Ichokwadi ndechokuti nhasi nhasi chete mhinduro dzinofadza kune iyo yekudya, neine chikafu chakakodzera, vamwe vakadzi vanobudirira chigumisiro chinoshamisa, vachiderera kubva 2 kusvika ku 5 kg yehuremu mumazuva mashanu. Mazuva mashanu ndiyo nguva yekumanikidzirwa, iyo iyo purogiramu yakawanda yezvokudya zvezvinhu zvose zvitatu. Kana iwe ukashandisa zvinyorwa zvishoma, tinosvika kudarika 10-15 kg yehupenyu hwehupenyu, kwemazuva gumi nemashanu. Zvakanaka, zvigumisiro zvinofadza chaizvo, saka tichazotaura pamusoro pezvakagadzirwa zvakakwana zvekudya.
Uye nenzira, usakanganise kudya kweCalifornia neyekudya kudarika kunozivikanwa kubva kuCalifornia Beauty Institute, mune zvekudya izvi zvakakosha kuomerera kune zvidye zvitatu zvinodikanwa kudya, kudya kwega kwemazuva matatu.
Ration yekutanga yemazuva matatu
Breakfast breakfast. Ika peji yebhakkwheat - 100-150 g, iwe unogona kuwedzera bhotela duku. Tea inogona kudhakwa yakasviba kana kuti yakasvibirira, asi isina shuga, iva nechokwadi chekuwedzera slice yemononi.
Yechipiri kudya mangwanani. Goroti yakagadzirwa 100 gr, kuwedzera kiyipuni yemafuta emuorivhi, kunwa mvura yemvura inokurudzirwa.
Kudya. Sopu kubva kumidziyo yemukaka 250 gr. Millet porridge - 150 g, yakabikwa nema apricots akaomeswa, inogona kudhakwa nemaminerari emvura.
Snack. Chero ipi zvayo yakasimwa juice, hafu yekapu.
Kudya. Cottage cheese mweya 100-150 gr, tei nemononi, asi bezahar.
Nguva isati yatara. Kunyangwe napakati pemangwanani emangwanani inomwa kunwa hafu yegirazi yemvura yakatsvayamisa jisi.
Kudya kwechipiri
Breakfast breakfast. Oatmeal porridge, kubika pamukaka. Uyewo tea nemononi pasina shuga.
Yechipiri kudya mangwanani. Soak 50 gramu yeomumata prunes.
Vegetable soup 250 gr, nyama yakabikwa (chero) 50 gr. Sezvo hanger, unogona kugadzira bheet 160 magamu, pamwe nekuwedzera kwemafuta yemafuta10 g. Nokuda kwepurota yeapuro.
Snack. Apple nekaroti saladi, mineral water kana tei pasina shuga.
Kudya. Buckwheat 250 g ne cottage cheese, tei pasina shuga.
Mangwanani ezvokudya. Half cup of carrot juice, ichangobva kuiswa.
Kudya kwechitatu
Breakfast breakfast. Karoti grated - 150 g. Mushonga wevhu, yakabikwa pamucheka, tei isina shuga nemononi.
Yechipiri kudya mangwanani. Dehydrated omiswe apricots - 100 gramu, citrus soksvezhevyzhaty - 200 gramu.
Kudya. Vegetable soup - 250 gr, iwe unogona kubika chika - 200 gr kana kuita kabichi cutlets zvakare 200 gr. Mineral.
Snack. Fresh apples - 100 gr.
Kudya. Cream soufflé - 150 g, apple-carrot chops-200 gm, tei pasina shuga.
Nguva isati yatara. Girazi rejusi jisi.
Muzvokudya zvose, zvinotenderwa kudya zuva, bran chingwa - 250 gm uye shuga - 30 gramu.
Kana iwe ukatarisa kudya kwemaziso omunhu ane chikafu, achareva kuti pane zvimwe zvipingamupinyi, somuenzaniso, pamiti nehove. Zvisinei, ichi chikafu chinogara chiripo uye chinoshandiswa kwenguva pfupi, naizvozvo haungakonzeri kukuvadza iwe pachako.
Zvino chienzanidza ruzivo rwekudya kweCalifornia, iyo yakajeka pakutanga, inonyanya kuoma kupfuura iyo yapfuura. Tinofanira kubatisisa zvakasimba kudya kwemazuva ose mashanu. MukuCalifornia kudya, hakuchina zvakasiyana-siyana uye chisarudzo, kudya kwega kwega roga kunosanganisira chete mabhonji maviri, 1 maruva, kapu yekofi kana tei pasina shuga.
