Chishamiso chikafu, mazuva makumi mana, -40 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Avhareji zuva nezuva koriori zvemukati 1200 Kcal (40 poindi yemenyu).

Vazhinji vakanzwa nezve iyo macalorie-based chikafu uye vakatombozvionera vega. Asi maitiro aya anoita seanorema uye anonetesa kwauri here? Mukupesana nazvo, chikafu chakakosha chekuratidzira chakagadziridzwa, icho chinofanirwa kuongorora kudyiwa kweasina macalorie, asi akajairwa mayuniti (poindi).

Zvishamiso zvekudya zvinoda

Kutaura pamusoro pemitemo yezvokudya zvemitambo, tinocherechedza kuti zvakakosha kuderedza kushandiswa kwemafuta uye makhahydrates, uye kupa chinonyanya kufarira kune zvigadzirwa zveprotein. Izvi zvinobatsira mamwe mapaundi kuti atize. Kushaya zvinhu zviri mumafuta uye zvine makhahydrates zvigadzirwa, muviri unongosungirwa kuzvibvisa kubva mumafuta awo ekuchengetedza.

Unogona kunamatira kuchiono chikafu kwemazuva makumi mana. Nechiverengeka chinoonekwa chehuremu hwakawandisa panguva ino, unogona kurasikirwa kusvika gumi nemashanu kg. Huwandu hwemagirazi echikafu hunofanirwa kuve kusvika kumakumi mana. Kana iwe uchida kurasikirwa nemapaundi ekutanga nekukurumidza sezvinobvira, zvinotenderwa kudzikisira kwenguva pfupi mutengo weyero kusvika kumakumi maviri, asi kwete pasi.

Kuti uchengetedze huremo huripo, unofanirwa kushandisa magirazi makumi mashanu zuva nezuva. Kuchinja-chinja kusvika kumashanu mayunitsi munzira dzakasiyana zvinobvumidzwa. Asi iwe unofanirwa kuongorora huremu hwako kuti uone chiyero chakanakira kukuchengetedza kubva pakuwedzera uremu.

Kana iwe uchida kuwana makirogiramu, iwe unofanirwa kudya anokwana makumi matanhatu emapoinzi, zvakare uchichengeta iwo mwero wekuwedzera kwemafomu aunoda. Hazvikurudzirwi kwete kungo deredza uremu nekukurumidza, asi zvakare kuti uremu nekukurumidza (kunze kwekunge paine chiratidzo chekurapa chakajeka cheichi).

Iwe unogona kudya chero chikafu, zvinyorwa zvezvikafu zvine magirazi pazasi. Asi zvakadaro, tarisa pane zvekudya zvine zvidimbu zvishoma kana iwe uchida kudzikira uremu. Nyanzvi dzezvehutano dzinokurudzira kudya chikafu kanokwana kana kana kana pazuva pazuva pasina kudya zvakanyanya uye kunwa mvura yakakwana. Kunwa tii nekofi kunotenderwa pasina fungidziro yemutengo (zvakasikwa, isina shuga). Zvinokurudzirwa zvikuru kuramba kuwedzerwa kwezvinotapira. Unogona kudya manheru, asi zvirinani kutevedzera mutemo wakajairika wehutano hwakakwana uye usina chinwiwa maawa 4-5 magetsi asati abuda.

Chitarisiko chikafu chikafu tafura

Hove, yakabikwa isina mafuta - 0

Nyama yakabikwa isina mafuta - 0

100 g hove yakakangwa kana nyama (kunze kwenguruve) - 5

0,5 l yekfir kana mukaka wakaderera mafuta - 10

100 g yogati / chizi / cottage cheese - 5

Fried nyama yenguruve kana nyama patties (100 g) - 7

Sausage yakabikwa kana soseji (1 pc.) - 1

Ketchup (1 tbsp. L.) - 1

Zai rehuku yakabikwa (1 pc.) - 1

Chero michero kunze kwemaranjisi (100 g) - 5

Nyama inoputa kana sosi inoputa (100 g) - 6

Orange (1 pc.) - 2

Mazai akapwanyika, ane mazai maviri - 7

Kushandira Isina Mashoma Muriwo Saladi - 5

Ndiro diki yeporridge - 20

Chikamu chemusie - 5

Pakati pepurati yemiriwo yakabikwa kana yakabikwa - 10

Keke kana pastry (kusvika 100 g) - 5

1 wepakati pie - 19

Pea Soup Plate - 35 rub.

Chidimbu chechingwa (anenge 30 g) - 3

100 gramu bundu - 8

Chikamu chemuto wezvinomera - 8

Chips Kushumira - 25

Chikamu chepasta - 25

Shuga (1 tsp.) - 1

Jamu, jamu kana uchi (1 tbsp. L.) - 4

Mabhisikiti madiki, pancake, chokoreti slice - 9

chitsamba… Pamusoro pane chikafu chinofarirwa zvakanyanya. Iwe unogona kuwana magirazi ezvinenge zvese zvigadzirwa paInternet.

Chiono chekudya menyu

Muenzaniso wekudya kwechiono chikafu chemakumi maviri mapoinzi

Chikudya chamangwanani: mazai akaputika nematomatisi, akakangwa mumafuta mashoma omuorivhi.

Snack: nyama yehuku yakabikwa (chidimbu) uye hafu yemazambiringa.

Kwekudya kwemasikati: stewed huku mudumbu; chikamu chesobho chakabikwa mutete wenyama mutete.

Kudya kwemanheru: hove yakaonda yakabikwa nemishonga, yakasaswa nemutimu.

