Ichi chikafu chakagadzirirwa vanhu vanoda kurasikirwa neaya mapaundi ekuwedzera. Iyo regimen iyo iwe yaunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge ichinge ichisanganisira iyo diki. Iwe uchafanirwa kudzora macalorie aunoshandisa sezvo iwo asingakwanise kudarika mazana mana.
Kana iwe wakatsunga kuisa kudya uku mukuita, uchafanirwa kuve nehutano hutano, kunwa mvura yakawanda sezvinobvira zuva nezuva, kunatsa infusions yako nechinotapira uye kurongedza kudya kwako chete nemunyu nemafuta emuorivhi.
Iwe unorasikirwa zvakadii pane iwo mazana mana ekoriori chikafu?
Ichokwadi kuti nekudya kwakadai, macalorie akaderera zvakanyanya kupfuura zvatingafunga. Saka kana isu tikatevera hurongwa kune tsamba tinogona kurasikirwa kwakatenderedza 4 kana 5 kilos pavhiki. Asi hongu, zvakanakira kuita mazana mana emakori dhayeti kwemazuva masere chete kana gumi chete.
Gare gare, isu tinokwanisa kuisa zvimwe zvakawanda asi nguva dzese dzechikafu chatinokurudzira. Nenzira iyi, muviri unonyorova zvinovaka muviri, mapuroteni kana mavitamini aanoda, asi achigara achidzora nyaya yehuremu.
Menyu yezuva nezuva
- Desayuno: 1 infusion yesarudzo yako yakatemwa nemukaka wakakora uye 1 yakazara gorosi toast.
- Mangwanani: 1 yakaderera-mafuta yogati nemichero.
- Kudya: ligth muto, 1 kushumirwa yesarudzo yako mbishi yemuriwo saladhi uye 1 yesarudzo yako yemichero. Unogona kunwa huwandu hwemuto waunoda.
- Pakati masikati: 1 girazi reorange kana jisi remuzambiringa.
- Snack: 1 kuzarirwa kwesarudzo yako yakatemwa nemukaka wakasviba nemabhisikiti emvura maviri kana branhi rakareruka.
- mutengo: ligth muto, 50g. huku, hove kana nyama, 50g. yechizi yesaruti, 1 chikamu chemusanganiswa wakasanganiswa uye 1 chikamu cheiyedza gelatin. Unogona kunwa huwandu hwemuto waunoda.
- Pashure kwekudya kwemanheru: 1 infusion yesarudzo yako.
Svondo menyu
Aya marudzi ezvikafu, matiri kutaura pamusoro pekuwedzera mashoma macalorie kumuviri, anofanirwa kungoitwa nenzira yakakodzera. Ndokusaka zviri nezve izvo zvinonzi zvinokurumidza kudya. Chii chatinowana nacho? bvisa mamwe mashoma kilos. Asi ichokwadi kuti sezvo isiri miviri yese yakafanana, dzimwe nguva tinogona kurasikirwa zvakanyanya kupfuura zvataifunga. Ehe, isu hatifanire kumbopfuuridza kudya kwakadai. Zvinogara zviri nani kuzviita kwemazuva mashoma uye wozodya nguva dzose asi nguva dzose zvine hutano uye zvakaenzana kuchengetedza huremu hwedu.
Isu tinokusiya iwe nemenyu yevhiki nevhiki kuti iwe ugone kunyorera mazana mazana emakori echikafu zvinobudirira uye nyore.
Muvhuro:
- Kudya kwemangwanani: Chishoma chezviyo zvakakwana ne 200 ml yemukaka wakasviba.
