Kukurumidza kuchinja munguva pfupi
Purogiramu yeIsrael dietician inopikira kumira kwekugadzikana kwemasabolism nekuparadzanisa kubva kune 10 kg pasina kushanda nekudziviswa. Mugore rekupedzisira kana maviri, chirongwa chekudya, chakagadzirwa neIsrael mutevedzeri wemapurisa Kim Protasov, chiri kuwedzera kuzivikanwa. Kwenguva yekutanga vakatanga kutaura pamusoro pake muna 1999. Yakanyorwa nekunakidza "protaction", sezvo yakatanga kudanwa nezita romunyori, inopikira mumavhiki mashanu kuti iite tsika yemasabolism uye inoderedza uwandu hunorema. Unogona kudya chero nguva yemasikati kana usiku, usingadziviriri zvikamu uye usingazvidzvinyiriri nemitambo. Chinhu chinonyanya kukosha - kubatana nechikafu chinokosha, icho chinoratidzika se chakanyatsogadzirwa kwehafu yechipiri yezhizha, kana miriwo mitsva inogona kuwanikwa kwose kwose.
Nzira yekugadzirisa
Kuti uite zvinotevera, unoda kutenga mimwe miriwo yaunogona kudya yakasvibirira, 5% cheeses, cottage cheese, yogurt, uye mazai. Idya miriwo nemichero yemisi nguva dzose, pane zvimwe zvekudya kwekudya chamangwanani, masikati uye kudya kwemanheru chero upi zvawo. Asi ramba uchitarisa-usaenda chete kune yogurts kana chete kumiti yakasvibirira. Cheka marudzi ose ezvokudya muiri yechiGiriki saladi, mavarai emashizha, mazai uye pepper. Ivai nemafungiro uye muite mapeji enyu kubva pamiriwo - vashuga vashuga, zucchini, karoti, kabichi, makomkete, izvo zvisingafaniri kugadziriswa kupisa. Sezvinwiwa zvinotenderwa mune chero huwandu hwekofi uye tei pasina shuga nemukaka. Zvinotenderwa chinhu: kunwa madhita maviri emvura zuva nezuva, pasinei nezvimwe zvinwiwa. Kubva michero unogona kudya katatu maapuro matsvuku.
Iyo inoshanda sei
Anopisa mafuta pasi uye anochenesa matumbo. Izvi zvinobatsira kukanda uremu muchikamu chechipiri. Pectins uye fiber zvinomira mumutsipa peristalsis, uye kuderera kwekororiki kunoita kuti muviri ushandise sechinhu chesimba remafuta pasi. Chenjerera kumisungo. Cherechedza: kana chirongwa chekoriori chakakosha kudarika kudya kwavo nechingwa - somuenzaniso, kana musikana wacho akabatanidzwa mune utano, - uremu hwake hunogona kuderera nekuda kwekuparadzwa kwemapuroteni emuviri. Munyori wezvokudya anovimbisa kuti pakupera kwesvondo rechipiri chido chekudya chimwe chinhu chinotapira uye mafuta chinonyangarika zvachose - mhuka yakachena ichada mishonga chete uye mishonga yemisi uye inogona kutopa mazai. Muvhiki rechitatu, chikamu che 300g che nyama yakakangwa, huku kana hove inofanira kuwedzerwa kune yakatangira yezvokudya, nekuderedza kushandiswa kwezvigadzirwa zvemishonga. Kubva pakuguma kwevhiki yechitatu uremu huchatanga kunyauka pamberi pemaziso ako. Ichi chikafu chinofanira kupedza mavhiki maviri. Avo vanoenda nenzira yose kusvikira kumugumo, vataura nezvekurasikirwa kwe10 kg kg, kuvandudza mamiriro eganda, kuonekwa kwechiedza uye kusakanganisika. Mutoro wacho unokwana kwenguva yakareba, uye, chinhu chikuru, hachikwanisi kuvhiringidza kune zvinokuvadza uye zvakakwirira-koriori. Protasov inopa zano rekudya kwakadaro kuchenesa muviri kwete kamwe kamwe pagore. Nekuchengetedza kwayo, muchengeti wezvokudya anovimbisa kubvisa chiyero che kilogiramu chisingakoshi.
