Chikafu chena, mazuva manomwe, -7 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 510-980 Kcal.

Chikafu chichena chinopihwa zita rezvikafu zvirimo. Chikafu chinofarirwa nehunyanzvi uhu chakanyatsochena. Pane zvakawanda zvingasarudzwa zvekudya uku, kubva pakudya pane zvigadzirwa zveprotein chena uye kuguma nenzira yekuderedza uremu uchishandisa waini chena. Asi mutemo mumwe wakafanana kune dzose nzira dzakachena dzekushandura nhamba. Usaenderera mberi navo kweinopfuura vhiki imwe. Munguva ino, unogona kuoneka kushandura mafomu, uchikanda kusvika ku5 kilogiramu yehuremu hwakawandisa.

Chikafu chena chinodiwa

Izvi zvinotevera zvigadzirwa zvinogona kuverengerwa mukudya pane chena chikafu:

• mukaka uye mukaka wakasviba nemafuta asina huwandu unopfuura 4%: kottage chizi, yakagadzirirwa yogati, chizi, kefir, yakaviriswa mukaka wakabikwa, yogati, mukaka;
• zviyo: mupunga, oatmeal;
• mazai ehuku uye zvihuta;
• legume chikamu: chena bhinzi;
• chena kabichi uye Peking kabichi;
• hove uye huku dzembeu.

Zvigadzirwa izvi zvinogona kuperekedzwa nemichero uye michero isiri chena chete: maapuro, mabhanana, white currants, peaches, apricots. Iwe unogona zvakare kudya plums nemazambiringa, asi zviri nani kuishandisa mukudya kwako nenzira yemichero yakaomeswa. Izvo zvataurwa pamusoro apa michero uye berry zvigadzirwa zvinogonawo kuwedzerwa kune menyu semichero yakaoma. Zvese zvimwe zvigadzirwa ndizvo zvakaomesesa taboo.

Kune zvinwiwa, edza kugadzira iyo huru mvura yakachena. Tea, kofi inogona, kana ichidikanwa, zvibvumire iwe nguva nenguva, asi chete pasina shuga. Kana zvichinyanya kukuomera pasina zvihwitsi, zvibvumire kunwa nehupuni yeuchi pakutanga kwezuva, asi kwete zvakare. Zvimwe zvinwiwa zvinofanirwa kunwiwa chete kana zvapihwa mune chimwe chikafu. Zvinokurudzirwa kusiya zvachose munyu neshuga panguva yekudya, nekuti vanogona kudzora zvakanyanya nzira yekushandura chimiro.

Zvakakosha kudya kanokwana kana mashanu pazuva (zvinotsanangurwa zvakadzama pazasi mune yega yega menyu) panguva dzakaenzana nguva. Ronga chikafu nenzira yekuti yekupedzisira yezuva iri angangoita maawa 4-5 usati warara.

Imwezve kurudziro inobatsira yekutevera chikafu chena nekubudirira kukuru kunwa 100-150 ml yemvura isina mbichana patembiricha yemukati maminetsi gumi nemashanu vasati vadya. Uku kupusa kuri nyore kuchabatsira kukurumidza metabolism yako uye nekudzora huremu pachine nguva, kudzikisira njodzi yekuwana mamwe mapaundi mushure mekupedza kudya. Uye zvakare, nekuzadza dumbu rako zvishoma nemvura, iwe unowanzo kuve unogutsikana neinotevera kushandira.

Ehezve, chero ipi vhezheni yeiyo chena nzira yaunosarudza, usakanganwa nezve zvemitambo. Kunyangwe iyo 10-20 mineti yekuratidzira Workout (kana pasina nguva yemutoro wakakomba) ichaita mhedzisiro yekuderedza uremu kuti ibudirire uye muviri wako uve unokwezva.

Chikafu chena menyu

Muenzaniso wechena mukaka kudya chikafu

Muenzaniso White Rice Kudya Kudya

Breakfast breakfast: mupunga wakabikwa; chidimbu chidiki (kusvika ku100 g) yehuku yehuku, yakabikwa kana kubikwa.

Snack: girazi rekudya (mukaka, kurohwa nebhanana) kana, neimwe nzira, girazi remukaka uye muchero mudiki.

dhinha: mupunga wakabikwa; saladhi yechibage chakabikwa kana chakakangwa, matsva makarotsi nematomatisi.

dhinha: mupunga wakabikwa; peach diki uye apple saladi, iyo inogona kurungwa neakaderera-mafuta yogati kana kirimu.

chitsamba… Menyu yezuva nezuva inofanira kusanganisira huwandu hunosvika mazana mashanu emugaba wemupunga wakabikwa. Govera chikafu kuitira kuti mupunga uzhinji ushandiswe pakudya kwemangwanani uye masikati. Uye siya zvakati wandei pakudya kwemanheru, nekuti hapana nguva yakawanda yasara usati warara kunopisa macalorie. Aya maitiro achabatsira kuita kuti uremu huwedzere kuoneka.

Muenzaniso Chikafu Chichena Chikafu

Breakfast breakfast: huku yehuku uye isina chinhu saladhi yemiriwo isina-starchy (ese madhishi anofanirwa kuve anosvika 150 g imwe neimwe).

Snack: saradhi ye minced yakaderera-mafuta huku fillet (ingangoita zana g) uye apuro diki (iwe unogona kurongedza zvese izvi neyakagadzirwa-yakadzika-mafuta yogati).

dhinha: buckwheat kana mupunga porridge uye yakabikwa huku yehuku (yakakwira 150 g yedhishi rega rega).

