Kudya kunovaka moyo, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1050 Kcal.

Kunyangwe paine kuwanda kwezvirongwa zvakanangana nekudzikisa uremu, vanhu vazhinji vanoda kudzikisa huremu vachiri kukundikana kuwana hunhu hwakanaka. Haasi munhu wese anogona kutsungirira yakaderera-koriori uye mashoma kudya. Pane nzira yekubuda - chikafu chine moyo. Tinoda kukwevera kutarisa kwako kune hutano chirongwa chinovimbisa kusiya mamwe mapaundi pasina nzara kurwadziwa uye kusagadzikana kwekunzwa.

Kudya kwemoyo kunoda

Mubvunzo usingagumi: chii chaunofanira kudya kuti uremerwe uremu? Nyanzvi dzezvokudya zvinovaka muviri dzinopa zano kuunza zvigadzirwa mumenyu izvo zvinomhanyisa maitiro ekupisa mafuta. Zvinosanganisira:

- mandimu, grapefruits, maranjisi uye mimwe michero yemichero;

- muto muto;

- green tii;

- kofi yakasikwa;

- mananazi;

- chikafu chakapfuma mu fiber (bhero mhiripiri, broccoli, cauliflower, magaka, asparagasi, beet uye mimwe miriwo);

- dzakasiyana siyana zvinonhuwira;

- dzakaonda nyama, hove, hove;

- yakaderera mafuta uye yakaderera mafuta mukaka uye wakavava zvigadzirwa zvemukaka;

- nzungu, mhodzi;

- mafuta emiriwo.

Kunyangwe uchigadzira dhayeti, zvakakosha kuti utarise huwandu hwekoriori hwaunoda, hunhu hwese hwomuviri uye kuravira zvaunofarira.

Kana iwe ukaona zviri nyore kuteedzera yakasarudzika menyu, isu tinokurudzira kuti uzvizive iwe pachako nemhando dzinoverengeka dzezvikafu zvine moyo izvo zvinozivikanwa kwazvo uye dzinovimbisa kwakakosha kuonda. Kugara pane chero sarudzo yekudya haina kukosha kupfuura mwedzi. Mushure mezvose, iyo koriori inodyiwa ichiri kutemwa, uye nekudya kwenguva refu, unogona kumutsa matambudziko nekushanda kwemuviri uye kunzwa kuparara.

Maererano ne sarudzo yekutanga yezvokudya zvine moyo iwe unofanirwa kudya chero miriwo, nyama yehuku isina ganda, mupunga webrown kana brown uye kunwa yakaderera-fat kefir. Paunenge uchibika nyama, zviri nani kusarudza nzira dzakapfava dzekupisa kupisa: bika, kubika, simmer, asi kwete fry mumafuta. Ita zvakafanana nemiriwo, kana uchida. Asi zvinoshuvirwa kushandisa akawanda awo mbishi uye kutarisa pane zvigadzirwa zvemwaka. Iva nechokwadi chekunwa mvura yakawanda, uye kunwa tii nekofi pasina shuga. Iwe unofanirwa kuisa munyu ndiro, asi zvine mwero, kana zvisina kudaro uremu hunogona kuderera, uye kuitika kwekuzvimba hakuna kubviswa. Kwezuva, iwe uchada 300 g yemupunga wakabikwa, 500 g yemiriwo, 200 g yehuku uye kusvika 300 ml yekefir.

Pane chero sarudzo dzekuremerwa uremu, zvinodyiwa zvidimbu zvidiki, zvinoenderana nekuti unozodya kanokwana kana pazuva uye kuramba kudya kanenge 2-3 maawa usati warara.

