"Kurasikirwa kwehuremu, kurovedza muviri uye kudya kunovaka muviri kurwisa chirwere cheshuga pamativi ose ," akadaro Osama Hamdi, MD, mutungamiri wezvehutano wekliniki yekunetseka pamuviri muBoston, yakabatana neHarvard Medical School. Dr. Hamdi akapa huchapupu hunogutsa hunoratidza kuti nyanzvi dzeHarvard School of Public Health dzakagumisa kuti mararamiro anoraramiro akanaka anokwanisa kudzivirira 90% emhosva dzechirwere cheshuga chechipiri. Chinhu chikuru ndechekutora chiito kwenguva refu chiremba asati audza kuti uri mumatambudziko.
Kuti ikubatsire kuita izvi, tichakuzivisa iwe mazano mana makuru ehurongwa hwekudzivirira chirwere cheshuga; pamberi penyu mavhiki mana e "kuronga kukuru kwemuviri" uye egg-proteine kudya kwekureruka.
Mukuwedzera kune chokwadi chokuti mazai anonyanya kugadzika mapuroteni, ane nicin, iyo inovandudza kuongororwa, chiyeuchidzo uye huropi hunoita basa. Dhiyabhorosi Hamdiy akaverenga mazai ega rake nenzira yakadai kuti varwere vaisafanira kutora mamwe mavitamini complexes mukurasika. Zvisinei, usakanganwa nezvekuita basa! Vanofanira kuva chiedza, asi, zvisinei, chengetedza muviri wako. Ideal cardio - nyore kushanda, kushambira, "kupisa" gymnastic complexes.
Zvino pamusoro pevamwe vatori vechikamu che "girasi": kubva kune michero yamusingazodyi mabhanana, mazambiringa, mango, mazuva uye maonde.
Vhiki 1. Tinoenda!
Chinangwa chako: hafu yeawa basa rekuita (kufamba, mabhasikoro, kushambira kana imba yekurovedza maitiro) pamwe nezvimwe zvekuita zvekuita - kusimudza zvisikwa, kutambanudza - izvo zvaunoda.
Menyu yevhiki yekutanga
Breakfasts:
- 2 mazai akabikwa, hafu yemarangi (marapfruit).
Zvokudya zvemasikati:
- Chero michero, kunze kwebhanana, mazambiringa, mango, mazuva, maonde. Nhamba yacho haina kukwana;
- huku, yakabikwa isina ganda;
- toast, tomato uye white cheese nemafuta akawandisa pasi iwe unogona kuwana chete.
Zvokudya zvemanheru:
- 2 mazai akabikwa, marinwa kana mazambiringa, maruva e lettuce (kwaunogona kuwedzera marango, tomato, karoti uye pepper);
- nyama yakabikwa (inorema mafuta);
- shrimp yakabikwa kana hove, lettuce, mazambiringa (machungwa);
- mabikira akabikwa (sarudza kubva pane zvinotevera: zucchini, eggplant, zucchini, nyemba, karoti, mapepa emavara).
Svondo 2. Tora simba rekudya
Edza kuzadza hafu yeplate yako nemiriwo (asi usawedzera mafuta, sauce kana chingwa kwavari). Idya chikamu chechina chekudya kwako kwenyama. Itai maharage, mazai, tofu mune zvamunodya.
Mirira maminitsi makumi maviri mushure mekudya. Izvi kazhinji zvakakwana kuti uropi huwane chiratidzo chekuzadza. Uye mushure mekunge maminitsi makumi maviri apfuura iwe unogona kudya chikamu chinowedzera, kana zvichifanira.
Yevhiki yechipiri mapeji
Kurwisana kunoramba kwakangofanana.
Kwemasikati, zvitsva zvitsva zvakawedzerwa:
- nyama yakabikwa nemakango;
- 2 mazai akabikwa, mafuta mashoma echechi uye miriwo yakabikwa;
- tomato, nyama yakabikwa, marapfruit (orange).
Kudya:
- Muvhuro-Chitatu: mazai maviri akabikwa, 1 mazambiringa mazambiringa kana machungwa;
- China China-Chishanu: mazai maviri akabikwa;
- Mugovera: michero saladhi (yakagadzirwa: mandarin, marangi, apuro, peach uye melon);
- Svondo: chero ipi zvayo yezvokudya zvemasikati, zvaunosarudza.
