Sanganisa post uye kudzidziswa kwakanyanya - yakachengeteka kune hutano here? Iyo landline menyu inoreva kunze kwekudya kwezvakagadzirwa zvemhuka, zvinosungirwa nemaitiro enguva dzose. Kupesana nemhedzisiro yeProtein Deftiit, pane njodzi yekukudziridza tsandanyama catabolism - nyika iyo tsandanyama yemhasuru inotanga kudonha. Asi izvi hazvisi izvo chaizvo izvo zvatinotarisira, zvichiuya mugwara rekusimba. Maitiro ekugadzirisa menyu uye maitiro ekutsiva chikafu chisipo kuti muviri urambe uchiwana zvinhu zvinobatsira?
Bvisa protein kushomeka mukushandiswa kwezvigadzirwa zvepamusoro-protein. Nyanzvi dzandinopa zano kutevedzera nheyo huru yekudya - kusiana. Usagumiswe kune peas kana buckwheat. Edza dzakasiyana-siyana dzine mapopoma, nzungu, sipinach, sipinach, asparagus, howa, mafirimu, sollbean zvigadzirwa uye zvimwe zvigadzirwa zvepuroteri zvezvakabva. Saka iwe uchagamuchira iyo yese seti yezvakavanzika zvinodikanwa. Kuti udzivise kushomeka kweisina kusimbiswa mafuta acids, inodikanwa kushandisa akasiyana-siyana maoiri yemiriwo; Iko kusimbiswa panguva imwe chete kunofanirwa kuitwa pakuwana Omega-3 mafuta acids kubva pazvinhu zvigadzirwa. Zvigadzirwa zvakadaro zvinosanganisira Lenen porridge, mafuta asina kujairika, rwiyo uye mafuta ehemp.
Pakati pezvigadzirwa zvepamusoro-prote zvechinyakare zvevanobva, ndaigona kusiya soYBean, pamwe nezvigadzirwa kubva soybeans (Tofu), asi zvakakodzera mupfungwa kuti Solleestrogens, saka varume havafanire kurishandisa zuva nezuva. Zvakare, zvigadzirwa zvepuroter-mapuroteni zvechinyakare zvinogona kuve zvinoreverwa bhinzi, nzungu, mash, mash, mashiripiti, mafirimu, howa.
Menyu kubva kuIryshkina
Dzvanya Service Photo
Muenzaniso weiyo inobatsira lean menyu zuva
- Yakanakisa kudya kwemangwanani sarudzo - cinema cereal. Ichi chigadzirwa chinosiyaniswa neakasiyana-siyana eamino acids. Iwe unogona kuwedzera zvidimbu zveApple kana peari uye nzungu mu porridge, yakayerwa mumvura.
- Semangwanani yechipiri, iwe unogona kugadzira sangweji kubva kuTofu, avocado uye madhiri madhiri. Zvakanaka kushandisa chingwa chose, rye kana chingwa chakaringana chakakodzera, asi chingwa chemufu chena wakanatswa hachikurudzirwe. Kana iwe uchida kwechipiri chekuseni, panzvimbo pejecha, unogona kudya chikamu chemichero.
- Kwekudya kwemasikati, panogona kunge paine soup yemiriwo pamwe nekuwedzera kwembeu, semuenzaniso, miniestrone ine girini girini. Bhinzi isati yasvika gadziriro iri nani yakanyudzwa mumvura kuti ubvise ma pytinic makomputa - zvinhu izvo zvine simba kugaya. Kune avo vanosarudza kudzidziswa simba, pea kana protein yakanyanya kukodzera. Pane yechipiri - chero zviyo zviyo zviyo nemiriwo.
- HALFOON: Pumpkin salad ne tofu uye misidhari nzungu, ne pumpkin mafuta emunyu.
- Kudya kwemanheru kuri nani kubheka miriwo (semuenzaniso, baked zucchini, zucchini, eggplants, zvinonakidza pepper uye matomatisi), unogona kuwedzera chikamu cheUmmus.
- Kana iwe usingakwanise kuita pasina dessert, ipa zvido zvemakenduru yemamiriro ekunze kubva pamichero yakaomeswa uye nzungu.