Lacto-Ovo-miriwo: Maererano nezvezvokudya, zvikomborero, zviripo uye wongororo

Panguva ino, vanhu vakawanda vanonzwa vachida kuramba mararamiro utano, izvo zvinoreva kuvimbika nenhungamiro kudya zvinovaka muviri uye kurovedza muviri nguva dzose dzakasiyana-siyana zvemitambo. Asi worudzii simba wedzerai ino anogona kunzi akarurama? Kusiyana nevakawanda, Kurambwa zvihwitsi, bhekari zvigadzirwa, uye ruzhinji chakaita zvokugadzirwa zvigadzirwa hazvirevi kuti iwe pakupedzisira akatanga nzira kuti utano uye hurefu. Professional nezvezvokudya yemutemberi kusiya kugadzirwa nyama uye hove Mazinga. Sei? Nyanzvi zano kwakavakirwa chikonzero chakanaka.

Lacto-Ovo-miriwo sezvo chete kwakarurama simba hurongwa

Zvakaoma nharo ndechokuti nyama, shiri nehove zvine zvakakosha kwerunyararo kwevanhu utano zvinhu: mavhitaminzi, mamineral mafuta acids. Kunyange zvakadaro, kushandiswa zvigadzirwa izvi zviri yekudyidzana wakaderedzwa nokuda zvavanokwanisa (uye kazhinji kacho - uye zvechokwadi) kumukuvadza yazvino indasitiri zvinoda kushandiswa kwakapararira ngozi chakaita zvokugadzirwa zvinokuvadza, kusanganisira preservatives Akaongorora zvishoma. Mukuedza kuhwina kuvimbika yevatengi, Russian uye dzimwe Vagadziri zvigadzirwa makazara munuhwi enhancers, madhayi uye kunyange uhwiro nevanhu (ekupedzisira kunonyanya akapfuma Semi-dzapedza zvigadzirwa, anochengetedza, Sausages). Chii kutora kuti mutengi ane musoro pamafudzi ake uye asingadi kubvumirana kuchetura muviri asingabatsiri chakunoreva mishonga yokuvirisa? Tisingatauri chokwadi kuti anopfuura zvikamu zviviri muzvitatu pane yokuvirisa dzakadaro carcinogenic.

Lacto-Ovo-miriwo, zviripo izvo zvinosanganisira zvikuru vanhuwo zvigadzirwa, zvinoita sokuti chete nzira kubva izvi. Sei shandisa mari iri zvachose inedible kemisitiri, kana unogona kutirambidza seti dzinongoitika zvekudya wakafuma zvinokosha zvinhu upenyu zvizere?

chinokosha kudya

Chikuru Chikonzero nezveuchenjeri kusavimba vanhu kutamira lacto-Ovo miriwo - mazita zvinhu apo pane kurambidzwa. Kubvisa haisi kumiririrwa zvikuru yakarurama hurongwa simba wedzerai riri zvakakwana kuongorora Muterere kwaunoenda kuramba nayo. Vabve zvokudya nyama, shiri nehove - ichi hakusi kwechokwadi nokuti mararamiro utano. Professional nezvezvokudya akanyeverwa tinyatsoteerera siyana avanoita zvokudya zvinogona kudyiwa ose zuva. michero ichi, miriwo, mazai, mukaka, uye mukaka zvigadzirwa, bhekari zvigadzirwa, Pasta, zvihwitsi (kusanganisira vose kufarira chokoreti), bota uye Porridge, muesli, nzungu, yaoma zvibereko, howa, chero zvinwiwa. Lacto-Ovo - rwokuyera kudya miriwo, vachibvumira kudya zvinenge zvose, asi zvikuru inokuvadza.

Kurarama pasina nyama

Chinhu chinonyanya kukosha chaunoda kuziva kubva kurambwa nyama uye hove zvigadzirwa (kusanganisira nomukaka), - ndiko kuti pamwe danho muupenyu hutsva uri kutanga refu, asi kuvapo basa kuzoita yose muviri. Kudzivirira kufutisa uye uremu rutapudzo, akaderedza mukana chisingaperi zvirwere, hurefu, kushaya nezvinetso nemudumbu, kudzikira zvinonyatsorehwa mugove (Zvinosvibisa kubva kwezvakatipoteredza) yaunodya kuti utachiona munyama, simbisa mapfupa - izvi zvinongova zvimwe zvakawanda zvakanakira Kuenda imwe lacto -ovo-kudya miriwo. Feedback kubva kune avo vakatogamuchira akatanga nzira imwe refu uye hunofadza, uye maonero nezvezvokudya unyanzvi vari kuderedzwa kune chete mhedziso: Kurambwa nyama uye hove kuchaunza iwe chete kubatsira uye chero zvazvingava akasakuvara. Kana uchitya muviri kushaikwa, edza kuronga pachine zvaunodya. Zvinotevera vaya vasingatendi zvizere lacto-Ovo-miriwo, tsanangudzo Muterere kwevhiki.

Asati pakutanga

Chokutanga, ngationei kujekesa kuti achisiya nyama uye hove zvibereko zvemangwanani wako, kwemasikati uye kwemanheru, iwe haazobvumira kubva mapuroteni kukanganisika. Protein-vapfumi zvirimwa zhinji zvikuru kupfuura steaks, ndokucheka uye Sausages. Dzinongoitika zvokudya zvine anodzivirira phytochemicals. Somuenzaniso, bhinzi vanozivikanwa zvavo rakasiyana kukwanisa tikarega ropa shuga yomuropa kuburikidza mubatanidzwa mapuroteni pamwe faibha. Zvichienzaniswa nyama bhinzi, pizi nenyemba ane zvishoma sarufa amino acids, uye saka - regai kupa leaching calcium kubva mapfupa. Kana zvakasimba vakasarudza kanenge edza lacto-Ovo-miriwo, zviripo nokuda vhiki kuchakubatsira nomugungwa wokusarudza zvinhu uye nzira kuvagadzirira.

