Tinoziva nzira dzakawanda dzekurasikirwa, izvo zvinovakirwa pamitemo yakasiyana, yakatarwa panguva dzakasiyana, zvine zvavanoita uye zvakadai. Zvokudya, zvakavezwa mumazuva, zvinobvumira vose vanoda kufambisa mazano pane menyu pasina zvinetso uye kuderedza uremu.
Tinopa kuparadza imwe kudya kunorema kurasikirwa nemazuva, kuverengwa kwevhiki. Muzuva rokutanga, muviri unochenesa, uye zvishoma nezvishoma wakawedzera michina, iyo inokubvumira kuti uwane zvinodiwa caloric kudya. Mune mharidzo yakaratidzwa chikamu chacho 200 g.
Kudya nemazuva evhiki
Zuva # 1
Mangwanani: 125 gramu yemashizha ehodhi (kupfeka - yogurt), imwe yebhandi yebhandi nereti.
Mabiko: 65 g cottage cheese 0%, 125 g michero saladhi uye michina yebhandi yebhuruti nehutu.
Snack: 1 tbsp. kefir, 155 gmg of cottage cheese uye maapuro maviri.
Kudya: 60 gramu ye oatmeal kubva mumiriwo uye tee isina kunyorerwa.
Zuva # 2
Mambakwedza: bhuchi yegorosi nereti uye kofi nemukaka 0%.
Mabiko: hafu yemapatata muyunifomu nereti uye 155 gramu yemashizha yemiriwo.
Snack: tei nemukaka wakaderera-mafuta uye uchi hudiki.
Kudya: chikamu chechicken cutlets, chikafu, uye chikamu chezvimedu zvemichero, uyewo compote.
Zuva # 3
Mambakwedza: bran toast uye kofi.
Mambakwedza: muto wezvirimwa.
Snack: maviri karoti.
Kudya: 155 gramu yehairi uye saladi kubva mumiriwo, kushumira kweBrussels kunomera uye 1 tbsp. tomato jisi.
Zuva # 4
Mambakwedza: sapazuva nhamba 1.
Zvokudya zvemasikati: chikamu che saladi kubva pamakucheka uye anyanisi, mazai maviri uye 1 tbsp. tomato jisi.
Snack: chai nekamukira-mafuta uye 50 g ye crackers.
Kudya: 255 gramu yemiriwo saladhi nemiriwo.
Zuva # 5
Mambakwedza: sezvinoitwa zuva nhamba 3.
Mabiko: hafu yemapatata muyunifomu nehotela uye saladi yemiriwo.
Snack: madiki emiti nemichero yakaomeswa .
Kudya: 150 gramu ye porridge nemiriwo.
Zuva # 6
Mangwanani: 100 g makaroti uye 50 gm-fat-fat cheese.
Zvokudya zvemasikati: 400 g ye fillet yakabikwa, 100 g yekatori yakabikwa uye 150 g yemashizha yemiriwo.
Snack: pear.
Kudya: chikamu chemiti yakakangwa uye 50 g ezvitsva zvepakake.
Zuva # 7
Mambakwedza: sezuva zuva nhamba 2.
Kudya: sezuva pazuva nhamba 2.
Snack: 60 g yezvibereko zvakaomeswa.
Kudya: 100 g wehana yakagadzirwa nekiki uye chikamu chehove dzine simba.
Nheyo huru yekudya kwemazuva ndeyekuchengetedza menyu uye kwete kutama mazuva pakati peumwe.