Chii chausingagoni kuita nekuda kwechimiro chakanaka? Musikana mumwe nomumwe achangogara kana kuti akazogara pazvokudya kuti adzokere zvakare maitiro ake ekare kana kungosiya mamwe mapaundi maviri. Nhasi, kune zvakawanda zvekudya, saka iwe unogona kusarudza iwe pachako iwe pachako usina zvinetso. Zvisinei, kana iwe uchida michero, imwe yezvokudya zvinorondedzerwa pasi apa ichatenderana newe.
Kudya pane avocado
Kutsvaga chibereko chinobatsira zvikuru. Yakapfuma mu monounsaturated acids, B mavitamini, potasium uye mamwe mavitamini uye zvinhu zvinoshanda. Pamusana pekuti ine nhamba huru yemafuta anokonzerwa nyore, shure kwekudya ndichanwa avocados kwenguva refu iwe uchakanganwa nezvekunzwa nzara. Zvinyorwa zvinoratidzika sezvibereko zvekudya. Inobatsira gastritis, kuwedzera kwehutano uye kusagadzikana kwekudya. Mukuwedzera, inoderedza cholesterol muropa uye inobatsira kudzorera simba. Iyo inenge isina ine shuga. Iyo yakanyatsobatanidzwa pamwe nemashizha, yechipiri ndiro uye zvisikwa. Kana iwe uchida mapepa, ita kuti iwe ucherechedze kune iyi inofadza kudya kwemazuva matatu, nokuti iwe unogona kukanda kusvika 1.5 kg.
- Zvokudya zvemanheru: zvinobvumirwa kudya hafu yewacado yakazara mafuta-asina kottage cheese;
- Zvokudya zvemasikati: cheka avocado muzvidimbu zviviri, hafu-inokurudzira neii yakabikwa, ruvara rweiii nemucucumber;
- Kudya: inobvumirwa kudya hafu yewacado, mazamu uye cheki (kwete kupfuura 90 g).
Zvokudya zveGrapefruit Zvokudya
Kwevhiki, ichi chikafu chinogona kugadziridzwa ku 4 kilogram. Mutemo mukuru unofanirwa kutevedzera haufaniri kudya shure kwe19: 00. Kana kunzwa kwenzara kwakasimba, iwe unogona kunwa kirasi ye yogurt, idya jineni duku kana apuro, kana kunwa ne spoonful uchi. Zvisinei, iwe unogona kunwa chete green tea nemononi. Kana iwe usingadi tayi, shandura iyo nekofi yepanyama. Pakati pekudya imwe neimwe inofanira kunge iri kupera pa5 o'clock. Munguva yezvokudya, haibvumirwi kushandisa munyu, sauces, zvinonhuwira. Inobvumirwa kushandisa pepper tsvuku chete uye yekare kare, iyo inotora nzvimbo yemunyu. Inobvumirwa kudya hove, asi chete mumakedheni mumusi wayo. Zvakanakisisa kana iri tuna. Mackerel uye herring hazvina kukodzera. Nyama inongodya chete.
Menyu
Muvhuro
- Zvokudya zvokudya zvemanheru: jira remazambiringa kana mazambiringa, 50 g mafuta-cheese kana marine, tei kana kofi isina shuga.
- Zvokudya zvemasikati: mishonga yemashizha, yakagadzirwa nemuchero wemarimu. Chikamu chesadidhi - 250 g Tea kana kofi.
- Kudya: 100 gramu yakabikwa pasina mafuta kana nyama yakabikwa, ruvara rwehudhi nekisiki-muto - 200 g, green tea nekapu yeuchi.
Chipiri
- Zvokudya zvokudya zvemanheru: jisi kubva pamiti mazambiringa kana mazambiringa, mazai maviri akabikwa, kofi kana tei pasina shuga.
- Zvokudya zvemasikati: mazambiringa, ma gramu echizi nemafuta ane zvisingasviki 30% kana ginger cheese.
- Kudya: 200 gramu dzehove dzakabikwa pasina mafuta, saladi yemiriwo ine juimu yemuoni uye teaspoon yemafuta emuorivhi, chidimbu chechingwa chine mutsvuku.
Chitatu
- Zvokudya zvokudya zvemanheru: mazambiringa kana mazambiringa mazambiringa, muesli kana oatmeal (mafurapu maviri), supuni yewaini yakaomeswa, makungu mashomanana uye mana-spoonfuls asina yogashi asina mafuta kana mukaka.
- Zvokudya zvemasikati: mazambiringa, mafuta anocheka-pasi kana mishonga yemiriwo, mashuga maviri.
- Kudya: 200 g yevhavha kana huku yakakombama, maviri yakabikwa kana tomate itsva uye tei neuchi.
- Usiku: hafu yemazambiringa.
China
- Zvokudya zvemanheru: zamu yakabikwa, girazi rejusi rinotapira, szymon chai.
- Mabiko: mazambiringa, mashizha emiriwo miriwo kana saradi akapfeka nemon nemafuta emuorivhi, chidimbu chechingwa.
- Kudya: mabiko akabikwa kana akabikwa - kwete magiramu 400, tei.
- Panguva yeusiku: mazambiringa matsva kana girasi remuchero wemazambiringa.
