Chikafu chakafanira se nzira yekuderedza uremu

Kunyangwe isu, avo vakaedza maJapan uye mabhakheheat, mapuroteni uye kefir kudya, havazivi kuti 70% yekubudirira iri mudura yedu. Kunyanya chaizvo, mune zvokudya zvipi mairi. Pasina kugadzirisa kudya, hakuchina chinhu chokurota pamusoro peki mini bikini iyo ichagara pane chimiro, segorove. Asi chikafu ndechokuti, sezvinongoita nhau, nzira yaunofamba nayo uye nekusingaperi zvachose. Dzidza kudya kwakakodzera nesu. Kutevedzera mazano edu, unogona kurasikirwa kusvika pa 5 kg pamwedzi. Inotaridzirwa pamusoro payo! Hongu, zvirokwazvo ivo vanoti kudya kwakakodzera se nzira yekuderedza uremu kunoita basa guru.

Dzidza kunyorera zvakanaka

Ndiani pakati pedu haatadzi nokudya pechenyushek muhofisi? Zvizhinji kwazvo! Pasinei nekutsunga kudya zvakakodzera uye zvinongobatsira chete. Zvinotarisa kuti iyi "buckwheat" inogona kutibatsira kuti tiremerwe. Kana iwe uine chido chekudya, saka zvichida, urongwa hwako hwekudya kwakakodzera senzira yekuderedza uremu haisi chokwadi zvachose. Iwe wakanga uine masikati masikati uye saka iwe wakakurumidza kuva nenzara. Nguva inotevera edza kudya kwete chete saladi, asi zvakare kuwedzera, somuenzaniso, chidimbu chekuku. Hatisi nguva dzose tichibata zvakarurama, asi isu tinogona kushandisa zvikanganiso zvedu isu pachedu.

Wedzera fiber kune kudya

Kuongororwa kwemazuva mashoma masayendisiti kwakaratidza kubatsira kwe fiber yakasvibiswa nemvura, iyo yakazara mumaapuro, oats, nuts ... Inoderedza kuitika kwezvirwere zvinoputika zvine chokuita nokuneta, uye kunowedzera zvakasimba kudzivirira. Fiber inobatsira maune immune system "kuvaka" masero ane anti-inflammatory effect uye anokwanisa kurwisa utachiona. Izvi ndezvokuti fiber inogadzirisa mvura inoita kuti kuwedzerwa mukugadzirwa kwemapuroteni interleukin-4, ane zvinopesana nekuputika.

Kwira masitepisi

1. Tanga chiduku: wedzera maminitsi makumi matatu ekufamba kune imwe nguva purogiramu yeupenyu. Asi zuva rimwe nerimwe! Izvi hazvizovhiringidza tsika yako yezuva nezuva, asi munguva pfupi ichava nemigumisiro yakanaka pamufananidzo.

2. Kana purogiramu iyi ichinyatsogadziriswa newe kwekanguva, enda kune kufamba kwakananga - tenzi masitepisi. Zvakaoma kukwira kuguru rako regumi here? Kwira kusvika kune yechishanu, uye zvino shandisa elevator. Asi zuva rimwe nerimwe kuwedzera mutoro.

3. Wedzera maitiro ekunyora pasi pasi. Ndicho chikamu chemuviri muvasikana vazhinji vanodikanwa kunyatsofungisisa. Muvhiki yekutanga, kurovedza kumwe chete kunogona kunge kwakakwana - kushandura pamubhedha wepasi: rara pasi, simudza mabvi akanamatira pamabvi (iyo pasi pasi pemabvi i 90C), maoko akayambuka mushure memusoro. Simudza muviri, uchiedza kugadzirisa chikamu chechibereki.

4. Usakanganwa nezvekugadzirisa kudya. Kana zvakaoma kuti iwe uite chirongwa chakaoma, tanga kuchinja kubva pane zvinhu zvakaoma: usatora kubva pane kudya kwakanaka, asi kwete nekusingaperi, asi mushure mazuva mashanu pavhiki, pakupera kwevhiki vanobvumira zvinyorwa.

