Kudya nerudzi rwemufananidzo

An aple, pear, bhanana ... Iri haisi kudana kune zvinodhaka, uye mukadzi akarota kutarisa zvishoma uye anoyevedza anogona kutora kudya kunosarudzwa nevanyanzvi vekudya kune rudzi rwechimiro. Nokuda kweizvi, chokwadi, kutanga pane zvose unoda kuziva kuti uri mufananidzo wei.
Rudzi rwechifananidzo - bhanana

Main features:

• Ifupa rakatetepa, chimiro chisingatauri chinyorwa.
• Uhu hwemafudzi nehudyu hunenge hwakafanana.
• Bhokisi duku.
• Chiuno chisingazivikanwi, nekuda kwekuti chimiro chingaita sechinhu chikuru uye chakaremera kudarika chaicho chaizvoizvo.
  

Nehurongwa uhwu, huwandu hunorema, kana huripo, zvino, semurairo, wakaparadzaniswa zvakafanana uye haukwanisi kuisa chimiro, naizvozvo vadyi vane kudya kwebumbiro rakadaro haisi nguva dzose, asi kudya kwakakwana kunokosha.

Mafuta ezvokudya anofanira kuiswa mumishonga yekudzivirira kwehutano hwemwoyo, vanachiremba vanotenda, uye vanokurudzira kudya dzimwe hove, maorivhi, mafuta, mhou nemichero. Uye kupa mufananidzo zvishoma zvishoma zvechikadzi kushandiswa uye kutsigirwa mumisumbu yematusita kuchabatsira simba kudzidziswa kaviri pavhiki.

Idya zvakakwirira-mapuroteni (chicken, turkey, tuna, maruva, maruva), chingwa chose chezviyo, kwete-mizinga miriwo uye michero.

Dzivisa "zvakananga" mahydrohydrates akadai sechingwa chena, mbatatisi, zvinwiwa zvinotapira, zvokudya zvakanyanya muhuga.

Menyu ye "banana"
2000 kcal.
Carbohydrate -800 kcal, mafuta - 700 kcal, mapurotini -500 kcal.

BREAKFAST
Omelette kubva mazai maviri ne 1/4 mukombe mushwa, chiBulgarian pepper ne mozzarella, 2 slices of turkey ham, croissant nejamisi jam.

SUNGA
Mukombe wemupea, sipinashi saladi (2 makapu sipinashi, 1/3 - mawaini akachekwa uye 1/4 - nyama yakabikwa, eggponi 1 parmesan, 2 tablespoon vhiniga yokugadzira), chidimbu chechingwa chakakwana.

DINNER
120 g gorosi yakabikwa, yakabikwa muchoto, isati yakasungwa mu soy sauce neuchi, 1/2 mukombe rhino jisi, 6 asparagus stems ne 1 teaspoon maorivhi uye hafu bell pepper. Mukombe wekurima saladhi ne 1 kikapu yewarnuts uye 1 kikapu chemuItaly sauce yekuwedzera.

DESSERT
Mukombe wegour-fat yogurt, peach.

PA PEREKUS
1/4 mukombe maarimondi nemafuta.
Mukombe wemhando ipi neipi yepamusoro-fiber.

Rudzi rwemhando - hourglass

Main features:

• Izvo zviyero zvehudyu nebhokisi zvakafanana.
• Zvakanaka zvakagadzirirwa waistline.
• Kuwedzera kuwedzera kunowanikwa kumusoro nepamusoro kwechimiro chakafanana.

Vakaropafadzwa vanoita rudzi urwu rwechimiro vanogona vasingatyi kuzvitarisa pachavo mugirazi. Iyo yakanakisisa kudzivirira kuwedzera kwakanyanya kwechimiro chechimiro ichi chikafu chikafu chekudya nekuchengetedza chimiro nerubatsiro rwe yoga uye kutamba.

Idya mazai, nyama yakakodzwa-mafuta, makungu, mashizha mashizha, "anononoka" makhahydrates. Dzivisa shuga mumhando dzose.

Menyu ye "hourglass"
1500 kcal.
Carbohydrates - 700 kcal, mafuta -475 kcal, mapuroteni - 425 kcal.

BREAKFAST
1 egg yakabikwa yakaoma, 1 slice ye ham, chidimbu chechingwa chakakwana-gorosi, yogurt.
SUNGA
Saladi ye 2 makapu emashizha ane mashizha, 1/2 matamato, 80 gramu ehove yehove, mapaundi maviri ewacado, 1 kikapu yefura-asina kudya nema 2 tablespoons asina kupfeka mafuta.
DINNER
120 g turkey fillet, yakabikwa muchoto, saladi kubva pa 1/2 mukombe yakabikwa broccoli uye 1 kikapu parmesan.
DESSERT
Fruit-curd mousse.
PA PEREKUS
1/4 nhamba yekombe uye yakasvibiswa apricots.
1 duku pear, slice 1 yechizi.

