Mukati
- Yenguva refu yekudya inoda
- Yakareba Nguva Kudya Menyu
- Kudya kweAmerica vhiki nevhiki
- Kudya kwevhiki nevhiki kweprotein-carbohydrate kuchinjanisa chikafu
- Muenzaniso wekudya kwekudya kwevakadzi vane nhumbu
- Muenzaniso wekudya kwevhiki nevhiki kwekudya kwaElena Malysheva
- Muenzaniso wekudya kwezuva nezuva kwemafuta mashoma
- Kudya kwenguva refu zvinopesana
- Kubatsira kweKureba Kudya
- Kukanganisa kwekudya kwenguva refu
- Kudzokorora kudya kwenguva refu
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 980 Kcal.
Kuti urasike huwandu hunoonekwa hwehuremu hwakawandisa, kudya kwemono kupfupi kana mazuva ekutsanya pamwe haana kukodzera. Kudya kwenguva refu kunobatsira zvakanyanya kuchinja chimiro chako.
Iyo inonyanya kufarirwa uye inoshanda kwenguva refu-nzira yekudzora uremu ndeyekudya kweAmerica, protein-carbohydrate alternation, chikafu chevakadzi vane nhumbu, nzira yekudzikisa uremu yakagadzirwa naElena Malysheva, yakaderera-mafuta kudya.
Yenguva refu yekudya inoda
Nguva refu Kudya kweAmerica yakabatsira murudo rwevaAmerican kune hamburger nevamwe vamiririri vanodyiwa zvekukurumidza kudya. Vanachiremba uye vezvehutano kubva kuUnited States vakaridza mhere pamusoro petsika yepasi rose yevavo vekumba kwavo yekudya pazvinhu zvisina hutano uye zvine macalorie chikafu. Mitemo yakakosha yemaitiro eAmerican anosanganisira kuramba kudya kwemanheru kwapera 17:00 (maximum - 18:00). Saka kuti usati warara haukundwe nekunzwa kwakasimba kwazvo kwenzara, zvinokurudzirwa kuenda kunorara, kunyanya panguva yekutanga yekudya nguva, pasati papfuura 22:00. Kudya katatu pazuva kunofanirwa kuve nezvikafu zvine hutano (kunyanya, hove dzakaonda nenyama, michero isiri-starchy nemiriwo, mazai ehuku). Kurambidzwa kwakasimba kunoiswa pamafuta, vhiniga, doro, shuga uye chero chikafu mune nzvimbo yazvo. Izvo zvakakoshawo kudzikisa kudyiwa kwemunyu nezvinonhuwira, uye kana iwe uchizopedza nguva pfupi pane chikafu, unogona kuzviramba zvachose.
Kudya kwakajairika kwenguva refu ndiko nzira yeprotein-carbohydrate alternation (BUC)… Kana miviri yedu iine makabhohaidhiretsi shoma, inotanga kuonda, ndosaka masisitimu akawanda ekuderedza uremu akakurumbira. Asi nekusatora kwenguva refu kwemakhahydrates, matambudziko ehutano kana nyika yeplateau inogona kubuda (apo mamwe mapaundi anomira kuenda, uye iwe uchiri kuda kuderedza uremu). Kungori mamiriro kana iwe uchida kushandura zvakanyanya muviri wako, chikafu cheprotein-carbohydrate alternation chakakwana. Maererano nemitemo yayo, mapuroteni anofanira kukunda pane menyu kwemazuva maviri, uye pazuva rechitatu kune kuwedzera kwezvigadzirwa zvemakhahydrates mukudya. Nekuda kweizvozvo, muviri hauna nguva yekusangana nekushaikwa kwemakhahydrates uye inhibisa uremu. Zviri nani kuronga menyu sezvinotevera. Zuva rekutanga, idya kudya kwakadzikama, ndiko kuti, shandisa zvese carbohydrate uye mapuroteni zvigadzirwa zvine mwero. Zvinokurudzirwa kuti usapfuure kudyiwa kwekoriori kwezuva nezuva pamusoro pe1500 simba mayunitsi. Pazuva rechipiri nerechitatu, mapuroteni anofanira kusarudzwa, uye pazuva rechina rekudya, makabhohaidhiretsi anofanira kuwedzerwa kumenyu. Zvadaro zvakare "tinotamba" kwemazuva matatu nemapuroteni uye makhahydrates, shure kwaizvozvo tinodzokera kune yakatsanangurwa chirongwa (tinotanga nezuva rakaenzana). Kuti muviri ushande nemazvo, pamazuva eprotein zvinokurudzirwa kuti usarudze hove dzakaonda, hove dzegungwa, nyama yakaonda, mukaka uye zvigadzirwa zvemukaka zvine mafuta ane mwero, uye mumacarbohydrates - zviyo, michero, michero, miriwo. nemiti yakasiyana-siyana.
