Kudya kweKorea, mazuva gumi nemana, -14 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 810 Kcal.

Kudya kweKorea kwakango nyowani kune dietetics. Inokurudzirwa kuti ugare pairi kusvika mazuva gumi nematanhatu kusvika gumi nemana, kuonda panguva iyi kuri 13-14 kg. Kudya uku kwakagadzirwa navanachiremba veKorea vane chekuita nekufutisa kwevechidiki chizvarwa.

Zvokudya zveKorea zvinodiwa

Pane misiyano yakati wandei yemaitiro aya. mitemo yekutanga sarudzo Zvokudya zveKorea zvinopa kusiiwa kweshuga uye zvinotsiva shuga mundiro dzose uye zvinwiwa, doro, chikafu chine mafuta, munyu (munyu mushoma unobvumirwa kimchi - miriwo yekuKorea yakabikwa). Inokurudzirwa kudya katatu pazuva. Diversify menyu yevhiki yekutanga nemazai akabikwa, miriwo yakasiyana-siyana (tarisa pane zvisiri-starchy zvigadzirwa), hove dzakaonda, mupunga webrown, huku isina ganda uye shrimp. Zvokudya zvose zvinofanira kugadzirirwa pasina kuwedzera chero mafuta. Mafuta mashoma emiriwo anogona kuwedzerwa kune yakagadzirira-yakagadzirwa yemiriwo saladhi. Asi, kana iwe wakajaira kudya chikafu chechidimbu kana uine nzara pakati pekudya, vagadziri vekudya havakurudzire kuti utambure uye kwete snack. Zvinotenderwa kuronga imwe mini-chikafu panguva yekudya kwemangwanani-kudya kwemasikati kana kwemasikati-kudya kwemanheru uye kudya muchero usina starchy kana muriwo.

Kuti ubudirire kudurura mapaundi asina basa, pamwe nekuchenesa muviri, zvinokurudzirwa kunwa girazi remvura mangwanani ega ega pamwe nekuwedzeredzwa kwemuto wemonimu uchangoburwa uye ginger shavings. Uye kudya kwemangwanani mushure meiyi nzira ingangoita hafu yeawa. Zvinokurudzirwa kuronga chisvusvuro pasati papfuura 19:00.

Muvhiki yechipiri, inobvumirwa kuwedzera zvishoma zvigadzirwa zvemukaka kune menyu. Girazi yeyoga yega yega kana 40-50 g yembudzi cheese inogona kudyiwa zuva nezuva. Kana iwe uri kuita kurovedza simba, uye zvakanyanya kana iwe uri nyanzvi yemumhanyi, unogona kutsiva chikamu chekudya kwako kwemasikati nguva nenguva nekadiki diki nyama tsvuku. Iwe unogona kunwa tii nekofi, asi pasina chero zvinotapira. Inobvumirwa kuwedzera chidimbu chemononi kune chinwiwa chinopisa.

Yakakurumbira uye yechipiri sarudzo Kudya kweKorea. Hunhu hwayo hunhu ndeye kurambidzwa kwakasimba kwezvigadzirwa zvemakhahydrates mukudya (zvinoramba zvisingasviki 10%). Kune menyu yemangwanani ine mwero kwazvo, iyo ine diki diki uye isina zvinotapira tii kana kofi. Kudya kwemasikati uye kudya kwemanheru kunosanganisira masaradhi emuriwo, mazai, nyama isina mafuta kana hove yakabikwa pasina kuwedzera mafuta. Pamusoro pechisarudzo ichi, zvinokurudzirwa kuramba zvokudya zvekudya pakati pemangwanani, masikati uye kudya kwemanheru. Zvose zvekudya uye zvinwiwa zvinofanira kupedzwa zvakare pasina shuga. Kudya uku kunogona kugara kwemazuva gumi nemana. Munyu unofanirwa kuregwa zvachose kwenguva yese yekudya. Usakanganwa kunwa mvura. Uye, hongu, kuita zvemuviri kunosimudzira kushanda kwechero nzira yekuKorea uremu.

