Kiwi chikafu, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1020 Kcal.

Kiwi haichaonekwi sechigadzirwa chekunze kwenyika, sezvazvaive kare. Iyo inotapira uye inovava kuravira kweaya shaggy brown michero yakafadza vatinogara navo. Nenzira, dzidziso yakapararira yekuti kiwi chibereko haina kunaka. Kiwi ibheri rinokura pane gwenzi-senge liana rine matavi akasimba kwazvo. Bheri rakatumidzwa zita reshiri inogara muNew Zealand. Aya michero isina kujairika akarerwa neNew Zealand agronomist akarima muzambiringa wechiChinese. Vagari veimwe nyika vanodana kiwi "Chinese gooseberries".

Kiwi michero inorema kubva pa75 kusvika ku100 gramu uye ine huwandu hwakawanda hwezvinhu zvinobatsira. Nhasi kune akawanda kiwi-based kudya. Ngatitarisei pane anozivikanwa uye anoshanda.

Kiwi chikafu chinodiwa

Iyo ipfupi nzira yekuderedza uremu nekushandiswa kweichiwi kunoenderera 2 zuva, iyo iwe yaunogona kukanda kubvisa 1-2 mapaundi ekuwedzera uye kudzinga zvakawandisa fluid kubva mumuviri. Iyi inzira yakanaka yekururamisa chimiro chako pamberi pechimwe chiitiko chakakosha kana mushure mekudya kune moyo moyo. Kwemazuva maviri iwe unofanirwa kutevedzera kuchikafu chakasimba, zvinoreva kushandisa 1,5-2 kg ye kiwi zuva nezuva. Zvinokurudzirwa kutevedzera zvimisikidzo zvekudya zvinovaka muviri. Kudya kunofanirwa kunge kwakaenzana saizi uye zvakaenzana kugoverwa nekufamba kwenguva. Iwe unogona kupedza zuva rimwe pane kudya kwakadai.

Kana iwe uchida kudzikira uremu zvakanyanya zvinobatika, unogona kukumbira rubatsiro kune kudya, iyo inokurudzirwa kugara pamusoro 7 mazuva... Sezvo mutemo, panguva ino, muviri unosiya kanenge 3-4 kg yehuremu hwakawandisa. Nehutano hwakanaka uye chido chekushandura chimiro zvishoma, iyi shanduro ye kiwi kudya inogona kuwedzerwa. Asi nyanzvi hadzikurudzire kudya nenzira iyi kwemazuva anopfuura mapfumbamwe. Rondedzero yezvokudya zvinofanira kuraswa inosanganisira shuga uye zvihwitsi zvose, zvinhu zvakabikwa, zvokudya zvinokurumidza, zvokudya zviri nyore, zvinwiwa zvinodhaka, kofi uye tii yakasviba, soda. Uye kusimbisa kudya, kunze kwe kiwi, inokurudzirwa pane nyama yehuku isina ganda, gorosi yakamera, semolina, hove, mazai ehuku, mukaka uye yakaderera-mafuta cottage cheese, yoga yoga, michero nemiriwo (zvichida kwete-starchy), zvakasiyana-siyana. herbs, green tea uye herbal decoctions. Inwa mvura yakachena yakakwana zuva nezuva. Sarudza chikafu chaunoda kubva pane chakanyorwa chikafu uye uzvidye pamusoro pe5 zuva nezuva snacks. Usadya zvakanyanya kana kudya kwemaawa matatu anotevera usati warara. Zvimwe zvezvigadzirwa zvisina kunyorwa mumutsara unorambidzwa, unogona kuzvibvumira zvishoma, uchisarudza iyo inobatsira zvikuru. Sezvo zvinorambidzwa kuwedzera shuga kune zvokudya uye zvinwiwa, unogona kushandisa zvishoma (3-1 tsp) yehuchi hwepanyama.

