Mukati
- Kunyora chikafu chekurapa chekureruka uremu
- Zviratidzo:
- Hunhu hwechikafu chekurapa hwekureruka
- Iyo kemikari yezvigadzirwa zvekurapa slimming diet
- Iko kukosha kwesimba kwechikafu chekurapa chekureruka uremu
- Chiremba slimming diet yekubika tekinoroji
- Kudya kwekurapa kushoma kwekudya
- Kurapa Kurema Kudya Kudya Kunokurudzira uye Kugumira Kudya uye Kudya
Overweight
inoiswa ipapo,
kwavanonyanya kuoneka
Chero kiriniki yehutano, senge chero imwe nzvimbo yekurapa kana yekudzivirira iyo inopa ekurapa (kusanganisira akasarudzika masanatori ekuremerwa uremu), inotsanangura kurapa kwekudya kwekudya sechimwe chezvinhu zvekurapa kwakabudirira.
Kudya kwekurapa kwekudzikira uremu kusiyana nezvimwe zvinodyiwa zvisiri zvekurapa zvinoshanda (zvakare ichipa mhinduro kumubvunzo wekuti ungaite sei uremu nekukurumidza, kudya kunopindura nenzira dzakasiyana) nekuwedzera inowona anotevera parameter kuti uwane yakaenzana uremu mhedzisiro.
- kusarudzwa kwezvikafu zvekudya
- chigadzirwa kugadzira tekinoroji
- nguva yekudya
- kuwanda kwekudya kwekudya
Kazhinji, ese ekurapa masangano (kusanganisira makiriniki ezvekudya) anoshandisa nzira yekuverengera yekudya iyo inowanzo gamuchirwa mune yekurapa uye yekiriniki maitiro. Zvinoenderana nekuverenga uku chikafu chekurapa chekureruka uremu iri panzvimbo yechi8 uye inonzi Kudya nhamba 8 (Tafura nhamba 8).
Kunyora chikafu chekurapa chekureruka uremu
Pfungwa mbiri huru dzinomira pano:
- Kubviswa kwekuunganidzwa kweakawandisa adipose tishu mumuviri nechero degree rekufutisa.
- Kudzivirira kwekunyanyisa kuiswa kweadipose tishu pamberi pezvirwere zvinowirirana (zvakabatana nezvimwe zvekudya).
Zviratidzo:
Kufutisa kana kufutisa kweyekutanga, yechipiri, yechitatu dhijitari sechirwere chiri pasi kana pamberi pezvimwe zvirwere zvisingade kushandiswa kwezvikafu zvakakosha mukusavapo kwekukanganisika mukushanda kwenzvimbo yekugaya.
Hunhu hwechikafu chekurapa hwekureruka
Iko kukosha kwesimba kwechikafu kunodzikira zvakanyanya nekuda kweakareruka anogayika macarhydrate uye, kusvika padiki padiki, mafuta ezvese zviri zviviri miriwo uye mhuka mavambo. Mapuroteni zvirimo zvinoderera zvakanyanya nekuda kwemhuka. Kugumira kudyiwa kwemunyu uye zvisina-chikafu zvinopinda mumuviri.
Kudya kwekurapa kwekudzikira uremu inosanganisira kubviswa kwakakwana kubva pakudya kwechikafu chinowedzera-chishuwo, zvinwiwa zvekunaka uye zvekuwedzera (izvo hazvina kukosha kwehutano, asi zvine simba zvinokonzeresa zvekuvharirwa kwemuto wekugaya, uye semhedzisiro, vanosimudzira kudyiwa kuri nani kwechikafu yakanaka muhupenyu hwakajairika, asi kwete parizvino uremu - zvakafanana zvinodiwa uye zvimwe zvakanyanya kudya kunoshanda - semuenzaniso, chikafu cheJapan).
Iyo kemikari yezvigadzirwa zvekurapa slimming diet
Zvinorambidzwa pakugadzirwa kwemakemikari ezvigadzirwa:
- Inenge 60% yeprotein inopinda mumuviri inofanirwa kunge iri mapuroteni emhuka
- Angangoita 25% emafuta anofanira kunge ari mafuta emuriwo
- Kunwa munyu kwemazuva ese hakufanirwe kudarika magiramu masere (ayo magiramu mashanu anopiwa munhu pane chikafu, uye matatu akasara ari muzvikafu zvadyiwa)
- Mvura yemahara yemahara isina kusungwa kuchikafu is 1,2 litres.