Sarudzo yechipiri yekudya kunovaka moyo zvakare zvinoreva chikafu chine zvinhu zvina. Ino nguva chikafu chinofanira kunge chakaumbwa nemazai mashanu ehuku, 5 g yeakaderera-mafuta kottage chizi, mashoma eakasiyana nzungu uye 200 g yemuchero chero. Izvo zvakare zvinotenderwa kudya kiyipuniki yeuchi chaihwo kana jamu pazuva kana iwe uri rinotapira zino. Usatya, zvidiki zvakadai zvezvakanaka hazvizokanganisa kuonda munzira isina kunaka, asi mikana yako yekutyora nekuda kwekushayikwa kwesvutugadzike pakudya ichanyanya kuderera.

Iyo yechitatu sarudzo yekudya kunovaka moyo inopa kushandiswa kwe 300 g yehove dzakaonda (yakagadzirirwa chero nzira isingashandise mafuta), 600 g yemiriwo, mabhanana madiki maviri, 300 ml yemukaka. Kuti uwedzere zvakasiyana siyana kumenyu uye pumha mabhureki ako, unogona kugadzira cocktail yemukaka webhanana. Iyo inonaka, yakaderera macalorie, uye ine hutano hwakanaka.

Kana izvo zvikafu zviri pamusoro zvichiratidzika sezvisinganakidze kwauri, ungangozvifarira. yechina sarudzo yekudya kunovaka moyo… Panyaya iyi, menyu inorayirwa kwemazuva matatu, ayo anogona kudzokororwazve (kusvika kumwedzi) kusvikira zviyero zvichikufadza uine mucherechedzo panhamba yaunoda. Paive nenzvimbo yechikafu chakawanda apa. Yakakurudzirwa kuti ishandiswe yakaderera-mafuta kottage chizi, kefir, zviyo (mupunga, oatmeal), nyama yakaonda nehove, michero yakasiyana-siyana, michero nemiriwo. Inotenderwa kudya kunyangwe chingwa chidiki (zvirinani pane rye kana zviyo zvakakwana) uye huchi. Kudya - kashanu pazuva.

Kudya kwemoyo menyu

Kudya kwekudya kunovaka moyo nhamba 1

Kudya kwemangwanani: magaka nematomatisi muchimiro chesaladi (200 g); kefir (150 ml).

Kwekudya kwemasikati: mupunga porridge (150 g); 100 g yakabikwa yehuku huku; chena kabichi saladhi nemagaka (200 g).

Masikati snack mupunga porridge (150 g) uye hafu yegirazi kefir.

Kudya kwemanheru: 100 g yehuku uye karoti.

Kudya kwekudya kunovaka moyo nhamba 2

Kudya kwemangwanani: 3-yai omelette, yakanyoroveswa kana yakakangwa pasina mafuta; apuro uye peya saladhi (150 g).

Kwekudya kwemasikati: 100 g ye curd uye hafu yetsama yenzungu; 150 g orenji.

Manheru masikati snack: 2 yakabikwa mazai uye anosvika 200 g ye kiwi.

Kudya kwemanheru: 100 g yekottage chizi uye hafu yetsama yenzungu (iwe unogona kuwedzera kiyipuniki yeuchi kune dhishi).

Kudya kwekudya kunovaka moyo nhamba 3

Kudya kwemangwanani: jongwe rakagadzirwa nemukaka we150 ml nemabhanana madiki.

Kwekudya kwemasikati: 150 g yehove dzakabikwa; 300 g yemagaka saladhi, chena kabichi uye bhero mhiripiri.

Snack: Inwa iyo cocktail imwechete senge mangwanani, kana uine bhanana nehafu girazi remukaka zvakasiyana.

Kudya kwemanheru: 150 g yehove yakabikwa yakabikwa uye inosvika ku 300 g ye shabby karoti uye saladi yeavocado.

Kudya kwekudya kunovaka moyo nhamba 4

Day 1

Kudya kwemangwanani: omelet yemazai maviri uye tomato (unogona kuwedzera zvishoma zvingwa pairi panguva yekubika); tii nechidimbu chemoni; chingwa che rye.

Snack: saradhi ye kiwi, bhanana, 5-6 mahabhurosi, mawoko akazara, akarungwa neuchi hwepanyama uye yogati isina chinhu (unogona kurunga ndiro neiniki yekinamoni).

