Kudya kwakaderera-koriori: maitiro ekudzora huremu nekusarudza zvikafu zvishoma uye chikafu. Yakaderera-koriori menyu yevhiki yekudzora uremu

Kudya kwakaderera-calori: hapasisina, hapana zvishoma

Yakanaka - kana iyo yakaderera-koriori chikafu chinogadzirirwa zvakasiyana iwe nedhayeti. Asi iwe unogona kugadzira yako yakaderera-calori yekudya menyu, uchiziva ayo ekutanga mitemo. Mukadzi, paavhareji, anoshandisa anenge 2000 macalorie pazuva, zvinoenderana nevazhinji vanoona nezvehutano. Ehezve, izvi zvinowanzoenderana nezera, huremu uye kukwirira, pamwe nemararamiro emukadzi. Uye zvakare, iyo yemweya chinhu chinotamba yakakosha basa - semuenzaniso, kugara uchinetseka nekuda kwematambudziko kubasa kana kukundikana muhupenyu hwega kunogona kukanganisa zvakanyanya mahormonal mamiriro emukadzi, uye nekudaro, pane metabolism.

Kudya kwakaderera-koriori kunogona kukubatsira kuti uremerwe huremu kana chikafu chako chenguva dzose chakaderedzwa kuitira kuti kukosha kwayo kwesimba kusapfuure 1500, uye kune vamwe kunyange mazana macalorie. Iko kune zvakare mazana masere macalorie low-calorie menyu yekudya, asi vazhinji vezvehutano vanotaura nezve njodzi dzechikafu chakasimba kudaro.

Nheyo dzekutanga dzekudya kwakaderera koriori:

1. Iko kukosha kwesimba kwechikafu panguva yekudya kwakaderera-koriori kunofanirwa kudzikiswa ne20-30% yeyakajairika kukosha nekudzikisa chikafu chine mafuta uye akareruka makabhohaidhiretsi;
2. Zvikafu zvine mafuta mashoma zvine mapuroteni zvinofanirwa kukunda mukudya kuitira kuti tsandanyama mumuviri dzisatambura, uye nzira yekudzikira huremu inoitika nekuda kwekutsva kwemafuta, uye kwete kudzikira kwemhasuru;
3. Nyore makabhohaidhiretsi anofanirwa kubviswa zvachose, anoti: shuga, confectionery, zvinwiwa zvine shuga, zviri nani kudya gorosi kana branhombe chingwa kubva pachingwa, asi kwete anopfuura zana g zuva nezuva;
4. Izvo zvinodikanwa kuti uve nechokwadi chekuti hapana anopfuura makumi mashanu emafuta emafuta uye kwete anopfuura 50 g yemakabohydrate ari mune chikafu chinodyiwa zuva rega rega; zviri nani kudya mafuta emiriwo uye chikafu chine makabhohaidhiretsi akaomarara, sezvo achikurudzira kupisa mafuta mumuviri;
5. Huwandu hwemunyu hunodyiwa panguva yekudya hwakanyanya kuderedzwa;
6. Zvinwiwa zvinodhaka panguva yekudya kwakaderera-calori zvakabviswa zvachose;
7. Kudya - kashanu pazuva muzvikamu zviri pakati.

Koriori yakaderera kudya kwevhiki

Kudya kwakaderera kwekoriori kwevhiki nekudya kwekoriori yezuva nezuva ye1100-1200 makorikori inorongwa sezvinotevera. Mafuta haafaniri kudarika 20% yehuwandu hwekoriori inotorwa. Mukutaura kwenyama, izvi zvinofananidzwa ne60 g yenzungu kana 2 maspuni. mafuta ekubikisa. Mapuroteni muzvokudya anofanira kunge ari muhuwandu hwe60g muchimiro chepasi-fat cottage cheese, nyama yakaonda. Makabhohaidhiretsi muzvokudya anofanira kuva ane utano - izvi zviyo, chingwa chezviyo, miriwo, michero. Pakudya kwakadaro kwakatemwa mukoriori yemukati, unogona kuderedza uremu kusvika 4 kg pasvondo.

Kudya kwakaderera-koriori kwevhiki kunoenderana neprotein uye fiber-zvakapfuma zvekudya. Madhiri anofanirwa kupiswa kana kubikwa muchoto, pasina kuwedzera mafuta kana sosi. Kudya kunofanirwa kuve kudya kwepakati nepakati ka5 kana katanhatu pazuva. Kudya kwemanheru hakufanirwe kupfuura 6 pm. Iwe unofanirwa kunwa anosvika 7 litita emvura yakachena pazuva. Zvakare kubva pamvura inobvumidzwa, tii isina shuga yakasviba kana girini. Kana iwe ukanwa muchero chinwiwa kana compote, saka ivo vanowedzera iwo macalorie zvemukati zvekudya, uye izvi zvinofanirwa kutariswa.