Iko kukosha kwesimba kwechikafu chekurapa chekureruka uremu
| dhayeti | Mapuroteni, Mr. | Mafuta, Mr. | Carbohydrate Mr. | Calorie zvemukati, Kcal / zuva |
| pfupiso kudya nhamba 8 | 105 ± 5 | 85 ± 5 | 135 ± 15 | 1725 ± 125 |
| Kudya nhamba 8 kudzikira zvine mwero zuva nezuva koriori zvemukati | 75 ± 5 | 65 ± 5 | 75 ± 5 | 1190 ± 45 |
| Kudya nhamba 8b Minimal zuva nezuva koriori zvemukati | 45 ± 5 | 35 ± 5 | 60 ± 10 | 735 ± 50 |
Chiremba slimming diet yekubika tekinoroji
Kugadziriswa kweCulinary kunosanganisira kugadzirwa kwemidziyo yakabikwa kana yakabikwa, pamwe chete neyakabikwa (yakagayiwa, yakachekwa uye yakakangwa zvigadzirwa zveculinary zvinogumira kana kubviswa zvachose). Kubika kusingabatanidzi kushandiswa kwemunyu kana zvinonhuwira (iyo buckwheat yekudya ine zvakafanana zvinodiwa). Kushandiswa kweshuga kunobviswawo, kushandisa zvinotapira (aspartame, sorbitol, xylitol, stevioside) kana zvichidiwa.
Kudya kwekurapa kushoma kwekudya
Kudya kwekurapa nhamba 8 mune ese matatu sarudzo (chikafu chekutanga, chikafu chine kudzikira zvine mwero kwezuva nezuva koriori zvemukati, chikafu chine huwandu hwakanyanya kuderera kwezuva nezuva koriori zvemukati) inotora chidimbu chekudya pamwe neanosvika matanhatu ekudya pazuva (chaizvo maawa maviri, kusanganisa nguva yehusiku) .
Kurapa Kurema Kudya Kudya Kunokurudzira uye Kugumira Kudya uye Kudya
| Featured Products | Zvigadzirwa zvinorambidzwa |
| Zvigadzirwa zvekubheka (kusvika 100-150 g pazuva) | |
| Gorosi uye chingwa che rye chakagadzirwa kubva muupfu hwakakwana, chingwa chine bran additives chiri nani. | Chingwa chegorosi chakagadzirwa kubva premium kana 1st giredhi hupfu, makuki, pamwe chete nezvigadzirwa zvakagadzirwa kubva kuhupfu kana keke. |
| Zvigadzirwa zvenyama uye huku | |
| Nyama yakaderera-mafuta (nyama yemombe, tsuro, huku) mumhando yakabikwa, yakabikwa kana yakabikwa - soseji, aspic (jelly) - chikafu chinokurumidza chezhizha chinokurudzirawo. | Mhando dzese dzenyama inopfungaira, nyama yemumagaba (stew) uye chikafu chemumagaba, semi-yakapera zvigadzirwa nezviyo, nyama ine mafuta, huku (dhadha, ham, soseji, yakabikwa, semi-kuputa uye kuputa soseji). |
| Hove uye hove dzegungwa (kusvika 150-200 g pazuva) | |
| Mhando dzakaderera-mafuta ehove dzegungwa nerwizi (pollock, river perch, haddock, pike perch, cod, pike) yakabikwa, yakabikwa, yakabikwa kana muchimiro cheaspic, hove (senge shrimp, mussels, shellfish, nezvimwewo). | Mafuta emhando yehove nehove yegungwa (sturgeon, saury, herring, mackerel, nezvimwewo) mune chero ipi zvayo (kusanganisira munyu uye kusvuta), caviar, hove dzemakani zvinorambidzwa. |
| Eggs | |
| Kudya huku yakabikwa kana muchimiro chemaomelets zvinogamuchirwa - sezvakaita kudya kweProtasov. | Fried huku (akaomeswa mazai) uye chero imwe (zvihuta) mune chero chimiro. |
| Mukaka uye zvigadzirwa zvemukaka | |
| Mukaka, yogati, kefir, kottage chizi uye chizi, isina mafuta kana ine hushoma huwandu hwemafuta nemunyu, kirimu yakasviba muhuwandu hushoma sekuwedzera kune huru ndiro. | Zvigadzirwa zvemukaka zvakaviriswa zvemamwe marudzi (mukaka wakabikwa, wakabikwa mukaka wakaviriswa, snowball, cream, yoghurts, nezvimwewo), pamwe chete nemafuta emukaka emukaka wekona yekuruboshwe kana nemunyu-shuga zvinowedzera, hazvibvumirwi. |
| Mafuta uye Mafuta | |
| Muriwo uye bota zvinobvumidzwa mune mashoma mashoma. | Kubika mafuta, mafuta akasanganiswa, mafuta enguruve, nyama yegwayana, mafuta emombe uye, kazhinji, chero mafuta enyama anorambidzwa. |
| Pasita nezviyo | |
