Masiku 14 opanda maswiti: zakudya kuchokera kwa Anita Lutsenko

Dongosolo lochepetsa thupi ili lakwanitsa kale kukopa mitima ya otsatira ambiri: kuchotsera kotsekemera kokhazikika kamodzi kawiri kawiri konse kunapatsa dziko lathu kuchepa thupi. Kodi malamulo amasiku 14 awa ndi ati?

Wotsogolera ntchito wotchuka wa kanema wawayilesi Anita Lutsenko adati kukana kwa shuga kumathandizira kuti thupi liziyenda bwino, kumachepetsa kudalira komanso mapaundi angapo owonjezera.

Marathon ndi netiweki yotchuka pa Instagram komwe amayika zithunzi zisanachitike komanso pambuyo pa masiku 14. Malamulowo ndi osavuta:

• - muyenera kudzuka tsiku lililonse 6.30 am,
• - kumwa magalasi 2 amadzi ofunda pamimba yopanda kanthu, ndimu yotheka;
• - masewera olimbitsa thupi,
• - chitani masewera olimbitsa thupi omwe apatseni patsamba lanu Anita
• - idyani tsiku limodzi pamalangizo a marathon.

Simungathe kudya:

1. Shuga woyera ndi zotsekemera, stevia, fructose, ndi zina zotero.
2. Zakumwa zotsekemera (zakumwa zoziziritsa kukhosi, Cola, mapaketi amadzi a zipatso, zakumwa za zipatso, timadziti tatsopano, ma smoothies), ngakhale masiwiti.
3. Mkaka.
4. Maswiti onse (ma cookie, maswiti, marshmallow, odzola, halva, chokoleti, ayisikilimu, tchizi wotsekemera, mkate, kupanikizana).
5. Mkate woyera, crackers, bagels, mtedza, chips, popcorn, kusamalira.
6. Madzi ozizira.

Mutha kukhala ndi:

1. Zakudya zonse ziyenera kugawidwa m'magulu atatu a zakudya komanso zokhwasula-khwasula.
2. 2 pa tsiku kuchokera mndandandawu: mazira, nkhuku, nsomba, nyama, chiwindi, nyemba, tofu, tchizi, yogurt, kefir.
3. 2 mankhwala: phala, mphodza, mpunga (Basmati), mkate, pasitala (mpaka maola 17).
4. 1 zipatso patsiku, kupatula nthochi ndi mphesa.
5. Zipatso zouma - 3 zidutswa patsiku.
6. 2 pa tsiku ndi masamba.
7. Honey (supuni imodzi patsiku).
8. Zitsanzo menyu:

Njira yoyamba

• Chakudya cham'mawa: 2 mazira osakanizidwa, mkate wathunthu wa tirigu, 150 magalamu a masamba.
• Chotupitsa: 1 zipatso, 20 magalamu a mtedza.
• Chakudya chamasana: 100 magalamu a buckwheat yophika 200 magalamu a masamba ophika ndi tsabola, 40 g feta cheese, kapena feta cheese.
• Chakudya chamadzulo: 100 magalamu a nyama yamwana wang'ombe, 250 magalamu a Ratatouille.

Njira yachiwiri

• Chakudya cham'mawa: supuni 3 za oatmeal waulesi ndi 100 ml ya yogurt yachilengedwe ndi 1 chipatso.
• Chotupitsa: 150 magalamu a tchizi, supuni ya tiyi ya uchi, supuni ya tiyi ya flaxseed.
• Chakudya chamasana: mbatata yophika ndi saladi ya masamba 150 ml kirimu cha supu ya broccoli.
• Chakudya chamadzulo: 100 magalamu a nsomba zoyera zophikidwa, 250 magalamu a masamba amasamba ndi bulgur.