Kudya kwemuchato, masvondo mana, -4 kg

Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.

Ivhareji yezuva nezuva koriori zvemukati ndeye 830 Kcal.

Zvinozivikanwa kuti vanhu vazhinji, kunyanya vanoita bonde, vanotadza ne "kubata" kushungurudzika, izvo zvinowanzo kuratidzwa nekuwedzera kweanoverengeka (kana akatonyanya) makirogiramu asina basa. Isu tinodya zvakare zvakawandisa kana isu tichifadzwa pamberi pechiitiko chakakosha zvakadai semuchato. Kana iwe zvakare "wakadya" mativi ako kana dzimwe nzvimbo dzedambudziko, iwe uchave unofarira kudzidza nezve chikafu chemuchato.

Zvinodiwa zvekudya kwemuchato

Izvo hazvisi zvakafanira kutevedzera zvakanyatsorongedzwa kudya kana huremu mamiriro husina kutsoropodza, uye kuchine nguva yakawanda yasara kusvika zuva rakakosha kwazvo muhupenyu hwako. Iwe unogona kungoita zvimwe zvirinyore kugadzirisa kuchikafu uye nekuita nekudzikisa huremu, sezvavanotaura, neropa shoma. Iyi inotevera mitemo yehutano inogona kuwanikwa zvakare pasi pezita chikafu chisina kujeka… Zvinokurudzirwa kuita zvinotevera.

  • Dzivisa zvigadzirwa zvine hupfu chena uye shuga mune chero chimiro. Zviri nani kudzima chido chako chezvinotapira nemichero inotapira uye michero yakaomeswa. Kana iwe uchida chaizvo chigadzirwa chinorambidzwa, chidye kwemangwanani. Saka mukana wekuti macalorie achachengetwa ari mudura mushoma.
  • Inwa mvura yakakwana (kusvika pamalita maviri pazuva). Iyi tsika inobatsira kudzivisa tudyo tusingadiwe (mushure mezvose, muviri wedu unowanzoona nyota senge kunzwa kwenzara), uye zvakare ichave nemhedzisiro pane iyo chitarisiko, iyo isingashanduki kuve nani nekushomeka.
  • Iwe unogona kudya chinenge zvese, uchisiya zviri pachena zvine mafuta uye zvakakwirira-zvine macalorie chikafu uye kwete kunyanyisa kudya. Kudya kwemazuva ese kunofanirwa kuve kungangoita 4-5, idya muzvikamu zvidiki. Tarisa pane emwaka miriwo, mahebhu, michero nemabriji, hove dzakaonda nenyama, uye mukaka une mafuta mashoma uye mukaka wakasviba.
  • Idya zvakawanda zvezvigadzirwa nekubika kana kubika. Usamufadza nemafuta nemafuta. Zvokudya izvo zvinogona kudyiwa zvakabikwa, uye zvinopedza.
  • Kana zvinonhuwira zvisina kupesana newe, gadzirira ndiro kubva, semuenzaniso, Indian kana Chinese chikafu, icho chakapfuma mune izvi zvinowedzera. Zvinonhuwira zvinomhanyisa metabolism uye zvinobatsira iwe kurasikirwa nekukurumidza uremu
  • Usakanganwa nezve zviitiko zvemitambo, ita zvirinani kurovedza muviri mangwanani. Uye kana iwe uchikwanisa kurongedza muviri zvakarongeka mune yekurovedza muviri, zvinenge zvakanaka.

Kunamatira kuchikafu chisina kujeka, kana iwe ukachiwana nenzira zvine hungwaru, chinogona kuva chakareba kusvika iwe wasvika pahuremu hwaunoda.

Kana paine mwedzi kana kupfuura yasara pamberi pemuchato, unogona kushandisa nzira yekudzikisa uremu nemenyu yakatsanangurwa yakajeka inonzi "Kudya kwemuchato kwemwedzi“. Ichi chikafu chinorayira kudya 4 pazuva. Izvo zvinodikanwa kuti kudya kwemanheru kuitwe pasati papfuura maawa 18-19. Asi kana wanonoka kurara, iva nechisvusvuro pamberi pa20:00 pm. Nheyo yezvokudya mune iyi shanduro ye pre-muchato kudya nyama yakaonda nehove, mazai, yakaderera-mafuta kefir, michero nemiriwo. Zvakakosha kusiya shuga (kusanganisira muzvinwiwa) uye zvigadzirwa zveupfu chena. Mamwe mazano akadzama anopiwa pazasi mune menyu yekudya.

