Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 680 Kcal.
Iyi yekuderedza uremu system yakagadzirwa neRussia nyanzvi yezvokudya Margarita Koroleva. Pakazara, zvinotora mazuva 9 (mazuva matatu, 3 mono-diets). Vazhinji vamiriri vebhizinesi rekuratidzira, ravasina kuvanza, tendeukira kunzira yekudzikisa uremu yakagadzirwa naMambokadzi. Vanoti muimbi Valeria akakwanisa kurasikirwa naye 3 makirogiramu. Ngatinyatso tarisei kune iyo stellar chikafu.
Kudya zvinodiwa naMargarita Koroleva
Mazuva matatu ega ega, maererano nekudya kwaMambokadzi, unofanirwa kugutsa muviri nezvimwe zvekudya. Makabhohaidhiretsi anoenda zvakananga kuhondo. Ipapo mapuroteni anotanga kushanda, achibatsira mukuparara kunoshanda kwemafuta. Uye mishoni inopedzwa nemiriwo inochenesa muviri wechepfu, chepfu uye zvimwe zvinhu zvinokuvadza zvinomutsa huremu hwakawandisa uye kusawirirana nehutano.
Mazuva ese, Margarita Koroleva anokurudzira kunwa mvura yakawanda (2-2,5 litita emvura yakachena). Asi iye munyori wehunyanzvi anoyambira kuti kunwa kwemvura kwakaputsika nenzira imwecheteyo sekudya kunovaka muviri. Imwai mvura mune angangoita matanhatu kushanya (uye zvimwe 6-8). Enda kunzvimbo yekudiridza kazhinji mangwanani. Zvishoma kazhinji - mune yechipiri, kuti irege kumutsa kuratidzika kwekuzvitutumadza nekuda kwekudyiwa kwakanyanya kwemvura masikati.
Kuti uchengete mhedzisiro yakawanikwa pane chikafu, mushure mekusiya, zvakakosha kutevedzera inotevera mitemo, iyo inosimbisa zvine mutsindo Margarita Koroleva.
Iva nechokwadi chekudya kwekuseni. Kudya kwekutanga kunobatsira kutanga metabolism uye, semhedzisiro, kwete kudya zvakanyanya mune ramangwana. Chokwadi, kazhinji, pasina kudya kwekuseni, munhu anongodyisa masikati kana, kunyange zvirinani, kudya kwemanheru. Nemaitiro akadaro ekudya, anomutsa zviri nyore kuoneka kwemapaundi ekuwedzera munguva pfupi.
Munyori wezvokudya anoda kuti ugare uchidya uchiziva. Kana iwe uchizoshandisa ichi kana icho chigadzirwa, zvibvunze iwe mubvunzo kuti chii chinobatsira icho chingaunze kumuviri? Chokwadi, zvimwe zvekudya zvinogona, pane kudaro, kukuvadza hutano.
Edza kuchinjira kuzvidimbu zvidyiwa zvachose uye udye mumaawa 3-4, uchidzivirira kumbomira nzara kwenguva refu. Muchiitiko ichi, zvakakosha kuongorora huwandu hwechikafu. Kumwe kudya hakufanirwe kudarika 250 g. Kana zvisingaiti kuyera, unogona kushandisa girazi renguva dzose uye kudzora zvawakadya nenzira iyi: panguva yatinodya chikamu chinokwana girazi rimwe chete.
Wedzera zvinonhuwira kuchikafu chako, zvinonhuwira zvinobatsira kumhanyisa metabolism uye kudzivirira kuwanda kwehuremu kuwanda.
Kuti usape chero mukana wehuremu hwakawandisa kuti udzoke, kamwe chete pasvondo Mambokadzi anokurudzira kuburutsa sezvinotevera. Masikati, inwa 1-1,5 malita emukaka wakaderera-mafuta kana wakaderera-mafuta akaviriswa muzvikamu zvakaenzana uye panguva dzinenge dzakaenzana.
Usakanganwa nezve chiitiko chemuviri. Kana iwe uchida kudzikira uremu, kurovedza muviri kunofanirwa kutora ingangoita maminetsi makumi mana, sezvo mafuta ari kupisa nemaminitsi makumi maviri chete mushure mekutanga kwekurovedza muviri.
Edza kudzivirira chikafu chakakangwa zvachose. Zvirinani kuwedzera mafuta emiriwo mashoma (ayo asina kukodzera kutaura zvisina mvumo) kune dhishi rakagadzirwa, uye zvishoma.
Kunyangwe mune isiri-yekudya nguva, usanyanya kushandisa mapuroteni chikafu. Sezvinocherechedzwa nenyanzvi yezvokudya, kuvakadzi, mwero wavo unofanirwa kunge uri 250 g pazuva, kune varume - anosvika mazana matatu g.
