Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 360 Kcal.
Chigadzirwa chinonaka chisingangobatsire muviri chete, asi zvakare chinorwa nekufuta zvakanyanya manhanga. Kana iwe uchida kuravira kwayo, uye iwe uchida kushandura chimiro chako, isu tinokurudzira kuti uzvizive pachezvako nesarudzo dzenhanga dzedhayeti, idzo dzakagadzirirwa kwemazuva mana, manomwe, gumi nemaviri.
Pumpkin kudya kunodiwa
Nhanga ine yakanyanya yakaderera simba kukosha. 100 g yemuriwo uyu ine 25 kcal chete. Hazvishamisi kuti chikafu chakagadzirwa umo chiri chikafu. Mvura iri mumanhanga inodarika makumi mapfumbamwe muzana, uye zvakare ine fiber yakawanda yekudya iyo inovandudza mashandiro edziviriro yemuviri. Izvo zvinewo kucherechedzwa kuti manhanga mbeu dzakapfuma kwazvo mumafuta ane hutano, mapuroteni emiriwo uye unsaturated fatty acids, ayo akanakira kubatsira mukuita kwekudzikira uremu.
Kuonda, zvinokurudzirwa kushandisa uyu miriwo mbishi, yakabikwa, yakabikwa. Zvakare, pane shanduko, inogona kupiswa, kubikwa, kuwedzerwa kune masobho, mashed uye zvimwe. nezvimwewo. Zvakanaka kana manhanga akasimbiswa mukudya kwako pakupera kwenguva yekudya.
Iye zvino ngatitorei tione zvakanyanya sarudzo dzemanhanga. Isu tinokurudzira kutanga yedu hit parade ne mazuva mana nzira dzekudzora huremu nerubatsiro rwemuriwo uyu, panguva iyo ma 2-3 kilogramu ehuremu hwakawandisa anoenda. Maitiro aya akanaka kuitira kuti akurumidze kugadzirira chiitiko chakakosha nekugadzirisa zvikanganiso zvidiki mumufananidzo, kana kudzinga mapaundi akawedzera akanamira mumuviri mushure memazororo nemitambo yakawanda.
Mitemo yekudya iri nyore, uye menyu haina kuomarara, saka pane nzvimbo yekufungidzira. Chigadzirwa chikuru - nhanga - kubika nenzira dzakasiyana. Idya katatu pazuva. Kana uine nzara, zvokudya zvenhanga zvinogamuchirwa. Sarudzo yezvimwe zvigadzirwa ndeyako. Asi kuitira kuti uremu huve hunobudirira, kurambwa kwakakwana chero zvinotapira, zvinwiwa zvinodhaka zvinopiwa pakudya kwemazuva mana. Izvo zvakakosha zvakanyanya kuderedza kuvapo kwemunyu uye zvinonhuwira mundiro.
Zvinyorwa zveCalorie zvinofanirwa kuongororwa uye kwete kudyiwa zvinopfuura 1300-1500 macalorie pazuva. Inwa mvura yakawanda yakachena zuva nezuva, zvisinei kuti ndeapi manhanga ekudya sarudzo yauri. Zvakare zvinokurudzirwa kuti zvishandiswe michero, miriwo, michero uye miriwo miriwo uye zvinwiwa zvemichero zvisina kuwedzerwa shuga nematai akasiyana (kunyanya mishonga).
Kazhinji, chikafu ichi hachina kuomarara uye chakasimba, saka unogona kurarama pachiri kwenguva yakareba, asi kwete anopfuura mavhiki maviri. Zviya, maererano wongororo, panguva ino unogona kurasikirwa kusvika 8 makirogiramu, yekudyidzana inoshandura yako yemuviri fomu.
Ukasarudza kuonana pavhiki nzira yenhanga, iwe uchada kudya kwemangwanani uye kudya kwemanheru neporridge kubva mumuriwo uyu pamwe nekuwedzera kwezviyo. Iyo ndiro inogadzirirwa muchikamu chinotevera: 200 g yepumpkin pulp / 50 g yemupunga (brown kana brown) kana mapira. Zviyo zvinogona kuchinjwa. Mhedzisiro ndeye 2 servings. Iwe unodya imwe pamangwanani, uye imwe pakudya kwemanheru. Dine, maererano nemitemo yezvokudya zvevhiki nevhiki, inokurudzirwa nekushanda kwepuke puree. Pakati pekudya kwemasikati uye kudya kwemanheru, kana iwe uine nzara, unogona kunwa zvakare pamatapirita akakanyiwa (asi mune zvishoma) kana imwe michero isina shuga (apuro isarudzo yakanaka). Kana iwe usina snack, zvakanaka. Zvimwe zvigadzirwa zvino zvakarambidzwa. Hazvikurudzirwi kudya mumaawa anotevera 3-4 asati azorora usiku.
Sezvauri kuona, menyu yezvikafu izvi yakaoma uye yunifomu kana tichienzanisa neyekutanga vhezheni. Kana zviri zvekumwa, pamusoro pemvura, unogona kunwa tii nekofi isina kusimba isina shuga. Edza kudzivirira zvinotapira futi.
