Chikafu chesaladi, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 460 Kcal.

Kudya pamashizha inzira iyo, uchidya zvinonaka, unogona kurasikirwa nehuremu hwakawandisa. Chitubu nezhizha inguva dzakakura dzekugadzirisa chimiro chako nenzira iyi, sezvo zvinhu zvikuru mukudya kwako michero nemiriwo. Usatya, haufanire kutsenga sora rimwe. Isu tinokurudzira kuti uzvizive neakakurumbira saradhi-based dhayeti kwemazuva matatu ne3.

Kudya kunodiwa pamashizha

Ngatitarisei kune akakosha mitemo yechero kusiana kweiyo saladi shanduko maitiro.

• Idya zvishoma, nekuti kuguta kunouya mukati maminetsi makumi maviri neshanu mushure mekutanga kwekudya.
• Inwa mvura yakawanda yakachena. Iwe unogona zvakare kuwedzera akasiyana maashuga asina shuga kune chako chikafu (mishonga yemakwenzi ndiyo yakanyanya kunaka).
• Usati waenda kunorara, zvinotenderwa kuzvichenesa nemukaka une mukaka wakaderera. Inokurudzira kugaya kuri nani, kurara kuzorodza uye inosiya ganda richitaridzika kutsva, riine hutano.
• Masaladhi anotenderwa kurungwa neiyo shoma yemafuta emuriwo, iyo inokurudzirwa kuti isanganiswe neino nyowani yakasvinwa muto wemonimu uye zvakasiyana siyana zvinonhuwira zvakasikwa.
• Zvinokurudzirwa kuisa chikafu pamichero mitsva nemiriwo (kunyanya isiri-starchy mhando), nyama isina mafuta, hove uye hove dzegungwa, yakaderera-mafuta cottage chizi uye zvimwe zvekudya zvakaviriswa zvemukaka, pamwe nemukaka.
• Kwenguva yekudya, taura kwete kune chero chikafu chakakangwa, nyama inopfungaira, chikafu chemumagaba, shuga uye chero zvigadzirwa nazvo, nyemba, zvinwiwa zvinodhaka, mayonnaise, sour cream, ketchup uye mamwe masosi ezvitoro, hupfu uye soseji.

Iyo yekutanga vhezheni yesaladi chikafu chakagadzirirwa 7 mazuva… Maererano nemitemo yayo, zuva rega rega unofanira kudya chimwe chigadzirwa. Idya michero pazuva rokutanga, miriwo pane yechipiri, shandisa zuva rechitatu kune nyama yakaonda, uye rechina kuhove. Zuva rechishanu rinosanganisira kudya michero zvakare, yechitanhatu - miriwo, uye yechinomwe - zvigadzirwa zvenyama. Asi chero kudya kunofanira kuwedzerwa nemiriwo isina-starchy, uye pazuva renyama unogona kudya mazai ehuku. Inokurudzirwa kudya katatu pazuva. Kana iwe uchinzwa nzara, unogona kuva nechikafu chine zvishoma zvezvigadzirwa zvinobvumirwa. Sezvo mutemo, maererano nenzira yakatsanangurwa, inotora kusvika 4-5 kilogiramu yehuremu hwakawandisa.

Kana iwe uchida kugadzirisa muviri wako zvishoma uye kurasikirwa 2-3 kilograms, tsvaga rubatsiro kubva kune chaiyo dhayeti pane masaladi. Nguva yayo ndeye 3 zuva… Iyi inzira yakanaka yekurongedza huwandu, semuenzaniso, mushure mezororo, uchiperekedzwa nemabiko akawandisa, nekuda kweizvozvo mafomu ako akatsvedza zvishoma.

Nguva dzose iwe unogona kudya miriwo chete (kunyanya, beet, karoti nemishonga), huwandu hwavo - kusvika 1-1,5 kg zuva nezuva. Iye zvino zviri nani kudya 6-7 kanomwe pazuva muzvikamu zviduku. Izvi zvichabatsira kuti usanzwe kunzwa kwakanyanya kwenzara, iyo inonyanya kukosha mune iyi sarudzo yekudya, iyo isina kunyanya kuguta.

Iwe unogona kuderedza uremu ne 3-4 kg panguva imwechete pakudya kunoenderana nekushandiswa kwemichero saladi nemichero pachayo. Menyu inogona kuwedzerwa nehuwandu hwezvigadzirwa zveprotein. Inokurudzirwa kudya kanomwe pazuva.

Saka kuti huremu hwakawandisa haudzoke mushure mekuguma kwesadidhi chikafu, zvakakosha kuti utaure zvakanaka pairi uye kwete kukanda pane izvo zvaisakwanise kudyiwa. Zvikasadaro, iwe unogona kuwana akatowanda mapaundi kupfuura izvo zvawakarasa. Zvakanakisa, namatira kune yakaderera-carb uye yakaderera-munyu chikafu chinovakirwa pane wakaderera-mafuta mukaka, yakaonda nyama, hove uye hove, muriwo, michero, uye yakavhenganiswa masaladi.

Saladi yekudya menyu

Muenzaniso wekudya kwesaladi kwemazuva manomwe

Chishanu - dzokorora Muvhuro.