Muenzaniso wekudya kwechiono chikafu chemakumi maviri mapoinzi

Chikudya chamangwanani: 2 mazai ehuku yakabikwa; 30 g yebhakkwheat porridge yakabikwa (kurema kunoratidzwa zviyo zvakaoma).

Snack: kusvika ku200 g ye-low-fat curd uye hafu yeapuro.

Zvokudya zvemasikati: 200-250 g ye stewed fillet yemombe; chikamu chemiriwo yemiriwo; chimedu chechingwa chezviyo.

Manheru masikati tudyo: hafu yegirazi yeiyo yogadzirwa yogati (kana chimwe chakamwiwa mukaka chinwiwa) pamwe nekuwedzera kweiyo shoma mabriki uye bran.

Kudya kwemanheru: hove yehove yakabikwa nemishonga.

Muenzaniso wekudya kwechiono chikafu chemakumi maviri mapoinzi

Kudya kwemangwanani: 2 mazai akabikwa; 4 tbsp. l. buckwheat porridge yakabikwa mumvura.

Snack: apuro uye 200 g yeakaderera-mafuta curd.

Kwekudya kwemasikati: huku yakabikwa yehuku mune huwandu hwe200-250 g; miriwo yakabikwa uye zvidimbu zviviri zvechingwa che rye.

Manheru masikati tudyo: hafu girazi reyogati nemabriji; imwe marshmallow uye inosvika makumi matatu eg chocolate yakasviba.

Kudya kwemanheru: hove dzakabikwa nechikamu chidiki chemuriwo saladhi.

Contraindications chishamiso chikafu

  • Contraindications kune maitiro echiratidziro anosanganisira zvirwere zvechiropa, itsvo (nekuda kwekuwanda kweprotein mukudya), pamwe chete nenhengo dzedumbu remudumbu.
  • Kugara pakudya kwakadai hakuna kukurudzirwa kune vechidiki, vanhu vakura, nekuwedzera kwezvirwere zvisingaperi.
  • Zvinozivikanwa kuti kutevedza kudya kwakawanda kunopesana nevakadzi vane pamuviri uye vanoyamwisa. Asi maonero enyanzvi akasanganiswa. Vamwe vavo vanoona kuti vakadzi vari pachinzvimbo ichi vanofanirwa kudya zvinogutsa uye zvakawandisa kupfuura zvinokurudzirwa nemitemo yechikafu chekuratidzira. Vamwe vanofunga nezvehunyanzvi uhu, nekusiyana, hwakaringana kune vakadzi vakawana huremu hwakawandisa panguva yekutakura mwana (iyo inogona kukanganisa hutano hwaamai nemwana asati azvarwa). Asi mune ino mamiriro, zvakakosha kuti ubvunze nachiremba wako anotungamira kuti udzivise matambudziko.

Zvakanakira chikafu chinoshamisa

Chiverengero chakanakira chikuru chechikafu chekuratidzira chinosanganisira zvinotevera:

  1. kutakurika nyore (uchienzaniswa nedzimwe nzira dzakawanda);
  2. ine hushoma hwekurambidzwa uye zvinopesana uye nekudaro inokodzera chero munhu wese;
  3. anoita zvinobudirira;
  4. hapana chikonzero chekusiya zvigadzirwa zvako zvaunofarira;
  5. nemenyu yakanyatsorongwa, kuonda kunoitika pasina nzara;
  6. iwe unogona kudzikira uremu usina kusangana nekunetseka mumuviri nepfungwa.
  7. kuvandudzwa kwehutano hwakanaka;
  8. kusimbisa nyama yemhasuru.

Kukanganisa kwekudya kunoshamisa

Izvo zvakanakira chikafu chinoshamisa, sekufunga kwevane chiremera nyanzvi mumunda wehutano, zvinosanganisira zvinotevera zvinhu.

  1. Menyu yekudya ine mhando yakashata yemichero nemiriwo. Iinewo zviyo zvishoma zvakasiyana (zvine mapoinzi akawanda kupfuura nyama uye zvimwe zvakawanda zvekudya zveprotein). Izvi zvinogona kukonzera matambudziko ekugaya kunyanya.
  2. Kudya kwacho hakupesane nekudyiwa kwemafuta ane nyama, ayo anogona kukanganisa mamiriro ehutano kana munhu akatadza kutevedzera muganho unonzwisisika.
  3. Mukutaura, iyo nzira haipokane nekunwa chero huwandu hwedoro (somuenzaniso, 100 g yevodka ine 0 mapoinzi).
  4. Kudya pane ino sisitimu, munhu anogona kuenda pamusoro pekoriori yake yekudyiwa, iyo, zvinoenderana nezvakakurudzirwa zveyakakodzera uye zvine musoro kudya, isingadiwe.
  5. Zvinogona kuve zvakaoma pakutanga kuverenga mapoinzi ako pamwe nechikafu chaunodya. Iwe unofanirwa kuchengeta tafura paruoko uye wotarisa nayo kuti usazodya zvakanyanya.

Yakadzokororwa chiitiko chekudya

Izvo hazvikurudzirwe kuti ushandire kudzokorora kunamatira kuchiono chikafu kazhinji 2 (yakakwira 3) nguva pagore (zvichireva chikafu chinosvika makumi mana mapoinzi). Uye kuchengetedza huremu, uchidya kusvika pamakumi matanhatu emapoinzi, kazhinji pasina kukuvadza kune hutano, vanhu vanogadzirisa kwemakore mazhinji.

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