Wedzera kune hurumende yehurumende yezuva mashoma. Famba kwemaminitsi makumi matatu nembwa, enda nebhasi netsoka. Kwira chikwata kuchitsiko chako kana kufamba nechikepe. Tora cardio. Tanga kudzidzira nekunonoka kunonoka, zvishoma nezvishoma kuwedzera. Edza kurwisa tempo yakapiwa uye kurovedza muviri kwemaminitsi makumi matatu. Wedzera zvimwe simba. Itai maitiro muhurukuro: kushandura - 3 sezvikamu gumi zvekudzokorora. Famba ne12-15 inorwisa maminitsi gumi. Uyu ndiwo mutoro wezvigaro. Ingozorodza uye ubatsire kupumha wakaneta nemakumbo asina kujairika. Itai kuti kudimbura. Nokushandura mutengo wakaderera uye wakareba, iwe uchapisa mamwe makoriyori. Mushure mokudzidzisa musakanganwa nezvekutambanudza. Chero basa rimwe nerimwe mutoro. Tidy dzimba. Kwehafu yenguva yekuchenesa imba yekushambidza iwe uchapisa makoriki zana, uye neawa imwe simbi -150 kcal. Endai kunotenga: 1 awa chete yekutenga ichapisa 120 makorikori. Dzidzira kunze! Famba pavashanduri: kana iwe ukakunda 1 km muna 4.5 maminitsi, neawa chesa 400 kilocalories. Famba pedyo nehombekombe rwizi kana kuti mumatanda uye uzvigadzire mapako ako.

Muvhuro

Zvokudya zvemanheru: cottage cheese casserole nemafuta akaoma (iwe unogona kuzviita kana kutenga chigadzirwa chakapedzwa) - 150 g. Mukombe wekofi nemukaka wakaora mafuta kusvika ku5% mafuta. Sjoka: kunwa yakakodhi yeghuti kusvika ku1,5% - 300 ml, 1 muvhareji wepapiro, 1 pakati peari. Kudya: kunopisa nemafuta, kubikwa muchoto - 150 gramu ehove, zviri nani - flett + 200 g yemashizha. Shumira nekapu kadiki yemiriwo.

Chipiri

Zvokudya zvemanheru: mahwendefa "Fitness" ane mukaka muduku-mafuta -1 mukombe, mafuta - 60 g, mukaka 1% - 200 ml. Zvibereko zvegore - 200 g.Zvirara: mbatatisi yakabikwa (240 g) ne salimoni isina kunyuti (60 g) uye yoghurt muto (inganidza chibereko chemukaka chaiwo nemishonga, pepper uye munyu). Miti yemashizha kubva ku lettuki mashizha, cucumber uye radishes, yakagadzirwa nemafuta emuorivhi uye balsamic vhiniga - 200 g.Syoka: 300 g ye cherry yakanaka kana mamwe majiroji. Kudya: mhino nemiriwo yakabikwa muwaini tsvuku-250 g.Usiku: Bhabhoni yakabikwa 3,2% -300 ml.

Chitatu

Kumbodya: oatmeal porridge pamukaka wakaoma nemichero yakaomeswa (50 g mazambiringa akaomeswa, prunes kana apricots akaomeswa) - 250 g. Mukombe wekhofi nemukaka wakaoma mafuta kusvika ku5,5% mafuta. Masikati manyoka: michero saladhi (200 g ye strawberry, maapuro namaarangi) ne 4% cottage cheese (100 g). Kudya: shrimps yakabikwa -120 g Saladi: Rukola (1 kapu), tomate cherry (100 g) yakasanganiswa nemuto wemonamu uye 1 tsp. of olive oil. Usiku: kefir 1% - 200 ml.

China

Chikafuro: chingwa chechingwa - 2 zvisikwa zvema gramu 30, kapu yekofi nemukaka ku 1.5% mafuta. Mambakwedza: soup chicken nevermicelli 250 g (muto uye zvishoma zvinyorwa zvakanaka). Chizifu chechii musina ganda pane grill -150 g, slice yechingwa chezviyo - 30 gm, saladhi kubva mumuchero mutsva - 200 g Snack: yogurt kusvika 1,5% mafuta, chidimbu chechingwa chezviyo - 1 michero - 100 g - 200 ml - 30 gm Kudya: Greek saladi. Usiku: Bhabhoni yakabikwa 3,2% - 300 ml.

