Kudya kweAmerica kwevhiki

Nguva inouya yezhizha zvakare inobvunza mubvunzo mukuru wevakadzi pamusoro pokuti ungabvisa sei mapaundi akawanda kunze kwekudya zvinotyisa. Sezvo nguva dzose, mhinduro yacho iri nyore: iwe unofanira kutevera mitemo yekudya kwakakodzera uye kurovedza nguva dzose. Usasvike, zvikwanise pamwe chete uye utange humwe hupenyu. Pashure pezvose, kana iwe uchida kwenguva yakareba, zvino unofanira kugara uchiteerera nezvinodiwa pamusoro apa.

Kana mitambo ichisarudzwa mumwe nomumwe kumunhu mumwe nomumwe (mumwe munhu anofarira kutamba, mumwe munhu anoda kickboxing), saka kune kudya kwakadaro kwevhiki inosangana nechokuita nevose. Inogadzirwa neAmerican nutritionist uye inopa zvokudya zvakasiyana-siyana. Iwe haudi chero ani zvake anourayiwa, tangotanga kudya kudya kwakagadzirwa nemakhahydrates uye usadya zvinopfuura 1500 kcal / zuva.

Saka, kudya kwacho kwevhiki.

Muvhuro

Kwekudya chamangwanani, ita zvigunwe zvechingwa, bransi kana zvese-zviyo. Ivo (zvidimbu 2) zvinogona kudyiwa nemaspuni maviri euchi.

Mabiko anoshandiswa negumbo kana chifu chekuku, iyo inofanirwa kuve yakagadzirwa pane grill. Kumusoro mukuru, gadzira saradi: gadzira mhundu yakasvibira, lettuce mashizha. Nyora iyo saladhi nemafuta emuorivhi uye usvike ne grated cheese (chero ipi zvayo yakasiyana-siyana). Nezvibereko, idya pear.

Mushure mechinguva iwe unogona kuva nehove nekoroti yerima - masikati chai.

Kudya kwakagadzirirwa maererano nechinangwa chechipiri chinotevera: tora 100 gr. Pasita uye evira, vashumire pamwe nemarate muto uye grated cheese. Salad nguva ino kubva kune garoti yakagadzirwa, cucumber, zvimedu zvakatswa uye parsley. Akapfeka mafuta eorivhi uye zvishoma zvevhiniga. Sezvokudya, 2 tablespoons yemakroti yakakodzera.

Chipiri

Kwekudya chamangwanani, kudya kwevhiki kunopa oatmeal, hafu yekapu yebazi uye hafu yebhanana. Iwe unogona kunwa nemukombe wemukaka (anenge 1.5 - 3% mafuta ane zvigadzirwa).

Kudya: chikafu chakabikwa kubva pashavha isina kuvhara, uye saladi. Saladi inogadzirwa nemiti yemiorivhi, tomato, parsley uye nguva nemapuniki e3 e hummus. Sezvokudya, iwe unogona kudya peach, apulo uye mapuramu maviri.

Nyoka yezuva rechipiri ine zvishoma zvitsva (walnuts kana maarmond).

Kwekudya kwemasikati, tinobika nyama yemombe isina mafuta, tichiisasa nejisi remuori. Kumapatati ayo akabikwa nekamuki (1 teaspoon) uye lettuce mashizha.

Chitatu

Tinogadzirira kudya kwemanheru, kusanganisa majikiro nemapunikopu matatu emafuta, hafu yekapu ye yogiti uye 2 maspuniki emukaka.

Kwokudya kwemasikati - bhamba, chokwadi, kudya. 2 zvikamu zvechingwa chakazara chezviyo, pakati pavo 3 zvikamu zviduku zvehutuki yakabikwa, imwe tomato, slice yechizi. Dederesi inosanganisira tangerines maviri.

China

Edya kudya mousse, kuputirwa mu blender. Zvishandiso: 1 bhanana, mukombe wemukaka, semabriji akawanda, 4 maspuniji emuti weapuro.

Idya nechingwa chakakwana chegorosi, chakakanyiwa nekatisi yakakanyiwa neeiii, mashizha e lettuce, slice chega, 1 tafura. Spoon yemasitadhi. Zvekudyiwa, apuro, sitirobi uye mandarin.

Snack inofanira kugadzirirwa kubva pazviyo nemashizha, yakasimwa gorosi uye girazi remukaka.

Uye nokuda kwekudya kwemashizha kubva kune tuna kana mapurisa (zvidimbu gumi nemaviri), uye shandisai mhete yehairi yakagadzirwa. Sezvokudya zvemasvini ½ macoramusi.

Chishanu

Nhasi uno zvatova pachena kuti ungazotanga sei kudya zvakanaka, uye zvino chinhu chikuru ndechokuenderera mberi kudya. Saka, idya mazai ako. Gadzirisa iyo inotevera kubva kune imwe yai uye mapuroteni matatu, magedhi uye tomate.

Kwekudya kwemasikati, unogona kudya vanokanganisa vaviri uye kunwa girazi remukaka.

Kudya kunobatanidzwa nehove dzakakangwa, semuenzaniso, saumoni. Fukidza ne soy sauce uye ushumire ne 4-5 mbatata yakabikwa, lettuce mashizha.

Mugovera

Kwekudya mangwanani-ngwanani uite sandwich yehuyo hwechingwa huse nemashizha maviri e-fat-fat cheese, iwe unogona kuwedzera slice ye saloni yakasvibiswa.

Zvokudya zvemasikati: fillet ye tuna, mashoma emadnuts, Chinese cabbage, 2 crackers. Dessert: maaspuni maviri e-cranberries.

Kwekudya pakati pekudya kwemasikati nechingwa chewaatmeal uye chikamu chepasi-mafuta.

Kudya: chicken fillet, yakabikwa mu tomato mutozi nehafu yebhubhu uye chikamu chegariki. Iyo ndiro inosaswa ne grated cheese. Saladi yemaperesi uye parsley, akapfekedzwa nemafuta emuorivhi. Iwe unogona kudya mazambiringa anobva pamichero.

Svondo

Chidya chamangwanani chinosanganisira apple yakabikwa uye mukombe we yogurt ane mafuta akaderera. Iwe unogonawo kudya maaspuni 2 euchi uye 1 kipuni yetikiti.

Kudya kwevhiki, zuva rekupedzisira kwekudya kwemasikati rinopa mavara akasiyana-siyana epa pizza uye saladi kubva kune nyeredzi yakabikwa nehoti. Iwe unogona kuunganidza saradi nemafuta emiriwo. Purogiramu yemagumo inobvumira chikamu chiduku chezvibereko zvekrimu.

Nechingwa, iwe unogona kuva nehokudya nemichero saladhi kubva kiwi, maapuro, plums yakazara nepuniki ye yogurt.

Kudya kunogona kuva 4-5 shrimps yakabikwa nepuniki ye soy muto, uyewo saladi yemiriwo.