Wepamusoro 3 chikafu chinonyanya kushanda

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 950-1395 Kcal.

Maiwe, dzimwe nguva kuyedza kudzikisa huremu hakuendese kune chaunoda mhedzisiro. Kunyangwe iwe uchikwanisa kubvisa mamwe mapaundi, anokurumidza kudzoka. Kuti tisatarisana nechiitiko chakadai chisingafadzi, tinopa zano rekutora zviga zvekudya zvinonyanya kushanda, zvinotenderwa nenyanzvi dzakawanda uye, maererano neongororo, zvinobatsira kudzikisa huremu nekuchengetedza huremu hutsva.

Zvinodikanwa zvekudya zvinobudirira

Chikafu chekutanga chinoshanda, icho chatinokurudzira kuti titarise - Kudya kwaDucanyakagadzirwa neFrance anoona nezvekudya zvinovaka muviri Pierre Ducan. Iyo yakavakirwa, kunyanya, pakuwedzera mukudya kwezvikafu zvakapfuma mumapuroteni. Pane matanho akati wandei muhunyanzvi uhu. Chikamu chekutanga kurwisa, chechipiri ndiko kuchinjanisa (aka cruise), chechitatu kusimbisa, uye chechina kugadzikana.

Nguva yenguva yechikamu chekutanga inoonekwa nemakirogiramu mangani aunofanira kurasikirwa nawo. Kana iwe uchida kudzikira uremu ne10-20 kg, zvakakwana kuti ugare pakurwiswa kwemazuva mashanu kusvika ku3. Paunenge uchiedza kubvisa 5-20 kg, iyo yekurwisa nguva ndeye mazuva 30-5. Uye kana iwe uchida kurasikirwa anopfuura makirogiramu makumi matatu, saka unofanirwa kurwisa kwemazuva 7-30. Munguva iyi yenguva, yakanyanya kuomarara pakudya kwaDucan, iwe unofanirwa kudya chero nyama yakaonda uye nyama, hove, hove, mukaka wakasviba nemazai. Unogona kudya chikafu mune chero musanganiswa uye muhuwandu hunodiwa nemuviri wako pachako. Hapana chakajairika chakagadziriswa. Izvo zvinoenda panguva dzekudya. Idya chikafu kana muviri uchikumbira. Iwe haufanire kufa nenzara, kungofanana nekudya zvakanyanya. Uyezve, chikafu chinopihwa chinogutsa, uye kunyangwe chidiki zvacho chinofanira kuzadza zvakanaka.

Zuva rega rega (panguva ipi neipi yehunyanzvi) zvakakodzera kunwa kusvika pamalita maviri emvura. Zvikurukuru, pakurwiswa, kweyakajairika mashandiro emudumbu, iwe unofanirwa kudya oat bran zuva nezuva muhuwandu hwe2 tbsp. l. uye gorosi bran (2 tbsp. l.). Iri padanho rekutanga ndipo panonyanya kushaya huremu hunoshanda.

Muchikamu chechipiri, zvokudya zvose zvinopiwa mukutanga zvinobvumirwa, pamwe nemiriwo (matomatisi, magaka, sipinashi, kabichi, radishes, asparagus, bhinzi bhinzi, mhiripiri, karoti, celery, sipinashi, zucchini, beet). Mukuwedzera, parwendo unogona kutenga 1 tbsp zuva nezuva. l. starch, 1 tsp. mafuta-isina cocoa, 2 tbsp. l. soy cream, 1 tsp. kamuki ane mafuta ane mafuta asingasviki 3-4%, madonhwe mashomanana emafuta emiriwo, 30 g ye-low-fat cheese, 1 tbsp. l. ketchup, 3 tbsp. l. chero waini yakaoma yekubika. Kubva pane iyi runyorwa, iwe unofanirwa kusarudza zvisingapfuure zviviri zvigadzirwa zvekushandisa zuva nezuva.