Vakadzi vanozivikanwa kuwedzera uremu panguva yekuzvitakura. Asi pane avhareji yekuwedzera kirogiramu paunenge uchitakura mwana. Kana mapaundi matsva akauya kwauri nokukurumidza, unoda kudya kwakakosha kwevakadzi vane pamuviri. Iyi nzira ichapa zvipenyu zveamai vane pamuviri uye mwana nezvikamu zvakakosha uye, panguva imwechete, kudzivirira mukadzi munzvimbo inofadza kubva pakuremera kwemuviri. Paunenge uchigadzira kudya panguva ino, zvakakosha kuderedza kushandiswa kwezvigadzirwa zveupfu (kunyanya kubva muupfu chena), ndiro uye zvinwiwa zvine shuga yakawedzerwa. Ehe, zvakakosha kusiya zvigadzirwa zvekudya zvinokurumidza uye zvakasiyana-siyana zvekudya "marara". Inokurudzirwa kuwedzera huwandu hweprotein ine utano muzvokudya; inofanira kucheneswa kubva mumukaka nemukaka wakaoma, hove uye nyama yakaonda.
Kana zvasvika kunzira dzekubikisa, izvi zvinogona kunge zviri kufashaira, kubheka, kubikira, kugocha kana kubika mupfunga. Asi frying food is best kudzivirirwa. Iwe unofanirwa kuderedza kushandiswa kwemunyu, munyu uye madhishi akaomeswa, chikafu chemumagaba; vanogona kukonzera puffiness uye kuwedzera uremu. Inokurudzirwa kudya zvakafanana 4-5 kanomwe pazuva muzvikamu zvine mwero. Usadye kwemaawa maviri anotevera usati waenda kunorara. Kudya kwemanheru kunenge kwakaderera-mafuta emukaka (somuenzaniso, cottage cheese mukambani yekefir kana ryazhenka).
Kuita kuti hunyanzvi hubatsire sezvinobvira iwe, teerera rairo inotevera kubva kune vanoona nezvehutano:
- zviri nani kudya chingwa chakaomeswa zvishoma, chinofanira kunge chisina munyu (chikafu), kubva paupfu hwakatsetseka kana rye, iro rezuva nezuva dhizaini haripfuuri 100-150 g;
- zvinobatsira kudya 200 ml yemasobho zuva rega rega (zvinodikanwa kuti vane hwaro hwemiriwo uye zvidiki zvinowedzerwa zvezviyo zvakasiyana siyana, mbatatisi, pasita, nezvimwewo);
- nyama nemidziyo dzakasiyana kubva pairi hazvifanirwe kudyiwa zvinopfuura 150 g pazuva (sarudzo yakanakisa ichave yakaonda nyama yemombe, huku, turkey, veal, tsuro fillet);
- hove dzakaonda (semuenzaniso, pike perch, navaga, cod) inobatsirawo kune vakadzi vane nhumbu, kusvika ku150 g pazuva;
- kana iwe uchishivirira mukaka nemukaka wakaoma zvakanaka, shandisa 150-200 g yezvigadzirwa zvakadaro pazuva (iyo inonyanya kukosha ndeye-fat-fat cottage cheese, kefir, yogati, mukaka wose, yoghurts pasina zvimwe zvinowedzera);
- unogona kudya mazai, 1-2 pcs. nezuva rimwe;
- kudya kwemazuva ese kwemafuta emiriwo - 15 g;
- kubva pamiriwo zvakakosha kudzikisira kushandiswa kwebhinzi, karoti, radishes, beet.
