Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 880 Kcal.
Mhedziso yevaFrench vanoita zvekudya zvinovaka muviri kuti vanhu vazhinji vanowana mafuta pakupera kwevhiki kunotsigirwa nevezvehutano vedu. Chokwadi, pamazuva ekubva kubasa, tinoshandisa nguva yakawanda mukicheni - pekugara kwemarudzi ese emiyedzo yechikafu. Uye isu saka tinoda kudya nekumwa chimwe chinhu chinonaka uye chinowanzo kukuvadza uye chakakwira macalorie semubairo wevhiki rinoshanda.
Kudya kwemavhiki kuchatibatsira kusarudza hunhu hwakanaka hwekudya uye chikafu chakakodzera cheMugovera neSvondo menyu (kana mamwe mazuva evhiki panowira vhiki yako).
Kwevhiki kupera kwekudya zvinodiwa
Nekudaro, iyo yemazuva ese macalorie zvemukati mevhiki dhayeti haifanire kupfuurisa 1300 masimba emagetsi. Ehe, unogona kudzikisa kusvika mazana 800-1200 macalorie. Asi nyanzvi dzezvehutano hadzikurudzire kudzikisa chikumbaridzo chesimba rekushandisa pazasi, zvikasadaro unogona kusangana nekuderera kwemetabolism, nzara nemamwe matambudziko. Iwe unogona kutevera chikafu ichi sekureba sezvaunoda, kana iwe uchinzwa zvakanaka. Semutemo, matatu kusvika mana ekudya kupera kwevhiki anokwana kutaura zvakanaka kune mashoma mapaundi asina basa.
Iwe unogona kunyora menyu yevhiki pachako, zvichibva pane zvaunofarira pakusarudza chikafu, kana kushandisa sarudzo dzemenyu pazasi. Chinhu chikuru ndechekuti usapfuure zvakaratidzwa zvemakori. Kana iwe uchifunga kuti iwe unogona kudya akati wandei machokoreti kana kutonwa bhodhoro rewaini yeiyo yakatarwa koriori yekudyiwa, izvi zvakanyanyisa zvisizvo. Saka iwe unomhanyisa njodzi yekuzvigadzirira matambudziko nemuviri. Kudya kwacho kunofanirwa kusanganisira mukaka wakakora-mafuta uye mukaka wakasviba, nyama isina mafuta, hove, zviyo, mazai, miriwo, michero, michero. Inokurudzirwa kudya kashanu pazuva, uye usakanganwa kunwa mvura yakakwana.
Hazvidikanwi kusabvisa zvachose zvigadzirwa zveupfu, asi pakusarudza chingwa, mira pane imwe yakabikwa kubva muupfu hwehupfu. Tsiva shuga nehuchi hwepanyama, chidimbu chechokoti yakasviba.
Kunyangwe pakupera kwevhiki, edza kupa kanokwana maminetsi makumi maviri kumitambo. Uye kana iwe uchikwanisa kunyatso shanda mujimu, zvakangonaka.
Ehe, kudya kwevhiki kunoshanda kana usinga shungurudze zvine mafuta uye zvine shuga pane dzimwe nguva. Dzidza kugara uchidzora zvikamu zvechikafu chako uye nekoriori yayo zvemukati. Usa "bata" mukati memazuva evhiki ekudya pakupera kwevhiki, zvikasadaro haungorasike uremu chete, asi kunyangwe uremu.
Kwevhiki Kwekudya Chikafu Menyu
Sarudzo 1
Mugovera
Kudya kwemangwanani: mbiriso yechingwa yakakora; tomato; 20 g yechizi yakaoma ine hushoma mafuta zvemukati; tii ine mukaka wakaderera-mafuta uye huchi.
Kudya kwemangwanani kwechipiri: orenji kana bhanana diki.
Kwekudya kwemasikati: 2-3 tbsp. l. Buckwheat porridge; mbiya yemuriwo puree muto usina kukangwa; 100-120 g yemombe yakabikwa yakabikwa.
Manheru masikati snack: 70-80 g yekottage chizi uye 50 g yekoliflower yakanyoroveswa; tii / kofi nemukaka.
Kudya kwemanheru: 4-5 tbsp. l. mupunga; 100 g yehove (kubika pasina mafuta); tii nemukaka.
Svondo
Kudya kwemangwanani: chikamu chidiki cheoatmeal nemazambiringa akaomeswa; orenji; tii ine 1 tsp. uchi.
Kudya kwemangwanani kwechipiri: zai rakaomeswa; chimedu cheguvhu kana chingwa chezviyo chakazara; 200 ml yemukaka.
Kwekudya kwemasikati: kapu yemuto muto; chidimbu chemazamu ehuku yakabikwa kana kubikwa anorema anenge 100 g; tii.
Manheru masikati: 200 ml yeiyo isina yogati kana yakaderera-mafuta kefir.
Kudya kwemanheru: chikamu chemiriwo yakanyoroveswa (zvinokurudzirwa kuisa bhero mhiripiri, kolifulawa, asiparagasi, broccoli mundiro); imwe huku yezai omelet yakabikwa mugango rakaoma; nyama yakasindama kana nyama (50 g); mishonga yemakwenzi kana tii.
Sarudzo 2
Mugovera
Kudya kwemangwanani: 200 g yemupunga uye manhanga porridge; chimedu chechingwa chemhangura; girazi remukaka.
Kudya kwemangwanani kwechipiri: saradhi yemakarotsi uye mimwe miriwo yakasvibira.
