Zvokudya zvezvirimwa kwevhiki zvichabvisa 2-3 kilogram uye ichazadza muviri nezvinhu zvinobatsira. Iyi nzira yekurasikirwa haisi nzara, saka zviri nyore kuritsigira. Kuti urege kutambura kubva mumasumbu, inobvumirwa kubhadhara kudya pamwe nemishonga yekaka.
Menyu yevhiki iyi yezvokudya zvezvirimwa kuti uwedzere kurasikirwa
Kutanga, funga mamwe mazano anobatsira. Chokutanga, zuva iwe unogona kudya kusvika 1.5 kg yemiriwo nemichero, iyo inenge inenge 1100 kcal. Chechipiri, miriwo inogona kudyiwa, yakabikwa, yakabikwa uye yakashambadzirwa, asi mamiroji mana pazuva anofanira kudyiwa mutsva. Chechitatu, kunamatira pamiti yezvokudya zvemiriwo kuti uwedzere kurasikirwa, sarudza zvishoma zvikamu zvekudya zvinodzivirira kuonekwa kwe nzara nekuchengetedza mastabolism. Kana pane nzara yakasimba, unogona kuwedzera spoonful ye muesli kune miriwo. Chikafu chinogadzirwa nemiriwo hachigone kushandiswa kwemwedzi inopfuura mwedzi, sezvo puroteni yakakwana nemafuta pamuviri zvakare zvakakosha. Zvakanakisisa kukudziridza mapeji ega ega, zvichibva pamuenzaniso uri pasi apa.
Chii chinogona kuva mhuka yevhiki yezvokudya zvemiriwo:
Muvhuro:
- kudya kwamangwanani: mazai, mashizha, mashizha ehomwe uye tee isina kunyorerwa;
- kudya kwemanheru: muto wezvirimwa nechingwa uye saladi yemakango uye tomate;
- snack: chiBulgaria pepper uye kana ichidiwa 1 tbsp. natural yoghurt;
- Kudya: chikamu cheholiflower mu batter.
Chipiri:
- kambani yekusvinira: yemiriwo saladhi neyei;
- masikati: kubika kabichi uye 1 tbsp. low fat fat kefir;
- snack: kubika dzungu neuchi;
- Kudya: Saradi kubva kune asperagus uye broccoli, uye kuti refueling inotora juisi.
Chitatu:
- kudya kwemafuro: saladi yemamato nemadhishi, uye tei;
- kudya kwemanheru: vhiniga neti;
- snack: yakabikwa parsnip nemakroti uye anyanisi, uye 1 tbsp. celery juice;
- kudya kwemanheru: chikafu chinogadzirwa kubva ku zucchini uye kubereka, uye tei.
China:
- kambodzwa: karoti yakakodzwa uye 1 tbsp. mafuta yakakodhi yogurt;
- Zvokudya zvemasikati: miriwo yemiriwo, mbatata mbiri dzakabikwa uye tei;
- snack: sweet pepper and tea;
- kudya kwemanheru: kushumira kwemichero mutsva.
Chishanu:
- kambani yekusvinira: yemiriwo saladhi neyei;
- kudya kwemanheru: supu nechingwa uye saladi;
- snack: 1 tbsp. low fat fat kefir;
- Kudya: miriwo yemiriwo.
KweMugovera neSvondo, sarudza menyu yezuva ripi neripi.