Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 440 Kcal.
Chikafu chakaonda chinonyanya kufarirwa muEurope. Iyi nzira yakasimba inokutendera iwe kukurumidza uye zvakanyanya kudzikira uremu, uchidonha kubva pamashanu kusvika gumi makirogiramu ehuremu. Pane zvingasarudzwa zviviri pane kudya kwakaonda, vanopedza mazuva manomwe negumi nemana. Kudya kwekudya kunoreva kuchinjika kwemazuva akasimba (zvakanyatsonaka - akaomarara) mazuva rimwe nerimwe.
Ganda rekudya rinodiwa
Kusarudza chikafu chine ganda rako 7 mazuva, gadzirira kudya chikafu chakadai.
Zuva rekutanga: 1 litre yemukaka. Mafuta anonyanya kubvumidzwa zvemukati ndeye 2,5% (uye zviri nani zvishoma mafuta). Kana iwe usingade kana usingakwanise kunwa mukaka, zvinotenderwa kutsiva nekefir (izvo zvinodikanwa zvemafuta zvirimo zvakafanana).
Zuva rechipiri: kottage chizi (200 g) ine shuga-isina muchero muto (800 ml). Chero majusi anotenderwa, kunze kwemuzambiringa nebhanana.
Zuva rechitatu ndiro rakaomesesa. Tinonwa mvura yakachena chete. Chero chikafu chinorambidzwa.
Zuva rechina: 4 mbatatisi yakabikwa yakabikwa isina munyu uye zvimwe zvinonhuwira kana mafuta; 800 ml yejusi (kurudziro yapfuura inoshanda).
Zuva XNUMX: Kudya kunogumira kune mashanu epakati maapuro chero mhando.
Zuva rechitanhatu: 200 g yenyama isina kuibva isina kubikwa.
Zuva rechinomwe: 1 litre yekefiriti, mafuta ayo asingapfuuri 2,5%.
Chinodiwa kupwanya chikafu. Kutaurirana kwekutanga nechikafu kuri muawa rinotevera (maviri maviri) mushure mekumuka.
Kana iwe ukangoerekana watyora chikafu, asi iwe usingade kuchisiya, zvinodikanwa (pane chero zuva kutsauka kubva kuhutongi kunoitika) kutanga zvakare kubva pazuva rekutanga uye kuitisa kosi yekudya zvakare. Mvura isina-kabhoni (pamwe mvura yemaminerari) inobvumidzwa kubva pamvura, iyo inofanirwa kunwiwa muhuwandu hwakakwana. Tea nekofi zvisina shuga kana zvimwe zvinotapira zvinobvumidzwawo.
Iko kune zvakare kureba kwakaonda kudya kwe 14 mazuva… Avo vakatsunga zvakanyanya kudzikisa huremu vanokurumidza kugara pairi. Ziva kuti izvi hazvigone kunzi zvine hutano chikafu. Kudya kwake kwakatosiyana zvishoma pane mazuva manomwe anotsanangurwa pamusoro. Kudya uku kwakanyanya kunge kuramwa nzara chaiko. Hazvina kuoma kufungidzira kuti nyanzvi dzakanyatsorwisa kuita kwakadaro kwekuzvidira kuuraya kwemuviri.
Unogona kudya zvinotevera chikafu uye zvinwiwa.
Zuva 1: isina kutapira girini tii (zvirinani yakabikwa). Imwai zvakanyanya sezvaunoda, asi usatsamire pachinwiwa ichi usati warara. Zvisinei, ine caffeine, iyo inogona kukonzera kushaya hope.
Zuva 2: 800 ml ye kefir 0% mafuta.
Zuva rechitatu: girini kana mindi tii (zvinodiwa sezuva rekutanga).
Zuva rechina: kuramba zvachose chikafu, kunwa chete mvura isina gasi.
Zuva rechishanu: Idya apuro rimwe girini zuva rese.
Zuva 6: 1 L skimmed (skimmed) mukaka.
Zuva rechinomwe: girini kana mint tii isina shuga (unogona kuwedzera stevia kwairi). Stevia rakapwanyika stevia shizha upfu, yechishuga chinotsiva.