Amendments uye kuwedzera
Makore gumi nemaviri ekuvapo kwezvokudya hazvina kumupa iye pasina. Yakazara nerekereke, mazano matsva. Iye zvino zvakaparadzaniswa kuti mishonga yose inogona kudyiwa, kunze kweiyo yakagadzirwa nemashizha. Izvozvo zvinoshandiswa zvakanaka, asi zviri nani kuramba zvachose, somuenzaniso, kubva kunezviyo, pezi, nyemba, gorosi. Kubva pakurongwa kwemishonga yehuchi, zvinodikanwa kubvisa mukaka - chete mishonga yemukaka yakasvibirira inotorwa, uye mukaka wakabikwa wakabikwa unosarudzwa kune kefir. Yoghurts uye kottage cheese pasina zvinowedzera zvinogona kudyiwa zvisingaverengeki. Kubva pamazizi zvinoda kusarudza zvishoma, zvishoma, munyu, sezvo munyu unovhara mvura mumuviri. Uyewo, hazvikurudzirwi kuti udye mazai akazara - mapuroteni anogona kudyiwa zuva rega rega, uye yolk - kaviri pavhiki. Uye zvechokwadi, unofanirwa kutora nzvimbo yakabikwa yakagadzirwa nyama kana hove, yakagadzirirwa vaviri.
Kupera zvishoma
Kugadzirisa chigumisiro uye kudzorera muviri kune chikafu chinowanzogara, kubva pa "brawl" inokurudzirwa zvakaenzana zvakafanana nekudya pachako pachako kunogara. Pavhiki yechitanhatu muzvokudya zvishoma nezvishoma akaisa mafuta emiriwo - kwete zvinopfuura 3 tsp. zuva nezuva. Panguva imwecheteyo, mishonga yemiti ine 5% mafuta inogadziriswa inotsiviwa nemafuta asina mhando. Iwe unogona kuwedzera maruti maduku, maorivhi, kwete kukanganwa kuderedza huwandu hwemafuta. Muzuva zvakakosha kusadya kupfuura 30-35 g emafuta. Muvhiki rechinomwe, maapuro matsvuku anotsiviwa nemimwe michero yakanaka - mapeari, kiwi. Mabhanana, mazuva uye mango haabvumirwi. Musi wechisere mangwanani, tanga kubika porridge. Chikamu hachina kupfuura 250 ml. Pamusoro pezviyo, oats zvinoshandiswa. Pachinenge chikamu chepfumbamwe chezvigadzirwa zvemucheka zvishoma nezvishoma zvinoshanduka, zvichiwedzera pakugoverwa kwechimwe nyama, hen, hove. Pavhiki yegumi, dzokera kune zvekudya zvekare, uchicherechedza chiyero uye uchisarudza kwete-caloric, zvokudya zvishoma zvakagadzirwa.
Pros uye Cons
Maererano nevanodzidza mhuka, chirongwa cheProtasov chine zvakawanda zvinobatsira - somuenzaniso, zvinomanikidzira kudya kwezvisikwa zvekudya, kuramba kunatswa, midzi yakagadzirwa, zvokudya zvekudya uye marinades. Zvisinei, "kurwisana", sekudya chero kupi zvayo, kune zvipingamupinyi zvayo. Kunyanya, haikodzeri nguva yechando, sezvo zvokudya zvakasvibira zvinowedzera kunzwa kwenzara. Uye iwe haugone kugara pairi nguva dzose, sekumwe kune zvimwe zvakafanana-calorie uye pasi-mafuta. Zvokudya zveProtasov inonyanyisa-calori uye ine zvishoma zvishoma zveproteine yemhuka pakusina kwemishonga yemaprotini, miriwo inopiwa chete muhurukuro yakasvibirira. Nokudaro, zvinopesana nevanhu avo nekutaura havakwanisi kurwisa mafuta emhuka: vachiri kuyaruka munguva yekuyaruka, vakadzi vane zvirwere zvekuenda kumwedzi, vanhu vasina hutachiona hwemaviri, zvirwere zvepamuviri (atrophic gastritis, colitis, enzymopathy vasingakwanisi kugadzira makhabhohydrates, chirwere chepembudzi, gastritis , cholecystitis, pancreatitis mumukana wakaoma). Ichi chikafu chinogumira kudya kwezvinhu zvinokosha, zvakadai semaprotheni emhuka, yakaoma carbohydrates nenzira yezviyo. Kushayikwa kwemapuroteni kunogona kukonzera kukanganisa kwemarimoni. Iyi nzira haina kukurudzirwa kune vanhu vane iron yehutera anemia nevakwegura, sezvo kushaya simba kwechimiro chemuviri wevanhu mukati yevanhu vakwegura kunoita kuti zvive zvakaoma kugadzira zvokudya zvakasvibiswa.
