Mbewu, masiku 7, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 610 Kcal.

Zakudya za phala ndi imodzi mwazinthu zokhulupirika, zokhutiritsa komanso zofatsa, koma panthawi imodzimodziyo, njira zosinthira thupi. Zopangira zazikulu za sabata (zomwe zimapangidwira nthawiyi) zidzakhala dzinthu zosiyanasiyana (buckwheat, oats, bulauni kapena bulauni mpunga, mapira).

Kwa masiku 7 azakudya, mutha kutaya makilogalamu 5 osafunikira thupi. Momwe mungadye chimanga kuti muchepetse thupi?

Zakudya zamphesa

Zakudyazi zimasiyana ndi zina potengera mapira chifukwa simufunika kumamatira ku chakudya cha mono. Mutha kupanga zakudya zanu kukhala zosiyanasiyana ndipo nthawi yomweyo muchotse zolemetsa zosafunikira.

Zachidziwikire, zoletsa pazakudya sizinapewedwe. Kuti kuchepa thupi kukhale kothandiza, m'pofunika kupewa mchere, shuga, batala ndi zina zowonjezera mafuta, komanso zakumwa zomwe zili ndi mowa.

Mbewu zonse ziyenera kuphikidwa m'madzi. Mwa njira, si mapira onse omwe amaloledwa kudyedwa. Tikulimbikitsidwa kukana mpunga woyera, semolina, chimanga chilichonse champhindi.

Maziko a zakudya ndi phala. Mutha kuwawonjezera pang'ono kefir (mafuta ochepa kapena mafuta ochepa), mkaka, yogurt wachilengedwe wopanda zowonjezera, kanyumba kotsika mafuta, zipatso zosawuma, msuzi wa masamba, 1-2 tsp. uchi wachilengedwe patsiku. Ndikulimbikitsidwa kukana chakudya china panthawi yazakudya.

Muyenera kudya katatu patsiku, kukana chakudya maola 3-4 musanagone. Yesetsani kumwa madzi okwanira pakati pa chakudya (zobiriwira ndi tiyi wazitsamba atha kugwiritsidwanso ntchito). Pofuna kuti musadye mopitirira muyeso, musamadye chimanga chopitilira 50 g (kutanthauza kulemera kwa mapira) nthawi imodzi ndikuwonjezeranso ndi zakudya zomwe zili pamwambapa. Kuti musunge nthawi yophika, mutha kugwiritsa ntchito phala limodzi tsiku lililonse, kapena mutha kusakaniza mapira abwino.

Pang'onopang'ono onjezerani zakudya zatsopano pazakudya zanu pamene mukusiya kudya phala. Choyamba, onjezani kuchuluka kwa zipatso ndikuyambitsa masamba osawuma, kenako nyemba (soya ndizotheka). Pambuyo pake, amaloledwa kuwonjezera zakudyazo ndi tchizi zambiri za kanyumba ndi zina zofufumitsa zamkaka, ndiyeno ndi nyama yowonda ndi nsomba. Ndibwino kuti muchepetse zinthu zotsekemera ndi ufa m'moyo wotsatira zakudya. Apo ayi, ziribe kanthu momwe mungachepetse thupi, kulemera kowonjezera kumatha kubwereranso.

Kuphatikiza pa zakudya zomwe zidafotokozedwa monga chimanga, pali njira zina. Mwachitsanzo, njira yowonjezeramo kefir (yokonzedwa masiku atatu), ndiwo zamasamba ndi zipatso (mutha kukhala pa izi mpaka masiku asanu), chimanga chotsitsa chimanga (chosatha masiku 3-5). Palinso njira ya Brad Peet, yomwe imathandizira wochita sewerayo kusintha thupi (awa ndi masiku 1 osala kudya potengera ndi chimanga). Mutha kudziwa zambiri pazakudya zawo pamndandanda pansipa. Chifukwa chake sankhani zosiyanasiyana zomwe mumakonda ndikupita ku chithunzi chabwino.

Zakudya zamasamba

Pafupifupi chakudya cha chimanga kwa sabata imodzi

tsiku 1

Kadzutsa: mapira ndi kuwonjezera 1 tsp. wokondedwa.