Pakati pechikamu chechipiri, zvinorongwa kuchinjanisa mazuva eprotein chete neaya anosanganiswa nemiriwo kusvikira wawana muviri waunoda. Kudya kwacho kuri kwese kwese nekuti yega yega yekudzikisa huremu inogona kuve neyayo yega purogiramu yekuchinjanisa mazuva. Panogona kunge paine zvirongwa izvi: 2/2, 3/3, 5/5. Asi vazhinji vezvekudya zvinovaka muviri vanorumbidza iyo 1/1 regimen seyanorerutswa zviri nyore.

Iwe unogona kudya kusvika ku2 servings yeporridge kana pasta (yakaoma-giredhi inokurudzirwa) vhiki nevhiki. Iwe unogona zvakare kukwanisa kunwa kusvika maviri magirazi ewaini yakaoma pasvondo. Uyezve, 2 nguva pavhiki unogona kuronga mabiko emudumbu uye kudya chero chaunoda. Asi zvakakosha kuti mabiko maviri aya asapfuurire kwemazuva maviri akatevedzana. Izvo zvichave zvakanaka kana iwe uchikwanisa kumira kwemazuva mashoma kuputsa pakati pavo. Muchiitiko ichi, mikana yezvinodyiwa haizoiswa munzvimbo dzine dambudziko remuviri. Zvinokurudzirwa kudya mapuroteni chete zuva rimwe pavhiki.

Mushure mekudzikamisa, chikamu chekupedzisira chekudya kwaPierre Ducan chinotanga, icho chinokurudzirwa kuenderera muhupenyu hwese. Chinhu chega chakakodzera kuita ikozvino kushandisa 3 tbsp zuva nezuva. l. bran uye kamwe pavhiki dzidzira zuva remapuroteni akachena (sepadanho rekutanga renzira). Vamwe vose idyai nokufunga kwenyu. Ehe, kana iwe usingade kuregeredza kuedza kwako kwese kuderedza uremu, edza kuunza zvigadzirwa zveprotein zvakaderera-mafuta mukudya kwako uye usadye chokwadi chine macalorie uye chikafu chine mafuta akawanda.

Inotevera nzira yekudzikisa uremu inovavarira kwete chete pakurasikirwa nehuremu, asi pakuumba zvekare chikafu uye maitiro nezvechikafu zvakajairwa system minus 60, iyo yakagadziriswa naEkaterina Mirimanova, iye amene akakwanisa kurasikirwa nemakumi matanhatu emakirogiramu ehuremu hwakawanda.

Nheyo dzekutanga dzechikafu ichi zvinotevera.

