Kubvumira uye zvinorambidzwa zvinhu zvekudya kweChirungu
Carbohydrate zvokudya muzvokudya zvinofanira kunge zvishoma. Kana zvinhu zvose zvichiitwa zvakanaka, kunyatsotevedzera pamenyu uye urongwa hwezvakabvumira / zvinorambidzwa kudya, uye panguva yekudya kwakadaro muviri wako uchagamuchira gorofuhydrates ichipisa mafuta ayo.
Mvumo yemiti:
- Mimwe miriwo: pane zvisingatongogadziriswi, zvisinei kuti zvinokurudzirwa kupa zvakanakira "zvinovaka muviri" celery, nyemba, eggplant uye karoti;
- Kubva pazviyo: chidimbu chetsika-calori-buckwheat, semolina, oatmeal, mupunga weparisi;
- Inobvumirwa kushandisa nutswe akadai sehazelnut uye walnuts;
- Kubva zvinonhuwira nezvinonhuwira unogona kushandisa zvakanakisa pepisi yakasviba, sinamoni, basil, nezvimwewo. Izvo zvinenge zvisina zvipingamupinyi;
- Kubva pakudya zvinenge zvichidikanwa kuti zvive zvakakosha kune hove kana kuti hove yakatsvuka;
- Pamuchero wachowo zvakare yakawanda mazita: mabhanana, kiwi, lemon, machero, tangerines. Izvo hazvina kurambidzwa zvakasimba pano.
Zvidzivirirwa zvigadzirwa:
- Hapana upfu mishonga - pasta, chingwa chero chipi zvacho, mascake nezvimwe;
- Iwe haugone kudya mishonga yemisi, asi skimmed cheese ne yogurt zvinobvumidzwa;
- Rega kubva ku soda;
- Usadye puroseti: chokoti, sweets. Zvose zvine shuga - haugoni;
- Zvechokwadi, chero marudzi emafuta ane mafuta pasi pekurambidzwa kwakasimba;
- Doro, ketchup, sauces uye mayonnaise;
- Iyo isina kunyanya munyu mune zvidyo, zviri nani. Izvo zvinodiwa kuti urege zvachose.
Menyu yezvokudya zveChirungu masikati, zvikamu, mazano
Chimwe chinhu chikuru chinosiyanisa kudya kweChirungu ndeche menyu inotenderera nekutambira mapuroteni nezvokudya nemiriwo maererano nemaitiro 2 + 2. Ndiko, mazuva maviri okudya mapuroteni, mazuva maviri - miriwo nezvimwewo kwemazuva 14 kana 21, paunosarudza.
Menyu kwemazuva 14:
1,2,5,6,9,10,13 zuva ratinodya kudya kweprotein:
- Chikafu chekudya - porogi (zvinogoneka nezvibereko) uye yega chai;
- Snack - bhanana, apuro kana juice kubva kwavari;
- Kudya - hove yakabikwa kana chicken. Iwe unogona kuva nesobho nemiriwo uye nyama yakaderera-mafuta. Muto unofanirwa kuve wakagadzirwa kubva pakudya nyama, somuenzaniso chifu chekuku;
- Kudya - mazai akachekwa, girasi ye yogurt, unogona cheese. Kudya pasina nguva inopfuura 19:00.
3,4,7,8,11,12,14-st inoshandiswa zvikuru mishonga:
- Zvokudya zvokudya zviduku - mishonga yemashizha (tomate, makomketa, magedhi, unogona kuwedzera mafuta emuorivhi) + green tea (magirazi maviri);
- Nyoka - Tsika tinodya chero michero, kunze kwebhanana;
- Kudya - zvinoda kudya mvura. Mushonga wegorosi ndiyo yakasarudzika;
- Kudya - saladhi kubva mumiriwo (kushandisa lettuce, broccoli, karoti, asperagus, celery, nezvimwewo)
Nokuda kwekudya kweChirungu kwemazuva makumi maviri nemaviri, zvinhu zvose zvinoramba zvakafanana, zvinongoramba zvichengetedza kudya kunoenderana nemazuva maviri teknolojia - miriwo, mazuva maviri - protein zvokudya (zviyo, zvibereko, hove, huku, mazai, ega).
Panguva yekudya kweChirungu kwemazuva 14 kana 21 zvakakosha kuti unwe mvura yakakwana. Mangwanani inokurudzirwa kunwa 1 girasi yemvura pamwe nekuwedzera kwemurosi kana kuti tete. Zvakakosha kuchengetedza mvura yakakwana mumutumbi.
Kuongorora uye mugumisiro wokurasikirwa nekubatsira kwekudya kweChirungu nemufananidzo
Kwemazuva gumi, chikafu cheChirungu chichabvumira kukanda kubva pa5 kusvika pa10 kilogram, uye kwemazuva makumi maviri-kusvika ku13-14 kg. Zvisinei, cherechedza kuti kuora kwakadaro kwakakosha kunogona kukuvadza hutano hwako, saka zvakanaka "kubuda" kwezvokudya, zvishoma nezvishoma uwedzere kudya kudya kabodihydrate zvokudya uye uchidzosera zvakare kune zvakasikwa.