Zuva 8: 1 L skimmed (skimmed) mukaka.
Zuva 9: 2 maapuro (imwe nyowani, imwe yakabikwa).
Zuva 10: 1 litre yemafuta-asina kefir.
Zuva 11: kusvika ku600 g yemakango matsva.
Zuva regumi nembiri: girini kana mint tii.
Zuva 13: 1 L skimmed (skimmed) mukaka.
Zuva 14: maapuro matatu.
Kana iwe uri gamba rechokwadi uye wakakwanisa kutsungirira iyi ultra-low-calorie technique, zvakakosha zvikuru kuti zvishoma nezvishoma ubve mairi. Kana zvisina kudaro, iwe unogona kukuvadza zvakanyanya muviri, iyo panguva ino inenge yakarasikirwa netsika yekudya. Koriori yemukati yezvokudya inofanira kuwedzerwa zvishoma nezvishoma. Pakutanga, mushure mekupedza kudya, zvakakodzera kudya chete pureed zvigadzirwa zvisingabatanidzi coarse fiber muhuwandu hukuru.
Kubuda mukudya kwakaonda, kanenge kwevhiki rinotevera, haufanirwe kudya mupunga, bran chingwa, miriwo uye michero yekuravira inovava, inopisa zvinonhuwira. Nenguva yakareba sezvinobvira, iwe unofanirwa kuvaka chikafu chako pane yakaderera-mafuta yakaviriswa zvigadzirwa, nyama isina ganda, yakabikwa zvinyoro-nyoro sezvinobvira nekupisa kurapwa, miriwo yakakanyiwa, miriwo saladhi, zviyo zvakatetepa. Zvikafu zvese zvine mafuta uye zvakakwirira-koriori, kana iwe uchida kuchengetedza uremu hwakarasika kuburikidza nekuedza titanic, uye hutano, hunofanirwa kunge huripo mukudya mune hushoma huwandu.
Tichifunga nezvekushomeka kwemenyu, panguva yekudya pachayo, zvinokurudzirwa kutora vhitamini-mamineral yakaoma kuti neimwe nzira ideredze kushushikana kune chikafu ichi pamuviri.
Zuva rekutanga tinonwa mukaka mune zvakawanda zvakadaro.
Kudya kwemangwanani: 300 ml.
Snack: 150 ml.
Kwekudya kwemasikati: 200 ml.
Masikati snack: 150 ml.
Kudya kwemanheru: 200 ml.
Zuva repiri
Kudya kwemangwanani: 60 g yekottage chizi.
Snack: girazi remuto weorenji.
Kwekudya kwemasikati: 80 g yekottage chizi.
Manheru snack: girazi remuto wemaapuro.
Kudya kwemanheru: 60 g yekottage cheese; 300 ml yemaranjisi kana muto wemaapuro.
Zuva rechitatu kunwa uchiri mvura.
Zuva rechina
Kudya kwemangwanani: 1 mbatata yakabikwa.
Snack: 250 ml yemuchero wecitrus kana muto mutsva.
Kwekudya kwemasikati: 2 mbatatisi yakabikwa; inosvika pamamirimita mazana matatu emuto kubva muchero usiri wemastashi.
Manheru snack: girazi remuto wemaapuro.
Kudya kwemanheru: 1 mbatata yakabikwa.
Zuva rechishanu tinodya maapuro chete.
Kudya kwemangwanani: 1 pc.
Snack: 1 pc.
Kwekudya kwemasikati: 1 pc.
Manheru masikati snack: 1 pc.
Kudya kwemanheru: 1 pc.
Zuva rechitanhatu
Kudya kwemangwanani: 60 g yenyama yemombe yakabikwa.
Snack: 250 ml yekaroti uye muto weapuro kana jisi nyowani.
Kwekudya kwemasikati: yakabikwa huku fillet (80 g).
Manheru snack: girazi remuto wemaapuro.
Kudya kwemanheru: 60 g yemombe isina nyama kana zamu rehuku, yakabikwa isina kuwedzera mafuta; girazi remuto kubva kune waunofarira macitrus kana chimwewo chisina starchy muchero (muriwo).
