Mukati
- Nutrient Kudya Zvinodiwa
- Kudya zvinovaka muviri menyu
- Semuenzaniso wekudya kwevhiki nevhiki kwechikafu chinovaka muviri (sarudzo 1)
- Semuenzaniso wekudya kwevhiki nevhiki kwechikafu chinovaka muviri (sarudzo 2)
- Contraindications yekudya kunovaka muviri
- Kubatsirwa kweKudya Kunovaka muviri
- Kukanganisa kwekudya kunovaka muviri
- Kushandisa chikafu chine hutano
Kurema kuwedzera kusvika pamakirogiramu matatu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 2100 Kcal.
Sezvo mutemo, izwi rekuti "chikafu" rakaiswa pamwe nechido chekudzora huremu. Asi ivo vanhu vanoda kuremerwa vanogarawo pakudya.
Zvikonzero zvakasiyana zvinotungamira kune huremu hwepasi - matambudziko ekugaya, kusagadzikana kwemasero, kusaenzana kwehomoni uye zvimwe zvisizvo zvehutano. Chero zvazvingaitika, mamiriro acho ezvinhu anofanira kugadziriswa. Nechinangwa ichi, nyanzvi dzakagadzira nzira yehutano yakave yakapararira pasi pezita "chikafu chine hutano".
Nutrient Kudya Zvinodiwa
Iyo peculiarity yekudya kunovaka muviri ndeyekuti menyu yayo ine zvakanyanyisa macalorie kupfuura akajairwa maitiro. Zvinoenderana nezvinodiwa zveiyi nzira, zvinofanirwa kudya zvinokwana 2100-3400 magetsi ezuva nezuva. Wedzera koriori inodya zvishoma nezvishoma, ichiwedzera nezve mazana maviri nemazana matatu ezviuru macalorie mazuva ese Kudya kwacho kunotora mavhiki 200-300, zvinoenderana nezvinangwa zvako. Kana zvichidikanwa kuti uwedzere huremu uye zvaisakwanisika kuita izvi panopera nguva yekudya, ita chokwadi chekubvunza chiremba usati waenderera nekudya.
Kudya kunovaka muviri (aka kunogutsa) kunorayira kushandiswa kwenyama nenzira dzakasiyana (ichi ndicho chigadzirwa chikuru chemenyu), pamwe nemazai, zviyo, miriwo, michero, chizi uye zvimwe zvinodyiwa zvine macalorie mazhinji. Sezvo chikafu cheichi chikafu chine akawanda macalorie, unogona kudya zvese zvaunofarira zvekudya, kunyanya zviwitsi. Asi iko kusimbisa kuchiri pane chakakodzera chikafu chine hutano. Izvi zvinopa muviri nezvese zvinhu uye zvinhu zvakakosha pakuita kwayo kwazvinoita, izvo zvinonyanya kukosha izvozvi.
Izvo zvinodikanwa kuchinjira kuchikafu chinovaka muviri zvakanaka kuti udzivise mutoro wakasimba pane dumbu uye uye, pachinzvimbo chebhenefiti inodiwa, usatonyanya kukuvadza muviri. Panguva imwecheteyo, usakanganwa nezve kukwana kwemvura yekudya, kurara kwakaringana uye chiitiko chemuviri (kunze kwekunge, chokwadi, muviri wapera). Mushure mezvose, iwe unoda kuwana mhasuru uye uwane muviri unoyevedza, uye kwete kubhabha uye kunyangwe mafuta? Chengetedza muviri wako (semuenzaniso, kuzvikwiza muviri, zvirinani). Izvi zvinoderedza njodzi yekutambanudza mamaki uye kumwe kusatarisika nekuda kwekuwedzera kwechimiro. Kazhinji muvhiki imwechete inovaka muviri zvinokwanisika kuwana 3-5 kilograms.
Semuenzaniso wekudya kwevhiki nevhiki kwechikafu chinovaka muviri (sarudzo 1)
Day 1
Kudya kwemangwanani: chimedu chechingwa chebrananisi nebhotoro; Kofi yetii.
Kudya kwemangwanani kwechipiri: chimedu chemombe yakabikwa (100 g); chingwa; tomato.
Kwekudya kwemasikati: mbiya yemuto wekakichi; chingwa chingwa 100 g yemombe yakabikwa mune shoma yemafuta emuriwo; semolina porridge (2 tbsp. l.); bhanana; tii.
