Zvese zvekudya "zvinoshamisa" zvakazara kwete kwete chete neyakajairika nzira yehupenyu, asi zvakare zvinotyisidzira hutano. Usati waenda kuchikafu chine fashoni zvakare, edza kuchiongorora zvine mutsindo.
Kutanga bvunza chiremba: Izvi zvinogona kunge zvisinganzwike kunge zvinokurudzira, asi zvinokubatsira kuti udzivise matanho mazhinji asiri iwo.
Uye usatarise shanduko huru… Kudya kwacho kunovimbisa here kuti ucharasikirwa nemakirogiramu maviri kana matatu muvhiki? Asi iwe haudi izvozvo! Kana munhu akarasika uremu nekukurumidza, iyo metabolism mumuviri wake inowanzo kudzora uye kuonda kunomira munguva pfupi. Uyezve, nekudzoka kwechikafu chinowanzoitika (mushure mezvose, hazvigoneke kuenda kuchikafu hupenyu hwako hwese), huremu huri kuwedzera nekukurumidza. Vakangwara tora nguva yako uye udurure 500 g pavhiki… Zvinoshamisa, izvi hazvina kuoma zvachose.
Sezvineiwo, chikafu chinofanirwa kuchinjirwa kune chaicho kesi: mushure mezvose, zviri nezve muviri wako wakasarudzika, tsika dzako uye zvaunofarira, uye pakupedzisira, maitiro ako ezuva nezuva. Naizvozvo, usashamisika kana matipi akabatsira shamwari yako kana muvakidzani akazove asina basa kwauri. Kushuva kwe "masystem" ekunze senge grapefruit kana chinanazi chikafu, "mafuta-anotsemura" tii kana makapisi ane zvakaburitswa kubva kuAsia kana Africa zvirimwa hazvizotungamira kune chero chinhu chakanaka.
Zvekuita? Kutanga rongedza zvinhu mukicheni yako nemusoro wako… Zvokudya zvinofanirwa kunge zvakasiyana-siyana, zvinonaka uye zvichinakidza. Heino musiyano wechirongwa chekudya kwevhiki. Iine mavhitamini ose nemaminerari anodiwa pahutano uye ane mafuta mashoma. Iyo chete inogumira munyu, iyo isingasviki 6 g zuva rega rega, ndiko kuti, yakawanda iyo iri muzvigadzirwa ivo pachavo, uye kwete giramu rinopfuura.
MUVHURO
… Ndiro yemabran flakes, yakadirwa mumukaka une mafuta mashoma; bhanana; girazi diki remuto wemazambiringa.
Yese zviyo chingwa sandwich ne tuna uye yakaderera-mafuta mayonnaise; yakaderera mafuta michero yoghurt; Apple.
… Huku, yakakangwa necashews nemuriwo, nemupunga webrown; fresh fruit salad.
… Yakakora mafuta pese yegorosi kana chizi chinyoro (kana zvakafanana); 300 ml mukaka wakakora une mafuta.
Chipiri
Ndiro yeshuga isina muesli nemukaka usina mafuta uye sitiroberi.
... Jacket mbatatisi nezai, watercress uye lettuce ine yakaderera-mafuta dressing; nectarine uye mazambiringa.
Yese gorosi spaghetti ine nyama yakaonda uye veggie bolognese, saladhi ine yakaderera mafuta kupfeka.
Chingwa chechigunwe nepate kana chizi chinyoro; bhanana; 300 ml mukaka wakakora-mafuta
CHITATU
Michero saladhi ine yakasarudzika yakaderera-mafuta yoghurt, 2 tbsp. l. oatmeal uye 2 tbsp. l. bran.
Sangweji yechingwa chezviyo neavocado, tomato uye mozzarella; orenji.
salmon yakakangwa nembatatisi itsva, broccoli uye karoti; meringue nema berries, yakaderera yoghurt
mafuta zvemukati.
50 g mbeu yezuva; 300 ml mukaka wakakora une mafuta
China
Zviyo bagel ne kottage chizi kana yakaderera-mafuta nyoro chizi uye uchi; bhanana; girazi diki remuto weorenji.
… Homemade karoti uye muto wekorianderi, chingwa chezviyo; chirongo chemafuta ane yogati mashoma;
nzungu dzisina kukangwa, mazambiringa akaomeswa.
… Yakabikwa nyama yakabikwa nembatatisi dzakabikwa, howa hwakakangwa, matomatisi, saradhi; saladhi kubva
michero mitsva.
Yese zviyo pita ne ham, saladhi uye yakaderera mafuta kupfeka 300 ml yakaderera mafuta mukaka
Chishanu
Pariji inogadzirwa pamba, yakabikwa mumvura, maapurikoti akaomeswa, huchi; girazi remuchero wemazambiringa.
Hummus nemakarotsi, cherry tomate, pita yose yezviyo; yakaderera mafuta yogati; crispy cereal bar.
Homemade chicken curry, mupunga, sambal (zvinonhuwira zvinogadzirwa nemusanganiswa weinotapira inotapira uye inonaka
mhiripiri nemafuta emuorivhi) nematomatisi nehanyanisi; kabukira kemazambiringa.
… Nectarine; kiwi; 300 ml mukaka wakakora une mafuta
MUGOVERA
Zviyo bagel pamwe yakapfava yakaderera-mafuta chizi, salmon; girazi diki remuto weorenji; Apple.
… Nice Tuna Salad (yakakoshwa tuna, yakabikwa zai, girini bhinzi, mbatatisi uye yakaderera mafuta kupfeka).
Homemade yemuriwo lasagna, saradhi ine yakaderera mafuta kupfeka.
Chidimbu chekaroti yakagadzirwa pamba; kiwi; 300 ml mukaka wakakora une mafuta
Svondo
… 2 zai omelet, madomasi akachekwa, chidimbu chegastora rezviyo nechizi kana chakaderera-mafuta cottage chizi,
girazi diki remuto weorenji.
Nyama yekugochwa, mbatatisi mbiri dzakabikwa, kabichi rakabikwa; tsanga yezviyo bhinzi, grated
yakaderera-mafuta custard apple.
… Muto wemuriwo, mupumburu wezviyo; apricot kana nectarine.
25 g mhodzi dzenhanga; 300 ml mukaka wakakora wakaderera.