Kudya kwemuriwo, mazuva gumi nemana, -14 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 690 Kcal.

Kudya kwemiriwo inzira inobatsira uye inoshanda yekushandura chimiro chako. Kana mukati memwaka wemiriwo iwe uchida kubvisa yakawandisa mafuta kutsigisa muviri wako, saka zviri nani, sekucherechedza kwakawanda kwenyanzvi, kutendeukira kune iyi nzira chaiyo. Kune nzira dzakawanda dzekudzora huremu pamiriwo (zvese maererano nehurefu uye akasiyana madhiri). Sarudza iyo yakakunakira iwe, kuti kurasikirwa uremu kuve nyore, kunakidze uye kushanda.

Ngatigarei pane inonyanya kufarirwa sarudzo dzekuchinja kwemiriwo yemufananidzo, yakagadzirirwa 3, 7, mazuva gumi nemana uye mwedzi mumwe.

Zvinodikanwa zvemuriwo

Isu tinokurudzira kutanga kujairirana nemhando dzezvinodyiwa zvemuriwo kubva ipfupi - mazuva matatu – sarudzo. Kana pamabiko emutambo iwe waipfuura nemacalorie, mhinduro yakanakisa ingave yekushanda pachimiro chako nerubatsiro rwekudya uku. Pairi, nyanzvi dzinokurudzira kudya anosvika 1,8 kilogiramu yemiriwo (chero, kunze kwembatatisi) zuva nezuva. Iwe unofanirwa kudzidya dziri mbishi, pamwe chete dzakabikwa uye dzakabikwa. Iwe unogona zvakare kugadzirira saladi nekuwedzera mafuta mashoma emuriwo kwavari. Iwe unogonawo kuvazadza ne-low-calorie mayonnaise. Asi nokuda kwechimwe chigumisiro chekurasikirwa kwehuremu, zvingava kuchenjera kusarudza yogurt kana kefir yekugadzira saladhi. Uyezve, zvigadzirwa izvi zviri pachena zvakanyanya kubatsira. Kudya kwezuva nezuva kunofanirwa kukamurwa kuita zvikamu zvishanu uye kudyiwa kana nzara ichioneka. Kunwa mune chero mutsauko wekudya kwemiriwo unobvumidzwa kuchenesa mvura uye tii isina kutapira (zvichida girini). Kana iwe uchida kuronga mini-unloading uye kungopa zororo kune gastrointestinal turakiti, shandisa zuva rimwe pamiriwo.

Imwe nzira yakati rebei yekuderedza uremu ndeye mazuva manomwe kudya kwemiriwo. Zvino iwe haufanirwe kudya muriwo chete. Vanogona kuperekedzwa nemimwe michero (iwe uchadzidza zvakawanda mumenyu yekudya), yakaderera-mafuta emukaka uye yakaviriswa zvigadzirwa zvemukaka, majiroji, nyemba. Inokurudzirwa kudya ka4 (kudya kwemangwanani, masikati, tei yemasikati uye kudya kwemanheru). Asi kana iwe uchinzwa nzara pakati pekudya kwemangwanani uye kwemasikati, zvinobvumirwa kuronga chiedza chemiriwo (somuenzaniso, idya cucumber). Teerera kumuviri wako kuti urege kudzoka zvakare.

Muriwo wevhu vhiki mbiri Kudya saradhi yemuriwo nemichero. Shandisa mafuta emiriwo uye uchangobva kusvina muto wemonimu sekupfeka saladhi. Zvakare mune iyi sarudzo yekudya, shoma shoma yemichero yakaomeswa uye nzungu inobvumidzwa. Kudya zvina pazuva pasina chikafu kwemaawa matatu anotevera nguva yekurara isasimudzwa.

