Atsanya mazuva: zvakasiyana. Benefits. Inobudirira zvikuru zuva rokutsanya

Panguva dzemazororo, saka unoda kuzorora, urare pamubhedha, vabate pachako kuti rinonaka zvokuseredzera uye, chokwadi, kuedza salads vose mafuta sauces! Kana ukabvuma ichi KUDA, iwe nokukurumidza kuwana hwakasimba kufuta. Asi musavhunduka. Kazhinji, zvinotyisa nhamba haaratidzi uremu dialed mafuta (zvakanaka, pamwe vanhu kwete vakawanda kunze kwemazuva maviri kana matatu!), Kurema zvokudya uye wavharirwa mvura unexamined. Kuvazve rugare rwepfungwa uye kubvisa zvose akaunganidza makirogiramu kukubatsira kutsanya mazuva. Mini-zvokudya nzira unogona kudzidza kubva ino, ipapo kuidza zvichenjerere, kuwana mugumisiro mukuru.

Contraindications

Tisati vanotanga kutaura zvakanaka mazuva pakuyerera, ndinoda kutaura pamusoro kwakachengeteka. Kana kutambudzika chero chirwere, iwe une chisimbwa, uri pamukaka kana pamuviri, unofanira kuwana mvumo kubva chiremba wavo. Kazhinji, vechidiki (30-35 years) anogona pamusoro utano wakanakisisa uye utano hwakakwana. muviri wavo haana kurwadzisa chinozunungusa duku uye zvenguva pfupi kuchinja zvaunodya. Asi vanhu vakura vanofanira kuramba pachavo uye kudzivirira matambudziko zvinobvira. Pashure achitaura chiremba unogona norugare kusarudza chero mazuva kutsanya (zvokusarudza uye vanorumbidza, ticha zvakadzama pazasi).

General kurumbidza

Uremu pashure dzemazororo kungatove nokukurumidza kana iwe nechokwadi uri yakakwana motokari basa. Famba mupaki, kuchovha Skiing, enda Rink, kuti kukanganwa muwadhiropu bhasikoro. Pakupedzisira, vana uye kutamba navo muchivanze! Kana uri kukuchidzira pakati chaiyo uye zvikero, pamwe unoda kuziva sei kunzwisisa zvauri kutamira zvakakwana. Kuti aite izvi uchada zano duku yainzi pedometer. It unogona kutenga chero chezvinodhaka kana zvemitambo nhumbi zvitoro. Uyezve, kana uine munhu ano parunhare uye internet access, unogona kukopa yaibatsira Anwendung ichakubatsira kudzora motokari basa. Zvinoyerera (uye vamwe chero) zuva, unofanira kuita zvinenge 10 000 nhanho, uye nani kubva 12 000 kusvika 14 000.

Chokwadi kuti zuva nezuva adye marita anenge maviri mvura yakachena, Chokwadi makanzwa kupfuura kamwe. Naizvozvo, imi munoziva mvura inobatsira bvisa muchetura (izvo, panzira, inotaura undigested chikafu), kunotadzisa panowanikwa mwando kushayiwa mumasero, kunonatsiridza kugaya. Asi pane mamiriro zvinofanira zvachose kutevedzerwa - iri zvachose isanzwiwa tikanwa zvinwiwa zvakawanda (uye kunyanya vose mwero nezuva) pakarepo. Akadaro nzira vanogona kukuvadza kwete chete utano hwako, asi kutungamirira kurufu. Naizvozvo, kunwa mvura munzvimbo migove diki yose zuva. Uye kana uchida kuita vajairane kwadzinoita kunwa, ipapo wedzera mvura, imwe bande kuti ndimu kana kwesuko, uye chemindi mashizha.

Regai kuti akukurwe! Atsanya mazuva uremu nzira kuti isu vakurukure pazasi - haisi nzira nokukurumidza uremu Reset, uye amburenzi kuti migweje dumbu ura. Kana uchida kubvisa zvakawandisa mafuta, iwe ipapo kuchinja mararamiro enyu, kudya uye Workout zvokutamba.

Saka, funga mano dzakasiyana pamusoro pokutsanya kwemazuva munonatsa muviri. Tichatevera kukupa vakawanda zano uye nekuwana uchapupu evanhu mapfuura nepano.

