Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 700 Kcal.
Yogurt inoonekwa seimwe yemhando dzine hutano hwezvigadzirwa zvemukaka wakaviriswa. Vanhu vakawanda, vaduku nevakuru, vanomuda zvikuru. Kana iwe uri weboka revanoda yogurt uye uchida kushandura zvishoma chimiro chako, unogona kutendeukira kune imwe yesarudzo dzekudya uku.
Idzi sarudzo nhatu dzakakurumbira ndedzemazuva matatu, manomwe uye gumi zvichiteerana. Sarudzo yako inoenderana nekuti mangani makilo anonetsa aunoda kuti kwete. Kurema kwehuremu pakudya-nguva kunowanzo kubva pamakirogiramu maviri kusvika matanhatu.
Yogurt kudya kunodiwa
Kudya uku kwakagadzirwa naDr Zeik, chiremba wezvehutano kubva kuGerman. Izvi zvakaitika, sekureva, kunopfuura makore makumi manomwe apfuura. Pakutanga, yakaedzwa nevashanyi kune yakasarudzika sanatorium muSwitzerland, avo vakagutsikana kupfuura zvawanikwa. Gare gare, iyo yogati chikafu chakatanga kupararira pakati pevanhuwo zvavo uye chakabudirira kusvika panguva yedu.
Ukasarudza kuyedza kudya uku, usamhanyira kuchitoro che yogati. Ichokwadi kuti unofanirwa kusiya mhando dzakasiyana dzemichero yechigadzirwa ichi, nekuti ivo, sekutonga, vane shuga, inorambidzwa neiyi nzira. Uye zvimwe zvekuwedzera hazvigone kubatsira muviri kana. Sekupedzisira sarudzo, tenga isina chinhu yakaderera-mafuta kana yakaderera-mafuta chigadzirwa uye chenjera kuti usave neshuga mukuumbwa kwayo.
Asi nzira yakanakisa yekubuda mumamiriro ezvinhu ndeyekugadzira yoghuti iwe pachako. Heino resipi yake. Iwe uchada 1-3 malita emukaka wepasteurized (zvichienderana nehuwandu hwezvigadzirwa zvaunoda kugadzirira panguva) uye yakaoma yoghurt tsika (unogona kuitenga muma pharmacy akawanda). Dururira mukaka uyu mundiro ine sterilized, bika, inotonhorera kusvika ku40 degrees. Iye zvino funganisa mukaka mudiki neiyo yoghurt tsika uye uwedzere musanganiswa kune huwandu hukuru hwemvura.
Zvinokurudzirwa kupomha yogati yekuzvigadzira mumugadziri weiyo yogati kana mune thermos. Usati waisa iyo mvura mukati mayo, iyo thermos inofanira kudururwa nemvura irikufashaira uye kupukutwa zvakakwana. Wakavhara zvakasimba iyo yenguva pfupi yekugara yeiyo ramangwana yogati, iwe unofanirwa kuirega ichibika kwemaawa gumi nemaviri kusvika gumi nemana. Ziva kuti iyo yakareba iyo yogati inodhura, yakanyanya kuvava inozobuda. Iye zvino musanganiswa uyu unoda kutumirwa kufiriji kuti ugomira ipapo kwemaawa akati wandei uye uchikora.
Nenzira, rarama yogati inogona kudyiwa kwete chete panguva yekudya. Iwe unogona kugara uchinwa, uzadze ne oatmeal uye zvakasiyana-siyana saladi. Yogurt inoshanda seimwe yakanakisa imwe nzira kune yakakwirira-calorie uye kutaura chokwadi isina hutano mayonnaise. Zviedze! Mikana iripo, haungade kudzokera kune yakashata yaunofarira yemabiko mazhinji ezororo.
Kuti urunge yoghurt, kana uchizoisa miriwo yemuriwo kana nyama saladhi, dilure zvishoma neremoni muto kana soy muto. Kazhinji, pane zvakawanda zvingasarudzwa zvekushandiswa kwayo. Shandisa fungidziro yako.