Zuva rechinomwe isu tinonwa kefir chete.
Kudya kwemangwanani: 250 ml.
Snack: 100-150 ml.
Kwekudya kwemasikati: 250 ml.
Manheru masikati snack: anosvika 150 ml.
Kudya kwemanheru: kusvika 200 ml.
Day 1 inwa green green yakabikwa tii.
Zuva 2 inwa yakaderera-mafuta kefir. Kudya kwemangwanani: 150 ml. Snack: 100 ml. Kwekudya kwemasikati: 200 ml. Masikati snack: 150 ml. Kudya kwemanheru: 200 ml.
Zuva gumi nembiri inwa green tea kana mint (lemon balm) tii.
Zuva rechina inwa chete mvura yakangomira.
Zuva rechishanu Kudya kwemangwanani: chetatu cheapuro hombe rakabikwa girini. Kwekudya kwemasikati: zvidimbu zvidimbu zveapuro mbishi (chinenge chetatu chemuchero). Kudya kwemanheru: chetatu cheapuro hombe rakabikwa girini.
Zuva rechitanhatu inonwa mukaka wakatsetseka (skimmed) mukaka. Kudya kwemangwanani: 6 ml. Snack: 200-100 ml. Kwekudya kwemasikati: 150 ml. Masikati snack: inenge 200 ml. Kudya kwemanheru: 150 ml.
Zuva rechinomwe inwa girini / mint tii. Unogona kushandisa stevia kuitapira.
Zuva 8 Dzokorora menyu pazuva rechitanhatu.
Zuva 9 Kudya kwemangwanani: hafu apuro nyowani. Snack: hafu yeapuro yakabikwa. Kwekudya kwemasikati: hafu apuro nyowani. Kudya kwemanheru: hafu yeapuro yakabikwa.
Zuva 10 inwa yakaderera-mafuta kefir. Kudya kwemangwanani: 250 ml. Snack: 100 ml. Kwekudya kwemasikati: 300 ml. Masikati snack: 100 ml. Kudya kwemanheru: 250 ml.
Zuva 11 Idya magaka matsva. Kudya kwemangwanani: 100 g. Snack: 100 g. Kwekudya kwemasikati: 200 g. Snack: 100 g. Kudya kwemanheru: 100 g.
Zuva gumi nembiri inwa green tea kana mint (lemon balm) tii.
Zuva 13 Dzokorora menyu pazuva rechitanhatu (6th).
Zuva 14 Kudya kwemangwanani: hafu apuro nyowani. Snack: hafu yeapuro yakabikwa. Kwekudya kwemasikati: apple yese, nyowani kana kubikwa. Manheru masikati snack: hafu apuro nyowani. Kudya kwemanheru: hafu yeapuro yakabikwa.
Contraindications kune yakaonda kudya
- Izvo hazvigoneke kutevedzera kune kwakaonda kudya kwevakadzi vane pamuviri, panguva yekuyamwisa, vana, vanhu vakura.
- Chikafu chakadai chinopesana kune vanhu vane chero chirwere chegwara remudumbu, matambudziko mukushanda kwezvirwere zveendocrine, chirwere cheshuga mellitus, pancreatitis, zvemwoyo, renal kana zvimwe zvirwere zvakakomba.
- Zvakare, iyo yechikamu kwete yekudzikisa huremu nenzira iyi inofanirwa kutaurwa kana paine matambudziko epfungwa, kunyanya kana iwo ari neimwe nzira ane hukama nedambudziko rekudya. Muchiitiko ichi, kune njodzi huru yekuti munhu acharamba chikafu kana kudya zvishoma kwazvo mushure mekudya, izvo zvakazara nekuvandudzwa kwenzvimbo ine njodzi yeanorexia.
- Sezvauri kuona, kudya uku kune ngozi munzira dzakawanda. Kana, zvisinei, uchishuva kuyedza kushandura muviri neimwe nzira, iwe wafunga kuyedza kudya kwakaonda pauri, ita shuwa yekushanyira chiremba usati watanga kurasikirwa kwakanyanya.
