Iwe unoda kuwana kudya kunobudirira kwevhiki mbiri, izvo zvingakubvumira kuti usakurise kubvisa uremu hwakawandisa nekugadzirisa chiyero? Pane chikafu chinodhaka chinopikira kurasikirwa kusvika kusvika kune makirogiramu makumi maviri ekurema (kunyange, zvichida, chimiro chacho chinonyanya kuwedzererwa, kana kupa kuvanhu vanotambura nechikamu chakakomba chekurema, kureva, pamutengo we 60 kg iwe pachako hauzokwanisi kuora uremu makirogiramu 20). Ichi chikafu chakaoma, asi unogona kuzvienzanisa mumazuva mashoma.
Kudya zvakanyanya: zvinyorwa
Kunyatsopera vhiki mbiri dzichada kudya zvakakwana maererano nezvokudya zvinorongwa, kwete kuzvibvumira chero chinhu, kunze kwezvakanyorwa muiri.
Panguva imwechete iyo kudya kunofanira kugoverwa muna 4 kudya: mangwanani-ngwanani, masikati, masikati masikati uye kudya kwemanheru, iyo inofanira kutanga pashure gare 18.00.
Zvakakoshawo kunwa mvura yakakwana pazuva - kubva ku 1.5 kusvika kune 2 litita. Mukuwedzera kumvura, zvose zvinwiwa zvinorambidzwa, sei unwe mvura yakawanda kupfuura yakasikwa. Mugirazi maminitsi makumi matatu vasati vadya uye zuva rose.
Kudya zvakanyanya: menyu yezuva nezuva
Funga nezvekudya kwakakwana kwevhiki yekutanga. Iwe unogona kugovera idzi zvigadzirwa zvekugadza 4 paunonzwisisa.
- Muvhuro : 3-4 mazai kana mashanu mazamu akabatanidzwa ari muchoto.
- Chipiri : 100 gramu ye cottage cheese ane 10% mukamu wakasviba, girazi rekufir.
- Chitatu : 2 makapu kefir, maapuro 2, 4 makapu emuti wega wega wezvibereko, zviri nani kudarika zvishoma.
- Zvine : zvikamu zviviri zvakakwana zvezamu yakabikwa yakakangwa kana nyama yenyuchi, girazi rekufir.
- Chishanu : 2-3 maapuro kana mapeari.
- Mugovera : magirazi maviri eefriji kana mukaka uye 3 mbatata, akabikwa kana kubika.
- Svondo : magirazi maviri eKefir. Usakanganwa kunwa mvura yemvura, iyo yaunoda.
Izvo zvinotyisa here? Usashushikana, muviri unozoshandiswa kudya zvishomanana mumazuva 2-4. Saka, enda kumenyu yevhiki yechipiri yezvokudya zvakadzama.
- Muvhuro : chikamu chehando yemombe yakabikwa, yakaoma yakabikwa mazai, imwe yematata.
- Chipiri : maapuro maviri, saladi yemamato uye makomkete ane spoonful yemafuta emichero, chikamu chiduku chemombe yakabikwa, unsweetened chai.
- Chitatu : chikamu chiduku chemombe yakabikwa, zvidimbu zviviri zvechingwa chega, peji yemaperesi kana maapuro.
- Ichina : mazai akaoma akaomeswa, chikamu chiduku chechingwa chakabikwa, 5-6 mahwendefa echingwa chega, mabirasi maviri eefriji.
- Chishanu : magirasi maviri ekefir, mbatata matatu yakabikwa, maapuro 3-4.
- Mugovera : 2 makomikari, chikamu chemuti wakabikwa wakakangwa, 2 mazai anonyorera-akabikwa kana akaoma-akabikwa, tei.
- Svondo : 3-4 mbatata yakabikwa, 2 mapurosi, girasi ye yogurt.
Kudya kunokonzera kuedza kwakanyanya mumuviri, usati waishandisa kunokosha kubvunzurudza chiremba kunyanya mukubvunzurudza kwepachena paIndaneti.