Mugovera - dzokorora Chipiri.

Svondo - dzokorora nharaunda.

Kudya kunoratidza kudya pamashizha kwemazuva matatu

Day 1: karoti yakabikwa kana mbishi (inogona kusanganiswa).

Day 2: mahebhu (parsley, basil, dill, lettuce), iyo inogona kunakirwa neoiri yemafuta emuorivhi.

Day 3: beet rakabikwa.

Kudya chikafu pane michero saladhi kwemazuva matatu

Zuva rekutanga Chikudya chamangwanani: hafu yepakati-kati melon, iyo inogona kusaswa nediki shoma yeyoga yogati kana kefir. Zvokudya zvemasikati: sitirobheri-orange saladi ne kiwi zvimedu, zvakarungwa ne plain yogurt. Masikati snack: akati wandei plums. Kudya kwemanheru: 150-200 g yehuku yakaonda nyama, yakabikwa kana yakabikwa; chikamu chiduku chesaladhi isina-starchy yemiriwo, yakarungwa nemuto wemonamu; hafu yegrapefruit.

Zuva rechipiri Chikudya chamangwanani: musanganiswa we 150 g yemabheri uye 100 g yezviyo. Zvokudya zvemasikati: zvimedu zvitsva zvepineapple. Masikati snack: 1 peach (inogona kuchinjwa nectarine). Kudya kwemanheru: kusvika ku 180 g yehutuki yakabikwa kana yakabikwa mukambani yemashizha e saladhi; 1 orenji.

Zuva rechitatu Chikudya chamangwanani: 2 zvimedu zvewatermelon uye yega yogati (100 g). Zvokudya zvemasikati: saladhi yemastrawberries (anenge 100 g) uye bhanana duku. Masikati snack: kapu yechero michero mitsva. Kudya kwemanheru: kusvika 180 g yehove yakabikwa yakaonda uye Brussels inomera (100 g).

Salad kudya zvinopesana

• Vakadzi vane pamuviri uye vanoyamwisa, vachiri kuyaruka havafanirwe kugara pakudya kwesaladi.
• Zvakare, chikafu chemichero nemiriwo, zvinoenderana nezvakakurudzirwa nenyanzvi, zvinopesana nevanhu vanotambura neBP, chirwere cheitsvo, atherosclerosis, inonzi kufutisa.

Makomborero echikafu chesaladi

1. Kubatsira kukuru kwekudya kwesaladi ndiko kumhanya kwayo uye kugona.
2. Uye zvakare, michero nemiriwo, zvinova zvinhu zvikuru zveiyi nzira, vanonatsa kwazvo muviri kubva kune chepfu, chepfu uye njodzi dzakasiyana.
3. Chikafu chakasiyana-siyana chekudya saradhi chinopa kune chokwadi chekuti mavitamini akasiyana siyana, anoteedzera zvinhu, uye maamino acids anopinda mumuviri.
4. Ngatitarisei kune anotevera anokosha maficha emichero, majikiji nemiriwo yemuviri wedu:

   - normalization yemafuta metabolism;

   - kuwedzera masimba ezvirwere zvemuviri;

   - kugovera muviri nemahydrohydrate, ndiko kuti, simba rinodiwa, asi kwete mafuta anokuvadza;

   - kugadzirisa kugaya;

   - kudzikisa mwero wecholesterol yakaipa;

   - rejuvenation yemuviri nekuda kwekuvandudzwa kwemasero ayo;

   - mhedzisiro pane kugona kwenjere, kuvandudza ndangariro uye kuwedzera kutarisisa.

Kukanganisa kwekudya kwesaladi

• Kwete kudarika kudya kwesalad uye kukanganisa. Izvi zvinosanganisira mwaka. Kana iwe uchida kuti tekinoroji isakuvadza muviri, unogona kuinamatira chete panguva iyo zviri nyore kuwana zvigadzirwa zvitsva zvinodiwa. Uyezve, zvinoshuviwa kuti ikure munzvimbo yako.
• Migumisiro yemhando dzakasiyana siyana inogoneka. Kusagadzikana kwekushanda kweiyo gastrointestinal turakiti (manyoka, kuda kurutsa, flatulence), allergic reaction (ganda rashes) inogona kucherechedzwa. Kana ukasangana nekuratidzwa kwakadai, rega maitiro.
• Izvo zvakakoshawo kuti uzive kuti haugone kudzikira uremu zvakanyanya nerubatsiro rwechikafu chesaladi. Saka inonyanya kukodzera kuumba muviri diki, uye kwete kwekushandurwa kwakakosha kwemuviri, kunogona kudikanwa nenhamba huru yemapaundi ekuwedzera.

Kudzorerazve pamashizha

Kana uchida, iwe unogona kutendeukira kune chikafu chesaladhi mwedzi mushure mekupedzwa kwayo. Asi kana ukasarudza kuita tsika yekusingaperi, iwe unofanirwa kuderedza uremu nekubatanidza zvishoma zvishoma zvezvigadzirwa zveprotein zvakaonda mukudya, kuitira kuti usapinza muviri mumamiriro ezvinhu anonetsa.