Zakudya zadzinja, masiku 7, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 940 Kcal.

Zakudya Zakumapeto ndi njira yabwino yoperekera zakudya m'thupi yomwe imatsuka thupi. Kwa sabata limodzi (nthawi yayitali kwambiri pazakudya zilizonse zam'dzinja), malinga ndi ndemanga, mutha kutaya mapaundi owonjezera 5 ndikukhazikitsa thupi lanu kuti lisinthe nyengo yozizira.

Zakudya zakumapeto zofunika

pa zakudya zakumapeto zakumapeto muyenera kusiya nyama zonenepa, mafuta anyama, nyama zosuta, marinades, zakudya zokazinga, maswiti confectionery ndi shuga koyera, muffins, mazira, mafuta mkaka, kudya, mowa, wakuda tiyi, soda ndi zina moona mkulu-kalori zakudya.

Ndipo maziko azakudya zakuchepa kwadzinja ayenera kupangidwa:

- ndiwo zamasamba (zogogomezera zosawuma);

- amadyera;

- zipatso (makamaka zopanda mchere);

- mtedza (ali ndi mafuta oyenera, koma ali ndi ma calorie ambiri, chifukwa chake ayenera kudyedwa pang'ono);

- zipatso;

- mafuta a masamba (timagwiritsa ntchito pang'ono pokha ndipo sitimalandira chithandizo cha kutentha);

- mpunga, chimanga chimanga, buckwheat, oatmeal;

- nyemba (nyemba, nandolo, mphodza);

- mkaka ndi mkaka wowawasa wamafuta ochepa (ndipo makamaka wopanda mafuta);

- nsomba zowonda ndi nsomba (makamaka shrimp, mussels, squid, seaweed);

- nyama yopyapyala (nkhuku yopanda khungu, nyama yophika ng'ombe).

Zamadzimadzi, kuphatikiza madzi osakhala ndi kaboni, omwe amayenera kumwa mopitirira muyeso, pachakudya cha chilimwe amaloledwa kuchepetsa zakudya ndi tiyi wobiriwira wopanda mchere, zitsamba zitsamba, timadziti tatsopano, zakumwa za zipatso, ma compote. Zakumwa zonse ziyenera kukhala zokometsera; Ndi bwino kukana m'madzimadzi m'sitolo panthawi yochepetsera thupi.

Omwe amapanga zakudya zam'dzinja amapereka malingaliro pazakudya zazikuluzikulu (kulemera kwazinthu kumasonyezedwa mu mawonekedwe omalizidwa). Mukhoza kudya 250-300 g wa phala panthawi imodzi, 100 g nsomba kapena nyama, 250 g zipatso kapena ndiwo zamasamba panthawi imodzi, simungamwe kumwa mopitirira kapu ya zakumwa panthawi imodzi (madzi oyera samawerengera). Muyenera kudya pang'ono, pafupifupi kasanu patsiku, kupanga menyu kukhala wosiyanasiyana momwe mungathere komanso osadya kwambiri.

Yolondola onse chithunzi ndi thanzi walonjeza wapadera m'dzinja zakudya chitetezo chokwanira… Tiyenera kukhazikitsira thanzi njirayi pazinthu zamavitamini C zipatso (malalanje, mandimu, kiwi), parsley, radish, kabichi, sea buckthorn, makangaza; nsomba, zomwe zimapangitsa thupi kukhala ndi ayodini wokwanira komanso mafuta omega 3 oyenera; buckwheat wolemera ndi chakudya; nyama yopanda ng'ombe kapena nyama yamwana wang'ombe yokhala ndi mapuloteni athanzi, zinc, chitsulo. Muthanso kudya zipatso zina, ndiwo zamasamba, zipatso, mkaka wopanda mafuta ambiri ndi mkaka wowawasa, mtedza pang'ono. Saladi, monga kale, ayenera kuthiridwa ndi madontho angapo a mafuta a masamba. Zamadzimadzi zololedwa ndizofanana ndi pakusintha koyamba kwa zakudya zam'dzinja. Ndibwino kuti mudye kasanu ndi kamodzi patsiku m'magawo ang'onoang'ono munthawi yofanana. Ndibwino kuti mumalize kudya pasanathe maola 6-19. Osangoyenda musanagone.

Kusiyananso kwina pa njira yotchuka yathanzi ndi zakudya zotsuka m'dzinja… Apa, ndibwino kuti muzidya zakudya zanu kuti zizikhala ndi zipatso ndi ndiwo zamasamba 60%, ndipo 20% imaperekedwera chakudya chonse chazakudya chambiri, nyama ndi masamba. Poterepa, chiletso chokhwima chimaperekedwa pa nsomba, nyama, zakudya zosiyanasiyana zamzitini ndi zakudya zopangidwa ndi shuga. Ndiyeneranso kudya pang'ono pang'ono.

