwa nekuchenjera uye nepfungwa yekuenzana. Kuti uite izvi, tevera mazano ekutanga. Kana iwe wakadya kudya kwakawanda kwemafuta, kurapa kwakanakisisa izuva rekutsanya pakefir. Avo vanowandisa nendiro dzine munyu uye zvinonhuwira, unofanirwa kuisa pfungwa pamiriwo yakabikwa uye mupunga wakabikwa usina kupiswa. Unodawo masiwiti here? Sendamira pamapuroteni emuriwo nemukaka pamwe chete nezviyo nemichero. Mhedzisiro yezvinwiwa zvakawandisa inogadziriswa neakabikwa nyama yehuku, sauerkraut, oatmeal uye citrus michero.
Chero zvazvingaitika, edza kunwa mvura yakawanda, kunyanya yakajairwa mvura. Tsiva kofi uye zvimwe zvinwiwa zvinwiwa negirazi uye nemakwenzi tii neuchi. Ive neshuwa yekuomerera kune chidimbu chikafu, uchigovanisa zvine mwero zvikamu muzvikamu zvishanu zvekudya
Iko kuravira uye ruvara rwekununura zviripo
Mazuva ekutsanya anobatsira kupora mushure mekudya zvakanyanya. Asi yeuka: hazvina kukodzera munhu wose. The chikuru contraindications zvirwere zvomudumbu, chirwere cheshuga mellitus, matambudziko mwoyo, chiropa uye itsvo, pamuviri uye lactation.
Menyu yezuva rekutsanya inosanganisira chimwe chigadzirwa. Iyo inonyanya kukosha sarudzo ndeye buckwheat. Dururira manheru mu thermos 200 g yezviyo 600 ml yemvura inopisa pasina munyu nemafuta. Mangwanani, zvigove muzvikamu zvakaenzana uye uzvidye zuva rose. Miriwo yakanakira kuburutsa, kunyanya muchimiro chechiedza soup. Inobva pane chero kabichi yakabatanidzwa nekaroti, celery, tomate uye herbs. Rangarira: hapana mafuta uye hapana munyu! Asi wedzera ginger, chili uye kumini noushingi. Izvi zvinonhuwira zvinokurumidzira metabolism.
Yega yogati ine mafuta emukati anosvika 2.5% inopa mhedzisiro yakanaka. Inodyiwa maawa maviri ose muzvikamu zve 2-150 g. Iwe unogona kuronga kuburitsa apuro, kupatsanura 200-1.5 kg yemuchero mukudya kwe2-5. Nenzira, mamwe maapuro anogona kubikwa muchoto. Nokuda kweizvi, vanowedzera zvinyorwa zvepectin, izvo zvinobvisa slags uye chepfu.
Mazuva-manomwe Hutano Marathon
Imwe nzira yakanakisa yekuchenesa muviri mushure mezororo chikafu chinyoro chakagadzirirwa kwevhiki. Munguva iyi, zviri nani kugadzira chikafu chemangwanani kubva kune yakaviriswa zvigadzirwa zvemukaka zvemukati mafuta emukati: cottage cheese, bio-yogurt uye kefir smoothies. Vanofanira kuchinjwa neoatmeal kana buckwheat, yakabikwa mumvura isina munyu. Menyu yekudya kwemasikati inosanganisira kwete soups yakapfuma yakavakirwa panyama chena. Cream soups yakagadzirwa nenhanga, cauliflower kana karoti yakakodzerawo. Sechipiri kosi, sarudza crumbly porridges isina mafuta, miriwo yemiriwo uye casseroles. Kwekudya kwemanheru, gadzirira saladi nemiriwo mitsva, bhinzi nemiriwo. Vazadze ne-low-fat sour cream kana donhwe remafuta emuorivhi nemuto wemonamu.
Nezvechikafu chekudya, mito mitsva yakakora ine pulp kana crusty chingwa nemiriwo uye pickled cheeses zvakakodzera. Zviri nani kukanganwa nezve nyama tsvuku kwevhiki inotevera. Kuti uwedzere kuburitsa, nyanzvi dzekudya dzinokurudzira kudya hove dzine mafuta mashoma (cod, pollock, hake), yakabikwa. Avo vasingakwanise kutakura "kuparadzaniswa" kubva kune zvihwitsi vanogona kuzvifadza ivo pachavo nemichero yecitrus, maapuro nemichero yakaomeswa.
Pfupi nhangemutange mujaho
Izvo zvinoitika kuti iwe unofanirwa kupinda muchimiro munguva pfupi. Pano iwe unogona kutendeukira kune kwakasimba-kwemazuva maviri kuburitsa. Imwe yemabhenefiti ayo akakosha kusuka kwematumbo mushure mezororo. Asi ramba uchifunga mundangariro: iwe unogona chete kuzviita kana iwe usina chero matambudziko ehutano.
Pazuva rokutanga kwekudya chamangwanani, unofanira kunwa girazi rekefir ne 1 tbsp. l. parsley. Zvadaro gadzirira saladi "Panicle". Sanganisa 300 g yemakaroti akaomeswa, bhiti uye makabheji, mwaka ne 1 tbsp mafuta emuorivhi uye 2 tbsp muto wemonamu. Idya saladhi masikati, uye maawa maviri asati avata, inwa girasi rekefir ne 2 tbsp ye bran.
Zuva rechipiri rinotangawo nekefir. Asi panzvimbo yesaladhi, iwe uchafanirwa kugadzirisa oatmeal. Dururira 300 g ye hercules 800 ml yemvura inopisa ne 1 tbsp yemafuta e-linseed usiku hwose. Gurai porridge mu 5-6 servings uye wedzera 1 tsp yemazambiringa akaomeswa. Kudya kwemanheru kuchatsiva jisi remazambiringa nemapulp, hafu yakasvibiswa nemvura.
Chinhu chakanyanya kukosha ndechekuti kubuda kubva kuchikafu chekutaura kunofanirwa kuve kwakatsetseka. Kwemazuva matatu anotevera, namatira pakudya zvine mwero, pasina chikafu chine mafuta chakakangwa, nyama dzinoputa, chezi, uye mapakeji. Nenzira chete iyi ndipo paunogona kusimbisa mhedzisiro uye kudzosa muviri kune zvakajairwa.
Yakanyatsoitwa kuburitsa unokwanisa kunyatso kugadzirisa muviri nekukurumidza kupora mushure mezororo. Nekudaro, usachichinje kuva chitambudzo chine nzara. Kana iwe uchinzwa kuora kwakapinza muhutano hwako, unofanirwa kusiya chikafu ipapo.