Pazvokudya zvemukati zvinogona kugara pasi kune avo vanoda kubudirira uye nokukurumidza zvakakwana kuti varasikirwa nemamwe mapaundi akawanda. Nzira yekudya iyi ndeye mazuva gumi nemana, panguva ino inoita kukwanisa kurasikirwa nehuwandu hwe8 kilogram.
Unhu hunobatsira hwepungu
Pamusoro pekuti iwe unogona kubudirira kuora muviri nehupukanana uye kudya kwepukatsi, saka zvinounzawo zvakanaka kune muviri, izvo zvisingagoni kutaurwa nezvimwe zvikafu. Izvi ndezvokuti chikamu ndicho chinyorwa pakati pemiti yose muhutano hwekuwanika uye huwandu hwezvibereko zvakasiyana. Semuenzaniso, muhupu provitamin A kupfuura murotiro, katanhatu. Kana pane zvinetso nemaziso, ophthalmologists vanokurudzira kuti varwere vanopinda mucheka akawanda uye mutukisi juisi muzvokudya zvavo. Iyo yehupu yakawanda inewo mavitamine E, PP, C, mavitamini eboka B. Pumpkin ine calcium, potasium, mhangura, magnesium, zinc, uye zvakagadzirwa nesimbi yehupu pakati pemiriwo ndiyo mhare. Vitamin T inowanikwawo muhutini, uye izvi zvinovandudza kudya kwemafuta ane mafuta. Uye saka iyi yemiriwo inodiwa nevana vekudya uye inopa varwere vane huwandu hwehuwandu hwehuwandu.
Asi zvakakosha kufunga kuti kushandiswa kwechikwama chakasvibirira, kunyanya ne pancreatic uye kumagadzirirwo emimba kunogona kuva nengozi. Muzvizhinji, izvi zvinoshanda kune dzimwe dzakawanda michero nemiriwo.
Nekubatsira kwepungu, iwe unogona kurasikirwa uremu maseregiramu masere mumazuva gumi nemana, asi iyo inogona kuwanikwa chete kana panguva iyi murwere asingashandisi shuga uye kudzivisa kushandiswa kwemunyu. Panguva yemasikati, kukosha kwekorori hakufaniri kudarika 1000-1200 kcal.
Panguva iyi yekudya, iwe unogona kunwa mvura isiri-carbonated mvura, tee unsweetened, kofi. Inobvumirwa kuti "zvinyoro zvishoma" zvimedu zvehupukisi yakasvibirira kana michero, asi kuti zvizadzike zvizere, michero inotapira zviri nani kubvisa.
Zvokudya zvepumpu zvinoda murwere kutevera maitiro, ayo ane mazuva mana. Musi we5, 9, 13, zuva regumi remakumi matatu ezvokudya, kutenderera kunofanira kutanga zvakare.
Zuva rekudya roga roga rinofanira kusanganisira pikiti saladhi nemiriwo kana michero. Kudya mushure memadekwani matanhatu hazvibvumirwi.
Saka, mapeji emhando iyi yekudya:
Zuva rokutanga
Breakfast breakfast. Isu tinogadzira saladhi kubva pamakungu uye karoti, tinozadza chete nemuto wemamuro.
Tinobika peji inotakura, tora magiramu 200 ematope, tiveura mumakumbo uye simmer kwehafu yehafu yeawa, kuwedzera 1 punipuni yezviyo (mupunga, muto kana oat flakes) uye simmer mamwe maminitsi makumi matatu. Yakagadzirirwa porridge inogona kunge iri podsolit zvishoma uye kuwedzera huwandu hwemukaka wakawanda (izvi ndezvokuti iwe hauna kujaira kushandisa chete zvokudya zvemiriwo).
Kudya. Isu tinobika kubva pamucheka sopu, umo patinowedzera chiBulgaria pepper, karoti, zucchini, uye kana zvichidikanwa, imwe mbatata. Mushonga unofanirwa kuve wakabikwa pamusoro pemhepo inotonhora. Musati muto wakagadzirira, kuwedzera 1 punipuni yemafuta ose emiriwo, mashizha, tomato uye zvishoma zvemunyu.
Isu tinogadzira sendipu neapuro inotapira, zvose zvinoshandiswa zvinosungirwa pa grater, nguva nemvura yemonamu, kana pasina muto, ipapo unogona kushandisa yogashi isina mafuta kana kefir.
Kudya. Nguruve inofanira kudzimwa zvishoma, icheke muzvimedu uye yakabikwa muvheni yekare inopera kusvika 180 o C. Pumpkin squirt ine juimu. Zvimedu zvepukisi rakapedzwa rinogona kudirwa ne 1 teaspoon yeuchi.
Zuva rechipiri
Breakfast breakfast. Kwekudya chamangwanani, tinoshandisa chinhu chimwechete sezuva rekutanga, kureva, porridge uye pumpkin saladi.
Kudya. Tinodya mabiko mamwechete sezuva rekutanga, kana kuti tinogadzira sipo yakaderera-mafuta nemidhi nezvinonhuwira. Pechipiri iwe unogona kudya pamuke mapundu (mapapiro anotsanangurwa pasi apa) kana bhuti-michero patties.
Kudya. Tinobika mapapunha nemaapuro. Uye 150 gramu e-low-fat cottage cheese.
Zuva rechitatu
Breakfast breakfast. Isu tinoshandisa podji uye mupukisi saladhi yekusvusva.
Kudya. Sophika yekubika ne nyama.
Kudya. Gadzirira hovha yehupu nehuwandu hweinanasi, zvose zvinoshandiswa zvinotemwa kuva cubes. Uye 150 gramu e-low-fat cottage cheese.
Zuva rechina
Breakfast breakfast. Tine zvokudya zvekudya pariji uye mupukari saladhi.
Kudya. Borsch kana mishonga yemiriwo, kwechipiri tinoshandisa tsvuku tsvuku.
Kudya. Isu tinobika pamafuta ezvemichipa sezvimedu zvehomwe, mushwa, zucchini, karoti uye anyezi.
Mamwe mapeji ane Pumpkin
Patties. Pamakumbo iwe unogona kushandisa mukoro mutsva, kana chikafu chekutoro. Tinogadzirira kuzadza - dzungu rakagadzirwa zvakanaka mumakumbo uye zvishoma pepper. Kana uchida, iwe unogona kuwedzera plum, plum, aples, kana zvimwe zvibereko zvechidimbu izvo zvinokwanisa kuwedzera kuvanza kutora kwepungu.
Pancakes. Dzungu rinocheka mu 5 centimetrical tranti, rinoisasa nejisi remuori, uye rinoputika mubatter (uchishandisa zvishoma zvoupfu). Fry on low heat with a minimum of olive oil.
Kusiya kudya
Kumugumisiro wokurasikirwa nehuputi yakagara kwenguva yakareba, unofanirwa kuziva kuti ungabuda sei muzvokudya zvemukati. Mushure mekudya uku, sekunge mushure mokumwe, usakurumidza kudya kudya kwepamusoro-koriori. Usaisawo pakarepo kubva pakudya kwepukkinji uye pasi-fat fat cottage cheese.