Kudya kwetomatisi, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 300 Kcal.

Unofarira madomasi here? Zvinoitika kuti idzi zvinonaka uye zvine muto miriwo zvinogona kuva mubatsiri mukurwira kufutisa. Isu tinopa iwe kutarisisa kwako kwakakurumbira uye kunoshanda sarudzo dzedomasi uremu.

Tomato chikafu chinodiwa

Iyo ipfupi madomasi nzira yekushandura chimiro inogara 3 zuva, kuonda mukati menguva ino kunosvika makirogiramu mana. Kana pasina nguva yekudzikira uremu zvishoma nezvishoma (idzo nyanzvi dzezvehutano dzichiri kudaidzira), madomasi anobatsira iwe nekukurumidza kugadzirisa chimiro chako. Iyo yekudya menyu iri nyore kwazvo. Zuva rese rekutanga tinodya madomasi matsva nekumwa muto wedomasi. Izvo zvakakosha kuti hapana nzvimbo yeshuga muchinwiwa. Zvakanakisisa kunwa muto wakagadzirwa, hunhu hwausina mubvunzo. Pazuva rechipiri, chete mupunga wakabikwa, zviyo zvebhuruu ndiyo sarudzo yakanyanya kunaka. Zuva rechitatu rinodzokorora kudya kwezuva rekutanga. Mwero wezuva nezuva wekushandisa kwemvura ingangoita magirazi masere. Unogona kuva nekapu yeti kana kofi kana iwe uchinzwa senge izvozvo. Iwe unofanirwa kurega kuwedzera munyu neshuga kune zvese zvekudya nezvinwiwa.

Iripo vhiki nevhiki madomasi chikafu akadana “Ndinoiita imwe”… Kuwedzera kune isina kuiswa munyu madomasi muto, chinova chinhu chakakosha pane chikafu, unogona kuwedzera chimwe chigadzirwa kubva pane urwu runyorwa mazuva ese:

- mbatatisi;

- yakaderera-mafuta kana yakaderera-mafuta koteji chizi;

- michero (chete mazambiringa nemabhanana zvinorambidzwa);

- michero yakaomeswa (kunze kunosanganisira maonde, mabhanana, mazambiringa akaomeswa);

- huku yehuku;

- hove dzakaonda.

Muvhiki, unogona kurasikirwa kusvika pamatanhatu mapaundi asina basa. Mazuva ese, pamusoro pechisungirwa 6 litita emvura yakachena, unogona kunwa kusvika pamamirita mazana matatu eti isina chinhu kana kofi. Inokurudzirwa kudya pane "kuwedzera imwe" zvishoma.

Sarudzo yepakati - tomato “mazuva mashanu”, kwaunogona kutaura kuonekana nemamirioni matatu kana mana ekuwedzera. Pakati pekudya, unogona kunwa kusvika ku500 ml yetamati muto zuva nezuva. Kudya kunosanganisira akasiyana miriwo, yakaoma pasta, howa, uye chibage chakazara mbiriso.

Kune avo vakagadzirira kuva nemoyo murefu, musatsvake mhedzisiro inokurumidza, vanonyanya kungwarira nezve hutano hwavo, nyanzvi dzakagadzira madomasi kudya kwemazuva gumi nemana… Inopa uremu hwe4-5 kg. Maitiro acho anosanganisira kudya katatu pazuva nekuramba kudya gare gare pana 18:00 (maximum 19:00). Iyo menyu yakavakirwa padomasi muto, michero yakasiyana siyana uye miriwo, brown kana brown brown mupunga, rye chingwa. Zvekare, yeuka kunwa mvura yakawanda.

Zvisinei nemabatirwo aunoita uremu nematomatisi, edza kuwana nguva yemitambo. Kana zvisingaiti kurovedza muviri zvizere, saka kunyange kurovedza kwemangwanani kunogara kwemaminetsi gumi nemashanu kusvika makumi maviri kuchakwanira kuita kuti muviri usangoita mutete chete, asiwo kukwana. Shanda nzvimbo dzinonetsa dzemunhu, idya zvinoenderana nemitemo yekudya, uye mhedzisiro yacho haisi kuzononoka kuuya.

