Mukutsvaga mafomu akakodzera, vasikana vakagadzirira kuenda kune hurefu hukuru: somuenzaniso, enda pakudya kwakasimba. Asi vanhu vazhinji vanokanganwa kuti mutsara wokuti "muhondo, nzira dzose dzakanaka" dzakakodzera kugadzira bhizinesi rebhizimisi, asi kwete kuderedza uremu! Zvimwe zvekudya zvakakurumbira zvinogona kukuvadza zvakanyanya hutano hwako. Iyo yakakurumbira yeMoscow nutritionist Lidiya Ionova akaudza Zuva reMukadzi pamusoro peizvi.
Protein Diet Inogona Kukuvadza Utano
Imwe yezvokudya zvakakurumbira ndeyeprotein. Yakagadzirwa nachiremba weAmerica Robert Atkins. Pakati pevateveri vekudya kweAtkins pane nyeredzi dzakadai saJennifer Aniston, Brad Pitt naJerry Halliwell. Ichokwadi, Jerry, mushure mechiitiko chinorwadza chekupindwa muropa nezvokudya, haakurudziri nzira yakadaro yekuderedza uremu kune ani zvake!
Chikafu chikuru mukudya kweprotein nyama nehove. Kudya kwemangwanani mukudya uku kunogara kwakafanana. Mushure mokumuka, maminitsi 10-15 musati madya, unoda kunwa girasi remvura panzvimbo yekupisa (kutanga kwakanaka kwazvo. Vakawanda vezvokudya zvinovaka muviri vanotenda kuti mvura inobatsira kumutsa muviri). Ipapo Robert Atkins anokurudzira kunwa kofi nemukaka (0,5% mafuta) kana tii, kudya curd (0%) kana yogati yeiyo calorie yemukati. Asi hapana mhosva iwe unofanirwa kushandisa shuga! Chiremba anokurudzira kuti aitsive nefructose (asi vanachiremba vakawanda havabvumirani neizvi. Ichokwadi ndechokuti zvinotsiva shuga zvinogona kutungamirira kusashanda kwemakhahydrates). Kana iwe uchinzwa nzara, Atkins anopa zano kunwa girazi kana maviri egirini tii ine mint, maawa matatu mushure mekudya kwemangwanani anobvumirwa kudya apuro, peari, orenji kana mashanu plums.
Maawa maviri gare gare, tinopfuurira kuzvokudya zvamasikati zvanga zvakamirirwa kwenguva refu. Pano, chiremba akaunganidza zvakawanda sezvitatu zvingasarudzwa zvekudya zvekusarudza kubva. Kutanga: nzeve ine zvimedu zviviri zvakatetepa zvechingwa chitema kana chakakora, saladhi ye 2 madomasi, tei nemichero mitatu yakaomeswa, tangerine. Chechipiri: 3 g yevheiri, yakakangwa kana yevheni-yakabikwa pasina mafuta, mupunga wemusango wakabikwa (maoko maviri nepamusoro), saladhi yemashizha emashizha ereti uye makomkomere. Pfungwa inokosha: hapafaniri kuva nemunyu mune chero ndiro. Uye chechitatu: 100 g yehove, yakabikwa kana yakabikwa pasina mafuta, chero ipi zvayo yedivi kubva pane zvakasarudzwa. Mushure memaawa maviri, unogona kudya apuro.
Kwekudya kwemanheru, Robert Atkins anopa zvingasarudzwa zvina zvendiro, pakufunga kwako: squid saladi; huku uye mazambiringa; veal negariki; hove dzakashongedzwa nemiriwo uye nzungu. Unogona kuwana nzira dzekubika dzezvikafu izvi painternet.