• Zvinokurudzirwa kupatsanura zvinogamuchirwa zvekudya muzvikamu zvitatu zvechinyakare. Mirimanova anopa zano rekuramba zvekudya. Kana pakutanga zvichinetsa kujaira kudya katatu pazuva, zvibvumire kudya michero, miriwo, mukaka une mukaka wakaderera mune hushoma pakati pekudya kukuru, asi edza kubva zvishoma nezvishoma kubva pane uyu muitiro.
• Iwe haugone kusvetuka kudya kwemangwanani. Zvinokurudzirwa kudya muawa yekutanga mushure mekumuka. Kana iwe usina chido zvachose, saka zvishoma inwa kefir uye udye chidimbu chechizi. Kunyangwe iwe usati wadya mangwanani-ngwanani, iwe unozojaira kudya kwekutanga, kunyanya kubva panguva iyo chete iwe unogona kutenga chero chikafu (uye keke, uye yakakangwa mbatatisi, uye yako yaunofarira pizza). Idya zvose zvinoda moyo wako, uye ukanganwe nezvazvo kusvikira mangwana. Chinhu chikuru hachisi chokudyisa. Chinhu chimwe chete icho munyori wemaitiro anokurudzira kurega kunyange mangwanani ndeye chokoreti yemukaka. Nekudaro, chokoreti yakasviba yepamutemo ine yakakwira cocoa yemukati inogona kuderedza chishuwo chako cheshuga kana ukatambura nazvo.
• Zvimwe zvirambidzo zvinoshanda pakudya kwemasikati. Mirimanova anokurudzira kurega kushamwaridzana nezvokudya zvinotapira uye zvine starchy (kunze kwepasta yegorosi durum) uye kunyanya kudya zviyo (buckwheat, mupunga) uye nyama yakaonda nehove. Mapuroteni akadaro uye makhahydrates anogona kusanganiswa pamwe chete. Asi mbatatisi kana pasta nehove nenyama, zviri nani kusapindira uye kushandisa zvigadzirwa izvi zvakasiyana. Chero nzira yekugadzira chikafu kunze kwekukangwa. Zvinokurudzirwa kuwedzera kudya kwemasikati nemiriwo nemichero chero ipi zvayo (maapuro, michero yecitrus, plums, kiwi, watermelon, pineapple, avocado). Usatorwa nemichero nemichero. Kana iwe uchida kudya chikafu ichi zvakanyanya, chiite kwemangwanani. Zvibereko zvisina kutaurwa uye majiroji zvakakoshawo kudyiwa pamberi pe12 masikati. Uyewo kwemasikati iwe unogona kudya zvigadzirwa zvemukaka uye zvakaviriswa nemafuta asingasviki 5%, chizi yakaoma mune zviduku zvishoma, mazai, hove yegungwa uye offal. Kubva pazviyo, kuwedzera kune buckwheat uye mupunga, iwe unogona dzimwe nguva kuzvibata kune couscous.
• Kudya kwemanheru, maererano nemitemo yemaitiro aya, kunofanira kuitika kuma18 pm uye kuve kudya kwakareruka. Pane 7 sarudzo dzekudya kwemanheru, iwe unofanirwa kusarudza imwe yadzo uye kusanganisa zvigadzirwa zvinoenderana nezvinodiwa zvekudya. Mhando dzezvigadzirwa zvinotenderwa zvakafanana neyekudya kwemasikati, asi zvinodiwa zvekubatanidzwa kwavo zvakanyanya. 1 - michero nemukaka; 2 - michero nemiriwo; 3 - michero uye zviyo; 4 - mukaka nemiriwo; 5 - miriwo uye zviyo; 6 - nyama kana hove zvigadzirwa (hazvikurudzirwi kusanganisa chikafu chakadaro kune mumwe nemumwe, zviri nani kungodya yakabikwa chicken fillet kana chidimbu chehove yakabikwa); 7 - mukaka, cheese uye crisps (kwete kupfuura 3-4 inobvumirwa croutons).
• Mushure mekudya kwemanheru, unogona kungonwa tii / kofi isina shuga uye nemvura yakachena. Inopenya mvura yemaminerari inobvumidzwawo, asi chenjera sezvo ichigona kukurudzira kuda kwako. Panguva yezviitiko zvemanheru, unogona kutenga girazi rewaini yakaoma uye zvidimbu zvidimbu zvine mafuta mashoma. Asi edza kusaita izvi kazhinji, zvikasadaro maitiro ekudzora huremu anogona kudzikira zvakanyanya.
• Tarisa ganda rako. Sezvo mhedzisiro yekudzikira uremu kana uchichinjira kuchikafu chakadai ichi ichiwanzo kuoneka nekukurumidza, unofanirwa kudzivirira muviri kubva mukuzeya. Ita zvekushongedza maitiro uye edza kupa kanokwana maminetsi makumi maviri kumitambo zuva rega rega. Iye munyori weiyo system haadeidzira inorema muviri kudzidziswa kwesimba.
• Mirimanova anorayira kubhadhara kwakanyanya kune kwepfungwa kusati kwadzikira uremu. Iwe unofanirwa kuda uye kugamuchira muviri wako, kwete kurwira mheni-nekukurumidza kurasikirwa uremu uye kana paitika kuputsika (kana zvikaerekana zvaitika zvakadaro) usazvizvidza iwe uye usazviuraya nenzara, asi ingoenderera mberi.
• Mushure mekuzadzisa mhedzisiro yaunoda, zvakakodzera kuti uchinje kugadzirisa. Kuti uite izvi, unogona kudya chero chaunoda pakudya kwemangwanani uye masikati (kunyanya pamberi pa15: XNUMX), uye iwe unofanirwa kuve nekudya kwemanheru zvinoenderana neanotenderwa zvinyorwa. Asi nguva yekudya kwekupedzisira inobvumidzwa kufambiswa awa rimwe chete gare gare.

