Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 670 Kcal.
Kudya kwakapfava kunovimbisa kudzikisira kuonda pasina marwadzo enzara, kutya uko kunoodza moyo vazhinji kubva pakuchinja chimiro chavo. Pane zvakawanda zvingasarudzwa zvekurema uku. Iwe unoda kuchinja chimiro chako usingazviunze kune vakafa nenzara uye pasina kurasikirwa nechido chako cheupenyu? Ipapo isu tinokukoka iwe kuti udzidze nezve izvo zvakakosha zvimiro zvekuvimbika uremu nhasi.
Zvinyoro zvekudya zvinodiwa
Popular kudya kwakapfava zuva rega rega… Sezvaungafungidzira, iwe unozofanirwa kutevedzera kune zvinodyiwa menyu kwezuva rimwe, uye zuva rinotevera iwe unogona kuzvibvumira wega zvekuregererwa kwechikafu. Nekudaro, pane rekudya-zuva, kudya kwacho kunogona kusanganisira zvinotevera chikafu (sarudza chinhu chimwe chete):
- yakaderera mafuta kefir (kusvika 2 l);
- low-fat cottage cheese (500 g);
- 1 litre yeiyo yoghurt yogati (zvimwe inogadzirwa pamba);
- chero michero isiri-starchy (inosvika 1 kg).
Mukuwedzera kune yakachena mvura, iwe unogona kunwa tii nekofi, asi pasina kuwedzera shuga kune zvinwiwa. Zviri nani zvakare kuramba chinotapira.
Inokurudzirwa kusiyanisa menyu yemazuva ekutsanya kuitira kuti chikafu chekudya chisakubereke. Zuva rega rega iwe unogona kudya chero moyo wako zvaunoda. Asi kuti ubudirire uremu, zvinokurudzirwa kusaisa shuga nezvikafu zvine zvirimo kubva mumenu, hupfu, zvakakangwa uye chikafu chinokurumidza. Pamazuva ese, zvinokurudzirwa kuomerera pamisimboti yezvikamu zvinovaka muviri uye usanyanya kudya.
Iyi nzira, kana iwe uchinzwa kugadzikana, inogona kuteverwa chero nguva yenguva kusvikira wagutsikana nemhedzisiro yawanikwa. Kuderedza uremu kunonyanya kukonzerwa nekuti mune rimwe zuva rekudya uye chikafu, muviri hauna nguva yeku "redraw" basa rayo uye kutanga kuchengetedza mafuta munzvimbo, uchitya kutanga kwenzara nguva, izvo zvinogona kuitika ne dzakawanda dzimwe nzira dzakaderera-koriori dzekuvandudza kwemuviri.
Inozvirumbidza nekugona uye kudya kwechirungu kwakapfava… Zvinokurudzirwa kuti uenderere mberi kwenguva isingapfuuri mavhiki matatu, panguva iyo yaunogona kurasikirwa kusvika pamakirogiramu gumi emafuta akawandisa. Kana iwe uchida kudzikira uremu zvishoma zvakanyanya, saka iyo nguva yehunyanzvi inogona kuderedzwa. Iwe uchafanirwa kuratidza kuda pakutanga kwekudya. Kupinda chinyoro chikafu cheChirungu kunosanganisira kushandisa maviri akateedzana mazuva ekutsanya. Pane rimwe nerimwe remazuva ano, zvinotenderwa kudya 10 litita eepasi-mafuta kefir uye 1,5 g yechingwa nhema. Kana kwauri kuburitsa kwakadai idambudziko, zvirinani kuisvetuka uende wakananga kuchikafu cheChirungu uine yakazara menyu. Zvichida, mune iyi kesi, kurasikirwa kwehuremu kunenge kusingaonekwe zvishoma, asi mikana yekuti iwe usazoregedze chikafu usati watanga ichawedzera zvakanyanya.
Mushure mekuburitswa kwambotaurwa, mazuva ehydrohydrate anotevera, uyezve mapuroteni mazuva (maviri maviri). Menyu yavo inofanirwa kuchinjaniswa kusvika kumavhiki matatu (mazuva ekuburitsa anofungidzirwawo munguva).
Pamazuva ehydrohydrate, unogona kudya michero (kunyanya isiri-starchy), miriwo (kunyanya yakasvibirira). Kunze kwemvura, unogona kunwa chitsva chakasvinwa michero uye majusi emiriwo. Idya chikafu chinotenderwa chisina kubikwa, kubheka, kubika, kudziya. Asi usashandise mafuta kana mamwe mafuta mukubika. Unogona kurongedza saradhi nemafuta emuriwo, uye kana iwe uri pane chikafu kwenguva yakareba, zvinotodiwa kuti usanyima muviri wemafuta chaiwo. Asi usapedze anopfuura maviri mashupuni emafuta pazuva.