Kutsanya zuva Curd

Kazhinji vanhu vane nzara vawane ashatirwa, vane kwindi uye hapana chido kushanda pachedu mune ramangwana. Naizvozvo, nezvezvokudya uye vanachiremba kazhinji vanokurudzira mari vachidzikisa riri Curd.
chigadzirwa ichi anonyatsorayiridzwa kutombozivikanwa muchiKristu, haakonzeri kuneta uye anopa Somugumisiro kukuru.

Zvinozivikanwa kuti chizi rine calcium, izvo zvinosimbisa bvudzi redu, mapfupa uye chipikiri. Asi tinofanira kuyeuka kuti chete yokuita zvinoitwa mafuta. Kana uchida kurasikirwa kwete chete uremu asiwo kubatsira muviri wokugadzirisa zvinhu, sarudza munhu chizi 5-10% -s 'mafuta mukati.

Tinopa iwe mazuva 10 pakuyerera kuita:

1. Classic - kusanganisa magiramu 600 Curd uye 100 magiramu kuderedzwa mafuta yakashapa ruomba, uye ipapo zviparadzanise zvichiguma gobvu migove shanu.
2. Cottage chizi uye michero daily - whisk blender, 500 magiramu ose chizi uye 200 magiramu kuti michero. Idya muvhenganiswa mu migove diki yose zuva.
3. Day panguva koteji chizi uye michero yakaomeswa - kune zvatinosiita yakawanda koteji chizi, wedzera 100 magiramu ose kuchekwachekwa michero yakaomeswa.
4. Cottage chizi Kefir zuva - kubatanidza 500 magiramu ose yogati, uye zvakafanana koteji chizi, kuiganhura vachiita akawanda zvidimbu.
5. Day pamusoro mabhanana uye koteji chizi - unofanira chete nhindi chizi uye zvitatu mabhanana.
6. Cottage chizi uye nomuapuri rimwe zuva - unosanganisira churu pamusoro maapuro uye makirogiramu nehafu chizi.
7. Day panguva koteji chizi uye tangerines - 300 kana 400 magiramu nemiriwo uye 500 magiramu ose chizi. nhamba iyi haakanganwi kuti kukamurwa matanho matanhatu.
8. Cottage chizi uye nhanga zuva - kuti koteji chizi huwandu kuwedzera 400 magiramu ose nhanga. Gurai zvigadzirwa kupinda shanu kana matanhatu zvikamu. kaviri kana vatatu kuzvishandisa oga, uye vamwe zvokudya - in yakavhenganiswa chimiro.
9. Day pamusoro visi uye koteji chizi - 500-600 magiramu imwe neimwe chigadzirwa (visi kuremerwa pamwechete goko).
10. Mixed chizi rimwe zuva - zvikamu zviduku zvokudya zvinofanira kuwedzerwa pa 80-100 magiramu ose chizi. Mangwanani, Somuenzaniso, unogona kubika Porridge zvekudya kudya maapuro maviri, maviri michero zvekudya, uye nokuda kwevaakanga steamed wakatemerwa michero yakaomeswa.

Mini Kudya hakusi akakodzera avo havaratidzi ozeyewa lactose. Uyewo, zvichava zvakanaka kunzwa mazuva iwayo munhuwo uchapedza shoma faibha, bran uye rose mbeu.

Ndichiburutsa pamusoro maapuro

Izvi zvinoshamisa zvinonaka uye utano michero apere kwete zvokudya, asi vanhuwo mazuva. Maapuro kubatsira nemudumbu, kunonotsa kukwegura masero, kukurudzira kugaya nani.

Ndingaita sei varonge apuro kutsanya kwemazuva? Options Mini-zvokudya - pamberi penyu;

• michero chete - musi unofanira kudya kusvika makirogiramu maviri mbishi kana kubikwa maapuro. Usakanganwa nezvemvura uye simba kumhanya.
• Apple-chizi zuva - Inventories kilogram michero uye 600 magiramu ose chizi. Regai kushomeka uwandu fluid asi kusiya munyu neshuga.
• Maapuro uye makerotsi - zvigadzirwa izvi achakupai ushingi uye kubvisa nzara. zvibereko izvi zvinobatsira uye miriwo zvinogona ngaugadzirirwe munhu Salad, mota (ichi Chokwadi, makarotsi) kana kubheka.
• Apple nouchi zuva - napakutanga pachake ari kuti mumwe kudya inowedzerwa imwe yetea uchi.
• Maapuro uye nyama - zuva zvokudya rine magiramu 600 huku zamu, nyama uye veal, uyewo imwe kilogram michero. The nyama inofanira yakabikwa kana kubikwa pasina munyu uye sauces.
• Zvinoerera zuva womuapuro muto - pfungwa iyi haisi kwekuva inoshanda chaizvo, sezvo inonaka muto rinoita kusvetuka muropa shuga, uye chin'a nzara anouya pashure pake.

