Nzira yekushandisa nayo zvakakwana kusunungura mazuva. Kana iwe ukatevera kururama kwemashoko, izvo zvinonzi "slags" hazvisi zvitsva zvinopisa zvekugadzira chirwere. Kana zviri zvekukuvadza kweva slags mumuviri, iyi pfungwa inonyanya kuitisana nharo. Mukubika, mabhongi anozivikanwa ne ballast substances, uye slags muvanhu vanoreva zvinhu zvose zvinowedzera mumuviri wedu semugumisiro wemararamiro asina kunaka uye kazhinji kunonoka mumuviri kwenguva yakareba, uye kwete chaizvoizvo iyo ndiyo chikonzero chekukwana, kunyange zvakadaro chero zvipi zvingave zvakakanganisa utano hwakanaka.
Zvose zvinobva pane izvo zvokudya zvako zvino zvakanyorwa, kwenguva yakareba kuti uwane zvishoma zvekoriyori, asi huwandu hwevhitamini nezvinhu zvinokurudzira basa rekudya gumbo. Nokudaro zvinhu izvo zvisingabviri kumuviri zvinoshambidzwa kunze, zvimwe zvingakanganisa chirwere chacho.
Kunyangwe mushure mokunge mawana chigumisiro chaunoda nekubatsira kwekudya, gadzirira nguva zuva zuva remhuri. Izvo zvingakubatsira kuti unakidzwe nemabiko emabiko emabiko. Uye hazvina basa, iwe uchadya miriwo kana michero chete, kana chete cottage cheese kana yoghurt, panguva yekudya, chinhu chakakosha ndechokuti nhasi nhasi kune kunzwa kwakasimba kwe nzara. Zvichida iwe uchava nemusoro wakagadzikana, zvichida kutsamwa, pamwe nechido chisingachinjiki chokugutsa kunzwa kwe nzara chero zvakakosha.
Zuva rimwe nerimwe unofanira kutanga nechinguva chisina kuwanikwa. Inofanira kunge isiri pasi pemakumi maviri emakori, kana kupfuura 300. Chakudya chekudya chekudya chikafu chinofanira kunge chine zvakawanda zvekhabhohydrates uye ballast substances. Chokutanga pane zvose, chenjererai ballast substances, kunyanya kana masikati iwe uchingodya zvokudya izvo zviduku kana kuti zvachose, somuenzaniso, kunwa jisi kana kudya michina yemhuka yakabva. Muzvokudya zvekudya zvekudya, zvinokurudzirwa kudya chimedu chechingwa kubva kuupfu hwakakwana. Zvadaro muviri wako uchawana huwandu hunokwana we-ballast zvinhu uye ma carbohydrates, izvo zvichakupa simba rinodiwa kuti mangwanani amhanyire.
Kwekudya chamangwanani, zvakanakisisa kutora chiduku chimwe chezvokudya zvakakwana nema bran kana zvimedu zviviri zveprispbread, uyewo kubva pfufu yakawanda nebazi, achizviparadzira nemucheka wakawandisa wemafuta asina margarine, mafuta kana mayonnaise. Inwa kofi kana tei usina shuga, kana zviri nani asi girasi rezvibereko sludge kana jisi yemiriwo. Pazuva rokutsanya, paunosanganisa mazambiringa chete, michero kana maji muzvokudya zvako, kwekudya kwekudya kwemazuva ano zvinodya kudya mazai anonyorera-akabikwa.
Kunyange pane zvakaitika apo panguva yekudya iwe unobvumira kunwa girasi rewaini, doro kana champagne - usazviitazve zvakare pakutsanya kwemazuva. Zvinwiwa zvakanakisisa zvezuva ranhasi zvidimbu zvemvura, green tea kana michero inokonzera pasina shuga uye pane imwe nguva segadziro rinokurudzira black tea. Kofi inofanira kudziviswa, sezvo inenge ine simba rakaipa pane chinhu chisina chinhu chiri mudumbu.
Pazuva iro, iwe unofanirwa kunwa zvinenge maita maviri emvura. Kune rumwe rutivi, muviri unoda mvura yekunatswa, kureva, kwekugadzirisa kweavo michero iyo inokwereta kubva kumafuta ayo emazuva ekusunungurwa. Ukuwo rumwe rutivi, chirwere chinozara mumvura chinoratidza kuderera kwekunzwa nzara.
Vegetable day.
Kwezuva rose, unofanirwa kuparadzira anenge 1.5 kg yemiriwo. Gadzirira chikamu chemiriwo mufomu yakasvibirira, vanochera zvishoma nezvishoma uye, sechikonzero, zvinokonzera manzwiro evanhu.
Yakaviriswa mishonga yekuwedzera nemashizha matsva okugadzira kusava nemavitamini. Yese miriwo inogoverwa kuva zvokudya zvina. Kwekudya chamangwanani, pamwezve, idya saladi ye 200 gramu yemiriwo yakasvibirira, sechipiri chekudya chamangwanani, inwa yakakodzwa mukaka waakisi.
Kwemazuva masikati, idya magiramu 700 emidziyo ipi zvayo yakabikwa mumucheka wemiriwo kubva pamakubhi, kuti ive nehove zvakare 200grams yemiriwo yakasvibirira, uye yekudya - magiramu 400 emiriwo yakabikwa padhofu.
