Menyu yekurasikirwa kwezuva nezuva

Kana iwe wakatsunga kurasikirwa nehutemi, nzira iri nyore ndeyokuita mhando mberi uye kuitevera zvakajeka. Mune zvimwe zviitiko, kunyadzisa kunokwanisika nekuda kwekuti zvinhu "zvakarurama" zvinenge zvisingasviki. Tichatarisa mhando yezvinyorwa zvezuva rimwe nerimwe, zvichienderana nemitemo yekudya kwakakodzera . Iwe unogona kunamatira kudya kwakadaro nokusingaperi, kusvikira iwe wasvika pakuronga kwako.

Nheyo dzemitambo yezuva rekurasikirwa

Saka, ngatitarisei mitemo inogadzira mabiko ezvokudya zvezuva rimwe nerimwe rekurema kwemazivi kuitira kuti iwe unogona kugadzirisa iwe pachako kana kuti uzvigadzirire iwe pachako apo sarudzo yakasarudzwa inokutambudza.

1. Pazuva iro zvakakodzera kunwa zvinenge 1.5 litita emvura. Tora mutemo wekutora girazi remvura usati wadya uye 1-2 magirasi pakati pezvokudya. Uyu ndiwo murairo unokosha unobvumira iwe kuti uparadzire zvakakwana metabolism uye uremerwe uremu zvakanyanya, asi usina utera uye utano husina kunaka.
2. Kwekudya chamangwanani zvinokurudzirwa kutora mapuroteni (cottage cheese, mazai, nyama) kana yakaoma carbohydrates (porridge, asi kwete kukurumidza kubika). Sekupedzisira kushandiswa, sandwiches kubva muhomwe yechingwa nechesi ichaswedera zvakare.
3. Chero nyoka inobereka michero, mishonga yemiti, kana girasi yemvura / tei nemononi isina shuga.
4. Kwemasikati, zvakanakisisa kuva nesobho, asi pasi-mafuta. Kana iwe uine nzara, iwe unogona kutenga yechipiri kudya - mbeu yekudya kana yemiriwo inonaka uye inonda nyama.
5. Kudya kunofanirwa kuve kwakanyanya kwazvo kana mapuroteni, zvichienderana nekunzwa uine nzara. Chinhu chakanakisisa - hove yakaderera-mafuta kana shiri ine hukomba hutsva kana kubikwa pasina bhotela kana mafuta yemiriwo.
6. Usati wasvika pakubhedha, iwe unogona kutora girasi re-fat-fat-sour milk-milk drink.

Uchishandisa maitiro akafanana, asi kubvisa puroteni chikamu, unogona kuita mabiko ekutsanya kwezuva rega rega kurasikirwa. Kana iwe wakaramba nyama, zuva rimwe nerimwe zvinosanganisira soy, nyemba, peas, nuts uye zvimwe zvinomera zvemaprotini muzvokudya.

Menyu yekurasikirwa kwezuva nezuva

Kuti iwe uve nechinzvimbo, tichakurukura mhando yakasarudzwa yekuderedza uremu zuva rega rega mumarudzi akasiyana-siyana. Izvi zvichaita kuti zvive nyore kuona zvakajeka kuti mitemo yekudya kwakakodzera mune zvekudya inoshandiswa. Hatingatauri mutsetse "kutora mvura", sezvaunofanira kusarudza kuti zviri nyore sei kuti iwe unwe makirasi emvura pazuva - panguva ipi uye mune zvikamu zvipi.

Kusarudza 1

1. Chikudya chamangwanani: oatmeal nehafu yeapuro, tei pasina shuga.
2. Zvokudya zvemasikati: kushandiswa kwekaucheka saladi, soup kabichi.
3. Manheru masikati: girasi ye yogurt.
4. Kudya: pollack, yakabikwa neeiii uye tomate, nekunakirwa kwebhinzi.
5. Iawa isati yasara: girazi revarenets.

Chokusarudza 2

1. Zvokudya zvemanheru: buckwheat, stewed neiii uye karoti, tei pasina shuga.
2. Kudya: vinaigrette, soup chiedza neekisi.
3. Masikati manyoka: hafu yekapu ye mafuta-isina cottage cheese neke ye yogurt.
4. Kudya: chizidzi chechiku, chakaputirwa ne zucchini kana zucchini.
5. Awa imwe nguva usati warara: tei nemukaka usina shuga.

Nzira 3

1. Chikudya chamangwanani: cottage cheese nema apricots akaomeswa uye kuwedzera kwekefir, tei pasina shuga.
2. Kudya: buckwheat, kubikwa newaini uye miriwo.
3. Masikati manyoka: apuro, girasi remvura nemononi.
4. Kudya: Nyuchi yemombe ine broccoli, tiyi isina shuga.
5. Iawa isati yasara: girazi rerezhenka.

Chokusarudza 4

1. Kudya kwemachingwa: mazai maviri akabikwa, tei pasina shuga.
2. Kudya: saladhi kubva paPeking kabbage , borsch.
3. Masikati masikati: machena.
4. Kudya: squid ne kabichi yakabikwa.
5. Iawa imwe isati yarara: girazi rega yogurt.

Sarudzo 5

1. Chikudya chamangwanani: sandwich yezvokudya zvechingwa uye mafuta mashoma ane mairi, tayi.
2. Zvokudya zvemasikati: pilaf ine ruvara rune ruvara uye huku, tei.
3. Snack: yogurt.
4. Kudya: chimedu chehuku yakakangiwa nekunakirwa kwemiriwo mitsva.
5. Iawa isati yasara: girazi remukaka wakanyungudutswa.

Uchishandisa mamiriro ekufungidzira kwezuva rokurasikirwa, iwe unogona kukura iwe sarudzo dzako kuti zvive nyore, zvakakodzera kudya. Chengeta hukuru hwezvikamu - dzinofanirwa kuva zvishoma muhukuru.