Manheru masikati: zvidimbu zvidimbu zvekubikwa kana zvakabikwa huku yekucheka uye 100 g yekaroti uye mbatatisi puree.

dhinha: 50 g yehuku yakabikwa; girazi rehuku yehuku pamwe neayo mashoma ako aunofarira asiri starchy miriwo.

Muenzaniso wekudya kwekudya pawaini chena

Breakfast breakfast: 1 mbiriso yegorosi; yakaderera-mafuta chizi kana kottage chizi (kusvika 150 g); girazi rewaini chena.

dhinha: 3 zvidimbu kana yenguva dzose gorosi crisps; 200 g yechizi kana kottage chizi; girazi rewaini.

Manheru masikati: mashoma mashoma matete echizi.

dhinha: chimedu chechingwa chegorosi chakaomeswa; anenge 100 g yechizi pamwe negirazi rewaini zvakare.

chitsamba… Waini inonyanya kushandiswa kuoma, ine shuga shoma uye mashoma macalorie.

Muenzaniso White Bean Diet Kudya

Breakfast breakfast: Chidimbu cheyakaomarara (isina mafuta chizi iwe yaunowana) chidimbu chegorosi kana crisp; kusvika ku100 g yekefir, yogati, kottage chizi kana mukirimu wakasviba (pamaonero ako).

dhinha: yakabikwa bhinzi chena (anenge 100 g); iyo sauerkraut kana saradhi yemiriwo yakasvibira / yakabikwa / yakabikwa.

Manheru masikati: chero muchero unobvumidzwa kana chitsama chemabriji ako aunofarira.

dhinha: chena yakabikwa bhinzi muhuwandu hwe100 g; muriwo, howa kana huku yakaderera-mafuta muto usina mbatatisi.

Contraindications yeiyo chena chikafu

• The general contraindications yekuomerera kune chena kudya kunosanganisira: kusagadzikana kwekudya kune chero zvigadzirwa zvinopihwa pairi; nguva yepamuviri uye lactation; hudiki; kuvapo kwezvirwere zvisingaperi panguva yekuwedzera.
• Ehezve, iwe unofanirwa kutarisisa kuti ndeipi chaiyo vhezheni yekudya chena iwe yauchagara pairi. Semuenzaniso, kana mukaka wakaviriswa uye zvigadzirwa zvemukaka zvakabatanidzwa, kudya kwakadaro hakugone kushandiswa nevanhu vane maronda emudumbu, gastritis nezvimwe zvirwere zvemudumbu.
• Nechirwere cheitsvo, haugone kurasikirwa nehuremu pane inoenderana nenyama chena. Ive neshuwa, paunenge uchisarudza nzira yako yechena uremu, funga nezve humwe hunhu hwemuviri wako uye, chokwadika, kuravira zvaunofarira.

Kunaka kwechikafu chena

Chikafu chena chine akati wandei mabhenefiti asingarambiki.

1. Izvi zvinosanganisira, kunyanya, iyo iyo inoshanda chaizvo. Kana iwe uine chimwe chinhu chekurasa, mafuru asingafadzi anonyatso kukasira kusiya (kana zvirinani kuderera).
2. Pamazhinji machena machena, pane inofadza bhonasi muchimiro chekumisikidza kugaya, kuvandudza kwemukati microflora, uye kumhanyisa kwemetabolism.
3. Zvakare, muviri unoshambidzwa nehupfu, chepfu uye nezvimwe zvinosvibisa zvinogona kukuvadza.
4. Chikafu chena (kunyanya mapuroteni) chinobatsira kusimbisa mapfupa uye mhasuru. Naizvozvo, kurovedza muviri kuri nyore, uye kazhinji munhu anonzwa zvirinani.
5. Iyo isina mubvunzo mukana weiyi nzira yekudzora uremu kusavapo kwenzara mune dzakawanda sarudzo. Kudya kunowanzoitika uye kwakasiyana-siyana, zvichiita kuti zvisatombobvira kusununguka.
6. Kunyangwe panguva yekudya chena, mamiriro eganda anovandudza. Iwe unozoona kuti ganda rinotsvedzerera uye rakatsetseka.

Kukanganisa kwekudya

Izvo zvisingabatsiri zvechikafu chichena zvinosanganisira chokwadi chekuti oversaturation ne calcium, iyo inoungana muzvigadzirwa zveprotein, inogona kutungamira mukuiswa kwehupfu.

Iko kuvapo kushoma kwemafuta kunogona kukanganisa muviri. Kuti urege kuwedzera njodzi dzekukuvadza mumuviri, usaenderere mberi nechero chena nzira dzekudya kwenguva yakareba kupfuura yakatarwa nguva, kunyangwe zviite sei uye nekureruka uremu pairi. Mushure mezvose, mafuta ane hutano anongodiwa kuti muviri ushande zvakajairika.

Kudzokorora chikafu chena

Sezvo nzira dziri pamusoro dzekushandura iyo nhamba yakatendeka, dzinogona kudzokororwa, kana zvichidikanwa, mushure memasvondo 3-4. Asi zvirinani kudzosera waini chena chikafu, sezvo ichiri yakanyanyisa. Inokurudzirwa kusarudza yakasarudzika nzira yekushandura mafomu.