Zvakadini Unogona kurasikirwa pashure kuerera yakadaro? Zvose zvinoenderana wako muviri uremu, ake mararamiro, zera uye zvimwewo. Paavhareji, vakadzi anorasikirwa pakati 300 uye 1000 magiramu. Vanoti kana mune ramangwana kuramba kudya zvakanaka uye kufamba kushingaira, akarasika kurema haridzoki.

Kutsanya mazuva ari oatmeal

"Hercules" iri kunyanya zvakakurumbira Western Europe uye United States. Oatmeal nezvi- faibha, mavhitaminzi, uye chero zvinhu. Porridge Izvi zvinobvumira kuchengetedza kunzwa mukaguta zvachose, uye kurasikirwa uremu munhu anonzwa akasununguka zvakakwana.

Ndiudze zvimwe pamusoro kutsanya mazuva. Options uye nhoroondo unogona kuverenga pazasi:

• Mune chaiwo musimboti, mota 200 magiramu zvezviyo yose pasina kuwedzera shuga uye munyu. Bhuku rino dzinofanira muzvikamu shanu kuti kuzvidya panguva nenguva.
• Oatmeal nomuchero - mumwe batch mangé inofanira kuwedzerwa muchero shoma, akaenzana hafu kukura wemuapuro. Somuenzaniso, kiivi, mabhanana kana hafu peya.
• Oatmeal nomuchero akaoma - yamunobikira Porridge mumvura, kuchiwedzera akapwanyika kare apricots, maonde kana akaomeswa.

Slimming vanoti mugumisiro mushure vachidzikisa zuva anogona kuonekwa nedanda rechikero mangwana. Kazhinji, ivo inonyangarika pasina aitodada 300-400, uye mune zvisingawanzoitiki nyaya 500 magiramu. Zvakanakira kudya kwakadaro vangazivikanwa kusava nzara uye afare.

Options atsanya mazuva panguva pamuviri

Vanaamai pamuviri sei zvakasiyana avo ezvinhu. Vamwe vakadzi tiine akanaka chimiro, nepo vamwe vari kutanga uremu nokukurumidza. Chikonzero kuchinja idzi kazhinji achinja mahormone. Asi mune zvimwe zviitiko izvozvo blames unozviidza pamuviri, izvo relaxes uye otanga kudya pamusoro zano vakuru vaviri. Chero zvazvingava, chinangwa kutsanya mazuva iyi, chero nyaya hakusi kurasikirwa uremu. Small kudya zvakagadzirirwa kumisa kana kunonotsa zvishoma pamawere yakatarwa makirogiramu.

Kana uri nepamuviri uye uchifunga kuti zvinhu zviri kubuda kuzvidzora, zvisarudzirei pachavo hwomutambarakede kudya. Below isu muchindivigira sarudzo tichibvisa mazuva kuvakadzi pamuviri, uye imi muri chokwadi kukurukura Muterere ane gayinakorojisiti uye chiremba:

• Apple zuva - unofanira kudya hafu kilogram zvibereko. Vamwe vavo inogona kuparadzwa yakachena chimiro, sechikamu bheka muchoto. Zvapedzisira nzira rakanakira vaya vane zvinetso mudumbu kana ura. Munogonawo kubika inonaka smoothie, kana iwe kuwedzera maapuro kuderedzwa mafuta yogati uye kwekushinywa nekinamoni.
• Vegetable Day - zvinosanganisira 1.5 kilos wemagaka, bhero pepper, konifurawa, nhanga kana zucchini. Vamwe zvigadzirwa Somuenzaniso, unogona kudyiwa mbishi, apo vamwe akatambanudza, uye kubva yechitatu kubika inonaka saradhi.
• Protein rimwe zuva - iyi, gadzirira nehafu makirogiramu ose Mishonga nyama uye hove dzakaonda. Somunhu chinamatidzwa inogona vanobatanidzwa Muterere manyoro muriwo kana mumwe fő kuti nonfat yogati. Senguva dzose, yakabikwa, zvakabikwa kana steamed zvokudya zvinofanira akakamurwa shanu kana matanhatu huwandu.
• Vachikuya zuva zvinosanganisira 300 magiramu Buckwheat yakabikwa pasina munyu, mumwe ity mukaka kana yogati. Nerumwe, mumwe anogona kugadzirira unpolished mupunga (150 g) nemiriwo.

