Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 570 Kcal.
Vanhu vazhinji vanobatanidza Tibet nechimwe chinhu chiri kure uye chisinganzwisisike. Zvinozivikanwa kuti mamongi anogara imomo anotungamira hupenyu hwekuzvinyima uye anozivikanwa noutano hwakanaka. Zvinoitika kuti chimwe chezvinhu zvinopa hutano hwakanaka uye kurarama kwenguva refu ndicho chakakosha chikafu cheTibetan. Iyi sisitimu yezvikafu iri kuramba ichizivikanwa pakati pevanhuwo zvavo. Kwevhiki uchitevera iyo mirairo yekudya kweTibetan, zvinotora kusvika pamashanu mapaundi ekuwedzera.
Zvokudya zveTibetan zvinoda
Chinhu chikuru chekudya kweTibetan ndiko kurambwa kwechero nyama yakagadzirwa. Muchokwadi, nzira iyi ndeye vegetarian-mukaka. Panguva imwecheteyo, hove nehove dzegungwa zvinobvumirwawo kudyiwa, asi zvishoma uye kwete zuva rega rega. Zvinokurudzirwa kusiya huwandu hwakakwana hwezvibereko nemiriwo muzvokudya, zviri pavari izvo zvinonyanya kukoshesa zvinoiswa. Iwe unogona kudya chero ipi zvayo yemhando dzavo, asi kana iwe uchida kuti mugumisiro wekurasikirwa uremu uoneke sezvinobvira, zviri nani kuderedza zvigadzirwa zve starchy. Nenzira, miriwo inonyanya kufarirwa pakati peTibetan ndeye kabichi (cauliflower uye plain), sipinashi, karoti, chibage uye bell pepper.
Kubva kune zvigadzirwa zvemukaka, zvaunofarira zvinofanirwa kupihwa kune yogati isina mafirita, yogurt uye yakaderera mafuta kefir. Iwe unogona zvakare kudya chizi chekumba, chidiki feta cheese, curd, asi kwete "ndoga", asi uchiwedzera kune yemiriwo kana michero saladhi. Nyanzvi munyaya dzechikafu dzinoti nenzira iyi kudya uku kunotorwa zviri nani zvikuru.
Pane zvimwe zvigadzirwa zvisingabatanidzwe nechero chikafu. Semuenzaniso, mavise, maapuro, mabhanana, blueberries, cherries uye blueberries zvinokurudzirwa kudyiwa maawa maviri vasati vapedza kana mushure mekudya zvimwe ndiro.
Zvakanakisisa kutanga kudya kwako nemichero isina-starchy kana miriwo, sezvo yakawanda yacho inenge 70% yemvura. Izvi zvinokutendera kuti unzwe wakaguta nekukasira uye zvinogadzirira mudumbu kugaya zvigadzirwa zvemukaka wakaviriswa, michero ine sitachi nemiriwo, uye hove.
Kuti unzwisise zviri nani kuti chikafu ichi chinoshanda sei, unofanirwa kufunga nezve nguva inotora kuti muviri wedu utore chikafu. Semuenzaniso, majusi anogayiwa munenge maminetsi gumi nemashanu, michero, soups yemiriwo, pamwe nemiriwo zvakananga, nyowani kana kuiswa kune chero kupisa kupisa, kunze kwekunge fry, muhafu yeawa. Awa inodiwa kuti muviri ugaye hove nehove dzakasiyana siyana dzemugungwa; zviri nani kuunza chikafu chakadaro mukudya mukambani yemichero kana miriwo mitsva. Maitiro ekufananidzwa kwemukaka uye akaviriswa zvigadzirwa zvemukaka zvinogona kutora kusvika awa nehafu. Asi kuti muviri ugaye nyama yehuku, zvinotora anenge maawa matatu. Imwe nyama inogona kugadziriswa nemuviri kwemaawa mana kana kupfuura. Ndosaka zviri nani kurega nyama ikozvino.
Zvirinani kuti usapisa-chikafu chikafu chinogona kudyiwa chisina kubikwa, izvi zvinowedzera kuchengetedza kwezvinhu zvinobatsira mairi. Zvisinei, kubika hakubvumirwi. Taboo inorema inoiswa chete pakutsvaga.
