Parizvino, tambo idzi chikafu chakakosha kuita kudya kwakanaka uye hutano uye kunaka kwekubatsira.
Ivo vane basa rekutanga rekubatsira kubvisa marara, pivo vane yakaderera macalorie zvemukati uye vanogadzira kunzwa kwekuguta nekuda kwekukwirwa nemvura yakakwira kunovaonesa.
Kana iwe uchifarira kudya tambo, iwe unofanirwa kuziva kuti kune mhando mbiri uye kuti iwe unogona kuzviwana mune zvakawanda zvekudya senge oat bran, yakakoswa oats uye nyemba (yakasungunuka faibha) kana gorosi bran, zviyo, zviyo zvezviyo zvingwa, makomba, michero kana miriwo (insoluble fibers). Iwe unofanirwa zvakare kuziva kuti nekuda kwehunhu hwavo uchafanirwa kuvatsenga kwenguva refu uye kuvaburitsa zvishoma nezvishoma.
High faibha chikafu:
Lunes
Kutsanya: muto wema 2 maranjisi.
Kudya kwemangwanani: infusion (kofi kana tii) uye 1 mbiriso yechingwa che rye. Iwe unogona kuperekedza mbiriso ne 1 tbsp. Yechikafu chena chizi.
Kwekudya kwemasikati: muto wemuriwo, pudding yemuriwo uye 1 yogati ne 1 tbsp. yemiti yematavi.
Snack: infusion (kofi kana tii) uye 1 yakazara zviyo zvezviyo bhaa.
Kudya kwemanheru: muto ne 1 tbsp. ye bran, 1 steak, mazai akachekwa ne zucchini, kabichi uye chard, uye michero saladhi
Martes
Kutsanya: muto we 1 grapefruit.
Kudya kwemangwanani: infusion (kofi kana tii) uye 1 yakazara gorosi mbiriso. Iwe unogona kuperekedza mbiriso ne 1 tbsp. yekudya jamu.
Kwekudya kwemasikati: sosi yemuriwo yakasanganiswa, 1 chikamu chenyama, mukaka puree, uye michero miviri yesarudzo yako.
Snack: tii ine skim mukaka uye ne 2 mupunga makeke. Iwe unogona kuperekedza makuki nejamu yekudya.
Kudya kwemanheru: muto ne 1 tbsp. yeoat bran, ¼ yehuku yakakangwa, tomato saladhi uye compote ye3 prunes isina shuga. Kana iwe usingade iyo compote, iwe unogona kutsiva iyo nezvibereko saradhi.
Chitatu
Kutsanya: muto wema 2 maranjisi.
Kudya kwemangwanani: infusion (kofi kana tii) ine skim mukaka uye 2 bran makuki.
Kwekudya kwemasikati: madomasi muto wakasanganiswa ne1 tbsp. ye bran, yemuriwo pudding uye 1 grapefruit.
Snack: 1 yakaderera-mafuta yogati ine 30 g yemabichi matanda.
Kudya kwemanheru: manhanga muto, 1 steak, girini yemashizha saladhi uye 1 dhayeti gelatin nemichero.
China
Kutsanya: muto we 1 grapefruit.
Kudya kwemangwanani: tii ine mukaka wakasviba uye 1 mbiriso yegorosi. Iwe unogona kuperekedza mbiriso ne 1 tbsp. yekudya chena chizi.
Kwekudya kwemasikati: yakasanganiswa saroti muto, 1/2 mukombe wemupunga wakasviba, 1 yakabikwa hake filet uye 1 red apple.
Snack: 1 cappuccino uye 1 yakazara zviyo zvezviyo bhaa.
Kudya kwemanheru: muto ne 1 tbsp. Ye mbiriso yewaibika, 1 huku huku, grated karoti saradhi uye 1 yakaderera-mafuta yogati ine 1 tbsp. bran.
Chishanu
Kutsanya: muto wema 2 maranjisi.
Kudya kwemangwanani: shamwari yakabikwa nemukaka uye 2 makeke emupunga.
Kwekudya kwemasikati: muto wemuriwo, 1/2 manhanga akaiswa miriwo yakachekwa, zvidimbu zviviri zve ham nemichero saladhi
Snack: 1 skim yogati ne 1 tbsp. ye bran uye 1 green apple.
Kudya kwemanheru: muto ne 1 tbsp. ye bran, 1 steak, celery, cucumber uye bell pepper saladi uye 1 orenji.
Mugovera
Kutsanya: muto we 2 tangerines.
Kudya kwemangwanani: infusion (kofi kana tii) uye 1 bran mbiriso. Iwe unogona kuperekedza mbiriso ne 1 tbsp. yekudya jamu.
Kwekudya kwemasikati: sopho yemapea, 1 mukombe wemupunga wakasviba, zvidimbu zviviri zveham uye mahafu maviri emapichisi mune sirasi yekudya.
Snack: 1 girazi remukaka wakakora uine 3 tbsp. naMussels.
Kudya kwemanheru: muto ne 1 tbsp. ye bran, 1 yakabikwa hake filet, yemuriwo pudding uye 1 muchero skim yogati.
Domingo:
Yemahara, asi edza kudya imwe fiber kuitira kuti usakanganisa muviri wako.
Paunenge uchiita iwe uchafanirwa kunwa huwandu hwakawanda hwemvura uye haugone kushandisa laxatives nekuti inogona kuchinja kujairika mashandiro emukati mako.