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- Mune zviitiko zvipi zuva rekutsanya kefir rinoshandiswa?
- Kefir kudya kunodiwa kwezuva rimwe
- Kefir menyu yekudya kwezuva rimwe
- Menyu sarudzo yezuva rekutsanya kefir
- Contraindications kune rimwe-zuva kefir chikafu
- Zvakanakira kefir zuva rekutsanya
- Kukanganisa kwekudya kefir kwezuva rimwe
- Yakadzokororwa kefir zuva rekutsanya
Kurema kwehuremu kusvika 1 kg pazuva rimwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 600 Kcal.
Kuburitsa kefir zuva kuri nyore kwazvo kuita uye kunoshanda chaizvo, saka zvakafanira kwazvo kufarirwa nevazhinji kurasikirwa uremu. Izvi zvinowaniswa neakaderera macalorie zvemukati kefir (40 Kcal / 100 gramu). Mune rimwe zuva rekuburitsa chikafu pane kefir, unogona kurasikirwa uremu unosvika 1,5 kg.
Mune zviitiko zvipi zuva rekutsanya kefir rinoshandiswa?
1. Kubvisa mhedzisiro yekunyanyisa kudya pazororo - semuenzaniso, mushure memavhiki maviri ezororo reGore Idzva.
2. Kuchengetedza huremu hwakafanira pasina kushandisa kudya (kunoitwa ka1-2 pamwedzi).
3. Kuti ushandise huremu panguva yechando chayo chakareba munzvimbo imwechete kana uchiita chero chikafu chenguva refu kana chakadzokororwa (semuenzaniso chiJapan) chine huremu hwakawandisa.
Kefir kudya kunodiwa kwezuva rimwe
Zvinokurudzirwa kudzikisira macalorie zvemukati mekudya zuva risati rasvika kefir - kufarira michero kana miriwo. Saizvozvowo, mangwanani emangwanani mushure mekudya kwezuva rimwe kefir inodawo kuve yakajeka - miriwo, michero, majusi.
Kuti uite kudya kefir, iwe uchada 1,5 litita ekefir. Isu tinotenga kefir yekudya iyo freshest, isina akura kupfuura mazuva matatu uye nehupenyu hupfupi, kusvika pamazuva 3-7, zvemafuta zvinopfuura 10%, zvakaringana 2,5% kana 0%. Kuwedzera kune kefir, unogona kusarudza chero imwe isina-inotapira yemukaka chigadzirwa - yakaviriswa mukaka wakabikwa, ayran, yoghurt, koumiss kana chero chimwe chinhu chinowanikwa munharaunda mako chine macalorie akafanana emafuta (anenge 1 Kcal / 40 gramu), uye zvakare zvinokwanisika nemishonga yekuwedzera.
Zvinokurudzirwa zvakanyanya kunwa anosvika 1,5 litita emvura isina-kabhoni uye isina-maminera panguva yekudya kwezuva rimwe kefir - unogona zvakare tii, yakajeka kana yakasvibira, asi kwete michero / miriwo miriwo.
Mune fomu yayo yakachena, zuva rekutsanya kefir rakapusa zvakanyanya - ese maawa matatu iwe unofanirwa kunwa girazi kefir, semuenzaniso, pa3 girazi rekutanga, pa8.00 yechipiri st., Uyezve pa11.00, 14.00, 17.00 uye pa20.00 tinonwa ese kefir asara.
Nguva dzinogona kudzikiswa kana kuwedzerwa mukati mematanho mashanu kusvika matanhatu (semuenzaniso, usati warara kana kuzorora kwemasikati) - asi kuitira kuti vhoriyamu kefir isapfuure 5 litita.
Menyu sarudzo yezuva rekutsanya kefir
Pane zvinopfuura makumi maviri sarudzo dzakasiyana dzekuburitsa kefir, dzakasiyana kubva kune imwe neimwe muhuwandu hweiyo kefir uye zvimwe zvinowedzera. Mune zvese sarudzo, unofanirwa kunwa inosvika 20 litita emvura yakajairika isina-kabhoni uye isina-maminera - iwe unogona zvakare tii, yakajeka kana girini.
Sarudzo dzese dzinoshanda zvakaenzana uye vane akasiyana siyana evhenekeri, saka tinogona kusarudza nekusarudza zvinoenderana nezvatinoda.
1. Kefir-apple zuva rekutsanya - Unoda 1 litre kefir uye 1 kg yemaapuro. Pakati pezuva tinonwa kefir uye tinodya maapuro, pamwe negirazi kefir usiku.
