Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 820 Kcal.
Nzira yenyama yekuderedza uremu inobatsira kushandura muviri pasina kunzwa kwenzara, iyo inowanzovhiringidza nekutsvaga chimiro chaunoda. Vanhu vazhinji vanofunga kuti kuderedza uremu, unofanirwa kudya michero, miriwo uye zvimwe zvikafu zvakareruka, kana kutofa nenzara. Asi muchokwadi, iwe unogona kurasikirwa nemafuta asina kufanira nekudya zvinogutsa uye kunyanya mapuroteni zvigadzirwa. Ngatitarisei pane mbiri dzinonyanya kufarirwa nyama sarudzo nhasi, dzakagadzirirwa 7 uye 10 mazuva.
Nyama yekudya zvinodiwa
Chakavanzika chekubudirira kwehunyanzvi uhu huri mukuti zvigadzirwa zvenyama zvinopa muviri muviri neprotein yakawanda, inova chivakwa chemhasuru. Uye muviri unoda simba rakawanda kugadzira zvinhu zvine mapuroteni. Nokudaro, iwe unodya uye unoderedza uremu.
Pasinei nokuti iwe uri pakudya kwenyama kana kungoedza kudya zvakanaka uye zvine mwero, unofanirwa kufunga nezvekuti munhu mukuru anokurudzirwa kudya anenge 500 g yezvigadzirwa zvine mapuroteni pazuva. Zvechokwadi, izvi hazvirevi chete nyama pachayo, asiwo cottage cheese, cheese, kefir, zvimwe zvemukaka nemukaka wakaoma, hove dzine hove, nuts, legumes, nezvimwewo.
Kana uchitevera mirairo yekudya kwenyama, zvinoenderana nenhamba yekudya-mazuva akasimbiswa, sekutonga, zvinotora kubva pamana kusvika pamasere makirogiramu asina basa.
Kudya kweprotein hakubatanidzi kudyiwa kweakareruka makabhohaidhiretsi, ayo, sezvaunoziva, anogona kukonzera kuwandisa uremu nyore. Huremu hapana chikonzero chekutaura zvakabikwa, shuga uye zvinotsiva, zvihwitsi, chero zviyo, zvinwiwa zvine doro uye shuga yemukati. Nheyo yezvokudya ichava hove uye nyama, mukaka uye zvigadzirwa zvemukaka zvakaderera.
Inokurudzirwa kusaisa munyu panguva yekudya. Asi usavhunduke kuti chikafu chese chaunodya chichava chisina kunaka uye chisingafadzi. Soy muto (iyo inobvumidzwa kuwedzerwa mumidziyo mune zvidiki zvishoma), ichangosvinwa muto wemonimu, miriwo yakaoma, zvinwiwa zvakasiyana siyana nezvinonhuwira zvinobatsira kugadzirisa dambudziko iri.
Inokurudzirwa kubika, kubika, stew, asi kwete fry ndiro. Iwe unogona kushandisa mafuta emiriwo kubika (zvichida muorivhi), asi mutsva (somuenzaniso, kuvapfekedza mumashizha emiriwo). Iwe unogona kunwa unsweetened tii nekofi uye, hongu, yakawanda yemvura ichirimo. Inokurudzirwa zvikuru kuti usakanganwa nezvekuita kwemuviri. Uyezve, zvigadzirwa zveprotein yakanakisa kuvaka tsandanyama. Iye zvino ndiyo nguva yekusimbisa muviri uye kuupa zororo rinodiwa.
Kudya kwemanheru hakufanirwe kupfuura 19-20 pm.
Kunyangwe chikafu chenyama chiri chakaringana uye chakazara, kunyangwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinakira. Zvikasadaro, iyo yakajairwa huwandu hwe microflora inodikanwa kuti iite hutano hutano inogona kudzikira muura. Kana iwe ukagara pakudya kwenyama, panogona kuve nezvinetso nemudumbu, chiropa, itsvo, mwero wecholesterol yakaipa ungawedzera, dysbiosis inogona kuitika, mabwe anogona kuoneka mumatope enyongo.
Kudya pane yekudya kwemazuva manomwe nyama
Muvhuro
Kudya kwemangwanani: yakabikwa huku zai; imwe rye crouton; kapu yekofi.
Snack: one apple diki.