Somugumisiro, kana ukatevera kudya uku, unogona kurasikirwa kubva pamakirogiramu matatu mumavhiki maviri! Unoziva here kuti nei? "Chinhu chekudya uku ndechekudzikisa huwandu hwemakabhohaidhiretsi mumuviri," anodaro nyanzvi yezvekudya Lidiya Ionova. - Uye 1 g yemakhahydrates inochengeta inenge 4 g yemvura. Iwe unorasikirwa nehuremu nokuti unorasikirwa nemvura yakawanda, asi kwete mafuta! ” Zvisinei, kusashanda kwezvokudya hakugumiri ipapo. Kunogonawo kutungamirira kuzvinetso zvoutano zvakakomba. “Kudya uku kunongogumira pahuwandu hwemuriwo nemichero, izvo zvinoita kuti huwandu hwefiber mumuviri huderere,” anoenderera mberi Lydia. - Nekuda kweizvozvo, njodzi yekusangoita colitis inowedzera, asi kenza yemudumbu uye kenza yemazamu uye ovarian muvakadzi! Panguva imwecheteyo, zvakaoma chaizvo kutsvaga kuderera kwehutano hwehutano, sezvo huchienderera zvishoma nezvishoma ”. Uye pakupedzisira: kudya kweprotein kunowedzera kaviri mwero wecholesterol mumuviri, uye zvakare inopikiswa zvine mutsindo kune vanhu vane metabolic syndrome.
Chikafu chemupunga chichavhiringidza nzira yekudya
Mupunga unofungidzirwa kuti unobatsira zvikuru kune hutano: unobvisa zvinhu zvinokuvadza zvakadai semunyu uye chepfu kubva mumuviri. Asi kudya kwemupunga kunobatsira sei? Kune marudzi matatu ayo: mazuva matatu (kwezuva rose unogona kudya girasi rimwe chete remupunga wakasviba, wakabikwa usina munyu uye zvinonhuwira, izvo zvinofanira kugoverwa muzvikamu zviduku uye zvakashambidzwa neapuro kana muto weorenji); mazuva manomwe (500 g yemupunga inofanira kusanganiswa nehove yakabikwa, nyama yakabikwa, miriwo mitsva kana michero, asi iyo yose ye "zvinowedzera" pazuva haifaniri kudarika 200 g, unogona kunwa majusi asina shuga, tii isina shuga, mvura); vhiki mbiri kana "kudya - mavhoriyamu mashanu" (ine zvinotevera: unoda kudira 2 tablespoons yemupunga mumagirazi maduku mashanu uye uidururire negirazi remvura, wozoshandura mvura kwemazuva mana, uye pamusoro pemvura. chechishanu, bvisa mvura kubva mugirazi rekutanga uye udye mupunga usina kuvira, wozodira mupunga zvakare muchirongo uye woisa mvura.Izvi zvinofanira kudzokororwa kwemavhiki maviri, uchidya chikamu chemupunga wakanyikwa kwemazuva mana zuva rega rega).
Lydia Ionova anotenda kuti chikafu ichi hachina ngozi kune chekare - mapuroteni. "Kunyange shanduro dzekutanga dzekudya kwemupunga, iyo inokurudzirwa kudya hove, miriwo mitsva nemichero, haigoni kunzi ine utano uye inoshanda," anodaro Lydia. Chero kudya kunovaka muviri, uye kunyanya kudya kwakanangana nekuderedza uremu, kunoda 500 g (kwete 200!) yemiriwo nemichero zuva nezuva." Migumisiro yezvokudya zvakadaro, maererano naLydia Ionova, haizove inofadza zvikuru: "Chinhu chekutanga chichaitika pakudya kwakadaro ndiko kuvimbiswa. Uye kana iwe uchidzidzira chikafu ichi nguva dzose, unogona kunge uri panjodzi yekuvandudza intestinal diverticulosis, uyezve kenza. “
