Kudya kwevhitamini, kubva pamazuva manomwe, kubva -7 kg

Kuderedza uremu kusvika pamashanu kusvika mashanu makirogiramu mu5 / 9/7 mazuva.

Avhareji zuva nezuva koriori zvemukati 640/680/830 Kcal ye 1/2/3 sarudzo.

Iwe unoda kuderedza uremu pasina kunyima muviri kune zvinovaka muviri? Kudya kwevhitamini kuchabatsira mune izvi, izvo zvinokurudzira uremu hunobudirira uye huzere nemavhitamini. Kudya kwemaitiro aya kunobva pane zvigadzirwa zvine huwandu hwakawanda hwezvinhu zvinobatsira. Pane zvakawanda zvingasarudzwa zvekudya kwevhitamini, izvo zvinosiyana mukufamba kwenguva uye kudya.

Vitamin Kudya Zvinodiwa

Kudya sarudzo nhamba 1 – muriwo nemuchero. Inotora mazuva manomwe, panguva iyo, kana iwe wakanyanyisa, unogona kurasikirwa kusvika 5-8 kilogram. Pano iwe unofanirwa kuve wakagadzirira kusiya chero zvigadzirwa zveprotein nemafuta. Kudya kunobva pamichero nemiriwo. Zvakanakisisa kushandisa zvigadzirwa zvemwaka, mukana wekuona zvinhu zvinokuvadza (izvo zvinoshandiswa pakugadzirisa nekuchengetedza) mairi hazvigoneki.

Chiedza chegirini pane chikafu ichi chinopihwa na:

- nyowani, yakabikwa, yakabikwa pasina kuwedzera mafuta, zvakabikwa, michero yakakangwa nemiriwo;

- majisi achangobva kusvinwa, uzvars, compotes (hazvikurudzirwe kuwedzera shuga pazvinwiwa, asi zvinogamuchirwa kuzviita nguva nenguva nehuchi hushoma hushoma);

- magidhi (kunyanya inokurudzirwa kudya basil, parsley, dill, celery uye cilantro).

Zvakare, pane yemuriwo uye michero vhitamini dhayeti, iwe unogona kuunza mbeu, mhando dzakasiyana nzungu uye michero yakaomeswa mukudya. Asi, sezvo chigadzirwa ichi chiine huwandu hwekoriori, inofanira kudyiwa muhuwandu hushoma. Zvirinani kusiya munyu izvozvi.

Ive neshuwa yekunwa mvura yakachena yakakwana isina gasi pane chero sarudzo yesarudzo yevhitamini (ingangoita 1,5 litita pazuva). Zvinokurudzirwa kudya kashanu pazuva, kuramba chikafu kwemaawa 2-3 usati warara.

Sezvo pasina chinhu cheprotein mukudya, kurovedza muviri kwakasimba hakukurudzirwe. Zvirinani kuzvitenderedza kune nyore kurovedza muviri kuti utaure zvinonetsa zvikamu zvemuviri.

Sarudzo Nha. 2 yakareba, zvinokurudzirwa kuenderera mberi kwemazuva gumi nemana. Mukuwedzera kune michero nemiriwo, chikafu pano chakanatsiridzwa nezviyo, mafuta emiriwo nechingwa nhema (zvinogona kutsiviwa nechingwa chebran, kana zvichidikanwa). Kana iwe ukabatirira kune izere yekudya-temu, unogona kurasikirwa kusvika ku14 mamwe mapaundi. Kuti uwane zvakanyanya, haufanire kungodya chikafu chinotenderwa, asi zvakare kutevedzera mimwe mirau. Muriwo nemichero zvinofanirwa kunge zvichiri chikafu chekudya. Porridge haifanirwe kudyiwa isingapfuure katatu pasvondo, uye zvirinani kudya chingwa mangwanani (kwete chinopfuura chidimbu chimwe kana zviviri). Zvirinani kudya chingwa chakaomeswa, uye kubika zviyo kwenguva shoma (usanyanye!) Uye shandisa nekukurumidza mushure mekubika. Inokurudzirwa kunwa girazi re rosehip muto zuva nezuva.

