Kudya kweSoy, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.

Soy uye zvigadzirwa zvakavakirwa pazviri, zvine huwandu hukuru hwezvinhu zvinobatsira, zvinobatsira kuvandudza hutano uye hutano, kukurudzira kuonda, zvinongova godsend yemuviri wemunhu.

Soy chirimwa chegore negore chinomiririra mhuri ye legume. Inokura muSouthern Europe, Asia, North uye South America, Australia, zvitsuwa zveIndia nePacific Oceans. Mabviro esoya beans anotanga kusvika kumireniyamu yechitatu BC. Zvigadzirwa zvakasiyana-siyana zvinogadzirwa kubva kune soy: nyama, mukaka, cheese (inozivikanwawo se tofu), muto, nezvimwewo. Kudya kwesoya kunobva pane chikafu ichi.

Soy kudya zvinodiwa

Popular manomwe-mazuva-soy uremu maitiro… Pamusoro pezvinoitwa nesoy, vhiki ino inobvumidzwa kushandiswa:

- miriwo (karoti, magaka, matomatisi, beet, kabichi, bhero mhiripiri, mbatatisi);

- michero (maapuro, orenji, kiwi, plums) uye majisi achangobva kusvinwa kubva kwavari;

- michero yakaomeswa (prunes, apricots akaomeswa, maapuro akaomeswa);

- nyemba (green bhinzi, pizi);

- zviyo (buckwheat, oatmeal, granola isina shuga);

- yakaonda nyama;

- hove dzemhando dzakaderera-mafuta (sarudzo yakanaka ndeye pollock, pike, cod fillets).

Iwe unogona zvakare kudya zvimedu zviviri zverye kana chingwa nhema pazuva. Kana zvakaoma kusiya zvihwitsi, siya huchi hushoma pane menyu. Chokwadi 1-2 mashupuni ezvinonaka zvechisikigo pazuva hazvikuvadze uremu hwako, asi ivo vanotsigira tsika yako. Ramba zvakasara zvezvigadzirwa (kunyanya chikafu chekukurumidza, zvihwitsi, muffin, chikafu chakakangwa, doro uye shuga mune chero chimiro) panguva yekudya.

Zvese zvekudya zvinofanirwa kugadzirwa pasina kuwedzera chero mafuta. Miriwo mbishi inogona kurungwa nemafuta emuorivhi mashoma nguva nenguva. Zvinokurudzirwa kuramba munyu uchitevera chero misiyano yesoy kudya. Soy muto unozoitsiva zvakakwana. Kushumira saizi dzisina kutaurwa. Asi, kana iwe uchida kuti mhedzisiro ioneke, ivo vanofanirwa kuve mashoma uye edza kusadya zvinopfuura 250 g panguva. Zvinokurudzirwa kudya kanokwana kana pazuva (kazhinji) nguva nenguva. Usatore chero chinhu chingangoita maawa 3-4 usati wazorora husiku. Kana iri yekunwa, isina kuiswa girini tii inogona kudhakwa mukuwedzera kune mvura. Semutemo, muvhiki rezvokudya zve soy, kubva pamamirioni matatu kusvika kumatanhatu ekuwedzera anopukunyuka kubva mumuviri.

Iko kune yakatonyanya kuvimbika sarudzo ye soy uremu kurasikirwa - analog soy soy kudya… Zvinoenderana nemitemo yayo, unogona kudya zvakangofanana zvekudya sepakutanga. Asi chinja nyama yakajairika, kottage chizi uye chizi neanowirirana navo soya. Semuenzaniso, kana iwe uchida kudya nyama, shandisa soy goulash, panzvimbo yechizi uye kottage chizi yemhuka yakabva, wedzera tofu kuchikafu, uye unwe mukaka we soy pane mukaka wenguva dzose. Wedzera iyo kune zvinwiwa uye ndiro, kana zvichidikanwa.

Teerera kune chikamu chemafuta muzvikafu. Kunyangwe soy chikafu (senge mayonnaise kana dhizeti) inogona kuve yakakwira macalorie. Edza kuchengeta zvakanyanya soy chikafu uye zvinwiwa zvisina kupfuura 1% mafuta. Kuti udzikise zvakanyanya sezvinobvira mumenu yako kuvapo kwezvinotapira, zvakakangwa, chikafu chine mafuta, muffin uye chikafu chinokurumidza. Paunonyanya kudya chikafu chakakodzera, mhedzisiro yakakosha yaunokwanisa kuwana. Kutevedzera kudya kwakadai, kana iwe uchinzwa zvakanaka, uye huremu hwacho hwaenda sezvaunoda, zvinogona kusvika pamwedzi. Mushure mezvose, hapana akacheka akakosha mukudya, uye kana iwe ukaswedera pairi zvine hungwaru, muviri haugone kusangana nekushushikana. Mushure menguva yakatarwa, zvichiri kukurudzirwa kuisa imwe chiyero chechikafu chemhuka kubva mumenu kuti udzivise matambudziko nekusagadzikana kwemuviri.

