Mukati
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1200 Kcal.
Kune akawanda madhayeti anovimbisa nekukurumidza zvakanyanya kurasikirwa uremu, uye kazhinji zvavanofungidzira ndezvechokwadi. Mumazuva 7-10 chete, huwandu hwakaenzana hwehuremu hunogona "kubhururuka" kubva mumuviri. Asi, maiwe, mushure mekurema kwakanyanya kwekurema, makirogiramu akarasika anowanzo dzoka nekukurumidza. Uye hazvina kusara kuti ivo vachadzoka ne "shamwari" zvakare.
Nutritionists vanokurudzira kuteerera kune kwenguva refu kudya. Kunyangwe zvichizotora nguva yakareba kuti vadzikire uremu, mhedzisiro yacho ichave inogara kwenguva refu. Uye zvakanyanya kukosha, kurasikirwa nehuremu pakudya kwenguva yakareba makosi kwakachengeteka zvakanyanya kune hutano hwako.
Yekureba-kwenguva yekudya zvinodiwa
Popular Kudya kwenguva refu kweCzech chikafu Horvat… Unogona kunamatira pazviri zvakanyanya sezvaunoda, uchidzokorora menyu kakawanda vhiki rega rega, izvo zvinogara zvakafanana. Unyanzvi uhwu hunosanganisira kudya kashanu pazuva muzvikamu zvine mwero. Zvigadzirwa zvinofanirwa kunge zvine hutano uye zvisina mafuta. Nyama yakaonda, miriwo, michero uye michero (zviri nani kusarudza isina-starchy), yakaderera-mafuta emukaka uye yakaviriswa zvigadzirwa zvemukaka, majusi achangobva kusvinwa, mazai ehuku anokudzwa. Nezve nzira dzekubika, chero chinhu kunze kwekukangwa nemafuta chinotenderwa pakudya uku. Chinogona kudyiwa chiri mbishi hachifanirwe kupiswa zvachose. Zvakakosha kupa muviri muviri nekunwa kwakawanda. Kofi netii zvakare zvinobvumidzwa. Horvath haikurudzire kuwedzera shuga kana mamwe ma-calorie sweeteners kwavari, asi mugadziri wekudya haana chaanopikisa shuga inotsiva (kunyanya, xylitol). Zvakakosha kuziva kuti vanachiremba vazhinji uye vezvekudya havatsigire kushandiswa kwemhando iyi yekuwedzera. Pano sarudzo ndeyako. Kana iwe uchida chaizvo chimwe chinhu chinotapira, inwa tii kana kofi ine sweetener kamwe kana kaviri pazuva, asi zviri nani uzvijaire zvinwiwa zvisina chinhu. Sezvo mutemo, muvhiki imwe yezvokudya zveCroatia, 2-3 kg yehuremu inopedzwa.
Zvinoenderana nemitemo yezvose izvi nekumwe kudya kwenguva refu, zvinonyanya kudiwa kutamba mitambo. Kazhinji, vanhu vanoda kurasikirwa nemakirogiramu akawanda vanoenda kunzira dzemazuva mazhinji. Kana iwe ukasachengeta muviri uri muchimiro chakanakira chiitiko chemuviri, saka mhasuru flabbiness haigone kudzivirirwa Kana iwe usina nguva kana mukana wekushanyira nzvimbo yekurovedza muviri, edza zvirinani kuti uzvipe iwe pachako nemasaini ekurovedza muviri, mauri iwe unoshanda kunze kwedambudziko rakanyanya nzvimbo dzemuviri.
Imwe nzira inoshanda yekudzikisa ndeye yakaderera-koriori kudya kwenguva refu… Mitemo yayo inogona kuteverwa kusvika kumwedzi mumwe chete. Iwe unogona kunyora chikafu iwe pachako, kana iwe unogona kushandisa menyu pazasi. Chinhu chikuru ndechekuti iyo calorie bar haina kuwira pasi pezviyero zana nemazana maviri pazuva. Semutemo, makirogiramu 1200-1,5 asina basa anoenda, uye ndiwo maitiro ekudzikira uremu hwemuviri ayo mazhinji ezvehutano anofunga asina kukuvadza kuhutano. Kurasikirwa kwakadai kunogona kuitika pamwe nekudya kwe2 (uye kunyangwe 1300) macalorie. Paunenge uchironga chikafu chako, ramba uchifunga zvako zvinangwa. Usafe nenzara. Edza kudya zvidimbu uye zvinogara zvakasiyana. Saka kuti muviri usatya, unofanirwa kugamuchira zvese zvinodiwa (mapuroteni, makabhohaidhiretsi, mafuta akakodzera, yakaoma yemamineral salts uye mavitamini).
