Zvokudya zvepukatsi zvinotsigira kupera kwe 10 kg yehuwandu hwemazuva gumi. Zvechokwadi, iyo inokosha zvikuru kurashikirwa kunotarisirwa nekuneta zvakakomba, asi kunyange kana iwe uchida kurasikirwa chete nekikisi shomanana, kudya kwepungu kunowanikwa mune zvinorayira zvezvokudya.
Ndinokwanisa here kurasikirwa nehutema pane zvekudya kwepungu?
Sezvo pungu ichitsika-calori chigadzirwa (28 kcal ne 100 g), kusanganisira iyo mumenyu inoderedza zvakanyanya kariyo yehuwandu yezvokudya zvezuva nezuva. Iko, iyo, zvechokwadi, inotungamirira kukurasikirwa. Kana iwe ukaita mishonga iyi chikonzero chekudya kwemazuva gumi - izvi zvichaita kuti pave nemigumisiro yakanyanya.
Mukuwedzera pakurasikirwa, kudya kwepungu kunobatsira zvikuru kune zvirwere zvemaziso uye kuperevedza ropa. Pamusana pehuwandu hwezvinhu zvakasikwa zvirimwa zvinomera, iyo dzungu rinokurudzira mishonga inodzivirira kusimba uye inochengetedza kusakwanisa kwekuwedzera kwekunyengedza.
Pasinei nekusava nechokwadi kwekubatsira kwehupukanana kudya, kunogona kuuya nekukuvadza. Izvi zvinogoneka kana iwe uchibatisisa kudya kwakadyiwa kwenguva yakareba kana kurega zvachose kubva mumenyu yako chero zvimwe zvokudya.
Purope yezvokudya zvinokonzera kuora muviri kwevhiki
Kushanda kwevhiki kwemazuva pahupu kunobatsira kana uchida kukurumidza kupera mapaundi mashoma pasina kushanda nesimba. Ihwo hunhu hwekudya iyi ndeyekubatanidzwa kwembeu yepukisi muzvokudya. Mbeu yepumpkin inowedzera muviri nemavithamini, amino acids uye mineral zvinhu zvinobatsira pamamiriro ezvinhu emwoyo, kunatsiridza chiropa basa. Uye izvi zvinongova mazita mashomanana emigumisiro inobatsira yepukimu mbeu.
Mutemo mukuru wekudya ichi - kuiswa kwepukisi muzvokudya kanenge katatu pazuva. Zvokudya zvekudya zvekushambidzira zvinosanganisira 2 maspuniji embeu yepukkin. Chimwe chinyorwa chezuva nezuva chemukati wezvokudya zvinorema kurasikirwa kwevhiki rinotarisa seizvi:
- mhashu pariji ne pumpkin uye mbeu;
- yoghurt;
- muto wezvirimwa ane pumpkin;
- cottage cheese;
- pumpkin puree.
Kurambidzwa pamapukisi kudya kwega shuga, doro, upfu hwakakodzwa, michero inotapira uye mishonga yemashizha. Izvo zvinodikanwa zvikuru kuderedza kushandiswa kwemunyu. Kudya kwekupedzisira kunofanirwa kunge kusina nguva inopfuura 18-19 maawa.
Mushonga wepukatsi yemvura kwemazuva gumi, uchisimbisa kudarika 10 kg
Purogiramu yekudya yemapungu kwemazuva gumi inosanganisira mazuva mashanu ekubudiswa uye mazuva mashanu ekudya zvinovaka muviri.
Zvose kunyange zuva rekudya zvinodurura. Kudya mazuva ano kunobvumirwa chete bhuti yakabikwa - 4-5 ka4 pazuva pane zvikamu zvemasvikiro mashoma.
Pamazuva mamwe, mapundu ezvokudya mapuranga kwemazuva gumi anotarisa seyi:
- chikafu chamangwanani - pumpkin puree nezvibereko zvakaomeswa;
- chikafu - pumpkin soup;
- chikafu - saladhi nehomwe.
Idzo dzakanakisa mapepipe ekudya kwepukisi
Pasi apa ndiyo yakajeka, asi inonaka yekudya mapeji.
Bhakiti yakabikwa rokusunungura
Zvisungo:
- pumpkin;
- majikiro kana zvinonhuwira.
Kugadzirira
Yese pungu rinoshamba, rinochera uye rinobudisa mbeu. Usatema peel, gurai zvimedu muzvidimbu zviduku, gara mundiro yekubheka, shandisa majikiro kana zvinonhuwira. Pfekai dzungu mukati mevheni kwemaawa makumi maviri nemakumi matatu kusvikira apera. Chikwata chakagadzirirwa chinogona kudyiwa panguva yekutsanya zuva.
Pumpkin puree nemichero yakaomeswa
Zvisungo:
- 1 kg ye pumpkin;
- 200 g akaomeswa apricots, mazambiringa akaomeswa, prunes.
Kugadzirira
Nyama yepunguko ubike kana kubika muchoto nemichero yakaomeswa . Geda chisanganiswa kusvikira chisina kunaka. Nokuda kwekunakidza, iwe unogona kuwedzera arominari kana juisi.
Pumpkin soup
Zvisungo:
- 500 g yehupu;
- 200 g mbatata;
- 1 karoti;
- 1 onion;
- miriwo, munyu, zvinonhuwira kutora.
Kugadzirira
Miti inotemwa muzvidimbu, gadzirai makaroti, virasira kusvikira wakagadzirira nemvura yakakwana. Usati wapera uwedzere zvinonhuwira , munyu uye magini. Shumira ne spoonful yekamuki yakasviba.
Salad nePumpkin
Zvisungo:
- 300 g yehupu;
- 100 g yenanapple;
- apple;
- 100 ml yega yega yogurt.
Kugadzirira
Nguruve nemichero zvakatemwa muzvidimbu zviduku, zvakagadzirira kupedza saladi ne yogurt.
Sezvo uwandu hwezvokudya hahugadziri kudya, zvakapetwa zvikamu hazvidiwi. Asi zvikamu zvakakura zvikuru hazvifaniri kushandiswa. Kunwa panguva yekudya kunogona tei uye mineral water.