Cherechedza: kana iwe une munhu weavosese kusagadzikana, iwe uchafanira kusiya kudya kwekudya, sezvo pane zvekudya izvi, kunyanya kunowanikwa kune zvigadzirwa zvemishonga. Asi, pamusoro pezvose zvakarongeka.
Chii chaunogona kudya?
- zvekuti, oatmeal pachayo, zvose zviri muchimiro chevhu, uye sechikamu chezvinhu zvekudya zvakasiyana siyana zvekudya uye zvimedu
- michero yakasvibirira, majeki nemiriwo
- nuts uye michero yakaomeswa
- uchi
- low fat fat kefir uye cottage cheese
- edza kumwa mvura yakawanda ichiripo kana kuti gorosi chai (kusvika pamamita maviri pazuva). Usanwa oatmeal, edza kunwa usati wadya kana maminitsi makumi matatu mushure mekudya.
Zvidzivirirwa zvigadzirwa:
- Munyu uye shuga zviri pasi pekurambidzwa kwakasimba
- Kana kubika porridge usashandisi mukaka kana mafuta
- Usadya mabhanana, mazai, mazambiringa uye mbatata
Ngatitange kusika menyu
Maererano nekuongororwa kwevasikana vakatoedza kuderedza uremu pane oatmeal, chigumisiro chacho chinonakidza chaizvo, kunyanya kana iwe uchifunga kuti kudya kunotora zvose kubva pamatatu kusvika mashanu.
Cherechedza chinyorwa! Iyi nzira yekurasikirwa inogona kushandiswa kwete kamwechete kamwe mumwedzi mitanhatu, uye nguva inofanira kuva yepamusoro kwemazuva mashanu. Kana zvisina kudaro, unogona kuvhiringidza kushandiswa kwemagetsi uye kukuvadza chirwere chekudya.
Mamiriyoni emasarudza menyu
Monodieta
Inobvumirwa kudya chete oatmeal. Inobvumirwa kudya zvishanu pazuva, uye huwandu hwechikamu hahufaniri kudarika 250 g. Uyezve, inobvumirwa kunwa yakagadzirwa yakagiti, mvura isina gasi kana gorosi chai pasina shuga.
Nezvibereko
Iyi nzira yekubvisa maundi mapaundi yakawanda zvakasiyana. Uye izvi zvose nokuti michero yakaomeswa, uchi kana makungu anowanikwa kuvhareji.
- Chikamu chinogadzirwa sezvizvi: 250 g yezviyo tinotora 100 g yemichero yakaomeswa.
- Iwe unogona kuwedzera marimu (50 g) kana mashupuni maviri euchi.
- Oatmeal nemichero inoshandiswa sekudya kukuru katatu pazuva. Sezvokudya zvishoma, shandisa michero itsva (300 gramu) kana michero yakaomeswa (100 gramu). Zviri nani kushandisa mazambiringa akaomeswa, apricots akaomeswa, maapuro akaomeswa kana prunes.
- Kuti uchengetedze chigumisiro mushure mekudya, ronga kuti udzikinure mazuva kamwe pavhiki.
Oat uye Miti
Pakati payo yakafanana nezvibereko michero, asi pane maapuro kana zvimwe michero inotapira miriwo inoshandiswa: tomato, makomkete, eggplants, nezvimwewo.
- Miti inogona kubikwa zvakakanyiwa kana kubikwa muchoto, asi pasina mamiriro ega usafari kunyange pamafuta ezviyo
- Kusiyana-siyana kwekudya kunobatsira uye saladi, sekusimudza kwaunoshandisa juisi kana maorivhi
- Kurongeka kwekudya kwekudya kunoramba kwakangofanana: katatu pazuva pazuva oatmeal nemiriwo, uye mumakumbo - chiedza chemadidi.
Chinhu chikuru chekuyeuka ndechekuti chero kudya kunokonzerwa nemuviri uye pasina kutanga kutaurirana gastroenterologist uye unyanzvi hwekudya, haufaniri kutanga utambo. Kunyanya kunyatsoteerera kumusarudzo weiyo nzira yokurasikirwa ndeyokurapa vanhu vanotambura nekuzvimba. Uye kana dambudziko rakadaro rikaratidzika mushure mokunge watanga kudya oatmeal, zvakakosha kuwedzera muwandu wemichero yakashandiswa. Ichakubatsira kubvisa tsvina kubva mumuviri.