Kana iwe usina mukana, simba kana chishuwo chekuenda pane yakazara-yakazara madhayeti dhayeti, asi iwe uchiri kuda kugadzirisa chimiro chako, ingo wedzera imwe yeiyi miriwo kuchikafu chako. Tsiva chikamu chemenu nematomatisi. Izvo zvakanyanyisa kunaka kuvaita imwe nzira kune ane mafuta uye anotapira madhishi.

Mushure kana kusati kwanyanyisa chikafu, kubatsira dumbu nemuviri kubata nemhedzisiro yekukwirisa koriori, unogona kuronga imwe zuva rekutsanya pamadomasi… Mangwanani, unofanira kudya chimedu chechingwa (rye kana hupfu) negirazi remadomasi muto. Kwekudya kwemasikati, unogona kutenga hafu yelita yechinwiwa ichi, uye kubva pane zvekudya iwe unogona kupa zvakasarudzika mupisi yemupunga (isina kuiswa masipuni) uye miriwo yakabikwa kana yakabikwa isiri-starchy (1-2 pcs.). Apple yakasvibirira uye girazi redomasi muto sarudzo dzakanaka dzekudya kwemasikati. Kwekudya kwemanheru, 100 g yenyama yehuku yakabikwa uye 100 ml yetamati muto inokurudzirwa. Zuva rakadai, sekutonga, rinoregererwa zviri nyore, richibvumira dumbu kuti rizorore uye riunze kunakidzwa kwekureruka.

Kuuya kunze kwekudya kwemadomasi, unofanirwa kuunza chikafu chakarambidzwa pairi zvakanyatsonaka uye zvishoma nezvishoma. Kurudziro imwecheteyo inoshanda kune munyu. Kuiswa kwayo kwakapinza mune chikafu kunogona kukonzera, zvirinani, kuzvimba kwemuviri. Zvakare, usakanganwa kudya kana mashoma matomatisi kana kunwa girazi remuto kubva mumuriwo uyu mumashure mekudya nguva.

Tomato menyu

Tomato yekudya menyu kwemazuva matatu

Day 1

Kudya kwemangwanani: 2 madomasi.

Snack: tomato muto (girazi).

Kwekudya kwemasikati: 2 madomasi; tomato muto (girazi).

Masikati snack: 1 tomato.

Kudya kwemanheru: 1 tomato; tomato muto (girazi).

Usati warara: kana zvichidikanwa, unogona kunwa kusvika ku200 ml yemuto.

Day 2

Kudya kwemangwanani: 50 g yemupunga.

Snack: 25-30 g yemupunga.

Kwekudya kwemasikati: 50 gramu emupunga.

Masikati masikati (25-30 g yemupunga)

Kudya kwemanheru: kusvika 50 g yemupunga.

chitsamba

… Kurema kwemupunga kunoratidzirwa mbishi.

Day 3 inodzokorora menyu yezuva rekutanga rekudya.

Kudya kwetomatisi "kuwedzera imwe" menyu yevhiki

Muvhuro

Kudya kwemangwanani: 50 g ye mbatatisi yakabikwa; tomato muto (girazi).

Snack: tomato muto (girazi).

Kwekudya kwemasikati: 50 g ye mbatatisi mumaunifomu avo.

Manheru snack: tomato muto (girazi).

Kudya kwemanheru: 50 g ye mbatatisi yakabikwa (nemishonga); tomato muto (girazi).

Chipiri

Kudya kwemangwanani: kottage chizi (200 g).

Snack: tomato muto (girazi).

Kwekudya kwemasikati: kottage chizi (200 g); tomato muto (girazi).

Manheru snack: tomato muto (girazi).

Kudya kwemanheru: kottage chizi (100 g); tomato muto (girazi).

