Hongu ichokwadi kuti kusvika kumaawa ekupedzisira ezuva, dumbu redu rakavhurika zvakanyanya uye tinogona kusvetuka tichinetseka mufiriji yedu. Nenzira iyi isu tinoedza kuzadza dumbu redu zvinomanikidza uye zvakanyanya kana ranga riri zuva rizere nekushushikana. Naizvozvo, iwe unofanirwa kudzora izvi Kudya nenzira ine hutano uye kwete zvakanyanya caloric.
Zvakaoma kuchengeta iyi nzira yekumanikidza kana tiri pakudyawo. Muchiitiko ichi, in Hombres con Estilo, tichabatanidza kudya kwemanheru kuonda uye kuzviita nenzira yakajeka uye ine hutano, uye tinoziva kuti mukufamba kwenguva zvakakosha kuti uchengetedze chirongwa chezuva nezuva, nekuti nekufamba kwenguva muviri wako unozvikoshesa. Idya kudya kwamangwanani samambo, idya semuchinda uye kudya kwemanheru semupemhi, ndiyo nzira yakanakisa yekuita mantain huremu hwakajairwa.
Matipi ekuchengetedza huremu hwakakodzera
Izvo zvakakosha kuti uchengete pfungwa yekuti kurasikirwa nehuremu hazvireve kusvetuka chero kudya kana kuti pakudya kwese unofanira kudya miriwo chete. Unogona kuve nechikafu chakazara nekudya chinenge chinhu chiri choseIwe unongo fanirwa kudzidza kuti yako iripi zano rakanaka, nderudzii rwechikafu chinoita kuti unzwe kureruka uye pamusoro pezvose, zvakakosha kwazvo ita kurovedza muviri zuva nezuva.
Iva nechirango uye maitiro ezuva nezuva ichave yakanakisa yemhedzisiro. Izvo zvakakosha kuti usasvetuke chero eayo matanho, nekuti izvi zvinodzosera izvo muviri wako unononoka zvakare uye zvinoda iwe kuti utange maitiro ekudzikisa uremu zvakare.
Iwe unofanirwa kudya kashanu kudya pazuva (chisvusvuro, masikati, masikati, tudyo uye kudya kwemanheru), takamirira mukati maawa maviri anopindirana imwe neimwe, saka nguva dzese dzaunodya. muviri wako unokupa iwe nguva yekupisa izvo zvaunodya nemazvo. Nenzira iyi dumbu rinonzwa akaguta uye asina kana kunzwa kwekushayikwa.
Yakakosha data yekuchengeta mundangariro
Kudya kwemanheru kunofanirwa kupa 20-30% yezuva nezuva simba rekudyaNedatha iyi tinogona kuratidza kuti mune 1.500 Kcal chikafu tinogona kusanganisira 300 kusvika 400 Kcal chisvusvuro, asi kuvarume pane 2000 Kcal chikafu, isu ticharatidza 400 kusvika 500 Kcal chisvusvuro.
Iwe unofanirwa kutora iyo zvakabikwa, zvakabikwa, papillote kana chikafu chakakangwa uye shandisa zvirinani punipuni yemafuta kana chero chinhu.
Kabohydrate kudya kunobvumidzwa, asi muchiyero chayo chakaringana. Kune zvidzidzo zvesainzi zvinotsigira dzidziso yekuti kushandiswa kwayo kunopa iyo simba rinodiwa kumabasa edu emuviri, asi hongu, sezvo angave makabhohaidhiretsi kubva muhupfu hwese uye kwete kubva paupfu hwakanatswa.
Unogona here kuwana dhizeti? Hongu unokwanisa. Chidimbu chemuchero kana yogati yakasvetwa inokurudzirwa, kunyangwe kune vamwe nyanzvi mune zvekurema uremu chikafu, kutora imwe yemukaka mukaka husiku haisi zano rakanaka.
Kurera uremu madhiri
Isu tinokurudzira kudya kwemanheru kuti iwe ugone kugadzira kweinopfuura vhiki.
Kudya kwemanheru 1:
- Saladi yetete nyoro yetesi, ine arugula uye madomasi.
- Yakabikwa hake.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 2:
- Julienne muto nemaoodles.
- Gungwa mabass ane papillote miriwo (hanyanisi, asparagasi, karoti).
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 3:
- Vegetable puree (karoti, zucchini uye bhinzi yegirini).
- Yakakangwa huku zamu + 2 mabhisikiti.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 4:
- Tomato saladhi.
- Omelette.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 5:
- White asparagus yakapfeka vinaigrette.
- Monkfish yakabikwa nembatatisi uye hanyanisi.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 6:
- Arugula saladi uye yakazara gorosi pasita spirals ine tuna uye cherry matomatisi.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 7:
- Mbatatisi saladhi, mapundu ane grated karoti uye bhinzi inomera.
- Yakabikwa turkey fillet.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 8:
- Miriwo yakakangwa: aubergine, mhiripiri, hanyanisi uye asparagus yemusango.
- Baked hake papillote nemiti inonhuhwirira, asparagus yemusango uye 1 mbatatisi diki.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Kudya kwemanheru 9:
- Kabichi ine nzizi dzakabikwa.
- Mazai akakwizwa ane howa uye machena ane 1 zai.
- 2 zvidimbu zvechingwa chegorosi chakazara.
- Dessert: Yoghurm yogati kana 1 chimedu chemuchero.
Izvi ndizvo zvimwe zvezvakataurwa kuitira kuti iwe ugone kuzviisa mumanheru ako kuti uderedze huremu. Icho chiratidzo chinoratidza, imwe neimwe inogona chinja chero chinongedzo neicho chakafanana kune chaunoda. Zviripachena havazi vese vanofarira hove, asi iwe unogona kutsiva imwe chena nyama. Zvakakosha, zvirinani, gara uchisanganisa miriwo ine protein. Kana iwe ukatevera kudzidziswa kwakasimba uye iyi sarudzo haina kukwana, unogona kuona mune imwe yezvinyorwa zvedu "Chii chekudya mushure mekudzidzira", kana kana iwe uchida chikafu chine hutano pasina chikafu, tinokukurudzira "Ungadya sei chikafu cheMediterranean".