Munguva inotonhora inofadza kuwanda kwemiriwo, iyo inobatsira kwete chete kwehutano, asiwo yehuwandu. Sarudzo yakanakisisa ichava kudya kwezvirimwa, iyo inobatsira zvakasiyana-siyana. Pane zvakawanda zvingasarudzwa zvichienderana nekubatanidzwa kwemiriwo nemimwe michina.
Zvokudya zvezvirimwa zvinorema kurasikirwa
Kuti urege kusahadzika kubudirira kwe nzira yakaratidzwa yokuderedza uremu, unofanirwa kuzvidzidza nezvinobatsira zvinovapo:
- Zvokudya pazvirimwa hazvisi nzara, saka iwe unogona kazhinji kudya usina kuwana mapaundi.
- Iyo yakagadzirwa nemiriwo yakaderera mumafuta, uye ichi ndicho chimwe chezvinhu zvakakosha zvekurasikirwa kwekurema. Mukuwedzera, zvinobatsira kuderedza dambudziko rekugadzirisa matambudziko ane chokuita nemwoyo nemidziyo yeropa.
- Mune miriwo, yakawanda ye fiber, iyo inochenesa muviri uye inogadzirisa kudya.
- Miti inogadzirisa kugadzikana kwemasabolism, iyo inokosha pakurasikirwa nekurema.
Pane mitemo yakawanda inoshanda kune chero rudzi rwekudya kwezvirimwa:
- Inokurudzirwa kuti iomerera pane zvokudya zvishoma, ndiko kuti, gara patafura 5-6 kakawanda pazuva. Kuvonga neizvi, zvichave zvichigoneka kuchengeta metabolism uye kwete kunzwa nzara.
- Usafodya zvokudya, zvikurukuru uchishandisa mafuta, sezvo inoparadza nhamba yakawanda yezvibereko uye inotora zvokudya zvinokuvadza mumufananidzo.
- Zvakakosha kunwa mvura yakawanda, saka, zuva rega rega remvura iri 2 litita.
- Paunenge uchibika, zviri nani kuramba kana kuderedza kuwanda kwemunyu uye shuga inoshandiswa.
- Kuti zvive nemigumisiro yakaisvonaka, zvinokurudzirwa kwete kungotevera kutevera, asiwo kutamba mitambo. Kuti uchengetedze migumisiro, unofanirwa kuenderera mberi kune PP.
Zvirongwa zveprotini-zvinomera
Nzira yakakurumbira yekurasikirwa, iyo inosanganisira miriwo uye mapuroteni ane utano hwakanaka. Pane zvakasiyana siyana zvekudya, semuenzaniso, unogona kusanganisa kudya kwakabvumirwa mune imwe ndiro kana kuidya zvakasiyana, zvose zvinoenderana nezvamunofarira. Zviratidzo zveprotini-yemiriwo yekurema muviri zvinoreva kushandiswa kwema 1200 kcal pazuva. Zvinokurudzirwa kuchengetedza kwevhiki, asi kana uchida, unogona kuwedzera nguva. Menyu yezuva nezuva inofanira kusanganisira:
- nyama yakakonda (kuku, sungura uye veal) - 150-200 g;
- hove - 250 g;
- mbishi kana yakabikwa - 600-700 g;
- michero isina kufirwa yezvibereko - 400-500 g;
- nuts - 20 g;
- misi yakasvi-mukaka - 200 g.
Chibereko nemiriwo yezvirimwa
Mune imwe kudya, unogona kusanganisa miriwo yaunoda miriwo uye michero, asi kuti uve nemigumisiro yakaisvonaka, zviri nani kubvisa mbatatisi, bhanana, mazambiringa uye dzimwe michero inotapira uye yakakura. Zvokudya pamiriwo nemichero zvinobvumira kushandiswa kwezvitsva uye zvinogadzirwa, saka unogona kubika, kubika, kudya uye kubika moto. Mumwaka wechando, michero inogona kudyiwa nenzira yakaomeswa, asi zvishoma chete, nokuti ine yakakura caloric kukosha. Zvokudya zvezvirimwa zvinorema kurasikirwa, iyo menyu inogona kuitwa yakazvimirira, inogona kutarisa seyiyi:
- kudya kwekudya kwemafuro : michero saladi neyepasi-fat yogurt uye tei;
- snack : mashomanana mapukisi matsva;
- masikati : mimwe miriwo;
- snack : sweet pepper;
- Kudya : yemiriwo saladhi nereti kana juisi .
Buckwheat uye Vekudya Zvokudya
Nzira yakakurumbira zvikuru yekurasikirwa uremu kune avo vanoda kuurasikirwa uye kwete kutambura nenzara. Iwe unogona kuichengeta kwevhiki, uye mumwedzi unogona kudzokorora zvose. Zvokudya pamabhakkwheat nemiriwo zvinobatsira kushambidza muviri zvakanaka. Shandisa mitemo inotevera yekuderedza uremu:
- Mazuva maviri okutanga anobvumirwa kudya chibage chete, icho chinofanira kunge chakanyoroveswa nemvura inopisa. Iwe unogona kuinwa neviruti chaiyo.