Sarudzo inotevera, iyo yatinokurudzira kuti uzive nezvayo, kudya kwemanhanga 12 mazuva… Inoumbwa nematanho matatu akafanana mazuva mana. Ndokunge, kupedzisa iyo yekutanga kutenderera, ichidzokorora kaviri zvakare. Kana iwe uchida kukanda kure zvishoma, iwe unogona kuzvimisikidza iwe kune imwechete kana maviri mairi macircuit. Kana iwe wawana unodikanwa mhedzisiro kusati kwapera kupera kwekudya-temu, chingomira.
Huwandu hwenzvimbo dzakadyiwa hadzina kuomeswa. Iwe unofanirwa kudya kusati kwatanga kuguta. Iwe haufanire kufa nenzara, asi zvakare edza kusadya zvakanyanya, zvikasadaro iwe haugone kuzadzikisa mhedzisiro inodiwa yekushandurwa kwemuviri. Zvinokurudzirwa kudya katatu pazuva, kuronga matatu makuru akajairwa kudya. Zvikafu zvishoma zvinove zvisingadiwe. Kubva pamvura, kunze kwemvura, zvinotenderwa kunwa tii yakasvibira isina kutapira, asi muhuwandu husingapfuure makapu mana zuva nezuva. Iwe haufanire kusiya zvachose munyu pane chikafu ichi, asi zvinonyanya kudiwa kudzikisa huwandu hwayo mukudya uye kwete kuwedzeredza chikafu. Sezvo mutemo, pane chikafu chakadai zvinokwanisika kurasikirwa kusvika ku6 kg. Yese nguva yaunoda kudya manhanga-akavakirwa ndiro, iyo inogona kuwanikwa zvakadzama mumenu yeiyi teki.
Muenzaniso Kudya pane iyo Pumpkin Mazuva mana-Kudya
Day 1
Kudya kwemangwanani: saradhi yemunguva yakasvibira kana yakabikwa, kwaunogona kuwedzera karoti uye muto wemonimu; kapu yetii ipi neipi.
Kwekudya kwemasikati: yakaderera-mafuta manhanga muto uye chidimbu cheblack kana rye chingwa; kapu yetii.
Kudya kwemanheru: zvidimbu zvemanhanga, zvakabikwa kana kubikwa.
Day 2
Kudya kwemangwanani: saradhi yemanhanga uye grated apuro, inogona kurungwa neyakaghurwa yogati uye ichangobva kusvinwa muto wemonimu; kapu yetii.
Kudya kwemasikati: yakaderera-mafuta sosi kubva kumanhanga nemimwe miriwo (mbatatisi haidiwe); akati wandei mapai madiki nemanhanga; girazi re compote.
Kudya kwemanheru: maapuro madiki mashoma akabikwa neakaderera-mafuta kottage chizi uye michero.
Day 3
Kudya kwemangwanani: manhanga porridge, yakabikwa mumvura kana mukaka une mafuta mashoma; mbishi manhanga uye chinanazi saradhi.
Kwekudya kwemasikati: Chidimbu chemanhanga muto nemabhora enyama mashoma; chingwa che rye; chai unofarira.
Kudya kwemanheru: manhanga-mananazi saradhi (inokurudzirwa kumwaka neyakaghurwa yogati kana kefir); imwe yakaderera-mafuta kana isina mafuta-kottage chizi isina zvinowedzera.
Day 4
Kudya kwemangwanani: chikamu chehomwe yemhanga isina chinhu uye saradhi kubva kune yedu yekudya miriwo ine grated karoti.
Kwekudya kwemasikati: yakaderera-mafuta miriwo muto; yakabikwa kana kubikwa bhero mhiripiri (kana mimwe miriwo isiri-starchy); girazi remichero kana yemuriwo michero inonwa.
Kudya kwemanheru: yemuriwo yakabikwa kubva manhanga, karoti, howa, zucchini uye akasiyana magidhi.
Kudya Kwemazuva Manomwe
Isu tinobika poriji maererano neresipi yakapihwa pamusoro.
Kudya kwemangwanani: manhanga-mupunga kana manhanga-mapira porridge.
Kwekudya kwemasikati: 200 g manhanga puree.
Manheru snack: imwe nyowani apuro kana anenge 100 g yemanhanga puree.
Kudya kwemanheru: manhanga-mupunga kana manhanga-mapira porridge.
Kudya pane manhanga XNUMX-zuva rekudya
Day 1
Kamangwanani
Kwekudya kwemasikati: manhanga puree muto.
Kudya kwemanheru: manhanga, akadyiwa nesinamoni nezvimwe zvinonhuwira zvaunoda.
Day 2
Kudya kwemangwanani: manhanga uye almond saladhi.
Kudya kwemasikati: muto wemuriwo (usakanganwa kuisa manhanga mairi); cutlets inogadzirwa nemanhanga, oatmeal uye jena jena.
Kudya kwemanheru: maapuro, nyowani kana kubikwa (anogona kusanganiswa).