Manheru snack: grapefruit nemaonde (4-5 pcs.).
Kudya kwemanheru: stewed offal (100 g); inenge yakaenzana mbatatisi yakachekwa, tii.
Day 2
Kudya kwemangwanani: chibage kana oatmeal (mapuni maviri), yakarungwa nemukaka; Kofi yetii).
Kudya kwemangwanani kwechipiri: nyama yemombe yakabikwa kana yakakangwa (100 g) uye 2-3 pcs. walnuts.
Kwekudya kwemasikati: ndiro (inenge 250 ml) yeborscht; chimedu chesoseji yakabikwa kana nyama; 2 zvimedu zvechingwa cherangi; maruva emuarumondi; orenji.
Masikati snack: hafu yegirazi yemakabichi muto; maonde (5-6 pcs.).
Kudya kwemanheru: offal (100 g), yakabikwa mune shoma yemafuta emiriwo; Buckwheat porridge (140-150 g); chingwa; tii.
Day 3
Kudya kwemangwanani: prunes (4 pcs.); tii kana mamineral mvura.
Kudya kwemangwanani kwechipiri: stewed nyama yenguruve (90-100 g); pizi dzakasvinwa dzakakangwa (100 g); tangerine kana hafu orenji nemaonde (5-6 pcs.).
Kwekudya kwemasikati: 200-250 ml yemuto wehuku; 1 chidimbu chechingwa chechingwa; 150 g mbatatisi yakachekwa; hove yakakangwa (100 g); apuro netii.
Masikati snack: muchero muto; 4 zvinhu. michero.
Kudya kwemanheru: hove dzakabikwa kana dzakabikwa (100 g); mupunga porridge (100 g); bran chingwa (1 slice); peya.
Day 4
Kudya kwemangwanani: 2 waffles; Kofi yetii.
Kudya kwemangwanani kwechipiri: yakabikwa kana yakabikwa huku fillet (100-120 g); miriwo yakaenzana; Chingwa chebran, chakazorwa nekabhuru, maonde 4-5 pcs.
Kwekudya kwemasikati: nzeve (anenge 200 ml); 70 g yesoseji kana nyama; bran chingwa (2 zvimedu); 5 plums; Kofi yetii.
Masikati snack: steak (100 g).
Kudya kwemanheru: yakabikwa nyama yekucheka (100 g); mbatatisi mbiri muunifomu; chingwa; 100 g yemabriji.
Day 5
Kudya kwemangwanani: sangweji yakagadzirwa kubva ku bran chingwa uye ham; tii kana kofi; 3 michero.
Kudya kwemangwanani kwechipiri: steam cutlet; 100 g yechibage kana oatmeal, yakarungwa nemukaka.
Kwekudya kwemasikati: kabichi muto (200-250 ml); 100 g yenyama yemombe yakabikwa; 1-2 zvidimbu zvechingwa chechingwa uye apuro.
Manheru masikati: girazi redomasi muto uye zvingwa zviviri, 2-4 pcs. maonde uye walnuts;
Kudya kwemanheru: yakabikwa kana yakakangwa chiropa (100 g); bhinzi yakabikwa (100 g); apple uye pear saladi, iyo inogona kurungwa neisina yogati kana kefir; tii.
Day 6
Kudya kwemangwanani: orenji uye nzungu dzakakangwa (6-8 nucleoli); tii kana mamineral mvura.
Kudya kwemangwanani kwechipiri: nyama yemombe yakakangwa kana yakabikwa (100 g); yemiriwo saladhi (2-3 tbsp. l.); 4-5 pcs. maonde uye walnuts; kofi Tea).
Kwekudya kwemasikati: mbiya yemuto wehowa; steam nyama kana hove cutlet inorema anenge 100 g; chimedu chechingwa chemhangura; 100 g ye broccoli yakabikwa; 1 grated karoti, yakasaswa nejusi remonimu (unogona kuwedzera shuga shoma kana uchi kune iyo); apuro netii.
Manheru masikati tudyo: chitsama chese nzungu (unogona kuchisanganisa) negirazi reapuro kana rimwe jusi remichero.
Kudya kwemanheru: 100 g yenyama yemombe (yakabikwa); mbatata yakasviba (2-3 tbsp. l.); chimedu chechingwa chemhangura; peach uye mukombe wetii.