Chishanu
- Chikudya chamangwanani: michero saladhi kubva pamapuro, mazambiringa nemarangi, tei kana kofi.
- Zvokudya zvemasikati: kabhagari yemashizha kana miriwo miriwo - 200 g uye mbatata huru yakabikwa.
- Kudya: 250 g yehuku yefodya, hove yakabikwa kana nyama yenyuchi yakabikwa, tomato juice kana tomato itsva.
- Usiku: jisi kana mazambiringa.
Mugovera neSvondo - mazuva ano anobvumirwa kutevedzera chero ipi zvayo yemamangwana ari pamusoro apa.
Kubudirira kwezvokudya ndeyokuti mazambiringa anogadzira zvinhu zvinopisa mafuta zvakanaka. Mukuwedzera, pane zvinhu zvine choleretic basa uye zvinokurudzira basa rechiropa. Kubudiswa kwebiya kunokonzera kupisa kwemafuta. Kuti kuchengetedza jisi yekubatsira kwayo, zvinokosha kuwedzera nyama kune iyo. Kunwa mazambiringa emurapa kunokurudzirwa maminitsi makumi maviri vasati vadya.
Zvisinei, kudya kwakadaro kune mimwe mitambo. Zvinopesana nevanhu vanotambura nezvirwere zvepachiviri chemuviri, pamwe chete nevaya vane bumps vasina simba. Vakadzi havafanire kushandisa michero yekucheka kwemazuva. Uyewo, mazambiringa anogadzirwa haagoni kutorwa paanotora mimwe mishonga.
Mandarin Diet
Mandarinines inongonaka chete, asi inobatsirawo. Izvo zvine zvakawanda zveVitamini C, uye zvimwe zvinokonzera. Mandarin chirongwa chinoshanda zvikuru uye chinozivikanwa nevakadzi vakawanda. Kubatsira kwekudya kwakadaro ndeyekuti mandarins dzine zvinhu zvinobatsira kuchengeta kunaka kwembambo, vhudzi uye ganda. Mandarin juice inochenesa muviri wehupfu, uye fiber inovandudza kudya. Pane zvinhu zviviri zvekudya kwakadaro.
Nzira yekutanga - mazuva anobva pamamandarini
Nguva dzemazuva akadaro ekurejera dzinofanira kunge dzisina mazuva mana. Munguva ino, unogona kubvisa mapaundi mana ezvimwewo, uyewo kuwedzera kugona, inzwi uye mafungiro. Mumazuva ano mandarins chete anobvumirwa kudya. Kwezuva iwe haugoni kudya kupfuura hafu kilogram ye macrorus. Inobvumirwa kunwa mvura zvisingaverengeki, green tea nemononi uye pasina shuga. Hazvikurudzirwi kupedza mazuva anopfuura mana anotevera, sezvo izvi zvingaita kuti kusawirirana mumuviri uye kusakosha kwezvinhu zvinobatsira. Kufambisa kusunungura mazuva hakugoni kuva kanopfuura kamwe pamwedzi.
Chechipiri chisarudzo ndicho kudya kwaFiripi Kirkorov
Nguva yevana - mazuva gumi. Munguva iyi, unogona kurasikirwa kusvika kusvika kune makirogiramu manomwe ekurema kwako.
- Chikudya chamangwanani: imwe mandarin uye mukombe wei usina shuga neamoni, unogona kuwedzera spoonful uchi.
- Chipiri chekudya chamangwanani: imwe yei yakabikwa uye zvina tangerines.
- Mambakwedza: nyama yakabikwa kana hove (isina kunyorowa), 130 gmm sauerkraut, mandarin uye green tea sausage.
- Nyoka: imwe yei yakabikwa uye zvina tangerines.
- Kudya: nyama yakabikwa yakabikwa kana hove, tangerine uye tiyi isina shuga. Kudya kunogona kuvapo kupfuura 18:00.
Ichi chikafu chinopesana: zvinokonzerwa nemakwenzi ekurasira, zvirwere zveganda, zvirwere zvemuviri wepamuviri.
Kuti uchengetedze zvinogumisiro zvinoguma mushure mekudya, zvinokurudzirwa kunwa mandarin juice kwechingwa zuva rimwe nerimwe kwemazuva mashomanana. Iji inofanira kunge ichinyatsogadziriswa. Inogona kuderedzwa nemvura. Mushandi wemu mandarin une zvinhu zvinowedzera kushandiswa kwemagetsi mumuviri uye kuputsa mafuta.
Zvokudya zvose hazvibatsiri mumuviri. Saka ngwarira nguva dzose iwe uchiri kufa. Kana paunenge uchidya usina kunzwa wakanaka, saka zvinokwanisika kuti kudya kwakasarudzwa hakukodzeri kwauri. Munyaya iyi, inofanira kuchinjwa. Izvo zvakakosha kukuyeuchidza kuti haugone kugara pazvokudya kana iwe uri kurwara, kana muviri wako uine simba kana iwe usinganzwi zvakanaka. Izvi zvinongokuvadza utano hwako. Kana kudya kwacho kwakareba, usakanganwa kushandisa zvinokonzerwa ne multivitamin munguva yekugadzirisa muviri usina mavitamini nemishonga.