Day 3
Kudya kwemangwanani: manhanga uye brown mupunga porridge, yakabikwa mumvura kana mukaka une mafuta mashoma.
Kwekudya kwemasikati: muto wemuriwo une hushoma hwehutete hwakaonda.
Kudya kwemanheru: manhanga uye chinanazi saladhi.
Day 4
Kudya kwemangwanani: manhanga saradhi nemaamondi uye / kana mbeu yemanhanga.
Kwekudya kwemasikati: borscht yemiriwo kana muto wemuriwo; miriwo yakakangwa isiri-starchy.
Kudya kwemanheru: manhanga uye chimwe chikafu chemuriwo (kusinga. Mbatatisi).
Contraindications yeiyo manhanga kudya
- Kunyangwe dzungu rakanakira hutano, hazvikurudzirwe kuridya muhuwandu hwakawanda kune avo vanozvionera vega nezvezvirwere zvepancreas kana gastrointestinal turakiti. Uku kuremerwa kuri kukonzerwa nekuti manhanga ane zvakawanda zvekudya fiber, izvo zvinoita kuti zvive zvakaoma kugaya kune vanhu vane aya mamiriro uye nekudaro zvinogona kukuvadza mamiriro avo.
- Zvakare, kuonda nemanhanga hakukurudzirwe vanhu, nehunyanzvi, uye vanongoshingairira kuita zvemitambo.
- Pasi pemitoro inorema, chikafu ichi chinogona kukonzera kudzikira mumuviri metabolic maitiro uye kurasikirwa kweasina mafuta, asi mhasuru.
Kubatsirwa kwekudya kwemanhanga
- Imwe yemabhenefiti ezve manhanga-based chikafu ndechekuti kudya uyu muriwo kunogutsa kwazvo. Saka, sekutonga, nzara haisi shamwari yevanhu vanodzikira uremu vachishandisa nzira iyi.
- Uye zvechokwadi, ngatigarei pazvinhu zvinobatsira zvemanhanga, ayo ariko chaizvo chaizvo. Pasina kuwedzeredza, zvinogona kupikiswa kuti manhanga ndiye anochengeta zvinyorwa pakati pemimwe miriwo maererano nezviri mukati zvezvinhu zvine pundutso mumuviri wemunhu.
- Vitamin A, inowanikwa muhuwandu hwakawanda mumanhanga, ine hutano pane chiratidzo. Naizvozvo, ophthalmologists kuraira, kana paine matambudziko erudzi urwu, pakarepo sanganisira mune chikafu mamwe manhanga uye muto kubva pauri.
- Vitamin B ine maitiro akanaka pane hunyanzvi system, ichibatsira kudzivisa kusanduka kwemamiriro uye kushushikana.
- Iyo faibha iri mumuriwo uyu ine chinoshamisa chiitiko pabasa remudumbu, ichidzivirira, kunyanya, kupatira.
- Vitamin C inovandudza zvakakwana hutachiona uye inosimudzira cholesterol yemuropa, ichipedza matambudziko mazhinji angamuka nekuda kwekutsauka kubva pane zvakajairwa nechiratidzo chakakosha ichi.
- Paive nenzvimbo mukuumbwa kwemuriwo wekudya uye vhitamini E, iyo inoshanda sechinhu chekudzivirira kuchembera kusati kwasvika kwemuviri.
- Izvo zvakakodzera kuti utarise kune kuwanda kwesimbi mumanhanga, izvo zvinoita kuti miriwo inyanye kubatsira kune kupererwa neropa.
- Nhanga inobatanidzwa mukudzivirira uye kutonga kwezvirwere zvakasiyana zvehurongwa hwemwoyo.
- Kuunzwa kwamanhanga mukudya uye nemamiriro ezvinhu eganda nemvere zvinoratidzwa zvakanaka, mazino nezvipikiri zvakasimbiswa.
Kukanganisa kwekudya kwemanhanga
- Iyi nzira haina kukodzera kune avo vasingade manhanga. Kuti uidye muhuwandu hwakadai, iwe unofanirwa kunyatso fanika yemuriwo uyu.
- Yakareba manhanga mono-kudya kunogona kutungamira mukushayikwa kwemavitamini uye zvinhu zviri mune zvimwe zvekudya izvo zvakarambidzwa izvozvi.
- Izvo zvinofanirwa kucherechedzwa kuti kwete panguva dzese dzegore iwe unogona kurasikirwa nehuremu nepungu. Uye muguta hazvisi nyore kuwana mhando yepamusoro yemuriwo.
Kuitazve zvekudya manhanga
Kugara pakudya kwemanhanga kwemazuva gumi nemaviri kana kupfuura hakurudzirwe kanopfuura kamwe chete pamwedzi miviri. Kana isu tiri kutaura nezvenzira pfupi-yenguva, zvinokurudzirwa kumirira kumbomira kweinenge mwedzi. Chokwadi, kunyangwe zvichibatsira manhanga, chikafu panguva yekudzikira uremu nenzira iyi kuchiri kushoma.