Iyo inonyanya kukosha kwekutsva kwemafuta inobereka nhamba yakawanda yeprotini michina, nokuda kwekushandiswa kwemuviri kunoda simba rakawanda. Uye miriwo nemichero inosanganiswa muzvokudya zvinokupai fiber uye mavitamini. Zvigadzirwa zvemiti zvinounza mari yakakodzera ye calcium. Mukuwedzera, kudya uku kunopedza kushandiswa kwekutapira, uye naizvozvo nekukurumidza kudya-carbohydrates, panzvimbo pevo unowana "makabhodhyidhari anobatsira" mune zvishoma. Ishuga yeuropi muhuwandu hwemiriwo nemichero.
List of permitted products
Munguva iyi yekudya, iwe unofanira kudya maererano nezvinyorwa zvezvokudya, kune zvitatu.
Nyora 1 - mapuroteni, unofanirwa kusarudza chimwe chezvasarudzwa
- Mazai maviri mumushonga chero upi wekushisa kana mbhu
- 30 gramu yemhando ipi zvayo (kwete marangi)
- 60 gramu e-fat-fat cheese
- 100 gm e-low-fat cottage cheese
- 170 gramu yegungwa kana hove yakakosha
- 110 gramu yemhuka yakaderera-mafuta kana ham
- 120 gm mafuta akadzika-mafuta kana mazai emukaka akaviriswa, pamwe nehafu yezvimwe mapuroteni.
Rondedzero # 2 - chero kushumira kwezvibereko kana miriwo
- Mushonga mutsva yakazara kana sehudhi yehudhi (mbatatisi nemagumbe haisi pamwe).
- 200 magiramu emichero chero ipi zvayo nenzira yakabatanidzwa kana imwe kana maviri michero yose (bhanana nemadhiro zvakabviswa).
- 300 magiramu emhando ipi zvayo yemiriwo (kunze kweiyo mbatatisi), yakanyanyisa.
- 60 gramu yemichero yakaomeswa. 150 magiramu emashamba emakwenzi kana mbeu.
Rondedzero # 3 - chero chikamu chemakrohydrates
- Chikamu chiduku chezviyo zvakabikwa.
- Zvitatu kusvika kune zvina punipuni yeripisi yakabikwa, pasta kana buckwheat.
- Chidimbu chegorosi, zvizere-zviyo kana nehuruki chingwa.
- Mabiko maviri akabikwa kana akabikwa, mapafura matatu kusvika mana emapatata yakasviwa, pea yakabikwa, lentils, chibage kana nyemba.
Sample menu
Menyu yezuva rimwe nerimwe inogadzirwa maererano nemazano aya.
Kwekudya chamangwanani, tinodya chikamu cheprotini kubva pakurongwa rwekutanga uye chikamu chemiriwo kana michero kubva kune yechipiri mazita.
Kwemasikati, idya chikamu chemapuroteni, chikamu chemiriwo kana michero, chikamu chemahydrohydrates kubva kune chetatu urongwa.
Kwemapakati emangwanani emangwanani, idya chikamu cheprotheni, chibereko chezvibereko kana miriwo uye chikamu chemakrohydrates.
Kwekudya kwemanheru, idya chikamu cheprotheni uye kushandiswa kwemiriwo kana michero.
Zvirongwa zvezvibereko zvakanakisisa
Muzuva zvakakosha kunwa kwete pasi pemaminitsi maviri nehafu emvura, iyo inofadza green tea isina shuga kana mvura yakachena.
Mambakwedza kwemaminitsi makumi matatu tisati tadya kudya, tinwa girazi remvura yakachena, iro rinotanga chirongwa chekudya uye hachizokuregerei kudya.
Mafuta anopisa anodya anonyanya kubudirira kana akabatanidzwa nekunzwisisa muviri.
Usakanganwa kuti protein yekudya inopesana nevanhu vane zvirwere zvepfungwa, gout.
Mukuwedzera, vanhu vazhinji vane chido chakasimba, kana iwe uri weboka iri, zvino masikati, shandura michero nemiriwo.
Kuti uwane zvakanaka kudya kwemafuta, zvakanakisisa kushandura kune kudya kwekupatsana, kudya katanhatu kana katanhatu pazuva muzvikamu zviduku.
Mauto ehuni anopisa pakati pezvibereko anotorwa seinanaples nemichero yemiti yemichero, uyezve, iyo yekupedzisira inobatsira kuderera kwechido.
Ichi chikafu chakanaka nokuti chakasiyana chaizvo uye haufaniri kutambura nenzara nekuda kwekushaya kwekudya. Izvi zvinoshandiswawo nezvokudya zvina.
Inokurudzirwa kusanganisa nyama yakasiyana-siyana kana zvigadzirwa zvehove nemukaka kana mukaka wakaoma-kwete, kutorwa kana imwe kana imwe, kuitira kuti usakuvadza muviri.