Pamazuva emapuroteni, unogona kudya mukaka wakaderera-mafuta, kefir, nyama yakabikwa, hove dzakaonda dzakabikwa pasina mafuta, nyemba, mazai ehuku yakabikwa, hushoma hwechizi hwakaomarara, huchi hushoma uye chingwa chezviyo chakazara (idya kutapira uye upfu usati wadya masikati). Zvinokurudzirwa kudya kanomwe pazuva, uye zvinokurudzirwa kuronga chisvusvuro pasati papfuura maawa gumi nemasere kusvika gumi nesere.
Kana iwe ukawana huremu mushure memhemberero, iwe uchauya kuzonunura kudya kwakapfava "mushure mezororo"… Zvinotora vhiki imwe uye anovimbisa kubvisa 3-4 mamwe mapaundi, akatora muviri musungwa mushure mekudya zvakanyanya. Zuva rekutanga rekudya rinosanganisira kuburitsa, paunogona kudya mupunga uye prunes chete. Iyo tekinoroji zvakare inopera ne mini-kuburitsa. Pazuva rechinomwe, iwe unongoda kunwa yakaderera-fat kefir (muzviitiko zvakanyanya, 1% mafuta). Pane mamwe mazuva ekudya "mushure mezororo" menyu inosiyana uye yakavimbika. Kudya kunosanganisira miriwo, michero, yakaderera-mafuta cottage cheese uye zvimwe zvakaviriswa zvigadzirwa zvemukaka, huku fillet uye hove dzakaonda. Zvakakodzera kuomerera kune fractional nutrition. Uye zvinokurudzirwa kuti usaregeredza kuita basa remuviri. Izvi zvichabatsira kukurumidza kudzoka kana kuwana mafomu anodiwa. Uye mitambo zvechokwadi ichakutsausa kubva pamifungo iyo zvakare inosundidzira iwe kuti udye chimwe chinhu chekuwedzera.
Sezvauri kuona, kuti utaurire kuve wakanyanya kufuta, haufanire kuzvitambudza. Sarudza yakapfava uremu sarudzo yaunofarira uye famba wakasununguka wakananga kune yako yakanaka chimiro.
Kudya kwechikafu chinyoro cheChirungu
Zuva reKhabhohydrate
Kudya kwemangwanani: apuro nemichero saladhi uye girazi remuto wemichero.
Snack: 5-6 plums; peach uye muto weapuro.
Kwekudya kwemasikati: mbiya yemuto wakaderera-mafuta yemuriwo; 300 g yakabikwa broccoli (kana stew yemuriwo kana nyowani cucumber uye kabichi saladhi) michero mousse ine huchi hushoma.
Kudya kwemanheru: saradhi yemiriwo kana michero (ine mashoma starch yezviri mukati) uye girazi reiyo chero muto.
Protein zuva
Kudya kwemangwanani: kofi / tii nemukaka; 1-2 zvidimbu zvechingwa chezviyo chakazara neuchi hwepanyama (inosvika 2 tsp).
Snack: mukaka kana kefir (girazi); chimedu chechingwa nhema kana chakazara chezviyo chine hutete hwakatsetseka hwefuta.
Kwekudya kwemasikati: chikamu chenyama yakabikwa kana hove (inenge 200 g); ndiro yemuto; 3-4 tbsp. l. bhinzi yegirini kana pizi (kana saradhi yemiriwo miriwo nemiriwo); Herb tii.
Kudya kwemanheru: (sarudza imwe kana kupfuura)
- 50 g yechizi yakaoma;
- kefir kana mukaka (girazi);
- 2 mazai, akabikwa kana kubikwa mugango rakaoma;
- hove dzakaonda kana nyama yenyama (kusvika 200 g)
Kudya kweiyo yakapfava kudya "mushure mezororo"
Zuva 1 (kuburitsa)
Soak 200 g yemupunga (kunyanya brown) yehusiku pamberi, mangwanani dururira mvura inodzika pamusoro pezviyo (500 ml) uye wira kwemaminetsi gumi nemashanu. Govanisa chiyero ichi chechikafu zvakaenzana muzvikamu 15-20. Usaise munyu mupunga. Iwe unogona kuwedzera 6-8 prunes. Inwa huwandu hwakawanda hwemvura uye isina chinhu tii tii.
Day 2
Kudya kwemangwanani: 200 g yeoatmeal, yakabikwa mumvura (yakagadzirira-kurema uremu); 2-3 prunes; girazi rechangobva kusvinwa apple-karoti-celery muto.
Snack: peya uye girazi remuto chero wemichero.
Kwekudya kwemasikati: mbiya yemuto wemuriwo kana muto wakachena 2 bran zvingwa.
Yakachengeteka, apuro.
Kudya kwemanheru: girazi kefir ine 1 tbsp. l. rye bran.
Day 3
Kudya kwemangwanani: zvakabikwa zucchini.
Snack: saradhi inosanganisira itsva magaka uye chena kabichi.
Kwekudya kwemasikati: grated karoti, nyowani kana yakabikwa.
Manheru snack: zvidimbu zvidimbu zvezukini yakabikwa.
