Kudya kweprotein, mazuva gumi, -10 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 780 Kcal.

Unoda kuonda pasina kunzwa nzara? Chikafu cheprotein chakanakira iwe. Iyi nzira yekare yekushandura chimiro inofungidzirwa seimwe yeanoshanda kwazvo. Akave achibatsira vanhu kurasikirwa uremu kwemakore mazhinji.

Nheyo dzekutanga dzekudya kweprotein dzinosanganisira kusabatanidzwa kwezvigadzirwa zvecarbohydrate kubva mukudya uye kusimbisa kukuru pazvikafu zvakapfuma muprotein. Izvi zvinotungamira kuti muviri utange kushinga kubvisa iyo yakaunganidzwa mafuta matura mairi.

Mapuroteni chikafu chinodiwa

Iva nechokwadi chekuteerera kune mitemo inotevera. Iwe unofanirwa kudya kashanu pazuva muzvikamu zvidiki, pasina kukwiza usati warara. Inokurudzirwa kuronga kudya kwemanheru mushure memaawa 5-19. Panguva imwecheteyo, inonyanya kubatsira kune zvese uremu uye hutano kupa sarudzo kune mbishi, yakabikwa kana yakabikwa zvigadzirwa. Chinhu chikuru hachisi kuwedzera mafuta pakubika zvokudya.

Zvinokurudzirwa kunwa kanenge 2 litita emvura yakachena zuva nezuva. Uye izvi hazvifanirwe kuitwa kwete panguva yekudya, asi maminetsi gumi nemashanu kusvika makumi maviri usati wadya kana mushure menguva imwecheteyo mushure. Zvakare, panguva yekudya kweprotein, zvinokurudzirwa kushandisa multivitamini uye usakanganwe nezve kudzidziswa kwemitambo.

Kudya kunofanirwa kuve kwakavakirwa pane zvinotevera zvigadzirwa:

- nyama yemhando ipi neipi;

- mafuta emafuta (muzvishoma);

- hove;

- mazai ehuku (kwete kupfuura 2 pcs. Mukati memazuva matatu);

- nyowani nyowani kana munyu (chete kwete yakasanganiswa)

- miriwo (zvinokurudzirwa kutarisa kabichi, magaka, mhiripiri, madomasi, radishes, radishes, celery);

- akasiyana magidhi;

- mandimu;

- mafuta omuorivhi, zvinonhuwira.

Pakati pezvinwiwa, pamusoro pemvura, inobvumidzwa kunwa tii nekofi, chete pasina kuwedzera shuga. Zviri nani zvakare kuramba zvinotsiva shuga.

Kana iwe uchida kuti uremu huve hunobudirira, iwe unofanirwa kurega izvo zvinotevera zvigadzirwa:

- shuga;

- confectionery;

- uchi;

- zvigadzirwa zvehupfu;

- mukaka uye zvigadzirwa zvemukaka zvakaviriswa;

- masoseji uye zvimwe zvigadzirwa zvemasoseji;

- chiropa cheshiri nemhuka;

- mumagaba uye pickled zvigadzirwa;

- pate;

- miriwo yakadai sebhiti, karoti, mbatatisi, chibage, sauerkraut uye gungwa;

- maorivhi, maorivhi;

- shrimp, squid, crab tsvimbo;

- kabhoni uye zvinwiwa zvinodhaka, michero uye miriwo yakarongedzwa majusi, uko shuga inowedzerwa.

Chasara chikafu chinogona kudyiwa, asi zvidiki zvidiki. Iko kusimbiswa, hongu, kunofanirwa kuve pane chikafu chakakurudzirwa. Ipapo, zvechokwadi, mhedzisiro yekudzora huremu ichave iripo munguva pfupi iri kutevera.

Kwemazuva gumi ekutevera kudya kweprotein, unogona kurasikirwa kusvika kumasere masere. Kana iwe uchida kudurura zvishoma, ingo namatira kune iyo tekinoroji kusvikira iwe wasvika kune chaunoda chimiro chemuviri.

