Zhizha ndiyo nguva yekuzvitora iwe uye kutarisira maitiro ako. Mumamiriro okunze anotonhora, iwe hausi kunyanya kuda kudya, kungova zvokudya zvekudya uye chiedza chekuvhenekera uye kushandisa zvatinodya.
Zvokudya zvezhizha zvinosanganisira 7 kudya.
Chikudya chamangwanani (sarudza imwe ndiro kubva pane zvingasarudzwa zvitatu).
- girazi remukaka, 2 zvidimbu zvidimbu zvechingwa chine mutsvuku neine tsvina yakawanda yemafuta akare;
- kofi nemukaka (pasina shuga), 2 zviyo zvezviyo zvine utsetseka hwemafuta;
- teji (pasina shuga), miriwo yakasvibirira ne 1 tsp pasi-fat-sour cream + bhanana duku.
Yechipiri kudya mangwanani
- maapuro, marangi kana mapeari (1-2 pcs.).
- maori oxalic herbs mazai uye st. kapu inokonzerwa nekamuki;
- 300 g ye mbatata yakasvikwa nemiriwo yakasvibirira;
- 100 gramu inonamatira nyama kana 150 gramu yehuku kana 150 magamu ehove yakabikwa nekunakirwa kwemiriwo yakasvibirira (kwete magiramu 300).
Afternoon snack
- saladhi kubva kumiti ipi zvayo kunze kwemazambique (radish, cucumber, tomato, tema eiii, bhero tsvuku, kabichi, karoti).
Pakati pa17: 00-18: 00 (zvingasarudzwa zvina zvokusarudza kubva):
- 50 g ye-fat-fat cheese;
- 100 g ye-low-fat cottage cheese;
- 1 mazhi;
- 2 mbatata yakabikwa (unogona kugadzira saladi yezamu).
Pashure pematanhatu manheru:
- kaviri neawa yemaawa maviri - maapuro, maarangi kana mapeari (1 chikamu chimwe nechimwe)
- Green tea, chero ipi zvayo yemaminari, kudya zvinwiwa zvinodhaka, kvass. Liquid inofanira kudhakwa 2 litita pazuva.
Muvhuro
Zuva rokutanga zvinomera. Ngatiti iwe wakasarudza macucumber. Unogona kuzvidya mumhando ipi zvayo: zvinenge gumi, makirogiramu makumi maviri ezuva masikati, asi pasinei nemafuta akaoma sei, haazozadzi mvura iri mumuviri wako, saka tinokukurudzira kuti unwe mvura yakawanda yemvura nhasi.
Chipiri
Kana zuva rakapfuura raiva yemiti, saka, shure kwake, michero inofanira kutevera. Semuenzaniso, apuro, orange kana pear. Paridzai chibereko chechina kana zvishanu kugamuchira uye gamuchira chizhinji mumasikati. Kana panguva imwechete iwe uchinzwa usingaregi nzara, unwa girasi ye yogurt kana kefir.
Chitatu
Nhasi unogona kudya michero. Inogona kuva inonhuhwirira tsvina sitirobheri, plum kana jasi. Idya michero zuva rose uye unwe zvisingagumi zvicherwa kana mvura yakabikwa.
China
Pazuva rino iwe unofanirwa kupa zvaunoda kumiti yemukaka-yakaoma. Sarudza chimwe chinhu chikafu - kefir, yogurt kana yazhenka - uye kunwa sips duku masikati. Kana musikana wako usina chinhu unogara uchizviyeuchidza iwe pachako, zvino idya zvishoma zvishoma mafuta-cottage cheese ane shuga shoma pasina mukisi wakamera. Kupedzisa zuva rino rakanakisisa negirazi rekufir.
Chishanu
Zvakare miriwo. Zvisarudze pamuchenjeri wako - zvinogona kuva kabichi, dzungu, mbatatisi (asi kwete yakabikwa, uye yakabikwa) kana kuti tomate yakachena. Idya miriwo chete zuva rose uye kunwa nemaminerari emvura.
Mugovera
Zuva rino, zvipira kune mamwe majiroji: cherries, apricots kana peaches. Pakati pezuva, idya majikiro amakasarudza, uye usiku musakanganwa kunwa girazi rega yogurt.
Svondo
Kunyanya, zvichida, zvakaoma uye zvakaoma. Pakati pezuva iwe unoda kunwa jisi yemichero - apuro, mazambiringa kana machungwa.
Uye pakupedzisira imwezve yezvokudya zvezhizha mumashanduro maviri.
Saka, chokutanga chokutanga . Inofanira kuteverwa kaviri pavhiki kwemwedzi.
- Kudya kwekambamwe: girazi romukaka wakakava (mukaka wakavhenganiswa) kana mvura inodziya inotapira neuchi.
- Zvokudya zvechipiri: girazi remuchero wemichero kana zvimwe zvibereko, kana michero yakasvibirira.
- Zvokudya zvemasikati: saladhi kubva mumiriwo yakasvibirira (green salad, onion, garlic, radishes, makomkeri, parsley, dill, sipinashi, kabichi nevamwe), girasi remusi wezvibereko.
- Kudya: Gadzirira muesli - kiyiko chepuni ye oat flakes (tangai kuisa maawa 12 mumapupa matatu emvura inotonhora), puniki yeuchi, hafu yejusi kana kuti rose rose, maapulo maviri kana zvibereko. Sakanisa zvose zvakakwana. Fukidza muesli nepuniki ye-walnuts yakapwanyika, maarmonds kana marangi.
- Zuva rokutanga - unogona kudya chero miriwo yakasvibirira, somuenzaniso, 1 kg yemakango, mangwanani uye asati asvika pakubhedha - girazi rekufir.
- Zuva rechipiri - chero michero kana majikiji, zvakare mangwanani uye manheru girazi re yogurt.
- Zuva rechitatu ipuroteni. Mangwanani-kefir, kwemazuva masikati-paki yekottage cheese, kwekudya kwemazuva ose-kefir imwechete.
- 4th day - yemiti. Iwe unogona kudya mbatata yakabikwa uye kunwa mairazi maviri ekefir.
- 5th day - chibereko + kefir.
- Zuva rechitanhatu - michero yemabwe: cherry, cherry, peaches, apricots. Uye usakanganwa nezve yogurt.
- Zuva rechinomwe - jisi reapuro + mineral water.