Kuratidza kudya hakusi iyo nzira yekubvisa zvakanyanya kuwedzera kukura nekusingaperi. Iyi nzira yakagadzirirwa zvikurukuru kune iyo mhaka apo iwe unoda kuisa mufananidzo pane nguva yezuva rezororo kana chiitiko chakakosha, asi zvigumisiro zvayo hazvigone kuchengetedzwa pasina kushanduka kune zvakakosha kudya. Pane zvakasiyana-siyana zvakanakisisa zvekudya zvinogona kukubatsira mumamiriro ezvinhu akafanana. Chinhu chikuru ndechekuti, usatarisira zvisingakwanisi kubva kwavari - uye zvigumisiro zvichafadza iwe! Funga nezvezvingaitwa zvakakurumbira.
Jira-uchi anoratidza kudya kunoita kuora muviri
Ichi chisarudzo chichakubatsira iwe panguva apo mazuva mashomanana chete achasara kune imwe chiitiko chinokosha. Iwe unogona kuderedza uremu inenge ma 1.5 kilogram. Menyu yacho yakanyatsotsanangurwa, uye havasi vose vanoimira. Usapikisana newe pachako, kana kusanganiswa kwakadaro kusingaoneki kunotyisa kwauri - ingowana imwe sarudzo. Nenzira, kusanganiswa mazai ane uchi kunobatsira zvakakwana nezvirwere zvehuro.
Menyu pazuva rokutanga rokudya zvakajeka:
- chikafu chamangwanani - 2 raw yolks uye 1 teaspoon. uchi;
- Kudya - 2 mavara ejichi uye 1 teaspoon yeuchi + chiduku chechizi;
- Kudya - 2 mavara ejichi uye 1 teaspoon yeuchi, kirasi ye-fat-fat mutsu, mukate 1 wechingwa;
- snack - 2 maapulo kana machungwa.
Menyu pazuva repiri rezvokudya zvakajeka:
- chikafu chamangwanani - 2 raw yolks uye 1 teaspoon yeuchi + chimedu chechingwa;
- masikati - 2 yaivara yolks uye 1 teaspoon yeuchi + yakabikwa nehove;
- Kudya - 2 mavara ejasikisi uye 1 teaspoon yeuchi + cheese + chimedu chechingwa.
Ichi chikafu chinoratidzika chinobatsira kune avo vanoda kuchengeta musoro wakajeka, sezvo muchiitiko ichi, kudya kuno mafuta uye makhahydrates, uye glucose.
Protein Express Diet
Pakati pezvokudya zvakanakisisa zvinowanikwa nguva dzose unogona kuwana protein. Izvo, kusiyana neiyo yapfuura, haisi kukurudzirwa kune vanhu vebasa rekuchenjera, nokuti haigoni ma carbohydrates uye glucose. Kurasikirwa kwehuremu - anenge 2 kg kwemazuva maviri:
- chikafu chamangwanani - hafu-skimmed fat-free cottage cheese, girasi re1% kefir;
- chikafu - nyama yakabikwa yakabikwa nemakango kana kabichi;
- Kudya - hafu-yakagadzirirwa mafuta-isina cottage cheese, girasi re1% kefir.
Pazuva rechipiri, menyu inodzorerwa zvachose. Ichi chikafu chakanyanya kuoma, uye kana uine nzara huru, unokwanisa kutenga kirasi ye1% kefir.
Nekudya izvi zvakanakisisa kutora mavhithamini nekuwedzera, nokuti pasinei nokuti inoda chete mazuva mashomanana kuti achengetedze, muviri uchange uchitambura nekusawana zvinhu zvose zvinodiwa. Izvo zvakabhadharwa nokuda kwekuvapo kwemiriwo muzvokudya, asi kunyange zvakadaro, kudya kwakadaro hakusi kurega kuenzana.
Taurai kudya kwemazuva manomwe
Panewo chiratidzo chinoshandiswa kwevhiki, izvo zvakasiyana nezvimwe zvinosarudzwa ndezvokuenzanisa kwakaderera-calorie kudya, nei zvichigona kutarirwa chero nguva yakawanda sezvaunoda. Zvisinei, muvhiki yekutanga uchaona zviitiko zvakanaka. Menyu yezvokudya zvakadaro yakanyanya nyore uye yakarurama. Shandura iyo zuva nezuva mukati mezvinhu zvakataurwa:
- chikafu chamangwanani - tei + slice chechizi;
- yechipiri kamufaro - an apple (rudzi rweAntonovka);
- kudya kwemanheru - chikamu chechingwa chemafuta mashoma + chiduku chechingwa;
- pakati pemangwanani-echingwa - hafu-skim yemafuta-isina cottage cheese + girasi ye1% kefir;
- Kudya - yakabikwa chifu kana nyama yenyuchi / hove + mushonga mutsva (kabichi, bhisirasi bhero, tomato, makomkeri kana musanganiswa wavo).
Zvokudya zvakanakisisa zvinoshandiswa nguva dzose zvinenge zvakaderera kuyananisa kudya - munyaya iyi haipfuuri 1000 makori. Kudya nenzira iyi, zvakakosha kuyeuka kuti kudya kwemanheru kunofanira kupedzisira pa20: 00, kwete gare gare. Zvokudya zvinofanira kugoverwa zvakafanana mukati mezuva. Kana wakarasikirwa nechimwe chinhu - haugoni kupa chikwereti ichi, unoda kubva pakarepo uchienda kunotevera kudya.