Kefir kudya kwakanaka chete kwezuva rekutsanya
Zvingaita sekuti chii chinogona kubatsira kupfuura zuva rekutsanya kefir? Chokwadi, kana tiri kutaura nezve rimwe zuva. Uye kana tikataura nezve kefir kudya, iyo yakagadzirirwa kwemazuva akawanda uye inovimbisa kurasikirwa ne8 kilograms pavhiki? "Kune nhamba huru yesarudzo dzekudya kwekefir," anotsanangura kudaro Lydia Ionova. -Sarudzo yekutanga: kefir ndiyo chete chikafu uye chinwiwa mukati mezuva, zvimwe zvigadzirwa hazvibatanidzwe. Pane imwe: kefir ndeimwe yezvikamu muzvokudya, asi panguva imwechete kune zvimwe zvigadzirwa muzvokudya - miriwo, michero, mapuroteni. ” Chokwadi, vaya vanorota vachirasikirwa nemamwe makirogiramu nokukurumidza sezvinobvira vanovimba nechisarudzo chokutanga. Asi inoshanda here sezvainoratidzika? Zvechokwadi, mumazuva mashomanana, uchidya kefir chete, unogona kuderedza uremu. Ichokwadi, pane imwe "asi": pakarepo paunodzokera kuzvokudya zvako zvakajairika, makirogiramu achadzokera kwauri zvakare, uye kaviri! Saka, iwe unogara pasi pane imwe kefir zvakare uye uzviwane uri mudenderedzwa rakaipa. "Nezvirambidzo zvakakomba pakudya, iwe uchanzwa wakashata kwazvo, pazuva rechitatu iwe unogona kukudziridza izvo zvinonzi" kudya kwekuora mwoyo ", uye kutaura zvazviri ndiyo yakanyanya kuora mwoyo ine yakaderera mahormone," anonyevera kudaro Lydia Ionova. "Chokwadi ndechekuti kushaikwa kwechikafu kunotungamirira mukuora mwoyo, uye kuora mwoyo, sekutonga, kunobatwa, uye chero kubata kunokonzera kunzwa uine mhosva, uye kunzwa uine mhosva kunokonzera zvinotevera ..." Nzira mbiri chete dzichaita. rubatsiro kubva mumamiriro ezvinhu aya: imwe nzira yekuderedza uremu pasina kukuvadza kune hutano, yechipiri - iwe uchawana zvirwere zvekudya (somuenzaniso, bulimia kana anorexia), izvo zvichange zvakaoma zvikuru kurarama nazvo pasina rubatsiro rwenyanzvi.
Zvokudya zvemuriwo zvingangove zvisingabatsiri
Kumwe kudya kunonyanyozivikanwa muriwo. Yakagadzirirwa kwevhiki uye izere chikafu chechikafu, ichicherechedza iwe unogona kurasikirwa ne5 kilogiramu. Kudya kunoenderana nesobho yemazuva ese uye menyu yakasiyana-siyana yemiriwo, michero uye zvigadzirwa zvemukaka, izvo zvingaite sezvisingakuvadzi zvachose. Asi Lydia Ionova haafungi kudaro: “Kudya uku kwakaderera zvikuru mumakoriyumu uye kune ngozi, saka kuora mwoyo kwezvokudya kuchave kwakakomba zvikuru (sezvokudya zvomupunga).” Lydia anonyeverawo kuti kuitira kuti uremekedze uremu, ndiko kuti, mushure mokusiya kudya, makirogiramu haana kudzoka kwauri kaviri, unoda nguva yakakwana. “Unofanira kuchinja kudya kwako zvishoma nezvishoma. Zvinotora mwedzi miviri kurasikirwa nemakirogiramu matatu kusvika mashanu, "anodaro nyanzvi yezvekudya. Nokudaro, kutevera kudya kwakadaro kukanganisa kukuru. Kusagamuchira makorikori, muviri uchaunganidza mafuta, saka hapangave nekutaura kwekurasikirwa nekurema!