Kwekudya kwemasikati: 100-130 gramu yenyama yakabikwa yakabikwa kana yakabikwa; imwe mbatatisi yakabikwa yakabikwa; 200 g saladhi yemiriwo mbishi isiri-starchy; tii.
Manheru snack: 100 g isiri-starchy michero.
Kudya kwemanheru: yakabikwa huku zai; nyama yakatsiga (kusvika ku80 g); cucumber kana tomato; girazi remuto upi noupi usina kutapira.
Chipiri
Kudya kwemangwanani: chidimbu che rye kana chingwa chezviyo chakazara uye mukombe wetii.
Snack: mashoma makarotsi mbishi azere kana musaradhi (anosvika 200 g).
Kwekudya kwemasikati: 100 g ye mbatatisi yakabikwa; 50 g yemombe yakakora yakabikwa kana kubikwa; zvidimbu zvidimbu zvevise.
Manheru masikati (mukombe wekofi isina kusimba pamwe nekuwedzeredzwa kwemukaka wakakora-mafuta.
Kudya kwemanheru: hove (kusvika ku150 g) yakabikwa kana yakabikwa; yakaenzana sipinashi (hatishandisi mafuta kana uchiibika).
Chitatu
Kudya kwemangwanani: chingwa che rye nechimedu chemafuta ane mafuta mashoma; kapu yetii.
Snack: pulp yeimwe grapefruit.
Kwekudya kwemasikati: 150 g yenyama yakaonda, yakabikwa kana kubikwa; 200 g yemakaroti akabikwa uye mbatatisi.
Masikati snack: muto wedomasi (200 ml).
Kudya kwemanheru: 100 g ye mbatatisi yakabikwa kana yakabikwa; 50 g yakaderera-mafuta kottage chizi; Kofi yetii.
China
Kudya kwemangwanani: chimedu chechingwa che rye nechidimbu chechuru chemafuta; kofi.
Snack: diki orange.
Kwekudya kwemasikati: 100-150 g yehuku yakabikwa kana yakabikwa isina ganda huku. mbatatisi yakabikwa; mamwe magaka matsva.
Yakachengeteka, apuro.
Kudya kwemanheru: omelet yakagadzirwa nemazai maviri ehuku uye nyama yakaonda kana nyama inonda; nyanya nyowani nyowani negirazi remuto waunofarira.
Chishanu
Kudya kwemangwanani: 100 g yekottage chizi nechingwa che rye (unogona kugadzira sangweji nekushongedza nemishonga); kapu yetii.
Snack: girazi remuriwo kana jusi remichero.
Kwekudya kwemasikati: chero nyama yakaonda yakabikwa isina kuwedzera mafuta (100-150 g); mbatata imwe yakabikwa kana yakabikwa uye girazi remusanganiswa wesweeted.
Manheru masikati snack: 200-250 ml yeakaderera-mafuta kefir kana yogati inogadzirwa.
Kudya kwemanheru: chikamu cheasina-starchy yemiriwo saladhi; girazi remuto wemuriwo.
Mugovera
Kudya kwemangwanani: maapuro maviri uye zvidimbu zvidimbu zvevise.
Snack: 200 g yenyowani karoti saradhi.
Kwekudya kwemasikati: 100 g yevhavha, iyo inogona kuiswa mune yakaderera-mafuta sosi (semuenzaniso, kubva yogati kana shoma shoma yakaderera-mafuta yakasviba kirimu); imwe mbatatisi yakabikwa iri pakati nepakati; 100-150 g yekabichi saladhi.
Manheru snack: mashoma radishes.
Kudya kwemanheru: 100 g yehwahwa hwakabikwa kana wakabikwa; yai yakabikwa; mamwe magaka matsva.
Svondo
Kudya kwemangwanani: 50 g wekottage cheese; chimedu chechingwa che rye; tii.
Snack: mukaka kana kefir (200 ml).
Kwekudya kwemasikati: 150 g yenguruve, yakabikwa kana yakakangwa mupani isina kuwedzera mafuta; yakabikwa mbatatisi uye inosvika ku150 g yesaradhi kubva kune isiri-starchy miriwo.
Manheru masikati (mukombe wekofi / tii isina kusimba pamwe nekuwedzeredzwa kwemukaka wakakora-mafuta mune hushoma, kuwedzera kusvika ku200 g yenyuchi dzakabikwa kana dzakabikwa.
