Nutrition Institute Kudya, mazuva gumi nemana, -14 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1050 Kcal.

Iyo Institute of Nutrition yeRussia Academy yeMedical Sayenzi (RAMS) yakavapo kweanoda kusvika makore makumi mapfumbamwe. Munguva ino, vashandi vayo vakabatsira kutanga chikafu uye kudzikisira huremu hwevanhu vazhinji.

Maitiro ekudzikira uremu akarongedzerwa nemasayendisiti ebazi anoshandiswa zvinobudirira munzvimbo dzakamira pasi pekutarisirwa kwevanyanzvi vane ruzivo uye vanhu vakazvimirira pamba. Kudya kweNutrition Institute kunoitirwa kudzikira, kurasika uremu. Yakavakirwa pasainzi, zvinoreva kuti haina kukuvadza kuhutano sezvinobvira.

Kudya kunodiwa kweInstitute of Nutrition yeRussia Academy yeMedical Sciences

Mitemo yezvokudya yeInstitute of Nutrition haidi kumanikidzwa kwakasimba kwecalorie yezvakudya. Kune avo vanoda kudzikisa huremu, ivo vanogadzira nzira vanokurudzirwa kudzikisa zvishoma nezvishoma chiyero ichi kusvika pamazana machuru mazana matatu kusvika kumazana gumi neshanu pazuva. Kana huremu hwacho hwakatanga kuoneka hwakakura, uye iwe uchinzwisisa kuti iwe waimbodya zvakanyanya macalorie, saka unofanirwa kudzikisa koriori inowedzera zvakanyanyisa. Izvi zvinoderedza njodzi yematambudziko nemuviri uye mukana wekukanganisa kubva mukudya.

The Institute of Nutrition inokurudzira kugadzwa kwekudya kwakaderera-mafuta, kwakadzikama, iyo nheyo dzekutanga dzinogona kuteedzerwa kwenguva yakareba kwazvo (kunyangwe hupenyu hwese). Munzvimbo yekutanga mukugadzirira kwemenyu kune zvikafu zvakapfuma mune hutano fiber, kureva, miriwo nemichero. Izvo zvakakura zvebasa remudumbu, zvakaderera mumakori uye zvakanaka pakugutsa nzara. Nzvimbo yechipiri yakatorwa nezvigadzirwa zvine puroteni yakakura yemhuka yakabva - hove yakaonda, nyama yakaonda, hove dzakasiyana-siyana. Uye munzvimbo yechitatu pane zvikafu zvine yakaderera glycemic index - zviyo.

Kudya kweInstitute of Nutrition hakureve menyu yakajeka. Uchifunga nezvekurudziro iri pamusoro, iwe unogona kuinyora iwe pachako, uchifunga zvaunofarira zvaunofarira, kugona kwemari uye mararamiro.

Mune zvakadzama, zvinyorwa zvezvakakurudzirwa chikafu uye chikafu chekushandisa zvakanyanya zvinosanganisira:

- chero miriwo munyoro, yakabikwa, yakabikwa kana yakabikwa fomu, pamwe nemasaladhi asina chinhu (asi munyori weiyo tekinoroji anorayirwa kuti atarise kune chena kabichi uye cauliflower, pamwe chete nemimwe miriwo yemiriwo ine hushoma huwandu hwesitashi. );

- yakaderera-mafuta kana yakaderera-mafuta kefir, kottage cheese, nyama yehuku, ganda risina ganda, nyama yakaonda, mazai ehuku, hove, shellfish, squid, shrimp;

- ma berries akasiyana siyana asina kutapira, maapuro (kunyanya girini), mavise uye mapundu.

Zvakakosha kudya zvine mwero. Chikafu chakaringana chidimbu shanu pazuva. Kurema kwekudya kwega kwega hakufanirwe kudarika 200-250 g. Pamwe, pakutanga kwekudya mushure mekudya, iwe unonzwa nzara. Asi, sekutaura kunoita ane huremu hwekurasikirwa, iwe unofanirwa kutsungirira zvishoma, uye chishuwo cheku "kuziya nehonye" chodzora, uye nekukurumidza chirongwa chakadai chekudya chichava chakanakira iwe. Chikafu chekuisa munyu chinotenderwa, asi zvakakodzera kushandisa munyu zvine mwero (kwete anopfuura mashanu g pazuva). Izvo zvakakoshawo kuti utarise hutongi hwemvura uye nekushandisa 5-1,5 litita emvura yakachena pazuva.

