Munguva yekubuda mukutsanya, kune kuwedzera kwakasimba kwehuremu nekuda kwemvura, mafuta kana cellulite (mune vakadzi). Zvichitaurwa zviri nyore, muviri uri kurasikirwa nekuzorora uye chimiro chemumhanyi, uye aya haazi mashoko akanaka kwazvo kune avo vanokoshesa muviri wakasimba.
- Kubuda kubva pachigadziro kunofanira kutanga nekuiswa zvishoma nezvishoma kwezvigadzirwa zvemukaka mukudya, ipapo mazai, hove, huku, uye yekupedzisira kune zvose - nyama.
- Paunenge uchidya nyama mumazuva ekutanga mushure mekurega kwenguva refu, zviri nani kutanga neveal steamed nenyama kubva kumhuka duku.
- Pamusoro pekushanduka kunoenderera kune chikafu cheprotein, usakanganwa kunwa kusvika pamalita maviri emvura pazuva.
- Tarisa pane kurovedza muviri (zvipe wega mwero kadiki kadhi) kuitira kuti usanyanya kuwana mapaundi ekuwedzera kana uchichinjira kuchikafu chako chenguva dzose.
- Edza kurara pane purogiramu yemutambi (kubva 23 pm kusvika 7 am). Chinhu chikuru - kanenge maawa masere pazuva.
Rimma Moysenko anopa yakakosha kudya iyo inobvumidza iwe kuti ubude mukutsanya pasina kukuvadza kune hutano hwako.
Kudya "Rimmarita"
1 zuva
- Kudya kwemangwanani: oatmeal porridge pamusoro pemvura, wedzera prunes, mazambiringa akaomeswa 250 g, apple-celery juice 200 g
- Kudya kwemangwanani kwechipiri: saradhi yemabheet akabikwa ane walnuts uye mahebhu 250 g, 1 rye chingwa ne bran
- Zvokudya zvemasikati: mbatatisi yakabikwa (mumatehwe avo) 100 g nemiriwo 100 g nemiriwo, yakarungwa ne 1 tsp yemafuta emichero.
- Manheru masikati snack: 1 rakaoma peya
- Kudya kwemanheru: hove yakabikwa 100 g neholiflower uye broccoli 200 g
2 zuva
- Chikudya chamangwanani: buckwheat porridge 200 g, juice-fresh grapefruit ine wedge ye beet uye mandimu 200 g.
- Kudya kwemangwanani kwechipiri: 1 yakabikwa apuro ine 1 tsp. huchi, shandisa 1 tsp yemakungu makungu
- Zvokudya zvemasikati: mupunga wakabikwa 100 g nemiriwo (zucchini, green peas, karoti, herbs) 200 g, yakarungwa ne 1 tsp yemafuta emichero.
- Kudya kwemasikati: 2% yogati 200 g
- Kudya kwemanheru: hove yakabikwa 100 g ne-low-fat yogurt uye itsva cucumber tartar sauce 50 g nemiriwo yakakangwa (bell pepper, zucchini) 150 g.
3 zuva
- Chikudya chamangwanani: 1 toast yechingwa chakasviba nematomatisi, cottage cheese 0-2% mafuta 150 g nemishonga 30 g.
- Kudya kwemangwanani kwechipiri: 3 walnuts, 3 yakanyoroveswa maapricots akaomeswa, chamomile tii (mishonga)
- Zvokudya zvemasikati: yakabikwa kana yakabikwa turkey fillet 200 g, saladi yakasvibirira (mashizha ane mashizha, akarungwa nemuto wemonamu nemafuta emichero) 200 g.
- Manheru masikati snack: 1 apple
- Kudya kwemanheru: saladhi yemuriwo nemakwenzi 200 g uye shrimps 5 pcs, yakarungwa ne1 tsp. mafuta ekubikisa
4 zuva
- Idya 1,5 kg yemapuro asina kubikwa kana kubikwa zvakaenzana kusvika 19: 1,5. Liquid - 2 litita pazuva. Hydromel - XNUMX kanomwe pazuva.