Day 1: Kutanga rwendo

• Breakfast: 2 akabika mazai kana omelet, tositi pamusoro wholemeal chingwa ane spoon pamusoro ruomba.
• Lunch: huru bwendefa miriwo Salad, yogati nezvibereko yakachena.
• Dinner: miriwo nyemba ne cashew nzungu, twakadai kana domatisi muto.
• Snacks: mbishi nzungu, zvinganaka omuarumondi kana mupengo mundiro.

Inwa pachena carbonated mvura.

Day 2: More muriwo

• Breakfast: Porridge multizlakovyh bota, girazi mukaka (zvimwe Sou), tositi pamusoro wholemeal nechingwa marmalade kana Jam. Jam zvinogona kutsiviwa chimedu yekotapeya kana vaunofarira nzungu ruomba.
• Lunch: hummus (chicks pizi puree), wholegrain lozenge-gomba, Cherry madomasi, makerotsi, mabhanana.
• Dinner: chizi pai pamwe konifurawa, Salad hanyanisi, michero yakanaka.
• Tudyo: mapuroteni kuzununguka, twakadai setumakarotsi uye celery, hummus nokuti kuombekwa muriwo.

Kana usiri kungoedza kuenda lacto-Ovo-miriwo uye vanoda kuti zvaunodya sezvo utano sezvinobvira, vanosarudza ruomba margarine uye zvakaoma chizi - nyoro. Achigadzirira mapuroteni coctail uchida mapuroteni upfu uye muchero itsva upi, pamwe dzichangobva kusvinwa muto.

Day 3: nechipiriso uye mukaka

• Breakfast: oatmeal pastries uye sinamoni, mukaka (anogona kuisa womuarumondi, mupunga kana Sou).
• Lunch: Vegetable sangweji (mayonnaise, wakatemerwa madomasi, tsvuku hanyanisi, vagovane kweBrussels inomera pakati zvidimbu zviviri wholemeal nechingwa Marinated fennel), tsama ramazambiringa.
• Dinner: tacos - hot chimupotohayi makazara Sou nyama, chizi, hanyanisi, nenyimo, pamwe Spicy mumuto.
• Snacks: yogati pamwe sliced mabhanana uye kwekushinywa nekinamoni.

Kusarudza yogati pachitoro, iva nechokwadi kuti murwiyo hapana chakaita zvokugadzirwa yokuvirisa, shuga uye muchero gadziriro. Zviri nani kuti wedzera muchero yakachena, pane pangozi utano hwavo pachavo.

Day 4: The mwero mapuroteni

• Breakfast: nechipo pamwe blueberries, kushumira pamwaka zvibereko.
• Lunch: muriwo Salad, tempeh (keke yakaviriswa soyabhinzi), apple.
• Dinner: Spaghetti vane meatballs pamusoro Sou nyama, makemikari mumuto (akadai musha domatisi namatidza) uye grated parmesan, akabika apple.
• Snacks: hafu zviyo wose Bagel pamwe walnuts namatidza.

Lacto-Ovo-kudya miriwo kunosanganisira kutaura mapuroteni zvigadzirwa kuti vadzivise mapuroteni kukanganisika. Pose pazvaibvira kudya Sou nyama, mashava mupunga, Buckwheat, Quinoa, bhinzi, pizi, nzungu.

Day 5: richinaka

• Breakfast: muffinit vane zvidimbu michero yakaomeswa, imwe puroteni guda.
• Lunch: zvakabikwa bhinzi, matsva makarotsi, celery, muchero Salad.
• Dinner pace uye miriwo nyemba ne Brown mupunga, domatisi muto.
• Snacks: chikamu zviyo yose bota nomukaka, yogati nezvibereko yakachena.

Kana kusarudza yakanaka nzira flakes ndiyo oatmeal. Gorosi flakes , kudya zvinosimudzirawo kugaya wakanaka uye afare.

Day 6: vakakurumidza

• Breakfast: zviyo wose bota nomukaka, duku muffinssi.
• Lunch: muriwo rwakapetwa, oatmeal Cookies pamwe akaomeswa, cantaloupe.
• Dinner: miriwo burger, akabika mbatatisi, girini saradhi mashizha.
• Snacks: mysliä.

Vamwe nezvirongo nani yokugadzirira pane kutenga ari Supermarket - kunyanya kana mararamiro ako itsva yave lacto-Ovo-miriwo. Recipes anogona kuwanika kuMudzidzisi cookbooks, uye nyore kwavari, ratinoparidza munyaya ino.

Day 7: kupemberera kusiyana

• Breakfast: scrambled mazai ne 2 bhero pepper, gariki, howa, madomasi nechizi, tositi pamusoro wholemeal chingwa nomukaka wakafa, michero muto.
• Lunch: chenjera muto lentil, wholemeal chingwa, muchero Salad (semuenzaniso, mango uye Strawberry).
• Dinner: miriwo lasagna, lettuce.
• Snacks: musanganiswa nzungu uye michero yakaomeswa.

Sezvaunogona kuona, Dhiyabhorosi haasi chaityisa zvokuti iye kupendwa. zvikuru nokukurumidza Lacto-Ovo-miriwo kurichinja kuva nzira youpenyu, kana ukarega rako pachako zvaunotenda uye professionalism inozvikudza nezvezvokudya kuikunda pakushambadzira templates uye mumwe-mativi pfungwa.