Svondo 3. Hello Fiber!
Zviyo zvose, michero, miriwo nezvimwe zvinokonzera fiber zvinokuchengetedza kubva kune chirwere cheshuga nekuzadza dumbu uye panguva imwe chete usapfurikidza muviri nemakoriori, kunonoka kuwedzera kwemuviri muropa yehuga mushure mekudya, uye kupa mishonga yakadai se magnesium uye chromium. Zano remangwana: shandisa zvikamu zviviri zvemiriwo nezvibereko pamwe chete kwekudya.
Menyu yevhiki yechitatu
- Muvhuro: panguva ipi neipi uye mupiro wezvibereko (izvo zvakanyorwa pakutanga kwechinyorwa).
- Chipiri: panguva ipi zvayo uye chero ipi zvayo yakadyarwa mishonga (ona vhiki yekutanga, kusarudza kwekudya kwemanheru).
- Chitatu: panguva ipi zvayo uye mumhando ipi zvayo, michero uye miriwo yakabikwa.
- China: China shrimp (imwe nzira ndehove) nemiriwo yakabikwa.
- Chishanu: nyama yakashata (kunze kwegwayana) kana huku.
- Mugovera: Muvhuro menyu.
- Svondo: Chipiri mhizha.
Vhiki 4. Kurambidza mafuta
Sezvaunoziva, mafuta akasiyana: "akanaka" (poly- uye monounsaturated) uye "yakaipa" (yakazara uye inotyisa). Chinangwa chako ndechokuderedza huwandu hwemafuta akazara kusvika pasi pe7% yehuwandu hwekoriyori (iyo inenge magiramu 14 pazuva uye zvishoma pane 2 000-calorie kudya) uye kudya "zvakanaka" mafuta mumwero wakaenzana.
Zano remangwana, mushure mekuguma kwekudya: kudya nutsani pakati pekudya. Izvo zvinobva kune "zvakanaka" mafuta akawanikwa. Kusanganiswa kwemazana mashomanana (kwete kupfuura 1/4 mukombe) nekatemwa michero yakasvibiswa ichakubatsira kugutsa nzara yako nehupamhi uye yakachengeteka.
Yevhiki yechina manheru
Chigadzirwa chemichero chinopiwa kwezuva rose. Iwe unogona kudya chero nguva, asi huwandu uye huwandu hahugoni kuchinjwa.
Muvhuro:
- 4 zvikamu zve nyama yakabikwa kana yakabikwa (kana 1/4 yehuku yakabikwa);
- 3 tomato uye 4 masuka;
- chine ye tuna isina mafuta kana hove yakabikwa (200 g);
- 1 mbiriso;
- michero (orange).
Chipiri:
- Zvikamu zviviri zvechingwa zvakabikwa (kurema - kwete kupfuura 1/5 kg);
- 3 tomato uye 4 masuka;
- 1 mbiriso;
- 1 pear (zvingasarudzwa: aporo, marangi, slice yemavhenekoni kana vhukwe).
Chitatu:
- 1 tbsp. l. cottage cheese kana maviri zvimedu zvechichena cheese nemaodzora mafuta;
- mabikira akabikwa (200 g);
- 2 tomato uye 2 makombikiti;
- 1 mbiriso;
- michero (orange).
China:
- hafu yakabikwa kana nyama yakabikwa;
- 2 tomato uye 2 makombikiti;
- 1 mbiriso;
- michero (orange).
Chishanu:
- imwe mazai akabikwa;
- 3 tomato uye boka remasuce mashizha;
- michero (orange).
Mugovera:
- 2 mafuro ehuku akabikwa;
- brynza (125 g) kana 1/8 kg ye kottage cheese;
- 1 mbiriso;
- 2 tomato, 2 makomkomini uye yogurt;
- michero (orange).
Svondo:
- 1 tbsp. l. cottage cheese;
- 1 tuna bhangi (ivai nechokwadi chokuti muchasarudza imwe isina mafuta);
- 2 tomato uye 2 makombikiti;
- mabikira akabikwa (200 g);
- 1 mbiriso;
- 1 mazambiringa mazambiringa kana machungwa.