Kana iwe uchida kugadzirisa chimiro mumazuva mashoma pamberi pemuchato, ivo vanouya kuzonunura kudya kwakanyanya… Zvakakodzera kunamatira kwazviri kwete kupfuura mazuva 3-4 (marefu - mashanu). Uye zvakanakisa kupedzisa kudya mazuva mashoma mazuva asati apembererwa kuti uwane nguva yekudzoreredza chitarisiko chako. Chokwadi, nzira dzakasimba dzinowanzo bvisa simba, izvo zvinokanganisa zvisirizvo goko redu rekunze uye hupenyu hwedu.

Mhedzisiro yakanaka maererano nehuremu uye kushambidzika kwemuviri kunopa muto wekudya… Pano unongofanirwa kunwa matsva / michero miriwo. Iwe unogona kugadzira muto zvese kubva kune chimwe chipo chechisikigo uye kubva mukuvhenganiswa kwavo. Mitemo iri nyore. Anenge maawa maviri ega ega - kubva pakumuka (anenge kubva 8:00) uye kusvika 21:00 - inwa girazi remvura ine hutano. Zvinokurudzirwa kuramba zvimwe zvekudya nezvinwiwa (kunze kwemvura) panguva yekudyiwa kwemuto zvakanyanya. Sezvo mutemo, rimwe zuva rehunyanzvi hwakadai rinotora kirogiramu isingakoshi kubva mumuviri.

Iwe unogona zvakare kupedza akati wandei mazuva ekutsanya, semuenzaniso, pane yakaderera-mafuta kefir kana maapuro. Kuburitsa kwakadaro ndeimwe yemadhayeti anonyanya kushanda.

Buda muchikafu chemuchato nenzira kwayo, kunyanya kana ukarasa uremu uchishandisa nzira yakanyanyisa. Kana iwe wapedza maitiro ekudzora huremu nguva pfupi usati waroora, saka usatsamire pane zvine mafuta uye zvine mafuta ane macalorie pamhemberero pachayo. Dumbu rinogona kusapindura zvakanaka kune rakawandisa, saka chenjera!

Kudya kwemuchato menyu

Muenzaniso wekudya kwechikafu chisina kusimba chemuchato kwevhiki

Day 1

Kudya kwemangwanani: mupunga porridge (200 g) nepasipuni yetireti; apuro; Kofi yetii.

Snack: chibage chakazara (30 g); zai rakabikwa uye mutsva wemagaka.

Kwekudya kwemasikati: fillet yeaka yakabikwa (150-200 g); anosvika 200 g yesaladi, inosanganisira chena kabichi, magaka, pizi dzakasvibirira, mafuta mashoma emiriwo (ndoda maorivhi).

Masikati snack: 100 g ye curd (mafuta muzana - kusvika pa5) neapuro rakatemwa mariri; hove dzine ndimu.

Kudya kwemanheru: stewed miriwo (200 g); chidimbu chemazamu ehuku yakabikwa (anosvika 120 g).

Day 2

Kudya kwemangwanani: sangweji yakagadzirwa kubva muchimedu chechingwa che rye, yakazorwa nekakafuta-mafuta cottage chizi, uye chidimbu chechitete chechizi; bhanana; Kofi yetii.

Snack: kottage cheese (2 tbsp. L.), Iyo yakawedzera huchi chaihwo kana jam (1 tsp. L.).

Kwekudya kwemasikati: kapu yemuto mutete wekuku; saladhi yemagaka, tomato, Chinese kabichi uye karoti, yakasaswa nemonimu.

Manheru snack: apple uye kiwi saladi nekapu yeminti tii.

Kudya kwemanheru: huku yehuku, yakabikwa kana kubikwa (ingangoita 200 g) uye mashoma magaka.

Day 3

Kudya kwemangwanani: oatmeal yakabikwa mumvura (150 g) ine 1-2 tsp. huchi nebhanana rakatemwa; kofi Tea.

Snack: chitsama chemadnuts (anosvika 60 g); apuro; green tea ine slice yemonimu.

Kwekudya kwemasikati: 150-200 g yemupunga wakasviba uye 2-3 tbsp. l. yakabikwa miriwo.

Masikati snack: 150 g yakaderera-mafuta kottage chizi casserole, yogati isina kujeka, bhanana risinganzwisisike (iwe unogona zvakare kuwedzera semolina shoma kuti ugadzire kuomarara kwakasimba); kapu yetii.

