Zvokudya zvisingabatsiri kuderedza uremu: zvisarudzo, michina. A Simple Diet

Pano pane maonero okuti kurasikirwa kwemazivi kunokwanisika bedzi nezvinhu zvinodhura uye zvekare. Asi izvi hazvisi izvo. Zvokudya, zvisingabatsiri uye zvakajeka, hazvirevi nhema. Iko kune zvigadzirwa zvinodhura zvinobatsira kubvisa uremu hunorema nekuchengeta bhajeti.

Kunyengera kwekudya kwakakodzera

Zvinhu zvakakosha zvikamu zvekurasikirwa kwemazivi ndezvokudya zvakakodzera, kurovedza muviri uye kurara zvakanaka. Pasina ivo, hazvizokwanisi kuderedza uremu. Muzvokudya zvinofanira kusanganisira soups, zviyo, zvibereko zvitsva uye zvakaomeswa, miriwo yakasvibirira uye yakabikwa, nutsva, nyama uye mishonga yekura. Zvokudya hazvifaniri kuve zvisina kunaka, asi munhu anofanira kuramba achifara. Nokuda kwezvakanaka zviri nani kutora zvokudya zvakaenzana zvisati zviri kuvakwa pazvinyorwa.

Saka, kudya kunoratidzika kunogona kusanganisira nyama, nyama yehupenyu, hove, hove, maruva akasiyana-siyana, michero, miriwo, chingwa chisina kuviriswa, herbal teas, mashizha ezvisikwa uye smoothies. Nehupenyu hunoshingaira, chikafu chinofanirwa kubhadharwa nezvinhu nyore nyore kudya - kefir, bhanana uye chocolate yakashata.

Mitemo iri nyore yekubatana

1. Tevera purogiramu . Kuti udye iyo inofanirwa panguva imwe chete, mavitamini acho akabatanidzwa uye pakanga pane zvakanaka metabolism. Chikudya chamangwanani chiri nani kusvika 9 am, masikati - kusvika mazuva maviri, uye kudya - pasina nguva inopfuura 7 dzemasikati.

2. Tora zvokudya zvakanaka. Manzwiro ekuti satiety anouya mushure memaminitsi makumi maviri, saka zvinokurudzirwa kuti uende kubva patafura uine nzara, uye kwete kutevshimsya kurasa. Zvokudya zvinofanira kunyatsochekwa uye kwete kukurumidza kuitira kuti zvokudya zvirege kupinda mudumbu muzvidimbu zvakakura.

3. Usatora maswiti, makiki kana keke. Kudya kunodhura kunorema kurasikirwa kwakadaro hakuiti. Zviri nani kuvatsiva nemaapuro kana michero yakaomeswa, mumamiriro ezvinhu akaipisisa-chiduku cheshokoti chakaipa.

Pasina mubvunzo, zvakakoshawo kutora sekutonga kufamba, mabhasikoro, mabheji ekuputika, kutamba, kutamba uye kurara kwamaawa manomwe.

Zvinodhura Mitengo

Kunyatsoenzanisa kuenzanisa kudya uye kurasa maguru asina kunaka kuchabatsira:

• Miti nemichero. Sarudza chete nzvimbo yakanakisisa yemunharaunda uye yemwaka, nokuti inenge ichitenga. Somuenzaniso, awa maapuro, mabhanana, maarangi, kabichi, karoti, beet, zucchini. Iyo inobatsira zvikuru kuita mitsetse yechando munguva yehukato uye compotes;

• Zviyo. Zvakanaka, zviri nani kushandisa kwete izvo zvakatengwa, asi izvo zviri mumunda. Strawberries, cherries, raspberries, blueberries, plums dzinobatsira uye zvakachengetwa zvakakwana mufiriji;

• Chicken. Inonyatsotora nzvimbo inodhura turkey. Izvo chaizvo zvinodya uye inotengeswa kwose kwose. Nekoko, chero kudya kunodhura uye kunobudirira;

• Nzombe. Mune dzimwe nzvimbo iyo inodhura kupfuura yenguruve, iyo inewo mafuta akawanda;

• Hove. Inobatsira zvikuru kune utano. Zvinodhura zvinodhura hake, bhuruu bhenu, cod, mackerel, capelin uye pollock. Ndizvo chete zvavanoda kubika chete kune vaviri;

• Shrimp. Zviri nani kutenga muhombodo, nokuti yakakodzwa inodhura;

• Walnuts. Nzira huru kune dzimwe nyika dzisingasviki kune dzimwe nyika;

• Muesli. Yakagadzirwa nemaoko ake kubva kune oat uye michero, haigamuchiri seinodhura seyakagadzirwa.