Kudya kweChinese kwakafanana nekutambudzwa kweChinese
Chikafu cheChinese chinonzi chimwe chezvakanyanya kuoma, unofanirwa kuomerera kwairi kwevhiki imwe. Nhamba yepamusoro yekirogiramu yaunogona kutaura nayo, uchicherechedza mitemo yose, inomwe. PaInternet, unogona kuwana menyu yekudya uku. Sezvinobvumwa, ishoma. Semuenzaniso, zuva rekutanga rekudya: mangwanani-ngwanani - kofi kana green tea (pasina shuga, hongu!); kudya kwemasikati - mazai maviri akaoma-akabikwa uye saladhi yemiriwo kabichi uye tomato. Iwe unogona kunwa kufara uku ne green tea kana, kubvisa tomate kubva mu saladhi, tomato juice; kudya kwemanheru - saladhi (yakafanana neyekudya kwemasikati) uye 150 g yehove yakabikwa. Zuva rakatevera, imwe crouton, girasi rekefir uye panzvimbo yehove - yakawanda se200 g yemombe inobvumirwa! Mazuva anotevera zvakare haakurudzire…
Nutritionist Lydia Ionova anotenda kuti kudya kwakadaro kunogona chete kukurudzirwa kuvavengi. “Kudya uku kunogona kukuvadza muviri wako zvikuru,” anodaro Lydia. - Iyo haina kurongeka zvachose kwete mumapuroteni, kana mumafuta, kana mumacarbohydrates. Mazai anokonzera kunyanya kunetseka pamenyu: pazuva rekutanga unofanira kudya maviri akaoma-akabikwa, uye zuva rinotevera - mbishi nenyama yemombe ... Chekutanga, zai mbishi harina kunyura mumuviri, uye chechipiri, rinotungamira kune kuwedzera kwecholesterol mazinga. “
Chikafu cheJapan chakavakirwa pakupera mvura
Maererano nenyanzvi dzeJapan dzakagadzira chikafu ichi, mugumisiro wekurasikirwa uremu mushure mokunge uchagara kwenguva refu - makore maviri kana matatu. Zvisinei, izvi zvinogona kuitika pasi pechiitiko chimwe - kuurayiwa kwakajeka kwezvinhu zvose zviri mumenyu. Nzira yekuderedza uremu maererano nekudya kweJapan inoverengerwa (nenzira, haina chekuita nekudya kwechiJapan chikafu) kwemazuva gumi nematatu. Menyu, sekudya kweChinese, ishoma kwazvo: kudya kwemangwanani kunosanganisira kofi kana green tea isina shuga, nguva nenguva inobvumirwa kudya crouton; kwemasikati - saladhi, hove, yakakangwa kana yakabikwa kusarudza kubva, nyama yemombe kana mazai; chisvusvuro chemanheru chine michero kana miriwo.
"Kofi nhema, mazai mbishi kana akabikwa zvakaomarara ... Kudya kweJapan kwakafanana neChinese," anodaro Lydia Ionova. "Zvinoshamisa kuti zvinotenderwa kudya hove, ingave yakabikwa kana yakakangwa, kureva kuti, nyanzvi hadzioni mutsauko ... Lydia anofungawo kuti kudya uku kunokuvadza uye kusashanda. Uye zvirevo zvekuti mushure mekusiya chikafu ichi, makirogiramu haadzoke kwauri kwemakore matatu, anongoseka. "Chekutanga, uremu hwako huchadzikira nekuda kwekupererwa nemvura (saka hapana mubvunzo kuti makirogiramu achadzoka!), Uye chechipiri, sezvese mono-kudya, kushushikana kwekudya kuchauya kwauri pazuva rechitatu, uye chechitatu. , matambudziko ehutano, akafanana nekudya kweprotein, anovimbiswawo, "anodaro Lidia Ionova.
