Chinangwa chekudya (kana kudya) kwaArthur Agatston
Mamiriro ezvokudya aDkt Dr. Agatston anobva pane kudya kwakanaka. Zvokudya hazvikumanikidze vanhu kuti vape miganhu yezvokudya zvinopedzwa. Onilish inopa kubvisa zvigadzirwa izvo zvinokuvadza muviri wedu. Panguva ino yemazuva ano, zvinosuruvarisa, "kudya kwakakurumidza" kwakakurumbira, mushure mokunge kwave kudyiwa uye kubikwa. Uye vanhu vakabatikana nebasa ravo, vakangototanga kuedza kurasa zvose zviri pedo. Izvi zvinogadzirwa nema-carbohydrate, zvinokuvadza muviri, nokuti mairi mapaundi akawanda anowanikwa.
Zvinonzwisisika, mahydrohydrat ivo pachavo anodiwa kumurume, asi anokwanisa kuwanikwa zviri nani nezvikafu zvakagadzirwa mufiber - michero, miriwo, zviyo, zviyo, chingwa chose chezviyo.
Dr. Agatston anorayirawo kuunganidza kushandiswa kwemiti yemiriwo uye nyama yezvokudya, nokuti mafuta ane nyama, anodzivisa kuparadzaniswa kwemakunguhydrates. Chirongwa chiripo, chinokubvumira kuti uone kuisa muviri.
Pamberi pechingwa, chiremba anokurudzira kufunga pamusoro pekuti chikafu ichi chinokwanisa kupa muviri. Nhengo yemaminerari nemavhithamini anodiwa kuti muviri ushande zvakanaka kana kuwedzera marori, kuwedzera kwezvokudya, uye marinogen?
Mazuva gumi nemaviri, iwe unofanirwa kuomerera kune kudya kwakasimba, kubva pane kudya kwekudya kwako kuchabvisa zvose "yum." Mushure menguva, iwe pachako haudi chips nemasipi, sezvo muviri uchange uchivakazve simba rekupa simba.
Menyu yezvokudya
Kudya kwaArthur Agatston kwakakamurwa kuva zvikamu zvitatu zvikuru.
Nharaunda yekutanga inotora mazuva 14, panguva iyo inotevera inofanira kudyiwa:
Zuva rimwechete - rekudya chamangwanani, idyai mazai akaoma-akabikwa (2 zvidimbu), zvidimbu zviviri zvemuviri (hazvifaniri kuva mafuta), kunwa girazi rekofi nemukaka (zvichida mafuta-pasina), unogona kunwa jira rinotapira panzvimbo yekofi (1 girasi). saladhi "Kesari", chifu chechifu uye mashizha muhodhi. Iwe unogona kuisa zvinonhuwira nemafuta kana yemarimu. Pakati pekudya kwekudya kwekudya uye kudya kwemasikati masikati kunobvumirwa kudya kottage chese duku nekanyai uye magidhi (cottage cheese haafaniri kuva mafuta). Iyo napliknik inogona kudya zvakafanana. Kwekudya kwemanheru iwe uchada kudya hove dzegungwa, broccoli kana cauliflower, saladi yemakango, tomato, pamwe nekuwedzerwa kwepepuru inotapira.
Zuva repiri - idya mazai nematata, idya cheese duku (pasi-mafuta) uye inwa tiyi pasina shuga. Musati masikati, inwa girazi remusi (nguva dzose pasina shuga) uye udye 100 g. cottage cheese kana cheese, chete inonda. Kudya - tinodya mapfupa maviri ehuku, pamwezve, vadya muto nemiti. Kudya - tinogadzira hove dzakakosha uye yemiriwo yemashizha. Mangwanani ezvokudya-fungai cottage cheese necocoa powder, tora mafuta anocheka kottage cheese.
Zuva rechitatu - mangwanani mangwanani kwekudya kwemafuro tinomwa kako kadiki, tinodya nyama shoma shoma uye mazai anonyorova. Zvokudya zvechipiri - tinodya chesi kana kottage cheese uye tinwa girazi rejisi rinotapira. Kudya - kubika hove dzakaderera uye kugadzira uswa hwemiriwo. Pokudya kwemasikati tinodya pike perch fillets uye kubika miriwo. Nyaya yacho inoputirwa. Kudya kwemanheru - idya zvakafanana nekudya kwemanheru.
