Mukati
- Kudya kwemutungamiri wenyika zvinodiwa
- Kudya kwemutungamiri menyu
- Muenzaniso wekudya kwevhiki nevhiki kwechikamu chekutanga chekudya kwemutungamiri wenyika
- Muenzaniso wekudya kwevhiki nevhiki kwechikamu chechipiri chekudya kwemutungamiri wenyika
- Muenzaniso wekudya kwevhiki nevhiki kwechikamu chechitatu chekudya kwemutungamiri
- Contraindications kune kudya kwemutungamiri wenyika
- Zvakanakira Kudya kweMutungamiri
- Kukanganisa kwekudya kwemutungamiri wenyika
- Kudzorerazve kudya kwemutungamiri wenyika
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 920 Kcal.
Iwe unoda here kurasikirwa neayo akawedzera mapaundi pasina kuziya nenzara uye kudya zvinonaka? Chikafu chemutungamiri wenyika, icho chinonziwo chikafu cheupenyu hwese, chichauya kuzobatsira. Iyi nzira yakagadzirwa neAmerican cardiologist kubva kuFlorida, Arthur Agatston; zvinobatsira kurasikirwa nemafuta pasina kukuvadza hutano. Vanhu pasi rese vakabudirira kuona kudya kwemutungamiri wenyika, uye kunyangwe Mutungamiri Clinton nemhuri yake. Nekuda kweizvo, muchokwadi, hunyanzvi hwakagamuchira rakadai zita rekuti "hwamanda".
Kudya kwemutungamiri wenyika zvinodiwa
Chinhu chikuru chehunyanzvi hwemutungamiri wenyika ndiko kucherechedzwa kwekabhohydrate-mafuta chiyero mumenyu yezuva nezuva. Hwaro hwekudya kunovaka muviri padanho rekushanda uremu pakudya iyi mapuroteni zvigadzirwa: nyama yakaonda, yakaonda hove (salmon, flounder, pike perch), hove uye algae, cheese, nzungu. Mushure mezvose, zvinozivikanwa kuti kana kudyiwa kwekabhohaidhireti chikafu mumuviri kukadzikira, inotanga kushinga kupisa matura ayo emafuta, nekuda kwekuti iyo nhamba inoshandurwa.
Chinhu chakasarudzika chekudya kwemutungamiri wenyika ndechekuti matatu-chikamu magetsi magetsi. Chikamu chekutanga – kugadzirira. Zvinotora mavhiki maviri. Sezvo mutemo, panguva ino, kusvika 6-7 makirogiramu asingakoshi anotiza. Iye zvino unoda kudya zvishoma katanhatu pazuva muzvikamu zviduku. Iyo menyu inogona kuumbwa pakufunga kwako, uchiedza kudya zvakanyanya zvine hutano uye zvakaderera-mafuta chikafu. Izvo zvakakosha kusiya: semi-yakapera zvigadzirwa; zvinotapira uye confectionery zvigadzirwa; zvigadzirwa zvine hupfu chena; michero nemichero; croup; nyama yakakora, mafuta enguruve; mukaka, chizi uye zvimwe zvigadzirwa zvemukaka nemukaka wakaoma ane chikamu chikuru chemafuta; mbatatisi, chibage, makarotsi; zvigadzirwa zvekudya zvinokurumidza uye zvakasiyana-siyana zve-high-calorie foods. Ipa zvakanakira mvura yakachena kubva muzvinwiwa. Usawedzera shuga kana zvimwe zvakakwirira-calorie zvinowedzera kune tii nekofi.
Chikamu chechipiri inogara kusvika nguva yaunoona iyo nhamba yaunoda pachikero. Kana iwe ukarasikirwa nehuremu kune hunodiwa hunotodiwa kare muchikamu chekutanga, wobva wasvetuka ichi, enda wakananga kuchikamu chechitatu Pakati pechikamu chechipiri chekudya kwemutungamiri wenyika, unogona zvishoma nezvishoma kudzokera kuchikafu: buckwheat, mupunga (zvimwe brown), oatmeal; mukaka wakakora uye mukaka wakasviba; michero nemichero (haidi kudya mabhanana uye visi ikozvino); mbatatisi; yakaoma pasta uye yakakora hupfu chingwa. Edza zvakare kudya zvidimbu zvidimbu uye usanyanya kudya.