Kutanga mazuva 3 – mupunga, mvura neuchi.
Margarita Koroleva anokurudzira kushandisa mupunga muchena, kunyanya mupunga wezviyo wakareba. Ungabika sei? Husiku hwapfuura, dururira chikamu chinodiwa (250 g) chemupunga nemvura inotonhorera, sukurudza zvakanaka mangwanani uye tumira kunobika. Nekubika, dururira mupunga nemvura inopisa (ratio 1: 2). Pheka kwemaminitsi gumi nemashanu. Isu tinodya mupunga zvidimbu zvidimbu, zve15-5 nguva, ingangoita muzvikamu zvakaenzana kana tichinzwa nzara.
Asi huchi, kupa muviri simba uye kuwedzera mafuta nezvinhu zvinobatsira, zvinokurudzirwa kudya pakati pekudya, kwete kusanganisa pamwe nemupunga kana mvura.
Chechipiri mazuva matatu - yakabikwa nyama isina mafuta kana hove.
Inokurudzirwa kudya nyama inosvika 1200 g pazuva, kana kusvika 700 g yehove. Nyama nehove mazuva anogona kuchinjwa. Izvi, kunyanya, zvinobatsira kuve nechokwadi chekuti mhando imwechete yemenyu haina kukufinha uye haikonzere kuparara. Kubika zvigadzirwa izvi ndeimwe yeiyi nzira dzinotevera: mune kaviri bhaira, bika, stew kana kubheka. Paunenge uchidya, iva nechokwadi chekubvisa ganda uye kubvisa kunyanya mafuta particles. Kungofanana nemupunga, tinodya nyama nehove zvigadzirwa, tichizviparadzanisa muzvikamu 5-6 zvakaenzana. Chikamu chekupedzisira chinofanira kudyiwa, chakanyanya, pamberi pe19 pm, kana angangoita 2-3 maawa asati azorora husiku (kana iwe ukaenda kunorara zvakanyanya, uye kumbomira kwakadaro pakati pekudya kwakafanana nekutambudzwa kwauri). Iwe unogona kuwedzera mishonga kune ndiro, asi haufaniri kushandisa munyu. Nenzira, kurudziro yakafanana kwemazuva matatu ekutanga, apo mupunga unodiwa.
Mazuva ekupedzisira matatu - 3 kg yemiriwo pazuva.
Nyanzvi yezvokudya inokurudzira kupa miriwo yemavara machena uye egirinhi (kunyanya, zvakadai semagaka, kabichi, anyanisi, zucchini duku). Miriwo yemavara inobvumidzwawo, asi panofanirwa kunge paine mashoma pane yako menyu pane yapfuura. Kubva muvara mune zvakakosha tomate, beet, karoti, bhero mhiripiri. Zvinokurudzirwa kudya hafu yehuwandu inobvumirwa yemiriwo mbishi, uye imwe hafu yakabikwa, yakabikwa kana yakabikwa (asi yeuka kuti hatiwedzere mafuta). Iwe unogonawo kuwedzera 3 tsp kune kudya kwezuva nezuva. huchi hwemhando yepamusoro hunogona kunyungudutswa mumvura. Mukuwedzera kumvura, unogona kunwa green tea pasina shuga. Kufanana nemazuva matanhatu apfuura, idya zvishoma.
Contraindications kune iyo Koroleva chikafu
Kugara pakudya kwaMargarita Koroleva kwakarambidzwa kune avo vanhu vane gastritis, maronda emudumbu, hosha dzakakomba dzemwoyo nemidziyo yeropa.
2. Chero zvazvingaitika, sezvo chikafu chemazuva mapfumbamwe chakanyanya kuomarara, zviri nani kubvunza chiremba. Pfuura nepakati pekutanga bvunzo usati watanga. Zvichida iwe pachako hauzive nezve mamwe matambudziko nemuviri wako. Chenjerera.
3. Zvakakosha kuziva kuti zuva rakakurudzirwa kefir haridi kushandiswa nevaya vane zvirwere zve genitourinary system. Sarudza kumwe kuburutsa kwakasiyana uye woita uchitaurirana nenyanzvi ine ruzivo.
4. Usatange kudya kana kuti uine dzihwa kana kurwara. Mira kudzamara muviri wadzokera pane zvakajairwa, uye ipapo chete wozoremerwa
5. Zvakakosha kutora zororo kubva pakurasikirwa nehuremu, kana kumbopfavisa mitemo yezvekudya kana uchirwara.
Zvakanakira kudya kwaMargarita Koroleva
1. Iyo isina mubvunzo pamwe neyechikafu ndiko kushanda kwayo. Sevanhu vevhareji yekuvaka chinyorwa, kune kwavo kuyedza vakapihwa mubairo nekurasikirwa anosvika mashanu makirogiramu ehuremu hwakawandisa. Yakazara kazhinji yairasa makirogiramu gumi. Saka hapana chikonzero chekukahadzika kushanda kwehutano hweKoroleva.
