Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 680 Kcal.
Vanhu vazhinji nhasi vanoramba zvigadzirwa zvemhuka. Mumwe munhu anotarisa kudya kwakaonda nguva dzose, mumwe munhu - chete panguva dzekutsanya kwechechi.
Kana iwe ukaona zvine mwero uye zvine musoro macalorie zvemukati, misimboti yehupenyu hwakaonda inogona kushandiswa kudzikisa huremu. Kwevhiki yekudya kwakaonda, unogona kurasikirwa kusvika ku4 makirogiramu ehuremu hwakawandisa. Iwe unogona kunamatira pairi, uine hutano hwakanaka, zvakanyanya sezvaunoda.
Kudya kwakatsetseka kunodiwa
Ndezvipi zvekudya izvo kudya kwakaonda kwakavakirwa pazviri? Semukutsanya kwechechi, unofanirwa kurega chikafu chekukurumidza (chikafu chemhuka), uye gadzira chikafu chako pane zvigadzirwa zvezvirimwa. Inotenderwa kushandisa chero zviyo, ivo vanoendesa yakaoma makabhohaidhiretsi kumuviri uye nekuipa iyo inodiwa simba. Vazhinji vedu takajaira kudya chero mhando yezviyo (kunyanya mupunga, buckwheat, oatmeal). Muchokwadi, assortment yavo yakakura zvikuru. Nyatsotarisa kusarudzwa kwemagiroti pamasherufu ezvitoro, izvi zvinosiyanisa menyu yemazuva ese.
Bhinzi, pizi, uye bhinzi zviwanikwa zvepuroteni-zvinobva mumapuroteni izvo zvakakosha pakudya kwakaonda. Izvo zvinonyanya kukosha kuvaita vanowanzo kuve vashanyi vetafura kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingeita.
Ehe, miriwo inofanirwa kuverengerwa mukudya. Kana uchiona maitiro aya, zvinokurudzirwa kutarisa pamhando dzakasiyana dzekabichi (broccoli, chena kabichi, cauliflower, kumera kweBrussels, Beijing), bhinzi yegirini, celery, madomasi, mhiripiri, manhanga, akasiyana mairi matsva (dhiri, parsley, sipinashi , lettuce, cilantro, basil, green hanyanisi, nezvimwewo.
Chero michero uye michero inobvumirwa. Sarudzo yakanakisa ingave maapuro, michero yecitrus (magrapefruits, maranjisi, mandimu, tangerines), mapomegranati, uye cranberries, ayo anosiyaniswa neakaderera calorie zvemukati uye ane mhedzisiro inobatsira pakurasikirwa uremu maitiro. Idya michero yakasvibirira uye ubike, unogona kuiwedzera kumakosi makuru, gadzira akasiyana-siyana-akaderera-mafuta dessert. Inobvumirwa kuwedzera kudya kwemichero nemichero yakaomeswa. Asi sezvo iwo ane akawanda macalorie, haufanirwe kutakurwa nawo. Iwe unogona kuzvishongedza nemaapuriko akaomeswa, mazuva, mazambiringa akaomeswa, maapuro anoomesa uye mamwe marudzi akafanana ezvigadzirwa izvi.
Howa inzira yakanaka kune nyama, hove uye zvimwe zvigadzirwa zveprotein yemhuka zvinorambidzwa pakudya kwakaonda. Havagone kungowedzerwa mundiro sendiro yedivi, asi iwe unogona zvakare kubika roast, soup, casserole kubva kwavari.
Zvinozivikanwa kuti masiwiti haagamuchirwe pakudya. Asi kana iwe uchirarama nemitemo yeiyi nzira kwenguva yakareba, kana hupenyu husina zvigadzirwa zvakadaro hunoratidzika kunge husina tariro kwauri, haufanirwe kuzvitambudza iwe pachako. Zvinonyatsogamuchirwa kupinza muzvokudya zvishoma zvinotapira zvinotapira (marshmallow, uchi, candies, halva, kazinaki, chokoreti yakasviba, Turkish inofadza). Ingo usakanganwa kutarisa kumwe kuumbwa kuitira kuti pasave nemukaka mune zvigadzirwa zvechirapa (izvo zvinonyanya kukosha kune chokoreti) kana chimwe chikafu chinokurumidza. Kuti uderedze mikana yekukanganisa chimiro chako, zvinokurudzirwa kudya masiwiti mangwanani, kuti uvabatsire nekudya kwemangwanani kune hutano.
Zvakare, mapuroteni anobatsira anowanikwa mune dzakasiyana nzungu uye mhodzi. Mune shoma shoma pane yakasarudzika menyu, ivo havazove vasingafungire zvachose.
