Panguva yekurovedza kuora kurasikirwa kudya kunotora basa rinokosha, saka unoda kunyatsokura kudya . Muviri unoda simba yekudzidziswa, asi zvakakosha kubvisa zvokudya zvinokuvadza zvakazara mumakori.
Nheyo dzekudya zvinovaka muviri paunenge uchinge uchinge uchinge uchinge uine kuora muviri
Paunenge uchiunganidza mapeji, zvakakosha kufunga nezvekudzidziswa kwekudzidzira, sezvo zvisiri kukurudzirwa kupinda kune vane nzara kana vane nzara muhombwe. 2-3 maawa vasati vadzidziswa iwe unoda kudya chikafu chakazara, asi koriori yehutano inofanira kuva mukati me 300-400 kcal. Inogona kuva kushandiswa kwemucheka kana omelette nemiriwo. Iawa isati yashanda muviri, inokurudzirwa kudya chikamu chekurumidza kwekhabhohydrates uye mapuroteni, asi kwete kupfuura 200 kcal. Nechinangwa ichi, chingwa ne 100 ml yogurt yakakodzera. Mumaminitsi makumi maviri. Usati wadzidziswa kuwana simba rinodiwa, iwe unofanirwa kudya makhahydrates, somuenzaniso, spoonful yewaini yakaoma. Zvokudya zvinovaka muviri zvekukwanisa kuora muviri zvinoreva kukaramba kudya kamwe mushure mokudzidziswa, nokuti muviri unodya mafuta akachengeterwa simba. Mushure meawa, unoda kudya chikamu cheprotheni uye yakaoma makhahydrates . Usakanganwa nezvehutachiona hunokosha pakurasikirwa, naizvozvo unofanirwa kumwa zuva rimwe nerimwe zvinenge 1.5-2 litita.
Menyu yehutano hunoshandiswa mukurema inofanirwa kuve yakanyorwa kuitira kuti chigarire chinyorwa chakanga chisina kupfuura 1600 kcal. Kudya zvokudya kune zviduku zvishoma nguva dzose. Kuti uzonzwisisa kuti ungaita sei kudya, funga nezvemhando yezvakanaka: Kudya kambomara: chikamu che oatmeal, mapaviri eprotein, 1 tbsp. juice yejeri uye 2 tbsp. spoons of cottage cheese.
- Sjoka: michero saladi yakapfeka neghuti.
- Kudya: kushandiswa kwemupunga nemiriwo uye slice yehuku.
- Snack: mbatata yakabikwa uye yogurt.
- Kudya: chikamu chehove yakabikwa, saladi yemiriwo uye apuro.
Itai mhando yezvakanaka uye zvine utano hwekudya, uye ipapo mugumisiro haufaniri kutora nguva refu.