Dzimwe nguva iwe unofanirwa kuzviisa muhurongwa vhiki imwe chete pamberi pechiitiko chiri kuuya. Kudya uku kuchakubatsira kurasikirwa nemapaundi mashoma asi usakanganwe nezve hutano hwako. Zvirinani kunetseka pamberi uye enda kune chakanangwa zvishoma nezvishoma - uine kudya kwakakodzera uye zvikamu zvinoshanda.
Kudya kefir
Ichi chikafu chinobva pane yakakura ammount kefir. Inovimbisa mhedzisiro inosvika 6 kg yekuremerwa uremu. Kefir inofanira kusanganiswa nezvimwe zvekudya, tevera purogiramu iyi:
- Zuva rekutanga: 1 malita e yogurt uye 1.5 mbatata yakabikwa.
- Zuva rechipiri: 2 malita e yogurt uye 1.5 gramu yehuku yakabikwa (zamu kana fillet).
- Zuva rechitatu: 3 malita eyogati uye 1.5 gramu yeveal yakabikwa kana nyama yemombe.
- Zuva 4: 1.5 litita eyogati uye magiramu zana ehove yakabikwa kana yakabikwa.
- Zuva rechishanu: 5 malita ekefir uye chero miriwo, michero (kunze kwemazambiringa nemabhanana).
- Zuva 6: 2 litita eyogati.
- Zuva rechinomwe: isina-carbonated mamineral emvura mune chero huwandu.
Kudya mupunga
Kudya uku kunovimbisa kukubvisira 3-5 mapaundi ekuwedzera. Iyi nguva yemagetsi inogona kuganhurirwa kumazuva matatu, asi kuti uwane mhedzisiro, chiwedzere nemazuva manomwe. Semuenzaniso menyu yemazuva matatu inotaridzika seiyi:
1 zuva
- Chikudya chamangwanani: 100 gramu yemupunga wakabikwa usina munyu, muto we lemon zest.
- Kwekudya kwemasikati: 150-200 gramu yemupunga nemuriwo uye chipunu chemafuta emiriwo, pasina munyu, 150 magiramu esaradhi kubva pamiriwo mitsva.
- Kudya kwemanheru: ndiro yemiriwo muto usina munyu, 150-200 gramu yemupunga nemakaroti akabikwa.
Day 2
- Chikudya chamangwanani: 100 magiramu emupunga wakabikwa nemashizha uye pasi-fat-fat sour cream, 1 orenji.
- Kwekudya kwemasikati: 100 magiramu emupunga wakabikwa uye mbiya yemuto wemuriwo.
- Kudya kwemanheru: 150-200 gramu yemupunga wakabikwa nemiriwo (yakabikwa, inopisa, isina steji isina mafuta).
Day 3
- Chikudya chamangwanani: 100 gramu yemupunga wakabikwa, 1 mazambiringa.
- Kwekudya kwemasikati: 150-200 gramu mupunga une sauteed howa, yemuriwo muto, nyowani yemiriwo saladhi.
- Kudya kwemanheru: 150-200 gramu yemupunga wakabikwa uye 150 gramu ye broccoli.
- Mazuva ese iwe unofanirwa kunwa anosvika matatu marita emvura pasina gasi, green tii.
Chikafu chekuku
Huku yakaonda yakapfuma muprotein uye mavhitamini, uye kuigaya ichashandiswa nemuviri simba rakawanda, nokudaro inopedza mafuta akachengetwa. Pakudya uku, idya yakabikwa, mupfunga, kana yakabikwa isina butter chicken fillet, uchiisanganisa nezviyo, miriwo, uye michero. Panguva imwe chete, hafu-yakadyiwa zvikamu zvinofanira kutora huku, imwe hafu pakufunga kwako.
Idya uchangonzwa marwadzo enzara, asi usanyanya kudya - mapuroteni mazhinji anopa dumbu kunzwa kwekusanzwa. Bvisa munyu uye unwe anenge 2 litita emvura pazuva.