Yakakurumbira uye yakareba-nguva Kudya kwakagadzirwa naElena Malysheva… Pano, macalorie emukati ezvekudya zvezuva nezuva haafanire kupfuura mazana gumi nemaviri. Iwe unofanirwa kugadzira menyu kubva kurudyi mapuroteni, mafuta uye makabhohaidhiretsi, uku uchibvisa mafuta uye zvakakangwa chikafu, chikafu chinokurumidza uye zvimwe zvinokuvadza zvinobva mairi zvakanyanya. Kudya - kashanu pazuva (matatu makuru uye maviri madiki tudyo mukati). Kudya kwemangwanani kwakanaka neoatmeal, uye munyori wehunyanzvi anopa zano kudurura zviyo, uye kwete kufashaidza. Kugadzira iyo porridge kunyangwe inonaka uye ine hutano, unogona kuwedzera chero isiri-starchy michero (semuenzaniso, apuro) kana chitsama chemabriji kwairi. Yakadzika-mafuta kottage chizi kana isina yogati ndiyo zvakare sarudzo yakanaka yekudya kwako kwekutanga. Kudya kwemangwanani kunokurudzirwa panosvika 1200:8. Iwe unofanirwa kuve nekudya kwemasikati maawa gumi nemaviri kusvika gumi nematatu, kunyanya zvine mapuroteni. Semuenzaniso, unogona kubika hove kana nyama nemishonga. Zvinokurudzirwa kubika mapuroteni usingashandise mafuta uye mamwe mafuta. Kudya kwemanheru (iyo inokurudzirwa kurongedzwa 00-12 maawa asati arara, kana zvirinani pasati pasvika 13:2) inofanirwa kuve yakarongedzwa kubva kune yemuriwo saladhi uye yakaderera-ine mafuta emukaka chigadzirwa. Unogona zvakare kudya zai rimwe rehuku. Snack pane michero kana miriwo pakati pekudya.
Kana iwe uchida kudzikira uremu usina kunyanya kucheka chikafu chako, kwenguva refu kudya kwakaderera kwemafuta... Zvinodikanwa kuderedza kuvapo kwemafuta ezvikamu mukudya kusvika ku5-10% uye zviri nani kuatora kubva kune zvinomera. Zvikafu zvinorambidzwa zvakanyanya pakudya uku zvinosanganisira: nyama yenguruve, dhadha, mafuta emombe, akasiyana offal, soseji uye zvese zvigadzirwa zvesoseji, hove dzine mafuta (eel, herring, carp, mackerel, tuna, sardines, nezvimwewo), hove caviar, mukaka, nezvimwe. mukaka wakakora wakakora, mazai evha, soya, bhinzi, nzungu, chero chikafu uye zvinwiwa zvine shuga, uchi, jamu, doro, zvakakangwa uye zvine mafuta, zvigadzirwa zvekudya zvinokurumidza uye zvese zvakakwirira-calorie zvigadzirwa.
Uye kuti udye pane yakaderera-mafuta kudya iwe unoda zvinotevera zvikafu:
- nyama (yakakora nyama yemombe, nyama yakasviba, mutambo, huku);
- hove (pike, cod, perch, trout, flounder);
- zvigadzirwa zvekubheka zvakagadzirwa neupfu hwakakasharara;
- chero miriwo uye howa;
- muchero.
Kunwa mugove - yakachena mvura, isina kutapira tii nekofi, mishonga yemiti.
Paunenge uchigadzirira chikafu, unofanirwa kusarudza nzira nyoro yekugadzirisa (chero, kunze kwekutsvaira).
Yakareba Nguva Kudya Menyu
Kudya kweAmerica vhiki nevhiki
Muvhuro
Kudya kwemangwanani: rye kana chingwa chezviyo chakazara (1 slice); orenji kana apuro; Kofi yetii.
Kwekudya kwemasikati: kusvika ku 200 g yehove dzakabikwa kana dzakakangwa mugango rakaoma; 100 g ye celery inosaswa nejusi remoni.
Kudya kwemanheru: chimedu chenyama yakaonda yakabikwa mukambani yeanisi uye rimwe zai yolk (iyo huremu hwese hwechikamu haufanire kupfuurisa 100 g); Apple; chimedu chechingwa kana toast; girazi remukaka wakatsetseka.
