Nut dhayeti, mazuva mashanu, -5 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 680 Kcal.

Nutsu dura rechisikigo rezvinhu zvakawanda zvinobatsira. Kunyangwe ihwo huremu hwakawanda hwekoriori, nzungu, kana dzikashandiswa nemazvo, dzinogona kubatsira mukudzikira uremu

Nut dhayeti inoda

Mhando dzehunyanzvi hwekushandura chimiro dzinounzwa mushanduro dzakasiyana. Nutsu chikafu chine mafuta, saka nzungu dzakawanda dzinodya zvakapfupika.

Unogona kungojairira mazuva ekutsanya nzungu, asi kwete kanopfuura kamwe kana kaviri pavhiki. Saka mumwedzi, uine hushoma hutano njodzi, unogona kurasikirwa 3-4 mamwe mapaundi. Pakati pezuva rekutsanya, iwe unofanirwa kudya kusvika kumagiramu zana ezve chero nzungu (unogona kusanganisa mhando dzakasiyana). Edza kudya zvidimbu zvidimbu uye kuronga zvakaringana 100-4 mini-kudya pazuva. Inotenderwa kuwedzera kudya kweiyo nati ine isina kutapira girini tii uye yakachena isina-kabhoni mvura. Sezvo mutemo, mune rimwe zuva rekutsanya, kurema uremu kuri 5-0,5 kg (zvinoenderana nehunhu hwemunhu muviri).

Iwe unogona kurasikirwa anosvika maviri makirogiramu ehuremu huremu uchishandisa XNUMX-zuva nzungu kudya, chikafu chezuva nezuva chinosanganisira kushandiswa kwe50 g yenzungu, 100 g yehove kana zvipuka zvehuku, pamwe nemagaka nematomatisi. Inokurudzirwa kuramba munyu panguva yekudya. Kana izvi zvakakuomera, saka zvirinani usapfuure-munyu madhishi. Wedzera nguva yeichi chikafu chekudya kusvika mazuva mashanu zvinogoneka kana iwe ukawedzera girazi remukaka wakagadzirwa chigadzirwa (semuenzaniso, kefir kana yogati), isina mafuta kana 1% kumenyu yezuva nezuva. Mune zvese nzira dzekudya dzemuti, zvakanakisa kunamatira kuchikafu chisina kukwana. Izvi zvinobatsira kudzivirira nzara yakaoma uye, semhedzisiro, kuparara nehunyanzvi.

Kana iwe usingakwanise kufungidzira hupenyu hwako husina michero, unogona kusangana nzungu-michero chikafu… Unogona kuomerera kwairi kwemazuva matatu kusvika mana. Pakusarudza michero yekushandisa, zviri nani kusarudza zvigadzirwa zvemhando isiri-starchy. Mambakwedza, kunyanya muhafu yekutanga yeawa mushure mokumuka, unofanira kunwa girasi rejusi richangobva kusvinwa. Mushure memaawa maviri, idya yako 2 yaunofarira michero uye akati wandei nzungu. Zvadaro dzokorora kutevedzana uye kuenzanisa kuumbwa: muto, michero ine nzungu uye nuts chete. Iwe haufanirwe kudya zvinopfuura 2 magiramu enzungu pazuva. Inwa zvinwiwa zvakawanda - magirazi masere emvura yakachena pazuva.

Kana chikafu chakatsanangurwa chikaita senge chakasimba kwazvo kwauri, unogona kuenda ku 10 Zuva Nut Nut Kudya, mushure meizvozvo, sekutonga, anenge 3-4 makirogiramu ehuremu hwakawandisa anoendawo. Menyu yekudya yakapfava, nekudaro, pamusoro pekuita zvine hunyanzvi maererano nehuremu, inogona kushambidza muviri nekuvandudza mashandiro ayo. Izvo zvakakosha zvinodikanwa zveiyi nati nzira zvinosanganisira iyo chokwadi chekuti chekutanga iwe unofanirwa kuti "kwete" kune zvinotapira uye zvine starchy chikafu. Isu tinotsiva izvi zvinonaka zvine macalorie nemichero yakaomeswa, nzungu, pamwe nemiriwo dzakasiyana siyana nemiriwo. Iwe unogona kudya porridge (yakanakisa mangwanani), kunwa michero uye michero yakaomeswa yemichero isina shuga. Kudya katatu pazuva kunokurudzirwa. Kudya kamwe chete kwechikafu hakufanirwe kudarika 250 g.