Iye zvino isu tinokurudzira kutaura zvakadzama zvakananga nezvemhando yeyoghuti yekudya. Muchidimbu chemazuva matatu vhezheni, unofanirwa kudya anosvika 500 g yeyoghurt nemaapuro emhando ipi neipi (3 yega yega) zuva nezuva. Iko kune zvakare yakapfava subspecies yakafanana-yenguva pfupi-pfupi yoghurt uremu nzira. Chinhu chayo ndechokuti mangwanani yoghuti inofanira kusanganiswa nemichero, panguva yekudya kwemasikati - nemishonga yenyama, uye manheru - nemiriwo, michero kana cottage cheese.
Zvakakosha kurega munyu panguva yekurasikirwa. Uye kubva kune zvinwiwa, kuwedzera kune yogurt, iwe unofanirwa kupa zvaunofarira kune unsweetened green tea, yakachena mvura. Dzimwe nguva unogona kutenga kapu yekofi, asiwo pasina zvimwe zvinowedzera.
Kudya kwenguva yakareba yoghurt kunotora vhiki imwe. Kudya kwemazuva ese kunogona kusanganisira anosvika 500 g yeyogati, 400 g yemichero isiri-starchy nemiriwo, 150 g yenyama yakaonda kana hove / hove, 2 magirazi ejusi achangosvinwa muto, mahebhu, girini nemashizha emakwenzi uye decoctions. Kudya kwekupedzisira kunokurudzirwa maawa 3-4 usati warara.
Chikafu chakareba kwazvo-chinomhanya ndeye 10-zuva rekugadzirisa kosi. Paunenge uchinyora menyu yako, tora unotevera mutemo sehwaro. Zuva rega rega iwe unogona kudya 500 g yeiyo yogati, maapuro uye akasiyana macitrus michero (kusvika ku 300 g), mashoma emabriji, akati wandei asiri-starchy miriwo, ingangoita 100 g yenyama nyama, hove kana hove. Zvinotenderwa kusiyanisa chikafu pamwe nemagirazi akati wandei echangobva kutsvinwa muto wemichero (kunze kwemuzambiringa).
Rangarira kuti iwe unofanirwa kusiya chero musiyano wezvakadya yogati zvakanyatsonaka uye nekuyera, zvishoma nezvishoma uchiwedzera chikafu chakarambidzwa uye usingawedzere iwo macalorie zviri pamusoro pe1400-1500 macalorie. Zvikasadaro, iwe uri panjodzi yekudzorera mamwe mapaundi nechimbadzo.
Kudya kweyoghurt kwemazuva matatu (sarudzo 3)
chitsamba… Menyu iri pazasi inodzokororwa zuva nezuva. Iva nechokwadi chokuti huwandu hwezvigadzirwa zvemukaka wakaoma zvinodyiwa pazuva hazvipfuuri 500 g inokurudzirwa. Kana iyi nzira iri nyore kushivirira nemuviri, uye iwe unoda kugadzirisa chimiro chako zvishoma uye kuderedza huwandu, inobvumirwa kuwedzera kusvika kumazuva mashanu, asi kwete zvakare.
: kushumirwa kwe yogati.
chisvusvuro
: Apple.
dhinha
: kushumirwa kwe yogati.
Manheru masikati
: Apple.
dhinha
: kushumirwa kwe yogati.
Kunonoka Kwemanheru
: Apple.
Kudya kweyoghurt kwemazuva matatu (sarudzo 3)
chitsamba… Pamusoro pezvekudya zvinotsanangurwa pazasi, shandisa 150 g ye yogati yechisikigo nekudya kumwe nekumwe.