Yeuka kuti kudya kwakadaro kunofanira kuitwa chete mvumo uye pasi pokudzora nachiremba wako.

Mazuva Options nokutsanya pamwe kefir

Doctors Kashoma vanokurudzira varwere vavo yokunyanyisa uye unproven kudya. Izvi hazvishamisi. Kakawanda credulous Vakadzi kuteerera zano shamwari kana kutora rokutanga iripo uremu hurongwa, vakaisa kunze mapeji fungidzira nzvimbo. Migumisiro inogona zvakasuwa. Asi, rakaisvonaka mugumisiro, vakadzi vanorasikirwa utano uye tariro maererano. Zvisinei, kefir mazuva vanonzi zvikuru nzira kuburutsa muviri. Kunyange inoomesera nezvezvokudya regai kuramba chokwadi chokuti wakanaka bonde richachinja kudya miitiro kwenguva refu. Naizvozvo, ngatikurukurei zvakadzama mazuva kefir kutsanya uremu.

nzira:

• Mono-Kudya - zuva unogona chete kunwa hafu ity kuti yogati (kwete kukanganwa, Chokwadi, pamusoro mvura). Kuti kuita kunyanya hakunakidzi, kuwedzera zvokudya bran. chigadzirwa ichi chiri dzaifanoiswa akapfuura nemumuviri, kubatsira kuchenesa ura kubvisa akaunganidza muchetura. Kana iwe havadyi bran nguva, unofanira kutanga chete tsama imwe zuva. Yeuka kuti kufadza mari inogona kuparadzwa pazuva - 100 magiramu.
• Zuva Buckwheat uye kefir - Tora hafu girazi steamed Buckwheat uye marita kwete asingasviki rimwe nehafu yogati.
• Kefir-Curd zuva - unotora rimwe fő pamusoro yakavira mukaka chinwiwa, uye 400 magiramu ose Curd. Senguva dzose, isu kugovera zvinhu zvose migove zviduku wozvidyira rose zuva.
• Yogati uye namatamba - nhasi kudya hafu kilogram michero uye kunwa ity gunsteling dheri zvigadzirwa.
• Cucumbers uye yogati, zvichida, kupfuura akakurumbira wemishonga pakati pevaya vanoda kuderedza uremu. Muzuva nokutsanya unogona kudya kuti kilogram wemiriwo nokunwa kusvika imwe fő kuti chinwiwa. Hazvirambidzwi kubika wemagaka Salad ane nendiro mafuta unrefined nemiriwo matsva.
• Chocolate Kefir zuva rinosanganisira yepakutanga, asi gakava Muterere. Mangwanani unogona kuva kofi kana koko, vaviri maawa - mukombe yogati, kunyange pashure nguva kudya 50 magiramu rima chokoreti. At kwemasikati zvakare Cocoa chokunwa, chisvusvuro, mudye chikamu chocolate, uye ndisati ndarara uchawana imwe kapu yogati.

, Imi hameno chii muri inonyatsobudirira nzira nokuti atsanya mazuva uremu? Feedback kubva vaya rwakaona Mini-Kudya pachako, kuparadzaniswa. Famous vatambi uye vanhu chokuita muchimiro, vanosarudza kurasikirwa uremu pamusoro yogati uye wemagaka. Vanoti nekuda kudya ichi, unogona kukurumidza kubvisa vaviri yokuwedzera masendimita kuti kupfeka konzati kufarira rokwe kana sutu. Madzimai epamusha kunyora kuti zvakaoma dzine pachake pandaishanda mukicheni, kazhinji yokuputsa kudya zvokudya hakubvumidzwi. Saka, vakadzi vanosarudza kuva zvinovaka kudya vaisanganisa pamwe apuro kana koteji chizi.

Ndichiburutsa pamusoro Buckwheat

Buckwheat - chinhu chaizvo uye anokosha chigadzirwa kuti ine siyana mavhitamini uye kuronda zvinhu. Steamed kana yakabikwa, zvinobatsira muviri Activate ari metabolic urongwa, zvinowanwa kubva dumbu undigested chikafu, uye kuti asimbise masvingo tsinga.