Sauerkraut
Pazuva rino, iwe uchave wakakwana kusvika magiramu 600 emakisikiti ane muto, zviri nani zvakare-zvakagadzirwa kubva mumurangi. Kwemasikati, idya 300 gramu ye kabichi yakabikwa pamwe chete nemagiramu 150 emazambatayi akabikwa. Nechingwa uye kudya kwemanheru, idya magiramu 150 e sauerkraut yakasanganiswa nehafu yeapulo yakagadzirwa. Kwekudya chamangwanani, iva nechokwadi chekugadzirira mazai anonyorera uye girasi remvura yemiriwo. Sekudya kwekudya kwechipiri, idya bhanana duku, uye kwemasikati masikati gadzika 150 gramu emuzambiringa.
Ichi chikafu hachina kukurudzirwa kune thrombosis, nokuti mu sauerkraut sezvimwe mune chimwe chigadzirwa chinosanganisira - vitamini "K".
Zuva remuzambiringa
Pazuva rino, unogona kudya 2 kilogiramu yemadhiro, ayo magiramu 250 ezvokudya zvekudya zvokutanga. Chikamu chakasara chakakamurwa kuva matanho mana. Usatengi mazambiringa akanaka kwazvo uye zvakanakisisa zvekugadzirira kudya kweMugovera. "Kurapa" kwemazambiringa kunogona kukonzera chigaro chinenge chisina kusununguka, kubva zuva raitevera zviri nyore kubvisa nzira iyi: idya chete mapundu kana mikate inopisa, uye kudya kwemasikati kuwedzere kudya nyama yakasvibiswa yakasvibiswa yakasvibiswa. Sekunwa, gadzirai tei dema kana tei kubva fennel.
Cottage cheese uye yogurt
Tora magiramu 500 e-low-fat cottage cheese uye 300 gm ega yogurt. Cottage cheese inogoverwa kuva zvikamu sezvinotevera: 100 gramu yekudya kwekudya kwekudya kwemafuro uye 200 magamu kwemasikati uye kudya kwemanheru, uye kuvharidza kunowedzera kudya kwemazuva ose. Yogurt inwa yekudya kwemasikati uye pakati pemangwanani emangwanani, pamwe chete naye kunwa 100 ml yemiriwo kana kunonyorera jisi rearangi.
Kwekudya chamangwanani, gadzira cottage cheese nechinguva chiduku chemaminerari emvura, uye kwemasikati uye kudya kwemanheru nguva dzose ne 100 ml yemukaka wakaora mafuta. Nguva yacho nemashizha, grated anyanisi, chero pepper uye gungwa remunyu. Kwekudya kwekudya, pamwezve, idya magiramu 100 emazambatendi muyunifomu, kwekudya kwechingwa - chikamu chechingwa chakakanyiwa.
Zvibereko zuva
Tenga 1.5 kg yezvimwe zvibereko kana majiroji, uye zvinonyanya kukosha kutenga maapuro, mapearani nemabhanana nekuda kwezvakakwirira zve ballast zvinhu mazviri. Bhanana inofanira kuyerwa mumamiriro ekucheneswa.
Kwekudya chamangwanani, inofanira kunwa 1/8 l yemukaka wakaderera-mafuta, uye nechingwa - 150 gramu e-fat-fat-milk yogurt, kuitira kuti muviri uwane mapuroteni akakwana. Sezvo chinwiwa chikuru chiri nani zvakanakisisa michero compote.
Maji
Pazuva rino iwe zvechokwadi uchava nepfungwa yakasimba yenzara. Rongedza kudya kwakadaro chete kana iwe uine kunyarara uye kwakanaka.
Kwekudya chamangwanani, kunwa imwe yakawandisa 1000 ml yemusi kubva ku sauerkraut . Zvadaro kwezuva rose, ugovera 1.5 litita yemiriwo kana yemichero yejisi pasina shuga. Mukuwedzera, iwe unogona kunwa 0.5 litres emamineri emvura.
Apple-apple kudya zuva
nokuti iwe unoda magiramu 500 emaapuro nema 300 gm ega-isina mahisi yerukisi (kubva pamagiramu 100 emucheka wakaiswa). Kubva maapuro - ane peel uye nheyo - unofanidza kubika mbatata yakasvibiswa, uikudze kuburikidza ne sieve uye muchero ne sweetener, sinamoni, ginger powder, uye funganisa nejisi risina kuiswa. Iyo ndiro inogoverwa kuva zvikamu zvitatu zvema 200 gramu kwekudya kwemazuva emangwanani, masikati uye kudya kwemanheru uye mabhii maviri emagiramu 100 kwechipiri chekudya chamangwanani uye masikati tei. Pazuva rino iwe unofanirwa kurega kudya kwemazuva ose. Zvokudya zvinosanganisira yai yakabikwa yakanyorova kana chidimbu chechipfuwo, inorema magiramu 150, yakabikwa mune grill.
Zuva rimwechete rokudzikinura rinogona kurongedzwa mumutsara kaviri, kana uchida kugadzirisa mazuva matatu anoitevera ekubudisa, kwezuva rimwe nerimwe sarudza kudya kwakasiyana siyana kuti uone kudya kwakakwana. Pamberi pega yega kudya kunofanira kubvunzurudza nyanzvi.