Day 1
Breakfast breakfast
: 1 apuro yepakati kusvika ku150 ml yejusi yakasvinwa kubva pamuchero mutsva kana mukombe weiyo isina girini tii.
dhinha
: 100 g nyama yakaonda, yakabikwa pasina kuwedzera mafuta chikamu chiduku chemiriwo saladhi (yakanakisisa yezvose tomato-cucumber, yakasaswa nemononi); girasi repomegranate juice, iyo inokurudzirwa kuderedzwa nemvura.
Manheru masikati
: saladhi kubva kune yako yaunofarira michero, ingo usashandise ine starchy.
dhinha
: Kudyiwa kwemiriwo isina-starchy 200 ml yakasvinwa muto weorenji.
Day 2
Breakfast breakfast
: 1 guru orange; green tea.
dhinha
: 100 g yenyama, yakabikwa kana yakabikwa; 200 ml isina kukosheswa (pamwe nekuwedzerwa kwemvura) mutamba wedamba.
Manheru masikati
: apple uye green tea.
dhinha
: cheka kabichi nyowani uye kusasa muto wemonimu; kunwa 200 ml yemuto weorenji.
Day 3
Breakfast breakfast
: chishoma chemabriji ako aunofarira uye anosvika makumi mashanu g epistasios kana mamwe marimu.
dhinha
: 100 g yenyama yakabikwa kana yakabikwa uye kabichi saladhi.
Manheru masikati
: 2 kiwi uye green tea.
dhinha
: pasi-fat cottage cheese (100 g) neapuro imwe.
: chero muchero uye green tii kana mishonga yemushonga.
Snack
: 150 g ye yogati, kwaunogona kuwedzera tsanga kana muchero wakaomeswa; muriwo kana michero inorema kusvika ku100 g.
dhinha
: mwenje miriwo puree muto (kana svutugadzike) pamwe nemuriwo kana muchero saradhi, yakarungwa neyoga yogati.
Manheru masikati
: girazi remvura ichangosvinwa kubva pamuchero waunofarira.
dhinha
: hove kana nyama kusvika ku150 g, yakabikwa isina kuwedzerwa mafuta; yemiriwo saladhi; mashoma mashupuni eyogati (unogona kuishandisa iwe pachako, unogona kurongedza saradhi).
: 150 g yogati, iyo inogona kuzadzwa neanosvika makumi maviri emichero yaunofarira michero yakaomeswa; 20 ml muto wemuchero usina kutapira.
dhinha
: 100 g yenyama yakabikwa; saladhi yemadomasi, magaka, hanyanisi, miriwo; 100 ml yem yoghurt uye yakaenzana muto wesarudzo yako.
Manheru masikati
: yemuriwo saladhi yakapfeka ne yogati.
dhinha
: 100 ml ye yogurt uye muto mutsva; stewed cabbage nehanyanisi, makarotsi nematomatisi.
Contraindications kune iyo yogati chikafu
Kudya uku hakuna zvinopesana kune vanhu vane hutano.
- Nekungwarira uye chete mushure mekutaurirana nachiremba, vakadzi vane pamuviri uye vanoyamwisa, vachiri kuyaruka uye vanorwara vanogona kugara pachikafu ichi.
- Kurasikirwa nehuremu payoghurt kunorambidzwa kune vanhu vane kusashivirira kwega kune ichi chigadzirwa chemukaka chakaviriswa kana zvimwe zvigadzirwa zvekubatsira zvinoshandiswa mumhando dzakasiyana dzekudya.
Kubatsirwa kwekudya kwe yogati
Kudya uku kune zvakwakanakira zvakasiyana.
- Kutanga, chiyero chechidyo, kana tikataura nezve sarudzo dzevhiki nevhiki uye dzemazuva gumi.
- Zvakakoshawo kuziva kuti chikafu ichi hachina kunaka. Mushure mezvose, zvinosanganisira miriwo, michero, michero uye zvimwe zvinonaka uye zvine hutano zvigadzirwa. Iwe haungatombo cherechedza kuti uri pakudya, uye nemafungiro akanaka, unogona kushandura chimiro chako chinonaka uye chine hutano.
