Vasikana vakawanda vanotevera mufananidzo wavo. Nokudaro, nguva nenguva tinoshandisa zviratidzo zvakasiyana-siyana. Mumwe munhu anosarudza kurega kudya, mumwe munhu akasimba, uye mumwe munhu uye anoshandisa kungosunungura mazuva. Kana iwe usati washaya kudya kwako kunofarira, ipapo tichakuudza zvimwe zvekudya zvinobudirira.
Zvokudya "5 spoonfuls"
Chinokosha chekudya ndiko kuderedza muwandu wezvokudya pane imwe nguva. Kubatsira kwekudya kwekudya ndiko kuti zvinetso zvekudya hazvisi zvakanyanyisa. Kudya kwakadaro kunokodzera vanhu vane mafuta akawanda uye vanoshandiswa kuwana zvizhinji zvezvokudya. Mushure mekudya, mudumbu inodzokera kuhukuru hwemazuva, zviyamuki zvakadarika zvinodarika uye chimiro chezvemagetsi chinoderera. Kutenda kune rudzi urwu rwezvokudya, haunganzwi nzara. Kazhinji, kunzwa kwenzara kunoitika shure kwemaawa mana kusvika maawa matanhatu. Pamusana pekuderera kwevhumu romudumbu, kuremera kwakaraswa hakudzoki.
Nheyo dzepamusoro dzekudya :
- Idya kamwe chete iwe usingagoni kudarika mashanu apuniko ezvokudya (izvi zvinenge 150-200 gramu);
- Pakati pekudya imwe neimwe hakufaniri kuva nenguva yenguva inopfuura maawa matatu;
- mvura inofanirwa kunwa zvakanyanya, asi kwete pasi pe 1.5 litita pazuva;
- kwezuva iwe unogona kudya kazhinji;
- rudzi rwegadziriro yezvigadzirwa - chero, asi zvakadaro zvinokurudzirwa kuti urege kudya zvakabikwa;
- Usashandise shuga, fructose chete - pane girasi remvura kwete kupfuura teaspoonful;
- haagoni kunwa carbonated, zvinwiwa zvinotapira.
Haasi mishonga yose inogona kuyerwa nemapuni. Saka, inofanira kufungwa kuti nhamba ye 150-200 gramu ichagadzirisa sandwiches maviri, chidimbu chekuku kana nyama, hove yepakati yakakura hukuru hwechindwe. Iwe unogona kuyera huwandu hwezvokudya ne teaspoon. Muchiitiko ichi, zvakakosha kutora zviputi gumi nemashanu kubva ku 150-200 gramu.
150-200 magiramu anoyera rimwe-block, pomegranate, pear, bhanana kana matatu mandarins. Mushure memavhiki ezvo simba rakadaro, zvinokwanisika kukanda kusvika pamakirogiramu mashanu ehuwandu hunorema. Uye kwemwedzi unogona kubvisa kusvika kusvika kune gumi nembiri.
Zvokudya "zvakafanana"
Ichi chikafu chakanga chisina maturo chakagamuchira zita rakadaro. Mushure maro iwe unogona kuwana silhouette ine tsvina, kunyange iwe uchida kudya zvinonaka uye zvinogutsa. Kudya kwakadaro kunogona kushandiswa kamwe chete mumwedzi. Nguva yaro ivhiki imwe chete. Asi usangobatanidzwawo mune zvekudya, nokuti mhuka dzose hadzina utano hwakanaka.
Breakfast breakfast . Zvakanakisisa kudya oatmeal porridge, zvichida chero chipi zvacho kunze kwemai. Zvakanaka peji negorosi bran. Kupedza kudya kwemangwanani ndiro girazi remishonga yemiti nemin, oregano, linden, asi pasina shuga. Kutaura zvazviri, kudya kwemafuro inongova 200 kcal, asi inogutsa zvikuru.
Kasha inofanira kubikwa zvakanaka. Tora yakaoma yakagadzirwa neboro, kubika mumukaka pasi pechifukidzo kwemaminitsi makumi maviri, ezvo wobva wawedzera oatmeal kana imwe porogi uye imwe puniji yeiri yemafuta. Nyatsoropodza uye gadzira pamusoro pemhepo yakadzika kwehafu yeawa. Iwe haugoni kushuga muvhareji.
Kudya . Kudya kunofanira kuva nesobho pane chiedza chechiedza, apuro uye girasi rekudzikisa pasina shuga. Kuti ubike muto, inya chiyo muto cube mumvura inoyisa uwedzere marinwa emiriwo: mbatatisi, kabichi, karoti, beet nezvimwe. Ika miriwo pamusoro pemakore makumi maviri kusvika makumi matatu.
Kudya . Kwekudya kwemanheru, mishonga inogadzirwa nemidziyo kana miriwo kana michero saladhi (karoti, maapuro, walnuts uye uchi) zvakakodzera. Maapulo uye makaroti anotema muzvimedu uye kuvasanganisa nemarnuts uye uchi. Kana iwe usina sara yakakwana, unogona kunwa girasi ye yogurt kana yogurt. Mhupa inoda kunwa girazi remhando ipi zvayo yemuchero yemichero, yakanakisisa ichinyatsoiswa.
Pazvokudya zvakadaro iwe unogona kukanda mairi maviri kusvika matanhatu pavhiki. Asi zvose.