2. Kefir kudya kwezuva rimwe neuchi nesinamoni - iwe unoda 1,5 litita ekefir 1%, 1 tbsp. uchi, 1 tbsp. sinamoni, unogona kuwedzera pini yeginger ginger. Sezvazviri mushanduro yakachena yezuva rekutsanya kefir, tinonwa girazi remusanganiswa kefir maawa matatu ega ega, tichikurudzira musati washandisa.
3. Kefir zuva rekutsanya ne bran - unoda 1 litre kefir, 2 tbsp. bran (gorosi kana oat), sanganisa uye unwe girazi remusanganiswa kefir maawa matatu ega ega, uchizunza mushe musati washandiswa.
4. Kefir-curd zuva rekutsanya - Unoda 1 litre kefir uye 300 g yekottage chizi ine hushoma hwemafuta. Pakati pezuva, maawa mana ega ega isu tinodya 4 mashupuni. kottage cheese uye kunwa girazi kefir pamwe negirazi kefir usati warara. Usakanganwa kunwa ingangoita 2 litita emvura.
5. Kefir-curd zuva rekutsanya ne rosehip decoction - iwe unozodawo 1 litre kefir uye 300 g yekottage chizi, masikati, maawa mana ega ega isu tinodya 4 mashupuni. kottage cheese uye kunwa girazi kefir pamwe negirazi kefir usati warara. Uye zvakare, mangwanani, gadzira girazi remuto wehip uye unwe hafu yegirazi mangwanani uye hafu yegirazi panguva yemasikati. Iyi vhezheni yezuva rekutsanya kefir ine dhivhosi yakakwira yevhitamini C, uye inokodzera munguva yekudzoreredza mushure mekurwara uye mune yechinyakare yakaderera-vhitamini nguva kubva pakati pechando kusvika mukupera kwechirimo.
6. Kefir-curd zuva rekutsanya nema berries uye / kana huchi - Unoda 1 litre kefir uye 300 g yekottage chizi. Tinodya mashupuni 4 maawa maviri ega ega. kottage cheese yakasanganiswa ne 2 tbsp. chero ma berries uye 1 tsp. uchi uye kunwa girazi kefir. Mukuwedzera, tisati taenda kunorara, tinonwa kefir yakasara.
7. Kefir uye curd zuva rekutsanya ne rosehip decoction uye yakasviba kirimu iwe uchazoda 1 litre kefir uye 300 g yekottage chizi. Maawa ese mana tinodya 4 tbsp. kirimu yakasviba, 1 tbsp. kottage chizi uye kunwa girazi kefir. Zvakare mangwanani tinobika girazi remuto muto uye tinonwa hafu yegirazi mangwanani uye panguva yemasikati. Iyi sarudzo zvakare ine dhivhosi yakakwira yevhitamini C, uye zvakare inokodzera zvakanyanya panguva yekudzoreredza mushure mekurwara uye munguva dzechivanhu dzakaderera-vhitamini kubva pakupera kwechando. Inofananidzwa nekefir-curd zuva rekutsanya chete neiyo rosehip decoction, iyi sarudzo iri nyore kunyange kushivirira, nekuti iine huwandu hwakakura hwemafuta emhuka.
8. Kefir-cucumber zuva rekutsanya - iwe uchazoda 1 litre kefir uye 1 kg yemagaka matsva. Pakati pezuva, maawa mana ega ega, tinodya chero cucumber saladi (ine chero yakaderera-koriori muto) kana hafu yemagaka mune yayo yakachena fomu. Hafu yeawa mushure mecucumber, tinonwa girazi kefir. Tinonwa kefir yakasara tisati tarara.
9. Kefir-buckwheat zuva rekutsanya - iwe unoda magiramu mazana maviri ebhakkwheat (200 girazi) uye 1 litre kefir. Buckwheat inogadzirirwa zvinoenderana nenzira yekugadzirira zviyo muchikafu chebhakkwheat - manheru, buckwheat inodururwa nemagirazi maviri emvura inodzika uye yasara kusvika mangwanani kana kubikwa mune thermos. Usasese munyu kana kutapira porridge rinoguma, ripatsanure kuita chikafu che1-4 uye uchichidya zuva rese. Nguva dzese dzatinotora buckwheat, tinonwa girazi kefir. Iwe unogona kusanganisa buckwheat uye kefir mu blender kusvikira yakatsetseka uye kunwa. Usakanganwa kunwa ingangoita 5 litita emvura kana tii.
10. Kefir kudya kwezuva rimwe nejusi - iwe uchazoda 1 litre kefir uye 0,5 litita chero muchero kana muto wemuriwo. Wese maawa matatu, girazi remuto uye girazi kefir zvakadhakwa. Semuenzaniso, na3 tinonwa muto, pa7.00 - kefir, pa10.00 - muto, pa13.00: 16.00 - kefir, nezvimwe. Iyo nguva ye3 maawa inogona kuchinjwa kubva pa2 kusvika pa4 maawa.