Chishanu

Zvokudya zvemanheru: muesli nemichero yakaomeswa ne yogurt, michero: muesli - 180 g, yogurt kunwa 0-1,5% mafuta anogadzirwa - 200 ml. Nyama ine mbatatisi mune imwe nyika yakarongeka: nyuchi (120 g), mbatatisi (160 g), miriwo (100 g): mazpirants, anyanisi, karoti, mizambiringa yakasvikwa, mvura. Zvimwe zvinosanganiswa, isa muhari uye kubika kwemaminitsi makumi mashanu. Masikati manyoka: michero - 300 g, kudya - omelette - ratatouille nemiriwo: 2 mazai, 1 tbsp. l. mafuta omuorivhi, onion, garlic clove, 1 mukombe wemiriwo (aubergine, zucchini, tomato), herbs. Usiku: kefir 1% - 200 ml.

Mugovera

Zvokudya zvokudya zvemanheru: mbira yemapuranga ane pungu - 280 g, pungu - 100 gramu, muto - 40 gramu, mvura. Zvigunwe zvimedu zvepukisi mupuko rine mvura shoma, uwedzere rump, udira mvura. Vheka kwema 20-25 maminitsi. Misi 1% - 200 ml. Masikati mashomanana: michero - 300 g Kudya: 2% cottage cheese - 150 g, mishonga yemishonga yakachena - 300 g, tomato, zucchini, makomkoro, mashizha muhodhi (lettuce, romen, arugula), mafuta omuorivhi uye maruva maviri emavhiniga. Munyu uye pepper kuti toravira. Usiku: kefir 1% - 300 ml.

Svondo

Chikudya chamangwanani: mukaka powdered buckwheat porridge, buckwheat. - 180 g, mukaka - 200 ml, michero - 200 g Kudya: tuna uye nemiriwo mitsva. Tuna makedheni - 90 g. Tomato, ruvara rwemahodhi, cucumber, pepper, radish - 200 g, mafuta emafriji. Kudya: Zucchini yakazara. 1 zukini, 1/2 karoti, 100 gramu yehuku, 1 anononi, 1 tsp. mafuta ezvirimwa. Marrows akacheka hafu pamwe chete, bvisa nyama. Shredded anyanisi, mashizha uye goroti makate gumi nemaminetsi. Wedzera kuisa, kusanganisa. Zvigadzirwa zucchini uye kubika muchoto. Usiku husiku: Yogurt kunwa 1,5% - 200 ml

Rega doro munguva yekudya

Hasi chete "chibereko" chakazara ne-carbohydrates uye makoriri asina chinhu, kunze kwekuti, inotadzisa kusvinurira, tichimanikidzira kuti tisasarudze zvinhu zvinonyanya kukosha. Kana muchi vhiki ino mune mhemberero yakarongeka, zvigadzirire kirasi yewaini. Iti kwete kuzvokudya zvakabikwa. Mukugadzira kubika, mishonga yose inourawa, kuwedzera mafuta uye makoriori kune chigadzirwa. Ipai zvokudya zvakakangwa uye muresitorendi: zhinji dzadzo dzakabikwa pamafuta asina kunaka. Iwe unotengesa "nyundo" yako yemidziyo yeropa neyakashata yakashata. Usachengetedza michina yakareba. Vazhinji vedu tinotenga zvigadzirwa kwevhiki. Kunyange zvakadaro, kuchengetedza kwenguva refu kwezvibereko nemiriwo kunyange mufiriji kunoderedza zvinyorwa zvevhithamini uye kutsvaga zvinhu. Mushure mevhiki inopedzwa mufiriji, sipinashi inorasikirwa kusvika 60% yeLutein, uye broccoli - inenge 62% ye flavonoids. Izvo hazvibviri kutenga zvigaro nguva dzose - zvivhenekera.

