Kuwedzera kuwedzera idambudziko rinowanzoitika munharaunda yemazuva ano, iyo inokonzerwa nokushandiswa kwekudya kunokuvadza uye nzira isingaiti yehupenyu. Kune nhamba huru yemhando dzakasiyana dzekugadzirisa chimiro , kupa chigumisiro munyaya yemazuva.
Zvokudya zvakakurumbira zvikuru zvekutsanya kuora kurasikirwa
Pamberi pechiitiko chinokosha, chaunoda kutarisa chinoshamisa, saka iwe unogona kugadzirira kusiyana kwakasiyana-siyana kwezvokudya zvekutsvaga kwekureruka kwepanyama pamwe nemitemo uye mitemo. Zvakakosha kusarudza nzira inobatsira yekuderedza uremu uye kwete kukuvadza muviri. Kuti uchengetedze migumisiro, zviri nani kutevera kudya kwakakodzera pashure.
Buckwheat kudya kwekukurumidza kukura
Buckwheat inobatsira kune avo vanoda kugadzirisa chimiro pasina kukuvadza utano hwavo. Kudya kwakanakisisa kwekukurumidza kuora kurasika kunosanganisira kwete chete buckwheat, asiwo kefir. Pane mitemo yakawanda inofanirwa kuongororwa:
- Kuti uchengete huwandu hunobatsira, inokurudzirwa kuva porridge usiku, panzvimbo yekubika. Kuisa munyu, mafuta nezvimwe zvinowanikwa zvinorambidzwa.
- Kuteerera kumenyu hakusi kwemazuva gumi, nokuti unogona kukuvadza utano hwako.
- Zvakanakisisa kusarudza kefir 2.5-5% mafuta.
Breakfast breakfast
Snack
Kudya
Kudya
Zuva Nha. 1-4
50 gramu evhareji uye 250 g kefir
250 g ye yogurt
60 g peji uye 250 gramu ye yogurt
kufanana nemangwanani
Zuva # 5 ne6
50 gramu eparari uye tei
250 g yogurt
100 g ye porridge uye 250 g ye kefir
sezvakaitwa mumazuva ekutanga
Zuva # 7
200 g peji uye 1 litre kefir
Kudya pamiriwo nokukurumidza uye zvinobudirira
Kana iwe ukaisa chinangwa - kandira mapaundi mashomanana, ipapo kudya kunofanira kusanganisira miriwo. Kudya kwakanakisisa kwekukurumidza kuora kurasikirwa kunogona kupedza mwedzi uye zvinokurudzirwa kuipedza muzhizha, apo huwandu hwakawanda hwemiriwo huripo. Murairo wezuva nezuva wemiriwo ndeye huwandu hwa 1.5 kg. Menyu inoratidzika seyiyi:
- Muvhuro : muto wezvirimwa, 200 ml kefir yakaderera mafuta, michero uye tei.
- Chipiri : soup kubva mumiriwo, imwe mbatata yakabikwa ne 1 teaspoon yepasi-mafuta muafuta, miriwo uye tei.
- Chitatu : Muvhuro menu.
- China : Vega yemiriwo, 5 mabhanana uye 1.5 maita emukaka.
- Chishanu : uswa hwemiriwo, 5 tomate, hove dzakakoshwa kana kuti zvikokwe, 250 ml ye yogurt uye tiyi.
- Mugovera : mharidzo yakafanana neChishanu.
- Svondo : muto wezvirimwa, michero, miriwo, 1 o'clock mubhedha wepasi-mafuta, muto weguriti neyei.
Mapurotini anodya nekukura nokukurumidza
Vanhu vanoda kukanganwa nezvemaundi mapaundi akawanda vanofanira kumira vachishandisa zvinokonzera makhahydrates. Zvokudya zvakanyanyisa kukurumidza kurasikirwa kwemaviri zvinotora vhiki uye zvinokubvumira kukanda kusvika ma kilogiramu mana. Izvo zvishoma zuva zuva rega calorific inokosha 1200 kcal. Zvakakosha kuti usakanganwa nezvemvura, kunwa 1.5 litita emvura. Sample menu:
- Zvokudya zvemanheru : mbiriso, michina miviri ye cottage cheese 5% uye 0.5 tbsp. kefir 5%.
- Snack : chibereko chisina kunakirwa.
- Mambakwedza : mhondi yebhandi, 100 g mhete, mashizha ehodhi uye tei.
- Snack : mavanga mashomanana uye maruva.
- Kudya : 0.5 tbsp. oatmeal porridge, mazai akaoma evha uye green tea.
- Usati wasvika pakubhedha : 150 mL ye yogurt yakakodzwa.
Nenyuchi yekudya kunotswa kurasikirwa
Zvigadzirwa zvehairi ndezvakanaka kune vanotengesa mapuroteni emiti, zvichibatsira kukanganwa nenzara kwenguva yakareba, ichizadza muviri. Kubvira pakudya zvinokurudzirwa kusabvisa zvinotapira, zvakabikwa, zvakabikwa, zvinopfungidzirwa uye zvakarungwa. Tsanangura kudya kwekukurumidza kupera kurasikirwa kunorudzirwa kushandisa nyemba yakasiyana-siyana. Iwe unofanirwa kubatisisa kwairi kwemazuva manomwe. Mune ramangwana, zviri nani kusiya mhuka yako yezvokudya zvine mbesa. Zvakakosha kunwa mvura yakawanda yekudzivisa kuvhiringidzwa.
