Kudya kwemafuta mashoma, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.

Chimiro chikuru chekudya kwakaderera-mafuta ndiko kuderedzwa kwakanyanya mumenyu yezvigadzirwa zvine mafuta. Saka isu tinokurudzira muviri kuti uvakezve basa rawo uye wotanga kushandisa iwo ega mafuta ekuchengetedza.

Isu tinokwevera kutarira kwako kuzita rezvikafu - mafuta mashoma! Izvo hazvidikanwe kusiya mafuta zvakakwana, iwo akakosha mukushanda kwakakodzera kwenhengo dzedu uye masisitimu. Kushaikwa kwemafuta kunotungamira mukushayikwa kwemavitamini A, D, E mumuviri uye kushomeka kwemafuta asina kukwana esiti. Naizvozvo, kugara kwenguva refu pakudya kwakadai kunopesana.

Mafuta mashoma ekudya zvinodiwa

Saka, chikafu chine mafuta mashoma chinosanganisira kubviswa kwezvikafu zvakadaro kubva mukudya kwenguva yakati:

- yakakora nyama (nyama yenguruve, yakakora yemombe, gwayana, hanzi, dhadha, nezvimwewo), ganda kubva kune chero nyama, yemukati mafuta, mafura;

- offal (moyo, itsvo, chiropa, mapapu, rurimi, huropi, matumbu, nezvimwewo);

- chero zvigadzirwa zvemasoseji;

- hove dzakakora (kunyanya salmon, carp, eel, mackerel, tuna, herring, sardines) nehove roe;

- mukaka uye mukaka wakasviba nemafuta ane zvinopfuura 1%;

- ruomba, majarini, mayonesi, mafuta ane sauces uye zvipfeko;

- mazai emazai;

- soya;

- bhinzi;

- mhando dzose nzungu;

- chokoreti, cocoa, zvekudya uye zvinwiwa zvine huwandu hwakawanda hwehuga;

- chero doro;

- yakanyanya kabhoni zvinwiwa;

- chikafu chemumagaba;

- machipisi, chikafu chinokurumidza.

Kugadzira yakaderera-mafuta kudya menyu iwe yaunoda, kushandisa nyama yakaonda (tsuro, turkey, veal, nyama yakaonda, nyama yebhiza, ganda rehuku fillet), hove (perch, trout, flounder, cod, pike). Iwe unogona grill, kubika, kana kubika zvigadzirwa zveprotein. Inobvumirwa kudya mukaka wakaderera-mafuta uye mukaka wakaoma zvigadzirwa, zviyo, chero howa, michero, miriwo. Iwe unogona kusiya chimwe chingwa mukudya, asi zviri nani kubva paupfu hwehupfu. Iwe unogona kunwa tii isina chinhu uye kofi, kuwedzera kune yakajairwa mvura, asi iwe haufanirwe kutakurwa neiyo yekupedzisira.

Saka kuti muviri usatarisana nematambudziko nekuda kwekushaya mafuta, zvinokurudzirwa kutora rosehip mafuta nehove mafuta zuva nezuva (1 teaspoon kana capsule) wakagara pakudya uku. Iwe unogona zvakare kunwa isingapfuure imwe punipuni yemafuta asina kusanogadzirwa emiriwo pazuva. Pamaswiti ari pane menyu, inobvumidzwa kusiya huchi hushoma.

Nutritionists vanokurudzira kuomerera kune yakaderera-mafuta chikafu kwete kupfuura vhiki, panguva iyo iwe yaunogona kurasikirwa 4-6 makirogiramu ehuremu hwakawandisa. Pazasi, mune menyu, iwe unogona kuzviziva iwe nekudya kwematatu akasiyana eiyi nzira - inogara mazuva mana, mashanu, manomwe. Kana iwe uchinzwa zvakanaka, iwe unogona kugara pachikafu kwemazuva anosvika gumi, asi kwete zvekare.