Kuti ukurumidze kuita kwekuderedza uremu, edza kuve unoshanda zvakanyanya sezvinobvira. Famba zvakanyanya, enda kunzvimbo yekurovedza muviri, kana kurovedza muviri kumba. Izvi hazvingokutenderi iwe kuti ubve nekukurumidza kubvisa zvinogumbura mapaundi, asiwo ita kuti muviri wako uve unokwezva uye kukodzera.

Inokurudzirwa kutevedzera kudya kweInstitute of Nutrition mune yakaoma vhezheni kubva pamazuva gumi nemana kusvika makumi maviri nerimwe. Uine huremu hwakawandisa hunoratidza panguva ino, 14-21 (uye kunyangwe zvimwe) mapaundi ekuwedzera anogona "kutiza" kubva kwauri. Mushure meizvozvo, iwe unofanirwa kuwedzera zvishoma macalorie ezvekudya uye nekutarisa huremu hwako. Kana iwe uchigutsikana nazvo, wedzera macalorie zvemukati kusvika museve wechiyero ugadzikane padanho raunoda. Uye kana iwe uchida kurasikirwa nehuremu kumberi, bvisa mamwe macalorie. Kurema kunodzikira zvakatsetseka, asi, zvakanyanya kukosha, kuonda kuchayerera nhanho yemuviri uye hakukuvadze hutano.

Mushure mekunge wasvika kune yaunoda chimiro chemuviri, unogona kudya, kazhinji, chero chaunoda. Asi zviri nani kuderedza kuvapo mukudya kwezvakasiyana-siyana confectionery, chingwa chena, pasta yakagadzirwa neupfu hwakapfava, soda inotapira, nyama yakasvuta, mafuta emafuta, zvokudya zvinokurumidza, margarine uye mamwe mafuta ekubika. Mushure mezvose, ivo sezviri pachena havazounza zvikomborero kune zvose chimiro uye muviri.

Iyo yekudya menyu

Semuenzaniso menyu yezvikafu zveInstitute of Nutrition kwemazuva mana

Day 1

Chikudya chamangwanani: 100 g yehuku yakabikwa; 2 tbsp. l. green peas; mukombe weti nhema.

Chechipiri chekudya chamangwanani: 50 g mafuta-isina cottage cheese; apuro yakasvibirira yakabikwa nesinamoni.

Kwekudya kwemasikati: mbiya yemuto yakabikwa mumuriwo muto; isina-starchy yemiriwo saladhi; chimedu chehove, chakabikwa kana kubikwa; girazi remichero compote.

Masikati snack: girazi remuto we rosehip.

Kudya kwemanheru: yakaderera-mafuta kottage chizi (180-200 g) uye kapu yetii.

Day 2

Chikudya chamangwanani: steam omelet kubva 2 mazai ehuku; 2-3 st. l. saladhi chena kabichi, karoti uye zvakasiyana-siyana miriwo; tii kana kofi (iwe unogona kuwedzera imwe skim mukaka kune chinwiwa).

Kudya kwemangwanani kwechipiri: 100 g yakaderera-mafuta curd uye girazi remuto wemichero.

Kwekudya kwemasikati: chikamu chemuto wemuriwo puree; hove dzakabikwa mukambani yemiriwo isina starchy; girazi remuto bheri.

Masikati snack: girazi remukaka wakaderera-mafuta uye 2-3 pcs. bhisikiti kana mamwe mabhisikiti akadzika-koriori.

Kudya kwemanheru: pasta ine howa; kapu yetii green.

Day 3

Kudya kwemangwanani: 100 g yenyama chero yakaonda, yakabikwa kana yakakangwa mugango rakaoma; chimedu chechingwa chema bran nemashizha eletisi; Nhema tii.

Kudya kwemangwanani kwechipiri: michero saladhi.

Zvokudya zvemasikati: ndiro yekabhichi soup yakabikwa munyama yakaonda muto; kusvika 100 g yenyama yakabikwa; cucumber uye kabichi saladi; girazi re compote.