Chakudya: phala la buckwheat; kapu ya mkaka.

Chakudya chamadzulo: phala phala; yogati wina wachilengedwe.

tsiku 2

Kadzutsa: phala phala.

Chakudya chamadzulo: mpunga; kapu ya mkaka.

Chakudya: phala phala ndi maapulo grated.

tsiku 3

Chakudya cham'mawa: oatmeal ndi magawo a apulo.

Chakudya: mpunga ndi kapu ya msuzi wa masamba.

Chakudya chamadzulo: phala phala; pafupifupi 100 g wa kanyumba tchizi.

tsiku 4

Kwa tsiku lonse, tikulimbikitsidwa kudya 150 g wa mpunga limodzi ndi 500 g wa maapulo osakanikirana ndi madzi pang'ono a mandimu.

tsiku 5

Kadzutsa: phala la barele wokhala ndi 1 tsp. wokondedwa.

Chakudya: mpunga ndi kapu ya msuzi wa masamba.

Chakudya chamadzulo: buckwheat; lalanje kapena zipatso zina za citrus.

tsiku 6

Chakudya cham'mawa: buckwheat ndi kapu ya kefir.

Chakudya chamasana: buckwheat ndi pafupifupi 200 ml ya msuzi wa masamba.

Chakudya chamadzulo: phala la mpunga ndi kapu ya kefir kapena 50 g wa tchizi.

tsiku 7

Kadzutsa: mapira ndi kapu ya mkaka.

Chakudya: buckwheat ndi kapu ya msuzi wa masamba.

Chakudya chamadzulo: oatmeal ndi grated apulo ndikuwonjezera 1 tsp. wokondedwa.

Chakudya cha chimanga ndi kefir

Chakudya cham'mawa: gawo la phala louma louma (100 g wokonzeka) ndikuwonjezera kefir yamafuta ochepa.

Chakudya chamasana: gawo lomwelo la oats wokutidwa; 200-250 ml ya kefir.

Chakudya: magalamu 100 a phala lililonse.

Zakudya zambewu ndi masamba zamasamba

Chakudya cham'mawa: 100 g wa oats wokutidwa.

Chakudya chamadzulo: 50 g

Chakudya chamadzulo: mpaka 100 g wa phala la chimanga.

Zakudya zamtundu wazipatso

Chakudya cham'mawa: 100 g wa oatmeal ndi grated apulo.

Chakudya chamadzulo: maapulo awiri ndi supuni zingapo za buckwheat.

Chakudya: 50 g phala la oatmeal.

Zindikirani… Ngati mukufuna, mutha kuluma zipatso za citrus pakati pazakudya zazikulu.

Zakudya zammero zotsitsa zakudya

Chakudya cham'mawa: 100 g wa phala lomwe mumakonda komanso dzira limodzi lophika.

Akamwe zoziziritsa kukhosi: A angapo masamba sanali wowuma.

Chakudya: 50 g wa buckwheat yophika ndi saladi wophika wa beet.

Chakudya: galasi la kefir ndi supuni zingapo za phala, zomwe mumakonda.

Zakudya Zambewu ya Brad Peet

Chakudya cham'mawa: muesli wopanda shuga (3-4 tbsp. L.) Ndi kuwonjezera pang'ono zipatso, zokhala ndi yogati wachilengedwe kapena kefir pang'ono.

Chakudya cham'mawa chachiwiri: chisakanizo cha msuzi womwe mumawakonda kumene komanso yogurt wachilengedwe.

Chakudya chamadzulo: mphodza, yomwe tikulimbikitsidwa kuti ipangidwe ndi tsabola belu, anyezi, udzu winawake, nandolo.

Akamwe zoziziritsa kukhosi: ma phukusi ochepa a nkhuku yophika.

Chakudya chamadzulo: supuni zingapo za mpunga ndikuwonjezera apulo.

Contraindications kwa chimanga zakudya

Ngakhale zakudya zazing'onozo zikuwoneka zosavuta kwa inu, pali zotsutsana zina.