Iyo yakareba-inomhanya miriwo yekudya inoenderera mwedzi… Kana ukakurumidza kuderera uremu, unogona kumira. Panofanira kuva nenzvimbo yekudya yehuwandu hwakakwana hwemiriwo: manhanga, squash, makomkomere, matomatisi, hanyanisi uye girini hanyanisi, maruva akasiyana-siyana, peas dzakasvibirira, etc. Gadzirira masaladhi matsva, sopu yemiriwo uye stews kubva kune izvi zvigadzirwa. Iye zvino kambani yemiriwo inogona kuva mapuroteni zvigadzirwa. Nyama shoma inobvumirwa mukudya; nyama yemombe yakabikwa kana huku isarudzo yakanaka. Iwe unogona zvakare kuwedzera zvimwe zvigadzirwa zvemukaka (yakaderera-mafuta cottage cheese uye kefir) kune menyu. Kudya kunofanira kugoverwa nenzira yekuti kune zvishoma zvishanu zvekudya pazuva, kana kunyange 6. Chikamu chakasimba chechikamu hachina kurongerwa. Asi, nekupihwa kuwanda kwekudya, zviri nyore kufungidzira kuti hazvifanirwe kunge zvakakura. Iva nechando honye uye kumirira kudya kunotevera. Zvechokwadi, kudya kumwe chete hakufaniri kuenzana nekukura kwesoso, asi zvechokwadi, hazvina kukodzerawo kuzviita kubva mumidziyo mitatu. Teerera kumuviri wako uye usadyisa. Saladhi inogona kupfekwa nemafuta emichero. Munyu unogoneka, asi zvine mwero.

Muriwo wekudya menyu

Muenzaniso wekudya kwemiriwo kwemazuva matatu

Kudya kwemangwanani: yemuriwo saladhi (uchishandisa madomasi, cucumber uye bhero mhiripiri) rakadirwa mafuta nemafuta emuorimu.

Snack: mashoma karoti akazara kana akachekwa ne grater.

Kwekudya kwemasikati: Gadzira saradhi nekusanganisa yakachekwa chena kabichi ine nyowani cucumber wedges.

Masikati snack: yakabikwa beet.

Kudya kwemanheru: mhiripiri dzakabikwa dzakaputirwa neoplantplant.

Muenzaniso wekudya kwemiriwo kwemazuva matatu

Day 1

Kudya kwemangwanani: kabichi saladhi nemaapuro; girazi rebheri compote.

Kwekudya kwemasikati: ndiro yemuriwo muto; green tea.

Masikati snack: kabati karoti uye mwaka nemafuta emuorivhi.

Kudya kwemanheru: isa zvinhu nemhiripisi nemadomasi uye ubike; jisi rebheri kana compote.

Day 2

Kudya kwemangwanani: yakaderera-mafuta inogadzirwa yogati kana kefir; manyowa matsva.

Kwekudya kwemasikati: saladhi yebhero mhiripiri, matomatisi uye magaka; imwe feta feta uye maorivhi; girazi remichero jelly.

Manheru masikati snack: yepakati-saizi yakabikwa apuro.

Kudya kwemanheru: chikamu chekabichi muto.

Day 3

Kudya kwemangwanani: radish saladhi nemakwenzi; green tea.

Kudya kwemasikati: mbatatisi shomanana dzakabikwa pasina mafuta; sauerkraut; tii.

Manheru snack: bake turnips.

Kudya kwemanheru: yemuriwo (pasina mbatatisi); girazi remichero yakaomeswa yemichero.

Day 4

Kudya kwemangwanani: kabichi muto uye girini tii.

Kwekudya kwemasikati: yakaderera-mafuta sosi yakagadzirwa kubva kune isiri-starchy miriwo.

Manheru masikati tudyo: saradhi yemabheet akabikwa uye shoma shoma yemichero.

Kudya kwemanheru: saladhi yemiriwo isina-starchy pamwe negirazi remafuta mashoma-kefir.

Day 5

Kudya kwemangwanani: 1 bhanana uye girazi rakajeka remafuta ane yogati.

Kwekudya kwemasikati: stew yemuriwo; green tea.

Kudya kwemasikati: apuro, mbishi kana kubikwa.