Pasita nemiriwo yakakangwa uye mapeji

• 340 g yekunyora (fusil or foam)

• 1 zukini duku, kutemwa nehafu

• 1 mutsvuku wekasi, kutemwa nehafu

• 1 tsvuku tsvuku tsvuku

• 1 peach, akacheka hafu

• 2 tsp. mafuta omuorivhi

• munyu, pepper kuvira

• 1 kapu yemucheka cherry

• 2 eiii

• mafuta ekugadzirwa

For refueling:

• 1/2 jisi rejinisi

• 1h. l. mustard

• 1 tsp. bhariamukivhini, 2 tsp, yakasviba thyme

• mabheji mana e basil

Kugadzirira:

Bika mvura muhomwe huru uye ubike pasita zvakanaka, uchitevera mirayiridzo yepakiti. Preheat oven ku 220C. Fukidza ganda guru rebibi uye mafuta uye uise pairi hafu yemiriwo. Fukisa kumusoro nehomwe imwe yamafuta omuorivhi, kamuti muto, pepper. Bika muhvini kwemaminitsi makumi maviri kusvikira mimwe miriwo iine tsvuku. Mune imwe mudziyo, sanganidza jisi rearangi, vhiniga, mashudhi, imwe gorosi yamafuta omuorivhi uye kumini. Munyu, pepper kuvira. Nyora pasta. Dura mhodzi yakabikwa (kunze kwemasamato) uye peach mu cubes uye kuwedzera pasita. Ikozvino-kutendeuka kwemasamatisi. Nyaya iyo ndiro nevhu pasi. Mune chimwe chikamu: 450 kcal, 8 g mafuta, 79 g gorohydrates, 14 g protein, 54 mg calcium.

Sandwich neayai yehadhi, pepper yakakangwa uye capers

• mazai mana makuru

• Mikombe 2 yepasi-mafuta mayonnaise

• makapu matatu epelepele yakabikwa (inogona kushandiswa mumakakani)

• 2 tbsp. l. chopped parsley

• 1. l. capers

• 1 tbsp. l. Dijon masitadhi

• Zvikamu 8 zvechingwa-zviyo, zvishoma zvishoma zvakagadzirwa muchechi

• 4 mashizha e lettuce

• 1 tsp. dry oregano

• munyu, pepper kuvira

Kugadzirira:

Isa mazai muhomwe, isa mvura, kubika kwemaminitsi gumi. Bvisa mazai kunze kwemvura nekubatsirwa nomutinhiro uye kutamira kumvura yechando kuti upedze kubika. Gadzira uye ucheke muhafu. Panguva iyi, mune ndiro huru, sanganisira pepper, uswa, capers, masardard, mayonnaise, oregano, munyu uye pepper, uye fungisisa zvakazara. Wedzerai mazai, zvinyoronyoro muvapwanya neforogo. Paridza saladi pa 4 zvimedu zvechingwa, uvhare ne lettuce mashizha, uye pakupedzisira - nehafu yechipiri yechingwa. Muchikamu chimwe: 259 kcal, 5.5 gm emafuta, 15 gramu eprotheni, 37.6 makhahydrates, 7 gramu e fiber.

Greek saladi

• 2 tsp. mafuta omuorivhi

• 2 tsp. dry oregano

• 2 tsp. pasi pasi peputi

• 2 tsp. vhiniga

• Mikombe 2 yekugadzira

• Mikombe 4 yeRomaine lettuce (yakakura-yakatswa)

• 1 kapu karoti yakakoswa

• 1 kapu yekasiwa

• 1 kapu yematata akachekwa

• 1 inogona (420 g) yemahairi machena, uye yakashambwa

• makapu matatu e feta feta cheese

• Maorivhi makumi maviri

Kugadzirira:

Muchidya chikuru, isa 1 kapu yechigunwe, vhiniga, bhotela, oregano, pepper uye unganise zvose. Zvadaro wedzera mashizha e saladi, karoti, makango, tomato, nyemba nyemba uye feta cheese. Sakanidza zvose zvinoshandiswa zvakanaka. Paridza pa 4 ndiro uye uwedzere kune miorivhi imwe neimwe uye 1/4 mukombe wechipfu. Kana iwe uchida kuwedzera saradhi nemapuroteni, ita tuna kuendesa yako, uye uwane hutano hwakanaka uye hune utano hwezvokudya. Muchikamu chimwechete (2 makapu e lettuce, 5 maorivhi, 2 makapu maviri): 274 kcal, 11 g mafuta (4 g yakazara), 32 g gorohydrates, 12 g protein, 7 g fiber, 208 mg calcium.

