Zvinosvika kuti kudya kwakakodzera uye mutoro muduku wenyama unobvumira iwe kushandura maoko eawa kwema5 makore akapfuura! Ngatiedzei kubvisa makwinya uye mapaundi akawanda - purogiramu yedu yakagadzirirwa kwevhiki mbiri chete.
Mushure mokuongorora kwakasiyana-siyana, nyanzvi zvakare vanovimbisa zvakasimba kuti kukwegura kunobatanidza zvakananga nekuwedzerwa kwakawanda kweakoriyori (iyo inowedzera kuderedza chirongwa chekudya) nekushaikwa kwekuita basa. Asi kushandura mamiriro acho nenzira yedu kwakakwana zvachose musimba reupi wedu. Nyanzvi dzeBritish dzinopa mhinduro kumubvunzo wekuti " sei kuora muviri muvhiki mbiri pasina kukuvadza kurwara." Vakagadzira kudya kunobvumira kuti vatarise vaduku kwemakore gumi mumavhiki matanhatu. Kunyange zvakadaro, kutanga, tinokurudzira kuti uedze purogiramu isiri yemavhiki maviri ichakubatsira kuti uite zvaunoda munguva shoma. Nheyo yadzo yakafanana: pazuva rainobvumirwa kudya zvokudya zvine simba rose rinobva pa 1400 kusvika 1700 makori. Kuvonga kusarudzwa kwemiti, inobatsira kuzvidzora uye haidyi zvinopfuura zvinotarisirwa. Iwe hauzorevi uremu huri chete, asiwo unonzwa uchiwedzera, unofadza uye uzere nesimba. Zvechokwadi zvizhinji zvezvinhu zvakakosha kubva kune ichi chikafu chiri kutora mufiriji yako, asi chinonyanya kukosha ndechekuzvidya nenguva! Ngatitii makhahydrates haagoni kubvumidzwa mushure mema16.00. Nezvekurovedza muviri, ngatiedzei kuita kunze kwekudzidzira kunotyisa mumitambo yekurovedza, zvichange zvakakwana kufamba nguva dzose, hazvingakumanikidze kuti uchinje mararamiro ehupenyu. Saka tarisai uye gadzirira kuona munguva pfupi yako itsva, zvakanyanya kufadza kuratidzwa mugirazi.
Iyo yakanakisisa sarudzo
Basa guru rekudya iyi haisi kungoita kuderedza nhamba yemakoriori, asiwo kuchengetedza simba rinokosha rinokosha rezvibereko. Kutsvakurudza kwemazuva ano kunoratidza: kuderera kwehuwandu hweakoriyamu muzvokudya kunowedzera hupenyu. Low calori inodya inopedza kukwegura, inoderedza ngozi yezvirwere zvepfungwa, uye chirwere cheshuga, arthritis, Parkinson uye Alzheimer's. Zviri nyore kwazvo: kuderera kuduku muhuwandu hweakoriyori ndeimwe yemapuropiro ehutano uye hupenyu hurefu. Uye iri ganda rinopenya, simba uye rakanaka.
Iva wakanaka.
25-35 maminitsi ekufambisa kwezuva nezuva kusimbisa masumbu emashure nemimba. Nhamba yacho inowedzera kuva wechidiki uye yakakodzera. Zvakakosha kufamba zvakasimba kanomwe pavhiki. Muchiitiko ichi, kwete chete mapikori ako anopisa, asi mushure uye pepanhau zvichasimbisa.
Edza kuverenga nhamba inofananidzwa yezviito zvaunoita zuva rimwe nerimwe. Purogiramu yekutanga, enda, sekugara. Muvhiki yechipiri, unogona kuwedzera matanho 1000 kwemazuva mashanu. Nhanho yekufamba inofanira kuwedzera kana iwe uchinzwa kuwedzera kwesimba. Kana uchida, iwe unogona kuenda kumhanya.
Muviri unopisa 300 makoriki mumaminitsi makumi matatu ekufamba. Izvozvo zvinomira pasi, sezvo kupararira kweropa kumwoyo kunovandudza. Nekufamba kwemazuva ose kwemaminitsi gumi nemashanu, njodzi yekurwadziwa kwemoyo yakanyanya kuderedzwa. Inenge 40%. Panguva imwecheteyo, uwandu hwekushayisa cholesterol muropa hunoderera. Yakagadziriswa uye inogona kuva nekenza yemazamu uye chirwere cheshuga.
Usarega kukanganisa mazano aya, sekurasikirwa kwemavhiki maviri pasina kukuvadza kuhutano - chete musimba rako. Pasina kuedza uye chido chemigumisiro, munhu haafaniri kumirira.
MENYU KWEMAZUVA 14.
Zuva rokutanga.
Zvokudya zvokudya: 40g. oatmeal + yogurt, 3 pcs machena + 1 mazai + 4 hazelnuts + girasi yemuchero wemichero.
