Kudya kwakanakisisa: kuongororwa nemigumisiro. Kudya kwakanakisisa munyika

Kudya kwakanakisisa ndeyekuti kwenguva pfupi inoderedza huwandu hwakawanda hwe kilogiramu, asi pasina kuipa kune utano. Hautendi here kuti izvi zvinoitika? Hazvina maturo! Mushure mokuongorora ruzivo rwese rune ruzivo uye kuverenga yakawandisa yakawanda yemhinduro, nyanzvi dzakagumisa kuti kudya kwakanakisisa kunogona kunyatsonzi chirungu.

Zvakaitika sei?

Mushure mekunge kwenguva yakareba uye kuedza kwakakwana uye kutsvakurudza nevanyanzvi veBritish, kudya kwakanakisisa munyika kwakaratidzwa, tichifungisisa zvose zvakakanganisa nekukanganisa kweimwe nzira dzekurasikirwa. Inofanira kunge yakanyatsotaurwa kuti pakutanga vekudya vaisakanganiswa nezvekubudirira kweiyo nzira, asi pfungwa yacho yakakurumidza kusimbiswa mukuita, uye chikafu cheChirungu chakava chimwe chezvakakurumbira munyika. Nenzira, imwe nhamba yakakwana yechiremba inokurudzira kushandisa chikafu ichi kudzorera muviri mushure mechirwere. Kana iri kururamiswa kwechimiro, kudya kwakanakisisa kunobatsira kukurumidza kushaya kurasikirwa kwezvidzidzo zvishoma zvingakuvara kune utano.

Main principles

Kuti anzwisise izvo zvakataurwa nezvekudya zvakafanirwa nekududzirwa kwakadai, zvose zvaro zvinyorwa zvinofanira kuonekwa. Izvi zvinosanganisira:

1. Kusiyana kwezvinhu zvakagadzirwa (fiber - mapuroteni). Muchiitiko ichi, mazuva anofanirwa kuchinja maererano nemutemo 2 pashure pe2.

2. Nyatsocherechedza zvokudya zvakaderera.

3. Idya 4 kudya kwezuva, asi mune zvikamu zviduku.

4. Usashandisa shuga. Zvakanakisisa kuti uite panzvimbo iyo uchi.

5. Kugara patafura kunotevera chete panguva yakatarwa, uye naizvozvo haigoni kuronga chero kudya.

Pakati pezvimwe zvinhu, kudya kwakanakisisa kwakavakirwa pamitemo inotevera:

• Kushaiwa kwemafuta kunodya kunofanira kubhadharwa nemari yako yekuchengetedza;
• Cellulose inowedzera kukurumidza uye inovandudza basa rekudya gumbo;
• Kudya kunofanirwa kupedzisira kusati kwapera mazuva makumi maviri, iyo iwe unogona kurasikirwa kusvika ma8 kilogram yehuwandu hwekurema.

Power Mode

Sezvambotaurwa, kudya kwakanakisisa munyika kunoda kunyatsoteerera kudya. Mushure mezvose, nenzira iyi unogona kuderedza uremu usingabhadhari utano hwako pachako. Nokudaro, zuva rega roga rinofanira kudya panguva imwechete, iyo:

• Sezvo akamuka, iri pa800, 9-00 kana 10-00 (zvichienderana nemamiriro ezvinhu);
• Pakusvika 13-00 (masikati);
• Pa16-00 (masikati masikati);
• Pa19-00 (kudya kwemanheru).

Zvichipiwa awa maawa, nyanzvi dzakave dzakarongedzwa zvakanakisisa uye zvinokurumidza kudya, dzakanyora mharidzo yakazara. Unogona kuzviona pasi apa.

Sample menu yekutsvaga uye yakakosha kushaya kurasikirwa

Pamusoro, takataura nezvekuti kudya kwechiChirungu kunobva pachirevo chekudya zvakasiyana. Nokudaro, kwemazuva maviri unofanira kudya zvakanyanya mapuroteni, mazuva maviri-carbohydrate, nezvimwe. Asi havasi vose vanoziva chaizvo izvo zvokudya zvipi zveizvi kana iyo. Panyaya iyi, tinokuratidza kuti iwe unotora nhanho-nhanho-menyu yezvokudya zvakanakisisa uye zvinobudirira.

