Nhamba huru yevakadzi vasati vaita chimwe chiitiko chinokosha muhupenyu vakagadza chinangwa chokubvisa zvigiramu kikilogram. Kurumidza kurasikirwa uremu mumazuva matatu, asi usatarisira migumisiro mikuru. Ruzivo, maererano nezvakadaro kwenguva pfupi iwe unogona kurasikirwa nemakirogiramu mashanu kana kupfuura, inenge yakagadzirwa. Hatingarevi kutora mapiritsi akasiyana-siyana nemimwe mishonga inogona kukuvadza hutano hwako.
Nzira ipi yekurasikirwa uremu mumazuva matatu pane kudya kwekoriki yakaderera?
Kuti ubvise makirogiramu akaverengeka, unoda kuderedza kuwedzera kwekoriori ku 1000 kcal. Nokuda kweizvi zvakakosha kusabvisa kubva kumenyu yemafuta, kusvuta, yakabikwa, inotapira, nezvimwewo. Nheyo huru yemazuva matatu aya inofanira kunge yakagadzirwa nemhando yakadzika yehuori. Kana iwe uchida kuziva kuti iwe unogona sei kuurasikirwa mumazuva matatu, ipapo pachiyero iwe unogona kuona pamusoro peiii 3-4 kilograms. Izvo zvinofanira kuonekwa kuti mafuta panguva ino haazoperi, uye kurasikirwa kukuru kunotarisirwa kubviswa kwemvura uye mumatumbo zviri mukati.
Kuwana maitiro ekurasikirwa nehutano nokukurumidza mumazuva matatu, zvakakosha kuongorora muenzaniso wemenyu yeiyo nguva:
Zuva # 1:
- chikafu chamangwanani - girazi remukaka nemupuni weuchi, cracker uye mazambiringa;
- kudya kwemanheru - chidimbu chehove yakadzika ine juimu uye 200 g yemiriwo;
- snack - girasi re-low fat-fat kefir and yogurt;
- Kudya - saladhi yemiriwo nemafuta emuorivhi uye girasi yemiriwo muto;
- tisati tarara - 1 tbsp. kefir.
Zuva # 2:
- kudya kwemafuro - 100 g yekottage cheese, mazambiringa mazambiringa nemafuta 200 g emvura nemon uye uchi;
- chikafu - chidimbu chebhuku rakaviriswa nemiriwo;
- nyoka - girazi ye yogurt;
- Kudya - 100 gramu yekottage cheese uye saladi yemiriwo;
- vasati vaenda kunhovo - girazi reakasi-fat yogurt uye yogurt.
Zuva # 3:
- chikafu chamangwanani - girasi remvura kubva pamitiropu uye 100 g ye-fat-cottage cheese;
- masikati - chikamu che oatmeal nezvibereko;
- snack - 200 g yemvura ine lemon uye uchi;
- chikafu - chimedu chehove yakanyorova nemiriwo;
- vasati vaenda kunhovo - girazi rekufir.
Zvakakosha kufunga kuti mazana e-fat-oga chete anodiwa kuti asarudze hove uye nyama. Kuti uchengetedze chigumisiro uye kuti uvandudze maharasi, zvinokurudzirwa kuti mushure mokunge uende kune zvokudya zvakakodzera, zvishoma nezvishoma uwedzere huwandu hwe calorific kusvika 1200 kcal.
Ndingaita sei kuti ndive nekuremerwa uremu mumazuva matatu pane mono-kudya?
Kune zvakawanda mono-kudya zvinoreva kushandiswa kwechimwe chinhu. Zvakaoma kuomerera kwavari uye pane nguva dzose njodzi yekukundikana. Chero chero kudya kunosarudzwa, zvakakosha kuchengetedza mvura yakakwana kuburikidza nekunwa zvinenge 1.5 maita emvura pazuva. Pakarepo kurasikirwa kwemazuva matatu kuchabatsira mono-kudya kwakadaro:
- Buckwheat . Ichi ndicho chimwe chezvokudya zvakakurumbira uye zvinobudirira, izvo zvinodawo mwoyo. Menyu yezuva nezuva inosanganisira peji yebhakkwheat uye green tea. Zvakanakisisa kuti usasvike rump, asi kuti uende usiku. Pasi pemvumo kune zvakasiyana-siyana zvinowedzera, somuenzaniso, haugoni kuisa mafuta nemunyu. Buckwheat kudya hakungokubvumiri kuti uremerwe uremu, asi unoshambidza muviri wezvinhu zvinokuvadza. Kana iwe uchida kusiyanisa menyu, edza kuwedzera chidiki chiduku chakabikwa, asi ipapo chigumisiro chichava chiduku.
- Banana . Izvi zvinokodzera mazino akanaka, nokuti bhanana ndiyo imwe yemichero inotapira. Vari kukura, saka iwe unogona kukurumidza kugutsa nzara yako. Izvo zvinofanira kuonekwa kuti mabhanana ane maitiro akaoma, uyewo anobatsira kuwedzera mafungiro. Menyu yezuva nezuva inosanganisira 3 bhanana uye 3 tbsp. mukaka kana kefir yakaderera. Izvo zvakagadzirwa zvigadzirwa zvinofanira kushandiswa.
- Kefir . Chimwe chimiro chikuru chemono-kudya, nemhaka yekuti kune kuchenesa kwemukati kubva pakuwanda kwehupfu. Zuva rega rega kunokosha kunwa 1.5 litres e-low fat fat. Kana iwe uchitambura kunzwa kwakasimba kwenzara, iwe unogona kuwedzera maapuro maviri ehope ku menyu.