Kune nzira dzakawanda dzokurasikirwa nehupfumi, dzinodanwa kune dzimwe nyika, somuenzaniso, kudya kweSweden, iyo inotengeswa uye inobudirira. I classical nzira yakarongedzwa neyanyanzvi yakagadzirirwa kwevhiki, asi kune zvimwe zvingasarudzwa zvakasiyana nemagadziro emiti. Migumisiro inofanirwa nekunamatira kusinganzwisisiki kumitemo inokosha.
Zvokudya zveSweden kwemazuva manomwe
Kana uchida kuunza mufananidzo wako kuitira nguva shoma, iwe unogona kushandisa nzira iyi yekurasikirwa. Maererano nevaStudio dieticians vevhiki, unogona kukanda 3-7 kg. Zvokudya zveSweden kwemazuva manomwe, iyo menyu iyo inoratidzwa pasi apa, inoshanda nekuda kwekuderedzwa kwekudya kwe caloric. Paunenge wapedza, haugone kuona zvishoma pane zviyero, asiwo kuvandudza metabolism, uye inochenesa muviri.
Kubatsira kwezvokudya zvinorongwa ndezvokuti, kana zvichidiwa, unogona kuchinja mazuva munzvimbo. Kana pane zvigadzirwa mairi zvisingadi, zvino zvinogona kutorwazve nemafanana akafanana, zvinonyanya kukosha, pamwe chete nekoriori yehuwandu. Zvokudya zveSweden zvinogadzirisa nepfungwa yakasimba yenzara pakati pezvokudya zvekudya kudya apulo kana kunwa girazi rekufir. Usanamatira pairi kwenguva yakareba, nokuti haugoni kuwana migumisiro mikuru, uye zviri nani kudzokorora zvose mumwedzi.
Zvokudya zveSweden zvine michero yemuchero
Chimwe chirongwa chekudya chakasiyana chakakonzerwa nekushandiswa kwezvibereko zvevirrus, vaSweden varairi vekudya havana kuuya, asi vakapa mamwe mazano. Kuvandudza mugumisiro pakurasikirwa, zvakakosha kuwedzera kudya kunowanikwa pamusoro apa nemichero yenyuchi. Iyo inonyanya kukosha ndeyemazambiringa, iyo inoderedza kudya, inokonzera mafuta kupisa chirongwa uye inovandudza chirwere chekudya. Zvokudya zveSweden, mapeji ezvo zvinotaurwa pamusoro apa, zvinogona kuwedzerwa nemuto wemamuro, zvichiwedzera kune salads, hove uye nyama ndiro. Zvose izvi zvichabatsira kuvakazve metabolism, nekuvandudza kufamba kwayo.
Zvokudya zveSweden nutritionist Anna Johansson
Imwe yenzira dzakajairika munyika dzakasiyana-siyana, dzakasarudzwa nemudzidzisi anonzi Anna Johansson, anonzi "6 petals". Inosanganisira mamiko matanhatu emakondohwe akasiyana akaenderera mberi. Zvakakosha kuziva kuti urongwa hwakarongeka hausi pangozi, zuva rimwe nerimwe rinotevera rinosimbisa chigumisiro chepfuura, iro rinopa mukana wekurashikirwa makirogiramu mazhinji. Zvakakosha kuti usavagadzirisa zvakare munzvimbo, sezvo chigumisiro chisingave. Zvokudya zvemazuva matanhatu zveSweden chikafu chemishonga Anna Johansson zvinosanganisira mazuva akadai:
- Hove . Ihove ine polyunsaturated mafuta acids , ayo anokosha kune utano, uye nyore nyore kupestible protein.
- Vegetable . Miti yakawanda inobatsira mumakhahydrates, asi maroriki ayo ane zvishoma, izvo zvinokosha pakuvandudza mhinduro. Iko kune fiber mukati mavo, iyo inochenesa muviri.
- Chicken . Nyama ine mapuroteni anodzosera kurasikirwa kwezuro, uye izvi zvinodzivirira nzira yekuparadza kwemaviri mashoma.
- Cereal . Izvo zvine maitiro e-carbohydrates uye fiber, izvo zvinokosha pakurasikirwa kwekurema.
- Cottage cheese . Uyu mukaka wakaoma-mukaka unoita nekuda kwekushaiwa kwemaminera mumuviri. Kunyange zvakadaro mairi pane protein yepamusoro.
- Zvibereko . Zvibereko zvine fiber uye zvakaoma makhahydrates, izvo zvinogara zvakadyiwa mumuviri.
Swedish carbohydrate diet
Vavengi vemazana evanhu vashoma vane michina ine makhaidhahydrates, naizvozvo simba iri rinoreva kusabviswa kwavo zvachose kubva pakudya. Zvokudya zveSweden zvishoma-carb zvakavakirwa pakushandiswa kweprotineti yezvokudya, miriwo uye michero yakazara mufiber, uye ndiye mubatsiri mukuru mukurasikirwa. Zvakakosha kuziva kuti kune kudya kunobatsira kusarudza mapuroteni nezvokudya nechomukati chekoriyamu. Kuti urege kutambura nenzara, zvinokurudzirwa kudya muzvikamu zviduku uye muzvikamu zviduku. Zvokudya zveSweden zvinobvumira mhuka yakagadzirwa, uye zvisarudzo zvekudya kwega kwega zvakaderera.
Zvokudya zveSweden zvekusava nechirwere chekushaya
Mukusakundikana kwechirwere chisingaverengeki, zvinodikamwa kuti ugadzire kudya kwako kuitira kuti usunungure mutoro kubva paitsvo. Kuvandudza hutano hwako, unofanira kutevera mamwe mitemo. Pazuva, hapana 60 g yeproteiniti yekudya yemhuka inobvumirwa. Kudya muRFF kunoreva kukundikana kana kuderedza kusvika 1 g pazuva remuyu. Muzvokudya zvinofanira kunge zviripo ma carbohydrates nepamusoro pekorori. Zvakakosha kusiya mishonga inogumbura zvinso. Menyu yekusagadzikana kwechirwere chisingaperi inogona kunge iri sei:
- kudya kwekudya kwemafuro: 200 g ye mbatata yakabikwa, zamaza, 50 g yeuchi uye jisi kubva kumarangi;
- snack: 200 g yemukisi wakasviba nemvura;
- masikati: 300 g yemuviri nemupunga, 200 g yezvokudya zvinomera uye girazi rejelly kubva pamaapuro;
- Mudhawi: mazai, jisi yemichero, chidimbu chechingwa chega nebhitoro;
- kudya kwemanheru: 200 gramu yemupunga, 50 g yejamu uye jisi remorizha.