Chikafu cheChirungu chakareba
Chikafu cheChirungu chinogona kuverengerwa chakaderera mumacalorie. Yakagadzirirwa kwemavhiki matatu, panguva iyo iwe uchada kushandura mapuroteni nemazuva emiriwo. Mushure mekucherechedza mitemo yeChirungu, gadzirira kushandura wadhirobe yako: vagadziri vayo vanovimbisa kuti iwe ucharasikirwa ne7 kilograms! Saka, ngatitangei kudya nekutsanya kwemazuva maviri. Iwe haugone kudya chero chinhu! Asi iwe unogona kunwa: mvura uye green tea muhuwandu husingagumi, mukaka kana kefir - kwete kupfuura 2 malita pazuva, iwe unogona kutenga girasi rejusi rematomatisi. Mazuva anotevera haana kuoma kudaro. Iwe unogona kudya toast, butter, mukaka, kofi (menu yekudya inogona kuwanikwa paInternet). Pfungwa inokosha: inokurudzirwa kushandisa multivitamini mukudya kwake. "Kutevera kudya kweChirungu, uremu hwako huchaderera, hafu chete yekirogiramu yakarasika imvura, uye imwe hafu isimba remasumbu," anodaro Lydia Ionova. Nyanzvi yezvokudya inonyeverawo kuti: “Kudya kumwe chete kupi nokupi hakufaniri kutevedzerwa kweinopfuura vhiki imwe. Uye iyi yakagadzirirwa vakawanda sevatatu! Uye pano fungidziro yekuti mapuroteni anobatsira kuvaka tsandanyama haamiri pakutsoropodzwa. Vanoita izvi chete munyaya yenguva dzose yekurovedza muviri, uye kuwedzera kune mapuroteni, kunewo huwandu hunosungirwa hwemakhahydrates anofanira kudyiwa zuva nezuva. Uye nekuchinjana kwakadaro, kukura kwemhasuru hakusi mubvunzo: amino acids ichaita basa resimba, kutsiva makhahydrates mukuvaka masero matsva. “
Chikafu cheFrench chinotarisirwa kune vanodya nyama
Zvokudya zveFrance zvakagadzirirwa avo vasingagoni kufungidzira hupenyu hwavo pasina nyama. Zvokudya zvemazuva gumi nemana zvinotarisa kudya kweprotein. Nekuda kweizvozvo, muviri unopisa zvitoro zvawo zvemafuta, uye unorasikirwa ne14 kilogiramu. Menyu yezvokudya yakaderera zvikuru mumakori. Zvigadzirwa zvinobvumirwa: nyama, hove dzakaonda, mazai, michero, miriwo nemishonga, kefir, tei uye kofi, rusks. Munyu, shuga, confectionery uye zvigadzirwa zveupfu, chingwa uye doro zvinorambidzwa. Zvisinei, zvokudya zvose zvinopedzwa muzvikamu zviduku zvikuru. Semuenzaniso, heino zuva rechishanu remenyu yezvokudya izvi: kudya kwemangwanani - karoti yakakangwa nemuto wemonamu, masikati - hove yakabikwa nematomatisi, kudya kwemanheru - chidimbu chenyama yakabikwa. Uye hapana snacks pakati pekudya!
"Nyama yakaonda, hove, miriwo, crackers, kefir pane menyu zvinoshamisa," anodaro Lidia Ionova. -Kudzivisa ma rolls nemapie kunobatsira zvakare. Asi iyo menyu pachayo inotyisa. Kudya kwemangwanani kunosanganisira kofi nhema chete kunyomba kwemuviri. ” Pamusoro peizvi, zvinoshamisa kuti pakati pekudya hapana zvekudya. Ndiko kuti, kwenguva yakareba iwe unongofanira kufa nenzara. Mhedzisiro ndeyekuunganidzwa kwemafuta nemuviri. “Kudya kaviri pazuva ngozi yenduru,” anonyevera kudaro Lydia. - Uye vanhu vakafuta vanowanzova necholecystitis kana cholelithiasis. Somugumisiro, kudya kwakadaro kunogona kungotungamirira kumatambudziko anopera patafura yekuvhiya. “
Chikafu chekudya chinopedza simba rekudzivirira muviri
Pamwoyo wekudya uku ndiko kushandiswa kwe sopu yakaonda yemiriwo muhuwandu husingagumi. Izvi zvichakubatsira kukurumidza kuderedza uremu: kubva pa5 kusvika ku8 kilogiramu pavhiki! Chinhu chacho ndechokuti sopu yakaderera mumakori, asi panguva imwechete inozadza zvikuru - nekuda kwemvura uye yakawanda yemiriwo fiber. Somugumisiro, unokanganwa nezvekunzwa kwenzara kwenguva yakareba, uye kana zvasvika zvakare, iwe unogara uine imwe ndiro ye sopu paruoko. Kabheji, celery uye onion soups vane zvakanakisisa zvekudya. Mukuwedzera kune iyo huru kosi, michero, miriwo, tii uye majisi zvinobvumidzwa panguva yekudya soup. Chingwa, shuga, doro, soda, zvihwitsi nemakeke hazvibatanidzwe mukudya.