Mhedzisiro yakafanana nezve kuonda kunopihwa na iyo yechipiri sarudzo yekudya kwevhiki nevhiki pane kiwi… Kudya kwenzira iyi kunosanganisirawo kudya kushanu pazuva. Asi munyaya iyi, imwe menyu inotarirwa, iyo nheyo iyo, kuwedzera kune kiwi, ndiyo inotevera zvigadzirwa: oatmeal, buckwheat, mupunga, nyama yakaonda, maapuro, majiroji, miriwo, kefir yakaderera-mafuta uye yoghurt, michero yakaomeswa. . Vagadziri veiyi nzira yekuderedza uremu vanobvumira avo vanoomerwa kuita pasina zvinwiwa izvi kunwa kapu yechipiri yekofi kana dema tii, asi vanokurudzira kuita izvi pamberi pekudya kwemasikati uye kusawedzera shuga, kirimu uye zvimwe zvakakwirira-calorie additives. kwavari.

3-4 mapaundi ekuwedzera (uye kana mitambo yakabatana - kusvika pa7) inogona kukandwa kunze uchishandisa mavhiki maviri kiwi kudya… Zvinoenderana nemirau yayo, unofanirwa kushandura mugove wezuva nezuva nerondedzero yechikafu. Pazuva rekutanga, menyu ine 9-10 kiwis, sangweji yakagadzirwa nechingwa chezviyo chakazara uye chidimbu chesizi isina kuomeswa, zamu yakabikwa yehuku, yakaderera-mafuta kottage chizi (inosvika 250 g) uye chikamu cheasina- starchy yemuriwo saladhi. Pazuva rechipiri, zvinotenderwa kudya anosvika gumi michero ye kiwi, chimedu chechingwa che rye, mazai ehuku yakabikwa kana akaomeswa (10 pcs.), Kusvikira 2 g yehove dzakabikwa kana dzakabikwa dzakaonda, zvidimbu zvidiki zvechifu chehuku (hatishandisi mafuta pakubika), 300-2 nyanya nyowani. Usati waenda kunorara, uine kunzwa kwakasimba kwenzara, unogona kunwa girazi remafuta ane mafuta mashoma kana kudya mashupuni mashoma e cottage chizi ane hushoma hwemafuta.

Kana usiri kukurumidza kudzikira huremu, uye unogutsikana zvishoma nezvishoma, asi zvinobatsira zvakanyanya pahutano, kuregedza uremu, unogona kungo gadziridza kudya kwako munzira yekunobatsira. Deredza mashandisirwo ezvokudya zvine mafuta uye zvine chokwadi chepamusoro-koriori, bvisa zvinwiwa usati warara uye wobva waunza kiwi yakawanda mukudya kwako. Zvinoenderana neongororo dzevanhu vazhinji, tsika iyi, ine huremu huripo hwakawandisa, inokutendera kuti urasikirwe kubva pa3 kusvika pa9 kg mumwedzi wekutanga. Idya kiwi mune yakachena fomu, wedzera kune akasiyana saladi, gadzira zvinonaka masmoothies uye iwe zvirokwazvo uchakurumidza kushamisika nemhedzisiro.

Izvo zvakakosha kuti udzidze maitiro ekusarudza chaiyo kiwi. Muchero wakaibva haufanire kuomarara. Kana iwe ukadzvanya zvishoma pane kiwi, iko kunongedzera kushoma kunofanirwa kuramba kuripo. Zvakare chiratidzo chekuibva ihwo hwema hunonhuwirira hwemabriji, bhanana kana ndimu zvinobva ku kiwi. Yakafanira (kureva kuti haina kunyanyisa kuibva kana girini) michero inofanirwa kunge iine ganda rakaunyana zvishoma. Kana iwe uchiri kutenga underripe kiwi, mamiriro acho anogona kuponeswa. Kuti uite izvi, isa ma berries munzvimbo ine rima kuti "uzorore". Iyi nzira inokutendera iwe kuti ugadzirire-kudya-kiwi munguva pfupi.