Saka kuti huremu hwakarasika haudzoke mushure mekudya, zvinodikanwa kuti ubve mairi nemazvo. Izvo zvinodikanwa kuunza zvikafu zvakamborambidzwa zvishoma nezvishoma uye nekuwedzera zvakaringana macalorie echikafu zvakanyatsonaka. Edza kuchengeta tsika dzakakodzera dzekudya mune ramangwana - idya zvidimbu zvidiki uye zvidiki, chengetedza hutongi hwekunwa uye uve shamwari nezvikafu zvine hutano.

Nut dhayeti menyu

Muenzaniso Nutrition Kudya Kwemazuva matatu

Kudya kwemangwanani: cucumber uye tomato saladhi; 25 g cashews uye girini tii.

Snack: cucumber.

Kwekudya kwemasikati: 100 g yehuku yehuku yakabikwa.

Manheru masikati snack: anenge 25 magiramu emaamondi.

Kudya kwemanheru: tomato.

Muenzaniso Nutrition Kudya Kwemazuva matatu

Kudya kwemangwanani: saradhi yemadomasi uye cucumber.

Snack: 25 g cashews; green tea.

Kwekudya kwemasikati: 50 g yehove yakabikwa fillet uye madomasi saladi nemagaka; 25 g walnuts.

Masikati snack: girazi kefir kana isina yogati.

Kudya kwemanheru: 50 g yehuku yehuku yakabikwa; kapu yetii.

Muenzaniso wekudya kwemichero-nati kwemazuva 3-4

Kudya kwemangwanani: girazi remuzambiringa mazambiringa.

Snack: apple-orange saladi uye 30 g cashews.

Kwekudya kwemasikati: 200-250 ml yecheri nekita.

Masikati snack: saradhi yemuzambiringa, apuro uye orenji (50 g yemuchero wega); 2-3 walnuts.

Kudya kwemanheru: anenge magiramu makumi matatu emaarumondi.

Nut dhayeti kwemazuva gumi

Mienzaniso yekudya kwemangwanani:

1. Saladi, inosanganisira madomasi, arugula, maarumondi, akarungwa nemafuta mashoma omuorivhi; kofi.

2. Chidimbu cheonda yakakora pizza nemadomasi, akasiyana mahebhu, mafuta mashoma chizi uye nzungu dzakatemwa (masheya isarudzo yakanaka).

3. Casserole kubva kune yakaderera-mafuta kottage chizi nemaamondi, ayo anogona kurungwa nemaranjisi muto; kapu yetii green.

Mienzaniso yekudya kwemasikati:

1. Bowl yemuto wakagadzirwa nefennel, mbatatisi, lettuce, nzungu dzevhu uye madonhwe mashoma emafuta emuorivhi; girazi redomasi kana muto wemanhanga.

2. Kushandira muto we-basil-based; mbatatisi dzakabikwa; lettuce mashizha uye girazi rechisikwa yogati.

3. Saladi yewahwa wakabikwa uye nzungu, iyo inobvumidzwa mwaka ne1 tsp. kirimu yakasviba; chitsama chemichero yakaomeswa uye girazi remuto wemichero.

Mienzaniso yezvikafu zvishoma:

1. Chitsama chenzungu dzakasanganiswa nemazambiringa akaomeswa.

2. Wawnut walnuts uye green apple.

3. Mazuva akati wandei uye chitsama chechero nzungu.

Mienzaniso yekudya kwemanheru:

1. Mashupuni mashoma eoatmeal, akabikwa mumvura; mukombe wemiriwo kana girini tii.

2. Saladi yemafuta ane mafuta mashoma, sipinashi, madonhwe mashoma emafuta emuorivhi; hibiscus tii.

3. Saladi nemakarotsi akachekwa uye kirimu yakasviba zvishoma; michero yakaomeswa compote.

Contraindications kune iyo nati kudya

  1. Izvo zvakanyanya kupokana kwenzira yenzira zvinosanganisira nguva dzepamuviri, lactation, zera rinosvika makore gumi nemasere uye vakwegura.
  2. Iwe haugone kudya nzungu kana iwe uri wega usingashiviriri kuchigadzirwa ichi, zvakare kana uine chero chiropa kana chirwere chemudumbu.
  3. Imwezve taboo yekucherechedza kudya kwehunhu ndiko kuvapo kweiyo psoriasis kana eczema.
  4. Iwo maamondi ayo asina kukurudzirwa kuti moyo uremerwe, uye mahazelnuts echirwere cheshuga uye chechiropa.
  5. Kutaurirana nachiremba kunonyanya kudiwa usati watanga kudya.