Asi Lydia Ionova anotenda kuti kudya uku hakuna kusiyana nekudya kweChinese. Uyezve, mumaonero ake, chokwadi chekuti sopu inovaka inhema dzakakwana. “Muto wacho unokurumidza kupinda mumuviri uye unopa kunzwa nzara huru muawa,” anotsanangura kudaro Lydia. "Uyezve, rudzi rumwe rwechikafu harungozofinhwa pazuva rechipiri, asi zvakare rinotungamira mukuora mwoyo kwekudya." Zvakare, nyanzvi yezvekudya ane chokwadi chekuti kudya kwezuva nezuva kwakadaro kukuvadza kukuru kumuviri. “Chikafu ichi hachisanganisi mapuroteni, izvo zvinozoita kuti simba rezvirwere zvemuviri ripere simba,” anodaro Ionova.
Munyori wezvokudya zvebhakkwheat ndiDr. Laskin. Chinhu chayo chiri mukudya kwakasiyana, uye, maererano nachiremba, kudya kunobatsira kwete chete kuderedza uremu, asiwo nekudzivirira kenza, sezvo buckwheat yakapfuma mu quercetin, chinhu chinoramba chichipikisa kuchinja kwemasero. Ichi chikafu chinokubvumira kudya michero, miriwo, rose mahudyu uye nzungu. Iyi magetsi emagetsi ine zvikamu zviviri. Yokutanga yakanzi "yakasimba", menyu yaro yakanyanya monotonous - buckwheat porridge pamwe nekuwedzerwa kwehudyu yerose kwekudya kwemangwanani, masikati uye kudya kwemanheru. Hurumende iyi inotora mazuva makumi mana nemanomwe! Zvadaro zvimwe zvekudya zvinowedzerwa mukudya.
"Kudya kwakafanana nemupunga, asi kuchiri hutano hushoma nekuda kwekuti kukosha kwekudya kwebhakkwheat kwakakwirira kudarika mupunga," anodaro nyanzvi yezvokudya Lidia Ionova. - Mazuva ekutsanya ane buckwheat porridge kwemazuva maviri kana matatu anogamuchirwa, asi pasina mazuva makumi mana nemanomwe. Nekuda kwekushomeka kweamino acid, immune system yako inotambura. ”
Kudya kwebhanana kuchaita kuti kuve nekushaya mapuroteni
Kudya kwebhanana kwakagadzirirwa kwemazuva 3-7, panguva iyo iwe unogona kudya mabhanana mune chero mari, asi hapana chimwe chinhu. Inobvumirwa kunwa mvura kana green tea pasina shuga. Kudya kwakadaro kuchakubvumira kuti urasikirwe kusvika kilogiramu pazuva.
"Pasinei nekuti mabhanana ane hutano uye anovaka muviri kupfuura mimwe michero, haisati yakurudzirwa kuishandisa se mono-kudya," anodaro Lydia Ionova. "Ehe, iwe uchadzikira uremu, asi, sezvazvakaita nezvimwe zvekudya, mhedzisiro haizogara kwenguva refu." Zvakare, maererano neanovaka muviri, kana ichi chikafu chikaonekwa, kushomeka kweprotein mumuviri kunogona kuitika, sezvo mabhanana ane yakawanda soluble fiber.