Uye zvakare, iyo yekudya inogona kusanganisira akasiyana maKorea masaradhi, gungwa, durum pasita, iro runyorwa rwusina mazai. Iwe unogona zvakare kupinda mune mupunga kana buckwheat pasta nguva nenguva.
Pakati pezvinwiwa, pamusoro pemvura, iyo inofanirwa kunwiwa zvakanyanya, kofi nhema, tii dzemarudzi akasiyana siyana, majusi (zvinonyanya kugadzirirwa), jelly, zvinwiwa zvemichero, uzvars, cocoa chaiyo inobvumidzwa. Kana iwe uchinyatsoda mukaka wakajairwa, edza soy kana coconut. Vanhu vazhinji vanotsanya vanoponeswa neiyi imwe sarudzo.
Inokurudzirwa kuramba kubva kune zvimwe zvekudya uye zvinwiwa, zvinoenderana nemitemo yechikafu chakaonda. Kana iri yemunyu, haufanire kuibvisa zvachose kubva mukudya, kunyanya kune avo vari pachikafu kwenguva refu. Ingo edza kuti usapfuure chikafu chako uye unakire zvakasikwa zvinonhuwira uye zvinwiwa izvo zvinobatsira kuzvipa zvinonakidza zvinonaka. Iwe unogona zvakare kupuruzira chikafu chako nekamwe muto we soy, apuro uye bharisamu vhiniga, chaiyo nyanya nyanya, uye adjika. Siya mamwe mafuta emuriwo mukudya kwako kubva kumafuta, asi anofanirwa kudyiwa pasina kurapwa kwekupisa. Nenzira, iko kukanganisa kunoita kuti ndiro dziwedzere kugutsa uye kusundira kure kunzwa kwenzara.
Kudya uye huwandu hwezvikafu zvinogona kugadziridzwa kuti zvienderane nezvaunofarira zvaunofarira uye maitiro ezuva nezuva. Asi edza kusadya zvakanyanya kana kutora kumbomira zvishoma pakati pekudya. Zviri nani kudya zvidiki zvidiki 4-5 pazuva. Izvi zvinobatsira kumhanyisa metabolism uye kudzivirira kunzwa kwenzara yakanyanya, izvo zvinomutsa kudya kwakanyanya.
Muenzaniso wekudya kwakaonda kwevhiki
Muvhuro Kudya kwemangwanani: pearl bhari porridge nemapungu emanhanga; tii. Kwekudya kwemasikati: chikamu cheborscht isina kukangwa; kabichi uye karoti saradhi nemishonga uye muto wemonimu. Manheru snack: bhanana uye girazi remichero uye bheri compote. Kudya kwemanheru: turnips yakabikwa nehanyanisi uye karoti; mashoma emakranberries; tii.
Chipiri Kudya kwemangwanani: mashoma mbatatisi dzakabikwa, kwaunogona kuwedzera 1 tbsp. l. yakagadzirwa nemadomasi muto uye imwe howa caviar; kofi. Kwekudya kwemasikati: celery-apuro saradhi uye chikamu chemuto wakaderera-mafuta howa (kunyanya isina mbatatisi). Manheru snack: yakabikwa kolifulawa uye apuro diki (rinogona kubikwa). Kudya kwemanheru: makabheji anotenderera nemahowa uye mupunga mushoma wakabikwa; tii.
Chitatu Kudya kwemangwanani: saradhi kubva kune chero miriwo yakabikwa kana yakabikwa (kunze kwemapatatisi); chicory chinwiwa. Kwekudya kwemasikati: zvidimbu zvebeetroot mbishi yakarungwa nemuto werimu; kabichi muto; chingwa chezviyo chose. Chikafu chemasikati: mashoma madhayeti emazamu; sauerkraut uye unsweetened bheri jelly. Kudya kwemanheru: yakabikwa kana manhanga manhanga; tii nemataipuni maviri ewaunofarira jam.
China Kudya kwemangwanani: dhayeti chingwa uye chikamu chewadhi yakabikwa; tii. Kwekudya kwemasikati: grated karoti ane muto wemonimu; muto we broccoli; chidiki chidiki chakabikwa nemuriwo. Masikati snack: yemiriwo saladhi; chitsama nzungu. Kudya kwemanheru: buckwheat ine prunes uye tii.
Chishanu zvinokurudzirwa kupedza zuva rekutsanya. Imwai mvura, majuice nezvinwiwa zvemichero zvisina shuga. Zvakanaka kana panguva ino iwe unogona kushanyira imba yekugezera. Asi kana nzara ikakuomera, namatira kune kudya kwezuva ripi zvaro.
Mugovera Kudya kwemangwanani: chikamu chebuckwheat porridge uye karoti saradhi ine juimu. Kwekudya kwemasikati: chikamu chemuto weleya; kabichi uye cucumber saladi uye tii. Manheru masikati snack: 2 maapuro madiki, akabikwa nesinamoni. Kudya kwemanheru: mbatatisi yakashambadza (isina bota nemazai, hongu) uye nyanya nyanya.
