The kuzviomesera Kudya uremu

The kuzviomesera kudya kunoreva uremu zvinoderedza pfupi chaizvo nguva. Zvisinei, ichi uremu nzira hakukodzeri zvose, nokuti muviri chinhu kunetseka rakakura. Zvakakosha kufunga zvose zvinhu uye isu kutaura nyaya nepfungwa, kuti varege kukuvadza inokosha utano.

Nhasi, unogona kuwana boka zvokudya anovimbisa kutsanya uye zvakanakira. Most inobudirira inounganidzwa munyaya ino. Ikodzere dzinenge munhu wose achatungamirira muviri kuitira isingasviki vhiki uye chengeta mafungiro akanaka panguva dzose uremu.

The kuzviomesera Kudya vose

Akajekerwa simba hurongwa kuzunungusa muviri, nokudaro vachikonzera mupfungwa uye kumanikidza muviri kupisa mafuta kuzvitoro. Panguva Zvokudya haabvumirwi kushandiswa inonaka chero chimiro. Also kurambidzwa zvakakanyiwa namafuta, mafuta, wakawanda uye kukwirira-mafuta zvokudya.

Nguva yakanakisisa nokuti kuguma uye chirimo, nokuti ipapo zvinogoneka siyana zviripo nezvinhu zvemarudzi ose michero nemiriwo kuti ane zvakawanda mamineral mavhitaminzi. Just navo kwete uchashaikwa, pasi yaida zvokudya.

vaitofanira kudya kwakadaro kunosanganisira zvokudya matatu pazuva. Saka zvinokosha kuti kuwedzera kushandiswa kwemvura yakachena pasina gasi kusvika marita maviri.

kudya menu

zuva rokutanga

• Breakfast: 1 orenji, 1 bhuratifuru.
• Lunch: 90 magiramu yehuku pasina ganda, uye 150 magiramu pamusoro kunovhengana manyoro miriwo, kana miriwo Salad (iwe utore wemagaka, madomasi, Chinese kana makabheji, unogona kuwedzera hanyanisi uye ndimu muto).
• Dinner: hwemvura omelet 2 mazai.

The zuva repiri

• Breakfast: 250 magiramu dzemichero Salad, kwakarungwa dzinongoitika yogati.
• Lunch: 90 magiramu kuti nyama uye 150 magiramu chehove broccoli.
• Dinner: 100 magiramu 1% Curd, girini tii.

The zuva retatu

• Breakfast: 2 maranjisi.
• Lunch: 100 magiramu yakafashaidzwa hove hovea (zvakanakisisa wakanyatsokodzera kuti zvokudya pollock, hake, cod) uye 130 magiramu ose Salad kubva wemagaka nemadomasi.
• Dinner: vakabika mazai - 2 zvidimbu, chamomil tii.

The zuva rechina

• Breakfast: 100 magiramu ose oatmeal mumvura.
• Lunch: Steak pamusoro dzakaonda nyama uye hanyanisi (100 magiramu) uye 100 magiramu yakafashaidzwa miriwo.
• Dinner: 300 ml Dried michero compote.

The zuva rechishanu

• Breakfast: 300 magiramu kuti michero.
• Lunch: meatballs (100 magiramu) uye miriwo Salad pasina kupfeka.
• Dinner: 150 magiramu 1% yogati.

zuva rechitanhatu

• Breakfast: 2 maapuro.
• Lunch: 90 magiramu chehove dzakaonda nyama, 150 g yakabikwa mitema bhinzi.
• Dinner: 2 mazai, yakabikwa yakabikwa, mishonga aizomupa.

rechinomwe zuva

• Breakfast: girazi muto kubva maapuro uye Cherry.
• Lunch: 90 magiramu yehuku uye 150 magiramu manyoro miriwo pamwe hanyanisi.
• Dinner: 100 magiramu yakaderera mafuta yokurenda chizi.

Izvi kuzviomesera kudya kunobatsira kurasikirwa vanopfuura 5 kg mune vhiki imwe. Out zvinofanira kuva kumeso uye kungwarira. Migove zvinofanira wakawedzera zvishoma nezvishoma, uye vanofanira kungwarira zvikurukuru inonaka uye starchy zvokudya.

The kuzviomesera Kudya uremu kunofanira kusanganisira vhitamini uye chicherwa zvokuwedzera uye chinokosha Mishonga zvokuwedzera - zvokuwedzera kutsigira muviri zvakanaka.

