Unoda kukurumidza kuzviunza iwe wakagadzirwa? Zvakanaka, izvi chaizvoizvo! Uye, kwete kungoora muviri, asi kuwana simba. Uye nokuda kweizvi iwe uchafanira kubhadhara zvakanyanya zvokudya uye uende mberi kune "kudya kwakanaka". Nezvekudya nenzira yakakodzera uye nekubatsira muviri, uye ichakurukurwa pasi apa.
Zvokudya zvinorongwa hazvizokubvumi kuti uchinzwa nzara. Sarudza zvidyo zvekudya zvakasikwa, dzidza kudya masadhi, kwete kuzadza ne mayonnaise (shandisa musanganiswa wemafuta emuorivhi nemuto wemuori mumaduku maduku). Paunenge uchitenga michina yevhiki, nyatsoongorora zvinyorwa mukutsvaga mafuta e-fatty ye yogurt, mukaka uye cottage cheese. Uye iva nechokwadi chekutora hafu yeawa pazuva rekuvhima-kufamba, kufamba, gymnastics. Sezvo mubairo wekutarisira nyore nyore iwe pachako neaunoda, iwe munguva pfupi uchakwanisa kufara kuti iwe uchachengetedza zvakachengeteka muhombodo dzako dzechikwata mushure mokunge jeans ichinyorwa. Uye iwe unogonawo kubatanidza mudiwa wako paanenge ashamba, uye usapinda pasi pemvura nguva dzose paanopinda muimba yekugezera. Uye muchitoro chekupfeka chinokanda mutengesi wacho: kwete, iyi inopfekedzwa ikangosungirirwa pamusoro pangu, ipe hukuru hukuru!
7 NZIRA DZOKUDZIDZA KUKUNDA
1. Tenga zvigadzirwa nokugadzirira menyu mberi! Itai pane zvamunenge maita mapeki mashoma uye mimwe miriwo nemichero. Itai kuti mutengesi uwane ruzivo kumuviri.
2. Kuti urege kudya zvakanyanya, edza kudya panguva imwe chete, pasina kutora nguva refu. Nhengo yenzara inotanga kuenderera mberi ichitsvaga zvokudya mune zvakachengetwa!
3. Deredza zvikamu. Kana iwe ukaisa zvakawanda mberi, iwe uchadya chikamu chikuru. Zvichida iwe pachako uchashamiswa kuti iwe unogona kudya zvishomanana. Nenzira, uhu hwemahwendefa hunoitawo basa rinokosha.
4. Usadya usati watanga TV. Nhoroondo inoratidza kuti, "kubhabhatidzwa mubhokisi", isu hatichachengeti kutakura uye zvatinodya.
5. Edza kudya zvishoma nezvishoma. Paunenge uchichera zvingwa, isa pfumo iri parutivi. Saka iwe munguva pfupi uchakwanisa kubata nguva iyo iwe uzere.
6. Funga nezvazvo: unogona kuwana mamwe makorikori, kunyange kudya zvakakosha zvinonaka zvekudya! Semuenzaniso, maji ane shuga yakawedzerwa, mafuta emishonga emisi anogonawo kuderedza kudya kwako.
7. Kana uchida kunwa girasi rewaini, regai rive rakaoma, pamwe nehuwandu hwemakori. Simba uye zvinotapira zvinwiwa zvinodhaka zvakanyanya!
Perekeksy
Kana panguva yezvokudya zvikuru isu tichiri kuedza kuchengeta mukati mekugadzirisa, iko kuburikidza nekudya zvinonaka zvatisingaoneki kuwana pfuma isina maturo zvachose! Asi iwe unoda kudya zvakanaka! Ndicho chikonzero chienderera mberi:
✓ low fat mafuta yogurt,
✓ makisiki akaoma asina kunwa kana chingwa,
✓ zvipfeko zvine muesli,
✓ nuts,
✓ michero yakaomeswa.