Mune ese akasiana ezvikafu zvenguva refu, zvinokurudzirwa kudzora kunwa kwemunyu, asi zvirokwazvo hazvina basa kuti uzvibvise zvachose kubva kumenyu kwenguva yakareba zvakadaro. Iyi tsika inogona kutotyisa kune muviri pane kuisa salting chikafu.
Imwe nzira yakakurumbira yekudzikisa uremu ndeye Kudya kwenguva refu kwaDr. Bormental… Nheyo yayo huru ndeyekuverenga macalorie ezuva nezuva, inofanirwa kunge iri muhuwandu hwe1000-1200 mayunitsi. Munyori wezvokudya haatauri zvirambidzo zvakasimba. Kana iwe uchida keke kana imwe yakakwira-calori inonaka, idye, asi iva nechokwadi chekubvisa mayunitsi emagetsi kubva kune yakazara yakajairwa. Ehe, chikamu chikuru chekudya chinofanira kuumbwa neane hutano chikafu chikafu, zvikasadaro zvichave zvisingagoneke kupa muviri zvinhu zvese zvinodiwa. Chikafu chekudya paBormental chikafu chinoreva kudya kushoma mana pazuva. Unogona kudya kakawanda. Nguva pakati pekudya haifaniri kudarika maawa matatu kusvika mana. Zvakanaka, kana iwe ukadya 30% yekoriori yezuva nezuva kwekudya chamangwanani, kwekudya - kusvika ku10, masikati - kusvika ku40, kudya kwemanheru - kusvika ku20, kudya kwechipiri - kusvika ku10. Edza kuderedza kuwanda kwekusvuta, zvakakangwa munyu, zvakakanyiwa, chikafu chine mafuta mukudya kwako, zvihwitsi, pasta kubva kumagiredhi epamusoro egorosi, confectionery zvigadzirwa. Zvinokurudzirwa kuti imwe sevhisi inorema anenge 200 g. Idya zvishoma nezvishoma. Nguva yakakwana ihafu yeawa. Iwe unofanirwa kusimuka kubva patafura zviri nyore, uye kwete nekunzwa kwe "dombo" mudumbu. Kufarirwa kunofanira kupiwa kune nzira dzekubika dzakadai sekubika, kubika, kubika, kubika. Zvakakodzera kuramba zvachose kunwa doro panguva yeBormental diet (uye dzimwe sarudzo dzekudya kwenguva refu). Kune avo vane basa rinosanganisira kuita basa rekuita muviri, kana vatambi vanofarira, zvinokurudzirwa kuwedzera nezve 200 mamwe makorikori kune zuva rega rega calorie chikumbaridzo. Sezvakacherechedzwa nevanhu vakasangana nekudya kweBormental pavari, mumazuva manomwe, 7 kusvika ku2 makirogiramu akawedzera kazhinji anotsvedza. Iwe unogona kunamatira kune kudya kwenguva yakareba sezvaunoda, kana, zvechokwadi, iwe unonzwa zvakanaka.
Kroatia kudya kwevhiki imwe
Muvhuro
Kudya kwemangwanani: yai rakabikwa; chimedu chechingwa chakaomeswa chinorema kusvika ku30 g; Kofi yetii.
Snack: hafu yeapuro.
Zvokudya zvemasikati: inenge 130 g ye nyama yakaonda fillet; yakabikwa mbatatisi (100 g); chikamu chiduku chesaladhi yemiriwo isina-starchy; kofi Tea.
Masikati snack: chero muchero (100 g).
Kudya kwemanheru: nyama yakaonda kana nyama yakaonda (80 g); zai, yakabikwa kana yakakangwa pasina mafuta; muriwo mutsva; mafuta (10 g); ichangobva kusvinwa muto (girazi).
Chipiri
Kudya kwemangwanani: croutons; tii kana kofi.
Snack: maviri emakarotsi akabikwa.
Zvokudya zvemasikati: 50 g yemombe yakabikwa; yakabikwa kana yakabikwa pakati mbatatisi; 2-3 zvimedu zvevise.
Masikati snack: kofi kana tii ine yakawedzera mukaka.
