Kudya zvine mitsetse, masvondo matatu, -3 kg

Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.

Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.

Chikafu chine mitsetse chinobatanidza maitiro maviri anobudirira ekuderedza uremu - kefir uye pasi-calori. Mazuva avo anochinjana, uye uremu hwavo huri kuderera zvishoma nezvishoma. Nekuda kwekusiyana kwekudya, nzira iyi yekurasikirwa uremu inoregererwa zviri nyore. Yakaedzwa uye yakatenderwa pachedu nevazhinji vanozivikanwa.

Zvidimbu zvine mitsara zvekudya

Unogona kuenderera nechikafu ichi kweanosvika mavhiki matatu. Kune yakanyanya inokurudzirwa huwandu hwenguva, sekutonga, avo vanoda kushandura iyo nhamba vanokwanisa kurasikirwa kusvika ku8-9 kilogiramu yehuremu hwakawandisa. Kana mhedzisiro yaunoda ikawanikwa nekukurumidza, unogona kumbomira kudya. Chinhu chikuru hachisi chekupfuura iyo nguva yakaratidzwa pamusoro. Zvingave zvakanyanya kunyatsoita kumbomira uye kudzokorora uremu gare gare.

Chekutanga pane zvese, chikafu chine mitsetse chakaringana kune vanhu vane maitiro akanaka kune kefir, asi panguva imwechete vanofunga kefir mono-diets kunge yakaoma uye isingashivirike.

Iyo nguva yese yemarathon yekudya mitsetse, iwe unofanirwa kushandura mazuva machena neakaderera-calori mazuva, ndosaka, muchokwadi, iyo nzira inonzi zvakadaro. Pamazuva machena (kefir) unofanira kunwa kusvika ku 1,5 malita e-fat-fat kana kefir. Ivo vanoonekwa sekuburutsa, kumhanyisa nzira yekuonda. Pamazuva mashoma-calori, unogona kudya chero chaunoda, asi uchichengeta ziso pane zvekoriori zvemukati. Iwe haufanirwe kuyambuka muganho weinenge 1500 simba mayunitsi zuva nezuva. Kana uchida, unogona kuideredza, asi kwete pasi pe 1200 makorikori, kuitira kuti muviri usatya uye usapinda muhupfumi, uchirega kuderedza uremu. Ehe, kunyangwe zvichibvumidzwa kushandisa zvese, izvi hazvireve kuti iwe unofanirwa kutsamira pane zvinotapira uye zvine mafuta. Iwe unogona kutenga zvaunofarira zvibatiso, kunyange zvakakora uye zvine macalorie akawanda. Asi yeuka kuti pazuva risiri-kefir, basa rako nderekupa muviri huwandu hwakakwana hwezvinovaka muviri. Nokudaro, kuitira kuti urege kukuvadza hutano hwako uye uremerwe uremu nenzira yakarurama, edza kuronga kudya kwako nguva isati yasvika, kuve nechokwadi kuti ine zvokudya zvine utano uye zvakaderera-mafuta. Izvo zvinodikanwa kwazvo kuti pamazuva akajairwa mumenyu yako, chikafu chinokurumidza, zvigadzirwa zvakapera, zvakabikwa, zvakabikwa zvakagadzirwa neupfu chena, high-calorie masiwiti vaenzi vasingawanzo vashanyi kana zvigadzirwa zvisipo zvachose.

Kwenguva yose yezvokudya, zvinokurudzirwa kutaura kwete kune chero doro, kushandiswa kweiyo kunogona kunonoka zvakanyanya migumisiro yakanaka yekudya-hupenyu. Iva nechokwadi chekunwa yakachena, ichiri mvura (inenge 1,5 litita pazuva).

Idya kazhinji zvinyoro kana zvakabikwa zvishoma. Batanidza michero mitsva, yemwaka, miriwo uye michero, zvigadzirwa zvemukaka zvisina mafuta mashoma, zviyo zvine hutano, nyama isina kuonda nehove mukudya kwako. Zvinokurudzirwa kuronga zvikamu zvishanu zvekudya pazuva.

Kudya uku kunoshanda, kunyanya, nekuti muviri unovakwa. Zvirokwazvo vazhinji veavo vakasangana nezvikafu zvakasiyana siyana vanozvionera vega pamusoro peanonzi mugomo mafambiro. Anozviita kuti anzwe nenyaya yekuti, kunyangwe aine chikafu chisina kusimba chekudya uye nekuomerera zvakanyanya kumitemo yekudzora huremu, nhamba dziri pachikero dzakasindimara hadzidi kudzikisira mashandiro avo, uye munhu, asina kuwana fomu raanoda, zvinongomira kudzikira uremu.

Kudya kwemitsara kunopesana nedambudziko rakajairika rekuonda. Mazuva emitsara anozove nguva pfupi, panguva iyo muviri unongoshaya nguva yekuziva kuti uri pachikafu uye unopinda mune inonetsa mamiriro. Panguva imwecheteyo, iye anodzikama uye zvishoma nezvishoma anopa mapaundi ekuwedzera, asingaregi kufadza munhu anorasikirwa nehuremu.