"Zvokudya"
Ichi ndicho chimwe chezvokudya zvakakurumbira muEurope. Inonamatira kune vasikana vakawanda uye kunyange nyeredzi. Kudya kunowanikwa muzasi zuva caloric kudya. Zvisinei, kudya kunoshandiswa kune chikamu chakasimba, saka kana pane zvinetso nehutano, saka zviri nani kuti urege kubva.
Menyu yezvokudya iri nyore kwazvo :
Muvhuro: unoda kunwa mukaka wemukaka zuva rese. Uyewo vanobvumirwa kunwa tema yakawanda uye uye achiri mashumini emvura mune zvakawanda zvisingagumi. Kudya kwakadaro kuchakubatsira kuti uite muviri wako kune kudya.
Chipiri: Nhasi uno inobvumirwa kudya magiramu 200 e-low-fat cottage cheese uye kunwa mvura isina kugadziriswa pasina mitemo. Pasi pebhanambidzwa - bhanana nemuchero wemazambiringa.
Chitatu: zuva rino rakaoma zvikuru, sezvo richibvumirwa kunwa chete kwete-carbonated mineral water.
China: Mumwe anofanira kudya mbatatisi ina yakabikwa muyunifomu uye kunwa 800 ml yemusi, kunze kwebhanana uye mazambiringa. Iwe unogona kunwa mvura pasina mitemo.
Chishanu: unofanirwa kunwa mairi maviri emvura uye udye maapuro mashanu.
Mugovera: idya zuva rose nyama isina kusimba (250 gramu) uye jisi isina shuga-800 ml.
Svondo: iwe unogona kunwa chete kunatswa kwemvura nemvura uye litre yeKaffir.
Kana ukanyatsopindira kune chikafu ichi uye usingashandisi chero zvinhu zvinorambidzwa, ipapo vhiki inogona kutapudza uremu kusvika mashanu kusvika kune makirogiramu manomwe. Asi nzira yekubuda kunodya inofanira kuva yakanaka - kuwedzera zvekudya kune zvekudya mune zvikamu zviduku. Mushure memugumo wezvokudya zvinokurudzirwa kunwa maitiro e-multivitamines.
Kudya Pause
Ichi chikafu chakagadzirwa kwemazuva gumi. Chinokosha chazvo ndechokuti iwe unoda kudya zviduku zviduku, muzvikamu zviduku. Kana yakanyatsotevedzwa, ipapo mumazuva gumi ichazove yakasvika anenge makirogiramu mana. Zvokudya zvakagadzirwa neFinnish nutritionists. Onesnozhnaya uye inofadza.
Pasi pemenyu ye simba re fractional :
Zuva rimwe:
Yokudya chamangwanani yekutanga: chikapu chena, imwe yei, mukombe wei usina shuga;
Chipiri chekudya chamangwanani (maawa maviri gare gare): pear rimwe uye mafuta asina yogashi asina shuga;
Zvokudya (mumaawa matatu): imwe mbatata yakabikwa, 150 ml yemuviri wemiriwo, imwe yucucumber girasi yemaminerari achiri mvura;
Manheru masikati (muawa nehafu): rimwe cookie negirazi yegour isina mafuta;
Zvokudya zvekutanga (maawa maviri gare gare): 100 g g yetikiti uye ukisi wakasviba, 100 g ye cod yakabikwa;
Kudya kwechipiri (maawa maviri vasati vavata): 100 g ye-low-fat cottage cheese uye mukombe weti chamomile.
Zuva repiri:
Kutanga kudya kwemangwanani: 200 g oatmeal yakabikwa pamvura uye mukombe wekofi pasina shuga;
Chipiri chekudya kwemaawa (shure kwemaawa maviri): 100 g ye-low-fat cottage cheese, yakasvibirirwa nevhu rakaoma;
Zvokudya (mumaawa matatu): 100 g yemupunga webhangi yakabikwa, 150 g yemukaka mutsva ne rusks, 100 g yemuviri wakabikwa wakachena, uye girasi remvura isina mvura yakabikwa;
Masikati masikati (muawa nehafu): tsanga yeBododino chingwa negirazi yemukaka wakanyungudutswa;
Chikafu chekutanga (maawa maviri gare gare): Nyuchi yekakulet uye magiramu 100 emavara eiiji saladhi uye radish nemafuta omunyu;
Kudya kwechipiri (maawa maviri asati avata): 50 gramu yekasi rakaoma uye mukombe weti chamomile.
Zuva rechitatu:
Kutanga kudya kwemangwanani: yakabikwa mazai, cracker, kapu yegorosi kana herbal chai pasina shuga;
Chipiri chekudya chamangwanani (maawa maviri gare gare): rimwe bhanana;
Zvokudya (mushure memaawa matatu): 100 g pilaf, 150 mm soup - mbatata yakasviwa newaini uye mukisi munyu, girasi reasi-carbonated mineral water;
Manheru masikati (muawa nehafu): gingerbread uye 100 gramu chechi;
Chikafu chekutanga (maawa maviri gare gare): zvikamu zviviri zve shish kebab, 100 g ye saladhi kubva varenoyceklyk;
Kudya kwechipiri (maawa maviri vasati vavata): 30 g goroza rakazara negirazi rekumwa yogurt.
Sezvaunoona, chimwe nechimwe chezvokudya zvinoratidzika zvakasiyana kwazvo uye zvinofadza. Musikana mumwe nomumwe anogona kusarudza icho chaanoda zvikuru.