Kana zviyero zvichikufadza, enda ku chetatu chikamu, iyo inofanirwa kuomerera kune yakareba sezvinobvira. Iye zvino unogona kudya chero chaunoda, asi zvishoma sezvinobvira zvibvumira zvigadzirwa zvehafu-yapera, mafuta uye zvakakangwa zvekudya, chero chikafu uye zvinwiwa uko kune nzvimbo yehuga. Mitambo uye mararamiro anoshingaira anokurudzirwa pazvikamu zvose zvekudya kwemutungamiri wenyika.
Muenzaniso wekudya kwevhiki nevhiki kwechikamu chekutanga chekudya kwemutungamiri wenyika
Muvhuro
Breakfast: zai rakabikwa; Girazi rematomatisi juice; chimedu chemombe yakabikwa kana yakabikwa.
Kudya kwemasikati: sosi yemafuta isina kottage yakasanganiswa nemadomasi zvidimbu uye yakarungwa nemishonga; tii.
Zvokudya zvemasikati: yakabikwa chicken fillet nevhu walnuts, garlic, parsley uye mafuta omuorivhi.
Masikati snack: saradhi yekottage chizi, madomasi, magaka, miriwo.
Chisvusvuro: Flounder yakagochwa ine broccoli yakakangwa uye saladhi duku yemiriwo isina sitachi.
Kwechipiri kudya kwemanheru: 2 tbsp. l. yakaderera-mafuta kottage chizi ine ndimu zest.
Chipiri
Kudya kwemangwanani: casserole, izvo zvigadzirwa zviri cottage chizi, huku yezai, matomatisi; tii kana kofi.
Kwekudya kwemasikati: yakaderera-mafuta kottage chizi.
Zvokudya zvemasikati: zamu rehuku risina ganda rakabikwa; cucumber uye lettuce.
Masikati snack: kabichi yakabikwa mukambani howa.
Kudya kwemanheru: yakabikwa bhinzi bhinzi; saladhi kubva kune kabichi uye kelp.
Kwemanheru kechipiri: yakaderera-mafuta kefir (girazi) kana diki cottage chizi.
Chitatu
Kudya kwemangwanani: yai yakabikwa kana yakagochwa zai yehuku mupani yakaoma yekutsva; girazi redomasi muto; yakabikwa kana yakabikwa nyama yemombe; kofi Tea.
Kwekudya kwemasikati: chimedu chechizi chakaomeswa chine hushoma hwemafuta (kunyanya hauna munyu wakanyanya).
Kwekudya kwemasikati: yakabikwa calamari uye wemagaka-madomasi saladi.
Manheru snack: puree kubva kune chero miriwo.
Kudya kwemanheru: kabichi rakabikwa nemahowa uye chikamu chesaradhi, iyo ine bheet yakabikwa, walnuts uye gariki; tii.
Kwemanheru kechipiri: imwe kottage chizi ine zvidimbu zvemuchero.
China
Kudya kwemangwanani: omelet yemazai maviri, miriwo uye mukaka; Girazi redomasi muto.
Kwekudya kwemasikati: kottage chizi nematomatisi zvidimbu.
Zvokudya zvemasikati: saladhi yekabheji chena uye anyanisi yakasvibirira; mupfu kana nyama yemombe yakabikwa.
Masikati snack: kottage chizi (iwe unogona, pamwe nekudya kwemasikati, nematomatisi).
Kudya kwemanheru: stewed flounder uye cauliflower
Kwemanheru kechipiri: curd
Chishanu
Kudya kwemangwanani: omelet yakagadzirwa kubva kune imwe huku zai, zvidimbu zvemombe uye tomato.
Kwekudya kwemasikati: kottage chizi nechero nzungu dzevhu; Kofi yetii.
Kwekudya kwemasikati: Greek saradhi.
Masikati snack: chidimbu cheyakaoma chizi uye tomato.
Kudya kwemanheru: shrimps yakabikwa uye akati wandei matsva magaka.
Kwemanheru kechipiri: girazi rekefir kana chekecheke chizi.
Mugovera
Kudya kwemangwanani: kottage chizi yakabikwa nechizi uye madomasi; tii kana kofi.
Kwekudya kwemasikati: chimedu cheashoma mafuta chizi uye akati wandei walnuts.
Kwekudya kwemasikati: saradhi ye squid yakabikwa, feta cheese, madomasi, miriwo uye gariki.
Masikati snack: cottage cheese uye cherry tomato.
Kudya kwemanheru: steamed chicken fillet; chena kabichi saladhi nemishonga.
Kwechipiri kudya kwemanheru: 2 tbsp. l. kottage chizi; tii.