Munthawi yophukira kuwonda, ngakhale mutasankha zakudya zotani, ndibwino kuti musakane mbale zothira mchere kapena muchepetse kuchuluka kwa mchere wazakudya.

Pofuna kusunga zotsatira zomwe zidapezeka pakudya kwa nthawi yophukira, kuzisiya, musaiwale za malamulo oyambira:

- Siyani zipatso ndi ndiwo zamasamba zamasamba monga maziko azakudya;

- kuyenda kwambiri ndikupita kumasewera;

- ngati mukufuna chinachake chokoma, gwiritsani uchi, zipatso zouma kapena marmalade (inde, pang'ono);

- idyani pang'ono pang'ono ndikukhala ndi zodyera zopatsa thanzi;

- idyani chakudya chamadzulo maola 3-4 magetsi asanazimitsidwe.

Menyu yadzinja

Chitsanzo cha zakudya zamasiku onse zamadzimadzi

Chakudya cham'mawa: gawo la oatmeal, lomwe lingaphikidwe mumkaka wopanda mafuta ambiri, ndikuwonjezera zipatso; tiyi wobiriwira ndi kagawo ka mandimu.

Akamwe zoziziritsa kukhosi: kapu ya kefir.

Chakudya chamadzulo: nkhuku yophika; nkhaka zingapo; kapu ya madzi a mabulosi.

Chakudya chamasana: apulo watsopano kapena wophika.

Chakudya chamadzulo: buckwheat yophika; nkhaka-phwetekere saladi ndi zitsamba, wothira mafuta; mankhwala azitsamba.

Chitsanzo cha zakudya zam'dzinja zoteteza chitetezo kwa sabata

1 ndi 5 masiku

Chakudya cham'mawa: buckwheat; udzu wamchere ndi anyezi wobiriwira; tiyi wa ginger ndi supuni ya uchi.

Akamwe zoziziritsa kukhosi: theka makangaza.

Nkhomaliro: mphodza kabichi, belu tsabola, mpunga ndi adyo; saladi, zosakaniza zake ndi grated radish ndi kaloti, mkate wakuda croutons, soya msuzi; msuzi wa rosehip.

Chakudya chamadzulo: theka la makangaza.

Chakudya chamadzulo: mbatata zophika ndi kirimu wowawasa ndi zitsamba; apulo ndi karoti saladi wothira mafuta; chikho cha tiyi wobiriwira.

Mgonero wachiwiri: ma kiwis ang'onoang'ono awiri.

2 ndi 6 masiku

Chakudya cham'mawa: casserole ya tchizi ndi zipatso zouma; lalanje.

Akamwe zoziziritsa kukhosi: kapu ya compote (ngati mukufunadi chinthu chokoma, onjezerani uchi pang'ono).

Chakudya chamasana: nyama yankhumba yotentha; mphodza (makamaka wopanda mbatata); kapu ya apulo ndi madzi a peyala.

Zakudya zozizirira masana: kapu yamadzi a buckthorn compote.

Chakudya: 3 tbsp. l. mbatata yosenda kapena mbatata zingapo zophika; kabichi ndi karoti saladi; decoction wa zitsamba.

Chakudya chachiwiri: saladi wa kiwi, lalanje ndi pichesi.

3 ndi 4 masiku

Chakudya cham'mawa: saladi wa tsabola wabelu, kabichi waku China ndi mafuta ochepa; oatmeal; Madzi a makangaza.

Akamwe zoziziritsa kukhosi: mtedza wochuluka; tiyi wobiriwira wopanda kanthu.

Chakudya chamadzulo: mbatata zingapo zophika kapena zophika; kagawo pollock, kukonzekera amene sanagwiritse ntchito mafuta ndi mafuta; kapu ya madzi a karoti.

Chakudya chamadzulo: timabwereza chotupitsa cha lero (mutha kudya mtedza wina kapena zipatso).

Chakudya chamadzulo: tsabola wabelu wokhala ndi bowa; mkhaka.

Mgonero wachiwiri: kapu ya madzi apurikoti-lalanje.

tsiku 7

Chakudya cham'mawa: buckwheat yophika kapena puree wa maungu; beetroot ndi karoti saladi (mutha nyengo ndi adyo); kapu ya kefir.

Akamwe zoziziritsa kukhosi: kanyumba tchizi pang'ono ndi kiwi kapena theka lalanje.

Chakudya chamadzulo: mbale ya borscht yamasamba; chidutswa cha tchizi chochepa mafuta; chidutswa cha mkate wakuda; msuzi wa rosehip.

Chakudya chamasana: supuni zingapo za kanyumba kochepa mafuta ndi zipatso zilizonse.

Chakudya chamadzulo: kagawo kakang'ono kophika kapena kophika ka nkhuku; apulo, karoti ndi saladi yoyera kabichi.

Mgonero wachiwiri: makangaza.