Kiwi menyu yekudya

Muenzaniso wekudya kwechikafu chevhiki nevhiki chekiwi (1st sarudzo)

Day 1

Chikudya chamangwanani

Snack: jongwe rinosanganisira grapefruit nemajusi eorenji, mamineral mvura uye hushoma hwegorosi rakatemwa.

Kwekudya kwemasikati: semolina dumplings uye girazi remukaka.

Manheru masikati tudyo: jaketi yemichero ye kiwi muhuwandu hwe200 g, girazi remafuta mashoma kefir kana yogati uye shoma nzungu dzakatemwa (pistachios sarudzo yakanaka).

Kudya kwemanheru: 2 kiwis; kottage cheese (anenge 50 g); chimedu chechingwa chekudya, icho chinogona kuzorwa netaundi yakatetepa yetireti; girazi remugati wakagadzirwa pamwe nekuwedzerwa kwegorosi.

Day 2

Kudya kwemangwanani: mazai ehuku maviri akabikwa kana akakangwa asina bota; girazi re yogati pamwe nekuwedzeredzwa kweiyo gorosi germ kana maipuni maviri e cottage chizi pamwe nekuwedzera kwe kiwi uye chero michero.

Snack: yakabikwa apuro.

Kwekudya kwemasikati: yakabikwa huku zamu; saladhi yechena kabichi uye magaka.

Masikati snack: girazi rekefir rakasanganiswa negorosi rakamera.

Kudya kwemanheru: kurohwa kottage chizi uye kiwi cocktail

chitsamba… Gadzira menyu yemazuva asara zvichienderana nemiyenzaniso iyi uye nemazano ari pamusoro.

Muenzaniso wekudya kwechikafu chevhiki nevhiki chekiwi (2st sarudzo)

Muvhuro

Kudya kwemangwanani: chikamu cheoatmeal yakabikwa mumvura pamwe nekuwedzeredzwa kwemapurumu; chingwa chechina nechidimbu chechizi chine mashoma mafuta zvemukati.

Snack: kiwi uye apuro, yakarungwa neiyo yakaderera-mafuta yogati.

Kwekudya kwemasikati: howa sopu isina kukangwa, yakabikwa mutete nyama nyama; steamed chicken fillet isina ganda; anenge 100 g ye squash puree.

Manheru masikati snack: 2 kiwi.

Kudya kwemanheru: yakaderera-mafuta kottage chizi (2-3 tbsp. L.), Yakasanganiswa nezvidimbu zve kiwi nemaapuro; mishonga kana green tea.

Usati warara: Kefir yakaderera-mafuta kana yogati isina chinhu uye kiwi smoothie.

Chipiri

Kudya kwemangwanani: buckwheat mukambani yemiriwo isiri-starchy; girini kana yemakwenzi tii nechidimbu chemoni; 1-2 mabhisikiti mabhisikiti.

Snack: saradhi yemastrawberry uye kiwi, iyo inogona kurungwa nekirimu ine huwandu hwemafuta unosvika ku5% (isingapfuure 1 tbsp. L.).

Kwekudya kwemasikati: mbiya yemuto wemuriwo usina kukangwa; steam nyama yemombe cutlet; mimwe miriwo mbishi kana yakabikwa.

Manheru masikati snack: 2 kiwi.

Kudya kwemanheru: zucchini uye cauliflower stew; chidimbu chesizi isina kuomeswa yakasungwa; green tea.

Usati warara: inosvika mazana maviri emamirimita ekefir ehuwandu hwemafuta.

Chitatu

Nhasi zvinokurudzirwa kuronga zuva rekutsanya, panguva iyo zvinokurudzirwa kushandisa chete kiwi uye yakaderera-mafuta emukaka zvigadzirwa muhuwandu hwaunoda kugutsa nzara yako.

China

Kudya kwemangwanani: chikamu chemafuta mashoma cottage cheese casserole uye berry musanganiswa; Kofi yetii.

Snack: 2 kiwis.

