Ichi chikafu chinonziwo "brawl" kana "Israeli", nokuti Kim Protasov ndiye chiremba wezvokudya kubva kuIsrael uyo akarondedzera nekunakidza kudya zvokudya izvo zvinokubvumira kuti uremerwe uremu musinganzwisisiki. Funga nezvemenyu yezvokudya yaKim Protasov.
Mitemo yezvokudya
Chikonzero chekudya zvinovaka muviri chichava mishonga uye michero yemakisi. Miti ndeipi inotonhora zvishoma nezvishoma. Vachabvisa zvishuvo zvekutapira, nokuti vanowanzosimudzira kugadzirwa kwe insulini. Uyewo, kushandiswa kwemavara kunowedzera intestinal peristalsis, iwe uchakanganwa nezvekuvharwa uye kusagadzikana kwekudya.
Zvishandisi zvekudya (pasina zvinowedzera, sezvinowanikwa nemichero yoghurts) zvinotarisirwa kuvandudza hutachiwana microflora, kubvisa mabhakitiriya e-putrefactive. Mishonga yemiti ichava yako inotora mapuroteni, asi zvakakosha kudya zvigadzirwa zve nonfat, uye izvo zvine mafuta mukati ma 3-5%.
Kutanga vhiki mbiri
Pakati pemavhiki maviri okutanga (kuora muviri kunopera mavhiki mashanu) iwe uchada mapepa akareruka emitambo yekudya ye Kim Protasov. Iyi ichava nguva yakaoma zvikuru - iwe unodya chete miriwo, michina yemichero chaiyo, 3 maapulo emuri uye 2 mazai akaoma.
Uye hapana yemhando yezvinhu zvinogona kuiswa kunze.
Miti nemishonga yegungwa iwe unogona kudya, kusanganisa (kusasa masadhidi nemafuta ari pasi-mafuta, dunk mishonga mu yogurt), mukuwedzera, kushandiswa kwavo hakurevi kuwanda kwehuwandu kana nguva - iwe unodya kana uine nzara.
Kwechikamu ichi chekudya kwaKim Protasov iwe uchada chete mapeji ehudhi.
Vhiki yechitatu, yechina neyechishanu
Nokukurumidza iwe uchanzwa kuti iwe unogona kurasa nyore nyore mazai akaoma-akabikwa, muviri unofadza kuva chiedza. Chinhu choga chinosiyanisa chikamu chechipiri kubva pakutanga ndechokushandisa nyama. Zvakakosha kuderedza zvishoma zvigadzirwa zvemichero mumenyu uye zuva nezuva kuwedzera 300 gramu yemhuka, huku kana hove (zvechokwadi, mafuta-e-fat-fat). Muchiitiko ichi, miriwo, maapuro nemazai - ari kushanda.
Pano nokuda kwekudya kweKim Protasov mapepa ekubika kubika kwechipiri ichave yakakosha.
Kusiya kudya
Runako hwekudya uku ndokwekuti iwe unorasikirwa nehutema husinganzwisisiki uye zvakanyanya sezvinodiwa nemuviri. Izvo zvinokonzera kukanganisa kuhutano hazvipo - iwe unoita kuti kudya kwako kuve kwakanyatsonaka, uye muviri pachako unosarudza pamusoro pehuwandu hunorema hunodi hwaunoda kubvisa. Nekuda kuti vhiki shanu isati yaparara, kuti ibve kudya kwaKim Protasov, unofanirwa kutarisirwa kwete zvisingatarisiki pane zvemashure ekurasikirwa.
Tanga nekuwedzera mairi emiriwo. Izvo zvakakosha kuderedza mafuta emiti yemukaka kusvika ku 0.5-1%. Mafuta anogadzirwa anowedzerwa kuma saladhi mune mari yakawandisa.
Zvadaro wounza huwandu hwenyama, hove kana huku kune 400 gm pazuva. Kuti uite izvi, zvakare, unofanira kuderedza kudya kwekaka. Chikamu chekupedzisira chezvakabuda ndeyevhareji. Izvi zvinokonzerwa nema-carbohydrate zvinofanira kudyiwa sezvokudya zvemazuva ose.
Nuances
Haasi munhu wose anoziva kuti chido uye kukwanisa kurwisa kudya kunoenderana nemanzwiro emitambo yemuvirikadzi. Saka, ugere pakudya pakutanga kwemwedzi wega wega, iwe unogona kutora uye unogona kukunda kuda kwemasukisi neupfu, kana iwe uchizviita nguva pfupi usati waenda kumwedzi, vakadzi vakawanda havachapukunyuki kamwe chete zuva.
Mukuwedzera, vazhinji "kuti vabatsirwe" nekuderedza uremu, sarudza pachigamba chekutanga kuti asiye zvose izvo zvinorambidzwa nekudya, asiwo kubva pamiriwo pachavo, vachidya mukaka chete. Izvi zvinokonzera kuwandisa kwemapuroteni, mafungiro akapfeka, kuvimbiswa nemhaka yekushayikwa kwemavara fiber, uye chirwere chekudya chekudya. Usapfutira tsvimbo - mavhiki maviri pamusoro pemapuroteni emukaka haagoni kubatsirwe.
Uyezve, kunyange mafuta ane zvigadzirwa haafaniri kunge ari pasi kudarika-kutengeswa kwemukaka nemafuta anokwana 3-5% ndiyo yakanyanyisa uye inobatsira. Pa 0% mafuta, hatina kudya mavitamini akawanda uye mukaka calcium.
Salads
Basic salad
Zvisungo:
- cucumber - 1 piece;
- onion - 1 piece;
- radish - 3 heads;
- tomato - 1 pc.;
- munyu, pepper;
- vhiniga;
- greens;
- doro rakaoma egg - 1 pc.
Kugadzirira
Miti inofanira kuve yakanyatsochekwa, eaii uye radishes - zvindori. Itai miriwo, isa munyu, pepper, vhiniga, miriwo, pamwe chete nehairi yakabikwa.
Saladi 2
Zvisungo:
- tomato - 3 pcs;;
- grated cheese - 25 g;
- garlic - 2 cloves;
- mashizha - mashoma mashoma;
- juice juice;
- yoghuti - 4 maspuni
Kugadzirira
Grated cheese, garlic, miriwo, juisi yekiti uye yogurt mix. Gadzirai matata muzvindori zvidete, vadururire nehuwandu huchiita. Somugumisiro tinowana kudya kwakachena sandwiches.
Zvidzidzo zvechipiri
Yakabikwa nyama nezvinonhuwira
Zvisungo:
- nyama, huku kana hove-300 g;
- zvinonhuwira - coriander, basil, peputa tsvuku, kumini;
- mishonga - kusarudza kubva.
Kugadzirira
Nyama inoputika kumativi ose maviri nezvinonhuwira, kubika muchoto uye nemiriwo.
Dessert
Maapulo akabikwa
Zvisungo:
- apple green - 1 piece;
- sinamoni;
- cottage cheese - 2 tablespoons;
- kefir - 1 tbsp.
Kugadzirira
Apple peel, ufa nesinoni uye kubika muchoto kana microwave. Cottage cheese uye yogurt mix uye mushumire pamwechete nemapuro.