| Pearl bhari uye buckwheat inogumira muchimiro chezviyo. | Chero imwe zviyo (nyemba, semolina, mupunga uye oatmeal) uye chero pasita zvinorambidzwa. |
| Muriwo, michero uye michero | |
| Miriwo inogamuchirwa yakabikwa, yakabikwa, yakasvibirira, yakaputirwa (mbatatisi muhuwandu hushoma). Zvibereko nemabriri anodikanwa anotapira uye anovava muchimiro chejelly, mousse, compotes nezvinotapira. | Miriwo ine munyu uye yakasanganiswa, pamwe nechero zvinodzivirira zvinosarudzika. Mhando dzinotapira dzemichero uye michero (mazuva, mazambiringa, manwiwa, mazambiringa akaomeswa, nezvimwewo). |
| Desserts | |
| Shuga zvinotsiva (aspartame, sorbitol, stevioside, xylitol, nezvimwewo) zvinogamuchirwa sechivhengiso chinowedzera kumadhizeti. | Mhando dzese dzekugadzira, huchi, zvihwitsi, shuga, jamu, ice cream, nezvimwe hazvigamuchirwe. (iyo ndimu yekudya haibvumidze zvakafanana). |
| Soup uye zvinotonhora zvinotonhora | |
| Kabichi muto, okroshka, borscht, muto wemuriwo pamwe nekuwedzeredzwa kwezviyo, beetroot muto, masobho ane hove isina kusimba kana nyama muto une nyama (kusvika kumagiramu mazana matatu pazuva) zvinogamuchirwa (zuva rega rega). | Mbatatisi, dairy, legume uye mamwe masobho pamwe nekuiswa kwezviyo zvisingagamuchirwe kana pasita hazvigamuchirwe. |
| Condiments uye sauces | |
| Masupu akavakirwa pamadomasi, howa, vhiniga uye mamwe masukisi asina zvigadziriso zvinogamuchirwa. | Mafuta ese ane mafuta kana anopisa, mayonnaise, mafuta kana zvinwiwa zvinopisa, chero zvinonhuwira kana zvinonhuwira hazvigamuchirwe. |
| Beverages | |
| Kofi ine mukaka uye nhema, tii uye chero michero isina kutapira, bheri kana majusi emiriwo. | Chero chero majee anotapira, cocoa, mandimu, kvass, nezvimwe hazvigamuchirwe. Doro rinorambidzwa munzira dzese. |
Izvo zvinofanirwa kucherechedzwa kuti mushure mekusvika pahuremu hunodiwa hwemuviri, nzira dzakajairika kune kudya kunovaka muviri hadzifanirwe kuchinja zvakanyanya - kutanga kwezvose, izvi zvinoshanda kune chikafu chisina kubviswa mumenyu. Mune ino kesi, iwe unogona kushandisa humwe hunyanzvi matekinoroji (kufashaidza, kubika, kubheka, nezvimwewo).
Chekutanga pane zvese, mukana wekuti chikafu chekurapa uremu ndechekuti inoongororwa kiriniki uye inoshandiswa munzvimbo dzese dzekurapa - kushanda kwayo kunotsigirwa nesainzi - pasina kupokana, chokwadi ichi chinogona kunyatso sarudza chisarudzo chekudya - semuenzaniso, Sybarit system yemunyori haisi chikafu chekurapa.
Kudya kwekurapa kwekudzikira uremu seyechipiri yekuwedzera, iyo ine yakajairwa metabolism - chete mushure meizvozvo huremu hunodzikama padanho rinodiwa.
Mukana wechitatu wekudya kwekurapa kwekudzikisa uremu ndewekuti hapana yakanyatso tsanangurwa menyu yekudya - iwe une mvumo yekushandura kudya mukati memiganhu yezvinobvumidzwa nemaonero ako (mumakiriniki mazhinji ezvekudya zvino netsa).
Uye chechina, chikafu chekurapa chekureruka uremu zvakanyanyisa kuenzana maererano nehupo hwekuoma kwemaminerari uye mavitamini - zvakapesana pakatarisana - chikafu chevise.
Chikafu chekufutisa chikafu chinoratidza zvakadzikira mhedzisiro mukuremerwa uremu (uchienzaniswa neyekukurumidza chokoreti chikafu) - kurasikirwa uremu kunenge kuri 0,3 kilograms pazuva (paavhareji).
Kukanganisa kwechipiri kwekudya kwekurapa kwekudzora uremu kunopindirana nehunhu hwayo - kusavapo kwechikafu chakasimba (semuenzaniso, muchikafu cheFrance), izvo zvinoda, kana uchiedza kuteedzera zvese zvekurumbidza kumba, chenjera menyu kukarukureta yenhamba yakakura yemiparameter.