Kune avo vanoda kurasikirwa nemamwe mapaundi nekukurumidza sezvazvinogona, yakagadzirwa Kudya kwesoya… Kwemazuva mashanu ehunyanzvi hwakadai (hazvikurudzirwe kuitevera kwenguva yakareba), sekutonga, zvinotora kanenge 5 kg. Izvo zvinofanirwa kucherechedzwa kuti iyi vhezheni yeshanduko yemufananidzo iri yakaoma kwazvo. 2 g chete yesoya yakabikwa yakabvumidzwa zuva rega rega, isingagone kurungwa nemunyu, uye hazvidikanwe kusawedzera zvinonhuwira kwavari. Zvinokurudzirwa kupatsanura huwandu hwechigadzirwa chinotenderwa muzvikamu zvishanu zvakaenzana uye nekudya panguva dzakaenzana.

Makirogiramu mashoma (kunyangwe atove mumazuva masere) anogona kutakura soy muto kudya… Unogona kudya pairi mupunga (zvimwe shava kana shava), hove yakaonda uye nyama yakaonda (yakagadzirirwa chero nzira kunze kwekutsvaira), chingwa chezviyo chakazara kana chingwa chekudya, tofu, isina-starchy miriwo, mukaka we soya uye soy muto. Asi usapedze anopfuura maviri maaspuni emuto pazuva. Iyi yakasarudzika mwaka inowedzera zvinonhuwira kune zvakajairwa ndiro. Inokurudzirwa kudya ka5 pazuva muzvikamu zvidiki.

Ehe, chero sarudzo yekudya soy inofanirwa kupedzwa zvakanaka. Kana iwe ukasawedzera huwandu hunoshamisa hwe-high-calorie uye mafuta ezvokudya pakudya, chigumisiro chichachengetwa kwenguva yakareba. Usakanganwa nezvezvigadzirwa zve soya mushure mekunge wasiya kudya kwako. Chokwadi mukati mayo iwe uchagona mabikirwo matsva anonaka uye ane hutano, shandisa ruzivo rwakawanikwa muhupenyu hwazotevera.

Soy kudya menyu

Kudya Muenzaniso weZuva Rinomwe Soy Kudya

Muvhuro China

Kudya kwemangwanani: zvidimbu zviviri zvechingwa che rye (zviri nani kuomeswa) uye girazi remukaka we soy

Kwekudya kwemasikati: 2 tbsp. l. mashed mbatatisi (unogona kuwedzera mukaka mudiki we soy kwairi); apple yakabikwa neuchi.

Masikati: 5-6 pcs. zera.

Kudya kwemanheru: hove yakabikwa; chimedu chetofu negirazi remuto wemaapuro.

Chipiri Chishanu

Kudya kwemangwanani: chikamu cheoatmeal yakabikwa mumukaka we soy; sangweji inogadzirwa nechidimbu chechingwa che rye kana chingwa chezviyo chakazara uye tofu.

Kwekudya kwemasikati: bhinzi yakabikwa; girazi remukaka we soy.

Masikati snack: karoti uye apple puree.

Kudya kwemanheru: 2 tbsp. l. pea porridge; saladhi yechena kabichi, grated apuro uye matsva makarotsi; girazi remuti wepamu.

Chitatu Mugovera

Kudya kwemangwanani: chingwa che rye ne tofu uye girazi remukaka we soy.

Kwekudya kwemasikati: saradhi ye tofu uye grated karoti (unogona kuimesa pamwe nediki yakaderera-mafuta muto wakasviba kana yogati yakasikwa); chidimbu chemombe yakabikwa kana yakabikwa.

Masikati snack: mapurimu mashoma uye girazi remukaka we soy.

Kudya kwemanheru: yakabikwa bhero mhiripiri yakakanyiwa nemafuta akachekwa akaonda uye bhinzi yegirini; girazi chero muto.

Svondo

Kudya kwemangwanani: chikamu chebhakkwheat yakabikwa; chimedu chechingwa uye 200 ml yemukaka we soy.

Kwekudya kwemasikati: mbiya yemuto wakagadzirwa kubva mumiriwo inobvumidzwa; chingwa che rye uye chimedu chetofu.

Manheru masikati snack: 2 tbsp. l. muesli uye girazi remukaka we soy.

Kudya kwemanheru: yakabikwa hove yehove uye mbatatisi yakabikwa; bhero mhiripiri uye wemagaka saladhi; Girazi redomasi muto.

Kudya Muenzaniso weAnalog Soy Kudya

Kudya kwemangwanani: 2 zvimedu zvechingwa chema bran nesoyizi chizi; tii (unogona kuwedzera mukaka mudiki we soy kwairi).

Snack: apple kana peya.

Kwekudya kwemasikati: chikamu che soy goulash kana mbiya yemuto nezvidimbu zve soy nyama.

Manheru masikati snacker: maperekisi akati wandei kana girazi remuto uchangobva kusvinwa.

