Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 760 Kcal.
Chikafu cheScandinavia (chinowanzozonzi chiNorway kana cheNordic) inzira yekurasikirwa uremu kunoenderana nekuunzwa kwemichero yekuchamhembe nemabriji, pamwe nenyama uye chikafu chegungwa mune chikafu. Kusiyana nenzira dzazvino zhinji dzekudzikisa huremu, hunhu hweScandinavia huripo mukuti hwakagadziridzwa uchifunga nezve mitemo yekudya kwakaringana, uye menyu yayo ine huwandu hwakawanda hwezvinhu zvekusarudzika, mavitamini uye zvinovaka muviri.
Kudya kweScandinavia ndiyo imwe nzira yekudya kweMediterranean. Zvechokwadi, mumatunhu ekuchamhembe, hazvisi nyore zvachose kudya michero yekumaodzanyemba yemaodzanyemba nemiriwo, sezvinoratidzwa nehurongwa hwekupedzisira. Uye kuwana mafuta emuorivhi echisikigo uye zvimwe zvigadzirwa zvine hutano zvinokurudzirwa neMediterranean system zvakare zvakaoma.
Asi chinobatanidza nzira mbiri idzi dzakakurumbira ndedzekuti dzinobatsira kuunza chimiro muchimiro chakakodzera pasina kurambidzwa kwakasimba uye neshungu dzenzara. Ngatiteerere nhasi nemisimboti yeScandinavia system.
Zvakakosha kuderedza kushandiswa kwemafuta emhuka. Edza kudya nyama yakaonda. Asi zviri nani, kana zvichibvira, kushandisa hove dzakaonda nehove panzvimbo. Sendamira pamichero nemiriwo, kunyanya kana zviri zvitsva. Uye zvakanakisisa kudya michero nemiriwo zvinorimwa munharaunda yako. Ndiwo anonyatso kunyudzwa genetically uye anonyanya kubatsira kune hutano. Kubva pamiriwo zvinokurudzirwa kudya sipinashi, Brussels inomera uye cauliflower, beet, karoti, dzungu, mashizha akasiyana-siyana, uye kubva kune majiroji - blueberries, lingonberries, blueberries, currants.
Mhando dzakanakisa dzehove dzekudya nenzira yeScandinavia salmon, tuna, salmon, herring, trout. Idya chero chikafu chegungwa uye nyama yakaonda (turkey, huku, venison, partridge, elk fillet). Uyewo, mukudya iwe unoda kuwana nzvimbo yezviyo (rye, oats, bhari), howa uye marudzi akasiyana-siyana emiti.
Zviri nani kuramba bhotela zvakanyanya sezvinobvira. Zvakakodzera kudya mafuta emiriwo (flaxseed, sunflower, rapeseed) asina kubatwa nehukasha hwekupisa kurapwa. Edza kusashandisa artificial flavour converters (yakasiyana-siyana seasonings uye zvakafanana additives). Hazvina kudikanwa kurega kushandiswa kwemunyu, asi zvakanyanya hazvikurudzirwi kuwedzeredza zvigadzirwa. Wedzera munyu kune ndiro yakapedzwa uye zvishoma. Kuti uwedzere kuravira, wedzera zvakasiyana siyana zvinongoitika zvinonhuhwirira nemishonga pakudya kwako.
Idya huwandu hwehuwandu hwezvokudya zvehupenyu, kudzivisa njodzi dzezvokudya uye high-calorie foods. Kana iwe uchida kuwedzera chimwe chinhu kubva kune zvigadzirwa zveupfu kune menyu, zvino sarudza zviyo chingwa (rye, dema). Zvimwe zvezvokudya zvine hupfu, pamwe chete nemasipi akasiyana-siyana, nyama yakasvuta, zvokudya zvekakani uye doro, maererano nemitemo yezvokudya zveScandinavia, zvinofanira kubviswa zvachose kubva pakudya. Nyemba nemupunga hazvikurudzirwewo. Iwe unofanirwawo kuderedza kushandiswa kwemukaka wose.
Kuenzanisa kwechikafu kunofanirwa kucherechedzwa, kwete kunyanyisa kudya, asiwo kusatambura nenzara. Ronga menyu kuitira kuti kuve nekudya zvishanu pazuva (mashoma 5), uye kumwe kushandira kune mashoma kune 4-200 gramu. Kana iwe uchinzwa nzara usati warara, iwe unobvumidzwa kunwa 250-100 ml yekefir, mukaka kana yakaderera-mafuta yogati isina zvinowedzerwa. Pese pazvinokwanisika, edza kudya chikafu chakagadzirwa, chakagadzirwa nyowani chausina chokwadi nazvo.