Rudzi rwemufananidzo - peari

Main features:

• Muchiuno chakakura uye mabheti akaremara, mhuru dzakapoteredza nemabvi.
• Zvakanaka zvakagadzirirwa waistline.
• Chifuva, mapepa uye zvigaro zvepamberi zvakanyanya kuderera kupfuura mahudyu.
• Pachitarisiko chekureruka kwakanyanya, chikamu chepasi chemuviri chinotanga kuzara.
• Chiyero pakati pechiuno nehudyu chinopfuura 0.8.
  

Kubwinya kwaKustodievsky kunongoratidzira zvakadai rudzi urwu, nokuti kuderedza kuyerwa kwebasa basa rakaoma chaizvo. Mafuta ari mumabako uye mahudyu anenge asingatauri. Izvi zvinoreva kuti inoshandiswa chete munzvimbo yekupedzisira. Chirongwa chezvipfuwo zvevatenzi vechiratidzo chakadai: zvakawanda zveprotein uye "zvishoma" makunguhaidhi muzvokudya. Zviremwa zvepanyama zvinofanira kuenzaniswa munzvimbo inonetsa: kumhanya, kurovedza bhasikoro + kudzidzisa kuyerwa, kuenzanisa mufananidzo.

Edya: nyama yakashata, mishonga yakakisi-mukaka, miriwo inowanikwa mu fiber (broccoli, zucchini, dzungu), unsweetened michero-berries (maapuro matsvuku, plums, cherries, gooseberries).

Dzivisa "kurumidza" mahydrohydrates muzvinhu zvose zvinogoneka - michero yakakura muhuga, yakagadzirirwa mishonga yemashizha, somuenzaniso, zvakadai semakaroti, beet, mbatatisi, zvinwiwa zvinotapira uye mabikira. Uyewo marimu uye mafuta (kunyanya kuchena), pamwe chete nemafuta ane mafuta, kunze kwehove, inonyanya kukosha izwi, tuna, herring

Menyu ye "pear"
1500 kcal.
Carbohydrate - 650 kcal, mafuta -425 kcal, mapurotini -425 kcal.

BREAKFAST
Girasi remuchero wemazambiringa, chikamu che oatmeal nemukaka, 1 bhanki.
SUNGA
Sandwich kubva pazvikamu 2 zveketani yechingwa chezviyo, 1 teaspoon yekuedza mayonnaise, 80 g yekodheka, yekate, chikamu 1 chechi, mashizha lettuce, 1 tomato.
DINNER
120 g fried chicken, 1 tomato, 1 kapu yebhandi bhinzi, 1 kapu yemashizha mashizha, 2 mativi e-low-fat cheese ane 1 kikapu yega yega yekugarisa.
DESSERT
A kushandiswa kwechokoleti pudding.
PA PEREKUS
6 vasina kuputsika, 1 chikamu che mozzarella.
1 mukombe pasi-fat yogurt, 1 duku apuro.

Rudzi rwechimiro - apple

Main features:

• Rounded silhouette, chiuno chisina kuiswa.
• Chifukidzo chakakwana uye mapepa, iyo inorema kumusoro kwechimiro.
• Chiyero pakati pechiuno nehudyu chinopfuura 0.8.
  

Nyaya inokosha: iwe unoda kunyatsotarisa uremu, kurega kudya kwekhabhohydrate uye kuwedzerwa - fiber, inoderedza ngozi yekutuka chirwere cheshuga nematambudziko emwoyo. Mashoko akanaka: mafuta kubva muchiuno "mafuta" ari muhudyu, zvinoreva kuti zviri nyore kubvisa. Batsira kudya uye mitambo: zvinenge zvitatu zvemaminiti makumi mana emakumbo ega cardio pavhiki + yoga, kutambanudza. Izvi zvinokurudzira metabolism.

Idya zvakakosha mumakinehydrates (gorosi, buckwheat), nyama, mafuta ane utano (zvishoma nezvishoma).

Dzivisa "zvakananga" marhydrates: jisi chena uye chingwa chena, mbatatisi, zvinwiwa zvinotapira uye michero sebhanana, mavhatini, mazambiringa, masukisi muvanhu vose.

Menyu ye "apple"
1500 kcal.
Carbohydrate -500 kcal, mafuta -575 kcal, mapurotini -425 kcal.

BREAKFAST
Yakaputika mazai kubva paawa 1 ne 1/4 mukombe sipinashi uye 2 maspuni mozzarella, 1 slice ye ham, chikamu chezvokudya zvose zvezviyo.
SUNGA
Saladi kubva pamakapu maviri emashizha ane mashizha, 1/2 nyanya, 80 g yeiyo yakabikwa chifu, 1 mazai akaomeswa, avocado slices, 1 kijiko che feta feta, vakapfeka mafupuni maviri eItaly sauce, 3-zvipuka zvezviyo.
DINNER
120 g grilled chop, 1 mbatata yakabikwa ne 1 kikapu ye-fat-fat cream yakasvibirira uye mavara anyoro, 1/2 mukombe yakabikwa broccoli, yakagadzirwa ne 1 teaspoon yemafuta emuorivhi.
DESSERT
Bhodhi yeakiti yakakonzerwa yakasikwa neyekudya uye 1/2 mukombe yakasvibiswa bherberries.
PA PEREKUS
1 shoma duku.
1 duku pear, slice 1 yechizi.