Pane chii chisingafaniri kuchengetedza?

Zvechokwadi, kudya kwezvinhu zvinodhura kunowedzera kuedza. Asi pane dzimwe nguva haufaniri kurega mari.

• Brown rice. Iyo inodhura, asiwo inobatsira zvikuru kudarika nguva.
• Olive mafuta. Uyewo huchaunza hupfumi hwakawanda uye mashoma emakori.
• Cheese. Mune menyu yezvokudya, chigadzirwa ichi chinenge chiri chikafu uye chinoshandiswa zvikuru kwazvo. Asi kana iwe ukatenga chaizvo chezi, ipapo chete chikamu chiduku chemari inodhura, nokuti mbeu dzinodhura dzakaderera.

Deredza uremu uye usapedza

Zvichida vasikana vose vanoziva kuti pakarepo unokwanisa kurasikirwa nehutano chete nenzara. Zvokudya zvakaderera kukurumidza kuora kurasikirwa kunwa. Inosanganisira kuramba uye kunwa imwe mvura mukati mezuva. Izvi zvinogona kuva mvura yakawanda, mineral water, tei, kofi, herbs kana kefir. Dumbu richagara richizara nemvura, saka hakufaniri kuva nekunzwa nzara. Zvisinei, havasi vasikana vazhinji vanotsungirira hurumende yakasimba, kunyange izvi zviri zvekugadzirisa. Muzviitiko zvakasiyana, mupunga, mbatata kana michero zvinowedzerwa mukudya kunwa.

Unyanzvi hwekudya

Nutritionists vanokurudzira kuti vasapera simba nekutsanya, uye vanamatira kune kudya kwakakwana. Izvi zvakasiyana-siyana zvekureruka kunokonzerwa kwemazuva gumi uye zvinosanganisira zviri nyore zviripo zvigadzirwa. Zvechokwadi, ivo vachafanirwa kubika, asi zvakaitwa zvese uye nokukurumidza.

Mazuva gumi ekudya zvakaderera kunorema kurasikirwa zvakanaka nekuti inogona kuchinjwa uye kuwedzera zvinodhaka kune zvaunofarira. Menyu inotevera:

• Kwekudya chamangwanani: egg yakabikwa, apuro, jisi uye chero chero ipi zvayo yemukaka (buckwheat, millet kana oats);
• Zvokudya zvemasikati: muto wehove kana nyama yakabikwa chingwa, saladi nemafuta emuorivhi uye herbal tea;
• Kwekudya kwemanheru: kubika mimwe miriwo, nyama ipi neipi yakabikwa, saladhi ine zvakawanda zvemavara.

Sezvokudya zvekudya: mushonga mutsva nemichero, jisi kana mafuta asina kuchena kefir.

Saka iwe unogona uye unoda kudya kwenguva refu, uye zviri nani - hupenyu hwako hwose. Muviri uchaonekwa wakaoma uye wakaoma, uye ganda richaona kutaridzika.

Tinorasikirwa nehutemi nezvokudya

Kunyange vanambuya vedu vaiziva kuti zviyo zvakakosha uye zvinobatsira kuti zvive zvishoma. Mitengo yakadzika uye inenge yakasununguka pane mari inochinja. Iwe unogona kutora zvachose chero kugadzira-oatmeal, gorosi, mupunga, muto kana buckwheat. Vanofanirwa kubikwa pamvura, pasina kuwedzera mafuta, munyu uye shuga, zvisinei kuti kudya kwakaderera kunenge kusina maturo.

Kunyatsobudirira buckwheat. Zviri nani kusabika, asi kungozadza nemvura. Hafu ye kilogiramu yezviyo inofanira kutora rimwe remvura yakatsva. Mumaawa mashomanana pariji ichagadzirira. Iyi mari yakakwana yezuva. Inofanira kugoverwa muzvikamu zvishanu kusvika kune zvitanhatu uye idya panguva inenge yakafanana. Nguva yekudya inogona kuva chero ipi zvayo, asi kwete mavhiki maviri. Menyu dzimwe nguva inogona kuchinjwa nemapurosi asina kunyorerwa kwemazuva emasikati uye yogashi yakagadzirwa kare asati avata.