Zvakare, imwe yedzakanakisa nzira dzekudzora huremu, zvinoenderana nekuongororwa kwenhamba huru yevanhu vakazvionera vega, mafuta anopisa chikafu… Iye, mukusiyana nenzira dziri pamusoro, ane nguva pfupi. Kudya kwacho kunotora svondo rimwe uye kwakanakira vanhu vanoda kurasikirwa nehuremu hushoma hwepondo. Mumazuva manomwe, unogona kurasikirwa ne7-4 kg ​​yehuremu hwakawandisa.

Iyo mafuta-inopisa maitiro eiyo tekinoroji imhaka yekuti chikafu chega chega chinosanganisira zvigadzirwa zveprotein, kugaya uko muviri unoshandisa simba rakawanda kupfuura zvimwe zvekudya. Kudya kweprotein yega yega kunofanirwa kuperekedzwa nekushumirwa kwemiriwo kana michero. Kuvapo kwavo pane menyu kunoita kuti nzira yacho iwedzere kuvimbika uye inopa muviri nefiber uye mavhitamini akasiyana. Asi zvinofanira kucherechedzwa kuti michero inowanzoita kuti ive nechido. Kana iwe ukacherechedza chiitiko ichi iwe pachako, saka masikati zviri nani kudya miriwo.

Menyu yezuva nezuva inopisa mafuta inofanira kurongwa maererano nemitemo inotevera. Iwe unofanirwa kudya chamangwanani nechikamu chezvigadzirwa zveprotein, miriwo kana michero inokurudzirwa mune zvinyorwa pazasi. Kudya kwemasikati kunosanganisira kuiswa kwechikamu cheprotein, carbohydrates, miriwo kana michero. Chikafu chemasikati chinodzokorora zvinokurudzirwa kudya kwemasikati, uye kudya kwemanheru kunodzokorora kurudziro yemangwanani.

Kudya kwekutanga kunofanira kutorwa mukati meawa rinotevera (maviri maviri) mushure mekumuka. Izvo zvakakosha kusanganisa metabolic maitiro. Asi chirariro chakakosha 2-3 maawa magetsi asati abuda. Usatsauke kubva pane zvaunodya uye udye panguva imwechete mazuva ese.

Rondedzero yezvikafu zvinotenderwa pakudya inoratidzika seiyi.

Iwe unogona zvakare kudya mashoma emafuta pazuva, anoti: 1 tbsp. l. mafuta emiriwo, 0,5 tbsp. l. ruomba. Kaviri pavhiki, unogona kudya 100 g yehove dzakakora.

Zvinokurudzirwa kusanganisa kudya kwemafuta-kupisa nemitambo, uye mushure mokusiya, teerera kune misimboti yezvokudya zvinovaka muviri uye kutarisa kune hutano uye kwete yakanyanya-calorie chikafu, pasina kutaura zvakanaka kune zvigadzirwa zveprotein.

Inoshanda menyu yekudya

dhayeti Kudya kwaPierre Ducan

Semuenzaniso menyu ye system minus 60 kwemazuva makumi matatu

Chikafu chinofungidzirwa che mafuta anopisa chikafu

Contraindications kune inoshanda dhayeti

• Pamusoro pezvikafu zveprotein (Pierre Ducan uye mafuta achipisa) haufanire kugara nechirwere cheitsvo, kuwedzera kwechimwe chirwere chisingaperi, panguva yekuzvitakura nekuyamwisa.
• Chero zvazvingaitika, zano rehunyanzvi rinodiwa kwazvo.

Zvakanakira chikafu chinoshanda

Advantages Kudya kwaPierre Ducan:

1. ekutanga makirogiramu anokurumidza kuenda, izvo zvinowedzera kukurudzira kwekuwedzera uremu;
2. sekutonga, chikafu chinoshanda, kunyangwe kana iwe ukaedza kakawanda kusabudirira kudzikisa huremu zvisati zvaitika, uye muviri, zvinoita sekunge watove nehutachiona;
3. hapana zvirambidzo kungave muhuwandu hwechikafu kana panguva yekudya;
4. iwe unogona kufungidzira mune zvekubika, kubika zvakawanda uye zvinonaka;
5. iyo nzira inosanganisira zvigadzirwa zvechisikigo.

