Mukadzi mumwe nomumwe anorota kuzvizvifadza uye varume vakakomberedza. Muchiitiko ichi, vamwe vakadzi vanosarudza kurovedzwa mune zvekurovedza, asi vamwe vanoshandisa nzira dzakadai dzakakurumbira dzekurasikirwa sekudya. Iwe unogona kuva wakanyanyisa uye unofadza nekugadzirisa zvakakwana kudya.
Kununura zvinodyiwa kuti uwane kurasikirwa
Chimwe nechimwe chinoshandiswa kusunungura kudya chinogoverwa muzvikamu zvakadai (mazuva):
- Carbohydrates (shuga, rice michero uye michero) - ichava yakanakisisa yevamwe vose vanoda michero, zviyo, chokoti yakasviba uye mushwa.
- Mafuta (mukisi wakasviba, kamuti) - hapana chikonzero chekudya chete mafuta ekudya. Nezvigadzirwa zvine mafuta ane utano, unogona kusanganisira avocado, mazai nemashizha.
- Kudzikinura mazuva nekushandiswa kwezvinwiwa (jisi, mvura, smoothies) - jisi inofanira kunwa doro chete inonyorerwa, uye tei nekofi pasina kuwedzera shuga, mishonga yemiti inofanira kunge isina mafuta.
- Mapuroteni (makoto, hove, nyama) - chikonzero chekudya kweenyama yakaderera, mamwe marudzi ehove uye hove dzegungwa.
Kununura kudya kune muviri kuchenesa
Nzira inobatsira yekubvisa tsvina nekuchenesa kunogona kuva kudya kunodurura muviri. Iyi ndiyo nzira yakanakisisa kunyange kuvanhu vane chirwere chemwoyo. Kana iri nzira dzenguva pfupi dzokuchenesa, dzinofanirwa kuti munhu wose arambe achirapa. Masayendisiti anonyatsoziva kuti maitiro akadaro anobatsira kuomesa kushanda kwemukati. Kubudiswa kwekudya kunopa kudya kwakadaro:
- Zvokudya zvokudya zvemanheru : porridge (inonda) ine grated apple, juice uye rind rind.
- Mabiko : muto (yemiriwo), pariji nemiti yakasvikwa, saladi nemiriwo yakasvibirira.
- Kudya : mbesa yemasango, porridge, karoti, miriwo, muto (yemiriwo).
Margarita Queen's discharge diet
Imwe nzira yakakurumbira yekushandurwa kubva kune anonyanya kuzivikanwa noutano Margarita Koroleva inonzi chirongwa chekufisa , sezvo mafuta e-low fat ke chikonzero chekudya. Kubudiswa kwekudya kweMambo kwakagadzirwa kwemazuva mana. Munguva iyi, zvinorambidzwa kudya munyu, shuga nemafuta, uye mvura inofanira kudhakwa nehafu nehafu. Kudzikinura kudya kwekurasikirwa nekurema kunosanganisira zvinhu zvakadaro zvezuva:
- kefir (girasi);
- mbatata yakabikwa;
- kefir (girasi);
- makombi maviri;
- kefir (girasi);
- nyama yakabikwa;
- kefir (hafu mukombe).
Unloading diet on oatmeal
Nokuda kweiyo nzira yekushandura sekudya, zvinokurudzirwa kubika kwetewo yakawandisa kudya, iyo inofanira kufanana nejelly. Kuti uchengete zvinhu zvakawanda zvinobatsira sezvinobvira mukudya, haugoni kubika, haugoni kubika, unogona kubika. Kuti uite izvi, ingodira zvitsva nemvura inopisa. Ichi chikafu chinofanira kugadzirirwa pasina munyu, shuga uye mafuta. Kununura pa oatmeal kunoitika emhando dzakadaro:
- ne oatmeal nemukaka;
- on oatmeal cookies;
- ne oatmeal nemaapulo.
Kununura pa oatmeal uye mukaka
Zvisungo:
- mahara - 100 g;
- mukaka wakaora-mafuta - 2,5 litita;
- sinamoni;
- mbeu yeesame kana mazambiringa akaomeswa.