Kefir - pledge of harmony

Chimwe chikafu chinodhura chinoderedza kurasikirwa kwevhiki. Iyo yakabva kune kefir, asi zvimwe zvekudya zvichabatanidzwawo muzvokudya. Zvakakosha kutevera mazano ekudya uye kwete kudarika chiyero chemashure kwemazuva manomwe, kana zvisina kudaro ichakuvadza muviri. Somugumisiro, iwe unogona kubvisa kusvika pamapirundi mashanu okuwedzera.

Zuva rimwe nerimwe, unofanira kunwa 1.5 litres e-low-fat kefir. Pamasvondo masikati zvimwe zvekudya zvinowanikwa muzvokudya.

Muvhuro: mbatata yakabikwa (hafu ye kilogiramu).

Chipiri: Kudya nyama yakabikwa (zana zana).

Chitatu: chifuva chekuku mbichi (zana zana).

China: Ihove yakabikwa (zana zana).

Chishanu: zvibereko (hafu ye kirogiramu).

Mugovera neSvondo: chete kefir.

Banana Milk Cocktail

Imwe yezvokudya zvinodhura, zvinodhura zvinosanganisira kushandiswa kwemukaka nemabhanana. Inotarirwa chete kwemazuva mashanu, iyo yaunokwanisa kuzviunza iwe muhumiro. Zvokudya, zvechokwadi, hazvisi zvakasiyana, asi zvine utano. Usapedza nguva nesimba pakubika.

Zuva rimwe nerimwe kwemazuva mashanu, unoda kudya mabhanana matanhatu ari pakati-siyana uye kunwa magirazi matatu emukaka (pasi-mafuta kana asina mafuta akawanda). Sezvavanotaura, zvishoma uye zvitsamwa.

Actor mode

Ichi chikafu chiri nyore, asi chinoda kuita zvakawanda. Icho chinopedza mazuva masere, kwete uye kwete. Kana iwe uchitevera mazano ose, iwe unogona kurasikirwa kusvika pamadhora gumi ekuwedzera.

Mazuva matatu okutanga: kunwa kefir (asina mafuta) mune chero chiyero.

Kubvira pa4 kusvika ku6: chicken chete fillet yakabikwa isina munyu. Inogonawo kuva isina kukwana.

Kubvira pazuva rechinomwe kusvikira pazuva rechitanhatu: rimwe chete maapulo asina kunyorera uye juice kubva kwavari.

Ichi chikafu hachina mari, chinoshanda, asi chakaoma. Inogona kuchinjwa nechisarudzo chakanyanya chichakubvumira kuti urasike kusvika mairi kilogiramu. Pano iwe unogonawo kudya zvisingagumi, asi chete nemishonga yakakurudzirwa.

Zuva rokutanga. Yakabikwa mupunga uye tomato juice (kana chero tei).

Zuva rechipiri. Kefir uye cottage cheese yemafuta akawandisa.

Zuva rechitatu. Boiled chicken fillet (pasina munyu) uye gorosi chai.

Zuva rechina. Cheese yakanaka uye yakakwirira yewaini tsvuku.

Zviri nani kutanga ichi chikafu kubva musi weChitatu kana Chishanu, kuitira kuti zuva rokupedzisira rive zuva rakabuda. Izvi zvinopiwa kuti iwe uzorore musi weMugovera neSvondo.

Kununura zuva

Vanachiremba uye vekudya zvinorayira vanokurudzira kamwe kamwe pavhiki kuita zuva rokutsanya. Izvi zvinobatsira zvikuru, kunyange kana pasina chido chekurasikirwa nehutemi. Vamwe vasikana nhasi vanonwa mvura chete, asi iyi ndiyo nzira isina kunaka yekurasikirwa. Zvakakosha kuti muzvokudya apo kubudisa chiyero chemakhahydrates iri kusvika kuwanhu hwezuva nezuva. Inenge zana zana. Kudyidzana kwakadaro kusina kutora kunogona kutarisa seizvi.

Kwekudya chamangwanani: tsama shomanana yemaknuts uye girazi remukaka wakakavadza kunwa.

Kwemasikati: mukaka wakabikwa wehuku (anenge mazana maviri magamu), unogona kuwedzera spoonful ye sweet and sour jam.

Nechingwa: mazambiringa maviri uye maapuro matatu makuru.

Kwekudya kwemanheru: unogona kudya chero miriwo mitsva.

Usati wasvika pakubhedha: mazai maviri akabikwa.

Kana iwe uchipinda mutemo wezuva rokutsanya kamwechete pavhiki, saka kudya kunogona kusingadiwi. Idya zvakanaka, enda kune zvemitambo uye uve slim!