Kudya kwemanheru: cucumber-tomato saradhi nemishonga uye chidimbu che tofu.

Soy Sauce Chikafu Muenzaniso

Kudya kwemangwanani: mupunga wakabikwa nesoya muto; chimedu chehove dzakabikwa; chingwa chezviyo chakazara uye mukombe we green tea.

Snack: Iwo akati wandei tofu zvimedu.

Kwemasikati girazi remukaka we soy uye chimedu chechingwa chezviyo chakazara.

Manheru masikati snack: akati wandei emapuniko e vinaigrette.

Kudya kwemanheru: yakabikwa kana yakabikwa nyama yemombe yakasanganiswa ne soy muto; nyanya nyanya; girazi remukaka we soy.

Contraindications kune iyo soy chikafu

  • Izvo hazvigoneke kutevedzera kune mirairo yekudya kwesoya panguva yekuzvitakura, kuyamwisa, vana uye vanhu vakura, pamberi pekushungurudzika kweiyo endocrine kana yekugaya system, nekuwedzera kwechirwere chisingaperi.
  • Ehe, haufanirwe kuderedza uremu nesoya kana uchinge watove neallergies kune zvimwe zvigadzirwa zvesoya.

Kubatsira kwekudya kwesoyy

  1. Pakudya kwesoy (mukusiyana kwakasiyana-siyana), unogona kurasikirwa nehuremu pasina nzara yakaoma, uku uchiramba uchinzwa wakasununguka uchiramba uchishanda.
  2. Izvo zvakakosha kuti uzive kuti, kunyangwe paakatangira chirimwa, soya ine huwandu hwakawanda hweprotein, asi mashoma makabhohaidhiretsi, uye ine yakaderera yakaderera macalorie zvemukati. Seizvo nyanzvi dzekudya zvinovaka muviri uye varairidzi vemuviri vanocherekedza, kana usiri simbe uye kanokwana katatu pavhiki iwe unogona kuita kuzara kwakazara kunogara kweinenge awa, hauzongorasikirwa nehuremu chete, asi iwe zvakare uchave unokwanisa kuwana unokwezva mhasuru zororo. .
  3. Mhando dzakasiyana dzeyey slimming nzira dzinokutendera iwe kusarudza iyo inokodzera yako yezuva nezuva maitiro, kugona uye kuravira zvaunofarira.
  4. Zvakare, hazvizove zvakanyanyisa kutarisisa kune zvakanaka maitiro esoya. Zvinoenderana nesainzi data, soy chigadzirwa chinoshamisa chemuviri wepabonde rakanaka. Ichi chirimwa ndechimwe chevashoma izvo zvinobva kune phytoestrogens (analogues echikadzi mahomoni echisikigo). Naizvozvo, madzimai anowanzo sanganisira zvigadzirwa zve soya mukudya kwavo vane hutano mune yepedyo pfungwa uye vanokura zvishoma nezvishoma.
  5. Kazhinji, soy inovandudza hupenyu hwevanhu vese. Nekuda kweiyo isoflavonoid zvemukati, kugara uchidya kwesoy kunoderedza mukana wekenza uye matambudziko nekushanda kweiyo yemoyo system.
  6. Kuiswa kwezvinhu kubva kune soy mumuviri kunoderedza njodzi yechirwere chechiropa, chirwere cheitsvo, chirwere cheshuga mellitus nemamwe matambudziko mazhinji emuviri.

Kukanganisa kwekudya kwe soy

  • Kutaura nezvezvakaipira zve soy uremu, zvinofanirwa kucherechedzwa kuti mamwe marudzi acho (semuenzaniso, vhezheni yesoya, iyo inoreva kudzikiswa kwemakori kune mazana mashanu emagetsi pazuva) achiri akaomarara uye anogona kukanganisa metabolism kana, pa zvishoma, kukonzera kunzwa kwekushaya simba uye kuwedzera kuneta. Nezvikonzero izvi, nyanzvi dzinopa zano, kana zvichidikanwa, kuti riite rimwe zuva rekutsanya.
  • Uye kana iwe uchida kuenda kuchikafu, wobva wasarudza imwe yakatendeka nzira iyo iyo dhayeti isina kutemwa zvakanyanya.
  • Uye chikafu chesoya chinogona kunge chakaoma nekuda kwekudya kushoma uye kusinganetsi uye nekuravira chaiko kwechigadzirwa, izvo zvisiri zvekufarirwa nemunhu wese.
  • Dzimwe nguva vanhu vanokanganiswa neakisi yezvikafu zve soya, uye kubatika kunogona kuitika nekuda kwekudyiwa kwesoy nyama. Kana izvi zvikaitika kwauri, zvirinani kuti umire kutevera nzira uye tsvaga imwe sarudzo yekudzora huremu.

Kuitazve kuita iyo soy kudya

Zvinokurudzirwa kunyorera zvekare kune chero sarudzo dzekudya kwe soy pasati yapfuura imwe nehafu kusvika kumwedzi miviri yapera.

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