Kubatsirwa kweNut Diet

  1. Kuwedzera kune izvo kuti chikafu chenuturu chinobatsira kusimudzira huwandu munguva pfupi, inokwanisa kupfumisa muviri nezvakakosha zvinhu.
  2. Walnuts vanozivikanwa kukurudzira huropi, kunatsiridza ndangariro, uye kunyange kudzvinyirira kushushikana. Kushandiswa kwavo kwese (hongu, zvine mwero) kunobatsira kurarama nemamiriro ezvinhu ehuropi, kunopa kutsungirira uye kusimba kwemuviri. Mhando yenzungu idzi dzinonyanya kubatsira pazvirwere zvakadai sehypertension, atherosclerosis, chirwere chemwoyo.
  3. Hazelnuts inonzi "nyama yemiriwo". Iyo inonyanya kupfuma muprotein uye amino acids uye inogona kunyatso kuenzanisa nezvigadzirwa zvemhuka. Zvikamu zviviri muzvitatu zvekuumbwa kwehazelnuts hazvina unsaturated mafuta acids: palmitic, stearic, myristic, oleic. Iwo ma antioxidants anowanikwa mu hazelnuts ane kugona kurwisa anokuvadza emahara radicals, uye calcium uye potasium zvinobatsira zvakanyanya kune yakajairika kushanda kwetsinga system.
  4. Maarumondi aishandiswa kurapa zvirwere zvematumbo uye genitourinary system muMiddle Ages. Uye zvakare, iyi nati inowanzoisa zvituru, ichipa laxative athari. Zviya, nekuda kwezvirwere zveganda remudumbu, unogona kushandisa mukaka weamondi, uyo unogadzirwa nekukuya maarumondi uye kuusanganisa mumvura. Iyi nzungu inobatsira zvakanyanya kushaya hope, asthenic mamiriro uye kunetseka.
  5. Kana ari ma cashews, nzungu iyi inoshandiswa senge tonic yefuruwenza, bronchial asthma uye zvimwe zvirwere zvehutachiona, pamwe nehutachiona hunokanganisa kutenderera uye kufema.
  6. Pistachios dzave kunzi "kumutsiridza" nzungu. Uye zvese nekuda kwekuti ivo vakapfuma kwazvo muvhitamini E, B uye yakaoma antioxidants. Iyo carotenoids, iyo yakawanda mumapistachios, inobatsira kuvandudza kuona uye kudzikisa yakaipa cholesterol.
  7. Saka kuunza hushoma nzungu muchikafu, kana pasina zvinopesana nekushandisa kwavo, hazvizove zvakanyanya mune chero chiitiko.

Kukanganisa kwekudya kwe nutty

  • Izvo zvakashata zvekudya kweiyo nati zvinosanganisira izvo zvekuti mamwe emhando dzayo (maitiro emazuva matatu, mazuva ekutsanya) ane chikafu chidiki. Naizvozvo, kunyangwe kuguta kwenzungu pachadzo, unogona kunzwa nzara.
  • Kana iwe wajaira kudya zvakawandisa uye uchizvibvumira iwe pachako kuva unokuvadza, saka panguva yekudya iwe haugone kuita pasina zvakakomba kuedza kwakasimba, nekuti iwe uchafanirwa kurega, zvirinani, zviwitsi uye zvine starchy chikafu.
  • Izvo zvakakoshawo kuti uzive kuti iyi nzira haigone kukanda kure yakawanda makirogiramu, saka inokodzera chete kune avo vanofanirwa kurasikirwa kusvika kumakirogiramu mashanu. Kana iwe uine huremu hwakawanda, saka imwe nzira yenzungu haigone kuzviita.

Kushandisa zvakare kudya kweiyo nzungu

Kudya kunodzokororwa pamakungu (kwete kuverenga mazuva ekutsanya) hakufanirwe kugadziriswa kanopfuura kamwe chete mwedzi nehafu. Izvi zvinoshanda kumatekinoroji ese kunze kwegumi-zuva rimwe. Pane izvi, kureba, hazvidiwe kugara kakawanda kanopfuura kamwe chete pamwedzi 10-2.

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