Hapana zuva rekuberekwa, kwete yekambani, kwete mazororo eMeyi, isu tinokukwezva, sehusiku humwe hwegore. Zvichida, saka, Gore Ritsva risati rava kuda zvakanyanya zvekudya kwemarudzi ose, kureva, Gore Idzva. Zvechokwadi, zvingava zvakanaka kuti uzvichengete uri muhupenyu gore rose, asi ... hazvina kushanda kunze! Uye zvino isu takatarisana nemubvunzo uyu: ndezvipi zvekudya zvakanakisisa kusarudza musati waita Gore Idzva?
Zvokudya zvakatsanya ndezvokudya kwenguva pfupi, chinangwa chikuru chekukurumidza kuora muviri. Asi isu tinofanira kuyeuka kuti kudya "kwakakurumidza", kunowedzera kusagadzikana mugumisiro uye zvakanyanya kukanganisa kwemigumisiro yakaipa yemigumisiro iyi. Asi, chii chinoramba chichiitwa kana zvakakosha kuti uremerwe uremu, uye nguva haisi? Asi kudya kwakakurumidza kunewo zvakawanda.
Pre-hofari nokukurumidza kudya: zvakanaka nguva isati yasvika, apo pairi kuedza kupfeka kwegore idzva, kamwe kamwe yakaona kuti haina kuchinja. Zvadaro gadzirisa kudya kwezuva nezuva ne 4 maapuro, 1 rorineni, 1 chikamu che nyama yakakangwa yakabikwa uye 3 duku rusks. Kana iwe ukaona kuti zuva rinotevera hakuna kuchinja, iwe uchazofa nenzara kwekutanga 1 rimwe zuva.
Emergency diet. Kukosha kwekudya kwakadaro kwekukurumidzira kunosvika 1300 kcal.
Mitemo mikuru yekudya kwakakurumidza ndeyekuti iwe unogona kunwa zvisingagumi zvemvura yemaminerari, asi mukaka wakawedzerwa, wakawedzerwa kune tee kana kofi isina kunyorerwa, haufaniri kudarika kupfuura 250 ml. Iwe unogona kudya chikamu chikuru che saladi yakagadzirwa kubva kune celery, saladi, pepper, cucumber, maapuro, nyemba, chibage nematato. Kufutidzira kunobva kubva ku 1 spoonful ye yogurt, mvura yemonimu inomesa kubva mumononi, vhiniga nemimwe zvinonhuwira.
Kunyatsoteerera kudya kwekukurumidza kwekukurumidzira, iwe hauzovi nenzara, nokuti kudya kunogadzira zvigadzirwa, kunyanya kubva kune fiber.
Kana iwe ukavhuna kudya, iwe unofanirwa kuomesa zvishoma. Kwekudya chamangwanani, chimedu chechingwa, chakakoswa margarine, bhanana 1, 1 mazai aporosi, mazambiringa mashoma; kana 1 mazai akabikwa kwemaminitsi 3-4, 1 slice yechingwa, 1 mukombe yemafuta yakaderera-mafuta; Zvimedu zviviri zvechingwa kubva paupfu hwakatsetseka, 1 bhanki duku, 1 puniki yeuchi; 2 vaduku vanokanganisa, girazi remukaka wakaderera-mafuta kana unsweetened pineapple juice, 1 apple. Izvi zvinogona kushandiswa.
Kwemasikati, zvakare, pane zvimwe zvingasarudzwa zvaunosarudza: bikira zana 100 g mbatatisi mune yunifomu, iva nechokwadi chekunatswa, munyu uye inopa huwandu hwekuwedzera: chikamu chiduku chekakichi yakakoswa; 100 g chero yakaderera mafuta; 80 g yakadyiwa mafuta-ham kana nyama yakabikwa; 2 tablespoons yakabikwa nyemba.
Kwekudya kwemanheru, tora 100 g yemamwe pasta, uye sekuwedzera kwaunogona kusarudza: 100 g shrimp nekiki uye tomate; 50 g yehuku yakabikwa pasi peimwe mucu une juisi; 80 g yakagadzirwa zvakanaka ham uye tomate itsva uye garlic.