Svondo
Chikudya chamangwanani: omelet ye 1-2 mazai ehuku uye zvishoma zvehowa; girazi remuto wenhanga.
Kwekudya kwemasikati: kottage chizi neparsley.
Kwekudya kwemasikati: yakabikwa kelp ne broccoli.
Manheru masikati tudyo: saradhi kubva ku cottage chizi kana yakaderera-mafuta chizi, tomato uye nzungu shoma.
Kudya kwemanheru: chipande chemombe yakabikwa; madomasi kana broccoli.
Kwechipiri kudya kwemanheru: shoma shoma yekottage chizi ine zimu remon kana girazi reiyo isina yogati.
chitsamba… Muvhiki yechipiri yehutungamiriri hwehutungamiriri, unofanirwa kudya zvakafanana.
Muenzaniso wekudya kwevhiki nevhiki kwechikamu chechipiri chekudya kwemutungamiri wenyika
Muvhuro Chishanu
Kudya kwemangwanani: girazi risina mafuta kana 1% kefir; apple diki; kofi Tea.
Kwekudya kwemasikati: orenji.
Kwekudya kwemasikati: Kesari saladhi.
Masikati masikati: anenge 100 g yekottage cheese; madomasi kana cucumber.
Kudya kwemanheru: hove yakabikwa uye chero svutugadzike yemuriwo.
Kwemanheru kechipiri: kottage chizi ine nzungu dzakawedzerwa.
Chipiri, Mugovera
Kudya kwemangwanani: oatmeal mukaka wakakora-mafuta; orenji; kofi Tea.
Kwekudya kwemasikati: yakabikwa zai.
Kwekudya kwemasikati: yakabikwa hove hove; miriwo isiri-starchy saladi; chimedu chechingwa; tii.
Masikati masikati: girazi reiyo isina yogati; peya kana apuro.
Kudya kwemanheru: nyama yakabikwa yakabikwa; chimedu chechingwa uye yemuriwo saladhi.
Kwemanheru kechipiri: yakaderera-mafuta kottage chizi (2 tbsp. L.) Uye chimedu cherima chokoreti.
Chitatu, Svondo
Kudya kwemangwanani: yai rakabikwa; chimedu chechingwa negirazi redomasi muto.
Kwekudya kwemasikati: kusvika ku100 g ye curd; Kofi yetii.
Kwekudya kwemasikati: yakabikwa huku fillet; saladhi yemadomasi nemagaka; zviyo zviviri zviyo croutons.
Manheru masikati snack: chidimbu chemafuta akaderera chizi uye hafu yeapuro.
Kudya kwemanheru: yakabikwa huku zamu uye isiri-starchy yemiriwo saladhi; kapu yetii.
Kwemanheru kechipiri: yakabikwa kana mbishi apuro.
China
Kudya kwemangwanani: girazi remafuta ane yogati mashoma; peya.
Kwekudya kwemasikati: kottage chizi nehafu yetamato; Kofi yetii.
Kwekudya kwemasikati: yakabikwa turkey; mapuniki maviri eporridge yebhakkwheat; cucumber kana tomato.
Manheru snack: kottage chizi mune imwe tsama yenzungu nemaapuro zvidimbu.
Kudya: hove yakabikwa fillet; shongedzo yemiriwo yakagadzirwa kubva kune zvisiri-starchy zvigadzirwa; chidimbu chechingwa.
Kwechipiri kudya kwemanheru: anenge 70-80 g eakaderera-mafuta kottage chizi nemusanganiswa wechero ma berries.
Muenzaniso wekudya kwevhiki nevhiki kwechikamu chechitatu chekudya kwemutungamiri
Muvhuro Chishanu
Kudya kwemangwanani: yai rakabikwa; oatmeal yakabikwa mumukaka pamwe nekuwedzera kwenzungu; tii kana kofi.
Kwekudya kwemasikati: mashoma echingwa kana makuki; tii.
Kwekudya kwemasikati: mbiya yemuto wemuriwo; nyama yakakangwa yakakora; tomato; chimedu chechingwa.
Masikati snack: saradhi yemadomasi uye magaka.
Kudya kwemanheru: hove yehove yakabikwa nemiriwo.
Kwemanheru kechipiri: kottage chizi nemabriji kana girazi remukaka (kefir).
Chipiri, Mugovera
Kudya kwemangwanani: hafu yegirazi yemabriji yakarungwa neiyo yakaderera-mafuta yogati; tii kana kofi.
