Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1000 Kcal.
Iyo nzira yekudzora huremu neisina kujairika zita "diki diki" ine akati wandei sarudzo. Vanokutendera kuti usvike mashoma emakirogiramu akadyiwa nemunhu nguva pfupi yadarika, uye kuonda zvakanyanya. Tinokukoka iwe kuti usarudze nzira yekudzora zvisina kufanira huremu inokodzera iwe.
Zvidiki zvekudya zvinodiwa
Chekutanga sarudzo kudya kuduku kunokurudzirwa kune vanhu vanoda kubvisa 2-3 kilograms. Iyo "itsva" uremu (ichangobva kudyiwa) inonyanya kunaka pairi. Kana pakupera kweiyo tekinoroji iwe usingarove pane zvinokuvadza, mhedzisiro yacho inokufadza iwe kwenguva yakareba. Iwe unofanirwa kudya kane pazuva, uchiisa menyu pane yakaonda nyama, yakaderera-mafuta emukaka zvigadzirwa, michero nemiriwo. Zvose zvinwiwa pazvokudya zviduku zvinofanira kunwiwa pasina shuga, asi, kana zvichidiwa, unogona "kuzvipa" neshuga inotsiva. Zvinokurudzirwa kuramba chikafu mushure me19:00 uye batanidza zvishoma zvekutanga mitambo. Mangwanani ega ega, 20-30 maminetsi isati yasvika, iwe unofanirwa kunwa girazi remvura kumutsa muviri uye kutanga metabolic maitiro. Zvinokurudzirwa kuramba munyu wenguva yekudya kana kuupa kune ndiro mune zviduku uye pakarepo usati wadya, uye kwete panguva yekugadzirira.
Kudya kudiki zvakare kunosanganisira Kudya "saucer" or "Ndiro diki"… Sezvakataurwa nevanoongorora zvekudya, chikonzero chekuremerwa kwevanhu vazhinji chiri mukudyisa zvakanyanya. Vanhu vazhinji vanodya zvokudya zvakapetwa kaviri (kunyange katatu) kupfuura zvavanoda. Kudya kwendiro kunosanganisira mitemo iri nyore. Saka, iwe unofanirwa kudya kane pazuva, asi zvigadzirwa zvese zvinoshandiswa, zvakaverengerwa kudya kumwe chete, zvinofanirwa kupinda mune yakajairika saucer. Kudya uku hakurambidze zvimwe zvekudya. Unogona kudya chero chaunoda. Iwe unoda "kugobora" keke kana bara rechokoreti? Hapana dambudziko. Chinhu chikuru ndechokuti chikafu chinopindirana mumudziyo unokurudzirwa. Asi, hongu, iwe unofanirwa kuedza kuvaka chikafu chikuru pane chikafu chine hutano. Chokwadi, kana zvikasadaro, kunyangwe ukasapfuudza iyo yakajairwa macalorie ekudya uye uchirasikirwa nehuremu nekudya zvinhu zvinokuvadza, muviri unogona kutanga kuona kushomeka kunooneka kwezvinovaka muviri izvo zvaunofanira kutora kubva mukudya kwakakodzera. Saka edza kuve nechokwadi chekuti menyu ine nzvimbo yemiriwo, michero, nyama yakaonda, hove, hove dzegungwa, zviyo, yakaderera-mafuta yakavava mukaka uye mukaka. Izvi hazvizongobatsiri pakuderedza uremu, asi zvakare kutsigira kushanda kwakajairika kwemuviri.
Kana zviri zvekudzikira uremu, uine huwandu hunobatika hwemamwe mapaundi, atova mumazuva manomwe ekutanga, unogona kukanda kure kusvika mashanu awo. Muvhiki yechipiri, sekutonga, hafu yehuremu inoenda. Uyezve, muviri unogona "kunyungudika" zvishoma zvishoma, uye izvi zvakajairika. Kana iwe uchinzwa zvakanaka, iwe unogona kutevera ichi chikafu kusvikira wagutsikana nechimiro chako. Kubudirira kworudzi urwu rwekudya kudiki kunokonzerwa nekuti nekugura chikafu chisingadiwe, iwo macalorie zvemukati mekudya kwako anoderedzwawo.
