Nharo yega ye nzira iyi yekurwa nema kilogram ndiyo mutoro uri paitsvo. Paavhareji, puroteni yezuva nezuva yevakadzi yakadzika pakati pe50 ne 90 gmm. Ichi chiyero chinoratidza hutete hwakachengeteka hweprotini dzinodya mukudya. Kana zvakanyanya, itsvo dzedu dzinotanga kushanda pamwe nehondo yakasununguka, iyo inonyangadza zvikuru basa ravo. Saka, panguva yekudya kunofanira kunge yakanyatsochenjerera.
Chii chaunogona kudya?
Nhamba yezvigadzirwa zvinobvumidzwa kushandiswa zvakasiyana-siyana: nyuchi, huku, marudzi mazhinji ehove uye shellfish, michero yekurai, uyewo mazai, kunyanya huku uye zvihuta. Kunewo urongwa hwezvokudya izvo zvichazosiyiwa panguva yezvokudya: zviyo, zvose zviyo zveupfu (kunze kwezvokudya zvezvokudya uye zvakakosha maokie), michero yakanaka (mazambiringa, mapeaches, mavheti, mapeari, etc.), miriwo yemashizha (eg chibage uye mbatata).
Isu tinokupa kuti iwe ucherechere mamiriro ekufungidzira kwevhiki.
Iwe unogona kushandura zvimwe zvekudya nezvikafu paunyanzvi hwako.
Vhiki yePurotini Diet
Zuva Rimwe
Zvokudya zvokudya: 160 gr. boiled chicken fillet, 100 gr. grated beet, 1 chicken egg, green tea
Kudya: 150 gr. yakabikwa chicken, 1 chikafu chekudya, 120 g. saladi yekaroti, cucumber uye parsley, jisi yemiriwo
Kudya: 100 g. hove dzinokwana, 20 gr. cheese 120 gr. saladhi kubva kuhove yakabikwa nekisiki yakasviba, green tea
Zuva repiri
Zvokudya zvokudya zvishoma: 140 gr. mombe yakabikwa, 2 mazai mazai, chidimbu chekodhi casserole, kofi isina shuga
Kudya: 200 g. hove yakabikwa (pasi-mafuta-mafuta), saladi kubva mazai uye ukisi wakasvibirira, jisi yemiriwo
Kudya: 150 gr. yakabikwa chifu chechifu, 100 g. pasi-fat fat cottage cheese, girazi remvura
Zuva rechitatu
Kumba kambamwe: 100 gr. yakabikwa nyuchi, saladi yemamato uye cucumber, jisi yemiriwo
Kudya: 150 gr. pasi-fat-fat cottage cheese nekisiki yakasviba, 2 apuro, green tea
Kudya: 150 gr. hove yakabikwa, 120 g. sauerkraut
Zuva rechina
Zvokudya zvekudya: 150 gr. pasi-fat fat cottage cheese, green tea kana kofi chaiyo
Kudya: 170 gr. yakagadzirirwa nyuchi nemaroti, 150 g. mhariwo yemiriwo
Kudya: 100 g. brynza, 1 mazai, 100 g. sauerkraut, girazi remaminerari mvura
Zuva rechishanu
Zvokudya zvokudya. cottage cheese nekisimu yakasviba negirazi ye yogurt
Kudya: 180 g. yakabikwa chicken nyama (inogoneka nemukaka), saladi yemucucumber, kabichi uye parsley, muto wezvirimwa
Kudya: 160 gr. hove yakagadzirwa nemidziyo, 50 gr. brynza, girazi remvura
Zuva Ritanhatu
Kumba kambamwe: 100 gr. boiled chicken fillet, 120 gr. grated karoti nekisimu yakasviba, green tea
Kudya: 150 gr. Nyuchi yakabikwa, 100 gr. sauerkraut, muto wezvirimwa
Kudya: 50 gr. brynza, mazai maviri, green tea
Zuva rechinomwe
Zvokudya zvekudya: 150 gr. hove yakabikwa, saladi yemakucheka uye kabichi, green tea kana kofi yepanyama
Kudya: 150 gr. boiled chicken fillet, 2 apuro, green tea
Kudya: 150 gr. pasi-fat-fat cottage cheese kana curd casserole, kudya kwekiki, girazi remvura
Mukati pakati pezvokudya zvinokurudzirwa kunwa girazi remvura. Uyewo anenge 300 ml. Mvura inofanira kudhakwa mangwanani mangwanani musina chinhu, sezvo izvi zvinovandudza zvikuru metabolism. Mukuwedzera, kutora mangwanani kunenge kusakuvadza, nokuti, sezvamunoziva, kuedza muviri kunongopisa makoriro, asiwo kunobatsira kurwisa kunzwa kwenzara.
Sezvaunogona kuona, kudya uku hakusi se "spartan" sevamwe. Zvokudya zvakasiyana zvakakwana. Kana zvichidiwa, zvakawanda zvinonaka zvinodya zvinogona kugadzirirwa kubva kumapuroteni. Asi kubatsirwa kukuru kwekudya uku ndiko kurasikirwa kwekukura kwekukurumidza. Vasikana vakawanda vatove vaona zvibatsiro zveiyo nzira.
Mamwe maongororo
Svetlana:
"Dambudziko rekuremera kwakanyanya rakapiwa kwandiri nerhaka, iyo yandakanga ndisina kuedza - uye mambakwedza emangwanani, uye kuparadzanisa kudya, uye zvokudya zvinokanganisa zvinoshanda pamutemo we" muromo kuvhara. "Asi hapana chakapa chinoguma. zvakare ndakagadzika muhudyu mangu uye mudumbu. Hazvina kumboitika kare kare ndakadzidza nezve nzira iyi yezvishamiso, ndakasarudza kuedza.Migumisiro yeprotini yezvokudya yakandityisa.Itakatotora makirogiramu manomwe mushure mekambani yekutanga.Mwedzi miviri yapfuura-ini handina kuwedzera uremu. pamusoro pekudya ichi uye zakre izvozvo kubudirira kwangu ... "
Elena:
"Ndakanzwa nezvekuvapo kwekudya ichi kwemazuva mazhinji, asi handina kumbofarira chinhu chakadaro kusvikira huwandu huwandu hwakandibata." Mushure mokuberekwa, ndakawana makirogiramu gumi, mazhinji acho akanga asina kumira pamativi angu. "Kuita muviri kwakanetsa, asi hapana mugirazi Mukuwedzera kumusha mangu zvakakwana Ndakatanga kudya maererano neprotini yezvokudya. Chigumisiro chacho hachina kukwana makirogiramu gumi mumwedzi mumwe chete. Zvakashamisa! Ndatova zvishoma kudarika zvandakanga ndiripo ndisati ndauya! "
Kutarisana nekuongororwa kwevasikana, unogona kunzwisisa kuti nzira iyi yekudya zvinovaka inopa chikonzero chakakosha uye chinogara. Uye kana dambudziko rekureruka kwakanyanyisa rakakosha kwauri, saka tinokurudzira zvikuru kudya uku. Shanduko yezviri nani!