Day 7
Chikudya chamangwanani girazi remaminerari mvura kana tii.
Kudya kwemangwanani kwechipiri: 100 g yechibage kana oatmeal, yakarungwa nemukaka; nyama yemombe yakakangwa mumafuta emuriwo (100g); zvidimbu zvechokoreti kana mamwe maswiti aunofarira, kofi (tii).
Kwekudya kwemasikati: mbiya yemuto wekakichi; 100 g yenguruve fillet, yakabikwa mukambani yeanyanisi; 3-4 tbsp. l. Buckwheat porridge; bran chingwa (1-2 zvidimbu); 5 plums uye tii.
Manheru masikati snackfruit; waffles kana makuki (50-60 g).
Kudya kwemanheru: yakabikwa nyama yekucheka (100 g); nyanya; tii neuchi nemon; bhanana.
Semuenzaniso wekudya kwevhiki nevhiki kwechikafu chinovaka muviri (sarudzo 2)
Day 1
Kudya kwemangwanani: zvidimbu zviviri zvechingwa, zvakazorwa mafuta uye jamu michero; kofi kana tii nemukaka.
Chipiri chekudya chamangwanani: bundu uye girazi re yogati.
Kwekudya kwemasikati: mbiya yemuto une chiropa dumplings; yakakangwa kana yakabikwa huku yekudya; mbatatisi dzakabikwa; compote uye mashoma maswiti kana mamwe maswiti aunofarira.
Manheru snack: bhisikiti uye kapu yetii.
Kudya kwemanheru: mapai akati wandei akabikwa ane chero kuzadza; tii; kana zvichidikanwa, girazi rewaini tsvuku.
Nguva pfupi usati warara: peya kana chimwe chibereko.
Day 2
Kudya kwemangwanani: bun nejamu kana kuchengetedza; kapu yekocoa nekirimu.
Kudya kwemangwanani kwechipiri: chimedu chechingwa; yakabikwa zai netii ine ndimu.
Kwekudya kwemasikati: muto nemadomasi nechizi; schnitzel; mbatata mbiri dzakabikwa; chitsama chema sitirobheri nekwapurwa kirimu.
Manheru masikati snack: bun; kofi kana tii nekuwedzera kwemukaka.
Kudya kwemanheru: yakabikwa nyama yemombe chiropa uye lettuce.
Nguva pfupi usati warara: makarotsi akachekwa mukambani yeapuro.
Day 3
Kudya kwemangwanani: masoseji akabikwa (2-3 pcs.); chingwa nebhotela nejamu; Kofi yetii.
Kudya kwemangwanani kwechipiri: girazi re yogati uye chimedu chechingwa.
Kwekudya kwemasikati: ndiro yeborscht; mapancake mashoma nejamu kana jamu; tii.
Manheru masikati snack: 3-4 tbsp. l. kottage chizi neuchi.
Kudya kwemanheru: fillet yegwayana rakabikwa mukambani yebhinzi; chimedu chechingwa.
Nguva pfupi usati warara: chero michero.
Day 4
Kudya kwemangwanani: mazai maviri, yakakangwa neham; chimedu chechingwa; Tea ine ndimu.
Kudya kwemangwanani kwechipiri: mukaka kana kefir (girazi); bun.
Kwekudya kwemasikati: muto wemuriwo nemombe; mbatatisi yakabikwa (2-3 pcs.); saladhi yemakarotsi, maapuro uye walnuts.
Manheru snack: mukombe uye mukombe wecocoa nemukaka.
Kudya kwemanheru: madomasi mashoma; nyama yemombe yakabikwa yakabikwa nepaprika; chero muchero.
Nguva pfupi usati warara: peya.
Day 5
Kudya kwemangwanani: bun, yakazorwa mafuta nejamu (jam); zvidimbu zviviri zvechizi; Kofi yetii.
Kudya kwemangwanani kwechipiri: zai rakabikwa kana rakakangwa; chimedu chechingwa.
Kwekudya kwemasikati: mbiya yemuto we goulash; mupunga nemichero casserole; chimedu chechingwa, tii.
Manheru snack: akati wandei mabhanana.
Kudya kwemanheru: meatballs dzakabikwa mutomato muto; chimedu chechingwa; chinonaka chinotapira kana muchero wedhizeti.
Nguva pfupi usati warara: kapu yecompote kana chitsama chemichero yakaomeswa kana michero.