  • Sitiyenera kukumana ndi iwo omwe ali ndi matenda a leliac (matenda a leliac).
  • Anthu omwe ali ndi vuto lililonse la m'mimba kapena m'mimba amatha kungodya zakudya zambewu ngati avomerezedwa ndi gastroenterologist.
  • Kuyankhulana ndi katswiri wodziwa bwino, inde, mulimonsemo sikungakhale kopepuka.

Ubwino wa zakudya monga chimanga

  1. Mbewu zomwe zimadyedwa ndizofunikira kwambiri pazinthu zopangira ma fiber ndi ballast zomwe zimatsuka bwino matumbo kuchokera kuzinthu zoyipa.
  2. Zatsimikiziridwa mwasayansi kuti anthu omwe chakudya chawo chimakhala ndi magawo osachepera 3-4 a chimanga pa sabata ali ndi 20% ocheperako kukumana ndi matenda amtima. Chifukwa chake, mosasamala kanthu kuti mukufuna kuonda, kubweretsa chimanga mu zakudya ndikulimbikitsidwa kuti mupindulitse thupi ndikukhala ndi thanzi.
  3. Komanso, chimanga chimakhala ndi ma antioxidants osiyanasiyana, mchere komanso michere. Zili ndi zotsatira zabwino pakugwira ntchito kwa chiwindi, kuyeretsa makoma a mitsempha, kuthandizira kuchepetsa cholesterol, kupewa mchere, ndikuthandizira kupewa kuchepa kwa magazi m'thupi ndi mavuto ena ambiri azaumoyo. Njere zimapindulitsa kwambiri magwiridwe antchito am'mimba, zomwe zimathandiza kuti chakudya chizilowetsedwa bwino, kuthetsa mavuto am'mimba ndi chopondapo.
  4. Zinthu zomwe zimapezeka mu chimanga zimakhudza mawonekedwe a munthu. Khungu limakhala lathanzi komanso labwino, kuchuluka kwa ziphuphu ndi mawonekedwe ena osakongola kwachepetsedwa kwambiri, tsitsi ndi misomali zimakula.
  5. Zakudya zambewu zokha zimakhala zosavuta (zamaganizidwe ndi thupi). Palibe kumva njala, chifukwa chake, chikhumbo chofuna kusiya njirayi ndikukankhira zakudya zabwino zoletsedwa.
  6. Mitundu yosiyanasiyana ya phala ndi zina zowonjezera zimakulolani kuti mupange menyu kukhala wotopetsa komanso kuti musatope ndi mtundu womwewo wa chakudya choperekedwa. Chifukwa chakuti chimanga chimadzaza ndi mphamvu, kutopa, mphwayi, kufooka ndi zakudya zina zosangalatsa sizidzakuyenderani. Chifukwa chake, ngati mukufuna, mutha kusewera masewera, omwe angangofulumizitsa njira yochepetsera thupi ndikukupangitsani kuti mukhale ochepa, komanso oyenera.
  7. Chakudya chambewu chimathandizira kuti thupi ligwiritse ntchito bwino kagayidwe kake, ndipo izi zimathandizanso kuti thupi likhale lolimba pambuyo pochepetsa thupi ndikusangalala ndi zotsatira zake kwakanthawi.
  8. Ndibwinonso kuti njirayo imakulolani kusunga ndalama. Kudya chimanga ndikotsika mtengo kuposa kuchuluka kwa mapuloteni.
  9. Ubwino wina wazakudya ndikuti sizitenga nthawi yochuluka kukonzekera chakudya. Mutha kudzipereka kuntchito yopindulitsa kwambiri.

Zoyipa zazakudya

Ngakhale phindu laphalaphala, pachakudya chambewu, pangakhale kusowa kwa zinthu ndi zinthu zofunika kuchita kuti thupi lizigwira bwino ntchito (makamaka, chifukwa chakuchepa kwamapuloteni). Pofuna kupewa izi, sizingakhale zovuta kutenga vitamini ndi mchere.

Kubwereza zakudya monga chimanga

Sitikulimbikitsidwa kuti muzitsatira zakudya monga chimanga kangapo pachaka, ndipo ndikofunikira kuti mupume pang'ono pakati pazakudya kwa miyezi yosachepera 2-3.

Siyani Mumakonda