Kune chero mhando yemhando yakaderera-mafuta maitiro, zvidimbu zvidimbu muzvikamu zvine mwero zvinokurudzirwa. Izvo zvinodikanwa kuti huremu hwekudya kumwe chete haupfuure magiramu 200-250. Izvo zvakanaka kuti muviri ugare uchidya panguva ingangoita maawa akafanana. Izvo zvinodikanwa kwazvo kubatanidza mitambo mitoro, izvi zvinobatsira kuita muviri kwete chete mutete, asiwo kukwana.

Saka kuti makirogiramu akarasika arege kudzoka pakupera kwechikafu kwauri zvakare, unofanirwa kubuda mairi zvakatsetseka. Sezvo hunyanzvi huri mune yakasarudzika yekuparadzaniswa kwemafuta, zvinodikanwa kuti uwedzere huwandu hwavo mukudya zvishoma nezvishoma. Ehezve, mune ramangwana haufanire kuzendamira pamachipisi, chikafu chinokurumidza, makeke, makeke, chikafu chine mafuta uye chakakangwa, zviwitsi. Siya michero nemiriwo zvakakwana patafura yako kuitira masaradhi ane hutano. Inwa mvura yakawanda yakachena. Kwemasikati, edza kudya masobho ane mafuta mashoma kazhinji. Chengeta iwo macalorie emukati echikafu, usapfuure zvaunowanzoita. Ipapo iwe unozochengeta mhedzisiro yakawanikwa kwenguva yakareba, uye basa rako pane rakanaka muviri harizove pasina.

Kudya kwemafuta mashoma menyu

Kudya kwemazuva mana emazuva mashoma-kudya kwekudya

Day 1

Kudya kwemangwanani: yakaderera-mafuta kottage chizi uye bhanana casserole.

Snack: 2 yakabikwa mbatatisi uye nyowani cucumber.

Kwekudya kwemasikati: mbiya yesipinashi kirimu muto; chidimbu chemazamu ehuku yakabikwa uye 2 tbsp. l. brown mupunga porridge.

Manheru snack: magaka, matomatisi, lettuce uye akasiyana magidhi muchimiro chesaladi.

Kudya kwemanheru: michero yakasanganiswa.

Day 2

Kudya kwemangwanani: saladhi yeii chena, cucumber, radish, arugula; kapu yetii; chimedu chechingwa chechingwa kana makeke akasendama.

Snack: yakabikwa apuro.

Kwekudya kwemasikati: mbiya yemuto wemuriwo usina kukangwa; tsuro fillet ine stewed miriwo.

Manheru snack: yemuriwo stew.

Kudya kwemanheru: apple uye orenji saradhi, isina kurungwa nemuguta usina chinhu kana yakaderera-mafuta kefir

Day 3

Kudya kwemangwanani: chibage chakakangwa chese chakakangwa neshizi ine mafuta mashoma; kofi kana tii ine mukaka wakakora.

Snack: chimedu chakabikwa turkey uye cucumber.

Kwekudya kwemasikati: mbiya yekirimu sipinashi muto; 3-4 tbsp. l. buckwheat; chimedu chehuku yakabikwa.

Manheru masikati snack: apuro uye mupunga casserole.

Kudya kwemanheru: saladi yehove yakabikwa uye miriwo.

Day 4

Kudya kwemangwanani: 2 mbatatisi yakabikwa; saladhi yebheet, herbs uye low-fat cheese; green tea.

Snack: yakabikwa miriwo.

Kwekudya kwemasikati: broccoli-based cream cream muto; hove dzemvura.

Masikati snack: saradhi kubva yakabikwa turkey zamu, lettuce, magaka, arugula, akasiyana mahebhu.

Kudya kwemanheru: yakabikwa tsuro fillet; 2 tbsp. l. parera bhari; cucumber kana tomato.

Kudya kwemazuva mashanu emazuva mashoma-kudya kwekudya

Day 1

Kudya kwemangwanani: oatmeal yakabikwa nemvura ine 1 tsp. huchi chaihwo; kofi kana tii.

Snack: apuro.

Kwekudya kwemasikati: mbiya yemuto wakaderera-mafuta yemuriwo; saladhi yemagaka, tomato, magidhi; chidimbu chehove yakabikwa kana yakabikwa; tii.

