Kudya kweprotein - mazuva manomwe 7 kg

• usati warara, idya pasati papfuura maawa 2-3;

• kudya katanhatu pazuva;

• usatora doro;

• zvigadzirwa zvose zvinofanira kusarudzwa nemafuta mashoma - kudya;

• kunwa kanenge 2 litita. pazuva rega remvura isina-mineralized pazuva.

Muvhuro

• kudya kwemangwanani: girazi remukaka kana kefir;

• yechipiri mangwanani emangwanani: 200 g yemupunga porridge;

• kwemasikati: 150 g yemombe yakabikwa;

• masikati masikati: 200 g yemuriwo saladhi;

• kudya kwemanheru: 200 g yemuriwo saladhi;

• usati warara: 200 g yemuto wemaapuro.

Chipiri

• chisvusvuro: tii kana kofi nhema isina shuga;

• kudya kwemangwanani kwechipiri: 100 g yemafuta asina kottage chizi;

• kwemasikati: 150 g yehuku, saradhi yemuriwo mumafuta emuorivhi;

• masikati masikati: 100 g yemupunga, hafu yeapuro;

• kudya kwemanheru: 200 g yetamato saladi;

• usati warara: 200 g yetamati muto.

Chitatu

• chisvusvuro: kofi kana tii;

• chikafu chamangwanani chechipiri: 100 g yemombe yakabikwa;

• kwemasikati: 150 g yehove yakabikwa, 100 g yemupunga;

• masikati masikati: apuro;

• kudya kwemanheru: 150 g kabichi saladhi ine pizi nyoro uye hanyanisi;

• usati warara: 200 g yemuto wemaapuro.

China

• kudya kwemangwanani: tii kana kofi nhema;

• kudya kwemangwanani kwechipiri: 100 g yemombe kana yehuku yakabikwa;

• kwemasikati: muto wezvirimwa nechidimbu chechingwa chitema;

• masikati masikati: 150 g yemupunga;

• kudya kwemanheru: 100 g yenyama yakabikwa, saradhi yemuriwo;

• usati warara: 200 g yemuto wemaapuro.

Chishanu

• kudya kwemangwanani: girazi remukaka kana kefir, croutons;

• yechipiri chamangwanani: 100 g yekaroti saradhi;

• kwemasikati: hove yakabikwa 150 g, 2 mbatatisi yakabikwa;

• masikati tii: 150 g yemiriwo saladhi mumafuta emuorivhi;

• kudya kwemanheru: yakabikwa gwayana rakaonda 100 g;

• usati warara: 200 g yeti kana kefir.

Mugovera

• chisvusvuro: kofi kana tii;

• yechipiri chamangwanani: 1 zai, 2 croutons;

• kwemasikati: 100 g yemupunga uye 100 g yenyama yakabikwa;

• masikati masikati: apuro kana 2 kiwis;

• kudya kwemanheru: 100 g yemupunga uye 100 g yehove yakabikwa;

• usati warara: 200 g yejusi reorenji.

Svondo

• kwekudya kwemangwanani: kofi kana tii;

• yechipiri chamangwanani: soseji nechidimbu chechingwa;

• masikati: 150 g yechero saladhi yemuriwo mumafuta emuorivhi uye 100 g yemupunga;

• masikati masikati: 100 g yegreen pea uye kabichi saladhi;

• kudya kwemanheru: 200 g yegwayana rakabikwa kana huku;

• usati warara: 200 g yekefir kana tii.

Kana maitiro ako ezuva nezuva asingatenderi kwese kudya kwatanhatu, saka vse-diety.com inogona kusanganisa kudya kwemangwanani nemasikati kana masikati tii nekudya kwemanheru.

Pamberi pekudya kweprotein, ive shuwa kuti uongororwe nachiremba, nekuti zvinopesana chaizvo neprotein yekudya ndeizvi:

1.zvakashata muchiropa;

2.zvirwere uye kusagadzikana mukushanda kwemoyo (arrhythmia);

3. panguva yekuzvitakura nekuyamwisa;

4. zvirwere kana kurwadziwa mumajoini;

5. kutadza kushanda kwetsvo;

6. zvirwere zvegadziriro yezvokudya (somuenzaniso, dysbiosis, colitis, chronic pancreatitis);

7. isingakurudzirwe mukuchembera (inofambidzana nenjodzi yekugwamba kweropa nekuda kweprotein yakawandisa).

1. Kudya uku kunokutendera iwe, pamwe nekudzikira uremu, kuti uite muviri wakasimba kuumba kurovedza muviri, izvo zvakaoma panguva yekumwe kudya nekukurumidza uye kunoshanda.

2. Kurasikirwa nehuremu pakudya kweprotein hakuperekedzwe kana kupotsa kusaperekedzwa nekuramba uchinzwa nzara, nekuti iyo nguva yekugaya kweprotein chikafu inosvika maawa mana, nepo nguva iri pakati pezvikafu zvishoma isingasviki maawa matatu (ine 4 kudya).

3. Zviri pachena kuti nekudya kwakadai, kuratidzwa kwekuneta kwakawanda, dzungu, kushaya simba, uye neutete, zvinowanzoitika kune zvimwe zvekudya, zvichave zvishoma, izvo zvinowedzera kuwedzera kune chiitiko chemuviri.

4.Ichienzaniswa nemamwe mamamenyu eakakurumbira 7-mazuva mapuroteni dhayeti, imwe ye madiki maererano neanorambidzwa.

5. Muviri unoporeswa mune yakaoma - ganda rinosimudzwa uye rakasimbiswa, mahudyu anowedzera kusimba, cellulite inoderera, kurara kwakajairwa, kugona uye kuwedzera kwemanzwiro - semhedzisiro yekuwedzera kwemuviri. mitoro mukushayikwa kwemuriwo nemafuta emhuka.

6. Menyu yekudya kweprotein ine huwandu hwakakwana hwefibre, iyo inosanganiswa nekuumba hutano ichagadzirisa hutumbu.

7. Chiyero chekuderedza uremu pane chikafu cheprotein chiri kure nechinyorwa, asi kushanda kwayo mukushaikwa kwekurema mushure mekudya, uku uchitevera kudya kwakakodzera mushure mekudya.

1. Kufanana nekumwe kudya kunoshanda, kudya kwemapuroteni kwemazuva manomwe hakugone kutariswa kwakaringana, kunyangwe kuchikurudzirwa nehumwe muviri. mitoro.

2. Chikafu chakakurudzirwa (katanhatu pazuva) hachina kukodzera munhu wese.

3. Kudya kweprotein kunosanganisira maekisesaizi ekuwedzera mune zvekurovedza muviri, kuumba muviri.

4. Munguva yekudya, kupinduka kwakasimba mukumanikidza kweropa kunogoneka.

5. Munguva yekudya, zvirwere zvisingaperi zvinogona kuwedzera.

6. Kana huremu mushure mekudya usati wasvika pane zvakajairwa, unogona kudzokororwa pasati papfuura mavhiki maviri gare gare.

7. Sezvakaita chero kudya kwevhithamini uye ma microelements, muviri haugamuchire zvakakwana - kushomeka uku kunoripirwa nekutora kwema complexes e multivitamin yekugadzirira.