Izvo zvakakosha kuti uzive kuti kuwandisa kwakanyanya muhuwandu hwechikafu kunogona kunetsa mudumbu. Kana iwe wakambodya zvakanyanya zvakanyanya, wobva wadimbura saizi yechikafu zvakanyanya. Semuenzaniso, panzvimbo yemasosi matatu anowanzoitika (kana iwe uchidya zvakanyanya panguva imwe), kwemazuva maviri ekutanga ezvekudya, idya sosi mbiri dzechikafu pakudya kumwe chete. Kwemamwe mazuva maviri, idya sosi imwe nehafu yechikafu panguva, uye wobva waunza mirau wezvekudya zvizere. Zvichida, mune iyi kesi, kuonda hakuzoiti iko pachako kunzwikwe nemheni kumhanya, asi zvichaitika pasina zvinooneka zvemuviri uye zvepfungwa kusagadzikana.
Nzira yakarurama yekubuda kwe "saucer" yekudya inoreva kungowedzera zvishoma muhuwandu hwezvokudya uye inogadzirwa nekuwedzera macalorie. Wedzera macalorie zvishoma nezvishoma kusvika uremu hwamira kuenda. Kuwedzera uremu kune ndiro kunokurudzirwawo nenzira inobatsira, izvi zvinonyanya kukosha munguva yekutanga mushure mekudya. Semuenzaniso, haugone kudya saradhi isina chinhu yemiriwo, asi yakarungwa nemafuta emiriwo, bhotela shoma kana sour cream inogona kuwedzerwa kune porridge, panzvimbo yeapuro kana peari, unogona kudya bhanana rinovaka muviri kana kuzvibata nemazambiringa. .
Sezvaunoziva, vazhinji vanozivikanwa vanodya zvinoenderana nenzira ye "saucer" (Natalya Koroleva, Angelica Varum, Ksenia Sobchak, nezvimwewo).
Pachikafu chidiki, hazvizokuvadza kutora yakaoma mavitamini uye zvicherwa, izvo zvinobatsira muviri kushanda zvizere pasina kunzwa kushomeka kwezvinhu zvakakosha.
Chikafu chidiki chekudya chinogara mazuva mashanu kusvika masere
Chisvusvuro chemangwanani: chingwa chezviyo chakakwana nechidimbu che feta cheese kana imwe cheese ine zvishoma zvishoma zvemafuta; girazi remukaka wakadzika (iwe unogona kuchitsiva nekefir kana yogati isina chinhu); orenji kana apuro; mukombe weti / kofi.
Zvokudya zvemasikati: nyama yehuku (zamu iri nani) muhuwandu hunenge 150 g kana chiyero chakafanana chehove dzakaonda; chikamu chesaladhi yemiriwo isina-starchy, yakasaswa nemutimu; chidimbu chechingwa dema; kiwi; Kofi yeti.
Masikati snack: girazi remafuta mashoma-kefir kana mukaka.
Kudya: hove yakabikwa / nyama (kusvika 100 g) kana 2 mazai ehuku yakabikwa; 200 g yemiriwo yakabikwa kana yakasvibirira; girasi remuchero uchangobva kusvinwa; Kofi yeti.
Muenzaniso wekudya "saucer" kudya
Muvhuro
Chikudya chamangwanani: toast nechidimbu chechizi uye tomato; tii kana kofi, kana muto.
Kwekudya kwemasikati: 150 g yemiriwo yakabikwa, yakarungwa ine yakaderera-mafuta yakasviba kirimu.
Yakachengeteka, apuro.
Kudya kwemanheru: 100 g yehove dzakabikwa nemahwendefa mashoma ebhinzi yakabikwa.
Chipiri
Kudya kwemangwanani: yakabikwa zai uye girazi reyoga yogati; kofi.
Zvokudya zvemasikati: tomato uye chidimbu chenguruve yakabikwa.
Manheru masikati tudyo: hafu yebhangi uye girazi rekefir / yogati.
Kudya kwemanheru: kusvika ku 150 g yemidziyo yemuriwo.
Chitatu
Kudya kwemangwanani: 4-5 st. l. muesli yakarungwa ne yogati; tii kana kofi.
Kwekudya kwemasikati: ndiro yemafuta akaderera emiriwo; chingwa chezviyo chose.
