Zvokudya kwemazuva mashomanana, mumatambudziko akawanda, zvinounza chete chiitiko chenguva pfupi, saka nguva shoma yekuti uremu hwemazuva ose huvepo mwedzi. Menyu yekurema kurasikirwa kwemwedzi inofanira kusimbiswa mumwe nomumwe kumunhu mumwe nomumwe, achifunga nezvemamiriro emuviri. Chimwe chinonyanya kukosha ndechokusiya mafuta uye zvimwe zvokudya zvakakwirira-calori kubva pakudya.
Nzira yekuita sei mishonga yekudya kwakakodzera kwemwedzi?
Maererano nevakawanda vanofa, iwe unofanirwa kudya kanomwe pazuva. Iwe unogona kuzvisarudzira iwe ndiro dzinotevera:
Zvichida kudya kwemazuva gumi kwemwedzi:
- 280 g yemichero nechikamu chechingwa chose;
- 250 g yemichero uye 100 g ye oatmeal;
- omelet kubva mazai maviri uye tomato kana nyuchi dzesimbi;
- 200 g cottage cheese nemabriji.
Zvokudya zvinokwanisika zvema-calorie yemenyu yemwedzi:
- muto wezvirimwa, saladhi uye 250 gramu eparari;
- muto wezvirimwa, 2 zvimedu zvechingwa, vinaigrette;
- nyama yechingwa, asi isina mbatata, 250 gm broccoli;
- 250 magiramu emichero uye sehove zhinji, vose vanobikira vaviri.
Zvichida kudya kwekudya kwemazuva maviri:
- 280 g yehove yakasviba kana huku, kana shrimp, uye yakaenzana yemiriwo miriwo miviri;
- 220 g inotsika-mafuta cottage cheese uye 280 g makucheka saladi;
- 280 ml yemuviri wemiriwo;
- 150 g ye porridge yakabikwa pamvura.
Zvinogona kuvhara pakati pekudya kwemangwanani uye masikati uye pakati pemasikati nemanheru:
- 35 g yevanokanganisa kubva muupfu hwezviyo zvakakwana uye 120 g majikiji;
- 110 g yemichero, chikamu chegoursi isina mafuta, marimu ;
- 250 g melon kana vhuta;
- 250 g yemichero.
Inwa inobvumira kusina-carbonated mvura, green tea uye mazai emakisi asina mafuta, pamwe chete nemishonga yemakwenzi. Chiyero chinodiwa chemvura inenge 2 malita pazuva. Munguva yezvokudya, zvinokurudzirwa kuderedza chiyero chemashizha-ane mishonga.
Yakanyatsorongedzerwa manyore ekurasikirwa kwemwedzi kwemwedzi ichabvisa makirogiramu mazhinji, zvichienderana nehuwandu hwako hwekutanga.