Minestrone

• 10 huru plum tomate

• 3 karoti

• 5 mapeji esirivha

• 2 tsvuku eiii

• 2 stems yeeek

• 1 duku musoro wekorogi

• 1 tbsp. l. mafuta omuorivhi

• 2 clove garlic

• 1 tsp. chopped rosemary uye basil

• makapu matatu ehu, chicken fillet kana miriwo (zvichienderana nezvido zvako)

• 30 g yekunakira

• munyu, pepper kuvira

Kugadzirira:

Isa ma tomate mumvura inopisa kweminiti 1 - izvi zvichavabatsira kuti vabvise nyore nyore ganda nembeu. Gadzirai karoti uye chekai. Ne lettuce, bvisa mashizha ari kumusoro, shenura zvakakwana uye ucheke mu cubes. Celery yakasununguka kubva kumagetsi akaoma uye inogurwawo mumakumbo. Edza kutema mimwe miriwo inenge yakafanana zvidimbu zvidimbu. Muchokutu, chesa mafuta omuorivhi, uise miriwo, squeezed garlic, rosemary uye apfuure kwemaminitsi gumi nemashanu. Wedzera tomate yakagurwa uye uende pamoto kune imwe maminitsi maviri. Wedzera ham kana miriwo uye uende pamoto kwemamwe gumi nemashanu. Uyezve wedzera kabichi. Ivhara pani nechifukidzo uye gadzira maminitsi gumi. Wedzera basil uye unamatira kune muto, iyo inobata mafuta ose emuviri. Imwe maminitsi mashanu, uye muto wakagadzirira. Shumira nemafuta emuorivhi uye parmesan cheese. Mune chikamu chimwechete: 305 kcal, pasi pe 1 g mafuta, 64 g gorohydrates, 12 g protein, 228 mg calcium.

Roulettes ne raspberries

• 2,5 makapu eupfu hwakakwana

• 8 tsp. chilled butter

• 300 g ye-low fat fat cheese (kana mucheki wakasviba)

• makapu mana ehuga

• 9 tbsp. l. krismasi jam pasina shuga

• Mikombe 2 yepasi pecans

Kugadzirira:

Paridza upfu hwakarurama nehutura kusvikira mashizha. Wedzerai tese uye mudonhe hupfu. Chiparadzanise muzvikamu zvitatu, zvipindure kuva mabhora uye, uchiputira firimu, uise mufiriji kweinenge awa. Preheat oven kusvika 180C. Shandisai pani nemafuta. Mune imwe mudziyo, sanganidza sinamoni uye shuga. Tora bhora rokutanga rehapfu muchidhonho chepamusoro, pamusoro uye musanganiswa we shuga nesinamoni. Itai 3 tbsp. l. jamu. Bvisa mubhedha wekodha uye uise rimwe nerimwe muvhara rakasimba. Saizvozvowo, ita zororo rose. Bika kwemaminitsi makumi maviri. Mune mupumburu umwe: 67 kcal, 4 g mafuta, 8 g gorohydrates, 2 g protein, 1 g fiber.

Chicken nemucheka wakabikwa nemiriwo

• 2 tsp. sesame mafuta

• Makapu maviri akachekwa anyanisi

• 2 clove garlic

• 400 g chifuva chechii, cheka zvidimbu zvidimbu 2 masikati

• 1 kapu yemupunga wakaoma

• 1 tbsp. l. soy sauce

• 1 kapu karoti yakakoswa

• Makapu maviri asina mbiriso yemukaka

• 2 tsp. munyu

• 4 tsp. pepper

• Makapu maviri ehota yakasvibirira

• Makapu maviri akachekwa anyoroi anyezi

Kugadzirira:

Pisa mafuta muhombodo. Wedzerai anyanisi uye garlic uye kubika kwemaminitsi maviri. Isai chicken muhomwe uye mugoenda kune imwe maminitsi mashanu. Ita kuti ugadzire zvidimbu zve nyama kubva kumativi ose. Wedzera rizi uye uende kwemaminitsi mashomanana kuitira kuti maziso acho ave akajeka. Dururira mu soy sauce. Wedzera karoti, huku mutsva, munyu uye pepper uye uuye kumota. Deredza kupisa, kufukidza pani nechifukidzo uye kubika kwemaminitsi makumi matatu. Wedzerai peas uye musanganise. Muchikamu chimwe: 375 kcal, 8.5 g mafuta, 44 g gorohydrates, 34 g protein, 4 g fiber, 42 g calcium.