Chitatu

Kudya kwemangwanani: apple uye orenji saradhi.

Snack: tomato muto (girazi); peya.

Kwekudya kwemasikati: maperekisi mashoma; tomato muto (girazi).

Kudya kwemasikati: hafu yemuzambiringa; tomato muto (girazi).

Kudya kwemanheru: yakabikwa apuro; tomato muto (girazi).

China

Kudya kwemangwanani: 100 g yehuku yehuku yakabikwa; tomato muto (girazi).

Snack: tomato muto (girazi).

Kwekudya kwemasikati: 200 g yeiyo yakabikwa huku fillet.

Manheru snack: tomato muto (girazi).

Kudya kwemanheru: anosvika mazana maviri akabikwa huku yekucheka uye 200 ml yetamati muto.

Chishanu

Kudya kwemangwanani: 150 g yemapurikoti akaomeswa; tomato muto (girazi).

Snack: tomato muto (girazi).

Kwekudya kwemasikati: 200 g yemusanganiswa wepurumu nemaapuro akaomeswa; tomato muto (girazi).

Manheru snack: tomato muto (girazi).

Kudya kwemanheru: 150 g yemapurumu.

Mugovera

Kudya kwemangwanani: 150 g wekottage cheese; tomato muto (girazi).

Snack: 150 g yekottage chizi.

Kwekudya kwemasikati: 100 g yekottage cheese; tomato muto (girazi).

Masikati snack: 150-200 g yekottage chizi.

Kudya kwemanheru: hafu yetita yetamati muto.

Svondo

Kudya kwemangwanani: 100 g yehove yakabikwa; tomato muto (girazi).

Snack: 100 g yehove fillet, yakabikwa pasina kuwedzera mafuta; tomato muto (girazi).

Kwekudya kwemasikati: 200 g hove yakagochwa; tomato muto (girazi).

Manheru masikati snack: 100 g yehove dzakapetwa zvisina mafuta.

Kudya kwemanheru: tomato muto (girazi).

Kudya kwematomatisi "mazuva mashanu"

Day 1

Kudya kwemangwanani 1-4 mazuva

Kudya kwakafanana: mbiriso, sekupararira, shandisa yakaderera-mafuta chizi kana gorosi kottage chizi; 1 nyanya nyowani; isina kofi mukombe.

Kwekudya kwemasikati: spaghetti diki yakagadzirwa kubva pasita inobvumidzwa ine 50 g nyanya nyanya muto, basil negariki.

Kudya kwemanheru: madomasi nesipinashi, zvakabikwa nezai chena.

Day 2

Kwekudya kwemasikati: cucumber uye tomato saradhi yakasanganiswa nemuriwo (kunyanya maorivhi) mafuta.

Kudya kwemanheru: akachekwa matamati uye howa zvidimbu.

Day 3

Kwekudya kwemasikati: yakabikwa madomasi ine chizi diki yakaoma.

Kudya kwemanheru: miriwo (kunze kwemapatatisi), yakakangwa, yakadururwa neoiri yemafuta emuorivhi.

Day 4

Kwekudya kwemasikati: soup ine 30 g yepasta uye mukaka une mafuta mashoma isina-starchy muchero.

Kudya kwemanheru: spaghetti ine yakasarudzika tomato muto uye mahebhu.

Day 5

Kudya kwemangwanani: zvidimbu zveapuro kana peya, yakafukidzwa neyoga yogati.

Kwekudya kwemasikati: sangweji yakagadzirwa kubva kudiki yakazara zviyo roll, tomato uye lettuce.

Kudya kwemanheru: Kushumirwa kwemiriwo yakakangwa.

Zuva re14 Tomato Kudya Menyu

Kudya kwemangwanani: chingwa che rye (1-2 zvidimbu); ichangobva kusvinwa madomasi muto (girazi); chero muchero usina starchy.

Kwekudya kwemasikati: 100 g yemupunga (akagadzirira-kurema uremu); huwandu hwakaenzana hwehove dzakabikwa kana dzakabikwa dzakaonda; girazi redomasi muto; isiri-starchy miriwo; apuro diki (kunyanya girini).

