1. Unoda kudya panguva imwe chete
Mutsara wekudya kwakanaka ndiko nzara ine utano, apo munhu ari kufara uye chikafu chechingwa. Mushure mekunyengedzera, kupisa, kushungurudzika uye mushure mekushanda nesimba, zviri nani kuti usagara patafura kamwe chete, asi zvishoma mumaminitsi makumi maviri. Kana musinganzwisisiki, musadya musimba. Muviri unonyatsochengetedza simba, izvo zvingadikanwa panguva yekurwara. Uye kana achida kudya, anogona kukupa chiratidzo.
2. Haufaniri kudya kudya kwekudya
Apo patinoenda kubasa mushure mekudya kwekudya kwekudya kwemazuva ano, isu, saka, hatibvumi kuti zvokudya zvive zvakanaka, asi misoro yedu haibvumirwi kufunga. Inenge 75% yeropa rinomhanyira kumudumbu, uye chirongwa chokudya chinotora maawa mana. Zviri nani kudya maawa matatu mushure mokurara, uye panguva yezuva rose iwe hauzovi nenzara. Zviri nani kudya chikafu chekudya - porridge uye tei. Zvigadzirwa zvekudya zvinonyanya kudyiwa kwemasikati.
Gadzirira chikafu chekudya chamangwanani
Rice nekottage cheese
Ita magiramu zana edzimba chechesi 10% mafuta, pamwe chete nepuji yepuniki yakakanyiwa, uye 2 mashupuni mukaka wose, munyu, pepper. Uye ugoisa zvikamu zviduku zviduku zveupunga.
Cocktail ye plums uye mukaka
Tora magiramu 100 emukaka, 150 gramu weplums akaibva uye uwedzere maaspuni 5 eeshuga, sinamoni. Buda kubva mumapfupa emvura uye unomesa jisi. Ngatishandise jisi nemukaka wakabikwa wakabikwa, wedzera siminoni uye shuga.
3. Haifaniri kutumirwa
Pasi pemitemo yekudya kwakakodzera kubva pakudya, munhu anofanira kufara. Munguva yekudya, haufaniri kutsauswa nezvinhu zvisingabatanidzi, uye chikafu chinofanira kunyatsochekwa. Sezvo uchenjeri hwekuEastern hunoti, unoda kutsvaga chimwe chikafu chezvokudya nguva makumi maviri, uye ipapo iwe uchatora uremu.
Anfisa Chekhova anorayira zvinotevera: nzira yakarurama yokuderedza uremu ndeyokudya zvakanaka uye kuzvida iwe pachako. Paunenge uchida, pane, iwe unogona kutenga chimwe chinhu chinonaka, asi haufaniri "boo".
Demi Moore - imwe nyanzvi yeHollywood inodya zvokudya zvezvirimwa, yakagara ichipa mukaka, nyama, shuga uye inosarudza miriwo uye michero itsva. Kutenda kudya uku, Demi Moore anotenda kuti mamiriro echepa rake ari nani pane zvaive muhuduku hwake, apo asina kubhadhara mitemo yehutano kudya.
Nzira inofadza yekunyengera dumbu rako, kuitira kuti kudya shure pashure pokudya zvigare nguva yakareba kupfuura nguva, iwe unoda kudya maaspuni 2 emafuta omuorivhi, maminitsi gumi usati wadya.
4. Zvimwe fiber
Fibha ndiro chigadzirwa chekudya chinowanikwa muzvokudya zvekurima, hazvina kushanduka uye zvinogadzikana.
Simba risina tsvina - rinowanikwa muzvibereko, miriwo, mupunga, gorosi uye bran bran. Chaizvoizvo, ivo vari mune peel, vakurira mumvura, sechiponjo uye kubvisa zvinhu zvinokuvadza kubva mumuviri. Nokudaro, zvinobatsira pakuchenesa kwepamuviri yepamuviri.
Sungunuka - inowanikwa mumichero, miriwo, nyemba, oat bran, iyo inowanzoita mumukati micheflora.
Kuti unzwe uine hutano hwakanaka, iwe unofanirwa kudya zuva rimwe nerimwe kwehafu ye kirogiramu yemabriji, michero nemiriwo. Miti nemichero zvinoshandisa nzira yekugadzirisa-kugadzirisa, kusunungura muviri wekuvhara, kuchenesa chirwere chako chekudya. Vanowedzera simba remuviri kurwisana nehutachiona uye kuwedzera hutachiona.