Diet Protasov ichakubatsira chete kuwedzera uremu
Recipe yekudya kwakakurumbira "shuffle" yakatanga kubuda mupepanhau re "Russian Israel" makumi emakore apfuura. Munyori waro inyanzvi yezvokudya zveIsrael Kim Protasov. Chikafu chake chekudya chakagadzirirwa kwemavhiki mashanu, panguva iyo, mumaonero ake, muviri unocheneswa chepfu uye unogamuchira huwandu hwezvinhu zvinobatsira, uye nekuda kweizvi, uremu hwakawandisa (kusvika 15 kilogiramu!) Inoenda kamwe uye zvachose. . Menyu yekudya yakakamurwa kuita mavhiki uye ine zvikafu zvisingatarisirwi. Lydia Ionova ane chokwadi chekuti nekucherechedza mitemo yekudya kwaProtasov, unomhanya mungozi yekuwana zvakapesana: "Protasov inokurudzira kudya mazai zuva rega rega, asi zvine njodzi! Pashure pevhiki, cholesterol yako inenge yawedzera zvakapetwa kaviri, anodaro Lydia. - Zvakare mumenyu yekudya hakuna yakaoma carbohydrates uye mapuroteni. Asi nokuda kwechimwe chikonzero, nyama yakakangwa yakawedzerwa, iyo inokuvadza kumuviri. “
Presidential Diet Native kuAmerica
Pamwe munhu wese anoziva nezvekudya kwemutungamiri wenyika. Zita rimwe chete rakakodzera! Yakagadzirwa neAmerican cardiologist Arthur Agatson. Nheyo yekudya inoumbwa nematanho maviri. Yekutanga, inotora mavhiki maviri, ndeyekutsiva chikafu chisina kunaka, seshuga, doro, zvakabikwa, mbatatisi, zviyo, pamwe nemafuta ese - bota, margarine, nyama ine mafuta, mukaka - nezvimwe zvinobatsira, zvinosanganisira zvakabikwa. kana nyama yakaonda yakabikwa, zamu rehuku, turkey, hove, mazai, pasi-mafuta cheeses, cottage cheese uye nzungu, miriwo, herbs, skim mukaka. Muchikamu chechipiri, iwe unogona kuwedzera zvishoma nezvishoma chingwa, michero, porridge uye waini shoma pakudya kwako. Asi zvakakosha kuchengetedza uremu hwako: kana uri kurasikirwa pasi pe500 g pavhiki, saka unoda kudzokera kuchikamu chekutanga chekudya. Zvadaro chirongwa ichi chekudya, maererano naArthur Agatson, chinofanira kupinda mumararamiro.
Lydia Ionova anotenda kuti kana achienzaniswa nezvimwe zvakawanda zvakakurumbira zvekudya zvekutaura, izvi zvakanyanya kana zvisingakuvadzi. “Kudya kwakadaro kunogona kunzi kune mwero,” anodaro Lydia. - Chikafu chine chikafu chine cholesterol shoma nemafuta, uye ine muchero wakakwana. Iyo chete dhizaini: haina kupa huwandu hwakakodzera hwemvura, izvi zvinowedzera njodzi ye gallstones uye kuvimbiswa. Uyewo, vakadzi vane pamuviri uye vanoyamwisa, pamwe chete nevanhu vane chirwere cheshuga vanofanira kungwarira zvikuru naye.
Nutritionists vanotenda kuti kuti uremerwe uremu, zvakakosha kungodya zvakanaka: idya 5-6 kanomwe pazuva muzvikamu zviduku, uyewo kunwa mvura yakawanda. Uye, hongu, hazvigoneke kurasikirwa neaya makirogiramu ekuwedzera pasina kurovedza muviri. Uyezve, ikozvino network izere nefitness vhidhiyo tutorials. Uye Zuva reMukadzi rinokukoka kuti uzvijaire mamwe maekisesaizi ekuonda ayo anogona kudzokororwa pasina kutariswa kwemurairidzi:
Nzira yekudzora huremu usina kubva pamba.
Kudzidzira simbe.
Chaja mumaminitsi gumi.
14 matanho ekuonda.
Imwe yakakurumbira zvikuru uye, inonyanya kukosha, nzira inobatsira yekuderedza uremu kushambira. Uye kune yekutanga mhedzisiro yakanaka, isu tinokurudzira kuti uzvijairane nazvo seti yezviitwa mudziva.