Kwekudya kwemasikati: muto wemuriwo, iwo musanganiswa mukuru ndewekugadzira kabichi; chidimbu chehove yakabikwa nechikamu chekabichi yakaomeswa.

Masikati snack: yakaderera-mafuta kefir, sitirobheri uye kiwi smoothies.

Kudya kwemanheru: mashupuni mashoma emupunga porridge; green tiyi ine mabhisikiti 1-2.

Chishanu

Kudya kwemangwanani: oatmeal nemaapricots akaomeswa kana zvimwe michero yakaomeswa; tii / kofi ine slice yechizi yakaoma.

Snack: peya uye kiwi saladi, yakarungwa neyepasi-mafuta kefir.

Kwekudya kwemasikati: Tsamira sosi yemuto nehupfu hwakaomarara; ragout kubva kune tsuro fillet nemiriwo (huwandu hwese hwechikamu haupfuuri 150 g).

Masikati snack: 1-2 kiwi.

Kudya kwemanheru: 100 g yakaderera-mafuta kottage chizi mukambani ye kiwi zvimedu uye bheri musanganiswa; chingwa chezviyo chose; mishonga kana green tea.

Usati warara: girazi reiyo yakaderera-mafuta yogati ine mashoma kiwi zvimedu.

Mugovera

Kudya kwemangwanani: steam omelet kubva kumazai maviri ehuku; tii kana kofi.

Snack: 2 kiwis.

Kwekudya kwemasikati: mbiya yemafuta ehove yakaderera-mafuta; yakabikwa nyama yemombe yemombe uye mashoma ematafura emupunga.

Manheru masikati tudyo: saradhi yemavise uye kiwi.

Kudya kwemanheru: chikamu chepariji yezviyo zvakawanda; chingwa chezviyo uye tii.

Nguva yekurara: Kiwi, peya, uye isina yogati yogurt smoothie.

Svondo

Pazuva rekupedzisira rekudya, isu tinosuduruka tichienda kuchikafu chenguva dzose, asi usadye chero chakakora, chakakangwa, chinotapira, chine munyu, chakachekwa uye chakakwira macalorie.

Kudya muenzaniso wemavhiki maviri kiwi chikafu

Day 1

Kudya kwemangwanani: chingwa chesechisi chakazara nechidimbu chesizi isina kuvharwa; 3 kiwi; zai rakabikwa; tii isina kofi kana kofi.

Snack: kiwi.

Kwekudya kwemasikati: yakabikwa huku zamu uye isiri-starchy yemiriwo saladhi; 2 kiwi.

Masikati snack: kiwi.

Kudya kwemanheru: yakaderera-mafuta kottage chizi yakasanganiswa nema kiwi maviri; green tea isina shuga.

Day 2

Kudya kwemangwanani: zai rakakangwa risina mafuta nechimedu chechingwa che rye; kapu yetii isina chinhu kana muto uchangobva kusvinwa; 2 kiwi.

Snack: kiwi.

Kwekudya kwemasikati: 300 g yehove yakanyoroveswa ine 2-3 madomasi; 2 kiwi; girazi remuto wako waunofarira kana tii / kofi isina shuga.

Masikati snack: kiwi.

Kudya kwemanheru: saradhi inogadzirwa kubva muzai rakabikwa, ma kiwi maviri, zvidimbu zvidimbu zvekubikwa huku zamu.

chitsamba… Zvimwe pakati pezvikafu zvezuva nezuva izvi. Usati waenda kunorara, kana uine nzara, shandisa yakaderera-mafuta kefir kana kottage chizi.