- Hazvigoneki kuti uchafanirwa kutarisana nekunzwa nzara yakaoma, kunyangwe kana ukasarudza wega shanduro yakaoma yekutanga yekuchinja yogati. Yogati, kunyangwe mune zvidiki, inopfekedza dumbu, zvichibatsira kukurumidza kugutsa huropi kuti unzwe kuguta uye kugadzira kudya kunonaka sezvinobvira.
- Zvave zvichiratidzwa nesainzi kuti kunwiwa kwe200 g yeiyo yogati yechisimba pazuva kunogona kuwedzera zvakanyanya immune system. Izvo zvinhu zvinowanikwa mu yogati zvinoshanda sevabatsiri padumbu remudumbu. Ivo vanodzora basa rayo chairo uye vanobatsira kugadzirisa patsva nekukurumidza mushure mekurwara nezvirwere zvinotapukira zvemarudzi akasiyana siyana.
- Yogati zvakare ine maitiro akanaka kwazvo pamatumbo microflora, ichive chakasimba prophylactic mumiriri kurwisa fungal zvirwere.
- Uye kuvapo kwe calcium, potasium uye magnesium mukugadzirwa kwe yogurt kunobatsira pakudzivirira caries, osteoporosis uye kudzivirira kuitika kweBP.
- Isu tinoonawo kuti kushandiswa kweiyo yogati kunosimudzira kutora kwakanaka kwezvimwe zvinhu zvinouya nechikafu. Iyo lactic acid irimo zvinoshamisira inobvisa calcium inobatsira kubva mumukaka watinonwa, uye inoita zvese zvinogoneka kuve nechokwadi chekuti muviri unowana mukana wakanyanya kubva mairi.
- Yogati inoderedzawo cholesterol yakaipa mumuviri wedu.
Zvakanaka, uchiri kukahadzika kuti yogati ine mvumo yekugara zvachose mukudya kwako?
Kukanganisa kwekudya kwe yogati
- Izvo zvakashata zvekudya kunosanganisira iyo yakasarudzika chishuwo chayo chevamwe vanhu vanonyanya kuda kurasikirwa nehuremu. Hazvina kuoma kuita izvi pairi. Kuenderera mberi nesarudzo dzekudya kwenguva yakareba kupfuura yakatarwa nguva, unogona kurasikirwa nemapaundi akawanda, asi izvi zvakazara nekundikana kwemetabolism uye nekurova kukuru kumuviri. Panyaya iyi, nhamba huru yemakirogiramu akarasika angangodzoka. Naizvozvo, haina kusimbiswa kuti ipfuure iyo yakatarwa nguva yekudya.
- Kune kunetseka kwekudya kweiyo yogati, vazhinji vane ruzivo rwekudzikira uremu vanoreva kuti iwe unofanirwa kuzvibikira chigadzirwa ichi pachako kana kutsvaga chaiyo analogue yemhando yepamusoro. Izvi zvinogona kutora nguva uye dzimwe nguva zvinokanganisa chishuwo chekushandura nenzira iyi.
- Kana iwe kare waidya zvakanyanya kwazvo, iwe ungangove uchiri kunzwa nzara pazuva rekutanga kana maviri pane chikafu. Asi ipapo, sezvakacherechedzwa neavo vanorasikirwa nehuremu, iwe unobatanidzwa. Ukazvitsungirira pakutanga, zvese zvinofamba zvakanaka.
Kuitazve kudya yogati
Izvo hazvikurudzirwe kudzokorora vhiki nevhiki kana gumi-mazuva vhezheni yechikafu ichi mumwedzi unotevera. Asi imwe yemhando dzemazuva matatu eyogati kurasikirwa uremu kunogona kuitwa kanokwana kaviri pamwedzi, seimwe nzira yekutsanya mazuva, kuitira kuti urege kuwana huremu hwakawandisa (hongu, kuomerera pakudya zvine mwero nguva yasara) .