Mabiko: 1 apple + 40 magamu echesi + 4 mashekiti + evhaji saladhi.
Kudya: yakabikwa chifu nehadhi, asperagus uye leek.
The 2 nd day.
Zvokudya zvemanheru: 3 tablespoons yebhanhire + 2 tablespoons yeridhe yakasvibirira + 1 h kapu yegorosi germ + 2 pcs. 1 tablespoon yeinseed + 2 h kikapu chechi lecithin, mukaka wakaderera-mafuta uye 3 tablespoons yevirati yakararama + kirasi yemusi.
Zvokudya zvemasikati: musanganiswa wewawaini nemafuta asina mafuta, saladi, tomato + 2 mbiriso + kirasi yemusi.
Kudya: tuna yakabikwa (steak) nejizha saladi uye nyemba.
Zuva rechitatu.
Zvokudya zvemanheru: 2 makatekesi ane bran + 1 kapu yepananut butter + kashizha kaduku rezvibereko ne 1 tbsp ye yogurt yakararama.
Kudya: 40 gramu yepasta, 40 gramu yenyama, chidimbu chekapu yakabikwa nemumini, oregano neeiii.
Kudya: chifuva, nhovo, mushwa uye cress saladi + 1 michero.
4 th day.
Chikudya chamangwanani: omelette (2 mazai neeanisi) + chingwa + kirasi yemusi
Mabiko: pita ne cheese + girazi re-fat-fat milk.
Kudya: nyama ine bhinzi yakaoma pane grill + michero saladi ne 2 maspuniji yogurt.
Zuva rechishanu.
Kudya kwemazuva ekupedzisira: 1 mbiriso ine bransi uye pasi-mafuta yakasvibirira + 2 zvidimbu zveapricko dzakaomeswa, prunes kana maonde + girazi remusi.
Mabiko: gorosi saladhi + 60 g cottage cheese + 1 peach + 1 hazelnut + mafuta omuorivhi.
Kudya: nyama nenyere + 2 anyanisi + zvishoma mahonji.
Zuva rechitanhatu.
Zvokudya zvemanheru: 20 g oat flakes + 1 tablespoon shuga + 2 pcs maarmond + 100 ml mukaka wakaoma mafuta + slice yevhonate ne 1 tbsp yogurt.
Mabiko: chicken mazamu (sandwich) + 1/2 kamukati + 5 pcs of hazelnuts + watercress.
Kudya: yemiti casserole.
Zuva rechinomwe.
Usvusvuro: 2 mazai akabikwa + 1 ruvara rwebhakoni + 1 utamatisi pane grill + 2 inade nesimbi + girasi remusi.
Zvokudya zvemasikati: nyama yekuku ne tarragon nemononi + mbatata, kabichi uye bhakoni + michero saladhi ne 2 punipoji ye yogurt yakararama.
Kudya: gungwa rekudya.
Zuva rechinomwe.
Zvokudya zvemanheru: sezuva rechitanhatu
Kudya: semusi wechitanhatu
Kudya: gwayana rine sipinashi, anyanisi uye nguva (stew) + 40 g lentils.
Zuva rechigumi nemashanu.
Zvokudya zvemanheru: sezuva rechitatu
Zvokudya zvemasikati: 1 hove yehove yepate pate + 2 zvingwa zvechingwa newaini + mavara mashizha letvuku.
Kudya: nguruve inononoka, yakabikwa nemusi wemonimu + karoti, chibage neanisi yekunakirwa.
Zuva rechigumi.
Chikudya chamangwanani: oatmeal nomukaka + kirasi yemusi.
Mabiko: omelet kubva maawa maviri, basil uye tomate + yemiriwo saladhi nemafuta emuorivhi.
Kudya: sezuva rechinomwe + 1 michero.
Zuva rechi11.
Zvokudya zvemanheru: sezuva repiri.
Mabiko: sezuva rechitanhatu + yakabikwa aple ne 1 tbsp yogurt.
Kudya: sezuva rechitatu.
Zuva rechigumi nembiri.
Usvusvini: keke ine 1 bhanana + 1 chigadziko chakaomeswa apricots + kamukira mukaka wemukaka.
Zvokudya zvemasikati: sipinashi, brynza, mint uye pine nuts (saladi) + keke yebhanana + girazi reakakora-mafuta.
Kudya: hove tsvuku nemakroti uye sipinashi + michero saladhi.
Zuva 13.
Kudya kwemaawa masikati : 1 mazai + 1 tbsp yakakodzwa neeiii yeBulgaria pepper + 1 pita + 1 tomato pane grill + kirasi yemusi.
Kudya: sipinashi, pine nuts uye brynza (saladi)
Kudya: sezuva repiri.
The 14th day.
Zvokudya zvemanheru: sezuva rechitatu.
Mabiko: steak nyama nesipinashi uye beet + michero saladhi nemusi wearangi uye uchi.
Kudya: soup yenyika (1 ndiro) + 1 apple yakabikwa nesinamoni.