Day 6
Kudya kwemangwanani: zvidimbu zviviri zvechingwa nebhotoro; tii / kofi (inogoneka nemukaka).
Kudya kwemangwanani kwechipiri: chimedu chechingwa chine soseji yakabikwa kana nyama.
Kwekudya kwemasikati: muto wembatatisi; mbatatisi uye nyama casserole; saladhi (chena kabichi uye miriwo).
Masikati tudyo: mukombe wekocoa uye akati wandei makuki.
Kudya kwemanheru: pilaf negwayana uye madomasi.
Nguva pfupi usati warara: maapuro akati wandei akabikwa.
Day 7
Kudya kwemangwanani: 2 sandwiches nechizi, madomasi; Bhero mhiripiri; Kofi yetii.
Kudya kwemangwanani kwechipiri: omelet yemazai maviri uye ham (kana nyama); Tea ine ndimu.
Kwekudya kwemasikati: muto webhinzi bhinzi; hanyanisi yakakangwa; mbatatisi dzakabikwa uye madomasi; dhizeti, idya muchero kana chidimbu cheswiti yaunofarira.
Manheru masikati: mabhanana maviri.
Kudya kwemanheru: yakabikwa kana yakabikwa carp fillet; mbatatisi mbiri muunifomu; girazi remuto kana compote.
Nguva pfupi usati warara: girazi remukaka.
Contraindications yekudya kunovaka muviri
- Contraindications kune ino chengetwa yeiyi tekinoroji zvakakomba zvirwere zvemudumbu, chirwere chemoyo, chirwere cheshuga mellitus.
- Ehezve, iwe haufanire kudya seizvi kana iwe uri kufutisa kana kungova wakanyanya kufuta.
- Iwe haugone kunamatira kune chikafu chinovaka muviri kana chikafu chakasiyana chakakurudzirwa kune hutano hwako.
- Usati wawedzera huwandu hweserver uye macalorie, zvinokurudzirwa kubvunza chiremba kuti uwane zvikonzero zvechokwadi zvekuonda zvakanyanya.
Kubatsirwa kweKudya Kunovaka muviri
- Pakudya kwakadai, iwe unogona nyore uye pasina kurwadziwa kuwana uremu husipo. Panguva imwecheteyo, unogona kudya zvinonaka uye zvakasiyana, uchisiya chikafu chako chaunofarira mukudya.
- Kudya kwemakwenzi kwakatemwa nenzira iyi kunopa chokwadi chekuti unenge wakasununguka uye uine nzara uchitevera chikafu ichi.
- Zvakare, hunyanzvi hwekuvaka muviri unobvumidza muviri kuti ugamuchire zvese zvinodiwa, izvo zvinozobatsira kuti zvishande zvizere. Mukuwedzera, mafungiro uye hutano hunovandudzika nekudya kunovaka muviri.
- Iyo nzira ndeyeyese, yakakodzera kune vese vanhukadzi. Chiitwa chemuviri hachidzikire (uye, sekutonga, kunyange kuwedzera), saka unogona kutamba mitambo uye kurarama hupenyu hunogutsa pasina matambudziko.
Kukanganisa kwekudya kunovaka muviri
- Iko hakuna kuoneka kunokanganisa kune kudya kunovaka muviri. Izvo zvinokwanisika kuti nekuda kwekubatikana, vamwe vanhu vanoona zvichinetsa kuchinjira kune yakakurudzirwa zvidimbu zvidimbu.
- Avo vasina kujaira kupedza nguva mukicheni vachigadzira chikafu vanofanirwa kuvaka zvakare, nekuti chikafu chinovaka muviri chinosanganisira kuunzwa kwemidziyo yakawanda yakabikwa, yakabikwa uye neimwe nzira mukudya.
- Ehezve, iwe unogona zvakare kutenga yakagadzirirwa-yakagadzirwa chikafu. Asi zvinozivikanwa kuti hunhu hwayo inomhanyisa njodzi yekunyanyisa kupfuura iyo yaunobika nemaoko ako.
- Ziva kuti nekudya kunovaka muviri, zvakakosha zvikuru kutumira chikafu chinonyanya kubatsira uye chinogara chiri chitsva mudumbu.
Kushandisa chikafu chine hutano
Usati wadzorerazve chikafu chine hutano, kana uchida kudzokera kwachiri, ive shuwa kubvunza chiremba wako.