Chakudya cha "3" chikugwiritsidwa ntchito ndi dokotala Pevzner, yemwe adayambitsa zakudya kwa anthu omwe ali ndi matenda osiyanasiyana. Gome lachitatu lakonzedwa makamaka kwa iwo omwe akudwala matenda a m'magazi, kudzimbidwa ndipo akulimbikitsidwa kuti awonongeke pang'ono kapena kunja kwake.
Mbali za zakudya "tebulo nambala 3"
Cholinga chachikulu cha zakudya zoterozo ndi kubwezeretsa ntchito zachibadwa za m'matumbo ndi zamagetsi m'dera lino. Kuti tichite izi, chakudya chimaphatikizapo zinthu zonse zomwe zimapangitsa kuti thupi liyeretsedwe komanso kulimbikitsa kuyeretsa matumbo - makamaka ndiwo zamasamba, zipatso , mkate, tirigu, ndi mkaka wowawa. Mbali yachiwiri yofunika kwambiri ya zakudya ndi kuchotsa zakudya zomwe zimayambitsa njira ya nayonso mphamvu komanso kuwonongeka m'matumbo.
Zonsezi zikuyenera kukhala mu zakudya zokwana 100 g ya mapuloteni, 90 g wa mafuta ndi 400 g wa chakudya, zomwe zimapereka caloric mtengo wa osachepera 3000 kcal. Kwa tsiku ndi bwino kudya kuposa 15 g mchere ndikumwa pafupifupi 1.5 malita a madzi. Tengani zakudya 4-6 patsiku m'magawo ang'onoang'ono, ndipo m'mawa amayamba ndi madzi a uchi, ndipo madzulo amatha ndi yogurt.
Menyu zakudya "3 tebulo"
Zakudya nthawi zonse zimaperekedwa ndi mbale zowumitsa, mosavuta kudya. Ngati tiganizira zakudya zomwe timadya, zidzakhala ngati izi:
- Chakudya cham'mawa: masamba a saladi ndi batala, mazira otsekemera kapena tirigu, tiyi.
- Chakudya cham'mawa chachiwiri: apulo kapena peyala.
- Chakudya: Msuzi wa zamasamba ndi kirimu wowawasa, yophika ng'ombe ndi stewed beets, compote.
- Kudya: masamba kabichi ma rolls, curd casserole, tiyi.
- Musanagone: kefir.
Ndikoyenera kudziwa kuti chakudya "nambala 3" kwa ana ndi akulu. Ndikofunika kuwonjezera chakudya chokwanira pa chakudya ndikuchotsa chovulaza.
Chakudya cha Pevzner "tebulo nambala 3"
Kuti mitu ikhale yosiyana ndi yokondweretsa, Pevsner anapereka mndandanda waukulu wa zakudya ndi zakudya zomwe zimaloledwa kudya koteroko:
- Osapitirira 2 mazira pa tsiku - otentha-owiritsa kapena mawonekedwe a nthunzi yotentha;
- chumbu, tirigu, yachka pamadzi ndi kuwonjezera mkaka;
- Zonse zimadya kupatula mbatata, radishes, radishes, turnips, anyezi ndi bowa;
- Msuzi ndi ofooka msuzi wa masamba kapena ngale ya barele;
- Dzulo, tirigu wa tirigu wochokera ku ufa wathanzi, amavomerezedwa kuti azikhala ndi zakudya zowonjezera.
- cookie yosafunika kapena bisake youma;
- nyama zamtundu wambiri, nsomba ndi nkhuku - nkhuku, Turkey, ng'ombe, pollock, ndi zina. (yophika kapena yophika);
- Mafuta onse owawasa amamwa, kanyumba katsopano tchizi ndi mbale kuchokera, yaiwisi tchizi, kirimu wowawasa;
- zipatso zatsopano, zipatso zouma .
Chotsani zakudya zonse zomwe zimapatsa mafuta, zonunkhira, zokoma kapena gluten: mwachitsanzo, kuphika, zakudya zamtundu ndi nsomba, zakudya zosuta fodya, zakudya zonse zokometsera zokometsera, chokoleti ndi mankhwala okoma, tiyi wamphamvu ndi khofi, mafuta ndi zophika.