I "tafura yechitatu" yezvokudya ndiyo yakagadzirwa nachiremba Pevzner, uyo akagadzira kudya kwevanhu vane zvirwere zvakasiyana-siyana. Dhafura yechitatu yakagadzirirwa zvakananga kune avo vanorwara nehutachiona, kuzvirambidza uye vanorumbidzwa kuti vanyanyiswe kana kuti kunze kwayo.
Zviratidzo zvekudya "tafura nhamba 3"
Chinangwa chikuru chekudya kwakadai ndechokudzorera maitiro ezvakaberekwa emukati nekugadzirisa zvirwere munzvimbo ino. Kuti uite izvi, chirongwa chekudya chinosanganisira zvinhu zvose zvinowedzera kumira uye nekusimudzira kunatswa kwematumbo-kunyanya miriwo, michero , chingwa, zviyo uye misi yemukaka. Chipiri chechipiri chinokosha chekudya ndichokuregererwa kwezvokudya zvinokuvadza nzira dzekuvirisa uye kuora mukati mumukumbo.
Muzvikamu zvacho zvinofanirwa kuisa mukati mezvokudya kusvika ku 100 g yeprotheni, kusvika ku 90 g emafuta uye kusvika ku 400 g yemakrohydrates, iyo inopa huwandu hwekakoric yeanodarika 3000 kcal. Kwezuva iro zvakakosha kudya zvisati zvisingasviki 15 g emunyu uye kunwa zvinenge 1.5 litita emvura. Tora zvingwa 4-6 pazuva muzvikamu zviduku, uye, mangwanani anotanga nouchi mvura, uye manheru anoguma ne yogurt.
Menu kudya "3 tafura"
Kudya nguva dzose kunoshandiswa nemidziyo yakapwanyika, nyore kudya. Kana tikarangarira chikafu chekudya, ichava chinhu chakadai:
- Chikudya chamangwanani: mishonga yemashizha nehotela, mazai akakuvara kana cereal, tei.
- Chipiri chekudya chamangwanani: apuro kana peari.
- Zvokudya zvemasikati: vegetarian soup nekroma yakasvibirira, nyuchi yakabikwa nemabiro akabatanidzwa, compote.
- Kudya: mishonga kabichi mipumburu, curd casserole, tei.
- Usati waenda kurara: kefir.
Zvakakosha kuziva kuti kudya "tafura nhamba 3" yevana nevakuru. Zvakakosha kuwedzera zvokudya zvakawanda sezvinobvira kune zvokudya uye kusabvisa zvinokuvadza.
Diet Pevzner "tafura nhamba 3"
Kuti zvirongwa zvive zvakasiyana uye zvinonakidza, Pevsner akapa mhando yakawanda yezvokudya uye zvokudya zvinogamuchirwa zvekudya kwakadaro:
- kwete mairi maawa 2 pazuva - anonyorera-akabikwa kana kuti akaita seomusiya omelet;
- buckwheat, gorosi, yachka pamvura pamwe nekuwedzerwa kwemukaka;
- mishonga yose kunze kwemazamu, radishes, radishes, turnips, anyanisi uye mushwa;
- Maseke ane muto usina simba wemichero kana neparera yebhari;
- Dorosi gorosi chingwa chinobva muupfu hwakakwana, zvinogamuchirwawo nokuda kwezviyo kana kuti rye (nekushivirira);
- chiki chisina kunaka kana bhisiki rakaoma;
- Mafuta anocheka-nyama, hove uye huku - chicken, turkey, nyama yemombe, mapundu, nezvimwewo. (yakabikwa kana kubikwa);
- Mucheka wose wakasviba unomwa, itsva cottage cheese nemidziyo kubva mairi, cheki yakasvibirira, kirimu yakasvi;
- michero mitsva, michero yakaomeswa .
Bvisa zvokudya zvose zvinowedzera mafuta, zvinonaka, kutapira kana gluten: somuenzaniso, kubika, mafuta ane nyama uye hove, zvokudya zvinopisa, zvese zvinonhuwira, chokoti nemikhiqizo yekamu, tiyi yakasimba nekofi, mhuka uye kubika mafuta.