Chipiri
Kudya kwemangwanani: toast toast; tii kana kofi; orenji.
Kwekudya kwemasikati: stewed sipinashi (200 g); chiropa chevhavha yakakangwa mugango rakaoma (130-150 g); 2 mbatatisi yakabikwa; tii / kofi isina shuga.
Kudya kwemanheru: isina-starchy yemiriwo saladhi, yakashongedzwa zvishoma nemafuta emiriwo; ham yakaderera-mafuta pane chimedu chechingwa; zai rakabikwa negirazi reiyo yogati.
Chitatu
Kudya kwemangwanani: chimedu chechingwa; orenji kana apuro; Kofi yetii.
Kwekudya kwemasikati: 200 g yenyama yakakangwa (bika mupani pasina kuwedzera mafuta); girazi redomasi muto; peya yetisi mashizha; mazambiringa kana imwe michero.
Kudya kwemanheru: yakabikwa huku mazai (1-2 pcs.); chimedu chechingwa; saladhi yemadomasi maviri; girazi re yogati; dhizeti, idya peya kana apuro.
China
Kudya kwemangwanani: chimedu chechingwa; orenji kana maapuro madiki maviri; tii / kofi isina shuga.
Kwekudya kwemasikati: yakatemwa chena kabichi (150 g) nejusi remonimu; nyama yakabikwa yehuku (200 g); Kofi yetii.
Kudya kwemanheru: mbiriso diki; ChiBulgaria pepper; 5-6 radishes; casserole ye50 g yakaderera-mafuta kottage chizi, iyo yolk yezai rimwe uye apuro diki; girazi remukaka wakaderera-mafuta.
Chishanu
Kudya kwemangwanani: chimedu chechingwa; orenji; tii / kofi isina zvinowedzera.
Kwekudya kwemasikati: chimedu chenyama yakabikwa (150 g); karoti yakakoswa (250 g); mbatata yakabikwa muunifomu; tii / kofi isina shuga.
Kudya kwemanheru: mazai akachekwa kubva mazai maviri (bika mune yakaoma pani pani); saladi yemadomasi, miriwo uye hanyanisi; Apple.
Mugovera
Kudya kwemangwanani: chimedu chechingwa; orenji kana apuro; Kofi yetii.
Kwekudya kwemasikati: chikamu chehove yakabikwa (kusvika 200 g); chimedu chechingwa; anenge 150 g yeasina-starchy yemiriwo saladhi, yakasaswa nemuto wemonimu; tii / kofi isina zvinowedzera.
Kudya kwemanheru: nyama yemombe yakabikwa nehorseradish (150 g); lettuce mashizha; apuro uye girazi remukaka une mafuta mashoma.
Svondo
Kudya kwemangwanani: mbiriso isina zvinowedzerwa; Apple; Kofi yetii.
Kwekudya kwemasikati: huku yakabikwa (200 g); 100 g yemupunga porridge; lettuce mashizha ane ndimu muto; Apple; 200-250 ml yemukaka wakaderera wemafuta.
Kudya kwemanheru: yogati yakaderera-mafuta (girazi); akati wandei akaonda cutlets; chimedu chechingwa uye apuro diki.
Kudya kwevhiki nevhiki kweprotein-carbohydrate kuchinjanisa chikafu
Zuva 1 (rakaringana)
Kudya kwemangwanani: oatmeal (bika mumvura) nemichero; girazi kefir.
Kwekudya kwemasikati: buckwheat kana mbatatisi yakashambadza; chimedu chehove dzakabikwa.
Kudya kwemanheru: yakaderera-mafuta kottage chizi ine apuro rakatemwa; kapu yetii isina zvinowedzera.
Usiku: unogona kunwa girazi kefir.
Zuva 2 (protein)
Kudya kwemangwanani: zai rakaomeswa; chimedu chezasi-mafuta chizi; Kofi yetii.
Kwekudya kwemasikati: chidimbu chehuku yakakangwa yehuku nefisi.
Kudya kwemanheru: hove dzakabikwa uye kabichi saladhi; tii.