Kiwi kudya zvinopesana

  1. Zvine njodzi kugara pakudya kwe kiwi kune vanhu vane hosha yemudumbu (gastritis ine acidity yakawanda, maronda).
  2. Kana iwe wakambo sangana neergic reaction kune chero michero kana michero, saka zvirinani kusaisa panjodzi yekudya kiwi muhuwandu ipapo ipapo. Taurira kiwi muzvokudya zvako zvishoma nezvishoma. Kana muviri ukasatanga kuramba, saka unogona kutanga kuonda uchibatsirwa nema berries aya.
  3. Sezvo kiwi iine mvura yakawanda uye, kana ikadyiwa zvakanyanya, ine mutoro unooneka pane yakasarudzika system, haufanire kurasikirwa nehuremu nenzira iyi kana paine hosha dzeitsvo nedundira.

Zvakanakira iyo Kiwi Kudya

  1. Iyo inozorodza inotapira uye yakasviba kuravira kwe kiwi haingogutse chete yako chishuwo, asi zvakare kukurudzira iwe kumusoro. Kiwi ine mavitamini A, B, C, folic acid, beta-carotene, faibha, akasiyana flavonoids, mashuga echisikigo, pectin, organic acids.
  2. Kudya kiwi kunobatsira zvakanyanya kune vane hutachiona hwakanyanya, sezvo zvichibatsira kuomesa BP.
  3. Zvakare, iri bheri rine pundutso mukushanda kweiyo yemoyo system. Chibereko chimwe chete zuva rega rega chinokwanisa kuzadza chinodiwa chemuviri chevhitamini C.
  4. Imwe sumo yekudyiwa kwe kiwi inobatsira kubvisa yakawandisa cholesterol kubva mumuviri, iyo inogona kukonzera kukuvadza kukuru kuhutano.
  5. Izvo zvave zvakare zvakave nesainzi kuti kudya kiwi michero kunodzivirira kukurumidza kuchena kwebvudzi.
  6. Mhedzisiro inobatsira ye kiwi pakurapa kenza yakaonekwa.
  7. Uye zvakare, zvinhu zviri mumabriji aya zvinobvisa muviri munyu unokuvadza uye zvinodzivirira kuumbwa kweitsvo matombo.
  8. Kune chirwere cheshuga, kiwi ine hutano hwakanyanya kupfuura michero yakawanda. Iko kusimba kwefibre pamusoro peshuga mu kiwi inobatsira kudzora huwandu hweshuga yeropa. Uye ma enzymes ari mu kiwi mabatsiro makuru mukutsva kwemafuta uye kuonda.
  9. Izvi zvinowaniswa nechepasi koriori zvemukati kiwi (50-60 kcal pa100 g). Uye zvakare, aya mabriji ane akawanda antioxidants kupfuura maapuro, mandimu, maorenji uye miriwo yakasvibirira.
  10. Iko kushandiswa kwe kiwi kunokurudzirwawo panguva yepamuviri. Kuumbwa kwemichero yemichero iyi kunobatsira kuti mwana akure mudumbu. Chinhu chikuru mune iyi kesi kwete kushungurudza. Vanachiremba vanokurudzira kuti vanaamai vanotarisira vadye 2-3 kiwis pazuva, izvi zvinobatsira kudzivirira kupererwa neropa. Kiwi ine yakawanda folic acid (vitamini B9), zvinoenderana nechiratidzo ichi, shaggy berries ari echipiri chete kune broccoli.

Kukanganisa kwekudya kwe kiwi

  • Nekuda kweiyo yakaderera koriori inodyiwa mune dzimwe nguva, metabolism inogona "kudhara".
  • Vamwe vanhu vanoona zvishoma malaise, kushaya simba uye dzungu vachiona maitiro.

Kudzorerazve

Kana isu tikataura nezve rimwe kana maviri mazuva pane kiwi chikafu, zvinogona kuitwa kamwe pasvondo. Inokurudzirwa kunyorera kune yevhiki maitiro kwete kupfuura kamwe chete pamwedzi nehafu. Zvirinani kuita kuti kudya kumire kwenguva refu. Izvo hazvidikanwe "kudaidzira rubatsiro" kwekudya kwemavhiki maviri kwemwedzi inotevera 2-2,5 mushure mekutanga kwayo kupera.

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