Zvinoenderana nemitemo yekudya kweTibetan, zvakakosha kuti utarise kwete chete kune chauchadya, asiwo kune iyo nharaunda yaunodya. Kana uchidya, hapana chikonzero chekumhanyira kunakidzwa nekudya kwako munzvimbo yakasununguka. Maitiro acho anonyatsopokana nezvikafu zvishoma pakuenda. Zvakanaka, idya uchiteerera kumimhanzi yekufungisisa. Saka hauzo taure chete nekurema, asi zvakare zorora uye uzvichenese pamweya.
Mitemo yekudya kweTibetan, sevazhinji vanoona nezvehutano, inotaura kuti kudya chikafu usati warara kunokuvadza. Vagadziri veiyi nzira zvakare havakurudzire kufa nenzara uye kutora mabhureki akareba pakati pekudya kwemanheru nekuzorora kwehusiku. Zvinokurudzirwa kuti maawa maviri kana kupfuura apfuure pakati pekudya kwemanheru nenguva yekurara.
Izvi zvinoreva kudya kweTibetan uye chaiyo kunwa regimen. Inwa mvura yakawanda yakachena (ndoda chitubu kana mamineral mvura isina gasi). Hazvikurudzirwi kunwa chero zvinwiwa panguva dzakadai nguva: maminetsi makumi matatu usati wadya uye awa nehafu mushure mekuguma kwawo.
Unogona kurongedza saradhi nemafuta emuriwo mashoma. Kana iwe wajaira kudya nechingwa, pasina chayakashandisa, zvinokuomera kuti uwane zvakakwana uye unzwe kusagadzikana, saka zvinotenderwa kusiya chingwa chidiki mune chikafu. Asi sarudza imwe shoma koriori imwe nzira (semuenzaniso, zviitire wega kune mashoma ezvikafu zviyo zviyo zvingwa mangwanani). Uye vanoda kutapira vanogona kuuraya kushomeka kwezvavanoda kurapa nepasipuni yeuchi chaihwo. Zvakare, kana iwe uchida, iwe unogona kutora tudyo ne tsama tsama nzungu.
Zviri nani kuramba zvigadzirwa zvisina kutaurwa pamusoro kana kuzviita muenzi asingawanzo pamenu yekudya. Iwe unogona kudya munyu, asi kwete zvakanyanya. Asi zviri nani kurega kutapira chikafu nezvinwiwa. Kana zvasvika pahuwandu hwekudya uye kuwanda, tanga kubva pane yako purogiramu. Chinhu chikuru hachisi chokudyisa. Zviri nani kusapedza kudya zvishoma.
Usave nechikafu chekudya kudzamara chikafu chekare chagadziriswa. Zvikasadaro, maitiro emagetsi mumuviri anogona kudzikiswa. Chew imwe kuruma zvakakwana uye edza kusimuka kubva patafura nekunzwa kwekureruka. Chimwe chinyorwa chakakosha - mune kudya kweTibetan, hazvikurudzirwe kusanganisa nhamba hombe yemidziyo yakasiyana pakudya kumwe.
Isu tese takanzwa nezve mabhenefiti ekurovedza muviri kune anonyanya kushanda ekudzikira uremu. Maitiro eTibetan haapikise chokwadi ichi kana, asi kufema kurovedza muviri kunouya pamberi apa, izvo zvinokurudzirwa kuti zviitwe nguva dzose. Iwe unogona, semuenzaniso, kutanga kudzidzira yakadaro inozivikanwa sisitimu yekudzora uremu uye nekumhanyisa metabolism senge bodyflex.
Muenzaniso wekudya kweTibetan kwemazuva manomwe
Day 1
Kudya kwemangwanani: crouton yakaomeswa ine girazi remukaka unodziya wakaderera, kwaunogona kuwedzera 1 tsp. uchi.
Kwekudya kwemasikati: bhinzi yakabikwa; saladhi yemadomasi, bhero mhiripiri, hanyanisi hanyanisi uye parsley nemadonhwe mashoma emafuta emiriwo; orenji kana apuro.
Kudya kwemanheru: chena kabichi inosaswa neino nyowani yakasvinwa muto wemonimu; Apple.
Day 2
Kudya kwemangwanani: orenji hombe kana maapuro akati wandei; girazi remvura inodziya neuchi uye muto wemonimu.
Kwekudya kwemasikati: chidimbu chehove yakabikwa yakabikwa; michero saladhi uye yakaderera-mafuta kottage chizi.
Kudya kwemanheru: zucchini yakabikwa mumvura nemafuta emiriwo; girazi rechangobva kusvinwa muto wedomasi.
Day 3
Kudya kwemangwanani: chingwa chakaomeswa uye girazi reyogati.
