Kudya kwakareruka, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 730 Kcal.

Iwe unogutsikana here kuti iwe unogona kuwana yakanaka uye inoyevedza chimiro nekuzvinyima pachako kune ese miedzo yekuravira uye uchiita kurwadziwa kwepashure kwenzara, kugara uchirovedza muviri wako uye nesimba? Kwete zvachose, maererano nehuremu hwehunyanzvi.

Kuteedzera yakakurumbira nzira dzekudya dzekudya kunobatsira iwe kuumba chimiro chako nekukurumidza uye pasina kutambura.

Chiedza chikafu chinodiwa

Isu tinokurudzira kutanga rwendo kuburikidza nezvikafu zvishoma neyakareruka nzira inogona kugara kubva pamazuva matatu kusvika manomwe. Kana iwe uchinzwa muhurongwa hwakakwana, iwe unogona kudya nenzira iyi kusvika kumwedzi. Izvo zvese zvinoenderana nekuti muviri wako unoda sei kusimbisa mafomu. Sevanhu vakaedza nzira iyi pavari, cherekedza kuti muvhiki iwe unogona kutaura zvakanaka kune 3-7 inopindirana makirogiramu. Uye neicho chinoonekwa chiyero cheakawandisa huremu, zvakawanda zvinopera. Zvakare, zvinoita zvinooneka mhedzisiro inogona kuve kana iwe ukabatanidza chiitiko chemuviri uye, uchikanganwa nezve husimbe, uchaita zvakarongeka kuita kwakasiyana kurovedza.

Kana iwe ukasarudza iyi nzira yekushandura muviri wako, ziva kuti saizi yeimwe yekushandira kwechikafu haifanire kunge iri hombe kupfuura kugona kwechanza chako. Zvakakosha kudya ka5 pazuva. Gadzira chikafu chemangwanani, chikafu, masikati, tii yemasikati uye kudya kwemanheru, zvakaiswa mune yako maitiro pane dzimwe nguva.

Nyanzvi dzinodaidza inotevera yegoridhe mitemo yekudzora huremu pane iyi vhezheni yechiedza chikafu.

  • Kuderedza munyu mukudya. Kana iwe uri pakudya kweanopfuura kwevhiki, munyu unogona kuregwa zvachose. Uye nekuteerera kwenguva refu kumitemo yezvokudya, unogona uye kunyange unoda kune ndiro dzemunyu. Kurambwa zvachose kwekudya kwekudya uku kunogona kukonzera matambudziko nemuviri. Asi usawedzera munyu kune zvese, asi izvo chete ndiro izvo zvinoita sezvisingafadzi kwauri zvachose. Uyewo, mutemo unokosha ndeye salting yendiro yakatopera, uye kwete panguva yekugadzirira kwayo. Unogona kushandisa garlic ine hutano uye muto weremoni panzvimbo yemunyu kuti uwedzere chikafu chako. Zvakare, donhwe resoya muto rinotumirwa mundiro rinowedzera kuravira kutsva pamwe nemunyu. Kana iwe ukawedzeredza zvigadzirwa, kurasikirwa uremu kungave kusava nechokwadi, sezvo munyu, kunyanya, unodzivirira kubuda kwechisikigo kwemvura yakawandisa kubva mumuviri.
  • Inwa angangoita 1,5 litita emvura yakachena isina kabhoni zuva nezuva, uye muzhizha kana kana uchitamba mitambo, zvinokurudzirwa kuti uwedzere huwandu uhwu.
  • Siya buckwheat, oatmeal, bhari muzvokudya zvenguva yekurasikirwa. Rega zvimwe zviyo zvese izvozvi.
  • Dzikisa zvakanyanya kutora kwako mbatatisi, mabhanana, uye mazambiringa (kana kuti udzivise zvachose).
  • Kana iwe usingakwanise kuramba zvigadzirwa zvehupfu, siya chingwa chakakasharara mukudya.
  • Kudya kwekupedzisira kunofanirwa kunge kuri pa 19 pm maximum, kunyangwe uchinonoka sei kuenda kunorara.
  • Mazai uye zvigadzirwa zvemukaka hazvifanirwe kubviswa zvachose kubva pakudya, asi zvinodikanwa zvakanyanya kuderedza nhamba yavo.
  • Doro, pamwe chete nemafuta, zvinotapira uye zvimwe zvigadzirwa uye zvinwiwa izvo zvinomutsa havi uye zvine huwandu hwakawanda hwemakoriyumu, zvinofanirwa kukanganwika panguva yekushanda uremu.
  • Siya zvakasara zvezvigadzirwa mukudya pakufunga kwako, uchiedza kazhinji kusarudza misiyano ine hutano kuitira kuti usangoremerwa uremu, asiwo kuve nemhedzisiro yakanaka pamuviri.

Iwe unofanirwa kumisa chikafu cheichi chiedza chekudya sarudzo pane zvinotevera zvigadzirwa.

