Ngatitaurei nezvezvokudya zvevanhu vanoenzanisa. Iwe haugoni kurasikirwa nehutano kamwechete uye kwenguva dzose kwemazuva maviri ekurohwa nenzara, zvisinei kuti chii chinoita kuti vavaki vavo vaise kuisa kwekudzima kwavo kudyidzana kwekutaura. Zvakadini nemashoko akawanda kwenguva refu? Somuenzaniso, mazuva makumi maviri. Nekudya kwemazuva makumi maviri, iwe unogona kunonoka uye nekuvimba nechivimbo, uye iwe unotova nemukana wekuvakazve mararamiro ako nekudya, kuitira kuti mushure memazuva gumi nemaviri iwe hausisina mafuta ane donuts namafuta.
Newe, takagadzirira shanduro mbiri dzakakurumbira dzezvokudya zvakanaka kwemazuva makumi maviri.
Chirungu chokudya
Zvokudya ndezvevakadzi chaivo avo vachapukunyuka mazuva maviri okutanga ane ganda kubva kumabiro ose emazuva makumi maviri. Kuwedzera - zvichava nyore.
Saka, mazuva maviri okutanga. Kwezuva rimwe iwe une kodzero yekuita 1 litisi yemukaka, 1 girasi rejusi rinotapira, 2 zvidimbu zvechingwa chine mutsvuku. Uye-zvose. Kwemazuva maviri aya, hongu, uye ichava iyo yakareba kurasikirwa kwekurema.
Zvadaro, maererano nemitemo yezvokudya zvemazuva makumi maviri zvemaChirungu, mapuroteni mamwe uye mazuva egorosi. Mazuva maviri - mapuroteni, maviri - yemiriwo, uye zvekare kusvika pakupera kwemazuva makumi maviri.
Protein day:
- kudya kwekudya kwemafuro: kofi nechikamu chechingwa chitsvuku, smeared tablespoon ½. mafuta nouchi;
- masikati: nyama yemukaka, hove yakabikwa / nyama ne 2 tbsp. tsanga dzegorosi nechikamu chechingwa;
- tepa masikati: tei nemukaka uye ½ tsp. uchi;
- chikafu: chimedu chechingwa, 50 g chesi, imwe ham, mazai 2 akaomeswa, 1 tbsp. kefir.
Zuva rezvirimwa:
- kudya kwekudya chamangwanani: zvibereko zviviri zvakasiyana;
- masikati: mashizha yemiriwo, saladi, vinaigrette, chimedu chechingwa;
- masikati jongwe: michero miviri yakasiyana;
- Kudya: tei ne ½ tsp huchi uye saladhi yemiriwo .
Kana chikafu chichifanira kusimbiswa, unogona kusiya uchi nechingwa mumutambo.
Zvirongwa zveprotini-zvinomera
Yakangofanana zvikuru neChirungu, mapuroteni kudya, yakagara mazuva makumi mavirichete. Pano mazuva ane ruvara - 1, 2, 7. Mazuva ano iwe unopiwa (pazuva): 1.5 maita eefir uye nezvimwe zvidimbu zvechingwa chine mutsvuku.
Uyezve, 3, 4, 8 uye 9 mapurotini mazuva. Pazuva raunodya mazai akaoma akaomeswa, muto, nyuchi yakabikwa kana chicken, cottage cheese ne yogurt.
Pa5, 6, 10 uye 11 zuva iwe unodya miriwo chete - yakasvibirira,
Uye kubva pazuva rechigumi nemanomwe unodzokorora kutenderera kwemaprotiniti mazuva, uye zvinomera.
Izvi zvakakosha panguva dzose dzekudya kuti usakanganwa nezvekunwa doro. Iwe unorasikirwa nemutoro, hapana kukakavadzana, asi zvinhu zvekuparara kwemafuta zvinofanira kuiswa nechinhu. Iyo inowedzera kushanda kurasikirwa kwemahombekombe , kunyanya mvura inofanira kupedzwa. Mukuwedzera, mvura inobatsirawo kugutsa manzwiro enzara.
Panguva yekudya, usadya mushure me19.00.