Kudya kwemanheru: muto wemuriwo uye compote isina kutapira yakabikwa pamichero yakaomeswa.

Day 6

Kudya kwemangwanani: girazi remuriwo muto uye bheri compote.

Kwekudya kwemasikati: yakaderera-mafuta sosi yakabikwa mune kabichi muto.

Masikati snack: cucumber uye tomato saladhi.

Kudya kwemanheru: kubika manhanga kusvikira shava yegoridhe isina zvinowedzerwa; green tea.

Day 7

Kudya kwemangwanani: saladhi yemichero dzakasiyana siyana, kunyanya isiri-starchy mhando.

Kwekudya kwemasikati: pea porridge isina mafuta uye green tii.

Masikati snack: kabati karoti uye mwaka nemafuta emuorivhi.

Kudya kwemanheru: stewed zucchini pamwe negirazi rezasi-mafuta kefir.

Muenzaniso wekudya kwemuriwo kwemavhiki maviri

Kudya kwemangwanani: orenji uye ndimu muto (kunyanya zvichangobva kusvinwa); chero maranjisi.

Kwekudya kwemasikati: yemuriwo saladhi yakagadzirwa kubva kune chero asiri-starchy miriwo.

Manheru snack: mashoma prunes uye mazuva.

Kudya kwemanheru: saladhi yemiriwo yakasvibirira kana zvigadzirwa zvakabikwa zvemhando iyi (mukutanga turnips, sipinashi, cauliflower, karoti); chero michero isiri-starchy kana nzungu sedhizeti.

chitsamba… Ichi Chikafu chemazuva gumi nemana hachina kugadziriswa. Iwe unogona kugadzira menyu iwe pachako kusarudza, uchifunga nezvekurongeka kwekudya mazano.

Muenzaniso wekudya kwemiriwo kwemwedzi mumwe

Kudya kwemangwanani: saradhi yemadomasi uye magaka.

Snack: grated karoti akasaswa nemafuta emuorivhi.

Kwekudya kwemasikati: nyama yemombe yakabikwa; lettuce mashizha nemuriwo wesarudzo yako (isiri-starchy mhando).

Manheru masikati snack: mashoma maspuniji emafuta akaderera.

Kudya kwemanheru: yakabikwa manhanga; girazi remafuta asina-kefir.

Contraindications yekudya kwemuriwo

  • Iwe haugone kuomerera pakudya kwakadaro pamberi pezvirwere zvemudumbu, hosha dzeitsvo uye kuwedzera kwezvirwere zvisingaperi.
  • Zvakare, muchimiro chakasimba pahunyanzvi hwemuriwo, haufanirwe kugara kune vakadzi vane pamuviri, panguva yekuyamwisa, vana, vakwegura uye avo vane allergies kune chero zvigadzirwa zvinopihwa mukudya.