Iwe unogona kunamatira kuchikafu zvakanyanya sezvaunoda. Mumwedzi, iwe unogona kurasikirwa 3-4 mapaundi asina basa. Mushure mekuzadzisa mhedzisiro yakatarwa, zvinokurudzirwa kuti zvisabatanidze izvo zvakakosha zvimiro zveScandinavia maitiro kubva kuhupenyu. Zvakare, kana iwe ukaona kuti huremu hunowira pasi pezvaunoda, wedzera zvishoma kukosha kwehutano hwechikafu uye nguva nenguva unodya zvishoma chikafu uchidya chikafu chako chaunofarira, icho chakabviswa mukugadzirisa uremu.
Kudya kwemangwanani:
- oatmeal yakabikwa mumukaka wakaderera-mafuta, pamwe nekuwedzera kwemajiro akakurudzirwa uye nuts;
- chikamu chakaderera-mafuta cottage chizi nema berries;
- muesli isina shuga, yakarungwa neyakagadzirwa yogati kana kefir;
- omelet ine sipinashi uye miriwo, yakabikwa muchoto kana yakabikwa mupani isina kuwedzera mafuta.
Lunches uye dinner:
- yakaderera-mafuta huku muto;
- Honda nzeve hove;
- hove dzakabikwa nemiriwo yakabikwa;
- pizi mash;
- risotto mune yakabikwa kana yakabikwa howa;
- stewed nyemba;
- nyama yakakora nyama.
chitsamba… Zvinokurudzirwa kuperekedza kudya kwemasikati nemanheru nesaladi yemuriwo
Snacks uye snacks:
- kottage cheese nemabriji;
- maapuro matsva kana akabikwa;
- muchero mousse;
- kefir kana yogati yakagadzirwa pamba.
- Kudya uku hakuna zvakapesana. Iwe haugone kugara pairi chete kana iwe uri weergisi kune hove, hove dzegungwa (zvinova zvine hukasha allergener) kana chimwe chikafu chinowanikwa mune yekudya menyu.
- Zvakare, hazvigoneke kugara pane iyo nzira yeScandinavia muhupo hwechero hosha dzinoda chakakosha, chakasiyana nechakarongedzwa chikafu.
- Chinhu chakakosha chekudya kweScandinavia ndechekuti zvigadzirwa zvakawanda kubva mukudya kwayo zvine yakawanda fiber, ine mhedzisiro inobatsira pakugaya maitiro.
- Zvakare, nekudya kwakadai, muviri unogashira yakakosha mafuta acids, ayo anodikanwa kune yakajairwa metabolism, mashandiro eiyo yemoyo system, kushanda kwakakodzera kweiyo endocrine uye nehurongwa hwetsinga uye dzimwe nhengo dzakakosha.
- Uye hove, hove, cottage cheese uye zvimwe zvigadzirwa zvechimiro chakafanana zvinopa muviri zvinhu zvekuvaka zvinodiwa kumisungo. Izvi zvichakubatsira kuderedza uremu, asi chengetedza muviri wako unoyevedza uye wakasimba.
- Organic zvigadzirwa zvine huwandu hukuru hwema antioxidants anobatsira kuchengetedza hudiki kwenguva refu uye kuve neyakajairwa tonic mhedzisiro.
- Zvinoenderana neongororo dzevanhu vakarasikirwa nehuremu paScandinavia system, kuonda kunoitika pasina kunzwa kwakanyanya kwenzara.
- Munhu anonzwa kugadzikana uye anogona kudya zvakasiyana.
- Vazhinji vezvehutano vanotsigira hunyanzvi uhu, vachifunga kuti hune hunyanzvi hwekudzora uremu uye hwakachengeteka sezvinobvira kune hutano.
- Kudya kweScandinavia hakubhadhare husiku hwese. Kana iwe uchida kudzikira uremu nekukurumidza, hazvishande kwauri.
- Mushure mekusarudza kurarama nemitemo yayo, unofanirwa kuongorora zvakanyanya kudya kwako.
- Kune vamwe vanhu, zvinokurudzirwa zvakapatsanurwa zvekudya zvinogona kunge zvakaoma. Haasi munhu wese, anoti, kubasa, ane mukana wekuva nechikafu pakati pekudya kwemangwanani uye kwemasikati.
Kana iwe uchinzwa zvakanaka, unogona kuenda kuchikafu cheScandinavia kazhinji sezvaunoda, uye woisa urefu hwayo pahungwaru hwako.