- Pakati-mangwanani: Apuro
- Kudya: Ndiro yakanaka yetisi nemagaka
- Snack: Chiedza jelly
- Kudya kwemanheru: Plate ye broccoli yakabikwa neiyo skimmed yogati
Chipiri:
- Kudya kwemangwanani: Kuiswa uye chidimbu chegorosi rakazara netipuni yejamu jamu
- Pakati-mangwanani: Ranjisi
- Kwekudya kwemasikati: Mbiya yemuto une chitsama chegorosi pasita
- Snack: Yakaghurwa yogati
- Kudya kwemanheru: 75 gramu yehuku ine musanganiswa wakasanganiswa
Chitatu:
- Kudya kwemangwanani: Kufukidzwa kana kofi chete nechingwa chegorosi chakazara uye zvidimbu zviviri zamu turkey
- Pakati-mangwanani: Muchero
- Kwekudya kwemasikati: 95 gramu emombe yakakangwa nemadomasi uye sipinachi saladhi
- Snack: kapu yemastrawberry
- Kudya kwemanheru: Yakasanganiswa saradhi, ine chizi diki uye jelly yakajeka
China:
- Kudya kwemangwanani: Girazi remukaka wakasviba nezviyo zvakakwana
- Pakati-mangwanani: Muchero
- Kwekudya kwemasikati: Chidimbu chenyemba chine chard
- Snack: Muchero kana jelly
- Kudya kwemanheru: muto wemiriwo wakareruka uye yogati yakasviba
Chishanu:
- Kudya kwemangwanani: Girazi remuto wechisikigo kana kofi yoga kana kusanganisa pamwe chete nezviyo
- Pakati-mangwanani: Chibereko
- Kudya: Saladhi ine 125 gramu yehove dzakabikwa kana dzakabikwa.
- Snack: Yakakosha chokoreti bar
- Kudya kwemanheru: saradhi ine sipinashi, nyemba dzinomera uye matomatisi kana karoti. Unogona kuishongedza nejusi shoma nepuniki yemafuta emuorivhi.
Mugovera:
- Kudya kwemangwanani: Girazi regirini tii ine toast mbiri yechingwa chegorosi
- Pakati-mangwanani: Mukombe wemastrawberry
- Kudya: 100 magiramu eturkey ane steamed broccoli
- Snack: Chibereko
- Kudya kwemanheru: Vegetable soup uye yoghurt
Svondo:
- Kudya kwemangwanani: Girazi remukaka wakakora kana kumisirwa uye makuki maviri asina shuga
- Pakati-mangwanani: Apuro
- Kudya: 20 gramu yemupunga wakasviba ne chard kana sipinashi
- Snack: Muchero wemazambiringa
- Kudya kwemanheru: Arugula uye celery saladi ine nyowani cheese.
Rangarira kuti iwe unofanirwa kunwa mvura yakawanda uye kuti infusions inokurudzirwa pese paunoda. Iwe unogona zvakare kutora iyo yakagadzirirwa muto muto kana uchida. Masaladhi pamwe nehove kana nyama zvinogona kurungwa nezvinonhuwira. Kana uchibika iwe unogona kuwedzera kiyipuni yemafuta emuorivhi, ese masikati uye pakudya, ndiko kuti, anokwana maviri mashupuni pazuva. Icho hachisi chikafu chinokurudzirwa chevanhu vane yakanyanya simba simba.
Makori mazana mana? Ndicho chinhu chinonyanya kuseka chandinonzwa uye zvinoita kwandiri sekusaremekedza kuti rudzi urwu rwezvakaipa rwakaburitswa pa internet chikafu ichi marara uye kunyangwe munhu wepakati aigona kurasikirwa nemakirogiramu mashanu muvhiki izvo zvandisina chokwadi nazvo kusara pamusoro pemvura yemuviri wese yaunowana mumazuva mashoma, kunze kweizvozvo unokanganisa metabolism yako kuichinja kuita muchina unononoka uye mukufamba kwenguva hazvigoneke kurasikirwa nehumwe huremu kunze kwekunge iwe uchida kuzviona uri mumapfupa pasina chero mhasuru. zvakanakisa kudzika zvishoma nezvishoma uye nekuregeredza urwu rudzi rwekudya kusiri iko.
Ichokwadi ndechekuti nekuwedzera nema multivitamini kuti uve nechokwadi chekudya kwako kwezuva nezuva kwema micronutrients, chero chikafu chinorambidza chinoshanda munguva pfupi, chero chaunodya (kunyangwe iri 400 calori mafuta burger pazuva). Nekudaro, kunwa kwemichero nemiriwo kunobatsira kwazvo hutano sezvo iine izvo zvinonzi phytonutrients. Kudya uku kunoshanda tichifunga kuti muviri wenyaya une huwandu hwemafuta akaunganidzwa anowanikwa kuvhara dhefori yekarori. Chinhu chakangwara pakuita kuve kuona kuti kudya kweprotein kwakatenderedza 1g x uremu hwemuviri uye kuwedzera pamwe nekuita basa remuviri, kuitira kuti urambe wakaonda. Kune rimwe divi, iyo rebound mhedzisiro hapana chimwe kunze kwekudya zvakare, inodarika macalorie ayo muviri unoda, nekudaro chikafu cheaya maficha chinoteverwa nedzidzo yekudzidziswa chikafu hazvingatungamiri kune zvakashata zvinonzi rebound mhedzisiro.