Zuva rechina - tinodya omelette ine mukaka wakavezwa (tinotora 2 mazai). Pachipiri chekudya chamangwanani tinodya zvakafanana. Kudya - tinodya nyama isina kuomeswa, yakagadzira mashizha nemashizha emiriwo. Pakati pekudya kwemasikati uye kudya kwemanheru iwe unogona kutora mafuta maduku edzimba yakaderera nechingwa chiduku uye saladi yemamato uye makomkoro. Mabiko emanheru ndeaya anotevera: hove yehove, steamed, cauliflower kana broccoli, inotapira-salted saladi, tomato, magedhi uye makomkoro.
Zuva rechishanu. Chikafu-kamuviri - 1-2 mazai viraira zvakanyoro-akabikwa, vadya zviduku zvakadyiwa zvakakora-mafuta, tinonwa kabi pasina shuga. Tisati tambodya masikati, tine hove yakazara girazi rejisi rinotapira uye gorosi yakakodzwa chechikasi chekudya. Zvokudya zvemasikati: Greek saladi uye hove yehove. Saladhi inogona kuzadzwa nemafuta emichero. Pakati pekudya kwemasikati uye kudya kwemanheru kune imwechete. Kudya - tinogadzirira mbudzi nemiriwo, pamwezve tinodya saladhi kubva mumakungu.
Zuva rechitanhatu. Kwekudya chamangwanani, shandisai mazai echando, idya bhakoni, munogona kunwa mishonga yehavha kana kofi. Zvokudya zvekudya zvechipiri ndezvimwechete. Kudya mabiko: tinogadzira muto kubva kunotsvedzesa, uyewo tinopfeka mafuta emiriwo, tamato, chikabiki chakabikwa, lettuce, cheese. Iyo nyoka yakafanana. Nauzhin iri kugadzirira hove kune imwe michina uye zvinodhaka zvinomera.
Zuva rechinomwe. Omelette ane mushroom nemishonga yemakwenzi echingwa, uyewo pasina shuga. Tisati tambodya masikati, tine uturu hwemaji nemiriwo yemafuta uye pasi-fat fat cottage cheese nemafuta. Zvokudya - kubika salmoni, kubika bruccoli kana kuti cauriflower, nguva nemafuta ezviyo. Kwekudya kwemasikati, tinobika nyama pane grill, uye tinogadzirira zvigadzirwa zvezvirimwa zvenyama.
Vhiki yechipiri yakangofanana neyokutanga. Zvechokwadi zvinogona kuchinjwa, somuenzaniso, kofi inogona kuchinjwa neiyi, kunyanya kana iwe usinganwi kofi zvachose.
Iye zvino enda kumugariro wechipiri, panguva yekutanga chesangano rako pane nguva yekushandura kune kudya kwakanaka. Tinotanga kuwedzera zvishoma nezvishoma muzvokudya zvemakroberiti, michero, zviduku zviduku, jisi, mashoma maki uye porridges. Iyi nhanho ichaenderera mberi kwenguva yakareba sezvinodiwa kuitira kuti iwane kuchinja kunoda muhutano hwemuviri. Ipapo tinopfuurira kusvika panhanho rechitatu.
Chikamu chechitatu chekudya - unogona kuita zvose, asi neizvi, unofanira kuyeuka mitemo inokosha.
Iwe haugone kudyisa! Kugutsa nzara, unogona kudya kazhinji chikamu chiduku.
Iwe haugone kudya zvokudya zvakatsvaga, masukese, makeke, zvinwiwa zvinotyisa! Deredza kushandiswa kwezvinwiwa zvinodhaka.
Idya zvokudya zvoutano zvakagadzikana, zvakagadzirirwa chete kubva mumiti yezvisikwa! Zvokudya zviri nani kubika kune vaviri. Kusvuta uye yakabikwa kunotungamirira kune kilogiramu yakawandisa.
Kuburikidza nematanho aya ose, unogona nyore nyore kudya parizvino nguva dzose, nokuti muviri pachawo "unobvunza" zvokudya zvakanaka. Iwe uchakanganwa nokusingaperi nezvechips, hamburgers uye lemonades.