Pane zvakawanda zvingasarudzwa zvekudya zvine mitsetse. Mune chimwe chazvo, sezvakataurwa, iwe unofanirwa kuchinjanisa pakati peyakareruka uye kefir mazuva. Imwe sarudzo inoratidzira inotevera mitsetse purogiramu: zuva kefir, rechipiri - chikafu chine hutano chemazana mashanu emacalorie, chechitatu - tinodya chero chikafu chine hutano hwemazana e1500 macalorie.

Nenzira, kana nzara ichiri kushingaira kugogodza pamasuo ako mumazuva ekutanga machena, iwe unogona kuwedzera michero miviri miduku kana miriwo kune kudya (magaka kana maapuro, zvose zvitsva uye zvakabikwa, isarudzo yakanaka). Usafe nenzara. Kana zvichidikanwa, dzidzisa muviri wako kumitemo mitsva zvishoma nezvishoma. Asi hazvikurudzirwe kushandisa chikafu chine starchy semabhanana nembatatisi kubvisa nzara.

Paunosarudza kefir, zvakakosha kutenga zvigadzirwa zvepamusoro uye zvine hutano. Kuti uite izvi, unofanirwa kutenga kefir yekuchengetedzwa kwenguva pfupi, yakachena sezvinobvira kubva kumakemikari additives.

Pamazuva ane predominance yekefir, zvakare usakanganwa kunwa mvura yakakwana. Kunyange zvazvo kefir iri chigadzirwa chemvura, haifukidze zvakakwana zvinodiwa nemuviri wemvura. Iwe unogonawo kunwa unsweetened tea uye kofi isina simba. Asi kofi iri nani kuzvibvumira imwe kapu.

Kana iwe ukatamba mitambo (izvo zvinonyatso kukubatsira kuti uremerwe uremu nekukurumidza), zvirinani kudzidzisa pane asiri-kefir mazuva, apo muviri unowana macalorie mazhinji uye uine simba rakawanda rekuzara muviri.

Paunenge uchitevera chikafu chine mitsetse (kunyanya kwenguva yakareba), zvinokurudzirwa kutora vhitamini-mamineral yakaoma kubatsira muviri nyore kutsungirira kucheka mukudya.

Iko kune zvakare musiyano weiyo mitsetse chikafu, iyo yakagadzirirwa avo vane nzara. Kana zuva pane kefir richitaridzika kwauri sehupfu chete, unogona kuedza kushandisa nguva ino kutendeka. Izvo zvinofanirwa kucherechedzwa kuti kurasikirwa uremu mune ino kesi kunogona kusanyanya kuoneka. Sezvo mutemo, 3-3 makirogiramu anoshandiswa mumavhiki mashanu. Asi iwe unofanirwa kubvuma kuti zvirinani kurasa zvishoma pane, uchitora zvekumanikidza zvekudya, kwete kuzvidzivirira zvachose.

Kana iwe ukafunga kurasikirwa nehuremu pane sarudzo yeane nzara, pamazuva machena iwe unogona zvakare kudya:

- chikamu chiduku cheporridge yakabikwa mumvura (oatmeal isarudzo yakanaka);

- 2-3 michero yepakati-kati kana inenge yakaenzana nhamba yemabheri (asi kwete mabhanana kana mazambiringa, ayo anogona kuderedza zvakanyanya kuderedza uremu); - kusvika ku 150 g yenyama yakaonda kana hove yemhando yakaonda (zvakanaka kana ukashandisa manheru).

Panguva imwecheteyo, zvinokurudzirwa kudzikisa huwandu hwekefir neimwe nzira nekumwa panguva dzino pakati pekudya, uye unogona munguva pfupi usati warara.

Kana iri iyo mitemo yekubuda mune mitsetse chikafu, iwo akakurudzira kurudziro haafanire kutsamira pakakwirira-koriori chikafu uye edza kuchengetedza kwezuva nezuva kudya kwe1500 macalorie kweanenge mavhiki maviri mushure mekuguma kwemarathon kudya. Uye ipapo chiratidzo ichi hachifanirwe kuwedzerwa zvakanyanya. Uye, hongu, iwe unofanirwa kudzora huremu hwako kuti hutange kuwedzera uye kukudzosera iwe pakutanga kwerwendo rwehuremu.

Yakatemwa kefir yekudya menyu

Muenzaniso 1200 koriori mitsara chikafu

Chisvusvuro chemangwanani: imwe yai yakabikwa yehuku; chidimbu (anenge 30 g) chechingwa chakasviba kana rye; tomato; mukombe wekofi kana tii.

Snack: girazi rechisikwa yogati kana kefir.

Zvokudya zvemasikati: chikamu chesaladhi yemiriwo isina-starchy yakarungwa nemuto wemonamu; girasi rehuku yakaonda nemishonga.