Zuva 3 (protein)
Kudya kwemangwanani: kottage chizi yakarungwa nekefir.
Kwekudya kwemasikati: akati wandei enyama nyama nyama uye isina-starchy yemuriwo saladhi.
Kudya kwemanheru: stew (turkey nyama nemiriwo); kapu yetii.
Zuva rechina (makabhohaidhiretsi)
Kudya kwemangwanani: croissant; bhanana; tii kana kofi.
Kwekudya kwemasikati: mbiya yeborscht isina kukangwa; chimedu chechingwa chezviyo chakazara; kapu yetii uye, kana zvichidikanwa, zvihwitsi kana kabheji yechokoreti yakasviba.
Kudya kwemanheru: mupunga wakabikwa; mamwe magaka; girazi remuzambiringa mazambiringa.
Zuva 5 (protein)
Kudya kwemangwanani: yakaderera-mafuta kottage chizi casserole; Kofi yetii.
Kwekudya kwemasikati: hove yehove (kubika kana kubheka); shredded chena kabichi.
Kudya kwemanheru: nyama yakakangwa uye mukombe weiyo rosehip muto.
Zuva 6 (protein)
Kudya kwemangwanani: omelet (shandisa mazai maviri ehuku, kubika mugango rakaoma); kofi Tea.
Kwekudya kwemasikati: yakabikwa turkey; tomato uye cucumber saladi.
Kudya kwemanheru: hove dzinoonda kana nyama cutlets; karoti netii.
Zuva rechina (makabhohaidhiretsi)
Kudya kwemangwanani: muesli isina zvinowedzera. tii kana kofi.
Kwekudya kwemasikati: mbiya yemuto wehove uye chimedu chechingwa; mbatatisi yakabikwa uye nyama yakaonda cutlet; mapuniki mashoma esaradhi (isina-starchy miriwo uye mahebhu).
Kudya kwemanheru: 2-3 makabheji roll uye tii.
Muenzaniso wekudya kwekudya kwevakadzi vane nhumbu
Chekutanga trimester
Kudya kwemangwanani: chikamu chemuesli chakapfeka yogati; ichangobva kusvinwa peya muto.
Snack: chingwa chezviyo chakazara nechidimbu chesalmoni; kapu yetii.
Kwekudya kwemasikati: mbiya yemuto wehowa; chena kabichi muchimiro chesaladi; kapu yemakwenzi decoction.
Manheru masikati (chidimbu chechingwa nechizi.
Kudya kwemanheru: risotto yemiriwo uye makarotsi akachekwa; girazi kefir.
Chechipiri trimester
Kudya kwemangwanani: oatmeal, iyo inogona kubikwa mumukaka, neapuro; chamomile tii.
Snack: chitsama chemaarumondi uye maprimu mashoma.
Kwekudya kwemasikati: sadza renyemba; saladhi kubva kugungwa kana imwe kabichi; girazi rekranberry muto.
Kudya kwemasikati: chimedu chechingwa nehove; tii.
Kudya kwemanheru: omelet kubva kune mashoma mazai ehuku uye howa; girazi re yogati yechisikigo.
Chechitatu trimester
Kudya kwemangwanani: mapancake mashoma necottage cheese; girazi re yogati.
Snack: sangweji (yakazara zviyo chingwa uye chizi); tii.
Kwekudya kwemasikati: mbiya yehove hodgepodge; saladhi (tuna mune yayo muto uye mishonga); rosehip muto.
Manheru snack: cheesecake uye tii.
Kudya kwemanheru: hove yakabikwa uye 2 tbsp. l. mupunga; mukaka wakabikwa wakabikwa kana kefir (girazi).
Muenzaniso wekudya kwevhiki nevhiki kwekudya kwaElena Malysheva
Day 1
Kudya kwemangwanani: 200 buckwheat porridge; zai rimwe rakabikwa; karoti saladhi (100 g), yakasaswa nemafuta emiriwo; svikiro apuro.
Kudya kwemangwanani kwechipiri: casserole ye120-130 g yemafuta epasi cottage chizi uye 20 g ye semolina.
Kwekudya kwemasikati: soufflé kubva kune yakaonda nyama yemombe (kusvika 100 g) uye mapuroteni emazai maviri ehuku; konifurawa (200-250 g); rosehip muto.