Svondo Kudya kwemangwanani: keke diki rakavakirwa mbiriso mukanyiwa; tii nemataipuni maviri ejamu kana anochengetedza. Kwekudya kwemasikati: muto wembatata nemakwenzi; wemagaka uye madomasi saladi; tii. Masikati snack: casserole yemanhanga, hanyanisi uye chero zviyo; girazi rebheri jeri. Kudya kwemanheru: chikamu cheupfu hwe rye pudding; 1 tsp inofarira jam; girazi remuto bheri.
Contraindications yechikafu chakaonda
- Hazvikurudzirwi kutendeukira kune chikafu chisina kudya pamberi pechirwere chechironda chirwere, gastritis, colitis, panguva yekuzvitakura uye panguva yekuyamwisa, nekuwedzera kwechimwe chirwere chisingaperi, chine chirwere cheshuga mellitus.
- Zvakare, chikafu chakadai hachina kukodzera mushure mekuvhiya kwazvino (kunze kwekunge kwaratidzwa nachiremba).
Zvakanakira chikafu chisina kuonda
- Kudya kwakadaro kunogona kuitwa panguva yeGreat Lent (uye chero ipi) muchiOrthodox chiKristu.
- Kudzivisa chikafu chemhuka kunotsigirwa nevazhinji vanovaka chikafu. Kana tikataura nezvekutsanya kwenguva refu kana kunyange zvachose, ita shuwa kuti ubvunze chiremba.
- Kudya kwakaonda kunobatsira kwete chete kudzikisa huremu, asiwo kuchenesa muviri wekunyanyisa kuwanda. Izvo zvinobatsirawo kudzikisa cholesterol mwero, kuomesa mashandiro eiyo gastrointestinal turakiti uye weti system. Uye zvakare, kurambwa kwechikafu chemhuka kune mhedzisiro pane metabolism, huta uye nemoyo masisitimu.
- Iyo yakatetepa nzira inovandudza mamiriro eganda, ichisiya ichizorodza uye iine hutano. Mushure mezvose, zvinozivikanwa kuti angangoita matambudziko ese nechitarisiko anobva mukati uye zvikuru anoenderana nehutano. Zvipikiri zvakasimbiswa uye bvudzi rinopenya. Muviri unongotenda chete neshanduko dzakadai muhupenyu.
- Unogona kudya zvinonaka, haufanire kufa nenzara. Kuwanda kwesarudzo dzekudya kuchakubatsira iwe kuti uwane chimwe chinhu kune chako kuravira uye kuita kuti hutano hwemazuva ano huve chiitiko chinonakidza.
- Semutemo, chikafu chakaonda chinodzivirira kuneta, kushaya simba, kurasikirwa kwesimba, nezvimwewo. Unogona kupinda zvemitambo nyore, uyezve usatsauke pabasa uchirasikirwa nehuremu, uchitungamira hupenyu hunogutsa.
Kukanganisa kwekudya kwakaonda
- Pasinei nekudya kwakasimba kwakaonda, kusavapo kwenguva refu kwezvigadzirwa zvemhuka mairi kunogona kukonzera kushayikwa kwezvokudya. Saka nyatsoteerera kunzwa kwako. Kana uchinzwa kusashanda zvakanaka kana kusanzwa zvakanaka, mira kudya kwakaonda uye ona chiremba.
- Zvinogona kuve zvakaoma pakudya kwakaonda kune vanhu vasingakwanise kufungidzira hupenyu hwavo vasina nyama, hove, mazai uye zvimwe zvekudya zvemhuka. Iwe ungangonzwa kunzwa nzara pakutanga, uchidya kazhinji makabhohaidhiretsi. Kuti ukurumidze kuchinjira kune chisina kudya chikafu uye chiite kuti chigutsikane, tanga mamwe howa, soya mune chikafu, wedzera nzungu mumidziyo.
Yakadzokororwa Lean Diet
Iwe unogona kudzokera kune yakaonda kudya chero nguva kana iwe uchinzwa kugadzikana pairi uye uchida kushandura muviri wako. Nheyo dzekutanga dzechikafu ichi dzinogona kutevedzwa kune chero nguva yenguva. Zvakareruka, kana iwe usisiri kuda kurasikirwa uremu, wedzera iwo macalorie zvemukati echikafu. Kwenguva yekutanga, hazvikurudzirwi kurarama zvinoenderana neshanduro yakasimba yenzira yakaonda kweanopfuura masvondo manomwe. Zvinoenderana neongororo, panguva ino (pamberi pehuremu hwakawandisa) anenge gumi makirogiramu anogona kuenda.