Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.
Chikafu cheSweden, chakagadzirwa nenyanzvi dzekudya kubva kuSweden, chinokubatsira kurasikirwa ne4 kusvika ku7 makirogiramu ehuremu hwakawandisa muvhiki rimwe chete. Iyi nzira inopa yakavimbika uremu nekutsiva yakakwira-macalorie uye mafuta chikafu, hupfu uye zvinotapira chikafu chine mutete mapuroteni uye chikafu chine anononoka macarhydrate. Nekuda kweizvozvo, iwo muviri pachawo unofanirwa kubvisa chepfu, chepfu uye zvakafanana zvinokuvadza zvinhu, uye nekukurumidza metabolism. Nekuda kweizvozvo, chimiro chinozoshandurwawo.
Chikafu cheSweden chinowanzo kunzi 7 Petal Method naSweden anoona nezvehutano Anna Johansson. Izvo zvakare zvinopera svondo uye zvinosanganisira kutevedzera iyo mitemo yechinomwe diki mono-dhayeti. Zuva rega rega petal mhando yekusununguka. Sezvo mutemo, chikafu chakadai chinodya anoverengeka magiramu 400-500 zuva nezuva.
Zvokudya zveSweden zvinoda
Nzira yeSweden inoreva kudya kwakaderera-calorie. Chimiro chayo chikafu cheprotein. Menyu inobva pamukaka wakaderera-mafuta uye zvigadzirwa zvemukaka, mazai ehuku, michero isina-starchy, chicken fillet, nyama yakaonda, buckwheat uye mbatatisi. Iwe unogona zvakare kutenga zvidiki zvidiki zvechingwa, zviri nani rye kana zviyo.
Zvigadzirwa zvehupfu, zvihwitsi uye zvinwiwa zvine doro zvinorambidzwa zvachose. Zviri nani kuramba munyu kwenguva yehunyanzvi. Iwe unogona kuwedzera zvimwe zvinonhuhwirira zvechisikigo nemishonga kuti uwedzere kunaka kune ndiro dzako. Pakati pezvinwiwa, kunze kwehuwandu hwemvura yakachena, unogona kunwa tii pasina shuga, miriwo, michero uye majusi akasanganiswa.
Unofanirwa kudya katatu pazuva, uchiramba chikafu maawa matatu magetsi asati abuda. Asi edza kudya mangwanani-ngwanani muawa rinotevera mushure mekumuka kuti utange kurara metabolic maitiro uye gadzira muviri kuti uderedze huremu. Iko hakuna yakajeka menyu. Iwe unogona, nekukumbira nezvikafu zvinobvumidzwa, kudya sekuda kwemweya wako. Ingo rangarira kuti iwe uri pane chikafu uye edza kusadya zvakanyanya.
Kana pakati pekudya kukuru kana usati warara, iwe uchiri nekunzwa kwakanyanya kwenzara, unogona kuinyudza nekumwa 100-200 ml yemafuta mashoma kefir.
Kurovedza muviri uye kungoita hupenyu hunoshingairira kunoita kuti chikafu cheSweden chibudirire. Usaregeredze kufamba uye kurega erevheta, uchikoshesa masitepisi.
Kutaura nezve kudya kwaAnna Johansson, ngatitarisei kune aya akakosha mapoinzi. Pazuva rekutanga, unofanirwa kudya hove isina mafuta, yakabikwa, yakabikwa kana mune chero imwe fomu isingade kuwedzerwa kwemafuta kana uchibika. Pazuva rechipiri, chikafu chako chinofanira kuve nemiriwo uye miriwo miriwo, pazuva rechitatu - kubva kuhuku isina ganda. Pazuva rechina, kudya kwacho kunosanganisira zviyo (kunze kwemasolina nechibage, uye mafrakes) uye zviyo zvezviyo. Iwe unogona zvakare kudya shoma mbeu yezuva uye kunwa yakasikwa kvass. Zuva rechishanu tinodya yakaderera-mafuta kottage chizi uye yakasikwa yogati, yechitanhatu - chero asina-starchy michero, nyowani kana yakabikwa. Uye pazuva rechinomwe, zvinokurudzirwa kuburutsa uye, kana paine simba rakakwana, kunwa chete mvura.
Govera huwandu hwakazara hwechikafu zvakaenzana mukati mezuva rese uye idya kana iwe uchinzwa nzara, uchitambanudza mufaro. Chikafu cheSalting chinotenderwa, asi muhuwandu hushoma. Izvo hazvigoneke kupfuudza, zvinogona kuchengetedza fluid mumuviri uye kumutsa kuratidzika kwekuzvimba.
Kurasikirwa nehuremu pane petal nzira kunoitika zvakanyanya nekuda kwekuchinjaniswa kweprotein uye kabohydrate chikafu zuva nezuva. Sezvaunoziva, iwo musimboti wekuparadzanisa kudya kunovaka muviri kunyangwe mukutsinhana kweakasiyana-siyana chikafu, uye kana tikataura nezvekuchinja chikafu zuva nezuva, mhedzisiro inosimbiswa kwazvo. Uye zvakare, iyo yakaderera macalorie zvemukati zvakarongedzwa chikafu chinobatsira muviri kudzinga mamwe mapaundi.
