Yakarumbidzwa!
Vanodya mishonga vari kurira alarm: tinodya chikamu chikuru nguva imwe neimwe! Uye muzuva rose tinodya katatu chete - panzvimbo yezvakatarisirwa zvishanu. Izvi, zvechokwadi, zvine chokuita neyedu, nenzira yakashandurwa yakajeka yehupenyu. Isu tava kushingaira uye kushingaira. Tinotora chikafu nekukurumidza, kunononoka pakufamba, kunyura kunze kwemaswisi ne nzara. Muviri unoziva kuti unoda chikamu chikuru, sezvo neruzivo ruzive kuti kudya kunotevera kwekudya hakuzove kwakakurumidza. Vakawanda vanodya kudya mangwanani kana kungova nenguva yekunwa kofi kana tei. Chikamu chisati chamangwanani chikuru - maawa matanhatu! Uye vashandi vezvokudya vanofunga kubhururuka kukuru kunyange paawa matatu. Kuponesa chimiro, zvakakwana kungoshandura tsika zvishoma. Mukadzi ane makore makumi matatu nemakore asina kuwedzera kurema, asi kusimba kwakasimba, anofanira kupedza mazana 1200-1500 pazuva; ane kudya kwakadaro, anokwanisa kunyange kuora muviri. Kururamisa kugovera kudya pamwe nekudya, utano hwakanaka uye hwakakodzera, mharidzo yedu ichabatsira, zvichibva pakugadziriswa kwe-high-calorie ingredients nechepasi-calori ingredients.
Breakfast breakfast
Hungu: Mafuta maviri emakwenzi akazara, chidimbu chekiki yakabikwa (anenge hafu yemichindwe), mashizha maviri e lettuce, girazi reti. Iyi inenge 250 kcal.
Muchingwa kubva kuhuwandu hwezviyo, pane zvakawanda zvisingabatsiri mishonga yemiti yakakosha yezvokudya zvakakodzera, asiwo magnesium, iyo inofanirwa nehurongwa hwehutano uye hukama hwakanaka. Iyo nyama inogona kubikwa pane grill uye kunyange yakabikwa mumafuta - nyama iyi inenge isingadonwi mafuta, asi nokuda kwechokwadi iwe unogona kuwedzera kuisa shiri pamushonga wepape, uye mafuta akawandisa achawedzerwa.
Aiwa: Bhu nemafuta uye Dutch dese, jisi rearangi. Izvi zvinenge 420 kcal.
Empty calories, akawanda mafuta. Kana iwe uchida majisi, tsvaga kune izvo zvisina shuga. Muchero uye fructose yakawanda.
Yechipiri kudya mangwanani
Hongu: Girasi ye yogurt yakasikwa, kana kuti 150 gm e-fat-fat-fat cheese, kana kuti vana vanokwana 9% mafuta, imwe apuro, kofi isina shuga nekamukira kakawanda. Iyi inenge 200 kcal.
Mu yogurt ine calcium, iyo isingatori chikamu chekutsvaira mafuta panguva yekudya, utano hwakanaka uye hwakakwana, asiwo unofanirwa kunakidzwa nemuviri, kusiyana ne calcium iri mumukaka wose. Mukofi, iva nechokwadi chekuwedzera mukaka. Muchizoro ichi pane marara e "oxalate", ayo anopa calcium: kana mineral isiri "panzvimbo", zvino "vanoitora" kubva pamapfupa. Aiwa: Baking, kofi neshuga. A teaspoon ye shuga ine 30 makori.
Kudya
Hungu: Turkey fillet yakabikwa pamafilleti, saladi yegated maviri karoti yakasviba uye apuro, yakagadzirwa nemuchero wemuori, ibhakiti rejiji yeghakheheat kana rizi yakabikwa yakabikwa.
Mune karoti mune zvakawanda zvezvirimwa fibra zvekudya, muchechi-magnesium. Kana iwe usina podhoro kubva muchikwama, weld it kubva ku 3-4 st. spoons yezviyo. Kwete: Nyuchi yekucheka (100 g), French fries kubva kuMcDonald's, saladi yakashongedzwa ne mayonnaise. Izvi zvinenge 600 kcal.
Dessert
Hongu: Zvibereko jelly zvinenge 150 kcal. Zuva roga roga iwe unofanirwa kudya michero (zvidimbu zviviri zvemuchero chero upi zvawo kana mairi maviri anoshandiswa hafu yegirazi yakachena majiro). Vanobatsira kuwedzera huwandu hwehuga muropa, izvo zvichakupa simba uye kuvandudza inzwi rako.
Aiwa: chokoti bhari. 300-350 kcal Black chokoti inoshandiswa kune chero ipi zvayo, sezvo iine zvakawanda zve magnesium.
Kudya
Hungu: hafu yehove fillet, miriwo, inotyisa. Izvi zvinenge 300 kcal.
Hove dzinobvumirwa pamwe chete semakondohwe akaoma-gungwa-cod, uye semafuta zvakasiyana-siyana zvekudya kwakakodzera. Iko mafuta anobatsira anovhiringidza zvakanaka basa remwoyo, inowedzera kushorwa kwemuviri. Saka dzimwe nguva unogona kugadzirisa zvakachengetwa chidimbu chesaumoni kana tsvina. Kwete: pizza newaini.
600-700 kcal
Bheri yakanyanya-koriori (muna 1 inogona kusvika kusvika 200-300 kcal), asi inobatsira maitsvo uye inowedzera huwandu hwehuwandu hwavanoshandisa. Iine zvakawanda zvevhithamini B.
Chikamu chiduku
Unofanira kudya sei kuti udye zvishoma?
Edza kusashamba chikafu
Kana zvisina kudaro, iwe unodya zvakawanda, sezvo mvura inogona ku "gadzira zvokudya". Kana uchida kunwa, shandisa miromo yako nemvura. Shandisa mahwendefa maduku. Pamucheka wakadaro iyo chikamu chinoratidzika seicho chikuru, kunyange zvazvo pane chokwadi hapana zvokudya zvakawanda. Dudzira chikafu nemuvara. Ndinokutendai nekunyengera uku, iwe uchava "nemeso", uye izvi zvinokurumidza kupera. Usadya uchimira. Kana zvisina kudaro, manzwiro ekugadzirisa achaonekwa nekunonoka kukuru (mashoko anodikanwa achasvika panzvimbo yekusimudza mumaminitsi makumi maviri mushure mekutanga kwechikamu chekudya). Edza kudya, zvishoma nezvishoma, uye kutsva zvakakwana zvokudya. Zvokudya zvinotanga kushandiswa kare mumuromo. Uye unononoka iwe unodya, zviri nani unogadzira zvokudya zvaunodya.
Delhi pane rumwe rutivi
Zvibereko, chidimbu chekeke kana sandwich yakagoverwa zvikamu zviduku zvekudya - ipapo iwe uchawana pfungwa yokuti pane zvinhu zvakawanda. Iwe unogonawo kutarisa kuwedzera chikamu chezvokudya nekuisa pahote mashizha emuradhi. Chengetedza chikamu. Zvakakosha, kana hafu yeplate yako inobatwa nemiriwo, uye hafu yakasara - nyama kana hove, uye zvimwe - rice, porridge, mbatata. Kana iwe uchinzwa kuti hauna kuzadza, wedzera mugove wemiriwo. Asi kutanga edza kunamatira kune chikamu chiduku kwemazuva matatu - muviri unofanirwa kuishandiswa.