Kwekudya kwemasikati: 150-200 g yesalmoni yakabikwa mune yakaderera-mafuta kirimu kana kirimu yakasviba (kana imwe hove yaunoda); 2 tbsp. l. mupunga wakabikwa.

Manheru snack: girazi rekefir uye chingwa chezviyo chakazara.

Kudya kwemanheru: 200 g yemafuta-akaderera uye mashoma emaapurikoti akaomeswa.

Day 2

Kudya kwemangwanani: 100 g yeoatmeal (bika mumvura) nechero apuro wedge, teaspoon yuchi kana jam; tii nemonimu, chidimbu chechocolate yakasviba uye marmalade.

Snack: chikamu chebhero pepper saladhi, feta cheese, lettuce, yakarungwa neiyo shoma yemafuta emuorivhi; rye crouton.

Kwekudya kwemasikati: matapiri makuru akabikwa; anosvika 200 g yehadzi yehuku, yakabikwa kana kubikwa.

Manheru masikati snack: 150-200 g ye curd, yakarungwa neiyo yakaderera-mafuta yogati uye 1 tsp. uchi; chitsama nzungu.

Kudya kwemanheru: girazi kefir.

Day 3

Kudya kwemangwanani: jelly rakagadzirwa kubva ku300 ml yemukaka, 1 tbsp. l. cocoa, 2 tbsp. l. gelatin; Kofi yetii.

Snack: yakasikwa yogati (200 ml) mune inoverengeka mashoma eeblueberries uye nzungu; unogona zvakare kudya 1 tsp. uchi.

Kwekudya kwemasikati: 200 g yemiriwo yakabikwa; 100 g yakaonda nyama yenguruve yakabikwa mukirimu yakasviba ine howa hushoma.

Manheru masikati snack: 2 tbsp. l. curd nezvidimbu zvishoma zvemaapurikoti akaomeswa nesinoni.

Kudya kwemanheru: mazai akabikwa (2 pcs.); tii ine ndimu uye 1 tsp. uchi.

Contraindications yechikafu chine moyo

  • Kugara pane chikafu chinogutsa (zvirinani pasina kubvunza chiremba) hakufanirwe kuve kwevana, vachiri kuyaruka, vakadzi vane nhumbu, vachiyamwisa uye nekuguma kuenda kumwedzi, vanhu vane chirwere chisingaperi, uye panguva yekurwara.
  • Zvakare, haufanire kutendeukira kune chikafu chine moyo mushure mekuvhiyiwa.

Zvakanakira Kudya Kwemoyo

  1. Kudya kwemoyo kunokutendera kuti uremerwe uremu pasina kukonzeresa nzara uye usinganyimi muviri wezvinhu zvakakosha.
  2. Kurasikirwa nehuremu neiyi nzira, munhu, sekutonga, anonzwa simba, anogona kupinda mumitambo uye kurarama achishingairira.
  3. Izvo zvakasiyana zvekugutsa uremu sarudzo zvinokutendera iwe kusarudza iyo inokodzera iwe.
  4. Iyo nzira haidi kutengwa kwezvigadzirwa zvemhiri kwemakungwa, chikafu chose chinowanikwa.

Kukanganisa kwekudya

  • Kudya kunovaka muviri kunokodzera kuumba muviri kudiki pane kuumba muviri kwakakosha.
  • Kune vamwe kudzikira uremu, menyu (kunyanya yekutanga sarudzo) inoita senge isinganetsi, uye chikafu chakadai, kunyangwe kwemazuva akati wandei, chinozova muyedzo wakaoma kwavari.

Kudzorerazve

Mushure mekuita chero musiyano wekudya kunovaka unogara kweanopfuura vhiki mbiri, iwe unofanirwa kumbomira kweinenge mwedzi mitatu. Mushure mekunge yapera, unogona kutendeukira kuhunyanzvi zvekare, kana zvichidikanwa.

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