Zuva rokutanga uye rechipiri

Tanga chikafu chinofanira kuva nekudzikinura mazuva. Zvokudya panguva ino zvinofanira kunge zvakagadzirirwa chete kefir kana mukaka. Zvisinei, kudya kwemanheru uye mabiko zvinobvumirwa kwete kungomwa girazi remukaka, asiwo kudya chiduku chiduku chechingwa chine mutsvuku. Kana kuri kwemasikati uye kudya kwemanheru, zviri nani kuita chete nekaka kana kefir.

Zuva rechitatu nechina

Mazuva ano mapuroteni. Ngatitaurei mharidzo yavo yakajeka:

1. Kwekudya chamangwanani, unofanira kuzviita kofi nemukaka, asi pasina kuwedzera kwehuga. Mukuwedzera, inobvumirwa kudya dessert spoon yehotela uye chero huchi.
2. Kwekudya kwemasikati, kudya kwakanakisisa kunorayira kubika nyama kana hove yemucheka muwandu wekombe duku. Mukuwedzera, iwe unogona kudya chimedu (anenge 200 g) yevheiri yakabikwa kana pollock. Sechikamu chemukati iyo inobvumirwa kushandisa mbeu yebhinzi, peasiti yegorosi, 150 gramu ye saladi kubva mumiriwo yakasvibirira uye zviduku zviviri zveshuga. Uyewo unogona kunwa chimwe chezviyo zvinotevera: green tea, waini yakaoma, herbal tea kana mineral water.
3. Kwemaawa masikati mashawi ekudya kwakanakisisa, kuongororwa pamusoro pezvakanaka chete, zvinokubvumira kuti unakidzwe chete girazi remukaka wakaderera-mafuta kana mukombe wei ne dessert spoon yehizha uchi.
4. Kwekudya kwemanheru, unogona kudya chimwe chezvinhu zvinotevera: mazai maviri enyama, akaomeswa zvakaoma, 50 gm kwete mafuta, nyama kana hove, pamwe negirazi ye yogurt kana slice yechingwa chine mutsvuku.

Zuva rechishanu nerechitanhatu

Aya maawa makumi maviri masvondo nemichero. Ngationgororei mharidzo yavo yakajeka:

1. Chikudya chamangwanani chinofanira kunge chine maerman maviri chete kana maapuro.
2. Kwemasikati, unofanirwa kugadzirira ndiro yezvokudya zvemiriwo, izvo zvisingafaniri kusanganisira mbatata. Mukuwedzera, iwe unofanirwa kudya saridha yemiriwo (somuenzaniso, vinaigrette) uye tsanga yechingwa chitsvuku. Dessert inobvumirwa kuita mousse nekuwedzerwa kwezvibereko.
3. Masikati unogona kuva nechingwa nechine michero, kunze kwemazambiringa nemaabhanana.
4. Kwekudya kwemasikati, iwe unofanirwa kuita saradi yemiriwo, uyewo unodya dessert spoon youchi uye unwe mukombe weti yega.

Zvadaro, unofanirwa kudzoka kune wokutanga kudzikinura zuva uye kudzokorora kubhururuka kwose zvakare. Kana zvakakunakira kuti uzviise mumukaka uye yogurt, iwe unogona kubva pakarepo uchienda kune chirongwa chepuroteni kana yemiriwo. Chigumisiro kubva pane izvi chichaita sechisina kuchinja.

Ngationei mhinduro

Zvichida mubvunzo wekudya kwakanakisisa kunogona kufungwa sekuvharwa. Iyi nzira yekudya kunovaka muviri inokubvumira kurasikirwa nemakirogiramu makumi matanhatu ehuwandu hunorema kudarika mwedzi. Inofanira kunge ichinyanya kutaurwa kuti mharidzo yakarongeka inongodaro. Panyaya iyi, inogona kuchinjwa pamusoro wayo. Somuenzaniso, panzvimbo yemiriwo nemichero, inobvumirwa kushandisa porridges dzakadaro pamvura, se buckwheat, oatmeal kana pyshenka. Saka iwe unopesana nekudya kwako, uye zvichava nyore kwazvo kwauri kutevera kudya.

Sezvaunoziva, nzira iyi yekurasikirwa inoshandiswa nenhamba huru yevakadzi vemazuva ano. Uye, zvakakodzera kuziva, ivo vanofara chaizvo, nokuti vanogona kukurumidza kubvisa mafuta anodarika pamuviri, chiuno nemativi. Asi kugadzirisa mugumisiro mushure mekudya uku, iwe unofanirwa kuchinja mararamiro ako uye munguva yemberi. Mukuwedzera, iwe unofanirwa kushandisa kakawanda kana kungotungamirira mararamiro anoshanda.