Hwaro hwekudya chechitatu sarudzo inopa mupunga. Iyo inobvumidzwa kuwedzera iyo menyu nehove yakaonda hove, miriwo saladi, michero, minyowani mitsva. Hazviwanzo kuita kuti iwe ugare muchingwa chidiki (rye, nhema kana zviyo zvakakwana). Asi hwaro hwechikafu chikafu. Vateveri veiyi uremu sarudzo vanokurudzirwa kushandisa mutsvuku mupunga. Kunyanya vateveri vane shungu veiyi vhezheni yekuKorea yekudya vanogara pairi kwemwedzi 2-3, asi zviri nani kuzvidzora kumavhiki maviri zvakare, kunyanya kana tsika iyi iri nyowani kwauri.

Kuti urege kuderedza uremu chete, asiwo kuchenesa matumbo zvakanyanya sezvinobvira, zvinokurudzirwa kupinda mukudya zvakanaka. Usati watanga kucherechedza maitiro, unofanirwa kunwa 2 makapu emvura yakabikwa pane tembiricha yekamuri pakarepo mushure mekumuka kwemangwanani kwevhiki. Idya nenzira yawajaira. Ehe, zviri nani kugadzira chikafu chezvakanyanya uye zvine hutano zvigadzirwa uye kwete kudyisa. Iyi nzira inovimbisa kuenderera mberi nekuona kugayiwa kwakanaka uye kubatwa kwezvinovaka muviri nemuviri. Inokurudzirwawo kunwa girazi remvura yemaminerari mushure mekudya kwega kwega.

Pane iyi sarudzo yekudya, ronga kudya katatu pazuva. Iko hakuna kujeka chikamu chikamu. Asi iwe haufanire kudya zvakanyanya, zvikasadaro hauchazokwanisi kudzikisa huremu.

Chero ipi vhezheni yechikafu cheKorea chaunorasikirwa nehuremu, mushure mekupera, tanga chikafu chitsva muchikafu zvishoma nezvishoma. Chengetedza menyu yako uye usazembera pane zvinokuvadza. Iva wakagadzirira chokwadi chekuti mumazuva ekutanga mushure mekudya, 2-3 kilograms inogona kudzoka, zvisinei kuti unodya zvakanaka sei. Izvi zvinokonzerwa nemunyu, uyo unofanirwa kutangwazve (zvechokwadi, zvine mwero). Gadzirira mupfungwa kuti uwane mukana wechiitiko chakataurwa uye, kana izvi zvikaitika, usavhunduke. Zvakajairika.

Iyo yekudya menyu

Muenzaniso weKorea Kudya Kudya Kwemazuva ese (Sarudzo 1)

Kudya kwemangwanani: mazai maviri akabikwa; imwe inflorescence yemucheka wakachekwa (kana imwe yemiriwo yakasanganiswa).

Kwekudya kwemasikati: chikamu chemuriwo saladhi yakasaswa nemafuta emiriwo uye muto wemonimu; chimedu chehove dzakabikwa kana dzakabikwa; 2 tbsp. l. mupunga wakasviba wakabikwa (unogona kuwedzera mhiripiri kana zvimwe zvinonhuwira pariji).

Kudya kwemanheru: mutsva wemagaka, tomato uye celery smoothie (200 ml); yakabikwa shrimp kana chidimbu chehove chena kana chidimbu chehuku yehuku.

Muenzaniso weKorea Kudya Kudya Kwemazuva ese (Sarudzo 2)

Kudya kwemangwanani: crisp kana rye crouton; Kofi yetii.

Kwekudya kwemasikati: chidimbu chidiki chenyama kana hove, chakabikwa kana kubikwa; karoti, kabichi kana yakavhenganiswa yemuriwo saladhi (zvinokurudzirwa kutarisa kune zvisiri-starchy zvipo zvezvisikwa).

Kudya kwemanheru: 2-3 mazai akabikwa; 200 g hove kana huku, iyo isina kubikwa nechero mafuta.

Muenzaniso wekudya kweKorea kwemazuva mashanu (sarudzo 5)

Day 1

Kudya kwemangwanani: saradhi yechena kabichi uye akasiyana mahebhu (150 g).

Kwekudya kwemasikati: 4 tbsp. l. mupunga porridge; 100-150 g yemakarotsi akachekwa, asina kurungwa nemafuta emiriwo (kunyanya mafuta omuorivhi).

Kudya kwemanheru: kusvika ku150 g yehove yakabikwa uye chimedu chechingwa chine lettuce.