Kana kurambwa kwezvigadzirwa zveprotein zvichiita kwauri kunyomba kwemuviri kana kunopesana nehutano, kunouya kuzonunura. kudya sarudzo nhamba 3… Inyanzvi yevhitamini-protein. Chinhu chakasiyana cheichi sarudzo kubva kune yechipiri ndechekuti panzvimbo yezviyo nemafuta emiriwo, inobvumirwa kuisa zvigadzirwa zvemhuka mukudya. Zvinonzi: hove dzakaonda, nyama yakaonda, hove, cottage cheese, mukaka, kefir uye mamwe mukaka wakavava wehuwandu hwemafuta mashoma (zvichida akaderera-mafuta), mazai. Iwe unogona zvakare kutenga chikamu chidiki cheAdyghe cheese, feta cheese, mozzarella.

Kuti unyatsoshanda, edza kushandura miriwo uye mapuroteni zvikamu zvekudya. Semuenzaniso, idya kudya kwemangwanani nechimwe chinhu chine mapuroteni akawanda, snack pamuriwo kana muchero, uye idya zvakare zvigadzirwa zvine mapuroteni pakudya kwemasikati. Uye zuva rose, kuputsa kudya muzvikamu 5-6, idya, uchicherechedza mitemo yezvokudya zvakasiyana. Iyi yakasiyana yevhitamini yekudya ndiyo inonyanya kushivirira. Nokudaro, inogona kupfuurirwa kusvika kumwedzi mumwe, mushure mezvo zvinokwanisika kurasikirwa kusvika makirogiramu gumi nemashanu, kukanganisa chimiro chako.

Kana iwe uri pane kudya kwemazuva anopfuura gumi, kuitira kudzivirira kukuvadza kunogona kuitika (kunyanya, kuvhiringidzika kwehomoni, kukanganisa kwekushanda kweiyo yemoyo system uye gastrointestinal turakiti), zvakafanira kusanganisira chero zviyo mudhayeti. Idya porridge kaviri pasvondo muhuwandu hunosvika mazana maviri g panguva imwe. Zvakare, akati wandei pasvondo, kuitira kudzivirira kunetseka kwakanyanya kwemafuta, muviri unofanirwa kubikwa nepasipuni yetireti kana mafuta emiriwo. Ingo usavavhenekera pakurapa kupisa. Nenzira, kana tichienzanisa neyekare, kudya-sarudzo Nha. 200, nekuda kwekuvapo kweprotein mune chikafu, inokutendera iwe kuenda kumitambo zvakanyanya kushingairira.

Vitamin Kudya Menyu

Muenzaniso wekudya kwesarudzo Nha. 1 yevhitamini dhayeti

Kudya kwemangwanani: apple uye pear saladi, yakashongedzwa zvishoma nema walnuts.

Snack: musanganiswa wemakungu akachekwa uye madomasi.

Kwekudya kwemasikati: muto wemuriwo nemakwenzi; wemagaka uye wemadomasi saradhi yakasanganiswa nembeu yesesame.

Manheru masikati tudyo: apuro yakabikwa nemaapurikoti akaomeswa zvidimbu uye chitsama chemazambiringa akaomeswa (kana nezvimwe michero yakaomeswa yaunoda).

Kudya kwemanheru: yemidziyo yezvirimwa (kunyanya isiri starchy mhando) uye akati wandei madiki kiwis.

Muenzaniso wekudya kwesarudzo Nha. 2 yevhitamini dhayeti

Kudya kwemangwanani: buckwheat yakabikwa mumvura (unogona kuwedzera zvishoma chero nzungu kwairi).

Snack: maapuro mashoma.

Kwekudya kwemasikati: saladhi, iyo inosanganisira chena makabichi uye magaka, chipunu chemafuta emiriwo uye ichangosvinwa muto wemonimu; 1-2 zvidimbu zvechingwa chakabikwa.

Manheru snack: peya uye girazi re rosehip muto.

Kudya kwemanheru: yakabikwa manhanga nemuchero wakaomeswa.

Muenzaniso wekudya kwesarudzo Nha. 3 yevhitamini dhayeti (vhitamini-protein nzira)

Kudya kwemangwanani: kottage chizi (100 g).

Snack: apuro.

Kwekudya kwemasikati: kusvika ku200 g yehuku yehuku yakabikwa.

