Fungidzira maruva emashiripiti ane mapapiro matanhatu, achibvarura mumwe nomumwe wavo, iwe unobvisa 500 g wehuwandu hwekureruka. Yakapiwa? Saka, ichi ndicho chirevo chekudya kweSweden dietician Anna Johansson. Monodieta matanhatu petals - iyi mazuva matanhatu ekubudiswa, achitevera mumwe kune mumwe:
- hove;
- mifuta;
- chicken;
- cereal;
- curd;
- chibereko.
Mumwe nomumwe wavo, anofanirwa kuenda chete muhurongwa uhwu, haugoni kuchinja zvakananga kuenzanisa kwemazuva. Ichokwadi ndechokuti kusunungura zuva rimwe nerimwe rinoita basa rayo munyaya yakaoma yekubvisa kilogiramu yakawandisa uye kugadzirira muviri kwemaawa 24, mono-kudya. Semuenzaniso, zuva rehove - richagadzirira muviri wezviitiko zvakatevera zvekudzikinura mazuva, tk. hove inobva puroteni nyore nyore. Michero - ichazadza kusakosha kwemakinhydrates uye fiber. Chicken - zvakare inogutsa muviri nemapurotini yakakwirira, inosimbisa misumbu. Mbeu - ichapa muviri nemafuta e "yakaoma". Curd - kusimbisa mapfupa, zvichienderana nepamusoro ye calcium mukati mechidzitiro, uye kuumba kukwana kweprotini mumuviri. Uye, pakupedzisira, fruity - ichapa muviri nemapirysaccharides.
Sezvaunogona kuona, imwe yemitemo yakakosha yezvokudya nokuda kwekuchera 6 paseti ndiyo kushandiswa kweprotein-carbohydrates, iyo, maererano nemunyori wayo, iine 50% yehubudiriro.
Chipiri chekutanga chinokosha chikafu chisina kumira zuva rose, nokuti mono-kudya, nguva, iyo isiri maawa makumi maviri nemasere, inokubvumira kunyatsobudirira kubata nekuneta.
Chinhu chechitatu chinokosha ndechekushandurwa kwezvokudya mumutambo: nokuda kweizvi, maruva ane mitsetse mitanhatu inotemwa kubva pamapepa, zita re mono-kudya rinonyorwa pane imwe neimwe yemakwenzi. Pakupera kwezuva rimwe nerimwe unoda kubvisa imwe petal.
Mono-mabiko yemenyu 6 mapaundi
Zvokudya zvinoshandiswa pamitambo:
- Zuva rokutanga ndiro hove. 300-500 magarama ehove akabikwa nenzira ipi zvayo (kunze kwekucheka), idya mumagashiro mashanu mukati mezuva. Iwe unogona kuwedzera zvinonhuwira, munyu (mune zvishoma), maguva. Inobvumirwa kubika muto nemichero kubva kune hove;
- Zuva rechipiri - yemiriwo. Inobvumirwa kupedza kusvika ku 1.5 kg yezvakabikwa, yakabikwa kana mishonga yakasvibirira. Iwe unogona kusanganisira kunyange mbatatisi muzvokudya, asi kwete zvakawanda. Munyu, miriwo, uye zvinonhuwira zvinobvumidzwawo. Miti yemichero inobvumidzwa;
- Zuva rechitatu ndiyo huku. Bira, kuisa kunze kana kubika 500 g yeiyo musana pasina ganda, pamwe nekuwedzerwa kwemiriwo nemiti inonhuwira, kana kubika muto wekuku;
- Zuva rechina chibage. Iwe unogona kudya pariji, yakabikwa kubva kune imwe yose-zviyo zvezviyo. Nhamba yezviyo zvitsva - 200 g Unogonawo kuwedzera kune kudya kwezviyo, mbeu, branh, zvingwa zvezviyo, seasonings, munyu;
- Zuva rechishanu rakapetwa. Nheyo yezvokudya - hutsika-fat-fat cottage cheese (kusvika pa3% mafuta) - 500 g Unogonawo kunwa mukaka wakaoma, shandisa mazai emakungwa asina mafuta;
- Zuva rechitanhatu ndiro chibereko. Unogona kudya chero michero , asi kwete kupfuura 1.5 kg.
Uyewo munguva yose yezvokudya, unogona kunwa mvura isingagumi yemvura, yegorosi uye yemiriwo chai. Inofanira kukonzera kushandiswa kweii yeii uye kofi, uye shuga inofanira kubviswa zvachose.
Mushure memugumo wekudya, unofanirwa kudya kwemazuva mashomanana zvigadzirwa kubva pakagadzirirwa 6 mapapiro anopiwa nekudya (kugadzirisa migumisiro yekurehwa kwemazivi), achivabatanidza mune chero kusanganiswa, uye zvishoma nezvishoma kuwedzera kemori yehuwandu kusvika ku 1,400-1,800 makoriori pazuva. Mushure mevhiki, unogona kudzokorora kudya.