Mukati
Benefits yeJapan Diet
Iro zita rekudya kweJapan rinogona kutsausa, asi kutaura zvazviri rinoumbwa nezvikafu zvakapfava izvo zvisina chekuita nechinyakare chepamusoro chikafu cheJapan.
Zita rekudya irevo kune musimboti wekudya kweJapan. Maererano netsika dzekuMabvazuva, chero kudya kune mwero zvakanyanya, mushure mezvo kune kunzwa kushoma kwenzara. Maererano nemimwe mishumo, maJapan anodya 25% macalorie mashoma pane vagari vedzimwe nyika. Panguva imwecheteyo, zvokudya zvose zvakaderera-calori uye zvakasiyana-siyana.
Nheyo yechiito iri mukugadziridzwa zvishoma nezvishoma kwemaitiro kune zvinovaka muviri kazhinji: kudzikisa huwandu hwekoriori hwemukati mekudya, hunobva pamapuroteni akareruka, uye macarbohydrates anoderedzwa. Iyo fiber iri mumichero nemiriwo inobatsira kuti urambe uchinzwa wakaguta.
Zvokudya zveJapan zvinokurudzira kubviswa kwehupfu, uye chigumisiro chinopfuurira kwenguva yakareba.
Cons yezvokudya zveJapan
Kudya kunoda kunyatsoteerera kumitemo yezvokudya isingagoni kuchinjwa, iyo inogona kuva yakaoma zvikuru.
Panguva imwecheteyo, chiyero cheprotein, mafuta uye makhahydrates zvinovhiringidzika, izvo zvinotungamirira kushayikwa kwezvimwe zvinhu uye kuwedzera kwemutoro paitsvo, iyo inomanikidzwa kubvisa huwandu hwakawanda hweprotein processing products. Iyo yakaderera-koriori chikafu cheJapan chinogona kutungamirira kukuchinja kusina kunaka mumuviri, sezvo inoderedza metabolism. Kudya kunopesana kune vanhu vane zvirwere zvemudumbu uye matumbo, vane pamuviri uye vanoyamwisa, vasina simba mushure mekurwara.
Kofi padumbu risina chinhu inogona kukonzera chirungurira. Muchiitiko ichi, shandura iyo netii kana kuideredza nemukaka we skim.
Menyu yemazuva gumi nemana yekudya kweJapan
Panguva yekudya, unofanirwa kunwa zvinenge 1,5 malita emvura, usadya shuga, upfu, mafuta uye zvinonhuwira. Kusabatanidzwa michero inotapira nemiriwo yakadai semabhanana, mazambiringa, beet.
Zvose zvinogadzirwa zvinosarudzwa nenzira yekugutsa muviri zvakanyanya sezvinobvira panguva yekudya kwekudya, nekuderedza macalorie. Naizvozvo, haugone kutsiva chimwe chigadzirwa nechimwe.
Vhiki 1
NYAYA
Usati wadya, zvinokurudzirwa kuderedza zvishoma nezvishoma chikamu chezvokudya kuitira kuti kuderedzwa kwakasimba kwekudya kusanyanya kunetseka. Zvishoma nezvishoma, muviri unojairana nezvikamu zviduku, asi pakutanga pangave nenhambo dzakasimba dzenzara. Munguva yavo, unoda kunwa girasi remvura inodziya, uye nekurwadziwa mudumbu, idya michero. Kana pasina kuvandudzwa mukati memazuva mashomanana, kudya kunofanira kurega.