Diet nokuti lactating vanamai

Special chido freshen vakadzi siyana vanenge vachangobva kuberekwa mwana. Asi ekukurerai havagoni kugara rokutanga iripo zvokudya, sezvo izvi zvingaita kukuvadza, kunyanya utano vomwana. Pane chaiwo yakaoma kudya nokuda lactating vanamai, uyo, kunze kubatsira pakurasikirwa uremu uchakusimbisa haisati kuumbwa chomwana zvomudumbu hurongwa. Asi usati kusarudza danho rakakomba kudaro, unofanira kubvunza nyanzvi, kuti arege zvakaipa pachavo kana mwana wavo.

Mitemo ekukurerai

Power lactating vakadzi vanofanira kuva pakati nepakati kunyange panguva kudya zvinenge zvataurwa. Moms vanofanira kuomerera mitemo zvinotevera:

1. Hazvitenderwi pamusoro zvokudya zvinogadzirwa dzinosanganisira: doro, aisvuta, zvomumagaba, caffeinated zvinwiwa, pasoda, maranjisi uye chokoreti.
2. Matanho vanofanira kudya hove, huku, uye mazai kubva kuchitoro, mirivo (makabheji, nemadomasi pepper), pizi nezvimwe bhinzi, mufushwa, uchi, michero yakaomeswa uye nzungu, mukaka, zvimwe zviyo (bhari, mapfunde gorosi).
3. Diet ekukurerai kunofanira zvinotevera zvigadzirwa: koteji chizi, yogati, chizi yakaderera mafuta. Meat nani kusarudza Turkey, veal uye nyama, bota - Buckwheat, oatmeal, mupunga. Vegetables - cucumber, zucchini, makarotsi, bhitiruti, mbatatisi, lettuce nedhiri. Michero nani kurega avo kuti vakure dzomunzvimbo Latitude. Usakanganwa pamusoro mvura - mukadzi anofanira kunwa marita anenge maviri pazuva.

Diet nokuti achiyamwa vakadzi

Pasi apa, unogona kunzwisisa imwe ine Muterere kuti zvokudya ekukurerai;

• Breakfast: yakaderera-mafuta koteji chizi (200 g) pamwe yoghurt, zviyo wose chingwa yekotapeya, girini tii.
• Tudyo: Fresh muchero.
• Lunch: yakabikwa Buckwheat pamwe muTurkey, lettuce of akabvumidza muriwo namafuta omuorivhi.
• Tudyo: wose-zviyo nechingwa yakaderera-mafuta chizi.
• Dinner: steamed miriwo, girazi kefir kana mukaka yakashapa.

The kuzviomesera Kudya vhiki

Chimwezve simba wedzerai hurongwa, iyo ichaita kuti nokukurumidza zvinoderedza uremu muviri monodiet. Chaizvoizvo Its iri yokuti rimwe zuva ari dzinounzwa imwe mari chigadzirwa. Mukuwedzera harigoni kuva chinhu sanganisa zvokudya. Unogona kunwa manyoro uye mishonga teas, uye mvura nezvinhu ndimu.

• Day №1: zvakaoma-yakabikwa, munyoro akabika kana yakabikwa imwe hwemvura omelet mazai ari uwandu 6 zvidimbu.
• Day №2: magiramu chehove pollock pemidengerero 450.
• Day №3: magiramu chehove kweTurkey zamu 450.
• Day №4: 5 zvakabikwa nembatatisi kuti unosvikirwa saizi.
• Day №6: magiramu 450 mafuta Curd 3%.
• Day №7: 300 magiramu manyoro uye akabika miriwo zvakawanda.

Nezvezvokudya vanotenda kuzviomesera Kudya haisi nzira utano kubvisa zvakawandisa kilogram. Zvisinei, kana vanhu vachiri yakasarudza kukanda uremu shure yakadaro nokukurumidza nguva, ipapo ita sevamwe Kudya zvakafanira kuderedza. The pezvizuva vokutanga kuti zviduku zvachinja Muterere, zvishoma nezvishoma kuwedzere caloric zviri zvokudya haasi kupfuura 150 macalorie. Musakanganwa kunwa mvura, tora mavhitaminzi uye Mishonga zvokuwedzera. Mune ramangwana, kusimbisa migumisiro uye kunatsa muviri kuita mazuva kutsanya (sarudza chimwe zvokusarudza dzinotaurwa nedzidziso Kudya kwevhiki).

Idya zvakanaka uye ugare utano!