Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 450/450/720 Kcal yemenyu kwe 1/3/10 mazuva.
Sezvakataurwa nevagadziri vekudya kwemukaka, hazvina kuoma kutevera, asi zvinozoitika kuti zvinoshanda. Hurumende iyi haimanikidze avo vanoda kushandura miviri yavo kuti vafe nenzara kweanenge mazuva ekupedzisira, izvo zvinogona kutyisa mune zvimwe zvakawanda zvinokurudzira zvekudya. Zuva rimwe chete rehupenyu nemukaka, maererano nekuongorora kweavo vanorasikirwa nehuremu, vanogona kubvisa 0,5-2 kg yemafuta asina kufanira emuviri. Mhedzisiro inoguma inoenderana nehuwandu hwemapaundi ekuwedzera uye pahunhu hweumwe neumwe. Chii ichi chinwiwa chechishamiso uye chinoshanda sei?
Mukaka tii chikafu chinodiwa
Paunenge uchirasikirwa nehuremu pamukaka weti, unofanirwa kunwa chinwiwa chakagadzirirwa, sezvaungafungidzira, kubva kune tii nemukaka. Unogona kuwana resipi yake pazasi. Kucherechedza kudya kwakasimba kwemukaka, apo ndiro chete ndiro mukaka weti, hazvikurudzirwi kwemazuva anopfuura matatu. Uye nekuda kwekudzivirira kuwandisa uremu, zuva rimwe rekutsanya pane ichi chinwiwa pasvondo richava rakakwana. Zvinoitwa nenzira imwechete nekudya kwemazuva matatu - tinoshandisa tii yemukaka uye ndizvozvo.
Kana iwe usina iron willpower, uye iwe usingaroti nezvekurasikirwa nekuremerwa nekukurumidza, unogona kutendeukira kune chikafu umo milkweed iri zvakare anoshanda mubatsiri mukurasikirwa uremu, asi inogara kwenguva refu (kusvika mazuva gumi).
Muchokwadi, zvese zviri nyore. Iwe unoderedza zvakanyanya macalorie ezvekudya uye, semhedzisiro, kurasikirwa uremu. Zvakakosha kuyeuka kuti, pamusoro pechinwiwa chikuru chegadziriro iyi, munhu haafanire kukanganwa nezve akajairwa mvura yakachena. Imwire mukati mekudya kwemukaka muhuwandu hwemagirazi masere pazuva.
Sezvo macalorie emukati ezvekudya pazuva rekudya ari mashoma, zvirinani kuramba kuita kwakasimba kurovedza muviri, uye kunyanya kubva pakuenda kujimu. Izvi zvinogona kutungamira mukudzikira kwakasimba musimba uye kudonha kweropa.
Heano mamwe mapepa ekugadzira ichi chinwiwa chinwiwa. Ziva kuti zvakanakisa kushandisa mukaka, huwandu, 2,5% mafuta (yakaderera-mafuta inogona kushandiswa, asi nenzira iyi kunzwa kwenzara kunogona kusimba) uye girini tii. Kana hukama hwako negreen tii hwakasuruvara uye husingatsungiririki kunwa, unogona kutora nhema tii (kana kusanganisa idzi mbiri dzakasiyana tii).
Sarudza imwe yedzinotevera nzira pahungwaru hwako.
• Tora mukaka wakatsva kusvika pamadhigirii makumi manomwe, wedzera nezve 70-3 tsp. kusanganiswa, siya kwemaminetsi gumi nemashanu.
• Bikira tii woidururira mumukaka unodziya. Kana iwe usingade inodziya, iwe unogona zvakare kutonhora, asi yekutanga sarudzo iri pamberi.
• Tumira teaspoon yetea infusion mumukombe, dururira 100 ml yemvura inodzika, wedzera 100-150 g yemukaka.
• Recipe muChirungu: dururira 1/3 yemukaka mumikombe yakatsamwa, wedzera 2/3 yeiyo yakasimba chai yekumwa.
Chero ipi nzira yaunoshandisa, iwe unofanirwa kushandisa 1-1,5 litita emukaka uye 3-4 tsp. tii (kana chipunu chimwe chete chekugashira tei yega, kana uchida chinwiwa chakasimba).
Inokurudzirwa kunwa ichi chinwiwa maawa maviri ega ega. Inotenderwa kuishandisa zvese kudziya uye kutonhora. Iwe unogona kusiyanisa pakati pemautema, girini uye kunyangwe michero tii kuitira kuti iwe usazobhowekana nechitarisiko chakafanana.
Menyu sarudzo
Mune yakasarudzika vhezheni, sezvakaratidzwa, chete mukaka tii unogona kudyiwa. Iyi sarudzo mune yakasarudzika vhezheni ine chinguva mazuva matatu.
