Nhamba huru yevakadzi inorota yekubvisa zvishoma mapaundi mashoma munguva pfupi. Muchiitiko ichi, unogona kupa kudya "Lesenka" kwemazuva manomwe, izvo zvinokubvumira kuwana mhinduro yakanaka. Munguva ino, unogona kubvisa 3-6 kg, naizvozvo zvose zvinotanga kuwanda kwekutanga. Iwe haugone kushandisa chikafu ichi kanopfuura kamwe pagore.
Superfooding nekudya "Lesenka" - menyu
Zuva rega rega rekudya rine chinangwa charo uye, nekukunda, munhu anoenderera mberi kune chinangwa chake - chimiro chakanaka. Muchidimbu, kudya kwe "Lesenka" kunogona kufungidzirwa sekusanganiswa kwemono-kudya , izvo zvakabatana zvinokubvumira kuwana chibereko chakanaka. Iwe haugone kuchinja kudya kwemazuva mumahofisi, zvisinei iwe haugoni kuwana zvaunoda.
- Zuva # 1 - Kuchenesa . Pakutanga, iwe unofanira kugadzirira muviri, uchibvisa iwo akabatwa slag uye chepfu. Pazuva rino, kudya kunenge kwakanyanya kuduku, saka inobvumirwa kudya 1 kg emaapuro uye kunwa zvinenge 1.5 litita emvura. Kuti urege kutambura nenzara, gurai mari yose muzvikamu uye muvapedze zuva rese. Pazuva rokuchenesa, zvakakosha kutora mahwendefa gumi nemaviri emarasha akabatwa, anowedzera zvinhu zvinokuvadza mumatumbo uye anoabvisa.
- Zuva # 2 - kudzorera . Pazuva rino kune kudzorerwa kwemuviri wemukirane, saka mumadyo ekudya "Lesenka" kwemazuva manomwe anosanganisira zvinhu zvakadai: 600 g ye-low-fat cottage cheese, 1 litre ye-fat-fat kefir uye inenge 1 litre yemvura. Mushure mekuchenesa dumbu, muviri unoda mapuroteni, anowanikwa mumishonga yakabikwa yakabikwa, uyewo vane bifidobacteria inofanirwa kuti iite microflora. Kunyange panguva iyi ichave yakakwanisa kuona nhamo yekutanga yezviyero, uye zvose nekuda kwekubviswa kweiyo mvura yakawanda.
- Zuva # 3 - simba . Pazuva rechitatu, vanhu vazhinji vanoona kuputsika uye kusimba, uye zvose nekuda kwekushaya simba. Dzozai dambudziko rakakosha richabatsira zvinotevera: 300 g mazambiringa akaoma, 2 tbsp. zvipukanana zveuchi uye 2 litita yekodhi, yakagadzirirwa kubva kune chero majiro nemichero. Zvakanakisisa kudya mazambiringa akaomeswa zuva rose nekuda kwezvimwe majiroji panguva. Kuvonga nekudya kweglucose, muviri uye uropi, kusanganisira mupfungwa mupfungwa. Mukuwedzera, zvakakosha kucherechedza kuvapo kwezvinhu izvi zvezvinhu zvinobatsira.
- Zuva nhamba 4 - kuvaka . Kuti panguva yekurasikirwa kwekurema hauna kutambura nemisasa, iwe unofanirwa kudya mapuroteni uye yakanakisisa yemhuka yose yakabva. Ndicho chikonzero pane zuva rokuvaka, iwe unofanirwa kudya 0.5 kg yehuku yakabikwa kana turkey fillet, uye usakanganwa nezvemvura, iyo inofanira kuva inenge 1.5 litita. Kana uchida, iwe unogona kushandisa zvishoma zvemunyu paunenge uchibika uye uwedzere magidhi.
- Zuva # 5 - mafuta anopisa . Inguva yezuva rinotambudza, apo kurasikirwa kukuru kunowanikwa. Mharidzo yakazara yezvokudya "Lesenka" pazuva rino ndeyekuti: 200 g oat flakes uye 1 kg yemiriwo, michero nemvura. Kubva pane oatmeal unoda kubika porridge uye kugovana chikamu chose muzvikamu. Iwe unogona kuwedzera majikiki kana kuti kupwanyika apulo kwairi.
- Zuva 6 ne7 nderekubuda . Mazuva ano akadikanwa zvakarongeka,
kugara uchigadzirira muviri kuti uve nezvokudya zvakakwana. Kuvonga neizvi, zvichave zvichibvira kudzivisa "boomerang effect", apo makirogiramu akarasika anodzorerwa munyaya yemazuva. Menyu yezuva rechitanhatu nerechinomwe chekudya "Lesenka" yakatowedzera, kuitira kuti ugone kudya ma carbohydrates kwekudya kwemanheru, semuenzaniso, porridge, asi kwemasikati uye kudya kweprotini zviri nani. Zvikamu zvinofanira kunge zviduku, kuitira kuti tisapfutidza mudumbu.
Kuti usimbise chigumisiro chako uye unorasikirwa nemakirogiramu akawanda, zvinokurudzirwa kushandura kune chikafu chakakodzera , kupa che caloric zvokudya. Kuti uremu uende nokukurumidza zvinokurudzirwa kuti uyananise kudya kunogara uchiita basa.