Sezvenguva dzose, kurasikirwa pasi paminiti yekupedzisira? Kuvhiringidza kwevakadzi kwevakadzi hakuna mhedziso, uye kunyange hutano hwehutano hahugoni kutitadzisa kutsvaga kurongeka. Kana iwe uchingorasikirwa nemutoro nokukurumidza iwe unogona kushandisa imwe yezvokudya zvinoratidzira kwemazuva matatu. Asi ramba uchifunga kuti makirogiramu anodzorerwa nyore nyore, uye iwe unogona kushandisa nzira iyi kanopfuura kaviri pagore.
Zvokudya zvemukadzi
Ndivanaani, sei zvisingaiti varoora vangada kudya kwekukurumidza kwemazuva matatu? Akawana kupi nguva yekurasikirwa kwemazuva akawanda uye zvakakwana? Zvose zvakagara zvisati zvaitwa pakugadzirirwa kwemwenga zvakanga zvakazara nemisungo uye kunetseka, izvo zvakasvibiswa zvakakanganiswa pazvinotapira uye zvichibudirira. Asi pano, iyo inotarisirwa uye yakamirira kwenguva yakareba yehupenyu - uye inodhura yemabiro emuchato haina kukodzera.
Mhuka yemwenga yekuponesa chimiro uye chipfeko:
Zuva 1
- Usati wadya chamangwanani iwe unofanirwa kunwa hafu yeita imwe yakachena ichiri mvura;
- mushure meawa yekudya mangwanani: 1 tsp. cocoa + 1 tsp husi hweuchi hunobva 1 tbsp. mukaka;
- Kudya - 200 g yehove yakabikwa kana mukaka wekuku, 300 g yemiriwo mitsva, yakagadzirwa nemafuta emuorivhi;
- pakati pemangwanani-masikati-300 ml ye-fat-fat yogar yogar;
- chikafu - muto muto mune chero upi zvawo, asi muzvikamu zvisingasviki 200 ml.
Usati wasvika pakubhedha unobvumirwa kunwa girazi rekhofir.
Zuva 2
- mangwanani - mvura;
- kambani yekusvusva yakachena kubva pa 2 maropefruit kana cocoa;
- masikati - yemiti muto;
- snack - yogar yechokwadi neuchi;
- kudya - kudya magiramu 200 ehove yakabikwa nemashizha emiriwo.
Zuva 3
- kudya kwekudya - mangwanani ose unofanira kunwa 1 litre yemvura ichiripo;
- masikati - magiramu 500 e-fat cottage cheese ane uchi;
- pakati pemangwanani masikati - girasi re-fat kefir;
- Kudya - yakabikwa chifu chekuku (200 g) kana saradhi yemiriwo.
Heano zvokudya zvakanakisisa zvevakaroorana kwemazuva matatu. Uye, kana vakatendeseka uye zvakanyanyisa, tora kutaridzika kwemajasi ehupfeko uye zvaunofunga mberi.
Mazuva matatu kutumura kudya
Hakusi chete varoora vanoda kuraswa. Vakadzi kazhinji vanokura vakaonda kupoteredza nguva (mupfungwa dzangu). Tinokupa imwe shanduro inoshanda yekudurura zvokudya kwemazuva matatu.
Zuva 1 - protein zuva (900 kcal)
Menyu:
- kuvhara mafuta-pasina-400 g;
- yoghurt yepanyama kusvika ku 3,2% mafuta zvinokwana - 600 ml.
Zvokudya izvi zvakakamurwa kuva 6 kudya uye kudya kwemaawa maviri musati wasvika kunzwa kunzwa nzara. Cottage cheese inogona kusanganiswa ne yoghurt. Kudya kwekupedzisira hakusi kwema20.00.
Zvatinonwa:
- mvura (1.5-2 l), tea isina kunyorerwa nekofi , mukaka wakawanda.
Zuva repiri - gorobhahydrate zuva (800 kcal)
Menyu:
- mishonga - 700 g;
- michero - 700 g.
Miti inogona kudyiwa nechingwa, zvose zvinopinda kunzira, kunze kwemazamu. Zvibereko - kunze kwebhanana (yakakwirira kwazvo mumakori) uye mazambiringa (anotapirawo). Maapulo anofanirwa kubikwa muchoto, nokuti muhupenyu hwavo hutsva hunokurudzira kudya.
Kudya kwekupedzisira hakusi kwema20.00. Panofanira kuva maawa maviri nemaawa maviri, miriwo inogona kuzadzwa nemafuta emuorivhi.
Zvatinonwa:
- mvura (1.5-2 l), tea isina kunyorerwa nekofi, mukaka wakawanda.
Zuva 3 - protein-carbohydrate (700-800 kcal)
Menyu:
- machero - 4 pcs;;
- mazai - 4 pcs.
Mazai nemafuta emurape vanodya neawa imwe nguva. Mazai anogona kudyiwa akagadzirwa zvakanyoro-akabikwa, akaoma akabikwa kana kuti akaita seymelette (asi mune zvisiri tsvimbo frying pan pasina mafuta).
Panguva iyi yekudya kunobudirira kwemazuva matatu, edza kugara pasi pamba uye usapinda mufiriji.
Chenjerera
Kubatana nekudya kwakadai kunokosha kuziva nerutano kuti hutano hwako huchagadzirisa kushushikana kwakadaro. Icho chinonyanya kutsamwa - usasarudza kudya kwakadaro, kunzwa usiri pazuva rekutanga - kubvisa kudya. Zvose zvinoratidzira kudya zvinogona kutungamirira kune kuwedzera kwezvirwere zvisingaperi, kusvika pakubuda kwezvirwere zvitsva. Usati watanga kufamba munzira yezvokudya, funga kana iri chaizvo mutambo wemakenduru.