Chimwe chechipiri chekudya kwekukurumidzira kune magirogiramu zana (steamed) kana kutema hove chero ipi zvayo (pasina muto), 130 gramu yemamateke ehowa, uye chikamu chiduku chesadidhi kubva pamiti miriwo mitema.
Uye imwe kudya, zvakasiyana zvakanyanya kune yekare, ndekukurumidza kudya kudya kwekudya: unoda kutora mabhanana maviri kana 1 shoma duku. Uye kune izvi zvinoshandiswa iwe unogona kuwedzera pane zvaunosarudza: girasi rewaini uye bhisiki rakaoma; 1 bhanki duku uye 1 gorosi rakasimba peari; 2 zvimedu zvechingwa uye saladi; 1 shomanana chokoti "Mars" kana "Snickers".
Asi sezvokudya zvose, saka uyu anogona dzimwe nguva kuputsika. Uye zvino unofanirwa kuronga, izvo zvinonzi zvipengo: kusvetuka kwemaminitsi gumi pamutambo, iwe uchapedza 150 makorikori. Shamba kwemaminitsi 40 pasi uye mahwindo, uchipukuta guruva, iwe uchapedza makori zana makumi maviri. Ita makumi-40 ugare-kutambanudza maoko ako mberi pamapfudzi kunze kwema80 calori.
Zvokudya zvakatsanya kupera kurasikirwa. Zvimwe zvinoshandiswa zvekudya zvinokurumidza: kwete-carbonated mineral water, chero jira risina kunyorera (orange kana pineapple, yakanyoroveswa nemvura), mazai akabikwa, nyama yakabikwa kana chicken, mafuta asina goroti chekudya, michero yose, inenge yose miriwo (kunze kweizizi), mupunga kana buckwheat. Kana zvichikwanisika, ita pasina munyu, uye kana ikasazobudirira zvishoma. Iwe unogona kuwedzera zvimedu zviduku zvakasanganiswa (somuenzaniso, pepper inotapira, nezvimwewo).
Kunyatsosarura: zvose zvinogadzirwa nemakabhiki, bhitoro, zvese zvakagadzirwa mufried kana fodya, fodya, bhizi, shuga, mazai emisi, zvinopfuura 1.5% mafuta, ketchup, horseradish uye masardard, nuts uye chips.
Kwekudya chamangwanani, unogona kubika: hafu-cheese cottage cheese yakagadzirirwa, yaiyamwa (asi katatu chete pavhiki), chero zvibereko zvitatu, girazi guru rejisi kana tei, kofi isina shuga nekamu.
Zvokudya zvemasikati: mapolka mapepa kana zviyo zvegorosi, nyama yakabikwa kana chicken 100 g (kazhinji kaviri pavhiki, asi zviri nani zvakare 1). Pane chero mimwe miriwo yakasvibirirwa yakasviba, yakanyura, inopiswa mukanini inopisa, inodururira mvura shomanana ndokuisa maminetsi mashomanana, chero michero uye jisi.
Kudya: chero miriwo kana holiflower yakabikwa, asi kune chido chekupisa, unogona kubika zvishoma buckwheat kana mupunga, kudya kwemafuro, zvimedu zvakasara, aporo kana pear, juice.
Kana iwe ukatevera kudya uku kwakakurumidza, ramba uchifunga kuti iwe unofanirwa kudya nguva imwe chete. Half awa imwe usati wadya, inwa kirasi yemvura. Pakati pezuva iwe unoda kunwa mvura yakawanda sezvinobvira. Uyewo inwa mvura kana uchida kudya.
Saka kudya kupi kunofanirwa kusarudzwa musati mutsva wegore idzva? Iyo iwe waunofarira zvikuru. Asi yeuka, pane imwe yezvokudya, unogona kutora chimwe chezvinhu zvinenge zvakaenzana mune simba rinokosha. Chinhu chikuru ndechokuti kudya kwaisava mutoro uye kwakakuunza iwe, asi kurasika uye kugutsikana kwetsika. Uye, zvinonyanya kukosha, mushure mekutsanya kwakadaro, iwe hauna kuwana zvakanyanya kuwanda kwemazororo kupfuura zvaive.