Risotto kubva kumiriwo - kuburikidza nekushanda
Tora magiramu makumi matatu emupunga uye wiraya mumvura ine munyu, kunyura. 100 magiramu emichero nemidzi yakatemwa mumakumbo kana mashizha, akaiswa mumuorivhi kana soybean mafuta, kuwedzera misi isina miti yeparsley, munyu unowedzera kuvira.
Tichadira dhe, rinosanganiswa nemukaka, kubika pamvura yekugeza kana kubika muchoto.
Mune chimwe chikamu chakapedzwa chedha yakagara yakagadzirwa inongoda 243 kcal chete.
5. Mapuroteni emhuka yemhuka anofanira kuvapo
Hove nenyama - inowanikwa mune mapuroteni. Pazuva munhu anoda kudya hove dzinenge magiramu 70, uye zvigadzirwa zvemhuka anenge zana magiramu.
Zvokudya zvegungwa zvinodiwa kuti muviri udzivirire zvirwere zvepfungwa. Kurohwa, kurwadziwa kwemwoyo, chirwere chemwoyo chinonzi ischemic, atherosclerosis inopesana nechepamusoro pekuwedzera kwecholesterol.
Ihove ine fatty acids, iyo inoporesa, inodzivirira kuvharwa kwecholesterol pamasvingo emidziyo yedu. Zvichida chakavanzika chehupenyu hwemaJapan ndechokuti dzinodya zvinopfuura magiramu 200 emafodya ezuva nezuva.
Steamed Steak
Tichashambidza nyuchi ndokucheka muzvidimbu zvakaputika mumashuga emasumbu, isu tichakoromoka, uye tigoita steak ova. Fry asina mafuta mune gango rinopisa, kusasa mvura shomanana, munyu uye zvishoma kubudiswa. Usati washanda, shandisa parsley yakasvibiswa uye yekorora nemononi tambo. Shumira nemiriwo uye mbatata.
Muna 100 gramu mune 132 kilocalories.
Nutritionist vanoti mapurotini anopa pfungwa yekunaka kupfuura makhahydrates uye mafuta. Uye inorayirwa kuti utange kudya neprotein yezvokudya. Somuenzaniso, kana uine hove nemiriwo yekudya kwemasikati, unoda kudya hove kutanga, uye zvimwe zvose.
Baked cod ne apulo
Chenesa uye simesa cod, bvisa musana nemapfupa. Tichaiputira kwemaminitsi makumi matatu mumukaka, tichaipwisa uye munyu. Maapulo anonatswa uye akachekwa muzvimedu uye isu tichazvifukidza nazvo nehove. Fukidza nemafuta e soya, kuvhara mumapepa uye kuisa muchoto kwemaminetsi makumi maviri nemashanu.
Kuti hove isapiswa, unofanira kuisasa nemvura. Usati washumira, shandisa parsley. Shandisai mbatata yakabikwa uye saladi kubva mumiriwo yakasvibirira.
Panzvimbo pekodhi, unogona kutora bream, pollock, pike, carp. Iyo ndiro yakagadzirwa ine 141 kilocalories. Izvi zvinokurudzirwa kutaridzika kunoshamisa uye kwe cellulite.
6. Haufaniri kurega chingwa
Iyo yakakonzerwa nemakungu-ehydrates ndezvokudya zvebiki. Kumunhu, zuva rega rega kudya kwemaawa 300, kune avo vanoita basa rakaoma, basa remuviri, uye avo vanobatanidzwa mubasa rehunyanzvi vanoda chingwa chiduku.
Muzvokwadi, vagari veRussia vanodya anenge magamu mana echingwa pazuva, asi vagari vekuEurope vanodya hafu yechingwa chakawanda. Chingwa muzvokudya zvakawanda zviripo, chinhu chikuru ndechekuti chakanga chisiri kungobikwa chete, asi chaiva nemazuva maviri.
Sandwich ine nyama
Tora chimedu chechingwa, icho chinoitwa kubva ku-wholemeal nechigamba, chichiparadzira nepasipuni ye yogurt, kubva kumusoro tinoisa chimedu chehadzi yakakangwa yehuchi uye 50 gramu yemakucheka akachekwa uye tomate. Fukidza nemiriwo. Sandwich tinogadzira mhuka chaiyo.