Manheru masikati snack: machungwa.

Kudya kwemanheru: imwe mbatatari yakabikwa neisina-starchy yemiriwo saladhi.

Day 2

Kudya kwemangwanani: omelet ye 2-3 mazai machena (bika mune yakaoma pani pani); chimedu chechingwa chemhangura; tii kana kofi.

Snack: girazi remuto wemichero.

Kwekudya kwemasikati: yakabikwa nyama yemombe; 2-3 st. l. brown mupunga uye mbiya yesipinashi muto.

Kudya kwemasikati: chero muchero.

Kudya kwemanheru: mupunga casserole nemapere uye maapuro zvidimbu.

Day 3

Kudya kwemangwanani: orenji nyowani (inogona kuwedzerwa nemuto wemonimu); Mbeu yose yezviyo ine yakaderera-mafuta chizi kana kottage chizi.

Snack: apuro; mishonga yemiti kana decoction.

Kwekudya kwemasikati: howa kirimu muto (diki ndiro); chimedu chehove yakabikwa; cucumber kana tomato.

Masikati snack: peya uye apple saladi kana muchero muto.

Kudya kwemanheru: yakabikwa huku huku uye mbatatisi dzakabikwa kana dzakabikwa nemishonga.

Day 4

Kudya kwemangwanani: chikamu chesaidhi kubva chero muchero wemwaka; tii ine ginger mudzi.

Snack: yose zviyo chingwa uye mukombe wetii.

Kwekudya kwemasikati: saladhi yemadomasi, bhero pepper, radish, hove yakabikwa uye arugula; girazi remafuta mashoma-kefir.

Masikati snack: mbiya yemuriwo muto.

Kudya kwemanheru: mazai akapwanyika kubva kumapuroteni maviri mazai ehuku; mbatatisi akati wandei uye chimedu chetsuro yetsuro.

Day 5

Kudya kwemangwanani: oatmeal (unogona kuibika mumukaka wakakora-mafuta) pamwe nekuwedzerwa kwemichero kana michero yakaomeswa; Kofi yetii.

Snack: stewed howa mukambani yehuku fillet (unogona kuwedzera diki yemukrimu wakasviba mundiro).

Kwekudya kwemasikati: saladhi yemiriwo isina starchy nemiriwo; zviyo zviviri zvezviyo zvakakoswa neletisi.

Masikati masikati: yakabikwa miriwo; girazi remuchero compote kana muto.

Kudya kwemanheru: yemidziyo yezvirimwa uye turkey mafillets.

Kudya kwevhiki nevhiki (yechinyakare) kudya kwakaderera-mafuta

1 ne5 mazuva

Kudya kwemangwanani: mazai akachekwa kubva kune mashoma mazai machena; chingwa chezviyo chose; girazi remutsva.

Snack: maapuro madiki maviri akabikwa.

Kwekudya kwemasikati: kirimu muto kubva kuhove dzakaonda; mapuniki mashoma ehorwheat porridge ane howa.

Manheru masikati snack: hafu yemutsvairo.

Kudya kwemanheru: jongwe rine mukaka (kana yogati isina chinhu), kambizi kadiki, uye chero michero.

2 ne6 mazuva

Kudya kwemangwanani: kottage chizi ine apple, yakarungwa nekefir.

Snack: mupunga uye muchero casserole; tii.

Kwekudya kwemasikati: saladhi yetsuro nyama uye chero miriwo; 2 tbsp. l. buckwheat; mbiya yemuto muto.

Snack: peya.

Kudya kwemanheru: nyama yedhadha yakabikwa nemiriwo; decoction yemakwenzi.

3 ne7 mazuva

Kudya kwemangwanani: tositi yechingwa chakasviba kana chezviyo chakazara nemafuta ane mafuta mashoma; tii / kofi kana muto wemichero.

Snack: pudding.

Kwekudya kwemasikati: muto wakareruka ne rye croutons; mapuni maviri emupunga nemadomasi.

Manheru snack: manhanga porridge.

Kudya kwemanheru: stew yemiriwo uye chero nyama yakaonda; kapu yetii.