Muenzaniso weSweden chikafu kwemazuva manomwe
Muvhuro
Kudya kwemangwanani: buckwheat yakabikwa mumvura; girazi remukaka wakatsetseka.
Kwekudya kwemasikati: saladhi yemadomasi, bhero mhiripiri nemiriwo; anosvika 100 g yechizi ine mashoma mafuta zvemukati uye girazi remukaka.
Kudya kwemanheru: saladhi yemabheet akabikwa uye mbatatisi, iyo inogona kurungwa nepasipuni yeakaderera-mafuta mukaka wakasviba; chimedu chechingwa che rye.
Chipiri
Kudya kwemangwanani: buckwheat uye girazi remukaka.
Kwekudya kwemasikati: anenge 100 g yehove dzakabikwa kana dzakabikwa dzakaonda; 2 mbatatisi yakabikwa; cucumber saladi nemishonga.
Kudya kwemanheru: saradhi yemazai ehuku maviri akabikwa, shredded kabichi, hanyanisi eiii, yakasaswa nemafuta emiriwo; girazi remukaka.
Chitatu
Kudya kwemangwanani: chimedu chechingwa che rye nechidimbu chesizi isina kuomeswa yakaoma; girazi remukaka.
Kwekudya kwemasikati: chimedu chehuku yakabikwa kana yakabikwa; cucumber uye kabichi saladhi nemafuta emiriwo uye muto wemonimu; girazi remusvinu wakasvinwa wemaapuro.
Kudya kwemanheru: mazai ehuku maviri akabikwa; chena kabichi ine madonhwe mashoma emafuta emiriwo uye girazi remukaka.
China
Kudya kwemangwanani: 2 croutons kana mbiriso (kunyanya ne rye kana chingwa chezviyo chakazara) pamwe nechangobva kutswinywa muto wemaapuro.
Kwekudya kwemasikati: chikamu chebhakkwheat chakabikwa mumvura, iine 100 g yenyama yakabikwa; anosvika mazana maviri emichero yemichero isiri-starchy.
Kudya kwemanheru: mashoma mashupuni emupunga wakabikwa (kunyanya brown); saladhi yemadomasi uye hanyanisi hanyanisi, yakarungwa zvishoma nemafuta emiriwo.
Chishanu
Kudya kwemangwanani: orenji kana peya yetangerini ine 100 ml yeiyo yakaderera-mafuta inogadzirwa yogati isina zvinowedzera.
Kwekudya kwemasikati: akaonda nyama cutlet asina chingwa; 2-3 yakabikwa kana yakabikwa mbatatisi.
Kudya kwemanheru: anosvika mazana maviri emichero yemichero isiri-starchy, pamwe neanosvika zana nemakumi mashanu emakumi mashanu emastrawberry uye girazi remapuro matsva.
Mugovera
Kudya kwemangwanani: buckwheat mumvura uye girazi remukaka.
Kwekudya kwemasikati: vaviri mbatatisi yakabikwa; nyama yakabikwa kana yakabikwa (inenge 100 g); orenji uye apple saladi.
Kudya kwemanheru: mashupuni mashoma emupunga porridge uye saradhi yemiriwo isiri-starchy.
Svondo
Kudya kwemangwanani: buckwheat yakabikwa mumvura, yakafukidzwa nemukaka une mafuta mashoma.
Kwekudya kwemasikati: anenge 100 g embatatisi, yakabikwa isina mafuta; orenji uye apuro, pamwe negirazi reruvara rweorenji.
Kudya kwemanheru: nyama yekucheka isina chingwa chinorema kusvika ku150 g; mamwe magaka matsva; chimedu chechingwa che rye uye girazi remuto wemaapuro.
Muenzaniso weiyo 7-petal chikafu kwemazuva manomwe
Day 1
Kudya kwemangwanani: 250 g yehove dzakabikwa; imwe greenery.
Snack: 150 g yehove yakabikwa.
Kwekudya kwemasikati: 250 g yehove dzakabikwa.
Manheru snack: 100 g yehove dzakabikwa.
Kudya kwemanheru: kusvika ku 250 g yehove yakabikwa.
Day 2
Kudya kwemangwanani: akati wandei wembatatisi yakabikwa uye cucumber nyowani.
Snack: cucumber-tomato saladhi.
Kwekudya kwemasikati: saladhi yechena kabichi, magaka, karoti uye miriwo.
Manheru snack: maviri nyowani madomasi.
Kudya kwemanheru: yakabikwa eggplant.
Day 3
Kudya kwemangwanani: 60 g yeoatmeal yakabikwa nemvura inopisa.
Snack: 2 yakazara zvingwa zvezviyo.