Day 1
Breakfast breakfast: mazai maviri akanyoro-akabikwa, green tea
Kudya: yakabikwa chicken fillet 200 gr, chinese cabbage saladhi nebhotela
Kudya: kunwa yogurt pasina additives girazi, green tea
Day 2
Chikafuro: 200 gr mafuta-isina cottage cheese, espresso
Kudya: stewed veal 200 g, grated karoti saladhi nebhotela
dhinha: kefir girazi
Day 3
Breakfast breakfast: espresso, wholemeal hupfu crouton
dhinha: yakabikwa chicken fillet 200 gr, Chinese kabichi saladi nebhotela
dhinha: yakabikwa Brussels inomera uye bhinzi bhinzi 250 gr
Day 4
Chikafuro: mazai maviri akanyorova, green tea
dhinha: cucumber, onion uye bell pepper saladi, stewed veal 200 gr
dhinha: 200 gr mafuta-isina cottage cheese
Day 5
Breakfast breakfast: kunwa yogurt pasina additives girazi, green tea
dhinha: stewed veal 200 g, grated karoti saladhi nebhotela
Kudya: girazi rekefir
Day 6
Breakfast breakfast: espresso, wholemeal hupfu crouton
Kudya: yakabikwa Brussels inomera uye bhinzi bhinzi 100 gr, hove yakabikwa 200 gr
dhinha: muto wemadomasi, muchero
Day 7
Chikafuro: 200 gr mafuta-isina cottage cheese
dhinha: yakabikwa chicken fillet 200 gr, Chinese kabichi saladi nebhotela
Kudya: cucumber, onion uye bell pepper saladi, stewed veal 200 gr
Vhiki 2
NYAYA
Vhiki ino, kunzwa kwenzara hakuchazove kwakasimba, uye satiety inouya mushure mekudya zvishomanana, sezvo mudumbu unoderera zvishoma nezvishoma muhuwandu. Zvisinei, kana mushure mevhiki yekutanga iwe unonzwa usina simba uye usina simba, zviri nani kuti usapfuurira kudya.
Day 1
Breakfast breakfast: mazai maviri akanyoro-akabikwa, green tea
dhinha: stewed veal 200 g, grated karoti saladhi nebhotela
dhinha: cucumber, onion uye bell pepper saladi, hove yakabikwa 200 gr
Day 2
Chikafuro: espresso, wholemeal hupfu crouton
Kudya: yakabikwa chicken fillet 200 gr, chinese cabbage saladhi nebhotela
dhinha: kefir girazi
Day 3
Chikafuro: 200 gr mafuta-isina cottage cheese
Kudya: yakabikwa Brussels inomera uye bhinzi bhinzi 100 gr, hove yakabikwa 200 gr
Kudya: kunwa yogurt pasina additives girazi, green tea
Day 4
Chikafuro: mazai maviri akanyorova, green tea
Kudya: stewed veal 200 g, grated karoti saladhi nebhotela
Kudya: tomato muto, muchero
Day 5
Chikafuro: kunwa yogurt pasina additives girazi, green tea
Kudya: yakabikwa chicken fillet 200 gr, chinese cabbage saladhi nebhotela
Kudya: stewed veal 200 g, grated karoti saladhi nebhotela
Day 6
Chikafuro: espresso, wholemeal hupfu crouton
Kudya: hove yakabikwa 200 g, stewed zucchini
dhinha: kefir girazi
Day 7
Breakfast breakfast: mazai akabikwa 2 pcs, espresso
Kudya: chidimbu chemombe yakabikwa 100 gr, kabichi saladhi nebhotela
Kudya: tomato juice, apple
The zvabuda
Pakupera kwechikafu, nekuda kwezvikamu zvidiki, saizi yemudumbu yakadzikira, izvi zvichabatsira kuti "kusatyoka" uye kusakwevera pane zvese zvinorambidzwa chikafu. Kuti uchengetedze chigumisiro, unofanirwa kuomerera kune kudya kwakakwana.
Mumavhiki maviri, unogona kurasikirwa kusvika pamakirogiramu matanhatu, asi nekuda kwekuderera kwakanyanya kwekoriori yezvokudya, kune ngozi ye beriberi uye matambudziko akasiyana-siyana emudumbu. Kofi pamimba isina chinhu inokurudzira kubuda kwemvura, iyo inobvisa kuputika, asi inotungamirira kuderera uye chikamu chehuremu hwakarasika hachisi mafuta, asi mvura. Kunwa mvura yakawanda kunokurudzirwa kudzivirira kusaenzana kwemvura.
Dietitian Ongororo
-Kudya kweJapan kwakakodzera kune avo vane samurai kutsungirira, nekuti iwe wakamirira chikafu che3 chete uye zvikamu zvidiki zvisina kujairika. Kuderera kwakanyanya kwemakoriyori kunogona kukonzera kushushikana kwemuviri uye kushomeka kwevhitamini. Nokudaro, ndinokurudzira kutora mamwe mavitamini. Chenjerera nekofi, ichi chinwiwa hachina kukodzera kumunhu wese uye chinogona kukonzera kupisa kwemoyo. Mushure mokusiya kudya, zvakakosha kutevedzera mutemo wekuenzanisa mukudya, anodaro Dilara Akhmetova, mupi wezvekudya, murairidzi wezvekudya.