Zvakare, hazvina kubviswa izvo zuva rimwe chete rekutsanya pane milkweed.
Uye heino menyu kwenguva refu, asi isina kuomarara, Kudya kwemazuva gumi kweMukaka… Zvigadzirwa zvinogona kuchinjaniswa, uchicherekedza zvemukati zvemafuta, kuumbwa uye zvemukati wekoriori.
Breakfast breakfast: omelet kubva mazai maviri (zvichida kubikwa pasina kuwedzera mafuta); toast inopararira nemucheka mutete we-low-fat cheese kana jam; mukaka tii.
chisvusvuro: orenji rimwe guru.
dhinha: sopu yemiriwo uye saradhi yemiriwo mutsva (zvichida pasina kushandiswa kwezvigadzirwa zve starchy).
Manheru masikati: zvishoma zvishoma-fat-fat cottage cheese (kusvika 150 g).
dhinha: mukaka tii.
Contraindications kune mukaka chikafu
Izvo hazvigoneke kune vanhu vane lactose kusagadzikana, chero itsvo kana chirwere chenduru kuita chikafu chemukaka kana kugara pamazuva ekutsanya akadaro.
Hazvikurudzirwi kuita nzira iyi yekubvisa huremu hwakawandisa uye vakadzi vari munzvimbo inonakidza. Asi dzimwe nguva zvinogona kubvumidzwa. Kana iwe uchida kushandisa kune chero sarudzo yekudzora huremu wemukaka tii, ita shuwa yekubata chiremba wako uye kubvunza kuitira kuti uderedze njodzi dzehutano dzinonyanya kutyisa mumamiriro ako.
Zvakare, iwe haufanire kugara kunyange kwezuva pane mukaka tii kana iwe waona yakasimba kumanikidza madonhwe, kunyanya kana iwe wafenda. Zvikasadaro, maiwe, chiitiko chinovava chinogona kudzokororwa. Izvo zvinodikanwa kubvunza chiremba uye chero munhu ane chero rudzi rwechirwere chisingaperi. Iyi nzira yekuderedza uremu inogona kunge yakapesana iwe. Iwe haufanire kuzvishandisa iwe panjodzi yako wega uye panjodzi.
Zvakanakira mukaka tii kudya
Zvakanakira kushandura chimiro pamukaka wetii zvinosanganisira kukurumidza kurasikirwa uremu, kuwanikwa kwezvigadzirwa zvinoshandiswa mune chero chikafu. Iwe haufanire kutenga zvinodhura zvinonaka uye fiddle nesarudzo yemenyu kwenguva yakareba.
Kana iwe usingapfuure pane chikafu, iwe haugone chete kuita yakanaka sevhisi, asi zvakare uve nemhedzisiro kune muviri. Zvikurukuru, mvura yakawandisa inobviswa mairi uye, semhedzisiro, kuzvimba kunodzikira uye kutaridzika kunovandudzika.
Inosimudzira kuwedzera kwema pluses kune ino uremu system uye akawanda akanaka zvimiro zvedema, girinhi uye michero tii. Inobatsira kudzoreredza kuneta, inomutsa metabolic maitiro emuviri, uye inoderedza kukura kweoncological tumors. Tea zvakare yakakurumbira nekuda kwekubatsira kwayo pakumutsiridza muviri. Mashizha etii (tiri kutaura pamusoro pemhando yepamusoro yetii) ane zvinhu zvakapetwa ka18 kudarika kukwanisa kwevhitamini E, iyo, sezvaunoziva, ine rudzi urwu rwekuita pamuviri.
Kukanganisa kwemukaka weti yekudya
Izvo zvakashata zvinosanganisira iyo yakafanana mhando yekudya. Kana tikataura nezve mukaka-wakavakirwa kudya kwakasimba, saka haugone kutiza zvachose.
Haasi munhu wese anokwanisa kurarama nenzara. Kunyangwe vamwe vachiona kuti nzira iyi yekudzivirira huremu hwakawandisa inogamuchirwa kwavari, nzara kurwisa hakuna zvachose, chinhu chikuru kusakanganwa kunwa tii yemukaka nguva dzose.
Kudzorerazve
Kana isu tikataura nezve rimwe-zuva kuburutsa pamukaka tii, haufanire kutendeukira kune ino mashiripiti wand kanopfuura kamwe pasvondo.
Kana iwe ukapedza mazuva matatu uri paiyi, zvirinani kuti uite izvi, zvakanyanya, kamwe chete pasvondo mbiri. Zvakangodaro, iyo macalorie zvemukati zvakaderedzwa zvakanyanya.
Kana iwe uchinge warasikirwa nehuremu pamukaka kwemazuva gumi, mirira kusvika kunotevera kudya-Marophon, kana zvichidikanwa, masvondo matatu, kana zvirinani - kureba.