Haikwanisi kufungidzira upenyu pasina nyama, hove nemiriwo? Zvadaro kudya kweatomu kunokwana kwauri! Kutenda kumenyu yakajeka ine dzakasiyana-siyana zvekupedza kwevhiki, kudya kunenge kusina kunaka, uye muvhiki iwe haugone kudya nenzira yakasiyana. Zvokudya zveatomu hazvirevi kuderedza uremu, inzira itsva yehupenyu.
Migumisiro yeavo vanorasikirwa nemutoro inofadza chaizvo: mune imwe vhiki inotora kusvika ku 5 kg yehuremu, uye kwemaviri kusvika kune 10 kg. Panguva imwecheteyo, kudya hakurevi kuwanda kwezvokudya, uye muviri unogamuchira huwandu hwakawanda hwevhithamini uye zvinhu zvinobatsira.
Zvingaita sokuti, iwe unogona sei kurasikirwa nehukudya nekudya zvokudya zvakawanda sezvaunoda? Asi, tongere iwe pachako, iwe unogona kutora kikikiri yebeki yebeki here kana kuti huku wose muchigaro chimwe chete? Kwete kwete. Iwe uchanakidzwa sebhokisi, uye kusuruvara mukati mudumbu hakuzopa zororo kusvika usiku. Sei uchizvidzwa iwe pachako, kana nyama imwechete inogona kudyiwa muzvikamu zviduku mukati mezuva. Zvakanaka, iwe zvirokwazvo haungadyi miriwo.
Atomic kudya: menyu uye mitemo yezvokudya
Saka, ngatitange nevanonyanya kukosha: menyu yezvokudya zveatomu inosanganisira kushandura kuchinja kwezuva nezuva.
- Muchengi uye zuva rezvibereko: makango, tomato, maruva / Peking / kabichi, broccoli, zucchini, eggplant. Zvitsva uye zvakasviwa magreens, karoti, beet, anyanisi, bhero tsvuku. Pamichero, idya zvose kunze kwebhanana nemadhiro (kwete kazhinji kaviri pavhiki).
- MaProtini zuva: hove hove, chicken, nyuchi, inguruve, turkey, mbira. Mazai huku uye zvihuta, mishonga yakakisi-mukaka, cheese zvakaoma.
Kunyatsobvisa mbatatisi, shuga (unogona uchi uye sweeteners), zvigadzirwa zvemabheka.
Porridge yakabatanidzwa mumazuva egorosi chete pashure pevhiki mbiri "kugara" pakudya.
Pazuva rezvirimwa, tinonwa zvemavara uye mashizha, zvichida pasina mavara uye mavara. Chengetedza zvakanyanya ginger tea - inokurumidza kuwedzera metabolism. Purotini mazuva, tinonwa tiki yakasviba nekofi nemukaka. Nguva dzose zuva tinonwa zvinenge 2 litita emvura - mukuverenga kunewo tei, uye mvura yakachena.
Uye mutemo wokupedzisira: usanganisa mazuva! Iwe haugoni kudya chimedu che nyama pazuva rezvirimwa uye pamwe chete. Ichi ndicho chinangwa, uye migumisiro yezvokudya zveatomu.
Zuva rega rega rekutengesa kweatomu
Takanyora chirongwa chekudya kwakakwana mumakrohydrates uye mapuroteni mazuva, akafananidzwa kune mumwe nomumwe.
Vegetable (Carbohydrates):
- Chikudya chamangwanani: michero smoothie pamusiki kana mvura neuchi, yemiti yemichero nemichero;
- Zvokudya zvemasikati: akachera mimwe miriwo kana goroka risina mbatata, saladi ine kupfeka kaimu. Kana borsch pasina mbatata nenyama;
- Kudya: berry-fruit jelly, vinaigrette pasina mbatata.
Kana uchida kudya, idya maapuro, mapeji, michero. Gadzirira mapepa asina hupfu kubva pa oatmeal.
Protein:
- Zvokudya zvokudya zviduku: mafuta mashoma ekottage cheese, 2 mazai mazai akanyorova, tei nemukaka;
- Mabiko: nyama / hove chero ipi zvayo;
- Kudya: kirasi ye yogurt kana kefir ne omelette, chidimbu chehove.
Pakati pezvokudya zvekudya zvinokurudzirwa kunwa kofi nemukaka, mukaka wakabikwa wakabikwa. Ita mapuroteni salads kubva muchizimbu chekuku, chezi, mazai uye ukamu hwakasviba.
Iwe haufaniri kudya chidimbu chose chemuviri kana yemuriwo umwe, unobatanirana pamwe chete uye unogadzira chikafu chinogadzirwa!
Zvokudya zvinotapira kwevhiki kwekudya kweatomu
Ngakuite kuti ufare nemamwe mapeji ekushandiswa kwema saladi uye mapuroteni ndiro, saka haufaniri kupedza nguva pamajiki ekubika.
Beetroot kunakidzwa, recipe nemufananidzo
Bheetti yakabikwa uye maapulo makuru makuru anofanira kubviswa pa grater yakawanda. Wedzera kwavari mazambiringa akaomeswa, makanda emimandarini kana macoramusi. Munyu, pepper uye nguva nemafuta emiriwo. Ration!
Miti inosanganiswa, recipe nemifananidzo
Kvasshenuyu kana kabichi yakasanganiswa nemamatee, radish, chibage, makomkete, mandimu, Bulgarian pepper uye izere nemafuta emuorivhi. Imhosva huru yevhithamini!
Yakasvibirira yemiriwo saladhi, kamukira nemufananidzo
Tinocheka ne cubes zucchini, cucumber, tomato, pepper inotapira. Zvakatenderera zvevaroti uye mushwa. Fungidza miriwo mune pani yakatsvaira yakatsvaira pasi pechifukidzo uye kuisa moto unononoka. Pamusana pemashizha haafaniri kuwedzera mvura. Mushure memaminitsi gumi, muhariro wakagadzirirwa. Wedzera greens kana zvinonhuwira uye ushande!
Chizifu chechii nechesi, kamukira nemufananidzo
Durai mukaka wekuku mukati kuitira kuti niche yekuzadza iumbwe. Gadzira doro rakaoma mumakumbo, mazai. Tinotanga mazamu nemusanganiswa uye kuwedzera chidimbu chemafuta. Tinoriendesa kuchoto kwemaminitsi gumi nemashanu kusvikira iko kugadzirira. Usati washanda, shandisa muvhisi mukiki weuyu nerukisi uye pepper.
Cottage cheese omelette, recipe nemufananidzo
2 mazai nemaspuni matatu edzimba chechizi yakasanganiswa nemukaka uye imwe kapu yekamuki. Wedzera munyu, zvinonhuwira, pasi pevhu uye udururire mukapu inopisa. Fry pamusoro pekunze kwepasi pasi pevheiri. Kana uchidikanwa, wedzerai huku.
Nezvokudya zvakasiyana-siyana uye mapeji anoyevedza, kudya kweatomu hazvizovhiringidzi. Kuongorora kwakasiyana-siyana uye mapikicha evaya vanoora muviri vanosimbisa izvi.