Kudya kwemanheru: saladhi yemagaka, matomatisi nemishonga.
chitsamba
… Huwandu hwese hwemiriwo hunodyiwa pazuva hunosvika 1,5 kg.
Day 4
Kudya kwemangwanani: yakabikwa huku zai; girazi karoti-orenji-celery nyowani.
Snack: saradhi yebeet uye akati wandei prune (200 g).
Kwekudya kwemasikati: muto wemiriwo, uyo unokurudzirwa kusanganisira karoti, matomatisi, zucchini; chidimbu chehuku yakabikwa kana yakakangwa yehuku.
Manheru snack: orenji.
Kudya kwemanheru: hove yakabikwa; nyowani cucumber nemishonga uye donhwe remafuta emuorivhi.
Usati waenda kunorara: girazi rekefir nekuwedzera kweye rye bran.
Day 5
Kudya kwemangwanani: 200 g yeoatmeal; michero miviri; muto kubva kuorenji, grapefruit uye ndimu.
Snack: apuro.
Kwekudya kwemasikati: squash muto nemakarotsi; chidimbu chehove dzakabikwa pasi pemidhi.
Manheru snack: grapefruit.
Kudya kwemanheru: hove yemugungwa necucumber nemiriwo, yakarungwa zvishoma nemuto wemonimu uye mafuta omuorivhi.
Day 6
Kudya kwemangwanani: mapuniki maviri eporridge yebhakkwheat; karoti nyowani, orenji uye ndimu.
Snack: mazambiringa.
Kwekudya kwemasikati: mbiya ye broccoli uye saruliflower muto nekuwedzera kweimwe yakabikwa huku yezai.
Manheru snack: apuro.
Kudya kwemanheru: girazi rekefir ine shoma rye bran.
Zuva 7 (kuburitsa)
Iwe unogona kunwa 1,5 litita ekefir pazuva. Uyezve, pamusoro pemvura, unogona kunwa isina kutapira girini tii.
Contraindications yechikafu chisina kunyorova
- Zvinorambidzwa kugara pakudya kwakapfava kwevakadzi panguva yekuzvitakura uye kuyamwisa, vana, vachiri kuyaruka, vanhu vezera rekukwegura.
- Iwe haufanire kutendeukira kune hunyanzvi panguva yekuwedzeredza kwechero chirwere chisingaperi uye chero chirwere chinofambidzana nehutera hwese, nekuti, kunyangwe paine mirau yakatendeka, iyo macalorie yezvakudya achiri kuderera.
Kubatsira kwekudya kwakapfava
- Iwo mabhenefiti akakosha ematekinoroji akapfava ekushandura chimiro anosanganisira yavo yakapfava yekuteerera. Kudya kwakapfava hakutikande kunze kwehupenyu hwedu hwese, maitiro ekudzora uremu anozove nyore uye akasununguka.
- Vazhinji vanhu vakazvionera chikafu pachavo vanoona kuti kuonda kunoitika pasina dzungu, kushaya simba, kunzwa kwenzara yakanyanya uye zvimwe "zvinofadza" zvekuderedza uremu.
- Panguva imwecheteyo, kudya kwakapfava kunoshanda; munguva pfupi, unogona kurasikirwa nehuremu hwakakosha.
- Yenguva refu, kugadzikana kwakatsiga mushure mekureruka uremu hunovimbiswa kwauri. Ingozvichengeta iwe mumutsara mushure mekudzora uremu.
- Tsvina, chepfu uye zvikamu zvakasiyana zvinogona kuzvikuvadza zvinobviswa mumuviri. Muviri unoshambwa zvakasikwa. Izvi zvine maitiro akanaka pahupenyu uye chitarisiko.
- Mamiriro eganda anovandudzika, vhudzi nezvipikiri zvinosimbiswa uye kupora.
- Zvakare, nekuda kwehunyanzvi hwakadai, huwandu hweshuga yeropa hunowanzo kuverengerwa, cholesterol yakaipa inoderedzwa, uye kuwedzerwa kweropa kunodzokera pane zvakajairwa.
Kukanganisa kwekudya kwakapfava
- Iko kune mashoma mashoma mapundu kune chinyoro chikafu. Kana pakutanga menyu yako yanga iri kure nekudya kwakakodzera uye paive pasina michero uye miriwo mairi, saka kana zvipo zvechisikigo zvikaunzwa mukudya muzhinji, kuzvimba uye kubatikana kunogona kuitika. Ichi chinoshamisa chinonyanya kuitika pamazuva emiriwo echirungu chinyoro chikafu.
- Zvakare, iyi nzira yekudzikisa huremu haina kukodzera kune vanhu vane huwandu hunobatika hwemamwe mapaundi. Kune imwe yakapfava yemarathon kudya, haugone kutaura zvakanaka pakuve wakanyanya kufuta.
Kudzokorora kudya kwakapfava
Zvinokurudzirwa kushandisazve kuomerera kune chero echisarudzo chakapfava chekudya mushure memwedzi 1,5-2 mushure mekuguma kwayo.