Kudya kwemanheru: shrimp yakabikwa (200 g); wemagaka uye madomasi saladi.

Day 4

Kudya kwemangwanani: 150 g yeoatmeal (unogona kuibika mumukaka wakakora-mafuta) ne100 g yemarobheri kana mahabhurosi.

Snack: hafu girazi reyogati kusvika ku5% mafuta neuchi (1 tsp); kofi Tea.

Kwekudya kwemasikati: hake yakabikwa (200-250 g) uye 2-3 tbsp. l. sauerkraut kana nyowani kabichi.

Masikati snack: 200 g yemadomasi uye cucumber saladhi (unogona kuwedzera yakaderera-mafuta yakasviba kirimu kana yakasikwa yogati).

Kudya kwemanheru: huku zamu (200 g), yakabikwa ne20-30 g yeparmesan, uye mutsva wemagaka.

Day 5

Kudya kwemangwanani: mashed mbatatisi (220 g) nebhotoro (1 tsp); yakabikwa zai nemagaka.

Snack: Kiwi (2 svikiro) uye gull gulls.

Kwekudya kwemasikati: muto nehowa uye mupunga; chimedu chechingwa che rye nechidimbu chakatetepa chechizi chakaoma chine hushoma hwemafuta.

Masikati snack: kusvika ku150 g casserole, ine cottage chizi, mazambiringa akaomeswa uye asina mafuta-anovava kirimu (kana uchida, wedzera chibereko chidiki kana ma berries kwairi).

Kudya kwemanheru: yakabikwa pollock fillet (200 g) uye yegungwa (100 g).

Day 6

Kudya kwemangwanani: mazai akakwaswa, izvo zvinosanganisa zviri zviviri mazai ehuku uye mukaka mudiki; Kofi yetii.

Snack: bhanana-orenji saradhi.

Kwekudya kwemasikati: 200-250 g ye mbatatisi yakabikwa mukambani ye champignon; chimedu (chinenge 70 g) yehuku, yakabikwa isina mafuta.

Manheru masikati: 200 ml yekefir uye apuro.

Kudya kwemanheru: kubika musanganiswa wepasi-mafuta cottage cheese (150 g) neapuro muchoto (mwaka dhishi nesinamoni); green tea ine slice yemonimu.

Day 7

Kudya kwemangwanani: bhari porridge (150 g) ine 1 tsp. ruomba; tii.

Snack: musanganiswa webhanana uye kiwi.

Kwekudya kwemasikati: 100 g yeiyo yakabikwa huku yekucheka nemuriwo casserole (250 g)

Masikati snack: shrimp yakabikwa (150 g) ine muto wedomasi (250 ml).

Kudya kwemanheru: 2 madiki ehove keke; mupunga wakasviba wakabikwa (100 g); madomasi muto (200 ml) kana nyanya nyanya.

Kudya kwechikafu chemuchato kwemwedzi mumwe

Vhiki 1

Muvhuro

Kudya kwemangwanani: chimedu chechingwa che rye netiyi.

Kwekudya kwemasikati: nyama yemombe yakabikwa (70-100 g), zvishoma kudururwa neakaderera-mafuta muto wakasviba; Apple.

Snack: rye chingwa (kusvika 100 g) netii.

Kudya kwemanheru: 100 g yemombe yakabikwa; karoti yakakangwa uye apuro diki.

Chipiri

Kudya kwemangwanani: chingwa che rye (70 g) netii.

Kwekudya kwemasikati: 3-4 mbatatisi diki dzakabikwa; apuro kana peya.

Snack: tiyi ine maviri matete matete echingwa che rye.

Kudya kwemanheru: yakabikwa huku zai; girazi kefir uye girazi rechangobva kusvinwa muchero wemichero.

Chitatu

Kudya kwemangwanani: 100 g yemafuta mashoma chizi (kana kottage chizi) uye kapu yetii.

Kwekudya kwemasikati: anenge 70-80 g yemombe yakabikwa kana yakabikwa mukambani yematatata matatu akabikwa muyunifomu; girazi remuto wemichero.

Snack: 70 g yechizi ine tii.

Kudya kwemanheru: girazi kefir nemaapuro maviri madiki.

China

Kudya kwemangwanani: dema kana chingwa che rye (100 g) netii.

Kwekudya kwemasikati: nyama yemombe yakabikwa (kusvika ku80 g); matatu matapiri akabikwa uye apuro diki.

Snack: 100 g yechingwa nhema neiyi.