Chitsanzo cha zakudya zakudyera zakumapeto kwa sabata

1 ndi 4 masiku

Chakudya cham'mawa: peyala ndi saladi ya apulo wokhala ndi mafuta ochepa a yogurt; Ma PC 8-10. amondi; kapu ya peyala compote.

Chotupitsa chakudya: magawo awiri kapena atatu a tchizi wopanda mchere komanso wonenepa pang'ono.

Chakudya chamadzulo: mbale ya msuzi wosazinga wa masamba; chidutswa cha rye kapena mkate wonse wambewu; kapu ya madzi a mabulosi.

Chakudya chamasana: 50 g ma apurikoti owuma kapena ma apricot angapo atsopano; tiyi wobiriwira.

Chakudya chamadzulo: phala la mphodza; karoti; mankhwala azitsamba kapena tiyi.

2 ndi 5 masiku

Chakudya cham'mawa: magawo angapo a maungu ophika; nkhaka saladi wokometsedwa ndi mafuta ochepa kirimu wowawasa kapena yogurt; kapu ya kefir.

Akamwe zoziziritsa kukhosi: galasi la mkaka ndi chidutswa cha feta tchizi.

Chakudya chamasana: beetroot wokonzedwa ndi kirimu wowawasa wamafuta ochepa; kabichi saladi; yogurt kapena kefir (200-250 ml).

Chakudya chamasana: kapu ya karoti ndi madzi apulo.

Chakudya chamadzulo: mphodza wa masamba; chidutswa cha mkate wonse wambewu; apulo compote.

3 ndi 6 masiku

Chakudya cham'mawa: saladi ya kaloti, mazira ophika kwambiri ndi mkate wa rye (mutha kuchepa ndi kirimu wowawasa wowawasa kapena yogurt); oatmeal wophika; kapu ya mkaka wowotcha.

Akamwe zoziziritsa kukhosi: nkhaka zingapo zatsopano.

Chakudya chamasana: msuzi wa nyemba; mkate wambewu wonse ndi kapu ya madzi apulo.

Chakudya chamasana: nkhaka kapena phwetekere watsopano.

Chakudya chamadzulo: saladi wa tomato, kabichi yoyera, zitsamba; mkate; lalanje kapena compote zipatso.

В tsiku lachisanu ndi chiwiri mutha kubwereza zosankha za tsiku lililonse kapena kudziletsa masiku asanu ndi limodzi ndikutha kudya.

Contraindications kwa zakudya zakumapeto

Ngakhale zakudya zakumapeto kwa njira yophukira ndiyabwino, siziyenera kutsatiridwa ngati matenda am'mimba ndi m'mimba, muli matenda aakulu komanso ena.

Ubwino wa Zakudya Zakumapeto

  1. Kuphatikiza pa kuti zakudya zakumasamba zimakulolani kuwongolera mawonekedwe anu munthawi yochepa, zimakhudza thanzi lanu. Mutha kulimbitsa chitetezo cha mthupi mothandizidwa ndi michere yambiri yazakudya zomwe zili zoyenera. Ndikudya kotere, thupi limakonzekera kukonzanso kwachilengedwe. Anthu ambiri, akamaliza maphunziro awo azakudya zophukira, amawona kusintha kwa tsitsi lawo, misomali ndi khungu.
  2. Menyu yakugwa imakhala ndi ma antioxidants ambiri omwe amasintha malingaliro athu ndikuchepetsa kuthekera kokumana ndi kukhumudwa. Zokwanira muzakudya komanso zothandiza CHIKWANGWANI, mokoma kuyeretsa thupi la poizoni, poizoni ndi zina zoyipa zigawo zikuluzikulu. Komanso, fiber imapangitsa kuti chimbudzi chikhale bwino komanso chimathandizira kuti chimbudzi chikhale bwino. Mndandanda wa zakudya uli ndi mapuloteni omwe amathandiza thupi kuchotsa minofu ya adipose ndikulimbitsa minofu ya corset.
  3. Chifukwa chazakudya zoperewera pang'ono, anthu omwe akuchepetsa pakudya chakumapeto samakhala ndi njala yayikulu ndipo amapirira modekha zakudya zonse.
  4. Kupezeka kwa zakudya zingapo kumakupatsani mwayi wosankha zomwe zikugwirizana ndi zolinga zanu komanso zomwe mumakonda.

Zoyipa Zakudya Zakumapeto

  • Mwakutero, chakudya chakugwa sichikhala ndi zovuta zina. Sikoyenera kupatula kwa iwo omwe amayesetsa kuti chithunzicho chikhale chamakono.
  • Kudya pang'ono pang'ono kumakhala kovuta kwa anthu omwe amakhala otanganidwa kwambiri.

Kubwezeretsanso zakudya zakumapeto

Mukufuna kuyeseranso zakudyazo? Izi zitha kuchitika patatha mwezi umodzi ndi theka zikamalizidwa.

Siyani Mumakonda