Kudya kwemanheru: yakabikwa hove fillet (150 g) uye mashizha epinashi.
Chitatu
Kudya kwemangwanani: chingwa; chimedu cheonda ham; tii kana kofi.
Snack: hafu yemuzambiringa.
Kwekudya kwemasikati: 150 g yenyama yakabikwa yakaonda; mbatata yakabikwa nemakaroti (200 g).
Masikati snack: 200 ml yemadomasi muto.
Kudya kwemanheru: yakabikwa mbatatisi (100 g), yakasaswa ne50 g yeiyo yakaderera-mafuta curd.
China
Kudya kwemangwanani: zvidimbu zvidiki zveyakaomeswa kana kugadzirwa chizi (hapana zvinowedzera); chingwa; tii kana kofi.
Snack: orenji.
Kwekudya kwemasikati: yakabikwa kana yakabikwa huku yekucheka (kusvika ku150 g) uye mbatatisi yakabikwa uye mashoma machuchi.
Manheru masikati: apuro diki.
Kudya kwemanheru: omelet, pakugadzirira kwatinoshandisa mazai maviri uye 30 g yeah ham (fry isina mafuta); nyanya; girazi remuto.
Chishanu
Kudya kwemangwanani: yakaderera-mafuta kottage chizi (100 g); crouton; kapu yetii kana kofi.
Snack: hafu yechibereko chero chipi zvacho kana chitsama chemabriji.
Kwekudya kwemasikati: mbatatisi yakabikwa uye 100-150 g yenyama yakabikwa yakabikwa; compote.
Masikati snack: yakaderera-mafuta kefir (girazi).
Kudya kwemanheru: yemiriwo isiri-starchy saladi; muto kubva muchero kana muriwo waunosarudza (200 ml).
Mugovera
Kudya kwemangwanani: maapuro maviri kana zvidimbu zvemavise.
Snack: mbishi karoti saladhi (200 g).
Zvokudya zvemasikati: 100 g yevheji yakabikwa uye mbatatisi yakafanana yakabikwa; 1-2 tbsp. l. kabichi saladi.
Masikati snack: grated radish (anenge 50 g).
Kudya kwemanheru: howa wakabikwa kana wakabikwa (100 g); yakabikwa zai uye mashoma magaka matsva.
Svondo
Kudya kwemangwanani: croutons; yakaderera-mafuta cottage cheese (50 g); Kofi yetii.
Snack: yakaderera-mafuta mukaka (girazi).
Zvokudya zvemasikati: 150 g yenguruve, yakakangwa mune pani yakaoma kana yakabikwa; yakabikwa mbatatisi; gaka kana mumwe muriwo usina sitachi.
Masikati masikati: bhinzi yakabikwa (200 g); tii kana kofi, iyo inobvumidzwa kuwedzera kusvika ku100 ml yemukaka.
Kudya kwemanheru: girazi remafuta mashoma-kefir uye low-calori makuki (1 pc.).
Kudya kwakaderera-koriori kwemwedzi
Mamwe mamenu A uye B rimwe nerimwe zuva
Menyu A yevhiki yekutanga
Kudya kwemangwanani: nyungunusa puniipuni yeuchi chaihwo mugirazi remukaka unodziya wakakora uye unwe crouton imwe nechinwiwa ichi.
Kudya kwemangwanani kwechipiri: kapu yetii ine zvidimbu zviviri zvechingwa nhema kana che rye, zvakatetepa zvine ruomba uye zvakasaswa nemishonga.
Kwekudya kwemasikati: muto wemuriwo usina kukangwa; chidimbu chemombe yakabikwa yakabikwa; 2 yakabikwa mbatatisi yepakati; chibereko.
Masikati masikati: madomasi kana girazi redomasi muto; crouton.
Kudya kwemanheru: chimedu che rye kana chingwa nhema nebhata neparsley; yakaderera-mafuta kefir.
Menyu Muvhiki yekutanga
Kudya kwemangwanani: kofi / tii nechidimbu chechingwa nhema chakasaswa nemishonga.
Kudya kwemangwanani kwechipiri: bagel diki rakaomeswa kana crouton wenguva dzose; radish mashoma; yakaderera-mafuta kefir (200 ml).
Kwekudya kwemasikati: chimedu chehove yakabikwa, yakarungwa nehhashi; 2-3 yakabikwa kana yakabikwa mbatatisi nemishonga, yakadonhedzwa zvishoma nemafuta emuorivhi.