  • Mapuroteni. Sezvinonyanya kukosha zvekuvaka mumuviri wedu, zvakakura pakurasikirwa nekurema. Idya hove, hove, huku, tsuro, nyama yemombe (ingosarudza mhando dzine mafuta mashoma).
  • Bifidobacteria. Inogara kefir uye zvakasikwa ma yoghurt, ivo vanonatsa zvinyoro nyoro muviri wehupfu uye chepfu, kunatsiridza kugaya uye kukurudzira nyore uye kunoshanda kurasika uremu.
  • Fibre neC mavitamini anowanikwa mumiriwo nemichero, anobatsira kunyatsogadzirisa zvinovaka muviri zvinowanikwa mumapuroteni.

Kumwe kudya kuri nyore uye kunoshanda kunodaidzwa kuti kurasikirwa uremu, kunowanzo kutaurwa semutsara wakapusa KEFIR YOKUDYA… Zvinoenderana nemisimboti yekudya uku, unogona kudya kudya kwemangwanani uye kwemasikati nenzira imwecheteyo yawakajaira, usiri kudya zvakanyanya uye kuramba zvakanyanya mafuta uye zvine macalorie zvakanyanya. Asi iwe unofanirwa kuve nehusiku neyepasi-mafuta kefir ine fiber (bran). Nenzira, sevazhinji vachirasikirwa nehuremu, husiku hwakadai hunosvika pakuva hunogutsa nenzira inoshamisa ku bran. Uye iwe haufanire kurara nenzara kurwadziwa, kunyanya kana iwe ukajaira kudya kwakadai zvishoma. Iwe unonamatira kune uyu mutiro sekureba sezvaunoda kusvikira iwe wawana chaunoda chaicho Kuti uwane mhedzisiro, idya ka5 pazuva uye pinda mumitambo.

Kudya kwakareruka kwevhiki kunofungidzirwa DZIVA KUDYA… Munguva iyi, unogona kurasikirwa kusvika pamamwe mashanu mapaundi. Iyi nzira inorerukirwa zviri nyore mumamiriro ekunze anopisa, asi kazhinji inogona kutevedzwa kune gore rese. Kudya kwacho kunofanirwa kuve nemichero miriwo nemiriwo. Iye zvino haugone kudya chero chikafu chakabikwa, kusanganisira kunwa tii uye nezvimwe zvinwiwa zvinopisa. Panguva imwecheteyo, usakanganwa kunwa huwandu hwakakwana hwemvura yakachena (inosvika 5 litita) zuva nezuva. Iyi tsika inokuchengetedza kubva pakunzwa kusagadzikana uye kubva mukushaya mvura mumuviri. Kana iwe uchida, iwe unogona kuwedzera ichi chikafu zvishoma, asi ive shuwa yekutarisa hutano hwako. Muchiitiko ichi, wedzera kusvika pahafu yegirazi reiyo nzungu kumenu yezuva nezuva.

Uye imwe yeakakurumbira mwenje chikafu ndeye KURAMBWA KUNOTAMBUDZA… Zvinoenderana nemisimboti yayo, iwe unongoda kusabvisa kukuvadza kubva mukudya. Iwe unogona kuomerera kune iyi hurumende chero yaunoda, nokuti haidzokorori zvachose nheyo dzekudya kwakakodzera uye kunonzwisisika. Panofanira kuva nekudya zvinokwana katatu pazuva, zvakanaka kudya kashanu pazuva. Dzivisa chikafu chinokurumidza: machipisi, French fries, soda, mahamburger akasiyana uye masangweji, zvihwitsi uye zvinwiwa zvine shuga. Zvishoma zvemarshmallow, jelly, zvinotapira zvemukaka zvinobvumirwa (semuenzaniso, unogona kudya curd mass). Idya muriwo usina sitachi sechidimbu chekudya. Usadye chikafu kwemaawa matatu magetsi asati adzima. Sezvaunogona kuona, kudya kwakadaro hakuna mitemo yakawanda, uye haufaniri kugara uchifunga nezvezvaunogona kudya. Chinhu chikuru ndechekuyeuka mitemo yekutanga uye kuita. Kana iwe ukavatevera, iwe unozogona kudya zvizere uye kuderedza uremu zvakanyanya sezvaunoda.

Chiedza chekudya menyu

Kufungidzirwa kwekudya kwechikafu chakareruka kubva pamazuva matatu kusvika pamwedzi mumwe

Kudya kwemangwanani:

- 100 g yehuku yakabikwa uye yakaenzana pariji yebhakkwheat (kuverenga huremu mufomu yakagadzirirwa);

- chikamu chemafuta mumvura; anenge 30 g yeshizi yakaoma ine hushoma hwemafuta emukati; chimedu chechingwa chinotenderwa;

– zvakabikwa zvihuta zai; sipinachi; zvidimbu zvakawanda. maapricots akaomeswa uye girazi remuto weorenji uchangobva kusvinwa.

Unogona kunwa tii yerudzi rwako rwaunofarira pakudya kwekuseni, uchiwedzera 1 tsp kwairi. uchi.

nezvikafu zvishoma:

- orenji;

- Apple;

- hafu yebhanana yakakura uye mazambiringa;

- akati wandei plums.