Vhiki yekutanga uye yechipiri
- Breakfast breakfast
Cottage cheese nemaapuro. Sakanidza apple ne 5% cottage cheese uye yogurt, edza sinamoni.
- Yechipiri kudya mangwanani
Tomato "mabhazi". Chop cilantro, dill, parsley uye garlic, kusanganisa granular cheese uye kushandisa huwandu hunoita kuhafu yengamato. Iwe unogona kuzadza musanganiswa we-curd nehafu yebell pepper.
- Kudya
Okroshka. Makaskodha, kabichi, pepper inotapira, radish, herbs uye egg edible egg, ndokudururira 3.2% kefir. Aine munyu.
- Afternoon snack
Saladi "Vitamin". Apple ikatemwa kuita zvidimbu, inoswa nejisi remuori. Root the celery, nyora karoti uye gadzira pa grater yakawanda. Yeuka kubvisa zvirimwa nemaoko ako, wedha apulo, kusasa zvishoma, nguva ne yogurt uye uende kunopa kwemaminitsi makumi matatu.
- Kudya
Salad kubva kumakadhi. Hafu yenguruve duku, 20 gramu e-horseradish peel uye kabati, kusanganisa neonikisi yakagadzirwa. Wedzera pepper, munyu, shredded herbs uye nguva nemuchero wakagadzirwa kubva ku yogurt, mandimu uye zvinonhuwira.
3-5 mavhiki
- Breakfast breakfast
Cottage cheese rolls. Karoti grate pane grater yakanaka, fungai nekottage cheese, kuwedzera yogurt. Aine munyu. Ita uwandu pane peji rekadhi uye uiname ne envelopu. Pamusoro ne yogurt.
- Yechipiri kudya mangwanani
Saladhi kubva kune leek. Sanisai maekisi, celery stalks, karoti. Nyaya iyo saladi ne yogurt.
- Kudya
Greek saladi nehuku. Chicken fillets akacheka mu cubes, kuwedzera mimwe yematata, kamukoro kaduku, tsvuku yeeiii, mashoma lettuce mashizha, kusasa 2 tbsp. l. oregano kana marjoram, inosaswa nemuto wemononi uye kusanganiswa ne5% brynza.
- Afternoon snack
Red cabbage namaapuro. Cabbage thinly chop. Maapuro maviri uye horseradish midzi grate uye pamwe nekateji. Dururirai kupfeka: funganya juisi yemononi ne 3 tbsp. l. mvura uye pinch yemunyu.
- Kudya
Gaspacho. 3-4 matata, cucumber, bhero bheri tsvuku, onion uye 2 cloves garlic yakakuya mu blender ine girasi yemvura yechando uye 1 tsp. mumonia. Wedzera munyu, pepper, marcoram yakagurwa, thyme, basil.
Buda kubva pakudya, vhiki yechitanhatu
- Breakfast breakfast
Guacamole. Mune pod ye fresh chipper pepper, bvisa mbeu nemisasa. Hafu yebhuru, tomato uye mazamu maviri ewaini inopinda mu blender. Nevocados mbiri, gurai peel uye bvisa mapfupa. Nyama inosaswa nemuto wemononi, shingaira neforogo uye funganya nemusasa we-tomato-celeriac. Wedzera guacamole kuravira.
- Yechipiri kudya mangwanani
Nguruve saladhi. Nguruve, karoti uye kabhoti reapuro pane grater yakawanda, kusanganisa uye nguva nemafuta asina mafuta.
- Kudya
Saumoni ane bhinzi rakasvibirira. Iva nearimoni kune vakaroorana. Shandira pamwe nehodhi: chop cabbage, gadzira makomikita muzvipfeko, nguva nemimiriwo uye rangarira nemaoko, nguva nejisi remuori nemafuta ewaini uye kusvina magidhe akachekwa.
- Afternoon snack
Saladi yetikiti uye turnips. Karoti uye turnips dzakachena, uye kubata pane grater yakawanda, kuwedzera parsley yakakodzwa uye kusaswa nemuto wemamuro.