Kwekudya kwemasikati: Greek saradhi uye yakabikwa bhinzi bhinzi.
Kudya kwemanheru: saradhi yebeet uye matomatisi zvidimbu; Girazi remuto wemadomasi; 2 maapuro madiki.
Day 4
Kudya kwemangwanani: girazi rezviyo rakazara uye girazi remukaka.
Kwekudya kwemasikati: hove dzakabikwa kana dzakabikwa; Greek saladi; 200 ml yemuto wemaapuro.
Kudya kwemanheru: saladhi yenyuchi dzakabikwa dzakabikwa, gariki, karoti mbishi, izvo zvinogona kurungwa nemuorivhi kana mamwe mafuta emiriwo.
Day 5
Kudya kwemangwanani: croutons uye girazi remukaka wakadziya neuchi.
Kwekudya kwemasikati: saladhi yeapuro uye yakatemwa machena kabichi; girazi reiyo isina yogati (kana uchida, iwe unogona kuzadza saladhi nechikamu cheichi chinwiwa chemukaka chakanwa).
Kudya kwemanheru: eggplant yakabikwa nemakarotsi.
Day 6
Kudya kwemangwanani: hinji orenji kana 3-4 tangerines; Apple muto.
Kwekudya kwemasikati: chikamu cheGreek saladhi; 2 tbsp. l. grated karoti mune yakabikwa kana yakasvibirira fomu, yakarungwa neiyo shoma yemafuta emiriwo.
Kudya kwemanheru: chidimbu chemafuta mashoma chizi; chitsama chemabriji; 30 g nzungu; girazi re yogati yechisikigo.
Day 7
Kudya kwemangwanani: 1-2 croutons; girazi remafuta ane yogati kana kefir.
Kwekudya kwemasikati: hove yakabikwa yakabikwa; chena kabichi uye magidhi saradi.
Kudya kwemanheru: bhinzi yakabikwa, yakashongedzwa zvishoma nemafuta emiriwo; chimedu chechizi uye peya neapuro saladhi.
Contraindications kune kudya kweTibetan
- Sezvo chikafu ichi chiri chakaringana, hachina chakakosha chinopesana.
- Kana iwe usina chiratidzo chekurapa chekudya kwakasiyana, saka kutevedzera iyo iri pamusoro mitemo hakukuvadze muviri.
- Taboo ndiko kuvapo kwezvirwere zvisingaperi panguva yekuwedzera kwavo.
- Asi pasina kubvunza chiremba, vakadzi vane pamuviri uye vanoyamwisa, vana, vachiri kuyaruka nevakura havafanirwe kutevera chikafu cheTibetan.
Kubatsira kweTibetan Kudya
- Pasinei nekuramba kwenguva pfupi kwezvigadzirwa zvenyama inodiwa zvakadaro, kudya kunowanzobvumirwa zvakanaka. Vanhu vashomanana, vakagara pane iyi nzira, vanogona kunyunyuta nezvenzara uye kushaya simba. Tibetan kuderedza uremu inzira yakagadzikana inoperekedzwa nekuonekwa kwekunakidza kureruka mumuviri.
- Unogona kudya zvinonaka uye zvakasiyana. Kana iwe usiri simbe yekubika chimwe chinhu chitsva uye usingatarise nezvechikafu chimwe chete, muviri hauzowani kushomeka kwezvinhu zvaunoda.
Kukanganisa kwekudya kweTibetan
- Izvo zvakaoma pasina nyama kune vanhu vari kushingairira kurovedza (kunyanya vatambi vane hunyanzvi), kana avo vane basa rine chekuita nebasa rakasimba remuviri.
- Huwandu hukuru hwemakirogiramu pane kudya kweTibetan hakuregi uremu. Ivo avo vanoda kurasa zvinooneka mafuta ballast vanofanirwa kuve nemoyo murefu uye kuita imwe nhamba yezvikafu zvinoteedzana.
Kudzoreredza chikafu cheTibetan
Kana imwe kosi yekudya kweTibetan yanga isina kukwana kuti iwe ugone kuzadzikisa mhedzisiro, unogona kugara nguva nechikafu ichi kwevhiki rimwe chete pamwedzi. Munguva isiri-yekudya, kuti uchengetedze (uye pamwezve nekureruka kwekutarisira) uremu, unogona kutevedzera kune yakakosha mirairo yekudya kweTibetan, asi zvichiri kukurudzirwa kuisa mukudya imwe nyama nyama madhishi, masobho uye zviyo .