Kubatsira kwekudya kwakaonda
- Pakati pezvakanaka zvisingarambike zvekudya kwakatsetseka ndiko kushanda kwayo. Sezvo mutemo, huremu hunonyungudika chaizvo pamberi pedu, izvo zvinokwezva huwandu hwakawanda hwevanhu vachirwira chimiro chakanak.
- Uyewo bhonasi, iyo inofadza zvishoma nekukanganiswa kwezvokudya zvakadaro, ndiyo bhajeti yezvokudya. Iwe unoda kutenga zvishoma zvishoma zvezvigadzirwa, uye naizvozvo hauzokwanisi kushandisa mari yakawanda pairi.
- Haufanire kubika zvakawanda, kushandisa imwe nguva uchigadzirira kudya kwekudya.
Kukanganisa kwekudya kwakaonda
Kudya uku kune zvakawanda zvinokanganisa.
- Kana iwe uchidavira kuongororwa kwevanhu vakazvionera pachavo, mushure mekusiya kudya, rimwe ganda rakaderera, kunyange bvudzi rakatanga kudonha.
- Kuenda kumwedzi kunowanzorasika mumamiririri echikadzi. Zvirwere zvakasiyana siyana zvinogara zviripo zvinogona kubuda.
- Izvi zvinonyanya kukonzerwa nekushomeka kwakakosha kwevhithamini uye mamineral mune yakaonda kudya. Naizvozvo, iwe unofanirwa kunwa mavitamini kuitira neimwe nzira kutsiva izvi kurasikirwa.
- Kazhinji, chikafu chakadai chinokanganisawo manzwiro: kusava nehanya, kutsamwa, hasha zvinoratidzwa, kuwedzera kuchema kana mimwe mhedzisiro yakaipa.
- Izvo hazvigoneke kusimbisa kuti kunzwa kwenzara pane mamwe mazuva kunogona kuve kusingatsungiririki.
- Zviripachena, iwe haugone kunamatira kune yakaonda kudya kune vanhu vasina kunyanyisa zvakanyanya uye vasina simba resimbi.
- Chokwadi, chikafu ichi hachishande kune vanhu vanotungamira anoshanda mararamiro. Iwe uchafanirwa kukanganwa nezve kutamba mitambo. Dai chete paive nesimba rakaringana rekuita zvizere mabasa avo ezuva nezuva. Mushure mezvose, iyo yekudya yakanyanya kushomeka mumacalorie, ayo anogona kukanganisa kukanganisa ndangariro, kugona kuita sarudzo nekukurumidza, uye kutarisisa.
- Kudzokera kumubvunzo wekusabvisa mitambo munguva yekudya, zvinofanirwa kucherechedzwa kuti dambudziko rinotevera riri kubuda. Nekuda kwekudzikira kwekuremerwa kwekuremerwa, iine huwandu hwekutanga hwehuremu hwakawandisa, ganda rinogona kuseka. Uku kuratidzwa kwakashata kunogona kudzikiswa nemasaji, kukwesha uye nedzimwe nzira dzakanangana nekusimbisa, dzinogona kuitirwa pamba. Usakanganwa nezvavo, kunyanya kana iwe uri pane yakareba-yakaonda kudya.
Kushandisa chikafu chisina kuonda
Hazvikurudzirwi kuita kudya kwemazuva manomwe kwakaonda kazhinji kanopfuura kamwe chete pamwedzi miviri, uye rimwe remazuva gumi nemana - kusvika pa2. Asi zvakakosha kuti ushandise uremu hwakadai zvakare senzira yekupedzisira. Kana iko kwekutanga uremu hwaive hwakareruka uye husina dambudziko kwauri, saka hachisi chokwadi chekuti iwe uchakunda kukunda daro rekudya nguva inotevera.
Mushure mekugara pane chero sarudzo yekudya isina kuonda, edza kubuda mairi nenzira kwayo uye ramba uchidya zvine mutsindo Nemaitiro ekudya aya, chokwadi, kana paine uremu hwakawanda hwasara, anoenda. Zvirinani kusavavarira zvekumhanya zvakanyanya, asi zvakanyanyisa uye zvine njodzi kuhutano, kuonda.