Masikati snack: saladhi yemagaka uye tomato.

Kudya kwemanheru: mazai ehuku maviri, akabikwa kana kubikwa mune yakaoma skillet.

Kunonoka kudya kwemanheru: 3-4 plums.

Contraindications kune vhitamini chikafu

  • Hazvibviri kugara pavhitamini dhayeti panguva yepamuviri uye lactation, vachiri kuyaruka, vanhu vane chirwere chisingaperi muchikamu chakakomba.
  • Maitiro nhamba 3 (vhitamini uye mapuroteni) haifanire kushandiswa kana paine hosha yeitsvo uye yemudumbu.
  • Chero ipi vhezheni yevhitamini dhayeti yaunosarudza, zvinokurudzirwa kushanyira chiremba usati watevera uye kubvunza, uchiongorora hutano hwako zvakakwana.

Zvakanakira kudya kwevhitamini

  1. Kutaura nezve mabhenefiti evhitamini dhayeti mukusiyana kwakasiyana, zvakakosha kuti uzive zvinoonekwa zvekudzikira uremu. Semutemo, mhedzisiro iri pachena.
  2. Fractional uye inogutsa (kunyanya musarudzo yechitatu) chikafu chinopa chokwadi chekuti nzira yekuderedza uremu inoitika zvakanaka, pasina kunzwa nzara yakaoma.
  3. Zvigadzirwa zveSlimming zviripo. Kutenga kwavo hakuzorove bhajeti yako. Uye kana iwe uine yako gadheni kana zhizha cottage, izvi zvakangonaka. Zvechokwadi, munyaya iyi, hwaro hwekudya hunogona kugadzirwa nezvokudya, unhu hwahwo husingakonzeri kusava nechokwadi mukati mako.
  4. Zvakanakira izvo michero, michero uye miriwo zvinogutsa muviri munzira yevhitamini inofanirwa kutariswa zvakanyanya. Nekudaro, mitsva miriwo zvipo zvechisikigo (kunyanya magaka, bhero mhiripiri, kabichi remhando dzakasiyana-siyana) zvinotipfumisa nehuwandu hwakawanda hwevitamini C, inozivikanwa nemidziyo yayo yekusimudzira immune. Inowanikwawo muhuwandu mumastrawberries, grapefruits, strawberries, maranjisi, matema currants.
  5. Vanopa vhitamini K vanosanganisira madomasi, lettuce nesipinachi. Mavhitamini emapoka A, PP uye D anowanikwa muhuwandu hwakawanda mumakarotsi, kabichi (chena neholiflower) nemimwe michero nemiriwo.
  6. Ugere pakudya kwakadai, hapana chikonzero chekutora imwe kemikari vhitamin-mineral yakaoma. Zvakare, iwe unozokwanisa kupa iwo muviri nezvimwe zvinhu zvinonyanya kubatsira kupfuura nedhayeti yako yapfuura.

Kukanganisa kwekudya kwevhitamini

  • Kune vamwe vanhu, kusagadzikana kwevhitamini dhayeti kunogona kuve kurudziro yekudya zvakapatsanurwa, kwete munhu wese, hupenyu hwazvino mutinhimira unobvumidza iwe kuti utore kazhinji.
  • Kuchinjira kune yakakurudzirwa chirongwa chekudya kunogona kunetsa kune avo vakajaira kudya zvakawanda. Izvo hazvizove zviri nyore kuwana zvakakwana zvekudya muzvikamu zvidiki pakutanga.
  • Iko kunetseka kwekutevera iyo mirairo yevhitamini dhayeti kunogona kunzwika nezino rinotapira.
  • Kunyangwe paine huwandu hwakawanda hwezvakanakira, avo vanoda kushandura chimiro vachiri kufanira kuzvishongedza nemoyo murefu uye nesimba.

Kutangazve kudya kwevhitamini

Kuomerera kune chero ewavhitamini dhayeti sarudzo (kana iwe ukagara pairi kwemavhiki maviri) haina kukurudzirwa kwemwedzi miviri inotevera mushure mekuguma kwayo.

Kana izwi rezvikafu-chikafu rapfuura mazuva gumi nemana, zvirinani kumirira mwedzi mitatu usati watangazve dhizeti.

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