- Kudya
Beet Saladi. Beet shuga, wedzerai yakasvikwa lettuce mashizha uye chinyoro anyezi, yakasikwa mazai, garlic clove. Dururira jisi remuti.
Vhiki yechinomwe
- Breakfast breakfast
Curd mousse with kiwi fruit. Mune blender, bvisa maspipe matatu e kiwis, 30 g wepine nuts uye 200 g ye-low-fat cottage cheese. Usati washanda, shandura mousse nemavhuti mashoma.
- Yechipiri kudya mangwanani
Salad kubva kuKabichi. Cheka kabichi, bhero peperi uye ruvara rweiii. Mwaka miriwo ine 1% kefir.
- Kudya
Chicken saladi nemarangi. Slice yakabikwa chicken fillets, orange pulp, aple uye cucumber. Nyaya nemiti inonhuwira, shandisa yogurt uye usiye nechesi yakaderera.
- Afternoon snack
Saladi «Orange mood». Girasi karoti, bvisa mango muspipe mune zvimedu uye sangana. Dururira jisi remuti uye nguva nemafuta e-low yogurt akasanganiswa nemunyu uye chili.
- Kudya
"Red fan". Birai beet kusvika hafu yakabikwa uye yakanyatsocheka, uise zvimedu patafura ine fan. Pamusoro pembongedza nemirivhi yakakanyiwa uye zvidimbu mazai. Fukidza nemafuta ezviyo zvinosanganiswa nevhiniga uye munyu.
Vhiki yechisere
- Breakfast breakfast
Tropicana oatmeal. Pfurai oatmeal. Dura peari mukati maro, shandisa marimu.
- Yechipiri kudya mangwanani
Curd dessert. Banana mash ne cottage cheese uye kusasa nesinamoni.
- Kudya
Pike perch nemidhi. Fille fillets muhomwe ye soy muto, munyu, pepper, ginger uye sinamoni uye uende kweawa. Bika muvheni yakafananidzwa nechekare kusvikira wabika. Isa padiro, yakashongedzwa ne yogurt, yakasanganiswa nemidhero yakakoswa.
- Afternoon snack
Saladhi kubva kune radish. Cottage cheese inosanganiswa nekaridhe yakagadzirwa, kusvina zvishoma, kuwedzera mafuraji matatu ehuti. Saladi inosanganiswa uye inorongedza nedill kana parsley.
- Kudya
Vinaigrette. Ikoko yakabikwa, karoti uye mbatata inonyoreswa, uye inocheka kuva cubes, makomkomera, apuro uye pear - uswa. Gadzirai zvigadzirwa, wedzera peasiti yakasvibirira, mukaka negarigarte ye yogurt uye pamusoro nearnuts yakasarudzwa.
9 vhiki
- Breakfast breakfast
Majei nemashizha. Eggplants akacheka kuita makerubhi uye fry mu pani pamwe nekuwedzera kwemafuta emafuta. Mozzarella mash uye musanganise nemaebheni uye eii yakagurwa. Munyu, pepper uye nguva ne yoghurt.
- Yechipiri kudya mangwanani
Saladi "Tropical". Nzira, bhanki, kiwi uye hafu yemango slice mu cubes. Mune blender, bvisa hafu-mango, wanisa juisi. Nyaya iyo saladi ne mango muto.
- Kudya
Saladhi neTan. Sarura mashizha emuradhi, cucumber uye anyezi. Canned Canin neforogo uye funganya nemiriwo. Salad yero ne yogurt.
- Afternoon snack
Rice pudding. Rinisa rice kwemaawa matatu. Zvadaro gadzira mvura uye gadzira chiroro pahutamu hwe0%. Sunganisai neiyo yakarohwa. Isa uwandu muhutu uye ugadzirire vaviri. Shumira nezvibereko.
- Kudya
Nyama ine machero. Cheka nyuchi muzvimedu zviduku uye marinate mu sauce (2 tsp mafuta emuriwo, 2 tbsp soy sauce, ginger gated). Kurumidza kusvibisa nyama mumoto wakatsvaira. Wedzera chikamu, zedmon zest uye 1 tbsp. l. soy sauce. Shumira nemiriwo, yakashongedzwa nemaruva emarangi.