Kudya kwemanheru: yakabikwa huku zai; Apple; kefir (200-250 ml).

Chishanu

Kudya kwemangwanani: yakabikwa zai neiyi.

Kwekudya kwemasikati: 100 g yemombe yakabikwa ine mbatatisi dzakabikwa nhatu; girazi remuto wemichero.

Snack: 100 g yechingwa nhema neiyi.

Kudya kwemanheru: cucumber-tomato saladhi uye girazi rekefir.

Mugovera

Kudya kwemangwanani: 100 g yechingwa nhema neiyi.

Kudya kwemasikati: saradhi, zvinoumba zvinogadzira madomasi, magaka uye mafuta emiriwo (zvishoma)

Snack: bhanana nekefir (girazi).

Kudya kwemanheru: nyama yemombe yakabikwa (100 g); Apple; tii.

Svondo

Kudya kwemangwanani: yakabikwa huku yei neiyi.

Kwekudya kwemasikati: 100 g yemazamu ehuku yakabikwa; 3-4 mbatatisi muunifomu; muto wedomasi (250 ml).

Snack: chero muchero uye tii.

Kudya kwemanheru: cucumber uye tomato saladhi; 200 ml kefir.

Vhiki 2

Muvhuro

Kudya kwemangwanani: yakabikwa zai neiyi.

Kwekudya kwemasikati: matatu matapiri akabikwa; madomasi nemaapuro.

Snack: muchero wemichero (250 ml).

Kudya kwemanheru: saladhi, inosanganisira madomasi, magaka uye mamwe mafuta emiriwo; kefir (girazi).

Chipiri

Kudya kwemangwanani: kusvika ku100 g yechingwa nhema neiyi nemukaka.

Kwekudya kwemasikati: 3 mbatatisi yakabikwa; madomasi akati wandei; jisi yemichero (girazi).

Snack: 2 matete matete echingwa che rye negirazi rekefir.

Kudya kwemanheru: yakabikwa zai neiyi.

Chitatu

Kudya kwemangwanani: yakabikwa huku yei uye tii ine marimu ecemoni.

Kwekudya kwemasikati: hove yehove yakabikwa (inenge 100 g); mbatatisi mbiri dzakabikwa kana dzakabikwa; jisi yemichero (250 ml).

Snack: girazi kefir; chimedu chechingwa che rye.

Kudya kwemanheru: cucumber uye tomato saladhi; tii.

China

Kudya kwemangwanani: 70 g yechizi kana yakaderera-mafuta curd netii.

Kwekudya kwemasikati: hove, yakabikwa kana kubikwa (100 g); jisi yemichero (girazi).

Snack: 40 g yechingwa nhema negirazi kefir.

Kudya kwemanheru: 30 g yechizi yakaoma; zai; apuro.

Chishanu

Kudya kwemangwanani: inenge 70 g yechingwa che rye netii.

Kwekudya kwemasikati: kusvika ku100 g yemazamu ehuku yakabikwa; 2 mbatatisi yakabikwa; hafu yegirazi yemichero kana muto wemiriwo.

Snack: 50-70 g yeakaderera-mafuta chizi.

Kudya kwemanheru: cucumber uye tomato saladhi; girazi kefir.

Mugovera

Kudya kwemangwanani: 60 g yechingwa nhema nekefir (200 ml).

Kwekudya kwemasikati: 50 g yetizi; mbatatisi dzakabikwa; madomasi nemukombe wetii.

Snack: apuro uye girazi remuto wemichero.

Kudya kwemanheru: saradhi yemazai akabikwa uye magaka, yakarongedzwa nediki diki yekirimu yakasviba (muzviitiko zvakanyanya, yakaderera-mafuta mayonnaise); tii.

Svondo

Kudya kwemangwanani: 100 g yechingwa nhema kana che rye; chimedu chezasi-mafuta chizi; Kofi yetii.

Kwekudya kwemasikati: kabichi saladhi, isina kunyoroveswa nevhiniga.

Snack: 2 maapuro madiki.

Kudya kwemanheru: yakabikwa zai; 2 madomasi uye girazi kefir.

Vhiki 3

Muvhuro

Kudya kwemangwanani: kapu yetii nemukaka nechidimbu (50 g) chechizi.

Kudya kwemasikati: saradhi, izvo zvikamu zvinogadzira matapiri maviri, tomato, cucumber nemishonga; yakabikwa huku zamu (100 g) inogona zvakare kutumirwa kune saradhi kana kudyiwa zvakasiyana.