Snack: grapefruit kana orenji.
Kudya kwemanheru: kabichi yakabikwa ne zucchini (huremu hwese hwedhishi 200 g); apple yakabikwa neuchi nesinamoni.
Usati waenda kunorara: 200 ml yepasi-mafuta kefir.
Day 2
Kudya kwemangwanani: oatmeal (200 g yakagadzirira-kugadzirwa) pamwe nekuwedzera kwepuniki yechero ma berries; skim mukaka (girazi).
Kudya kwemangwanani kwechipiri: 250 g yebeetroot saladhi ine prunes uye 1 tsp. mafuta ekubikisa; chingwa chingwa
Kwekudya kwemasikati: mupunga nemiriwo pilaf (150 g); chimedu chehadzi yehuku yakabikwa (70-80 g); kabichi saladhi (100 g), yakarungwa nemadonhwe mashoma emafuta emiriwo; tomato. Mushure memaminitsi makumi maviri mushure mekudya kwemasikati, zvinokurudzirwa kunwa rosehip muto.
Snack: yakaderera-mafuta kottage chizi (100 g); yoghurt yepanyama isina zvinowedzera (100 ml).
Kudya kwemanheru: hove yehove (kusvika ku100 g); 1-2 yakabikwa mazai machena uye 200 g yenyuchi dzakabikwa dzakabikwa.
Usati warara: girazi kefir (sarudza isina mafuta kana 1%).
Day 3
Kudya kwemangwanani: a steam omelet ine mazai machena uye mukaka une mafuta mashoma; karoti uye apple salad; tii.
Kudya kwemangwanani kwechipiri: green apple.
Kwekudya kwemasikati: 150 g muto wemuriwo (unogona kushandisa chero miriwo kusara kwemapatatisi); huku yakabikwa uye bhinzi yakabikwa isina mafuta (100 g imwe neimwe).
Snack: 100 g yechena kabichi; karoti kadiki nehafu yeapuro (unogona kugadzira saradhi kubva pazvinhu izvi).
Kudya kwemanheru: yakaderera-mafuta curd (150 g).
Usati warara: yakaderera mafuta kefir (200 ml).
Day 4
Kudya kwemangwanani: 50 g yenyama yemombe, hwemvura kana yakabikwa; pizi dzakasvibirira (100 g) uye peya yebran crisps.
Kudya kwemangwanani kwechipiri: vinaigrette (150 g) uye 1-2 zvingwa.
Kwekudya kwemasikati: 100-120 g yekabichi yakabikwa; 40 g makarotsi akachekwa; hove yakabikwa yakabikwa (100 g); inwa rosehip muto zvishoma gare gare.
Snack: iri pakati nepakati green green apple.
Kudya kwemanheru: casserole ye100 g yekottage chizi yemafuta mashoma, protein yezai rimwe, 20 g yemakaroti uye teaspoon yemuto wakasviba; kapu yetii.
Usati warara: girazi remafuta asina mafuta kefir.
Day 5
Kudya kwemangwanani: 3-4 tbsp. l. oatmeal yakabikwa ne100 ml yemukaka, ine 30 g yemichero yakaomeswa.
Kudya kwemangwanani kwechipiri: squash puree (200 g) uye 100 g yeiii (bika isina mafuta).
Kudya kwemasikati: 100 g yehove dzakabikwa kana dzakabikwa; 200 g yemiriwo (iwe unogona kushandisa 1 kiyipuni yemafuta ezuva kana uchibika); muhafu yeawa - mukombe weiyo rosehip muto.
Snack: 70 g yemupunga porridge; madomasi kana mashoma emakango mashoma.
Kudya kwemanheru: yakaderera-mafuta kottage chizi (150 g).
Usati waenda kunorara: 200 ml yemafuta mashoma kefir.
Day 6
Kudya kwemangwanani: zai rakaomeswa; pizi nyoro (50 g); 30 g yechizi ine hushoma hwemafuta zvemukati; kapu yetii.
Kudya kwemangwanani kwechipiri: mbatata yakabikwa; sauerkraut (100 g) negirini hanyanisi.
