Mumwe anonyanya kuzivikanwa nutritionist Svetlana Fus anorayira vanhu vanoda kuurasikirwa , kana kutevera mufananidzo wavo, kuti vadye chete zvokudya zvinobatsira. Menyu yekurema kurasikirwa kubva kune vane chikafu chinokonzera zvokudya. Kuvonga neizvi, munhu anovandudza mutengo wemagetsi uye haanzwi nzara panguva yemasikati.
Mangwanani kudya
Chikudya chamambakwedza ndicho chigutsa chinogutsa pane zvakasikwa kubva kuna Svetlana Fus, sezvazviri panguva ino zvakakosha kuwana mutero wemasimba kwezuva rese.
Kwekudya chamangwanani, unogona kusarudza chimwe chezvinhu zvinotevera:
- oatmeal, umo maunogona kuwedzera michero yakaoma kana marimu;
- kushumira kwepasi-mafuta mafuta echesi chechibereko nezvibereko;
- evha nemiriwo, iyo inogona kupiswa kana kubudiswa;
- chikamu chiduku chechifu chekuku.
Muawa nehafu mushure mekudya chamangwanani iwe unogona kuva nehove. Ichi chikafu chinonzi chipiri chekudya chamangwanani. Svetlana anorayira kuti vasadye zvakawanda nenzira iyi, uye kungozvigadziririra zvibereko.
Kudya kudya
Mune menyu kubva kumudzidzisi wezvipatara Svetlana Fus zvinosanganisira kusviba masikati.
Zvisarudzo zvinogona kuitika zvekudya uku:
- mugove, pane imwe nzvimbo 280 gm yemiriwo, inopisa, iyo inogona kuzadzwa nemafuta emuorivhi uye chidimbu chehove kana nyama, yakabikwa nenzira imwechete;
- 250 g yemushonga wemiti yemafuta uye 150 g yeakabikwa neeion chiropa;
- 100 g ye caviar uye 150 gramu ye turkey yakabikwa nemiriwo;
- mugove, anenge magiramu 150, mashizha yemiriwo uye hove yakabikwa mu tomato muto.
Maererano naSvetlana munguva yezvokudya, munhu anofanirwa kudya miriwo, sezvo inofanirwa kuonekwa seprotein. Nyama yaanokurudzira haina chingwa, saka simbi ichagadzirwa zvakanaka zvikuru.
Mukuwedzera, mhuka yemafudzi inoratidzira hove pakati pekudya kwemasikati nemanheru. Kwemapakati emangwanani-masikati Svetlana anokurudzira kudya chimwe chinhu chiedza, somuenzaniso, apuro, kirasi ye yogurt, yogurt.
Kudya kwemanheru
Nyanzvi iyi haina kukurudzira kuramba kudya, sezvo iri panguva ino
Zvimwe zvinoshandiswa mumuenzaniso wemuenzaniso kubva kuna Svetlana Fus kwekudya kwemanheru:
- kushandiswa kwezvokudya zvezvirimwa kuti zvipwe muchoto;
- 150 gramu yemashizha ehomwe uye kushandiswa kweparghoheat peji;
- miriwo yemiriwo uye 150 gramu ehove cutlets;
- kubika miriwo uye chifu chekuku, 150 gm rimwe nerimwe.
Zvinonyanya kukosha kuti chirayiro chiri nyore uye hachisi kukonzera kukuvadza mukati mudumbu.
Pakati pezvokudya, kudya kwega kwega mune mishonga kubva kune unyanzvi wezvokudya Svetlana Fus hakufaniri kudarika 200 kcal. Wedzerai chikafu chakakodzera nemitoro yepanyama, uye mugumisiro hauzove wakareba mukuuya.