Lunches:

- 150 g yehove yakaderera-mafuta yakabikwa kana yakabikwa nemiriwo yakasvibirira;

- isina muto muto; chimedu chehuku yakabikwa kana yakabikwa;

- yemiriwo puree soup yakagadzirwa kubva kumakarotsi, zucchini uye shoma shoma yembatatisi; saladhi yemadomasi, magaka, bell pepper.

nezvikafu zvishoma:

- girazi remafuta mashoma-kefir uye chimedu chechingwa;

- karoti uye kabichi saladhi nemishonga, yakarungwa nedonhwe remafuta emuorivhi;

- girazi rechisikama yogati isina zvinowedzera (kana mukaka wakabikwa).

Kudya kwemanheru:

- 150 g yakaderera-mafuta koteji chizi;

- 100 g yekottage cheese pamwe ne 200 g yekefir;

- chidimbu chidiki chehove dzakabikwa uye yakabikwa kabichi.

chitsamba… Sarudza imwe yesarudzo dzataurwa pamusoro apa pakudya kwemangwanani / tudyo / masikati / kudya kwemanheru, kana gadzira gadzira menyu wega, uchifunga nezvemitemo yekuderedza uremu pane chikafu chisina kujeka ichi.

Chinenge chikafu chekudya kwakareruka

Breakfast breakfast: omelet kana mazai akaputika kubva mazai maviri ehuku; chidimbu chiduku chechingwa chine cheese uye tei (zvichida pasina shuga).

Snack: tii nechinhu chinotapira (unogona kudya maruva, maruva mumadiki mashoma, asi hazvidiwe kushandisa shuga yakabikwa zvinhu). Kana iwe usiri kuda zviwitsi, idya chero michero yesarudzo yako kana kunwa girazi reyogati.

dhinha: mupunga une steamed cutlet uye isiri-ine starchy miriwo, kana buckwheat ine huku fillet zvidimbu uye miriwo saladhi.

Manheru masikati: yemiriwo saladhi, yakarungwa nemafuta mashoma emiriwo. Iwe unogona kutsiva saladhi nechero michero (kusvika 200 g).

dhinha: girazi remafuta-mashoma kana 1% mafuta kefir ine 30 g ye fiber (bran) yakawedzerwa kune ichi chakamwisa mukaka chinwiwa.

Mharidzo Yevhiki nevhiki Chiedza Kudya - Raw Chikafu Kudya

Breakfast breakfast: 2 maorenji kana maapuro kana saradhi yemichero iyi (1 chidimbu chimwe nechimwe).

dhinha: saradhi yemiriwo yakagadzirwa kubva kune zvisiri-starchy zvigadzirwa, zvakarungwa nemafuta mashoma emuorivhi.

dhinha: saladhi yakagadzirwa kubva kune chero michero isina kutapira.

chitsamba… Unogona zvakare kutora tudyo kana uchida. Idya muchero mumwe chete kana muriwo panguva imwe pakati pekudya.

Kufungidzirwa kwekudya kwechikafu chakareruka - kudzivirira zvinokuvadza

Breakfast breakfast: chikamu cheoatmeal mumukaka wakakora-mafuta uine shoma shoma yemichero yakaomeswa; unsweetened tii.

Snack: zvidimbu zvidimbu zvemashmallow; 200 ml yemafuta mashoma kefir.

dhinha: hove dzakabikwa; isina-starchy yemiriwo saladhi; tii kana kofi isina shuga.

Manheru masikati: apple yakakura kana orenji.

dhinha: chicken fillet yakabikwa nekabichi; tii isina zvinotapira.

Contraindications yechikafu chakareruka

Zvizhinji zvekusiyana kwekudya uku zvinogona kuteverwa nevanenge vanhu vose. Iyo chete inorema taboo ndeyekuwedzera kwezvirwere zvisingaperi, kusashivirira kune chero zvigadzirwa zvinogara mukudya kweimwe nzira, nguva yekuzvitakura uye lactation.

Zvakanakira chikafu chisina kujeka

  • Zvizhinji zvemwenje zvikafu zvinokutendera iwe kusarudza sarudzo pahungwaru hwako, kurasikirwa nehuremu pasina marwadzo enzara, pasina kusiya hupenyu uye pasina kukonzera kusagadzikana kwepfungwa uye kwemuviri kune vanhu vari kurwira chimiro chakanak.
  • Kudya kwakareruka kunoita kuti muviri uwane mishonga yakakwana uye kunoderedza mikana yechero matambudziko ehutano.

Kukanganisa kwekudya kwakareruka

Haasi ese ekudya mashoma anopa kukurumidza kurasikirwa uremu. Saka ivo havana kukodzera kune avo vanofanirwa kusimudzira huwandu munguva pfupi.

Kudzokorora chikafu chisina kujeka

Kudya kwakapfava nezvirambidzo zvenguva zvinogona kudzokororwa mushure mekumbomira kweinenge mwedzi nehafu.

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