Zuva rokutanga
Kudya. Mune mazai akabikwa mazai, yogurt kana mafuta asina mafuta-gramu 200, 1 marangi, mbatya mbiri, kofi kana tei.
Kudya. 60 gramu chero ipi zvayo nyama yakabikwa, 2 mazai akabikwa, saladhi, yogurt kana kefir-isina mafuta - magiramu 100, mbiriso mbiri.
Zuva rechipiri
Kudya. Eki iri mumvura yakakura, yega yogurt kana yeafodhi yakaderera yakawandawo 200 g, machungwa, pamwe nechingwa chakaoma.
Kudya. Yakabikwa nyama - 60 g, mbiriso yakaoma, tomato, yogurt kana kefir - 100 g, tei kana kofi isina shuga.
Zuva rechitatu
Kudya. 1 marinari, yogurt kana mafuta-kefir - 200 gm, jira yakagadzirwa, kashizha kadiki kakasi.
Kudya. Safiage yakabikwa - 70 gramu, mbiriso yakaoma, kwete mafuta kefir-200 gramu kana kuti yogurt akawanda, marinisi uye tei kana kofi isina shuga.
Zuva rechina
Kudya. Makakaruru ane salted, tomato matsva, cottage cheese - 125 gr, mbiriso.
Kudya. Nyama yakabikwa - 60 gramu, madiki maduku tate, mbiriso uye aporo.
Zuva rechishanu
Kudya. Toast, fresh tomato, ham - 200 gr.
Kudya. Miti yakabikwa yakabatanidzwa - 250 gm, egg yakabikwa, tomato.
Pachinyore, imwe nzira yakadaro inotarisirwa kwemazuva mashanu nekuomerera zvakasimba kune zvinoda kudya. Zvinokurudzirwa kupedza kudya kwemazuva mashanu akadaro, asi mumutengo wose haufaniri kudarika mazuva gumi nemashanu.
Mushure mokunge iwe uchibudirira kushaya uremu, iwe unofanirwa kuzvichengeta uri maitiro. Kuti uite izvi, Muvhuro woga woga, ona zvinotevera:
- Chidya chamangwanani chinofanira kunge chine girazi remvura rakaiswa nemononi.
- Kwemazuva masikati, shandisa aporo imwe uye yega yega.
- Kwekudya, iwe unogona kuwedzera chikamu - chigunwe, tomato uye iodini inenge yakabikwa.
Kutaura kuti kudya kweCalifornia kwakaoma, izvi hazvirevi, asi zvisinei, ichi chikafu chinoedzwa uye chakaedzwa nezviuru, uye chinonyatsoshanda. Kwekanguva kaduku, nguva yakakosha inodonha, naizvozvo zvakakosha kuzvipa iwe pachako mazuva ano. Zvinoreva chikafu ichi ndezvokuti hazvirevi hutano hwekodori uye zvinoderedza kusvika kudiki-kusvika 800 kcal / zuva. Mumuviri wedu unoshandiswa kupedza kusvika ku 3000 kcal / zuva, zvichienderana, pasina kuatora, unotanga kubvisa makoriyori kubva munzvimbo dzakachengetedzwa, izvo zvinomiririrwa nemafuta nemvura. Zvakakosha kuziva kuti mazai anogona kusimudza cholesterol muropa. Nyanzvi dzinoti kana iwe uchigara uchingoshandisa kudya iyi, unogona kuwana dambudziko nekudya zvinhu.
Kuva mukudya uku, unozviisa kune munyu, saka kuora kwemahombekombe kunenge kwaitika nekuda kwemvura inopukunyuka, uye chikamu chechipiri chakakora. Kana iwe shure kwemazuva gumi nemashanu ekutanga kudya kwakaputsika uye kutanga kudya zvakanyanya, saka iwe unofanira kufunga nezvekuita zvakadai kudya. Kunyange zvazvo zvichikwanisika kudya zvakajairika uye zvishoma nezvishoma zvachose zvokudya.
Zvakanaka, kazhinji zvakakosha kuziva kuti kana iwe usingakurumidzi kupfurikidza nekunyengedza, saka haufaniri kushandisa zviratidzo zvakashata zvakadaro. Muchiitiko chekudhura kwemadiki, zviri nani kushandisa zvishoma kudarika kudya, izvo kune nhamba huru.