Kwekudya kwemasikati: 60 gramu emupunga.
Manheru masikati snack: ingangoita 30-40 g yembeu.
Kudya kwemanheru: 60 magiramu ebhakkwheat.
chitsamba
… Huremu hwegroats hunonyorerwa kuoma.
Day 4
Kudya kwemangwanani: 200 g yehuku yakabikwa yakabikwa.
Snack: 200 g yehuku yakabikwa.
Kwekudya kwemasikati: 200 g yehuku yehuku nyama isina kuwedzerwa mafuta.
Masikati snack: 100 g yehuku yakabikwa.
Kudya kwemanheru: yakabikwa huku zamu (kusvika 200 g).
Day 5
Kudya kwemangwanani: 200 g yekottage chizi, yakarungwa neiyo shoma yeyoga yogati kana kefir.
Snack: 100 g yekottage chizi.
Kwekudya kwemasikati: kusvika ku 250 g yekottage chizi.
Manheru masikati snack: 100 g yekottage chizi.
Kudya kwemanheru: 150 g yekottage chizi ne yogati.
Day 6
Kudya kwemangwanani: apple uye orenji saradhi.
Snack: mazambiringa.
Kwekudya kwemasikati: maapuro maviri akabikwa.
Manheru snack: akati wandei e kiwis.
Kudya kwemanheru: saladhi yeapuro, peya nemapineapple zvimedu.
Day 7 - kuburutsa pamusoro pemvura.
Contraindications kune chikafu cheSweden
- A contraindication yekucherechedza nzira yeSweden kusashivirira kwemunhu kune zvigadzirwa zvinopihwa pairi.
- Izvo zvinorambidzwa zvachose kutsvaga rubatsiro kubva kune chikafu chemhando iyi kune vanhu vane lactose kusawirirana.
- Hazvikurudzirwi kutendeukira kuchikafu cheSweden uye vanhu vanotambura gastritis ine yakanyanya acidity uye mamwe matambudziko emudumbu.
- Zvakare, kudhayeti hakuna kukodzera vakadzi vane nhumbu uye vanoyamwisa, vana nevechiri kuyaruka.
Zvakanakira chikafu cheSweden
- Iyo nzira yeSweden inoita kuti zvikwanise kurasikirwa nemapaundi ekuwedzera pasina kusangana nenzara yakanyanya, pasina kusangana neutera, malaise uye mamwe matambudziko akafanana anomuka kana uchitevedzera mirau yezvimwe zvakawanda zvekudya.
- Kana iwe ukabuda zvakanaka mukudya kweSweden uye usakanganwe nezve hwaro hwehutano hwakakodzera mushure meizvozvo, mhedzisiro inogona kuchengetwa kwenguva yakareba.
- Sezvo chikafu cheSweden chiri chikafu chakaringana, muviri hauzowani kushomeka kwehutano. Izvo zvikamu zvekudya zvinosanganisirwa mumenu yekudya zvakaringana kuzadza izvo zvakakosha zvinodiwa nemuviri, saka hazvidiwe kutora vhitamini nemamineral macomplex mukuwedzera.
- Nekuda kwekuti panguva yenzira iyo muviri unotaura zvakanaka kune zvinokuvadza kuunganidza, iwe unotanga kunzwa kunakidza kureruka. Zvakanakawo kuti zvigadzirwa zvinobatanidzwa mukudya zviripo, uye naizvozvo hazvidi mari yakawanda yemari kuti uzvitenge.
Kukanganisa kwekudya kweSweden
- Kana zviri zvekukanganisa kwekudya kweSweden, nyanzvi dzinovatarisa sechiyero chinokurumidza chehuremu. Zvinotaridza kuti kurasikirwa kusvika kumakirogiramu manomwe muhuwandu hwemazuva kwakanaka. Asi izvi zvinogona kukanganisa hutano. Sezvakacherechedzwa nevazhinji vanoona nezvekudya zvinovaka muviri uye vanachiremba, kuonda kwe7-2 kg pamwedzi kunoonekwa sekujairika.
- Panyaya iyi, zviri nani kupatsanura chikafu cheSweden muzvidzidzo. Gara pairi kwemazuva maviri kusvika kamwechete, uye mushure mekuzorora, toti, mavhiki mashoma, shandura pairi zvakare.
- Havasi vese vezvehutano vanotsigira iyi nzira, uye nechikonzero chekuti inopa kutsemuka kwechikafu, chisina kukurudzirwa nemisimboti yehutano hwakakodzera, asi kudya katatu chete. Panyaya iyi, nyanzvi zhinji dzinotsigira iyo 7-petal chikafu.
Kugadzirisazve chikafu cheSweden
Kana iwe ukagara pane chikafu cheSweden kwemazuva manomwe (pane chero ayo akasiyana), iwe unozonzwa zvakanaka uye uchida kurasikirwa nemaviri makirogiramu, mushure memwedzi unogona kuzvidzokorora zvakare.