Pros uye cons yezvakaderera-koriori chikafu

Kubatsira kwechikafu chakaderera-calori ndechekuti zvinoita kuti zvive nyore nyore kurasikirwa neavhareji ye5kg pavhiki. Uye hapana chikonzero chekusiya chikafu zvachose, sekudya kwekunwa kana kutsanya, uye zvakare kugara pachigadzirwa chimwe chete, sekudya kwemono, nekuti zvinova zvinofinha. Asi chikafu chakaderera-koriori hachigone kuita pasina chakaipa. Kurema uremu, sekutonga, kunodzoka nekukasira zvakakwana, saka kana iwe uchida kusimbisa mhedzisiro, unofanirwa kusiya chikafu zvishoma nezvishoma.

Zvakare, chinobvisa ndechekuti nekuda kwekudya kwakaderera-koriori, unogona kunzwa kusagadzikana, kuneta, nekuti simba rinodiwa pakuita kwakakosha maitiro. Hazvikurudzirwi kugara pakudya kwakaderera-koriori kwemavhiki, nekuti nekufamba kwenguva, muviri unojairana nerudzi rutsva rwekudya, uye maitiro ekudzora huremu anononoka. Uye kazhinji kudya kwenguva refu kunogona kutungamira mukukanganisa kwemaitiro emagetsi mumuviri.

Kudya kwakaderera-koriori ine simba rekukosha kwesitoreti isingasviki 1000 macalorie haikurudzirwi nenyanzvi, nekuti inogona kukonzera kukuvara kusingagadzirisike kumuviri.

Kudya kwakaderera-calori: menyu yevhiki

Muvhuro:

• mangwanani-ngwanani: oatmeal porridge 200g, kubika mumvura, apple 1pc, green tea haisi kutapira;

• yechipiri mangwanani emangwanani: 150g yeiyo yakaderera-mafuta yogati isina zvinowedzerwa;

• masikati: 200ml muto wemuriwo, 200g hove yakabikwa;

• masikati snack: tomato juice;

• : 150g yemombe yakabikwa, 150g yemiriwo saladhi, mineral water.

Chipiri:

• chisvusvuro: yakabikwa zai, chingwa 2 pcs, unsweetened tii;

• kudya kwemangwanani kwechipiri: apuro;

• masikati: 200g muto wemboro, 100g nyama yakabikwa;

• masikati snack: 100g yakaderera-mafuta cottage cheese;

• Kudya kwemanheru: 150g yehove, yakabikwa muchoto, saladhi yemuriwo.

Mugovera:

• mangwanani-ngwanani: buckwheat porridge, kwete inotapira, yakabikwa mumvura, tii isina kuvharwa nehuchi nemon;

• yechipiri mangwanani emangwanani: kefir 1 girazi, chingwa chezviyo chakazara 1 pc;

• kudya kwemasikati: 250ml ye borscht yakaonda, 100g yevheiri yakabikwa, yakabikwa beet saladi nepunipuni yemafuta emiriwo;

• masikati snack: mazambiringa;

• Kudya kwemanheru: imwe yakabikwa mbatatari tuber, 150g hove yakabikwa.

China:

• Kudya kwemangwanani: yakabikwa zai, toast, hafu yemuzambiringa, tii isina shuga;

• yechipiri mangwanani emangwanani: 100g yakaderera-mafuta kottage chizi;

• kudya kwemasikati: 200ml yemiriwo sopu, 150g steamed chicken fillet, yemiriwo saladhi;

• masikati snack: 100g majikiji;

• chisvusvuro: 70g yenyuchi dzakabikwa, 250ml yeakaderera-mafuta kefir.

Chishanu:

• kudya kwemangwanani: 200g ye porridge yemapira, 200ml yemuto weorenji uchangobva kusvinwa;

• chechipiri chekudya chamangwanani: peach kana apuro;

• masikati: 200g yevhavha yakabikwa, 150g yekabichi saladhi, nhema tii isina shuga;

• masikati snack: 100g yemichero yakaomeswa;

• chisvusvuro: 100g yakaderera-mafuta kottage chizi, apuro kana orenji.

Mugovera:

• Muvhuro menyu

Svondo:

• Chipiri menyu