Diet yogati: features, mitemo uye zvabuda

Nokusvika remvura mukadzi ose yakazoona yanyura mumadhaka nechido kutarira chete akakwana. Uye kuti takagadzirira zvose: gyms, basketball, zvimbuzi zvitsva, uye, chokwadi, zvokudya. Ungaita sei kupfeka yakanaka chitubu rokwe kana kubva pasi pake mazviri zvose chando kuona? Uye pamwechete veMubatanidzwa mumwe muchirimo mukadzi ose nezvishamiso pamusoro pemhando ano enyika uremu kunogona kuzadzisa kunoguma nokukurumidza.

Muchiitiko chino, zviri chinodiwa kuti kurema rutapudzo aiva kuti utano, uyewo haana kutsamwisa mangwanani yakatarwa wake vodzokera hwandaiva kudya. Zvishamiso hazvisati zvamboitika, asi pane chiedza panguva chigadzirwa chiri zvinovaka uye nyore. Kuti anokwanisa nokukurumidza kugutsa nzara, saturate muviri pamwe anodiwa zvinovaka muviri uye kuronda okunze, asi panguva imwe chete zvinobatsira uremu. You wafungidzira? Chokwadi, nhasi, pfungwa dzako zvichakurukurwa pamusoro kudya yogati.

tsananguro

Zvose hurongwa vanouya zvishoma zvokudya chigadzirwa rimwe chete, ichi ndicho chinonyanya munyoro kune muviri. Diet yogati rakanakira vanhu vachitambura nezvirwere zviri nemudumbu. Uyezve, pane dzimwe nguva, vanachiremba pachavo kupa munhu atsanya mazuva nokushandiswa nomukaka zvigadzirwa, kunyanya nguva rikwanise gastritis, cholecystitis kana kwomudumbu urikanwi. Izvi zvinoreva kuti kukuvara kubva ichi hakuzoitiki yomene.

Diet yogati chaizvoizvo rinoreva zvikuru akapfava. Harina zera kurambidzwa uye anongoda kwakakanganisa mumuviri. Its nyore kutevera, uye somugumisiro wevhiki iwe vanorasikirwa kusvika 3-4 makirogiramu.

Kushandiswa achisimbisa drink

Takanzwa zvose kuti puroteni ndiye Dzinovaka womunhu, kunyanya tsandanyama. Vanhu Most, anosarudza uremu, izvozvo anobvisa manyuko mapuroteni: nyama, mukaka, chizi. Somugumisiro, muviri unotanga uchapedza kwetsandanyama, muviri DZEMUNHU DZINODZORA uye chinomisa uremu rikurumidze.

Diet yogati isina chikanganiso ichi. Total 100 magiramu inoshamisa zvinobata achikutsiura anenge 19 magiramu mapuroteni. Panguva mafuta dzinongoitika chigadzirwa yakaderera chaizvo. Subject nemitemo hausi kushaya mapuroteni. Asi kwete ndizvozvo zvose. Yakaviriswa zvekudya akapfuma mavhitaminzi uye zvicherwa, amino acids. Kazhinji kusava izvi zvinhu kunotungamirira lethargy uye zvakawanda zvive panguva zvokudya. Natural yoghurt kunowedzera kutapata uye kunonatsiridza kugaya uye muviri. Kureva, unogona uremu kwete chete asiwo kuvandudza utano hwako.

Yogati anogona kuva zvokudya chinodururwa ose zuva, kunyange akanga asiri akavarambidza zvataidya asi chete navo. Nemhaka anobatsira utachiona kubva mumuviri nokukurumidza yabudiswa zvinokachidza namatongo. Izvi anobvisa mukana dysbiosis, kunobvisa kufundumwara uye bloating, kupatirwa varapwe. muviri wako uchava kuonga.

Zvaunofanira Kuziva

Pasinei kubatsira nomukaka zvigadzirwa, zvakakosha kunzwisisa kuti chero kudya anofanira akabvumirana chiremba, zvimwe anogona kukuvadza muviri wako. Chinhu chokutanga kuziva nguva. Hazvina varumbidzwa kuita monkey-Kudya kwenguva yakarebesa, yakanakisisa nguva - 3-10 mazuva. Unogona kuramba zvishomanana yairambidzwa ndiko kutsiva low-mafuta yogati chisvusvuro. Zvisinei, chero bedzi tiine nezvazvo zvokudya zvayo sendarama chimiro. Kwenguva yakati nguva, unogona kurasikirwa kusvika makirogiramu mashanu. Hwaro zvokudya vachava pasi-mafuta yogati. Panguva iyoyowo unhu chinonwiwa inofanira kupiwa kunonyanyisa kutarisirwa.