5 zuva
- Chikudya chamangwanani: 1 yakabikwa huku yai negaka idzva
- Kudya kwemangwanani kwechipiri: prune saladhi (3-4 ma berries) nema beet uye walnuts 200 g
- Zvokudya zvemasikati: soup-puree yemhando nhatu dzekabheji (broccoli, cauliflower, Brussels inomera kana kabichi), 3 bran loaf.
- Masikati snack: kottage chizi 0-2% mafuta 150 g
- Kudya: yakabikwa buckwheat 150 g nemiriwo nemiriwo (yakabikwa eggplant, bell pepper) 150 g.
6 zuva
- Kudya kwemangwanani: oatmeal porridge mumvura, wedzera 2 prunes, 5-6 mazambiringa akaomeswa, apple-celery muto
- Kudya kwemangwanani kwechipiri: grated karoti saradhi nemaapuro uye walnut 200 g
- Kwekudya kwemasikati: huku yakabikwa kana veal 100 g nemiriwo (green green salad) 200 g
- Masikati snack: kottage chizi 0-2% mafuta 150 g
- Kudya kwemanheru: hove 100 g nemiriwo saladhi uye miriwo 200 g, yakarungwa ne1 tsp yemafuta emiriwo
7 zuva
- Kudya kwemangwanani: buckwheat porridge 200 g, apple-karoti muto
- Kudya kwemangwanani kwechipiri: 150 g yekottage cheese 0-2% mafuta, herbal tea
- Zvokudya zvemasikati: saladhi yecucumber, lettuce, mazai uye tuna, yakarungwa ne 1 tsp yemafuta omuorivhi uye muto wemonamu 200 g, mashed lingonberry, cranberry 100 g.
- Manheru masikati snack: 1 nectarine kana peya
- Kudya kwemanheru: saradhi yemabheetti akabikwa ane prunes 150 g, yakarungwa ne 3 mashupuni eyogati yakaderera-mafuta
8 zuva
- Kudya kwemangwanani: 1 crouton yechingwa nhema pamwe nemadomasi, kottage chizi 0-2% mafuta nemakwenzi 150 g
- Chechipiri mangwanani emangwanani: 1 rakaoma peya
- Kwekudya kwemasikati: huku yehuku 100 g nemiriwo yakabikwa (broccoli, cauliflower, green beans, zucchini) 200g
- Manheru masikati snack: 1 green apple
- Kudya kwemanheru: eggplant yakabikwa muchoto ine yakaderera-mafuta yogati muto nemakwenzi 200 g
9 zuva
- Kudya kwemangwanani: oatmeal mumvura ine 1 tsp yeuchi uye walnuts 200 g, grapefruit-celery-ndimu muto kana mishonga tii
- Kudya kwemangwanani kwechipiri: saladhi yemakango matsva nemishonga uye yogati
- Kwekudya kwemasikati: howa muto ne champignon, mbatatisi nemishonga 250 gr.
- Manheru masikati: kefir 1% 250 g
- Kudya kwemanheru: hove yakabikwa kana yakakangwa 100 g, vinaigrette nemagaka nyowani 200 g
10 zuva
- Kudya kwemangwanani: kottage chizi 0-2% mafuta nemakwenzi 200 g
- Kudya kwemangwanani kwechipiri: 1 grapefruit
- Kwekudya kwemasikati: yakabikwa nyama yevhavha 200 g, green saladi (mashizha ane mashizha, akarungwa ne1 tsp yemafuta emiriwo)
- Manheru masikati snack: 1 rakaoma peya
- Kudya kwemanheru: makabheji anotenderera nemupunga nemiriwo 200 g
Teerera!
- Chikafu chose chinopiswa pasina munyu, kana chakabikwa.
- Mafuta emiriwo anowedzerwa kune chakapedzwa chigadzirwa.
- Vhoriyamu inodyiwa panguva ndeye 250-300 g.
- Chete zvakasikwa, zvichangobva kusvinwa majusi.
- Pakati pezuva, iwe unofanirwa kunwa ma2,5 litita emvura pazuva uye hydromel ka2 pazuva.