Day 2

Kudya kwemangwanani: saladhi yemuriwo nemafuta emiriwo (150 g) uye mbiriso imwe.

Kwekudya kwemasikati: 200 g yemuriwo saladhi, iyo inogona kusanganisira karoti, chena kabichi, lettuce, celery; apuro muto (girazi); chimedu chechingwa.

Kudya kwemanheru: 100 g yemupunga porridge; lettuce mashizha uye hafu bhuratifuru.

Day 3

Kudya kwemangwanani: 200 g saladhi yemapeya, maorenji nemaapuro; jisi reranjisi (200 ml).

Kwekudya kwemasikati: asparagus yakabikwa (250 g); 100-150 g yechena kabichi saladhi, yakarungwa neino nyowani yakasvinwa muto wemonimu; chimedu chechingwa.

Kudya kwemanheru: 250 g yehowa yakakangwa mupani; mbatatisi diki dzakabikwa kana kubikwa.

Day 4

Kudya kwemangwanani: toast; apple uye orenji saradhi; girazi remuto wemaapuro.

Kwekudya kwemasikati: 2 tbsp. l. mupunga porridge; 300 g yakabikwa asparagus; chimedu chechingwa; ziso diki renzombe.

Kudya kwemanheru: 200 g yehove dzakabikwa, 2 mbatatisi yakabikwa kana yakabikwa; chidimbu chidiki chechingwa.

Day 5

Kudya kwemangwanani: 3-4 tbsp. l. mupunga porridge yakabikwa mumvura (unogona kuimesa pamwe nebasil kana imwe isiri-inonatsa mwaka).

Kwekudya kwemasikati: chena kabichi uye gungwa (200 g); chimedu chechingwa.

Kudya kwemanheru: 200 g yekabichi saradhi yakasanganiswa nemakarotsi, lettuce mashizha, zvishoma akasaswa nemafuta emiriwo.

Contraindications kune chikafu cheKorea

  1. Contraindications kune yekuKorea kudya kune akasiyana zvirwere zvemudumbu, ura, chiropa, itsvo, chirwere cheshuga, hypertension, psychological uye kudya kusagadzikana senge bulimia uye anorexia.
  2. Zvakare, vana, vachiri kuyaruka, vakwegura vanhukadzi, vakadzi havafanirwe kugara pakudya kweKorea panguva dzekutakura nekuyamwisa mwana.
  3. Izvo hazvidikanwe kutaura nezve kudzikira uremu nenzira iyi uye neavo vane chero kusaenzana kwehomoni.

Kunaka kwekudya kweKorea

  1. Kurema mushure mekudya kweKorea, sekutonga, hakudzoke kwenguva yakareba, kunze kwemakirogiramu mashoma anounzwa nemunyu.
  2. Kupesana nedzimwe nzira dzakawanda dzekudzikisa uremu, maitiro aya ane mhando yakaringana uye isina nzara menyu.
  3. Mhedzisiro yakanaka yekudya kweKorea pane muviri wese unowanzoonekwa. Kugaya kunonatsiridza, metabolism inovandudza, munhu anotanga kunzwa kureruka, anowedzera kushingaira uye kutsungirira mumuviri.

Kukanganisa kwekudya kweKorea

  • Vanhu vazhinji vanoona zvichinetsa kusiya shuga nemunyu, chikafu (kunyanya mumazuva ekutanga ekudya) chinoita senge chisina basa uye chisina kunaka kwavari.
  • Zvinoitika kuti nekuda kweizvi, avo vari kudzikira uremu vanoramba kutevedzera nzira kunyangwe mukutanga kwayo.
  • Kune avo vanosarudza iyo yechipiri sarudzo yekudya kweKorea, zvinowanzoomera kubata kusvikira masikati nekuda kwekusadya kwekuseni.

Kuitazve chikafu cheKorea

Hazvikurudzirwe kutendeukira kune chero sarudzo yekudzora huremu muKorea pakutanga kupfuura mushure memwedzi 2-3. Sezvineiwo, kuti udzorere muviri zvakanyanya sezvinobvira, nyanzvi dzezvehutano dzinokukurudzira kuti umirire mwedzi mitanhatu kusvika kutanga kwechikafu kutsva.

Leave a Reply