Zvakanaka! Ini ndakachinja zvimwe zvinhu uye ini ndikatevera pasina kuenda pamusoro pe400 macalorie, ini ndakarasikirwa ne5 kilos mumazuva gumi ekutanga uye 10 mune gumi mamwe mazuva ane kudya kwakafanana !! Ini ndaronga kuitevera kwemamwe mazuva gumi kuti ndipedze mwedzi 🙂
Kana iwe uchida kudzikira uremu shanyira nyanzvi yezvokudya.
Kudya uku hakubatsiri uye kune njodzi kumuviri wako.
Chidzidzo chekudya chakakosha kuti ubudirire chirongwa chako chekudya. Nditeerere! iri izano rangu seremangwana rezvehutano.
Zvinotyisa kuti mhando iyi yemabhuku inowanikwa kuvanhu!
Inofanira kutaurwa!
Hakuna munhu anogona kudya chikafu ichi! Zvese zvinorasika zvichave mvura yemuviri, uye hazvizotora nguva kutora zvakare. Izvi hazvingoshandi chete, asi zvinokanganisa hutano uye hazvibvumirwe nesainzi.
Kushanyira nyanzvi uye pamwe chete dhayagiramu dhayeti yakaenzana yakagadzirirwa iwe uye zvaunoda zvichagara zviri sarudzo yakanakisa.
Zviripachena chero mhando yezvikafu zvakatumirwa pa internet .-
sds.
Cynthia.
Icho chikafu chakaomarara nekuti hachigutse zvizere zvinovaka muviri zvatinofanira kudya zuva nezuva.
MAFUTA ZVESE, SHINGA VAYA VANOGONA KUDZISIRA WEight
Ehe, ivo havana chimwe chinhu chiri nani chekupa, usataure.
Kudya uku kwakangogadzirirwa vanhu vane BMI yakakura kupfuura makumi masere, ndiko kuti, ivo vangangoita zana kusvika zana nemakumi mashanu emakirogiramu kuwandisa.
Ichokwadi ndechekuti ini ndine akakosha dyslipidemia matambudziko uye hapana, kunyangwe iyo mishonga, yakandibatsira kudzora iwo mazinga.
Chete nechikafu chisina gluten kana lactose uye michero mishoma, yakawanda mvura zvakadaro.
Ndinovimba izvi zvinondibatsira kuti ndiwane.
Muenzaniso wakakwana wekudzora huremu hauna kufanana nehutano. Izvi hazvina hutano uye zvine njodzi, rega kunyepa paInternet. Semudzidzi wezvekurapa uye munhu anga ari munyika yekurovedza muviri kwenguva yakareba, kana iwe uchida kudzikira huremu, idya chikafu chakaringana, nemafuta akasarudzika akasarudzika (usakanganwa kuti mafuta anodiwa asi ane hutano haana kuguta ), zvine makabhohaidhiretsi ane hutano uye asina macalorie asina chinhu, mapuroteni (zvakanyanya kunyanya iwe kuda kuwana mhasuru). Gadzira hwaro hwechikafu chako michero, miriwo uye nyemba, hove yebhuruu uye, kunyange nyama tsvuku iine mapuroteni akawanda, nyama chena inogara iine hutano. Ita mvura yako chinwiwa chikuru uye ita kunwa kwezvisingaenzaniswi zveshuga zvinwiwa Zvese izvi zvakasanganiswa necaloric kushomeka uye kurovedza muviri (simba basa + cardio). Hutano hwekuremerwa uremu hunogara huchifambira mberi uye hunogutsa, chikafu ichi chinotsanangurwa pano chingori chiitiko che "boom", chinoita kuti uremerwe uremu nenzira isina hutano mumazuva mashoma uye ipapo zvese zvicharamba zvakafanana. Hazvina kukosha kuisa hutano hwako panjodzi.