Kudya kwemasikati: chidimbu chiduku chebhisikiti kana makuki; jisi yemichero (girazi).
Kudya kwemanheru: girazi remukaka uye chimedu chechingwa; kana iwe uchida chimwe chinhu chinotapira, unogona kudya halva shoma pane hupfu.
Menyu A yevhiki rechipiri
Kudya kwemangwanani: chingwa chezviyo chakazara; muto kubva pamichero kana miriwo (250 ml).
Kudya kwemangwanani kwechipiri: zvidimbu zviviri zvechingwa chitema nechidimbu che feta feta uye mukombe wetii / kofi.
Kwekudya kwemasikati: 2 madiki akaonda huku cutlets (kunyanya yakabikwa) karoti yakakangwa; girazi rejelly.
Kudya kwemasikati: michero kana bhisikiti; Kofi yetii.
Kudya kwemanheru: girazi kefir uye bundu rechingwa nejamu.
Menyu Muvhiki yechipiri
Kudya kwemangwanani: chimedu chechingwa che rye neuchi; tii / kofi nemukaka.
Kudya kwemangwanani kwechipiri: madiki masangweji (2 pcs.) Yechingwa chitema, nyama yakasviba, matomatisi zvidimbu.
Kwekudya kwemasikati: chikamu cheborscht tsvuku (zvirinani kubikwa pasina kukangwa); yai yakabikwa, chidimbu chehove yakabikwa; mbatata yakabikwa; lettuce mashizha.
Masikati snack: girazi kefir uye rye crouton.
Kudya kwemanheru: mashoma radishes; 30-40 g isina kuvharwa chezi; kapu yetii.
Menyu A yevhiki rechitatu
Kudya kwemangwanani: chimedu chechingwa chisvinu chine huchi kana jamu; kofi Tea.
Kudya kwemangwanani kwechipiri: yakabikwa huku yezai kana yakakangwa isina bota; radish; chingwa nhema uye girazi remafuta mashoma-kefir.
Kwekudya kwemasikati: steak (fry it mune yakaoma pani pani); sipinachi saladhi uye shoma shoma yakaderera-mafuta muto wakasviba; girazi remuto.
Masikati masikati: apple; chingwa chezviyo chose.
Kudya kwemanheru: mashoma ematafura epasi-emafuta cottage chizi; chimedu chechingwa che rye; girazi remukaka wakakora kana wakaderera mafuta.
Menyu Muvhiki rechitatu
Kudya kwemangwanani: girazi remukaka rine croutons neuchi.
Kudya kwemangwanani kwechipiri: 2 madiki masangweji eraya kana chingwa nhema uye nyama yakakora kana nyama; 2 madomasi; kapu yetii / kofi.
Kwekudya kwemasikati: mupunga une stewed howa uye girazi remuto wakaderera-mafuta; 1-2 maapuro madiki akabikwa.
Masikati masikati: bhanana kana bhisikiti; Kofi yetii.
Kudya kwemanheru: chimedu chechingwa che rye nechidimbu chevhavha; apuro netii.
Menyu A yevhiki rechina
Kudya kwemangwanani: chingwa chouchi uye mukombe weti kana kofi.
Kudya kwemangwanani kwechipiri: 2 sandwiches ine chingwa che rye, yakatetepa kafuta uye chizi isina mafuta; Apple.
Kwekudya kwemasikati: huku yehuku yakabikwa mukambani yemiriwo; mbatata yakasviba isina mafuta (2 mashupuni) kana mbatatisi yakabikwa; lettuce mashizha; girazi rejelly.
Manheru snack: karoti muto nechidimbu chebhisikiti.
Kudya kwemanheru: chingwa chechingwa kana maspuni akati wandei e curd; yakaderera-mafuta kefir.
Menyu Muvhiki yechina
Kudya kwemangwanani: chingwa che rye, chakazorwa mafuta nefuta mutete; girazi remukaka wakaderera-mafuta.
Kudya kwemangwanani kwechipiri: yakabikwa huku zai (1-2 pcs.); diki bagel; tii uye apuro.
Kwekudya kwemasikati: mapuni maviri emabhinzi, akadyiwa nemadomasi muto; kapu yemafuta epasi ane mafuta mashoma; 2 madiki mbatatisi yakabikwa nemishonga; apuro.
Masikati masikati snackers: crackers; kapu yekofi / tii.