Advantages hurongwa Minus 60:

1. hapana zviyero zera, vakadzi vanogona kutevedzera iyo system panguva yepamuviri uye kana vachipa mwana (pamwe nekumwe kugadziridzwa pane kurudziro yechiremba aripo);
2. iwe unogona kudya chero chinhu, panguva dzakasiyana dzezuva, uye saka mukana wekupiswa pane chinorambidzwa chinonaka masikati chakanyanya kuderera;
3. maitiro haakonzere kusava nehanya, kushaya simba, kuneta, kusagadzikana kwekutya, nezvimwe.
4. nekuronga zvine musoro kwemenyu, muviri unopihwa zvese zvinhu uye zvinhu zvakakosha pakuita kwese kushanda;
5. iyo yekudya inogona kuteverwa kwenguva isingaverengeki;
6. iyo system haipokane nemakoni emushonga nemisimboti yehutano hwakakodzera, inotsigirwa navanachiremba vazhinji uye vezvehutano;
7. hapana chikonzero chekuzvitakudza necalorie kuverenga uye kuyera zvikamu zvekudya.

Advantages mafuta anopisa chikafu:

1. metabolism inovandudza, nekuda kwekuti iwo mikana yekuchengetedza mhedzisiro yakawanikwa ichiwedzera;
2. jekiseni uye shuga yomuropa zvakajairwa;
3. zvakasiyana siyana zvekudya;
4. iwe unogona kunyora menyu iwe pachako maererano nezvaunofarira kuravira.

Kukanganisa kwekudya kunoshanda

payakaipira Kudya kwaPierre Ducan:

• dhayeti inogona kukurumidza kufinhwa neayo monotony, kunyanya kana iwe usingade kubika;
• iyo hunyanzvi inogona kukonzera kushomeka kwevhithamini mumuviri, saka zvinokurudzirwa kutora vhitamini uye mamineral yakaoma;
• sezvo chikafu chinosimudzira kugadzirwa kwemaketone emaketone, kuneta kunogona kunzwika mumazuva ekutanga ekudya.
• Kudya kunogona kukonzera kushomeka kwemafuta, saka vamwe vezvehutano vanokurudzira kuwedzera huwandu hwezvirimwa-zvine mafuta chikafu mukudya uye uchidya kanenge 1 tsp. mafuta zuva nezuva.

payakaipira hurongwa Minus 60:

• vanhu vakajaira kudya nguva dzaenda vanogona kuzviwana zvakaoma kudzidza kusadya mushure me18: 00pm;
• avo vasina kumbodya kare vangasanzwe kuda kudya mangwanani pakutanga. Zvidzidzise. Idya kanenge chimwe chinhu chakareruka kakati wandei, uye muviri pachawo uchazotanga kukumbira chikafu chaunoda mumaawa ekutanga ezuva.

payakaipira mafuta anopisa chikafu:

• kuwanda kweprotein inopinda mumuviri nechikafu inogona kukonzera kusashanda zvakanaka kwechiropa, itsvo kana gastrointestinal turakiti;
• zvinogona kuomarara kuomerera pakudya kwakadai kune vanoda zvihwitsi, izvo zvinorambidzwa zvachose.

Kudzorerazve chikafu chinoshanda

• К mafuta anopisa chikafu hazvikurudzirwe kutsvaga rubatsiro kanopfuura kamwe chete pamwedzi.
• Mirimanova masisitimu unogona kunamatira pairi sekuda kwaunoda.
• Kuitazve tsika Kudya kwaDr. Ducan usashandise kanopfuura kamwe chete makore maviri.

Chero nzira yaunoshandisa kudzikisa huremu, edza kudya chaiko mune ramangwana. Ipapo, zvechokwadi, kukwidza kutsva kwaari hakungodiwi.