Zvachose kunze zvokudya munyu neshuga, mayonnaise uye chingwa. Panyaya iyi, rokupedzisira kudya inofanira kuva paya pane 18:30. Zvisinei, kana wasvika kumba, unogona kutungamirirwa nenzira yakasiyana. Sezvo kudya ndisati ndarara zvinofanira kuva maawa anenge 3. Zvichienderana kusarudza vakasarudzwa nokuda anovava-mukaka kubva pachii akabvumira kuwedzera bran, michero nemiriwo (kunze mabhanana uye mazambiringa), mazai hunovira uye nyama. Musafunganya, zvigadzirwa izvi hazvisi chete anobatsira chaizvo asiwo wakachengeteka nokuda chiuno chomusikana wako kana akashandiswa nemazvo.

Kusarudza yakanakisisa chigadzirwa

Diet kunwa yoghurt nechinangwa kwete chete kubvisa muviri yokufutisa, asi kuvandudza nayo. Naizvozvo, pakarepo kukanganwa pamusoro inopenya zvirongo zviri muzvitoro. Vazere preservatives, zvinozipa yokuvirisa, thickeners uye flavorings. Hapana vapenyu haasisiri musanganiswa yakadaro. The yakanakisisa nzira - ndiko kubika pamba yogati. Hapana rakaoma chete vanoda kutenga yepamusoro mukaka, ichivira uye vanopedza nguva kubika kwacho.

Kana izvi zvakaoma kwamuri, vachinyatsoongorora verenga mashoko ari kavha. Caloric yogati haafaniri kupfuudza 66 kcal pa 100 g chigadzirwa, uye mafuta zviri 1.5%. Panyaya iyi, kuti pasherefu upenyu zvinogona vaifanira 3 mazuva. Ideal - ndizvo zvokudya mhenyu se "Narine". Ivo nguva dzose kutengesa yakachena, shuga uye flavorings.

kuchirapa zvokudya

It rinowanzoshandiswa yogati. "Diet 5" - ndiro danho rokutanga kuti kuporesa kwakadaro zvirwere zvinotyisa zvakadai cholecystitis, pfungwa nomuviri zvemwana asati, gastritis. Mugore chenjera chokutambudzika munyoro kudya ane predominance pamusoro yakavira romukaka chigadzirwa saka chokubvisa marwadzo uye kunyanya mutoro pamusoro zvomudumbu zvomukati. In chisingaperi siyana yogati Zvinokurudzirwa kuti anwe kugara uye panguva nokuregererwa, kuitira kudzivisa kudzikira. Hwaro zvokudya zviri mapuroteni uye makabhohaidhiretsi, asi vakawanda mafuta panobviswa. Izvi zvinoshanda zvigadzirwa zvose kuti kuonekwa yagadzirwa pa-desktop pako. The mafuta kugutsikana yogurts, dzinodyiwa, haafaniri kupfuudza 2%.

Inotorwa Kudya nokuti 3 days

Nokuti mutsva ichava yakanaka kuita. Uchakwanisa kuedza ruoko rwavo, kuchenesa muviri uye haakonzeri iye chinhu chakaipa. Saka, isu tinotanga rwendo rwemazuva matatu.

Nerimwe zuva tinoda 500 magiramu pamusoro yogati, 400 magiramu michero uye girini tii pasina shuga. Products vanoparadzaniswa nenzira zvakazoonekwa 5-6 zvokudya. Panguva hwatsvuka zvaunofanira kunwa mvura. Pazuva Hazvifaniri asingasviki 1.5 litres. Izvi zvichaita rikurumidze mafuta unopfuta kwacho uye kubvisa tsvina. Izvi nyore kudya yogati. Reviews vanoti chinogona kuva chakanakisisa pokutangira kuti humwe uremu nekuti muviri kwazvo akanatswa muchetura uye mimhanzi yaunonyanya kune muviri.

refu rudzi

Kana uchida kuwana zvaioneka zvabuda, Zvinokurudzirwa kutarira zvinotevera chati. The zvinodyiwa manyoro, saka muviri haangazozikamwi kunyimwa chezvinhu zvinokosha zvinhu. Kuwedzera yogati uye michero vanobvumirwa kudya muriwo uye hove, michero uye mazai, nyama uye bran chingwa. Govera pazuva rinowanikwa sezvinotevera: 100 g mapuroteni, 400 d uye 500 g muchero yoghurt. Chinhu chikuru - .. Patience, saka munhu uremu kwacho kunoda nguva.

