Mitemo yekuita.
- Chinhu chokutanga chokuyeuka ndechokuti nguva inowanikwa sei. Dzinofanirwa kutungamirirwa 1-2 kavhiki.
- Kusunungura mazuva pamusoro pekugadzirwa kwezvinhu zvinotenderwa zvinogona kugoverwa mumapoka mana: makhahydrates, mafuta, mapuroteni uye akabatanidzwa. Puroteni kudya, inosanganisira nyama, cottage cheese, hove uye yogurt, uye kudya kwemafuta kunobvumira kushandiswa kwekrimu yakasviki nemiti yakakisi, zviri nyore kune vamwe. Saka zviri nyore kutanga kurwisana nekuderedzwa kwemazuva ekudzikinura.
- Kuti uwedzere kubudirira, unogona kuronga mazuva maviri anotevera ekudzikinura, asi izvi zvinopa kuti nzara inoremekedzwa zvakanaka.
Carbohydrate kudya kwemazuva okutsanya kunoreva kusarudzwa kwezvokudya zvinosanganisira yakaoma makhahydrates uye fiber, yakazara nemavitamini nemaminerari, zvinoshandiswa nemichero, miriwo nemabhakri: maruva asina kuibva emaapuro, plums, cherries, currants, makate, cucumber, tomato nevamwe. Mapuroteni nemafuta zvemazuva ano anofanirwa kuiswa kunze kwezvokudya zvakanyanya. Idya zvokudya muhupamhi twakasvibirira muzvikamu zviduku zve 150 g kashanu pazuva kuburikidza nenguva yakareba yenguva. Miti nemichero zvine mvura yakawanda, saka hazvikurudziri kunwa mvura muwedzere.
Pakati pezuva rekubudiswa kwemafuta , 500 g ye 20% mukisi wakasviki kana kamuti inogona kugoverwa muzvikamu 5 zvakaenzana uye inopedzwa zuva rese panguva imwe chete. Kaviri pazuva unofanirwa kunwa kuvharwa kwembwa yakasimuka kana kofi nemukaka (rimwe girazi, usabvisa shuga). Somugumisiro, ma-enzyme anochera mafuta achagadziriswa, kutendeuka kwemakhahydrates mumafuta kunomiswa, uye pancreas ichakwanisa kuzorora.
Muzuva reprotini risina, rinobvumirwa kudya 150 gm cottage cheese ne spoonful yekisiki yakasviba 4 pazuva kana kunwa 250 mL kefir 6 kanomwe pazuva. Iwe unogonawo kunwa kaviri pamusi mukombe wekofi nemukaka usina shuga. Mazuva ekudzikinura akadaro anobatsira pakugadzirisa kwemasabolism mumuviri uye kuwedzera basa remakemikari rinokonzera kuparadzwa kwemafuta.
Kwezuva rinodya nyama , virai 450 g ye nyama yakaderera-mafuta uye mugovere iyo ye 5 servings. Inwa kapu yekofi nemukaka uye 2 magirasi e rosehip iyi katatu pazuva. Shuga yakabviswa.
Zuva rakabatanidzwa kana rakaoma rekudzikinura zuva rakagadzirirwa kushandiswa kwezvinhu zvakafanana. Inogona kuva mupunga nemaapuro, yogurt uye kottage cheese, nyama nehove, miriwo nemichero, nezvimwewo. Unofanira kudya zvokudya kanomwe pazuva muzvikamu zve 200-250 g.
Kune avo vanoita zuva rekutsanya kaviri , zvinokurudzirwa kusarudza nyama zuva rokutanga, uye rechipiri - yemiriwo kana ukamu wakamu. Shandura misi yezuva racho haifaniri, asi zvokudya zvinofanira kutorwa zvakasiyana kune avo vasingateereri kudya. Izvi zvinobatsira zviri nani kubata nemanzwiro erara. Kurara usiku kunofanira kuwedzerwa, kwete maawa 9.
Zvirongwa zvekuita kwekudzikinura kwevhiki.
Nheyo yezvokudya ndiyo muto wekureruka . Kuti ugadzike, unoda 6 maharabhu, mashoma matsva kana makasitini makasheni, kwete kabichi yakawanda, michero yakawanda yepirasi, celery uye cube yemuriwo muto. Miti inogurwa, inwa mvura, kuwedzera muto, munyu uye pepper kuti uite, unogona kushandisa chero zvinonhuwira uye nguva. Itai kumota uye rambai muchikwirira moto kwemaminitsi gumi. Izvozvo zvinoderedza kupisa uye kubika kusvikira unyoro hwemiriwo. Iyo muto yakagadzirira.
Ikoko kune chikafu ichocho chaunoda zuva rega rega, nguva dzose pane manzwiro enzara. Mukuwedzera kune muto, menyu inofanira kunge ine zvigadzirwa izvo zvinokurudzirwa kune rimwe zuva revhiki yekudya. Pazuva rega, mazuva asingashamisi, soro yekurasikirwa kwekurema haiteveri.
Menyu nemazuva.
Zuva rokutanga: unogona kudya muto, michero (kusina mabhanana). Inwa - tei, kofi isina mukaka uye shuga, mvura kana jeriberry juice.
Zuva rechipiri: muto, miriwo mune chero ipi zvayo, greens. Bhuku rakagadzirwa nehombwa rinotenderwa kwemasikati. Pasi pemutemo, chibage, nyemba, peas, michero uye chero zvimwe zvinwiwa kunze kwemvura.
Zuva rechitatu: muto, michero nemiriwo. Iwe haugoni kudya mabhanana, mbatata yakabikwa uye nyemba. Iwe unogona kunwa mvura.
Zuva rechina: soup, miriwo uye michero. Unogona kudya kusvika kumabhanana matatu. Inwiwa - mvura uye mukaka wakaoma.
Chishanu zuva: soup, nyuchi (kusvika ku-600 g), itsva kana munyu marata. Zvinokurudzirwa kuti iwe unwe makirasi 6 kusvika ku8 emvura nhasi.
Zuva rechitanhatu: soup, nyuchi, mhomwe. Inwa mvura uye usabvisa mbatata yakabikwa.
Zuva rechinomwe: soup, rizi rakasvibirira, jisi yemichero pasina shuga yakawedzerwa, mvura. Iwe unogona kuwedzera chero zvinonhuwira kune soro.
Somugumisiro wekudya kwakadaro kwevhiki nevhiki, nezvose zvinokurudzirwa, zvinokwanisika kurasikirwa 5-9 kg yehuwandu hwekurema.
Kana wakashata zuva rekudya - hapana chinetso, unogona kuchidzokorora chero nguva. Zvinotanga kutanga neicho kubva pazuva rokutanga.
Nokuda kwehuwandu hwezvokudya, unofanira kukanda doro, zvinokonzera carbonate uye chingwa. Usachiva zvinhu uye uwedzere mafuta kune zvokudya (kunze kwemazambatayi akabikwa nehotela pane rimwe zuva). Iwe unogona kunwa zvinwiwa shure kwekuguma kwemusangano, mushure maawa makumi maviri nemaviri.