Snack: chimedu chechingwa chebhuruu nekefir (250 ml).

Kudya kwemanheru: 2-3 mbatatisi mumaunifomu avo kana kubikwa; zai rakabikwa; yakaderera-mafuta muto wakasviba (1 tsp); apuro netii.

Chipiri

Kudya kwemangwanani: yakaderera mafuta chizi (50 g) netii.

Kudya kwemasikati: mbatatisi mbiri mumaunifomu avo; bhinzi dzemumagaba (anenge 70 g); girazi remuchero kana muto wemiriwo.

Snack: 2 madiki maapuro ane girazi kefir.

Kudya kwemanheru: yakabikwa huku zai; girazi kefir.

Chitatu

Kudya kwemangwanani: chingwa che rye (100 g) nekapu yetii / kofi.

Kwekudya kwemasikati: bika mazai akachekwa kubva kumazai maviri, madomasi uye miriwo mugango rakaoma rekutsva; jisi yemichero (girazi).

Snack: 2 maapuro ane girazi kefir.

Kudya kwemanheru: bikai 100 g yehuku yehuku kana fry isina mafuta; tii.

China

Kudya kwemangwanani: tii nechidimbu (50 g) yechizi.

Kwekudya kwemasikati: saladhi (magaka, matomatisi, miriwo, chipunu chemafuta emuriwo) nematata matatu akabikwa.

Snack: 2 maapuro uye jisi yemichero (250 ml).

Kudya kwemanheru: ingangoita 150 g yekottage chizi ine yakaderera-mafuta yakasviba cream (1 tsp); kefir (200 ml).

Chishanu

Kudya kwemangwanani: tii / kofi nechingwa che rye (100 g).

Kwekudya kwemasikati: hove yakabikwa (100 g); saladhi (cucumber pamwe nemadomasi).

Snack: apuro ine girazi remuto wemichero.

Kudya kwemanheru: 50 giramu yechizi uye kefir (250 ml).

Mugovera

Kudya kwemangwanani: inenge 50 g ye rye kana chingwa nhema nekapu yemukaka tii.

Kwekudya kwemasikati: yakatemwa chena kabichi, yakasaswa nevhiniga.

Snack: 2 maapuro.

Kudya kwemanheru: zai rakaoma; 60-70 g yechizi; kefir (200 ml).

Svondo

Kudya kwemangwanani: chimedu chechingwa che rye; chimedu chechizi; kofi kana tii (unogona kuwedzera mukaka kunwa).

Kwekudya kwemasikati: 100 g yehove yakabikwa kana nyama yenyama; kapu yetii.

Snack: apple uye muchero muto (girazi).

Kudya kwemanheru: mazai akakwenywa (shandisa mazai maviri, 2 g yeakaonda ham nemimwe miriwo); girazi kefir.

Vhiki 4

Muvhuro

Kudya kwemangwanani: seagulls ine chimedu (100 g) yechingwa che rye.

Kwekudya kwemasikati: matatu matapiri akabikwa; kabichi yakatemwa (100 g).

Snack: apuro pamwe negirazi remuto chero wemichero.

Kudya kwemanheru: bhinzi dzemumagaba (50-60 g); chimedu che rye kana chingwa nhema chine girazi remafuta mashoma kefir.

Chipiri

Kudya kwemangwanani: inenge 100 g yechingwa che rye netii.

Kwekudya kwemasikati: saradhi nekabichi uye 2-3 mbatatisi yakabikwa (unogona kuisasa nemafuta emuriwo mashoma).

Snack: kefir (250 ml).

Kudya kwemanheru: mazai maviri akabikwa; apuro uye girazi remuto wemichero.

Chitatu

Kudya kwemangwanani: inenge 70 g yechingwa chezviyo negirazi remukaka.

Kwekudya kwemasikati: 100 g yehove dzakabikwa; isina-starchy yemuriwo saladhi nemishonga.

Snack: apuro uye girazi remuto wemichero.

Kudya kwemanheru: zai rakadzika pamwe nepasipuni yemafuta mashoma emukrimu (kana mayonnaise); kefir (200-250 ml).

China

Kudya kwemangwanani: 50 g yechizi netii.

Kwekudya kwemasikati: 2 madomasi uye 100-120 g yechingwa che rye.

Snack: apuro; girazi remuto wemichero.

Kudya kwemanheru: inenge 70 g yemombe yakabikwa yakabikwa; 3-4 mbatata yakabikwa; kefir (200 ml).

