Vazhinji vezvokudya zvinovaka muviri vanokurudzira kutanga nzira yekurasikirwa nezvibereko. Vanhu vashoma havadi michero , uye nhamba yakawanda yevithamini uye fiber inopa manzwiro akanaka uye kunakisisa kudya.
Kunyanya kudya pazvibereko, nokuti vazhinji vasikana ndezvakagadzirwa nehuga mavari. Ndizvo chaizvo: apo muviri wedu unotambudzika nekushayikwa kweprotini, tinoparadzanisa uye nemapakatwa nekuda kwekushaiwa masukese. Zvibereko zvichabatsirawo pano: kubva pane zvaunodzivirirwa chaizvo, zvinobva pakusakwana kweshuga.
Mukuwedzera, kudya kunorema kurasikirwa pazvibereko kunokubvumira kuti uwane mhinduro inokurumidza. Mamwe mazuva matatu pakudya kwemono kana mishonga yakakanganiswa michero ichajekesa zvakajeka mufananidzo wako.
Zvibereko panguva yekudya zvinobatsira kugadzirisa matambudziko akawanda:
- kubvisa kuwedzera kwakanyanya uye kuderedza cellulite;
- Kuvandudza kwemavara uye mafungiro;
- kushaya kwechimiro chakaoma ganda uye bvudzi bvudzi, nokuti michero inowedzera vitaminized;
- iwe unogona kudya michero chero nguva ipi zvayo masikati kana usiku;
- haafaniri kupedza nguva yekubika.
Mitemo yezvokudya
Tinokupa iwe zvakasiyana-siyana zvezvibereko zvekudya zvemuzivikanwa mukuru wekuAmerica TV - Joan Lunden. Izvi zvinoreva kurasikirwa kwemazivi kwemazuva matatu.
Heano michero yaunogona kudya neyekudya kweLunden:
- melon;
- strawberry;
- orange;
- kiwi fruit;
- plums;
- mazambiringa;
- chinanai;
- peach;
- watermelon;
- banana;
- maoriki.
Sample diet diet menu
Zuva 1:
- kudya kwemangwanani - 75 magamu e yogurt uye ½ melon;
- chikafu - saladhi yewaini yakabikwa, kiwi, oranges ane yoghurt;
- masikati masikati - 2 plums;
- chikafu - chikamu chekafu yakabikwa chikafu, saladi yemiriwo ine juimu, ½ mazambiringa.
Zuva 2:
- chikafu chamangwanani - michero uye zviyo (pamwe 200 g);
- chikafu - chinanazi (3 mativi);
- masikati snack - 1 peach;
- Kudya - kubika turkey fillet, saladi, 1 machena.
Zuva 3:
- chikafu chamangwanani - watermelon (2 zvimedu) uye yogurt;
- masikati - banana-strawberry puree;
- manheru chai - majiroji;
- Kudya - kubikwa kunoputika uye kuBrussels kunomera.
Nekudya uku, unogona kurasikirwa kusvika 4 kg pavhiki.