Kwekudya kwemasikati: pizi muto usina kukangwa (150 g); chimedu chehuku yefillet (100 g); zucchini yakabikwa nekarotsi (150 g); maviri chingwa chingwa.
Snack: 200 g yeasina-starchy yemiriwo saladhi ine chipunu chemuto wakasviba.
Kudya kwemanheru: yakabikwa kolifulawa (200 g) uye 50 g yakaderera-mafuta kottage chizi.
Usati warara: yakaderera-mafuta yakakora mukaka chinwiwa (200 ml).
Day 7
Kudya kwemangwanani: 200 g yepariji yebhari; apuro uye karoti saladhi (2 tbsp. l.).
Kudya kwemangwanani kwechipiri: orenji uye isina kutapira tii.
Kwekudya kwemasikati: kabichi yakabikwa (200 g); kadiki apple.
Snack: 100 g yakaderera-mafuta kottage chizi.
Kudya kwemanheru: chidimbu chehove yakaonda hove (90 g); mazai machena machena akabikwa; bhinzi yakabikwa (150 g).
Usati waenda kunorara: girazi remafuta mashoma-kefir.
chitsamba… Mazuva ezvekudya, kana zvichidikanwa, anogona kuchinjaniswa.
Muenzaniso wekudya kwezuva nezuva kwemafuta mashoma
Kudya kwemangwanani: mazai ehuku maviri akabikwa; hafu yemuzambiringa kana apuro; isina kuiswa girini tii.
Kudya kwemangwanani kwechipiri: michero saladhi ine chitsama chemazambiringa akaomeswa; ichangobva kusvinwa muto wemaapuro.
Kwekudya kwemasikati: saradhi yemadomasi nemakwenzi; chingwa chezviyo chakazara necottage cheese; unsweetened tii.
Kudya kwemanheru: nyama yakabikwa kana hove dzehove; muto wemuriwo usina kuibva; mutsva wemagaka kana madomasi.
Kudya kwenguva refu zvinopesana
Zvipingamupinyi zvakajairika zvekuomerera kune kwenguva refu zvekudya zviri kuwedzera kwechirwere chisingaperi, hudiki uye kukwegura, nhumbu (kunze kwekudya kwakakosha) uye lactation.
Kubatsira kweKureba Kudya
- Kudya kwenguva refu kunogona kubatsira kuchinja tsika dzekudya dzakaita kuti uwedzere kufuta. Izvi zvinokutendera iwe kuti uchengete muviri wako mumapuremu matsva mune ramangwana.
- Izvo zvakatemerwa zvekudya-zvekudya zvinokutendera iwe kuti udye zvine moyo, zvinonaka uye zvakasiyana zvakasiyana.
- Mune akawanda marudzi ezvikafu zvenguva refu, zvidimbu zvidimbu zvinokurudzirwa, izvo zvinobatsira kudzivirira nzara dzakanyanya uye zvinobatsira kukurumidza metabolism.
- Iyo yekudya menyu yakaenzana uye nekudaro haizotungamira mukukanganisa mukushanda kwemuviri.
- Kurera huremu kunoitika mushe, izvo zvinotsigirwa nevezvehutano uye vanachiremba.
- Mhando dzakasiyana dzerudzi rwerefu-kurema kurasikirwa dzinokutendera iwe kusarudza iyo yakakunakira iwe.
Kukanganisa kwekudya kwenguva refu
- Yenguva refu-kurema kurasikirwa hakuna zvataurwa zvisina kunaka, kana tichitaura nezve kugara zvakanaka uye hutano. Asi zvakakosha kufunga nezvekuti kune yakakosha uremu iwe uchafanirwa kuve nemoyo murefu kwenguva yakareba uye pamwe ungatorezve tsika dzakawanda dzekudya zvachose.
- Pakudya kwenguva refu, huremu hunoderedzwa zvishoma. Kana iwe uchida kuona mhedzisiro yekuedza kwako "mangwana chete", maitiro aya haana kugadzirirwa izvo.
Kudzokorora kudya kwenguva refu
Kana hutano hwako uye hutano hwakanaka huripo, asi iwe uchiri nehuremu hwakawandisa, unogona kuenda pakudya kwenguva refu chero nguva.