Day 4

Kudya kwemangwanani: isina-starchy muchero; tii kana kofi.

Snack: yemuriwo saladhi.

Kwekudya kwemasikati: hove yakagochwa; mbatatisi yakabikwa; isina-starchy nyowani miriwo.

Manheru snack: yakabikwa miriwo mukambani yehwahwa.

Kudya kwemanheru: pudding yemuriwo.

Contraindications kune yakaderera-mafuta kudya

Kudya kwemafuta mashoma kune zvakapesana zvinoverengeka.

  • Kuti irege kukuvadza hutano, haigone kutevedzwa nepancreatitis, cholecystitis, anemia.
  • Zvakare, iwe haufanire kutevedzera nzira yakadaro yevakadzi vari munzvimbo inonakidza uye panguva yekuyamwisa, vana, vachiri kuyaruka uye nevanhu vezera rekukwegura.
  • Taboo yekutevera mirairo yekudya kwakaderera-mafuta ndiko kuvapo kwezvirwere zvegwara remudumbu, hosha dzinokanganisa mashandiro emwoyo uye endocrine, uye chero chirwere chisingaperi panguva yekuwedzera.

Zvakanakira kudya kwakaderera-mafuta

  1. Pane kudya kwakaderera-mafuta, haufanire kuverenga macalorie.
  2. Rondedzero yezvigadzirwa zvinobvumidzwa haisi diki. Hauzofaniri kufa nenzara.
  3. Kudya kwacho kwakapfuma muzvinhu zvinobatsira. Nekudaro, nyanzvi dzezvikafu vachiri kukurudzira kutora vitamini uye zvicherwa zvakaoma kubatsira muviri kuti usatarisana nematambudziko.
  4. Kudya kwakaderera-mafuta kazhinji kunobatsira kuhutano. Vanachiremba vanocherekedza kuti kudya kwakadai kunoderedza njodzi yekurwadziwa nemoyo, sitiroko uye zvimwe zvirwere zvemoyo.
  5. Muviri unobvisa chepfu, chepfu nezvimwe zvinokuvadza.
  6. Ehe, zvakakosha kuziva kuti yakaderera-mafuta chikafu chinonyatsozadzisa basa rayo guru - munhu anorasikirwa nehuremu, uye nekukurumidza. Kuva nehuremu hwakawandisa, iwe unogona kubvisa rinenge rose kirogiramu remafuta asina kufanira zuva nezuva.

Kukanganisa kwekudya kwemafuta mashoma

  • Kudzivirira kudya kwacho kuti kusave nenjodzi, chinhu chakanyanya kukosha kusave nekunyanyisa nezvazvo. Vamwe vanorasikirwa nehuremu, vachicherekedza mhedzisiro yekutanga, kusanganisa mafuta kubva kumenyu yavo zvizere. Nekuda kweizvi, matambudziko akasiyana siyana anogona kusimuka, kunyanya, iyo hadzi bhora rinotambura. Saka bonde rakanaka rinofanira kungwarira nezve kudya.
  • Nekudya kwemafuta mashoma, muviri haugamuchire mavhitamini ane mafuta, A, D, E, K uye mafuta asina kukwana anowanikwa mumafuta emhuka nemiriwo.
  • Kana iwe wajaira kudya zvakawandisa uye usinga regedze chikafu chine mafuta, saka chikafu chisina mafuta chingaratidzika sechisina kunaka kwauri. Zvinotora nguva kukudziridza tsika nyowani dzekudya.
  • Dzimwe nguva, nezvikafu zvine mafuta mashoma, mhedzisiro isingafadzi senge bvudzi rakasviba uye zvipikiri zvinopwanyika zvinogona kuitika. Vamwe vanhu, nekuda kwekushayikwa kwemafuta, vanotanga kunzwa kutonhora zvakanyanya. Kana izvi zvikaitika kwauri, rega kudya kwako nekukasira.

Kudzorerazve chikafu chine mafuta mashoma

Iwe unogona chete kudzokorora yakaderera-mafuta kudya kaviri kana katatu pagore.

Leave a Reply