Breakfast breakfast | Snack | Kudya | Kudya | |
Nhamba nhamba 1 | 1 tbsp. kefir, mbiriso uye chidimbu chechizi | unsweetened chibereko | 100 g mahairi akabikwa, mishonga yemiriwo, yakagadzirwa nehotela, uye tei | sezvinoitwa masikati |
Nhamba nhamba 2 | 120 g cottage cheese uye tei | unsweetened chibereko | 100 g nyemba, sauerkraut uye tiyi | 100 g nyemba, mashizha yemiriwo, mbatatisi maviri akabikwa uye 1 tbsp. juice. |
Nyeredzi nyeredzi yekutsanya kuora kurasikirwa
Vakadzi vakawanda, vachitarisa maitiro, vaimbi uye vamiririri, vanoyemura maitiro avo, vachirota kuva venzi vemunhu mumwe chete. Kudya kunokurumidza, kunoshandiswa nenyeredzi pamberi pezviito zvinotarisirwa. Kuti utsungirire kukanganisa kwechimiro, usatora kubva pane yako menyu mafuta, inotapira, munyu uye zvinonhuwira. Kudya kwekukura nokukurumidza pamba kune imwe mhando yemitemo:
- Nheyo yezvokudya ndeyeprotini michina, iyo isiri mafuta.
- Mazuva ose anodiwa emvura ndea 1.5 litres.
- Menyu yacho yakasimba uye haigone kumira zvachose, asi iyo inofanirwa, nokuti kwemazuva 14 unogona kukanda zvishoma zvishanu kg.
- Pamusoro pemashoko anotsanangurwa zvakakosha zvachose kuramba kudya kwekudya.
- Izvo zvawanikwa zvinowanikwa kaviri.
Kudya | Kudya | |
Muvhuro | tomato, yai uye tei / coffee | saladi nekakichi nemakucheka, mazai nehafu yemazambiringa. |
Chipiri | Muchero, egg uye tei / coffee | 200 gramu yemombe yakakora yakakangwa, cucumber uye tei / coffee |
Chitatu | semuvhuro | semusi weChipiri |
China | miriwo yemiriwo, mararafruit uye tea / kofi | evha, 200 g cottage cheese 5% uye tei / coffee. |
Chishanu | evha, mashizha yemiriwo uye tea / kofi | 200 magiramu ehove dzakaderera-mafuta, miriwo yemashizha uye tei / kofi. |
Mugovera | michero saladi | 200 magamu ezvingwa zvakabikwa, zvakakora-nenyuchi, miriwo yemashizha uye tei / coffee |
Svondo | 200 g yakabikwa, saridho yemashizha, machungwa uye tei / kofi | saMugovera usiku |
Karoti anodya kukura nokukurumidza zvishoma
Orange midzi inonaka uye inobatsira, saka inofanira kuiswa mumutambo wakanyanyisa. Kudya kwekutsanya kwekuchera mimba nemakumbo kunofanira kuonekwa kwemazuva matatu kuti iparadze 2-3 kg. Kubudirira kwegadziriro iyi yezvokudya ndeyekuti unogona kudya marashiro akawanda sezvaunoda, asi zvimwe zvekudya zvinorambidzwa. Usakanganwa kunwa mvura, uye zuva rega rega 1.5 litita.
Kubva muzvirimwa unogona kuita juices uye salads, iyo inogona kuzadzwa nemusi wemamu. Iwe unogonawo kunwa tema yakawanda pasina shuga nemvura. Inofanira kudyiwa kanomwe pazuva, ipapo hakuzovi nenzara. Kudya kwakakurumidza kune karoti kunorambidzwa kwezvinetso nekudya, mwoyo nemidziyo yeropa, zvirwere zvisingaperi uye pamuviri. Ne malaise kubva pakurasika kunofanira kuraswa.
Kudya mapiritsi ekuderedza kuora kurasikirwa
Pamusoro pezvokudya zvekudya, sarudza jukini shoma uye zucchini zviri nani. Zvokudya zvishoma kuderedza kurasikirwa nekukurumidza kunosanganisira kudya miriwo pamwe nepeel, nokuti inowedzera mishonga yakawanda. Iwe unogona kusanganisira mamwe mimwe miriwo uye zvishoma-mafuta mapuroteni ekudya mune menyu. Muenzaniso wemuenzaniso:
- Zvokudya zvokudya zviduku : 250 gramu yemiriwo (zucchini, karoti uye anyanisi) kuti ibudiswe kunze, slice ye rye rye uye tiyi.
- Sjoka : gorosi aporo uye 1 tbsp. kefir.
- Zvokudya zvemasikati : 300 g ye zucchini kubva pamakwereti, 200 g emafurati uye tei.
- Snack : kushandiswa kwesadidhi uye juice kubva maapuro.
- Kudya : imwe micheka yakazara nechesi yakasviba uye mashizha zukini uye tiyi.