11. Kefir-oat zuva rekutsanya - Unoda 1 litre kefir uye oatmeal yekukurumidza. Kwekudya chamangwanani, kwemasikati uye kwemanheru, isu tinogadzira porridge kubva kune 2 mashupuni. flakes. Usaisa munyu porridge, asi iwe unogona kuwedzera hafu yepasipuni yeuchi. Uye zvakare kwekudya chamangwanani, kwemasikati uye kwemanheru isu tinonwa girazi kefir. Tinonwa kefir yakasara tisati tarara. Uyezve, iwe unogona kunwa chero vhitamini-yemakwenzi tii. Usakanganwa kunwa mvura yakajeka - ingangoita 1,5 litita.
12. Kefir zuva rekutsanya nemichero yakaomeswa - unoda 1 litre kefir uye 100 g yemichero yakaomeswa (maapurikoti akaomeswa, mazambiringa akaomeswa, maapuro, mapurumu, unogona zvakare kusanganisa). Michero yakaomeswa inogona kunyoroveswa manheru, kana kuti inogona kudyiwa yakaoma. Gurai michero yakaomeswa muzvikamu zvina uye idyai chikamu chimwe nechimwe mushure memaawa mana uye girazi rekuwedzera kefir. Tinonwa kefir yakasara usiku usati warara. Iyi sarudzo yemenyu, senge rose hudyu sarudzo, ine dhivhosi yakakura yevhitamini A, C uye B, pamwe ne potassium nesimbi. Kupera kwechando uye kutanga kwematsutso ndiyo nguva yesarudzo iyi.
13. Kefir-watermelon zuva rekutsanya - kubva kune zvigadzirwa unoda 1 litre yekefir uye watermelon duku. Masikati, maawa matatu oga oga, tinodya zvakasiyana-siyana 3-150 magiramu emvura uye kunwa girazi rekefir. Somuenzaniso, pa200 tinodya watermelon, pa7.00 - kefir, pa10.00 - watermelon, pa13.00 - kefir, etc. Tisati taenda kunorara, tinonwa masara ekefir.
14. Kefir-michero zuva rekutsanya - kubva kune zvigadzirwa unoda 1 litre yekefir uye 0,5 kg yemuchero chero upi zvake (somuenzaniso, mapeari, maapuro, mapeaches, nezvimwewo). Maawa mana oga oga tinodya chibereko chimwe chete uye kunwa girasi rekefir. Tinonwa kefir yakasara usiku.
15. Kefir zuva rekutsanya nemiriwo - iwe uchada 1 litre kefir uye 1 kg yemimwe miriwo (karoti, matomatisi, magaka, kabichi). Pakati pezuva, maawa mana ega ega, isu tinodya 4-150 gramu yemiriwo zvakanangana (madomasi kana cucumber) kana muchimiro chesaladi (shandisa yakaderera-macalori sauces kupfeka) uye tinwe girazi kefir. Usati waenda kunorara, inwa yakasara kefir.
16. Kefir zuva rekutsanya nemichero nemiriwo - 1 litre yekefir, 0,5 kg yemiriwo chero ipi zvayo (karoti, tomate, makomkomere, kabichi) uye chero michero miviri (mapeari, maapuro, mapichisi) anodiwa kubva kune zvigadzirwa. Maawa mana oga oga tinodya 4-150 gramu yemiriwo kana michero uye kunwa girasi rekefir. Somuenzaniso, pa200 kabichi saladhi + kefir, pa7.00 - apple + kefir, pa11.00 - cucumber + kefir, pa15.00 - peach + kefir. Tisati taenda kunorara, tinonwa yakasara kefir.
17. Kefir zuva rekutsanya nechizi nemiriwo - kubva kune zvigadzirwa unoda 1 litre ye kefir, 70 gr. chizi, 2 magaka, 1 tomato, kabichi. Maawa mana oga oga tinonwa girazi rekefir uye kuwedzera mangwanani kabichi saladi, chizi kwemasikati, cucumber uye tomato pa4 uye cucumber pa15.00. Sezvimwe mune dzimwe sarudzo, tisati taenda kunorara, tinonwa masara ekefir.
18. Kefir kudya kwezuva rimwe nechokoreti - Unoda 1 litre kefir uye 50 g yechero chokoreti (yakajairwa mukaka, inovava, chena kana chokoreti bar ine zvinowedzera). Wese maawa mana, idya kota yechokoreti uye unwe girazi (4 g) kefir. Tinonwa kefir yakasara tisati tarara.