Masikati snack: yakabikwa green tea ne 1-2 tsp. uchi uye chimedu chemononi kana imwe apuro.

Kudya kwemanheru: kusvika ku150 g yehuchi isina ganda, yakabikwa kana kubikwa.

Muenzaniso 1500 koriori mitsara chikafu

Chikudya chamangwanani: 100 g yebhakkwheat kana oatmeal, yakabikwa mumvura, iyo iwe unogona kuwedzera huchi hushoma, nuts kana michero yakaomeswa; tii kana kofi.

Snack: chero nzungu kana apuro rimwe.

Kwekudya kwemasikati: kusvika ku200 g yehuku yehuku yakabikwa; 1-2 mapango; magirini.

Afternoon snack: one orenji kana chitsama chemuchero wakaomeswa.

Kudya kwemanheru: zai rakabikwa uye girazi rekefir kana anenge 150 g yeakaderera-mafuta curd.

Muenzaniso wekudya kwechikafu chine mitsetse kune vane nzara

Chisvusvuro chemangwanani: kushumirwa kweoatmeal isina chinhu yakabikwa mumvura (zvichida isina munyu).

Kudya kwemangwanani kwechipiri: apuro.

Snack: girazi kefir.

Kwekudya kwemasikati: orenji.

Manheru snack: girazi reyogati.

Snack: girazi kefir.

Kudya kwemanheru: 100-150 g yehove dzakaonda dzakabikwa.

Usati waenda kunorara, iwe unogona zvakare kunwa kusvika kune girazi remafuta mashoma-kefir.

Contraindications yemitsara chikafu

  1. Izvo hazvigoneke kutevedzera mitsara chikafu kune vanhu vanotambura neiyo lactose kusagadzikana, iyo yakafuma mune inoshanda chikamu cheiyi nzira.
  2. Nekuchenjerera kwakanyanya, kudya kwakadai kunofanirwa kurapwa nevanhu vanotambura nechirwere chegastritis kana kuve nematambudziko eitsvo.
  3. Zvakare, vakadzi vane nhumbu uye vanamai vanoyamwisa havafanirwe kugara pamwana.
  4. Izvo hazvikurudzirwe kune vanhu vari pasi pegumi nesere uye kukwegura zvakare.
  5. Kune vanhu vane kufutisa kwakanyanya, zvinokurudzirwa kuonda chete pasi pekutarisirwa kwehunyanzvi. Kazhinji, zvinokurudzirwa kuti munhu wese ashanyire chiremba asati atanga hupenyu hwechikafu kuitira kuti kuderedze mukana wekukuvara kuhutano.

Zvakanakira chikafu chine mitsetse

  • Vanhu vazhinji vakafarira kudya uku, uye vanotaura zvakanaka kwazvo nezvazvo. Pasina zvakanyanya kuchinja maitiro echikafu, zvinokwanisika kurasikirwa nehuremu hwakaenzana hwepondo.
  • Mazuva ezvekudya pamwe nekuvapo kwechikafu chakasimba zvinoregererwa zviri nyore, zvese kubva kune yemuviri uye epfungwa maonero. Uye iyo kefir yakakurudzirwa kudyiwa pamazuva machena inozadza chaizvo.
  • Inofarirwa nezvekudya ine mitsetse zvakare inyaya yekuti inowanikwa, haina kurova chikwama zvinoonekwa, uye zvigadzirwa zvinopihwa zvinogona kuwanikwa nyore.

Kukanganisa kweiyo mitsetse chikafu

  • Kudya uku hakuna kukodzera vanhu vese. Sekuyambira kwenyanzvi yezvokudya, kushandiswa kwehuwandu hwemazana ekefir kunogona kuwedzera zvakanyanya njodzi yekusangana negastritis.
  • Iko kuchinjaniswa kwemazuva ekudya kunoderedza mukana wedambudziko iri, asi iwe uchiri kuda kudzora mamiriro ako.
  • Zvakare, kushandiswa kweiyo hombe vhoriyamu yemvura iyi kunotsigira maitiro ekuramba uchivira mudumbu, izvo zvisingaunze mabhenefiti kumuviri.
  • Zvechokwadi, kudya kwakadaro hakuna kukodzera kune avo vasingadi kefir. Kana iwe ukaona zvakaoma kunwa kunyange girazi remukaka wakaviriswa chigadzirwa ichi, chii chaungataure pamusoro pekuchipedza zuva rose?

Kudzokorora chikafu chine mitsetse

Iwe unogona kudzokorora iyo mitsetse chikafu nekumirira inokwana imwe nehafu kusvika kumwedzi miviri. Kana iwe usati wakagara pairi kwenguva yakareba (kusvika pamazuva 6-7) uye uchinzwa zvakanaka, unogona kutanga kurwira mufananidzo wehope uine simba rakavandudzwa mushure memwedzi mumwe. Tarisa pane hupenyu hwako.

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