Zvakanakira Kudya Kwemuriwo

  1. Zvakanakira zvisingarambiki zvekurasikirwa kwemuriwo uremu zvinosanganisira zvinhu zvinobatsira zvezvakanyanya kudya zvigadzirwa - miriwo. Kana kushandiswa kwezvimwe zvokudya muhuwandu hwakawanda kunogona kukonzera migumisiro yakaipa, ipapo miriwo, pane zvinopesana, ichapfumisa muviri nezvinhu zvakawanda zvaunoda.
  2. Maitiro ekudzikira uremu, nemaitiro ane musoro, anozove mutambo unyore uye unonakidza, maunonzwa shanduko yemuraraungu, zvese muchimiro uye nechitarisiko.
  3. Zvakare, zvakanakira kudya kwemiriwo zvinosanganisira mutengo wakaderera wezvigadzirwa izvi, kunyanya mumwaka wavo. Pasina kutenga, toti, nyama nehove zvigadzirwa, unogona kuchengetedza mari zvakanyanya.
  4. Kudya uku kunongova sarudzo yakanaka kune vanhu vane yavo gadheni remuriwo kana nzvimbo yemuguta, uko izvi zvinobatsira zvinokura.
  5. Miriwo ine hunyoro hwekuchenesa panyama, inobatsira kune yakasarudzika nzira yekugaya, inowedzera hutachiona, ichipa muviri simba rekurwisa hutachiona hutachiona.
  6. Zvakare, zvigadzirwa zvemiriwo zvinodzivirira zvakanyanya zvemoyo, zvirwere zveoncological, zvinopesana nekuitika kweedema uye kuumbwa kwematombo eitsvo, kunoderedza njodzi yekusangana nechirwere cheshuga uye majoini zvirwere (rheumatism uye arthritis).
  7. Kuwanda kwevhithamini uye mishonga inowanikwa mumiriwo ine simba rakanaka pakuonekwa kwedu, kusimbisa misumari, bvudzi, kuita kuti ganda redu rive neutano uye rive rakanaka. Uye mune ramangwana, usaderedze huwandu hwezvigadzirwa zvemiriwo mukudya kwako, zvisinei nekuti iwe uchadzikira uremu.
  8. Vazhinji avo vakashandura miviri yavo nerubatsiro rwemuriwo, vanofara kutaura chokwadi chekuti nekubuda kwakatsetseka kubva kuchikafu, mhedzisiro inowanikwa inochengetwa kwenguva yakareba.
  9. Munguva yekudya nguva, muviri unokurumidza kupa mapaundi ekuwedzera nekuda kweiyo yakaderera koriori yezvakarongedzwa zvekudya.
  10. Kuvapo kwemakhahydrate akaomarara kunobatsira kugadzirisa shuga yeropa.
  11. Uye chikafu chakasiyana hachiite kuti nzira yekudzora huremu yakafanana uye inofinha uye haizokumanikidza iwe kuda kusiya zvese nekukurumidza.

Kukanganisa kwekudya kwemuriwo

  • Kuipa kwekudya kwemiriwo, zvichida, kunogona kuverengerwa kusiri kwegore rose. Kana iwe uchida kuti uremu husave hunobudirira chete kumufananidzo wako, asiwo hunobatsira kune hutano hwako, zvakakosha kuzviita mumwaka wemiriwo. Zvikasadaro, iwe uchafanirwa kutenga zvigadzirwa kwete chete kushata mune zvinovaka muviri, asi zvakare zvinokwanisa kukuvadza muviri nekuda kwekuwanda kwekemesitiri, iyo yavanoputirwa nayo kwenguva refu yekuchengetedza uye kutaridzika kutaridzika.
  • Iyi nzira inogona kunge isingakodzere vanodya nyama (chakasarudzika idhayeti yemwedzi). Mushure mezvose, sarudzo dzekudya kwemiriwo hadzina kupfuma mune ino kwoumbozha. Kunyangwe ruzhinji rwevaya vanorasikirwa nehuremu vachicherekedza kushivirira kuri nyore kwechikafu ichi, kune vanhu vakajaira kugara vachidya nyama, maitiro aya anogona kunetsa kushandisa. Panyaya iyi, nyanzvi dzezvokudya dzinokurudzira kuti usazvitambudze uye usarudze chikafu chinogamuchirwa kwauri, mune miriwo ichabatanidzwawo, asi pachave nenzvimbo yenyama (semuenzaniso, protein uye miriwo). Zvakare, havazi vese vanoona nezvekudya zvinovaka muviri vanofunga kuti chikafu chemuriwo chakaringana maererano nezviri mune zvinovaka muviri nemamineral

Kuitazve zvekudya zvemiriwo

Kudya kwemazuva matatu kana manomwe-kwemazuva kunogona kudzokororwa kamwe pamwedzi nehafu. Kana iwe ukafunga kurasikirwa uremu mukati memavhiki maviri, haufanire kudzokorora iyi marathon kwemwedzi inotevera 1-1,5. Asi mushure memwedzi wekudzora huremu pamushonga wemiriwo, vanoona nezvezvakanaka vanokurudzira kumirira mwedzi mitanhatu.

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