Manheru masikati tudyo: hafu yekapu yetirobheni uye bhanana smoothie, uye kune avo vane zino rinotapira, chimedu chesokoreti yakasviba inobvumidzwawo.
Kudya kwemanheru: sandwich ne tuna, cucumber slices uye saladhi mashizha; chai.
China
Kudya kwemangwanani: 2 mazai ehuku, yakakangwa mukambani yetomatisi uye mashoma epinashi.
Zvokudya zvemasikati: saladhi yemakaka uye tomate; chimedu cheham kana nyama.
Masikati snack: 100 g yakaderera-mafuta kottage chizi ine michero zvidimbu.
Kudya: turkey stew ne peas uye karoti.
Chishanu
Kudya kwemangwanani: chikamu cheoatmeal nemaapurikoti akaomeswa, anogona kurungwa ne1 tsp. huchi chaihwo.
Kwekudya kwemasikati: howa puree muto.
Manheru snack: mukaka wekukaka nemichero yakawedzerwa.
Kudya kwemanheru: chidimbu chesaumoni yakabikwa uye tomato.
Mugovera
Kudya kwemangwanani: sangweji ine chizi uye lettuce; tii kana kofi.
Zvokudya zvemasikati: 100 g yechiropa chakabikwa uye cucumber.
Kudya kwemasikati: chidimbu chemapavi emichero kana mamwe maswiti aunofarira; hafu yegirazi kefir kana yakasikwa yogati.
Kudya kwemanheru: saladhi yemabheet uye chizi ine donhwe remafuta emiriwo uye muto wemonimu.
Svondo
Kudya kwemangwanani: huku yezai yakakangwa nechizi; toast; tii kana kofi.
Kwekudya kwemasikati: muto wakagadzirwa kubva munyama nenyemba, iyo inobvumidzwa kuzadza neiyo shoma shoma-yakashama yakasviba kirimu.
Masikati snack: pancake ine bheri kuzadza.
Kudya kwemanheru: cucumber uye tomato saladhi.
Contraindications yechikafu chidiki
- Izvo hazvigoneke kutevedzera kudiki diki panguva yekuzvitakura uye kuyamwisa, kwevana nevechiri kuyaruka, pamwe nekuvapo kwezvirwere zvegwara remudumbu, izvo zvisingatenderi kutapudza huwandu hwechikafu chinodyiwa.
- Zvinokurudzirwa kubvunza chiremba usati watanga kudya.
Kunaka kwechikafu chidiki
- Chinhu chikuru chakanakira chikafu chidiki mune yekutanga vhezheni ndechekuti munguva pfupi iwe unogona kurasikirwa akati wandei makirogiramu usina kusangana neakanyanya manzara uye kudya zvakasiana.
- Ehe, iwe unogona kutaura nezvekudya kwakasiyana kwakasiyana nekutendeukira ku "ndiro." Pano iwe haufanirwe kusiya zvachose chero zvigadzirwa zvekudya uye iwe unogona kurasikirwa nehuremu pasina kutambura kurwadziwa kwekutadza kudya kutapira kwaunoda.
- Chiyero chehunyanzvi chinokutendera kuti unamatire kwachiri kwenguva yakareba uye kurasikirwa chero huwandu hwemapaundi ekuwedzera.
- Iwe unogona kugadzira menyu zvichibva pane zvaunofarira zvaunofarira. Iwe haufanire kudya chikafu chisina kunaka chausingade.
- Kudya kunobatsira kudzikisa dumbu, izvo zvinowedzera mikana yekuchengetedza yakaonda chimiro kwenguva yakareba.
Kukanganisa kwekudya kudiki
- Vanhu vane dumbu rakakanganiswa vanoona zvichinetsa kuzvirovedza kudya zvikafu zvidiki.
- Pakudya kwekutanga, nzara inogona kuzviita yakanzwika, iwe unofanirwa kujaira zvikamu zvidiki.
Kudzokorora kudya kudiki
Dzokorora vhezheni yekutanga yechikafu chidiki chinogara mazuva mashanu kusvika masere, kana zvichidikanwa, unogona mushure memasvondo 5-8.
Kana zviri zve "saucer" kudya, kana iwe uchinzwa zvakajairika uye uchida kurasikirwa neakawanda mapaundi, unogona kutendeukira kwairi chero paunoda.