Purotini kudya kwemazuva gumi nemana inzira yakanaka yekurasikirwa nekitiki 7-8 panguva imwechete, uye usazviisa mumhando zhinji yemishonga. Tinokupai mabiko akanaka, akaenzana asingagone kukuvadza muviri, sezvo chikafu hachibvumi cellulose nemimwe michina inoita kuti kudya kunobatsire uye kwakabatana. Izvo zvinoratidzwa mapeti eprotini yezvokudya kwemazuva gumi nemasere kutambanudza zvakajeka - mazuva akasiyana mune imwe nzira.
Kusarudza 1
- Kumbodya: hafu yekapu kottage cheese 1.8%.
- Zvokudya zvekudya zvechipiri: 2 mazai akaomeswa, tei.
- Mabiko: broccoli cream soup.
- Sjoka: hafu yekapu yegeji isina mafuta.
- Kudya: inowanikwa chikamu chehuku yehuku yekuku.
Chokusarudza 2
- Chikudya chamangwanani: omelet ma 2 mazai.
- Chipiri chekudya chamangwanani: saladi yePeking kabichi ne soy sauce.
- Kudya: okroshka, steam hove.
- Snack: hafu yekapu ye1% kefir.
- Kudya: kushandiswa kwemashizha emiriwo uye nyuchi yakakangwa.
Nzira 3
- Chirafu:
- Chipiri chekudya chamangwanani: 1 egg yakabikwa.
- Zvokudya zvemasikati: imwe yakasungirirwa nemiriwo pepper.
- Masikati mashomanana: kabichi saladi.
- Kudya: chikamu chemombe yakabikwa muchoto.
Chokusarudza 4
- Kumbodhi: oatmeal pamusoro pemvura.
- Chikamu chekudya chamangwanani: chimedu chehove yakabikwa, cucumber.
- Zvokudya zvemasikati: kushandiswa kwemuriwo yemiriwo (kubika pasina mbatata).
- Masikati mashomanana: mushonga mushonga wemuriwo nehutu.
- Kudya: shrimp kana squid ane jira rakagadzirwa
weikoni nyuchi.
Sarudzo 5
- Chidya chamangwanani: tei pamwe nezvidimbu zvechizi.
- Zvokudya zvechipiri: 1 mazambiringa.
- Kudya: nzeve kubva kuhove tsvuku.
- Snack: girasi ye yogurt isina kunyorerwa.
- Kudya: chikamu cheturuki ne broccoli.
Pane imwe sarudzo - chibereko uye mapuroteni kudya kwemazuva 14. Izvo zvakakosha kune vanoda vanoda, asi nekuda kweshuga yakakura yezvibereko muzvibereko, haikwanisi kupera simba. Mumazuva mashomanana okutanga, kudya kunogona kunzwa kuneta - kunwa mvura yakawanda (1.5 - 2 malita pazuva), uye ichapfuura.