Kudya kwemanheru: 50 g yemupunga wakabikwa uye yakakangwa nyama yemombe; Girazi remuto wemadomasi; cucumber uye tomato (kana chero mimwe miriwo, kunze kwematatata, inorema kusvika 300 g).

Contraindications yemadomasi chikafu

  1. Iyo yemadomasi yekudya inopesana nezvirwere zvine chekuita ne duodenum.
  2. Ehe, madomasi ekudzikira uremu haana kukodzera kune avo vari allergic kune uyu miriwo.
  3. Zvakare, haugone kurasikirwa nehuremu nenzira iyi kune avo vanozviziva vega nezve gastritis kana peptic ulcer chirwere.
  4. Pamusoro pezvo, madomasi haafanire kudyiwa kana paine muchetura, kunyange uchiita kunge munyoro. Vanogona kuita kuti mamiriro acho awedzere. Saka, kana panguva yekudya ukasangana nedambudziko iri, chimbomira maitiro.

Kubatsira kwekudya kwemadomasi

  1. Kuwanikwa kwakakwana kwemadomasi muchikafu kunosimudzira kukura kwehormone adiponectin mumuviri. Iyo ine yakakura anti-kuzvimba zvivakwa uye inodzivisa munyu inoiswa pane yevascular madziro. Zvakare, adiponectin inoderedza mukana wekuneta, gomarara, chirwere cheshuga. Iyi hormone inonyanya kukosha kune bonde rakanaka panguva yekuguma.
  2. Dzidzo yesainzi yakaratidza kuti kudya matomatisi kunoderedza njodzi yegomarara repazamu ne13%.
  3. Kuda madomasi kwakanakirawo uropi. Kunyanya, madomasi anoderedza mukana wehosha dzaParkinson neAlzheimer. Lycopene, iyo inopa matomatisi vara ravo, ndiyo imwe yeanonyanya simba antioxidants, uye zvakare inokonzeresa kusimba uye hutano hwemapfupa. Mumavhiki matatu chete ekusavapo mukudya kwezvikafu zvakapfuma muLycopene, chimiro chemapfupa chinova chisina kusimba, sezvo chimiro chayo chinoshanduka uye chinoonda.
  4. Madomasi anobatsirawo kusimbisa immune system uye ane maitiro akanaka mukushanda kweiyo yemoyo system.
  5. Masayendisiti anobva kuJapan aona kuti madomasi ane chinhu chinosimudzira kupisa mafuta kwakanyatsoshanda uye panguva imwecheteyo chinodzivirira kuunganidzwa kwematanda matsva emafuta. Kuti izvi zviitike, nyanzvi dzinokurudzira kunwa magirazi matatu etamati muto zuva nezuva.

Kukanganisa kwekudya kwemadomasi

  • Vamwe vanhu vanofinhwa nekushandisa matomatisi uye muto wakareba uye wakawandisa kubva kwavari, ndosaka chishuwo chekudya iyi miriwo chinonyangarika kwenguva yakareba, uye havazi vese vanobudirira kupedzisa hunyanzvi.
  • Chikamu chemakirogiramu akarasika anowanzo dzoswa gare gare. Izvi zvinokonzerwa nekuti kurasikirwa nekurema kunoitika, kunyanya, nekuda kwekubviswa kwemvura kubva mumuviri, uye kwete mafuta chaiwo.

Kudzokorora kudya kwemadomasi

Iwe unogona kutevedzera svondo nevhiki uye ipfupi vhezheni yenyanya dhayeti kwete kanopfuura kamwe chete pamwedzi.

Kana kudya kwacho kukagara kwenguva refu, saka hazvikurudzirwi kuti ugare pasi zvakare zvekare kupfuura mazuva 50-60 wapedza. Uye zvirinani kutora kumbomira kwenguva yakareba kubvumira muviri kuti unyatso pora.

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