Mapuroteni dhayeti menyu

Mharidzo protein yekudya kwemazuva matatu

Day 1

Kudya kwemangwanani: steamed chicken cutlet; zai rakabikwa.

Chechipiri chekudya chamangwanani: cucumber itsva uye kabichi saladhi, yakarungwa nemafuta emuorivhi uye ichangobva kusvinwa muto wemonamu.

Zvokudya zvemasikati: fillet yehove yakakangwa; saladhi ye white kabichi, matomatisi uye magaka.

Afternoon snack: chidimbu chemombe yakabikwa; koliflower yakaputirwa nezai batter.

Kudya kwemanheru: mbiya yemukaka wemombe ine saladhi yemiriwo inobvumidzwa (unogona kuwedzera champignon kana mamwe marudzi ehwahwa kwairi)

Day 2

Kudya kwemangwanani: yakabikwa isina ganda huku fillet nesipinashi.

Chechipiri chekudya chamangwanani: pumpkin puree soup.

Zvokudya zvemasikati: nyama yenguruve fillet yakabikwa mukambani yehowa; saladhi yemagaka uye radishes, yakarungwa nemadonhwe mashomanana emafuta omuorivhi.

Masikati snack: asparagus ine arugula saladi.

Kudya kwemanheru: hove kana kubika hove; sanganisa mashizha etetisi, akasiyana mahebhu uye miriwo yakasaswa nemuto wemonimu.

Day 3

Kudya kwemangwanani: bika huku isina ganda; tema magaka neChina kabichi uye mwaka nemafuta emiriwo.

Chechipiri chekudya chamangwanani: gwayana nyama neparsley, dill nemimwe miriwo.

Kwekudya kwemasikati: kirimu sipinashi soup hove yakanyoroveswa cutlet.

Masikati masikati: huku yakakangwa mune pani yakaoma ne zucchini.

Kudya kwemanheru: nyama yemombe yakabikwa mumapepa; steam miriwo.

Mapuroteni kudya zvinopesana

  • Iwe haufanire kuomerera kune protein protein kune vakadzi vane nhumbu, panguva yekuyamwisa, vana nevechiri kuyaruka.
  • Chikafu chakadai hachiratidzirwe chirwere cheshuga mellitus, hosha dzechiropa, itsvo, dumbu, zvimwewo zvirwere zvakakomba, kana kungonzwa kusimba uye kusasimba.

Zvakanakira Kudya kweProtein

  • Chinhu chikuru chakanakira chikafu cheprotein ndiko kushomeka kwekurema pasina nzara.
  • Iwe unogona kudya zvine moyo, zvinonaka (kana iwe uri fan wezvigadzirwa zveprotein), usanyanya kudzikamisa iwe uye panguva imwe chete udzike uremu.
  • Uye zvakare, sekutonga, chikafu cheprotein chinobatsira kugadzirisa metabolism, izvo zvinowedzera mukana wekuchengetedza mhedzisiro inowanikwa mushure mekuitevera.

Kukanganisa kwekudya kweprotein

  1. Kana iwe ukatevera iyo nzira yeprotein nzira, muviri unogona kuona kushomeka kwezvinhu zvakakosha, izvo zvinowanzo dhonza kubva kuzvikafu zvinorambidzwa panguva yekudya. Kuneta, malaise, kuderera kwechiitiko, kusimba kweiyo nzara ndiro uye ganda rakaoma rinogona kuoneka.
  2. Uye zvakare, chikafu cheprotein chinogona kumutsa mutoro wakawedzera paitsvo, nekuti rwose rwakawandisa urwo muviri unofunga kutaura parunako ruchaburitswa narwo panguva iyi.
  3. Pamusoro pezvo, chikafu chakadai chinobatsira kuburitsa calcium kubva mumuviri uye kugadzira matambudziko ane chekuita nekushayikwa kwechinhu ichi.

Kudzokorora chikafu cheprotein

Izvo hazvikurudzirwe kuti ushandise zvakanyanya kudya kweprotein. Kana iwe uchida kurasikirwa nemapaundi akawanda, mukushayikwa kwezvinetso zvehutano, unogona kuzvidzokorora zvakare, nekumbomira kweinenge mwedzi.

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