PP mapepa kwevhiki yekutapudza

Kana pane chido chokubvisa uremu hunorema, ipapo chisarudzo chakanaka chichave chekushandura kune kudya kwePP kuderedza kurasikirwa. Yakave yakaratidza kuti kubudirira kunopfuura 70% kunobva mukudya. Zvechokwadi, mitemo ye dietetics iri nyore, asi iwe uchafanirwa kugadzirisa zvimwe. Nguva yekutanga ichava yakaoma, asi mushure meimwe nguva tsika inogadzirwa, uye ipapo zvokudya zvakanaka zvinounza mufaro.

Mitemo yePP yekurehwa kwekurehwa

Kutanga iwe unoda kubvisa zvinhu zvinokuvadza, kubvisa zvokudya zvinokurumidza , kubika, kutapira, mafuta, sausages, salty uye zvimwe zvokudya zvinokuvadza kubva pakudya kwako.

Zvinonyanya kukosha zvePP nokuda kwekurasikirwa kwekukura:

1. Zvakakosha kutenderera kune zvokudya zvekuparadzana, izvo zvichabatsira kunzwa kunzwa nzara nekudzivirira kudya. Mukuwedzera kune kudya kwekudya, zvakakosha kuwedzera zviviri zvekudya. Ndapota cherechedza kuti zvikamu zvinofanira kuva zviduku.
2. Tanga zuva rako negirazi remvura yakachena, uchiinwa mudiki sips. Chikudya chamangwanani chinokurudzirwa muhafu yeawa, uye kudya uku kunofanira kuva kwakanyanya kugutsa. Zvakanakisisa kupa zvakanakira kushandiswa kweparridge.
3. PP kudya kunorema kunoreva kushandiswa kwemichero mitsva nemiriwo, iyo inofanirwa kuva inenge 40% yezvokudya. Iine mavhithamini akasiyana-siyana, mineral uye zvimwe zvinhu zvinobatsira. Yakabatanidzwa mukuumbwa kwe-cellulose ine simba rakanaka pakugadzira chirwere.
4. Usakanganwa nezveproteiniti yekudya, iyo inosanganisira menyu yezvokudya nyama, hove, cottage cheese, cheese uye yogurt. Chinhu chikuru ndechokusarudza zvisiri izvo zvekudya.
5. Nzira yezuva nezuva yezvinodhakwa zvinodha 2 litita, izvo zvinokosha kune metabolism nekuchenesa muviri. Mukuwedzera, kazhinji vanhu vanoona nenyota yenzara, saka zvinokurudzirwa kuti hafu yeawa vasati vadya, kunwa 1 tbsp. mvura.
6. Zvakanakisisa kufambisa mberi maP PP mapepa kwevhiki yekurema, izvo zvinodzivisa kushandiswa kwemamwe michina.
7. Zvakakosha kuti udzidze kugadzira zvakanaka, saka sarudza kupa kubika, kubika, kuisa kunze, kupisa kana kupisa.
8. Kudya kunofanira kuve kwakasiyana-siyana kuitira kuti tifadze kudya uye usaedza kuedza chimwe chinhu chakarambidzwa. Kuedza, kuedza kubatanidza zvinhu zvakasiyana-siyana uye zvinodiwa.
9. Mushure mokudya, zvinokurudzirwa kuti usatora nzvimbo yakananga kwehafu yeawa, sezvo izvi zvichanyanya kuipa chirongwa chekudya, izvo zvinoreva kuti chikafu hachizogadziriswa zvakanaka.
10. Kusimuka kubva patafura kunokosha nekunzwisisa kwemazara, nokuti kunzwa kwekuzadza kunouya mushure mechinguva.

PP mapepa kwevhiki yekutapudza

Kana pasina nzira yekuenda kunyanzvi yezvokudya, ipapo iwe unogona kukura menyu iwe pachako, zvichienderana nemitemo yakatsanangurwa uye mienzaniso iri pasi, pamwe chete nezvinodiwa zvako.

Nhamba nhamba 1:

• kudya kwekudya kwemafuro: chikamu che oatmeal chakabikwa pamvura, aple yakabikwa, kofi kana tei;
• snack: yogurt yepanyama uye makungu mashoma;
• masikati: chikamu chekudya chekuku, mbatata yakasvibiswa, steam hove cutlet uye juisi chaiwo;
• snack: michero saladhi uye micheka yakawanda;
• Kudya: mishonga yemiti, slice ye ham uye tiyi.

Nhamba nhamba 2:

• kudya kwekudya kwemafuro: uswa hwemiriwo, mazai akaoma, mbiriso uye yekofi kana chai;
• snack: machingwa maviri ane cottage cheese nemadhipu;
• masikati: mashizha yemiriwo, chifu chechifu, vinaigrette uye compote;
• snack: pasi-fat-fat cottage cheese nekisiki yakasviba nemichero yakaomeswa;
• kudya kwemanheru: kubika chifuva, vinaigrette uye tei.

Nhamba nhamba 3:

• kudya kwekudya kwechingwa: sandwich yakagadzirwa nechingwa chakazara, chingwa chekuku kana salmoni shomanana, mashizha e lettuce, mashizha asina mafuta uye mashizha;
• snack: maiti maviri oitmeal makiki;
• masikati: a serving yemiriwo lasagna.
• snack: mutsara wekusanganiswa kwemakungu nemichero yakaomeswa;
• kudya kwemanheru: chikamu chemuori wejeri nehove.