Kudya kwemanheru: 2 zvimedu zvitete zvechingwa rye, zvakapararira nechiropa-chiropa pâté; maviri radishes.
chitsamba… Sarudza zvakasiyana-siyana zvemichero nemiriwo zvinogadzirwa zvichienderana nemwaka.
Muenzaniso wekudya kweiyo Bormental kudya kwezuva rimwe
Kudya kwemangwanani (300-350 macalorie): 100 g yebhakkwheat kana mupunga porridge (yakagadzirira-kurema uremu); nyama yakabikwa yakasviba (inenge 80 g); 100 g yakaderera-mafuta yakakora neuchi kana jam (1 tsp); chimedu chakatetepa cheki yakaoma inorema chaizvo 10 g; Kofi yetii.
Snack (inosvika 150 macalorie): 150 g yakaonda muto / kabichi sosi isina kukangwa kana kapu yetii / kofi ine 1-2 madiki maruva.
Kudya kwemasikati (400-450 macalorie): hove yakabikwa (150-200 g) uye huwandu hwakaenzana hwemiriwo mbishi kana yakabikwa isina mafuta; girazi re compote kana jelly.
Kudya kwemanheru (anenge mazana maviri macalorie): 200 g saladhi yemiriwo mitsva isina starchy uye hove dzegungwa; kapu yetii uye bhawa rechokoreti yakasviba.
Kwechipiri kudya kwemanheru (kusvika zana macalorie): yakaderera-mafuta kefir (100 ml) nechingwa chezviyo chakazara.
Contraindications kune kudya kwenguva refu
Kudya kwenguva refu kune zvishoma zvinopesana. Asi zvakadaro, pasina kubvunza nyanzvi inokwanisa, vanhu vari pasi pegumi nemasere uye mushure memakore makumi matanhatu ekuberekwa havafanirwe kugara pairi, vakadzi vari munzvimbo inonakidza uye panguva yekuyamwisa, vaine matambudziko epfungwa (kunyanya achiperekedzwa nedambudziko rekudya), nekuwedzera kwezvirwere zvisingaperi. , nezvirwere zvakanyanya chero mhando.
Kudya Kudya
- Kudya kwenguva refu kunouya mune dzakasiyana sarudzo, saka unogona nyore nyore kudya kwakakodzera kunoenderana nehupenyu hwako.
- Nemenyu yakanyatsogadzirwa, muviri hauzowani kushomeka kwezvinovaka muviri uye, pamusoro pekudzikisa uremu, ichavandudzawo hutano hwayo.
- Kudya kwenguva refu hakutapudzise mashandiro, hakuite kuti unzwe nzara, uye kunopa kudzikama kuonda.
- Kutenda kune chidimbu chikafu chinosimudzirwa nedhayeti, mudumbu wakaderedzwa muvhoriyamu, izvo zvinoita kuti zvive nyore kudzivirira kunyanyisa mune ramangwana, kuitira kuti zvive nyore kuchengetedza mhedzisiro yakawanikwa zvakare.
- Zvakakosha kucherechedza mabhonasi akadaro ekuomerera kune kwenguva yakareba kudya: kudya kwakajairwa, metabolism inowedzerwa, muviri unoshambidzwa nenzira yechisikigo.
Kukanganisa kwekudya
- Ehe, kurasikirwa kwehuremu hazviitike pamheni yemheni. Kuti uwane mitezo inooneka, unofanirwa kudzora kudya uye shanda pauri kwenguva yakareba. Uye zvichiri kuda kurovedzwa kwesimba uye shanduko mune dzakawanda tsika dzekudya.
- Ivo avo vanofanirwa kutaura zvakanaka kune yakati wandei makirogiramu vanoda kushivirira nechikonzero chekuti dzimwe nguva huremu hunodhura masvondo maviri. Aya maitiro akajairika anowanzoitika mushure mekunge munhu atoburitsa huremu hwakawandisa. Mune ino kesi, iwe unongofanirwa kumirira iyo kunze. Chokwadi iwe uchakurumidza kufara nekuwedzera kurasikirwa nekurema.
- Kuverenga macalorie kunokurudzirwa pane chikafu. Vazhinji vanoodzwa moyo nekudikanwa kwekugara vachipima chikafu uye kuverenga iyo yakadyiwa magetsi mayuniti.
Kudzorerazve
Kudya kwenguva refu kunogona kushandurwa chero nguva, misiyano yayo yese yakaenzana mukudya uye haireve kurambidzwa kwakasimba.