7. Muzvokudya zvinofanira kuva phiri
Kungofanana nechingwa, panofanira kunge kune phariji, iyo inonakidza inopa makhahydrates uye inobata nzvimbo inokudzwa mukudya kwedu. Zuva roga roga, vanhu vanoda kudya magiramu 3 ezviyo, pearl nemiriwo zviyo, 8 gramu ereeri uye 10 gm eat uye buckwheat.
Kuti urege kubika zviyo zvishomanana pazuva uye usingaenzanisi zvinowanikwa nehupuni, zvichava zvakanyatsonaka mangwanani kuti udye peji kubva kune zvakasiyana-siyana. Nokudaro, ichapa chidimbu chemuviri wako mu croup.
Irosi peji ine mazambiringa akaomeswa
Ngatitore 250 gramu yemucheka wemukaka phariji yakasanganiswa nekorosi uye mazambiringa akaomeswa.
Iko kukanganisa kufunga kuti muesli yakaderera-koriori, inobva pane nzira yekugadzirira nekugadzirwa. Sezvo mutemo, iwo akaomeswa neuchi uye nesirasi pamafuta ezviyo, izvo zvinowedzera calori zvinyorwa zve muesli.
Kuti urege kuwana zvisingakoshi, zviri nani kubika oatmeal porridge, uye panzvimbo pezvibereko zvakaomeswa tichatora uye tiwedzere michero itsva. Iwe unofanirwa kuziva kuti apricot ine 18 kilocalories, uye muma apricots akaomeswa ave ane 27 kilocalories.
8. Edya mamwe mvura
Kunyanya kunyorera-calori mvura. Kana iwe ukanwa magirasi matanhatu kana masere emvura pazuva, iwe uchabatsira muviri kuchenesa mungozi inokuvadza, uye izvi zvinobatsira kuzadza muviri wako pasina makori. Kubatsira kwemvura yakasviba ndeyokuti nokunwa mvura, iwe unorega kunwa doro-koriori, zvinwiwa zvinotapira.
Vanhu kazhinji havaverengi makirogiramu ekunwa kunotapira, uye usabatanidza zvinwiwa izvi nokudyisa, uye ichi chirevo chisina kururama. Zvakanakira zvinwiwa zvakawanda ndizvo zvinotevera: nzara inoderera, uye simba rinoshandiswa rinochengetwa panguva yakakodzera. Usatorwa nemvura inoshandiswa, mishonga inenge yakarongeka, chengetedza mvura mumuviri, inonoke kushanda kwekurasikirwa.
9. Tinoronga kuti tive nemazuva mashoma
Svondo rapera inguva yakakodzera yekukwanisa kuchenesa muviri wedu weupisi uye kuzadza nzvimbo dzekuchengetedza simba - iyi. Tiri kuchengetedza mishonga yakachena, michero uye mineral mvura pasina gasi. Tipei basa rekudya miriwo kakawanda mufomu yakasvibirira.
Tanga mangwanani edu nemirazi matatu emvura inodziya, yakabikwa, wedzera 3 kana 4 zvimedu zvearangi kana marimu mukati maro. Kunwa kwakadaro kunogona kuchenesa chiropa.
Muzuva rose, kunwa magirasi matatu kana mana emvura yakasvibirirwa kubva mumiti kana michero. Jira rakanaka kwazvo rakanatswa nemaminera emvura.
10. Yeuka manzwiro echiyero
Mukudya kwakakodzera kwomunhu, hapana chigadzirwa chinorambidzwa, kana chakagadzirirwa uye chakachengeteka kune utano. Zvigadzirwa zveCiscuery, tei, doro hazvina kumbobvira dzichionekwa semishonga inobatsira zvikuru, asi iyo inogadziriswa mitemo maererano nekuchengeteka.
Muzuva raunogona kudya ma gramu maviri emvura mashizha akaoma, 1 gramu yekofi, akawanda awo anogona kusunungura sangano remagetsi.
Chivigiro, jelly, jam, uchi, chokoti, makisikiti, masipi, shuga haingakuitiri zvakaipa, kana iwe ukacherechedza chiyero, izvozvi zvigadzirwa mumutengo wacho hazvifaniri kudarika makumi mashanu magiramu pazuva. Asi ivo chete isu tinoshandisa 2 kana katatu kupfuura mitemo inobvumirwa. Iyo yakanakisisa iyo ichava iyo inotsiviwa - mairikiti uye michero yakanaka.
Iye zvino tinoziva kuti mararamiro akanaka, hutano, kubatana, uye kutungamira mararamiro ane hutano uye, tichicherechedza, tichava akanaka uye maduku.