19. Kefir zuva rekutsanya nemapatatisi - kubva kune zvigadzirwa unoda 1 litre yekefir uye 3 mbatatisi yepakati. Fashaidza kana kubika mbatatisi muchibikichi chinononoka kana muovheni. Pakati pezuva, maawa mana oga oga girasi rekefir uye kwemangwanani / masikati / kudya kwemanheru tinodya mbatatisi. Usati waenda kunorara, inwa yakasara kefir.
20. Kefir zuva rekutsanya nemazai - unoda 1 litre yekefir uye 2 mazai akabikwa kubva kune zvigadzirwa. Maawa mana oga oga tinonwa girasi rekefir uye zai remangwanani uye masikati. Tisati taenda kunorara, tinonwa zvose zvakasara kefir.
21. Kefir zuva rekutsanya nehove - unoda 1 litre kefir uye 300 g yakabikwa (kana yakabikwa mune inononoka mubiki) chero yakaonda uye inonaka hove yakabikwa. Usawedzere munyu kune hove. Pike, perch, pike perch, burbot, river bream uye hake, kuchena kwebhuruu, cod, bhiza mackerel, gungwa pollock yakakodzera. Kwekudya chamangwanani, kwemasikati uye kwemanheru, idya chetatu chehove uye unwe girazi kefir uye unwe iyo kefir yasara usati warara.
Contraindications kune rimwe-zuva kefir chikafu
Kudya kwacho hakufanirwe kuitwa:
1. nelactose kusashivirira muzvigadzirwa zvemukaka zvakaviriswa. Kusashivirira uku hakuwanzoitiki, kusashivirira kune zvigadzirwa zvemukaka kwakajairika, asi kunyangwe mune iyi kesi, iyo Kefir yekudya inogona kuitwa pane lactose-isina yakaviriswa zvigadzirwa zvemukaka;
2. panguva yepamuviri;
3. pakubata muviri kwakakwirira;
4. panguva yekuyamwisa;
5. nemamwe marudzi eshuga;
6. nedzimwe mhando dzehypertension;
7. nezvimwe zvirwere zvemudumbu;
8. ine gastritis ine yakanyanya acidity;
9. ane kushushikana kwakadzika;
10. nemoyo kana itsvo kutadza;
11. kana uchangobva kuvhiyiwa mudumbu;
Chero mamiriro ezvinhu, bvunza chiremba usati wadya zvinodiwa.
Zvakanakira kefir zuva rekutsanya
1. Kurambidza macalorie kwemaawa makumi maviri nemana kunotungamira mukudzikira kweshuga yeropa. Avo. ichi 24 zuva kudya kunogona kukurudzirwa kune mamwe marudzi eshuga.
2. Kuita zuva rekutsanya pane kefir kune zvinobatsira pamuviri wese. Izvo zvakakosha pakuitisa kuburitsa neyakagara yakaenzana kudya.
3. Kefir ine zvekuwedzera zvekudya inoratidzirwa neinonzi anti-inflammatory uye antimicrobial properties uye, nekuwedzera, zvekudya zvekuwedzera zvinobatsira kusimbisa immune immune.
4. Inokodzera kushandura huremu hunonamira munzvimbo imwechete panguva yekumwe kudya kana kudzokorora.
5. Kefir inovandudza mamiriro eiyo nzira yekugaya nekumisikidza iyo yemukati microflora.
6. Kefir kudya kunogona kukurudzirwa kuzvirwere zvehurongwa hwemwoyo, gastrointestinal turakiti, chiropa neitsvo, biliary turakiti, hypertension uye yekudzivirira atherosclerosis.
7. Kefir zuva rekutsanya richabatsira kuchengetedza huremu hwakaringana pasina kudya uye kuperekedza manzwiro (kana achiitwa nguva nenguva kamwe chete pavhiki 1-2).
Kukanganisa kwekudya kefir kwezuva rimwe
1. Kefir zuva rekutsanya haisi yakakwana nzira yekudzora uremu.
2. Kurema kwekurema kunogona kuderedzwa zvakanyanya mukati memazuva akaomarara.
3. Kefir sechigadzirwa hachigadziriswi mune dzimwe nyika dzekuMadokero kweEurope, asi zvimwe zvigadzirwa zvemukaka zvakaviriswa kana yoghurts ine mafuta ezvinyorwa zvisingasviki 2,5% zvinogona kushandiswa pakudya.
Yakadzokororwa kefir zuva rekutsanya
Senzira yekuchengetedza huremu mukati meimwe miganho, kudya kwezuva rimwe kefir kunogona uye kunofanirwa kuitiswa kamwe chete pamasvondo 1-2. Iyo yakanyanya kuwanda kweichi chikafu chekuderedza uremu izuva nezuva - ichi ndicho chinonzi chikafu chine mitsetse.
după o dieta cu kefir nu mor?