Chero chero mukadzi anokanganisa kurota kwezvokudya zvinopa kwete mutsara chete, asiwo kunyaradza mupfungwa, kuderedza uremu hakusi mutoro. Zvinosvika kuti izvi zvinobudirira. Kuti uwane chirwere chinofadza mupfungwa pamapfupa ako pachako, unofanirwa kuzvidzivirira purogiramu yekurasikirwa nematafura matanhatu . Zuva roga roga rekudya uku kuchaita uye kuzvikudza kwekutsungirira kuchazadza uropi hwako hune nzara. Mukuwedzera, tichakupai mapeji, kuitira kuti kuongororwa pamusoro pekudya kwema 6 petals ndiyo yakanakisisa.
Mitemo uye mashura
Munyori wezvokudya ndiSweden nutritionist Anna Johansson. Izvo zvinyorwa zvinyatsojeka zve nzira ndeyokuti mushure mekutanga ichi kudya, unoda kuramba uchigara pairi. Sei-verenga pasi apa.
Iyo inopedza mazuva matanhatu, inosanganisira 6 mono-kudya, inotaridzika semaruva 6. Chokutanga, kuora kwekurema kunofanira kukweta maruva, ane mapapiro matanhatu, ichi ndicho chiyeudzo chikuru chekudya. Chimwe chezvikamu zvinomiririra 1 mono-kudya. Mushure mezuva rimwe (= 1 kudya), iwe unobvisa imwe petal.
Saka, kuwedzera kwekutanga kwekudya ndiko kukanganisa kwayo kunonakidza, nokuti mushure mekuvhuna imwe petal, iwe uchanyara kusati kwave kunyadzisa kusapedza rimwe zuva.
Chipiri chechipiri ndicho chirevo chekuva mono-kudya. Maererano nekuongororwa kwakaitwa nevanovhima, maawa 25-mono-kudya ndiwo anonyanya kukosha kushaya kurasikirwa. Chinonyanya kukosha ndechokuti muviri wedu, wakajaira kune zvakasiyana-siyana zvekudya, kudya kwekutanga (kuziva kuti kuchava nechimwe chinhu) uchachiwana "usina kufunga." Zvadaro kumirira kwemhando yakasiyana-siyana inotanga, uye iwe "unozvipa" nehove-ndiyo yose makori uye wakanyatsoshandiswa nemuviri.
Zuva rechipiri unoenderera mberi nemutambo nemuviri, chete nechinangwa chakasiyana. Nokudaro, muviri unochera zvokudya "musina chinhu", wakamirira chimwe chinhu, uye nekuda kwezvinodiwa zvinoshandisa zvinyorwa zveglycogen uye mafuta.
Uye usavhunduswa nezvokudya zvakashata-zvekudya kwemafuta matanhatu, kune zvakawanda zvekupora.
Pfungwa ye mono-kudya inobatsirawo nokuti kudya kunowanzoshanda. Apo patinosanganisa mapoka akasiyana-siyana emakiti, kugadzika kwavo kunononoka kunonoka, uye ikozvino, ese enzymes inoshanda pamwe chete nechigadzirwa.
TARIRA pane kudya kwemasera matanhatu
Zvakasiyana, zvakakosha kusimbisa zvinobatsira zveBBEACH - kushandiswa kweprotein-carbohydrates pane kudya kwedu. Saka, mapeji uye mapeji ezvokudya zvemakwenzi matanhatu anonyorwa nenzira yakadaro apo mushure meprotein yose zuva pane kinehydrates. Izvi zvinoderedza kupera kwemasumbu, uyewo kubva pakuparara kwemabasa ekufunga, izvo zvinoitika kana pane kushaikwa kwemakhahydrates.
Kana zviri zvemafuta, zvigadzirwa zvedu zvinonyanya kushandisa polyunsaturated fatty acids, izvo zvisingatungamiri kuiswa kwemazana emafuta, asi, zvakasiyana, vanovabatsira kurwisana.
Mutemo wekudya
Iko nguva yakakwirira yekukuzivisa iwe kudya kwako kwemazuva matanhatu anotevera:
- 1 zuva - hove;
- 2 zuva - yemiti;
- Zuva 3 - chicken;
- 4th day - cereal;
- 5 zuva - curd;
- Zuva 6 - michero.
Uye mazuva asina mhaka haagoni kuchinjana, kunyange mapuroteni ane mapuroteni.
Pakati pezuva rokutanga iwe uchatotadza kurasikirwa nemafuta ako, nekuti hove iri dietetic kupfuura turkey. Iwe haungatongonzwa uchinzwa nzara kana, nekuti hove iyo yakakwirira-protein. Mune rimwe zuva unobvumirwa kudya kusvika kune ½ kg yehove. Uye kana hove yacho isingori kubika, asi zvakare inotora mapepa ezvokudya, kudya kwemafuta matanhatu kuchakukundisa kubva pazuva rokutanga:
- nyama dzekudya dzakabva kune cod nemiriwo;
- sargan baked;
- chum salmon.
Pazuva rechipiri unodya anenge 1.5 kg yemiriwo. Inogona kudyiwa, kubika, kana kungodya mbishi.
Zuva rechitatu ndiyo huku. Tinopa:
- baked chicken breast;
- chicken soup nemidhoro;
- chicken fillet on the grill.
Muzuva rekudya iwe unogona kufadza iwe nemhando dzakasiyana dzemakash - rice, oatmeal, marlet, buckwheat, chibage, pearl yebhari, nezvimwewo. Pazuva rakasvibiswa, unogona kusanganisa cottage cheese nechinguva chegour-fat yogurt uye mukaka. Uye panguva yemichero, iwe, hongu, uchafara kufara nemhando dzakasiyana dzezvibereko, pasina zvipingamupinyi zvakawanda.
Recipes
Meatballs nekodhi nemidhi
Zvisungo:
- cod - inenge 400 g;
- mashizha (anyanisi nemiriwo) - mashoma mashoma;
- Zvinonhuwira (zvinongoitika chete, zvisina kuchengetedza uye munyu) - kuvira.
Kugadzirira
Bvisa tresku kubva pachiyero, fins, musoro, ganda, mapfupa. Nyama inodonha kuburikidza ne-grinder ye nyama, inosanganiswa nemafuta akachekwa uye zvinonhuwira. Tora mabhora. Isa pahomwe yekubheka yakasungirirwa nepepment pepa. Bika kwemaminitsi makumi maviri pa 180 °.
Buckwheat burgers
Zvisungo:
- buckwheat yakabikwa - ½ kg;
- magidhi uye zvinonhuwira kuti vateve.
Kugadzirira
Ika kubika kubika buckwheat kaviri kuburikidza ne grinder ye nyama nemabako maduku. Sakanidza nemadhishi, zvinonhuwira, fomu cutlets. Isa pekabheka nepepment pepa uye gadzira kusvikira wabika.
Vakaroorana paMhuri
Zvisungo:
- chum - inenge 300 g;
- greens - 1 bunch;
- zvinonhuwira - kunora.
Kugadzirira
Ketu akacheka kuita zviduku zviduku, asasa nezvinonhuwira, mupumburu mumakwenzi ake akachekwa. Iva nepamusoro pemvura, iyo inofanira kutanga inowanikwa mukapu inopisa nemvura. Mumvura yekubika kubika, iwe unogona kuisa mashizha mashomanana emakwenzi ayo. Dzorera hove kakawanda panguva yekubika.