2. Kudya kunobatsira kugadzirisa metabolism. Metabolism iri kuwedzera. Saka kana iwe ukachinjira kune yakaenzana, isina-isina maturo, kudya kunovaka muviri mushure mekudya, pamwe haugone kuve nani.
3. Zvakakosha kuziva kuti kudya kunoumbwa nezvokudya zvine utano izvo zvichabatsira kubhadhara muviri nezvinhu zvose zvaunoda. Isu tinokurudzira kubhadhara zvakanyanya kune zvinobatsira zvivakwa zvezvigadzirwa zvinosanganisirwa mukudya kwaMargarita Koroleva.
4. Mumazuva matatu ekutanga unoda kudya mupunga. Yakapfuma muamino acids, mavhitaminzi eB, ane mhedzisiro inobatsira pahurongwa hwetsinga, inosimbisa tsandanyama yemoyo, inopa muviri iodine, phosphorus uye calcium. Mupunga, sebhurashi, unobvisa sodium yakawandisa muchimiro chemunyu kubva mumuviri. Mupunga unonyanya kukosha kune gastritis uye maronda emudumbu. Zvakare, kugara uchinwa mupunga zvine mwero kunobatsira kuchengetedza BP iri padanho chairo. Inobvisa mupunga kubva mumuviri uye yakawandisa mvura, kazhinji inomutsa edema.
5. Ihove inokurudzirwa kune yechipiri chikamu chekudya yakafuma mune zvakasiyana-siyana zvakakosha zvicherwa, mavitamini uye trace elements. Nguva dzose kushandiswa kwehove uye zvakasiyana-siyana zvekudya zvegungwa kunobatsira kurebesa huduku hwemuviri uye kuvandudza chitarisiko chayo. Zvakare, izvi zvigadzirwa zvinobatsira kurwisa atherosclerosis uye matambudziko emoyo. Kushandiswa kukuru kwezvokudya zvegungwa kunokanganisawo mwero wehemoglobin. Hove inonyatso kutsiva kushayikwa kwesimbi mumuviri wemunhu.
6. Nyama inotipa mapuroteni mazhinji - chinhu chikuru chekuvaka chinobatsira kupa tsandanyama, nokudaro kubvisa muviri wemafuta akawandisa uye, nekudaro, kuchipa kuonda. Nyama ine yakakosha seti yemamino acids kubatsira muviri kushanda nemazvo. Zvakare, aya maamino acids anobatanidzwa mukuwedzera kwemahormone ekukura, ndosaka kudyiwa kwenyama kwakakosha kwazvo kuvana kubva pazera rekutanga.
7. Hazvibviri kufuratira uye miriwo, iyo iri mukukudzwa kwakakosha mukudya kwakanyanyisa kwemazuva matatu. Izvo zvakakosha zvezvigadzirwa zvemiriwo zvinosanganisira chokwadi chekuti vane mhedzisiro inobatsira pakudzivirira kwemuviri kwese, kudzivirira kuitika kwezvirwere zvinotapukira. Miriwo mizhinji ine zvinovaka muviri zvinonyudzwa zvachose nemuviri uye zvinoungana mairi. Kudya muriwo kunobatsirawo kuderedza njodzi yechirwere chemapapu, chirwere chemwoyo, kenza, uye mamwe matambudziko ehutano akawanda.
Zvakaipira kudya kwaMargarita Koroleva
1. Kunyange zvazvo zvigadzirwa zvinoshandiswa mukudya zvinobatsira mukati mavo, mavitamini nemaminerari zvingave zvisina kukwana kumuviri, sezvo zvinotorwa zvakasiyana. Zvimwe zvichakwana, nepo zvimwe zvichave zvishoma.
2. Shuga yeropa, kunyanya pamazuva emupunga, inogona kuchinja zvisina kunaka.
3. Uye mazuva chaiwo enyama (kunyanya, mazuva ehuku) anogona kukanganisa chiyero chemvura-munyu kwete nenzira yakanakisisa.
4. Zvakare, vamwe vanhu vanonzwa nzara, vasingadyi huwandu hwechikafu chinotenderwa pazuva uye vanonzwa kusagadzikana.
Kudzokororwazve kuitwa kweiyo Koroleva chikafu
Kudya uku hakukurudzirwi kumberi kwemasvondo matatu. Uye zvirinani kugara uchitevedzera mitemo yekudya zvine musoro, kusanganisira izvo zvakapihwa naMambokadzi. Zvino, chokwadi, haufanire kudzoka kunyaya yekushingairira kurasira iyo yakaunganidzwa isingakoshi huremu zvakare.