- Mhuka yezuva rinotevera repiri inobvumirwa kusanganisira miriwo: karoti, beet, eggplants, kabichi uye celery. Iwe unogona kuwedzera greens kune kudya kwemiriwo.
- Muzvokudya kwemazuva maviri anotevera, wedzisa 200 magamu ematato, makomkoro uye radish.
- Zuva rechinomwe rezvokudya rinobvumira kushandiswa kwemiti yakasiyana siyana uye zviyo.
Zvokudya zvekuku nenyuchi nemiriwo
Imwe yemhando inonyanya kukosha yezvokudya ndeyenyama yehuku, iyo inofanirwa kugadzirirwa kuburikidza. Kudya panyama nemiriwo zvinoreva kugadziriswa mumakirori, saka, pazuva, iwe haungapfuuri 1200 kcal, nemakamuri 600 akapiwa pachipfuva, uye zvimwe zvemiriwo yaunosarudza iwe pachako. Miti inogona kudyiwa mutsva, uye kubikwa, kubikwa uye kupiswa. Penguva yekugadzirira nyama, shandisa zvinonhuwira zvakasiyana siyana uye sauces, asi pano huwandu hwemunyu hunofanira kunge hushoma.
Zvokudya pamushonga wemiriwo
Kubudirira kwemuitiro wekurasikirwa kunobva pamagumisiro asina kunaka, kureva kuti, muviri uchashandisa simba rakawanda pakudya zvokudya pane kugamuchira kubva pauri. Zvokudya pamushonga wemiriwo zvinorema kurasikirwa kunobvumira kushandiswa kwemakadzi ekutanga chero upi zvawo.
- Nekupisa kwemafuta, inokurudzirwa kuisa kabichi nemafuta mu soupe recipe iyo inopa kuwedzera kwekudziya.
- Kuti udzivise kuiswa kwemafuta, unogona kugadzira masupu ne peas, karoti nemaapuro.
- Itai kuti mune mapepa chero marudzi ose emakaka, tomato, celery nemimwe miriwo, asi mbatata inofanira kupedzwa zvishoma.
- Hazvibvumirwi kuti zviyo zvokutanga zvive nemafuta akawanda uye nyama.
Kefir uye mishonga yemichero
Iyo yakataurwa nzira yekurasikirwa inogona kuonekwa se subspecies yeprotheni-yemiti yekudya. Kuti uwedzere kuora, zviri nani kushandisa kefir ne5% mafuta. Zvokudya zvezvirimwa, mhando yezviri nyore kwazvo, inoreva kushandiswa zuva nezuva kwe 5 tbsp. kefir uye 1-1.5 kg yemiriwo, uye anogona kudyiwa mutsva uye kubikwa. Murairo mukuru wekurasikirwa nekurema muviri ndeyekudya zvakasiyana , naizvozvo kutanga unoda kunwa kefir, uye muawa yekudya kudya yemiriwo. Zvokudya zvezvirimwa kwevhiki zvinobatsira kutaura zvakanaka pamusoro pe 2-3 kg.
Zvokudya pamiriwo yakasvibirira
Iyi nzira yekurasikirwa inoreruka, nokuti haufaniri kupedza nguva yekubika. Mune miriwo mitsva, iyo yakawanda mavhithamini nemaminerari yakaiswa, iyo inokosha inobatsira. Kudya kwakagadzikana uye kunobudirira kwemiriwo yakagadzirirwa kwevhiki uye munguva ino unogona kutaurira 3-4 kg. Zvibereko zvinogona kudyiwa mumwe nomumwe kana kuzvibatanidza mumashizha akasiyana, uchishandisa mafuta emuorivhi kana kuti jisi remuori sekupfeka. Mukuwedzera, zuva roga roga, kudya kwezvirimwa kunosanganisira rimwe diki rakabikwa.
Zvokudya zvezvirimwa - cons
Zvakaoma kuwana nzira yakanakisisa yokurasikirwa, saka teerera kushaikwa kwekudya pamiriwo:
- Chibereko chiine faira yakawanda, iyo inowedzera inogona kukonzera kubatwa.
- Muchero uye miriwo yezvokudya zvinokonzerwa nekurema inosanganisira zvishoma zvishoma zveprotein, izvo zvinodiwa kuitira kushanda zvakanaka kwemuviri. Zvapiwa izvi, munhu haagoni kuzviona kwenguva yakareba.
- Miti yakakurumidza kugadzirwa, saka kwenguva yakareba kuchengeta manzwiro ekuzadza hakushande.
- Mune mamwe marudzi ezvokudya zvemiriwo, hapana zvinhu zvinopa muviri muviri.