Kwekudya kwemasikati: mukombe wenyama yemombe inovengwa; mapuniki maviri eporridge yebhakkwheat; 40 g yetizi ine mafuta mashoma; chimedu chechingwa chakakora; kiwi netii.
Masikati snack: 100 g yemabriji.
Kudya kwemanheru: 100 g yehuku yefillet yakabikwa ne20-30 g yehizi cheese; bhachi mbatatisi; nyanya; chimedu chechingwa chakazara; tii nemukaka.
Svondo
Kudya kwemangwanani: omelet yemazai maviri ehuku uye tomato; tii ine ndimu uye 1 tsp. uchi.
Kudya kwemangwanani kwechipiri: saradhi nemaapuro, peya uye mashoma mazambiringa, akarungwa neakaderera-koriori yogati.
Kwekudya kwemasikati: 200 g yehove dzakabikwa; 2 yakabikwa kana yakabikwa mbatatisi; saladhi yehafu yekotapeya uye hanyanisi, yakarungwa nemadonhwe mashoma emafuta emiriwo.
Manheru snack: inosvika mazana maviri emabhuruki ane steamed.
Kudya kwemanheru: 200 g yebhakkwheat; huku zamu, yakabikwa isina mafuta (100 g); chimedu chechingwa chemhangura; 50 g yenyuchi dzakabikwa; tii ine 1 tsp. uchi.
Sarudzo 3
Mugovera
Kudya kwemangwanani: cereal kana granola isina shuga (25 g), yakarungwa zvishoma nemukaka wakasviba; bhanana; tii.
Kudya kwemangwanani kwechipiri: apuro uye tii (nemukaka).
Kwekudya kwemasikati: kapu yemuto wehuku uye nyama yakabikwa yehuku (100 g); kabichi yakagurwa yakasanganiswa nemafuta emiriwo; chingwa chezviyo chose; girazi chero muchero kana muto wemuriwo.
Manheru snack: girazi reyogati.
Kudya kwemanheru: 100 g yehuku yefillet yakabikwa pasi pezvimedu zvakasiyana zveinanazi; 100 g dzakarukwa bhinzi chena kana tsvuku; miriwo isiri-starchy saladhi, isina kurungwa nemadonhwe mashoma emafuta emiriwo uye muto wemonimu; chingwa chingwa peya; tii.
Svondo
Kudya kwemangwanani: sangweji yakagadzirwa kubva muchimedu chechingwa chezviyo chakazara uye maringi etomatisi; 20 g yechizi yakaoma; tii ine huchi.
Kudya kwemangwanani kwechipiri: magaka maviri; 50 g yakaderera-mafuta kottage chizi; hafu yegirazi remuto wekaroti.
Kwekudya kwemasikati: mbiya yemuriwo puree muto; 100 g yakabikwa shrimp; 2 mbatatisi yakabikwa kana yakabikwa; chimedu chechingwa chemhangura; Tea ine ndimu.
Kudya kwemasikati: hafu yemuzambiringa; chinanaini kana chinanaini chakakangwa (2-3 zvidimbu).
Kudya kwemanheru: omelet (pakubika tinoshandisa mazai maviri ehuku, 50 g yenyama yakaonda, 20-30 g yemapizi nezviyo); girazi re yogati yechisikigo.
Contraindications yekudya kwevhiki
Kunze kwekunge paine zvimwe zvekurudziro zvekurapa nezvikonzero zvekurapa, kudya kwevhiki kwevhiki hakurambidzwe kune chero munhu.
Zvakanakira kudya kwevhiki
- Kupwanya chikafu kunobatsira kudzivirira nzara yakaoma.
- Kudya kwacho kwakaringana, muviri une zvakakwana zvezvinhu zvese zvakakosha pakuita kwaro kushanda. Kana iwe ukanyora menyu zvakanaka, unogona kudya chikafu chinonaka uye chakasiyana, kudzivirira matambudziko ekugaya, kumhanyisa metabolism uye kubvisa mari yakawandisa.
- Iko hakuna ndiro dzakaomarara pamenyu dzinoda nguva yakawanda nemari yekugadzirira.
- Nekutevera iyo mirairo yekudya kwevhiki, iwe unovandudza tsika yakanaka yekudya zvine hutano pane mamwe mazuva.
- Iyi nzira inokutendera iwe kurasikirwa chero chero huwandu hwemakirogiramu. Izvo zvakare zvakanaka kwazvo kuti kurasikirwa kwehuremu kunoitika panguva inotsvedzerera, ndiko kurasikirwa uku kwekurema kunotsigirwa navanachiremba nevezvehutano.
Kukanganisa kwekudya kwevhiki
- Izvo chete zvinonetsa mukutevera chikafu ndechekuti iko pakupera kwesvondo uko kwakasiyana mhemberero uye zviitiko zvine mhemberero dzakawanda kazhinji zvinowira kunze. Pavari, miedzo yechikafu inogona kukunda kuda kwako, uye zvichave zvinonetsa kuverenga kukosha kwesimba kwechikafu. Ehezve, kana izvi zvikaitika kamwe kana kaviri, uye iwe ukazviranga iwe nekuda kweizvi nekuburitsa unotevera, saka hapana chinotyisa chichaitika.
- Asi kana kugara patafura pakupera kwevhiki ikava nzira yehupenyu, saka haugone kukwanisa kukodzera mune yekudya koriori yekudyiwa.
Kudzorerazve
Kudya kwevhiki kwevhiki kunogona kuve mutemo wezvekudya chero nguva. Teerera kumutumbi wako uye uteedzere zvinangwa zvako!