Chishanu

Kudya kwemangwanani: yakabikwa huku yei neiyi kana kofi.

Kwekudya kwemasikati: mbatatisi mbiri dzakabikwa neicho chidiki chemukirimu wakasviba kana mayonesiise ehuwandu hwemafuta; saladhi ine magaka uye madomasi.

Snack: 2 maapuro uye girazi remuto wemichero.

Kudya kwemanheru: mazai akachekwa (mazai maviri, tomato uye miriwo).

Mugovera

Kudya kwemangwanani: 70 g yechingwa che rye negirazi remukaka.

Kwekudya kwemasikati: 2 tbsp. l. bhinzi dzakakangwa; saladhi yemagaka nematomatisi.

Snack: saradhi (cheka imwe apuro uye bhanana mu cubes); jisi yemichero (200 ml).

Kudya kwemanheru: 100 g yehove dzakaonda hove (sarudza: yakabikwa kana kubikwa) uye girazi kefir.

Svondo

Kudya kwemangwanani: mashoma ezviyo crisps uye tii.

Kwekudya kwemasikati: saradhi yemapatatisi maviri kana matatu akabikwa, akachekwa machena makabichi, chipunu chemafuta emuriwo.

Snack: girazi kefir.

Kudya kwemanheru: chidimbu chemazamu ehuku yakabikwa kana kubikwa (anosvika 120 g) nezai rimwe rakabikwa negirazi remuchero / jisi remuriwo

Muenzaniso wejusi remuchato wekudya wezuva rimwe

8:00 - kapu yeti green.

8:30 - apple nectar (200-250 ml), inogona kunge iine pulp.

10:00 - girazi remuto weorenji.

11:30 - girazi repineapple muto.

13:00 - mukaka wakakora kubva musanganiswa wemiriwo.

15:00 - karoti muto.

17:00 - girazi remuto weselery.

19:00 - girazi remuto wemazambiringa.

21:00 - girazi remuto wekaroti.

Contraindications yechikafu chemuchato

  • Chikafu chemuchato hachifanirwe kunongedzwa kuvakadzi vari pachinzvimbo nekuyamwisa, nezvirwere zvisingaperi zviripo uye hutachiona hutachiona
  • Iwe haufanire kugara pane muto wekudya nechirwere cheshuga.

Zvakanakira chikafu chemuchato

  1. Yenguva refu-yekudya yemuchato sarudzo ine akati wandei mabhenefiti. Ivo vanopa yakatsetseka uye inowirirana uremu nehuremu hushoma hungaitika kune njodzi dzehutano. Uyezve, sekutonga, mamiriro ehutano anotovandudza.
  2. Uyewo, chitarisiko chinoshandurwa kuti zvive nani (kunyanya ganda mamiriro).
  3. Kurera huremu kunoitika pasina kurwadziwa nenzara, uye zvakasiyana siyana zvekudya zvakakura kwazvo.
  4. Kana isu tikataura nezvechikafu chemusi wemuchato chakakurudzirwa kukurumidza kurasikirwa uremu, inovandudza metabolic maitiro uye inosimudzira kubviswa kwekubaya mumuviri nenzira yechisikigo.
  5. Zvakare, manyoro manyoro anowedzera simba, nekuda kweizvozvo, kunyangwe pasina chikafu chakasimba mukudya, chikafu ichi chinowanzo kurerutswa.

Kukanganisa kwekudya kwemuchato

  • Kucherechedzwa kwesarudzo dzenguva refu dzekudya kwemuchato kunoda kurairwa uye basa rinooneka pakudya tsika, zvisinei, uchafanirwa kumira nguva yakawanda yekudya.
  • Chikafu chemuto pachawo chinoshoropodzwa nevamwe vezvehutano nekuda kwekuti iwe unogona kutarisana nechirwere cheiyo inonzi "dumbu rine husimbe". Ipapo zvichamuomera kuti agadzire chikafu chakasimba.
  • Teerera kune ako manzwiro uye usapfuure yakakurudzirwa nguva yekudya. Zvirinani kutanga nezuva rekutsanya muto uye, zvichibva pamhedzisiro yacho, sarudza kana uchifanira kugara panzira yakadaro kwenguva refu.

Kuitisa zvekare chikafu chemuchato

Izvo zvinokurudzirwa kutendeukira kune refu-sarudzo sarudzo dzekudya kwemuchato zvakare zvirinani mushure memwedzi kuzorora, uye kune muto kwemazuva mashanu-nguva - masvondo 2-3 mushure mekutanga.

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