Kwekudya kwemasikati: sangweji yakagadzirwa kubva muchimedu chechingwa, nyama yakatsetseka, kana nyama nemishonga.
Kwekudya kwemasikati: okroshka yakabikwa pane kefir.
Manheru snack: yemuriwo saradhi.
Kudya kwemanheru: brown rice (akati wandei maspuni akabikwa); shrimp; kana zvichidikanwa, girazi rewaini (kunyanya rakaoma).
Kwemanheru kechipiri: girazi re yogati uye peya.
Chitatu, Svondo
Kudya kwemangwanani: omelet kubva kune mashoma mazai ehuku nemadomasi; chimedu chechingwa netii.
Kwekudya kwemasikati: apuro.
Zvokudya zvemasikati: 2 sandwiches yechingwa uye nyama yakaonda; Tea kofi; 2 zvimedu zvevise.
Manheru snack: 2 matapiri akabikwa mukambani yemidhi.
Kudya kwemanheru: yakabikwa nyama isina mafuta; saladhi (tomato, cucumber, bell pepper).
Kwemanheru kechipiri: kefir uye chitsama chemabriji.
China
Chisvusvuro chemangwanani: mapekeki maviri e squash; tii kana kofi.
Kwekudya kwemasikati: pichisi.
Kwekudya kwemasikati: mbiya yemuto wemuriwo; yakabikwa kana yakabikwa nyama yakaonda; tii; Apple.
Masikati snack: yemuriwo saradhi, isina kudonhedzwa nemafuta emiriwo.
Kudya kwemanheru: hove yakabikwa uye madomasi akati wandei.
Kwemanheru kechipiri: girazi re yogati uye 2-3 walnuts.
Contraindications kune kudya kwemutungamiri wenyika
- Kudya kwemutungamiri wenyika, kana kuchienzaniswa nedzimwe nzira dzekudzikisa huremu, kune zvinopesana zvishoma.
- Nekudaro, vakadzi vane pamuviri uye vanoyamwisa chete, vana nevakuru havafanirwe kuenda kwaari kuti vabatsirwe.
- Zvirinani kusaenda kuzvikafu zvekuderedza uremu uye kuwedzera kwezvirwere zvisingaperi.
Zvakanakira Kudya kweMutungamiri
- Kudya kweMutungamiri kune zvakawanda zvakanaka. Sezvakave zvichiratidzwa nezvidzidzo zvesainzi, kana zvikaonekwa, huwandu hweshuga muropa hunodzikira pamatanho akajairwa.
- Inokurudzirwa kutsiva akazara mafuta mune iyo nzira nemafuta emiriwo. Izvi zvinobatsira kudzikisa njodzi yehosha yemoyo uye zvimwe hosha dzakakomba.
- Kudya zvikamu zvinokuchengetedza kunzwa uchizara. Kudya kwemapurezidhendi, kazhinji, kunogadzirisa muviri kuita basa rakaringana uye kunopa kugadzikana kwemaitiro emagetsi, zvichideredza mukana wehuremu hwekudzoka mune ramangwana.
- Iyo nzira inopa kune akasiyana uye ane hutano chikafu. Kana iwe ukanyora menyu nenzira kwayo, unogona kupa muviri necheti yezvinhu zvinodiwa.
Kukanganisa kwekudya kwemutungamiri wenyika
- Ziva kuti vazhinji vezvehutano havatsigire kurasikirwa nekukurumidza kwekuremerwa kwakavimbiswa muchikamu chekutanga chezvekudya kwemutungamiri wenyika. Kurera hanya kunoonekwa sekujairika - hapana anopfuura makirogiramu nehafu pavhiki. Pano ivo vanonyanya kukosha.
- Kuti uremu hwakawandisa huende zvachose, kubva pakushandisa zvinokuvadza, asi zvakadaro zvinodikanwa, zvigadzirwa, unofanirwa kurega kubva muhupenyu hwako hwese. Madyiro akawanda sezvingabvira achada kuvakwazve. Zvinotora basa iwe pachako!
Kudzorerazve kudya kwemutungamiri wenyika
Kana iwe uchinzwa wakasununguka, asi uchida kudzikira huremu hwakawanda, unogona kudzokera kuchikamu chekutanga cheiyi nzira chero nguva iwe yaunoda. Chikamu chechitatu chinokurudzirwa kugadzirwa kwehupenyu hwese. Ipapo huremu hwakawandisa hahuzodzoka kwauri.