KUPINDA NENGUVA NOKUTANGA
Sarudza ndiro dzakanaka dzakagadzirirwa nyore uye nokukurumidza.
♦ Salmon steak, iyo inogona kubikwa muchoto, nemucroccoli kana mimwe miriwo inopisa. Izvi zvinodyiwa zvechando zvinofanira kunge zvakachengetwa.
• Muchengetedze kubva kune nyama yakashata, yakabikwa muchoto pane grill pasina mafuta. Kune rumwe rutivi dhishi - mbatata mune yunifomu, uye yakabikwa muchoto.
♦ Kana pane doro mumba, rishandise kakawanda kana pasina nguva yakakwana! Mune dzimwe mhando, unogona kubika ndiro dzakawanda kamwechete. Uye usakanganwa kuti nenzira iyi yekubika, huwandu hwakawanda hwevhithamini nemuviri huripo. Sekuve yakanakisa dessert, unogona, somuenzaniso, kubika peari yakacheneswa mumabiro maviri, kudiridza nejisi remuori. Pamberi pemugumo wekubika unosasa iyo ne grated chokoti yakashata, udira kirimu uye tenderera mberi kwewaini kwemaminiti 1.
♦ Shandura nzira yekudya zvakakwana. Hazvifanirwe kuva chiito chekuita kwevhiki mbiri, asi nzira yehupenyu. Mukufamba kwenguva, kudya zvakanaka uye nekubatsira muviri, iwe uchaponesa simba rako uye utano.
MENU YEDU YAKANYORWA PASIKANA 1200 CALC
Zvokudya chamangwanani (kusarudza):
• tei kana kofi pamwe necheka rechingwa uye teaspoon yebhotela uye jamu pane fructose, hafu yemazambiringa;
• chikamu chewaatmeal, nutswa matatu, tei nemukaka wakaoma, 1 machungwa;
• magiramu 100 edzimba chechesi, 1 kiwi, 1 mbiriso;
• Bhanana 1, tei ine mukaka wakaoma;
• omelette kubva 1 yai nekaka, tei kana kofi nemukaka wakakanda
Kudya (kusarudza):
• tuna tuna saladhi newaini yakasvibirira uye lettuce yakasvibirira, mvura yemvura;
• chidimbu chechifu chinenge chisina ganda, miriwo, slice yevhuni;
• huku nyama nyama yehudhi nemaparera, mvura yemvura;
• girazi remagaka, saladi yemidhoro, kunwa;
• chidimbu chemafuta ham, tomato, apuro;
• hafu yekapu yekottage cheese, maviri tangerines kana kushandiswa kweinaninipine yakakangwa
Kudya (kusarudza):
• hafu yenguruve yakabikwa yemukaka, rizi yakabikwa, maguva;
• Supu yekuku, cucumber saladi nemiriwo, vitamine brew kubva kumuno mahudyu;
• pasita ane miriwo yakabikwa, yakasaswa nechesi, compote yemakroti kana michero yakaomeswa;
• Kushumira salmoni pane grill, mbatatayi yakabikwa, batch yemakroje
• nguruve yakasvina pasina mafuta, zucchini uye pepper kune vamwe vaviri, hafu yegirazi yemusi weapuro;
• Sopu yehhandi, chikamu chiduku chemuzinga wehutu, apulo yakabikwa
Nyoka (yakasarudzwa):
• mukombe we yogurt yakaderera-mafuta, apuro;
• 100 g ye cottage cheese, aple;
• hafu yegirazi remazambiringa
• 1 peari
• sandwich nean lean ham, tangerine
• Pearita pita nematani yakakonzerwa nemakinini uye tomate cherry
Kudya (kusarudza):
• 100 g curd casserole, hafu yekapu ye compote ye peaches;
• 2 mazuva, apuro, kirazi yepudding;
• girazi remashizha emuchiri, slice chechizi, peari;
• girazi rejelly, bhanana;
• cocktail yevasila yogurt nebhanana;
• kubika apuro, 100 g yekottage cheese