Masikati tudyo: mukombe weti nhema uye chando.

Kudya kwemanheru: 2 yakazara gorosi tositi ine yakaderera-mafuta chizi; tii.

Day 4

Chikudya chamangwanani: Muesli isina kusvibiswa kana oatmeal yakabikwa mumvura; rye chingwa toast uye chimedu chepasi-fat cheese kana cottage cheese shoma; tomato; mukombe wetii.

Kudya kwemangwanani kwechipiri: apuro (rinogona kubikwa); chingwa nechizi; kapu yetii kana kofi.

Kwekudya kwemasikati: hove muto uye 2-3 tbsp. l. yemuriwo

Masikati snack: peari uye girasi remuchero wemuchero.

Kudya kwemanheru: 100 g yehadzi yehuku, yakabikwa kana kubikwa; chingwa chezviyo chose; lettuce mashizha; tii, zvinokwanisika pamwe nekuwedzerwa kwemukaka.

Nutrition Institute Kudya Kutaurirana

  • Mukutaura, iyi nzira inogona kushandiswa neanenge munhu wese. Chikamu chega chevanhu vasingafanire kutaura nechikafu chakasimba vakadzi vane pamuviri uye vanaamai vanoyamwisa.
  • Uyezve, hazvidiwi kutevera kudya (zvichida pasina kubvunzurudza nyanzvi) kana pane zviripo zvakakomba pathologies yemwoyo, itsvo, tsinga dzeropa, chiropa kana dzimwe nhengo dzinokosha, kana pane oncological zvirwere.

Kudya Kudya

  1. Kudya kwehutano chikafu kune zvakawanda zvakanaka. Kusiyana nedzimwe nzira dzakawanda dzekudzora huremu, zvinokutendera kuti usiye huwandu hwakawanda hwezvikafu zvaunofarira mukudya uye unzwe wakasununguka kana uchigadzira chikafu. Iko hakuna kudikanwa kwekuteedzera zvakaringana imwe menyu, uchitya kutsauka pairi.
  2. Kudya kweInstitute of Nutrition kunokutendera iwe kuti unyatsovaka zvimiro zvemuviri zvemuviri, zvichidaro zvichikonzera iyo yakasikwa mashandiro ekupisa akawandisa mafuta.
  3. Iwe unogona kurasikirwa nehuremu pasina kunzwa kwakanyanya kwenzara, pasina kunyima muviri wekutora zvinhu zvinobatsira uye pasina rusaruro kuzvinodiwa zvacho zvakakosha.
  4. Izvo zvakare zvakanaka kuti chikafu ichi chinotidzidzisa kudya zvakanaka, izvo zvinowedzera mukana wekuponesa chimiro mushure mekuderedza uremu.
  5. Sezvo mutemo, kudya zvinoenderana nefomura yakarongedzwa neiyo institution inobvumira kwete chete kushandura iyo nhamba, asi zvakare kugadzirisa hutano, pamwe nekugadzira zvirwere zvisingaperi, kana zviripo, zvisingaonekwe zvakanyanya.
  6. Chikafu chakadai chinobatsira kuwana hutano hwakanaka uye mweya wakanaka.

Kukanganisa kweiyo Nutrition Institute Kudya

  • Vazhinji vanorasikirwa nehuremu vanhu vanodana iko kwekutanga kushomeka kwechikafu icho chinoda kudzora kudya kwekoriori, kune akawanda maverengero akadaro anoita kunge anorema.
  • Haasi munhu wese anogona kungodya zvidimbu zvidimbu nekuda kweiyo nguva yehupenyu.
  • Kudya kwacho kunogona kusakwanira kune avo vanotsvaga kudzikisa huremu nekukurumidza sezvinobvira, nekuti mwero wekudzikira uremu ishoma. Asi zvakakosha kuyeuka kuti kutsanya kuonda hakukurudzirwi nachiremba. Pano sarudzo ndeyako.

Kudzorerazve

Kana usati wasvika pachinongedzo chemuseve wezviyereso, unogona kudzokera kunamatira kuchikafu cheNutrition Institute mwedzi wapera.

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