How kuita kubuda zuva iri Buckwheat? Options Mini-zvokudya verenga pazasi:

• 250 magiramu ose steamed groats manheru rakakamurwa migove inoverengeka, uye ipapo ukapisa masikati muriwo, michero kana yogati.
• Buckwheat nomukaka - kuwedzera pamusoro uwandu Porridge nehafu fő mukaka (Isa pano vhoriyamu daily).
• Buckwheat pamwe maapuro - nhasi munofanira kudya 250 magiramu ezviyo uye yemaapuro guru matatu. pfungwa iyi haisi akakodzera vaya vanotambura hyperacidity mudumbu.
• Buckwheat nemiriwo - nayo olichno nzira vaya vanoda kuva mativi kudya. Unogona kugadzirira Salad wemagaka, madomasi, pepper uye miriwo. Kana makabheji Zvokudya pamwe nemadomasi nehanyanisi. Usawedzera mafuta kuti miriwo, munyu uye zvinonhuwirira.

Inonyatsobudirira mazuva kutsanya

Maererano vanachiremba uye vaitungamirira yakakurumbira munyika yedu, terevhizheni chirongwa "Utano", unogona kusarudza inonyatsobudirira Mini-zvokudya. Saka, vanotiudza zvakawanda pamusoro mazuva pakuyerera zvakanakisisa:

• Protein rimwe zuva - chinja kuti yakabikwa hovea ane huku Muterere. Cook yehuku, bvisa ganda, bvisa mapfupa uye vagovane nyama migove matanhatu. Muviri inopedzera yakawanda nesimba uye simba kugaya mapuroteni inosimudzira nokukurumidza uremu.
• faibha rimwe zuva - kugadzira Salad pamusoro makabheji, mbishi beets uye celery (neimwe mhando nemiriwo pane magiramu mazana mashanu). Uyewo vagovane kudya kupinda akawanda zvidimbu uye kuchidya nguva zvikamu.
• Bhuratifuru uye girini tii - nechimwe kudya, kudya hafu muchero, uye anwe mumwe Girazi chinonwiwa. Kuvava tea bhuratifuru kuderedza kwako kudya, uye iwe kunzwa kuda nzara.

Uye yaunosarudza atsanya mazuva uremu? Reviews evanhu dzakaona vose zvokudya izvi pamusoro pachavo, kwete yakasiyana zvikuru. Vanoti kunobatsira ose zuva. Asi munhu haagoni kufungidzira upenyu pasina nyama uye sarudza puroteni zvokudya. Vamwe kudekara kana imire mufiriji ndiro miriwo. Vamwewo vakaita girini tea muchero. Saka, tinoratidza kuti unoedza mumwe Mini kudya uye kusarudza zvavanoda.

Sei awane migumisiro yakanakisisa? Kana uchironga kupedza kutsanya zuva, wozoedza kupa hwokuwa culinary zvakawandisa. Nyorawo muriwo ari Muterere, maapuro, bran. Tipei chingwa, pastries, mbatatisi, shuga uye mupunga chena. Usiku, kunwa girazi kefir kana kudya maviri yakabikwa mapuroteni. Zuva rakatevera, pashure vachidzikisa haafaniri kuenda zvokudya. Inwa mvura, vanoramba zvigadzirwa ane kutsanya makabhohaidhiretsi. Kana ukatevera dzose dzave izvi, uremu akarasika hakungadzoki, ukarashikirwa mumwe vaviri masendimita ari muchiuno uye muhudyu.

Chii zuva rokutsanya kupfuura inokuvadza uye sashanda

Nezvezvokudya uye vanachiremba vanodavira kutsanya havatenderwi pasina yakakodzera rwendo. Chii havafaniri kusanganisira mazuva nokutsanya uremu? Options pamusoro pemvura uye kunonzi yakaoma achitsanya. Chokwadi kuti muviri womunhu unotanga kuchengeta mafuta reserves, kana achifunga kuti haana zvokudya zvakakwana. Uyezve, kuunganidza mberi pashure wapedza kudya. Somugumisiro, kumisa kufuta mune ramangwana richange zvakaoma chaizvo. Ungatoedza kuenda kuburikidza kutenderera kurapwa pamwe hormone nevamiririri.

mhedziso

Nhasi, tine akaongororwa zvikuru nevakawanda mazuva kutsanya. Options uye zvakanakira vamwe vavo akasimbisa navanachiremba uye nezvezvokudya. Chikamu zvokudya zvakadaro vakaisa Nyanzvi akabvunza kana kwete zvachose inokurudzirwa. Naizvozvo isu kwamuri nguva dzose kubvunza chiremba kuti tirambe utano uye kudzivisa zvinetso zvisina kufanira.