Products inogona kupatsanurwa nehasha sezvinotevera. Mangwanani unogona kunwa tea yogati duku chimedu chechingwa. Pashure paizvozvo, uchawana tudyo zvibereko. Lunch - kwazvo kudya mhando, yakabikwa saka nyama, chiedza Salad uye chingwa. At kwemasikati miriwo uye yogati. Uye nokuda kwevaakanga chete girazi yakashapa mukaka chinodururwa. Kuraramisa kudya kwakadaro hakusi kuoma. Mumwedzi wokutanga zuva vakarasikirwa anenge 700 magiramu kurema. Uye kunzwa nzara hazvisi kunetsa. Mukupesana, wongororo vanoti kuti mangwana uchanzwa kuti nenyama uye vivacity.

Cottage chizi uye yogati mazuva

Ndiani asingadi mubatanidzwa ichi, nounyoro uye zvinonaka chaizvo? Asi chimwe chinhu - kudya pialki Curd dhizeti ose mazuva mashoma, uye ndeimwewo - yakakwana kudya: chizi, yogati uye ... zvose. Zvakaoma amutsigire, asi shanduro iyi simba chombo pakurwisa yokufutisa. It rakagadzirirwa 6 mazuva, asi inogona nyore mudzoke kunyika ine-zuva matatu. Saka, unofanira kuva zuva 600 g yepamusoro yogati. Gurai muvira 5 zvikamu. Uyezve, mumwe mugove vanofanira kudya mumwe spoon pakati Curd. Somugumisiro, unogona kurasikirwa kusvika 1 kg pazuva, izvo unogona kugara.

Ndinoda kutaura kamwe zvakare chii chinogona yogati mune zvokudya. Shops, zvokuseredzera muchero regai kukunakira. Tsvaga chinobatsira zvechokwadi chigadzirwa isina shuga uye starch - iri dambudziko chairo. Muchiitiko chino, yakaderera-mafuta yogati - hazvina kupfuura wokuzvinyengera. Rine yakawanda starch, iro nokukurumidza woga pachitunha. Somugumisiro, mumaminitsi 30 uchanzwa nzara.

Dukan kudya

Hazvina nevakawanda nhasi kuderedza uremu gadziriro, iyo inobva puroteni zvokudya. The yose kutenderera rakakamurwa maitikiro mana. Chokutanga izvi kunonzi "Kurwisa". Ndiye kuoma, asi zvakakodzera kuti chinja muviri kuderedza uremu. Zvaive munguva iyi mazuva 10, nheyo zvaunodya achava mapuroteni zvokudya.

Menu - iri dzakaonda nyama, shiri pasina ganda, hove uye zvomugungwa, mazai, pasi mafuta dheri zvigadzirwa. Zvakadini okupedzisira anoti Dukan Diet? Yogati kana yogati kunobatsira chaizvo mukwanisi zvokudya, kusimudzira nokukurumidza uremu, bvisa kunzwa nzara uye saturate muviri pamwe zvinokosha mavhitaminzi uye zvicherwa. The chikuru ndechokuti kushandisa zvigadzirwa vakanga isina girisi. Kwamazuva 10 unogona kurasikirwa 5 kusvika 10 makirogiramu, inova simba chinotiita kupfuurira zvokudya. Three unozotevera uremu kutenderera zvakare haana runosanganisirawo kusashandisa kubvuma nomukaka zvigadzirwa, uye ichi ndicho rinokosha, zvinonaka uye zvinovaka muviri.

Kutsanya yogati mazuva

Kunzwa kuvandudzika zvinonyatsorehwa ezvinhu muviri, uyewo zvakanaka muna ura, rinobatsirawo chaizvo kamwe pavhiki kupedza vachingoshandisa dzinongoitika yoghurt. Unofanira kuwana sero kana kuti unhu chigadzirwa. Masikati, akabvumira kuti kunwa anenge 1.5 litres chinonwiwa. Mukwanisi anogona kushumira michero kana michero. Masikati ucharasikirwa anopfuura 1 kg, asi kunzwa nenyama haazoregi kwenguva refu. Kunyange zvinonyadzisa kudya zvirwere (richishandiswa sugary uye mafuta zvokudya) kugara vachichengeta mitemo nyore kudaro kuchaita rutsigiro muchimiro kugaya uye kudzivisa nezvinetso zvoutano zvakakomba. Chinhu chikuru - ndiko kushandisa chete yepamusoro yogati pasina yokuvirisa kana preservatives. Saka zvakanaka kuti vatenge yogati uye kutanga kubika munhu kudya kwamangwanani utano kuti mhuri yako chete.