Kudya kwemanheru: girazi kefir uye 1-2 pcs. mabhisikiti mabhisikiti (kana mamwe asina-zvinovaka muviri uye mashoma-mafuta).
Kudya pane yemazuva gumi nyama yekudya
Kudya kwemangwanani: 100 g yenyama yakabikwa uye saradhi yecucumber imwe uye tomato.
Kudya kwemangwanani kwechipiri: mashoma emiriwo isiri-starchy kana zai rakabikwa uye lettuce.
Kwekudya kwemasikati: 200 g yehove mune yakabikwa kana yakabikwa fomu uye akati wandei asiri-ane starchy miriwo (unogona kubika izvi zvese pamwechete)
Snack: girazi remuto wemuriwo kana mashoma mashupuni eisina-starchy yemuriwo saladhi.
Kudya kwemanheru: 100 g yenyama yakabikwa yakabikwa pamwe nemashizha eletisi kana 1-2 magaka matsva.
chitsamba… Usati warara, zvakanaka kunwa chamomil kana imwewo herbal tea.
Izvo hazvidikanwe kunyatso kuomerera kune chaiko chikafu. Chinhu chikuru kusadya chikafu chakawandisa. Chiyero chakakurudzirwa chenyama chinosvika ku400 g pazuva.
Contraindications kune nyama yekudya
- Kune makore ekurambidzwa kutevedzera kudya kwakatsanangurwa. Saka haugone kudya kusvika makore gumi nemasere.
- Zvakare, menyu yakaenzanirana inofanirwa kusarudzwa kune vanhu vakuru, nekuti chiitiko cheitsvo chinodzikira nezera, uye chikafu chenyama chinogona kukuvadza. Ehezve, nematambudziko aripo nenhengo iyi, hapana munhu anofanirwa kutendeukira kune rudzi urwu rwekudya.
- Vanhu vane chirwere chisingaperi havafanirwe kuenda kunodya nyama. Hazvikurudzirwe kurarama nenzira iyi muzhizha; zvinogamuchirwa zvakanyanya kurasikirwa nehuremu panyama muchando.
Kubatsira kwekudya nyama
- Kuchengeta chikafu che nyama kuri nyore. Mushure mezvose, iye anodyiswa-zvakanaka, akasiyana, anobatsira kudzikira uremu pasina kushaya simba uye nzara kurwadziwa, chengetedza zvakajairika kurovedza muviri uye panguva imwechete shandura muviri wako nenzira yaunoda zuva nezuva.
- Mushure mekudya, zvinonyanya kuchengetedza huremu hutsva, nekuti nekuda kwekuenzanisa kwezvikamu panguva yehupenyu uchishandisa nzira iyi, saizi yedumbu ichadzikira zvakanyanya. Uye kana ukasakwanisa kuzvitambanudza zvakare, ipapo unogona kuzonakidzwa nemaumbirwo emuviri akarasika kwenguva yakareba kwazvo.
- Nyama yakafuma mune huwandu hwakawanda hwezvinhu zvinovaka muviri uye michero michina: sodium, magnesium, iron, calcium, phosphorus, potasium, nezvimwewo. Nyama inogona kuwedzera mwero wehemoglobin (iyo inoita kuti chigadzirwa ichi chingova chisingachinjiki kana paine kupererwa neropa), chishandiso chakanakisa yekudzivirira osteoporosis…
- Zvakare, kudya nyama kunobatsira kudzikisira njodzi yekubatwa nezvirwere zvemwoyo, zvirwere zvemudumbu nezvimwewo zvirwere.
Kukanganisa kwekudya nyama
Zvinofanira kurangarirwa kuti zvipenyu zvose munhu mumwe. Zvinoitika kuti kune vamwe, kudya kwenyama, pane zvinopesana, kunokonzera kuparara kwesimba uye mafungiro. Pamusana pekuti nyama yakaoma kugaya, kushandiswa kwayo kunogona kutungamirira kune zvigadzirwa zvisingagadziki uye kuvimbiswa.
Kudzokorora nyama yekudya
Usati wadzokororazve chimiro nenzira yenyama, zvinokurudzirwa kumirira kana mwedzi mumwe chete.