Kugadzirira:
- Majeko anowedzerwa mumukaka wakabikira uye akabika kusvikira wagadzirira.
- Mucheka wakabikwa uwedzere sinamoni, mbeu dzeesame kana mazambiringa akaomeswa.
Kununura kudya kune mupunga
Kudya kwakadaro kwenguva pfupi kunogona kuitwa kamwe kamwe pavhiki. Kusunungura mupunga hakukodzeri kushandiswa kwezuva nezuva, saka usawedzera nguva yaro. Kana hutano hwehutano hwakanyanya kuipa, iwe unofanira kubva pakarepo usiye kudya. Pazuva rino, unofanirwa kurega basa rekuita muviri, sezvo pane mukana wekuti manheru kudya kwechido kuchawedzera. Zvakakosha kuyeuka pamusoro pehurumende yekunwa pazuva rakadaro, nokuti chibereko chacho pachacho chinogadzirisa.
Kununura zuva pairi rejezi tsvuku
Zvisungo:
- rizi - 150 g;
- mvura yakachena.
Kugadzirira:
- Mamwe manheru, shandisa rice nemvura yakachena.
- Mumangwanani mucheka unoshambidzwa uye wabikwa pasina munyu uye shuga.
- Yakabikwa inogoverwa kuva zvikamu zvishanu zvakafanana uye idya zuva rose.
Kununura kudya kwemazuva manomwe
Nzira yakaratidza uye inobudirira yekuderedza urekuro inofungidzirwa kusunungura kudya kwevhiki. Mukudya kwake mune mhando yakasiyana-siyana inofadza mukadzi wese anorasikirwa. Kunyange zvazvo kuwirirana nemitemo yose yeiyo nzira yokuderedza uremu sekupedza vhiki kwevhiki kudurura zvokudya hakuzove nyore. Menyu yevhiki ino inogona kunge yakaita seyiyo:
- Muvhuro neChishanu : kambamambakwedza - skim curd (100 g), maviri zvingwa zvechingwa; kudya - mboga yemuviri (200 ml), zvikamu zviviri zvechingwa chega, cucumber; Kudya - rizi yakabikwa (100 g), mukaka wakavhenganiswa (girasi).
- Chipiri neChishanu : kambamambakwedza - yakabikwa mazai mazai (2 zvidimbu), zvikamu zviviri zvechingwa chega, tomato; masikati - bhinzich (200 ml), mukaka wakabikwa (100 g), mukate; chikafu - girasi re-fat-fat kefir, mishonga yemashizha .
- Chitatu neMugovera : kambamambakwedza - gorosi rakaoma (20 g), tomato uye zvikamu zviviri zvechingwa; masikati - yemvura ragout (200 g), nyuchi yakakangwa (100 g), tomato; dinner - vinaigrette (150 g), girasi remafuta e-low fat.
- Svondo : iwe unogona kudya zvinhu zvose. Zvinyorwa zveCororic pazuva hazvifaniri kunge zvinopfuura 600-700 kcal.
Kununura kudya kwemazuva matatu
Iyi masimba ehurumende inosanganisira matatu mono -diets , iyo inofanira kuonekwa zuva nezuva. Penguva iyo yose inokurudzirwa kushandisa mairi maviri emvura yakachena pasina gasi. Mazuva matatu ekudururira zvokudya zvinogona kuva nemenyu iyi:
- Zuva rokutanga - phariji yeghakheheat isina shuga uye munyu.
- Zuva rechipiri ipuroteni. Panguva yemasikati, unofanirwa kushandisa yakabikwa chicken (500 g) pasina mafuta uye ganda. Pakati pezvokudya iwe unogona kunwa tema yega uye mvura nemononi.
- Zuva rechitatu . Pakati pezuva, iwe unoda kunwa hafu yemareferi yeeferi (mafuta anowanikwa - 1.5%). Chinhu chinonyanya kukosha ndechokunwa mvura yakawanda.