Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 10.
Ma calorie apakati tsiku ndi tsiku ndi 670 Kcal.
Kuwerenga malingaliro a njira zambiri zochepetsera kunenepa, zikuwoneka kuti wowonda ndiwosangalatsa wokwera mtengo. Zowonadi, nthawi zambiri kuti atsatire malamulo azakudya, osati zinthu za bajeti zomwe zimafunikira. M'malo mwake, mutha kusintha kwambiri thupi popanda kugunda chikwama, koma, m'malo mwake, ndikupulumutsa ndalama.
Zakudya zotsika mtengo
Ngati mukufuna kuchepetsa thupi lotsika mtengo komanso mokondwera, ndithudi, mukhoza kutembenukira ku mono-zakudya zochokera, kunena, oatmeal kapena buckwheat kuti muthandizidwe. Poyerekeza ndi zakudya zina, kudya izi zokha kwa sabata imodzi kudzakhala zosangalatsa zotsika mtengo. Ndipo ngati muli ndi malo anuanu, kodi si ndalama kudya, mwachitsanzo, maapulo omwe amalimapo? Koma, monga mukudziwa, zakudya za mono si njira yabwino kwambiri yochepetsera thupi. Ndi bwino kuyandikira kusankha njira yotsika mtengo yochepetsera thupi mosamala kwambiri.
Tikukulangizani kuti muphatikize zokhumba zotsatirazi ndikupanga chakudya-chakudya kuti chakudya zisakhudze momwe ndalama zanu zilili kapena thanzi lanu komanso thanzi lanu. Mwa njira, mutha kuonda kwambiri. Iwo omwe apita 4-5 kilogalamu mu sabata adzatsimikizira izi kwa inu. Ndibwino kuti musakhale pa njira iyi kwa milungu yoposa iwiri motsatana.
Ndikofunikira kusiya zakudya zamafuta ndi zopatsa mphamvu zambiri, kupatula maswiti osiyanasiyana ndi makeke. Mukuloledwa kusiya magawo angapo a rye kapena mkate wathunthu patsiku. Ndikulimbikitsidwanso kutumiza zakudya zokazinga, pickles pansi pa chiletso (pamene mungathe mchere pang'ono mbale), kusuta chakudya.
Maziko a chakudya ayenera kukhala dzinthu, zipatso, masamba. Ndi bwino ngati nthawi ya zakudya ikugwirizana ndi nyengo yakucha ya zipatso zomwe zimagwiritsidwa ntchito pa chakudya. Pankhaniyi, zonse mtengo ndi khalidwe la mankhwala adzapindula yekha. Nthawi zina sikuletsedwa kuwonjezera menyu (komanso zofunika) ndi nsomba ndi nyama yowonda. Komabe thupi limafunikiranso zomangira. Akatswiri amalangiza kudya zakudya zotsika mtengo kanayi pa tsiku, ndikuyika menyu m'njira yakuti pali zakudya zazikulu 3 ndi 1 kakang'ono kakang'ono kamene kali pakati pa kadzutsa ndi masana. Chotsani chakudya pambuyo pa maola 18-19 (pazipita - 20:00 ngati mugona mochedwa kwambiri). Apo ayi, njira yochepetsera thupi ikhoza kuchepetsa kwambiri.
Ndikoyenera kukana khofi wamphamvu ndi tiyi ndipo, ndithudi, zakumwa zoledzeretsa ndi zotsekemera panthawi ya kuwonda. Pankhaniyi, ndikofunikira kudya zitsamba, tiyi wobiriwira wopanda zotsekemera, timadziti tating'ono (nthawi zina) komanso madzi okwanira opanda mpweya. Izi zidzakhala ndi zotsatira zabwino pa kagayidwe kachakudya ndikuthandizira kuchepetsa chilakolako champhamvu, kupewa kudya kwina. Zowonadi, mwa zina zabwino, madzi oledzera amadzaza m'mimba.
Chitsanzo cha zakudya pa zakudya zotsika mtengo kwa masiku 10
tsiku 1
Chakudya cham'mawa: pafupifupi 200 g wa balere wophikidwa m'madzi (mafuta ndi zina zowonjezera mafuta ndizoletsedwa).
Akamwe zoziziritsa kukhosi: kapu ya mafuta otsika kefir.
Chakudya chamasana: 300 g wopepuka masamba msuzi popanda Frying ndi 2 ang'onoang'ono mkate mkate.
Chakudya chamadzulo: saladi, zomwe zimapangidwira kupanga kabichi woyera, kaloti, maapulo, anyezi; dzira limodzi la nkhuku yophika.
tsiku 2
Chakudya cham'mawa: 200 g wa phala la mpunga wophikidwa m'madzi.
Chakudya: dzira lophika.
Chakudya chamasana: msuzi wamasamba wopangidwa kuchokera kuzinthu zopanda mafuta (mpaka 300 g); Mukhozanso kudya rye 1-2 kapena mkate wathunthu.
Chakudya chamadzulo: monga Lolemba, muyenera kudya zipatso zomwe tafotokozazi ndi saladi yamasamba, m'malo mwa dzira muyenera kumwa kapu ya kefir.
tsiku 3
Chakudya cham'mawa: 1 dzira la nkhuku yophika (mukhoza kuphika mu poto, koma osawonjezera mafuta).
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: supu ya masamba ndi chidutswa cha mkate wa rye.
Chakudya chamadzulo: saladi yodziwika kale ya chakudya chamadzulo komanso mpaka 200 g wa buckwheat yophika m'madzi.
tsiku 4
Chakudya cham'mawa: 150 g wosakaniza wa kaloti yosenda ndi maapulo, ndi kuwonjezera 1 tsp. mafuta a masamba (makamaka azitona).
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: 300 g wa supu ya masamba; chidutswa cha mkate wa tirigu, chomwe chimaloledwa kupereka tchizi chamafuta ochepa kapena wosanjikiza wa kanyumba tchizi, magawo a phwetekere ndi zitsamba.
Chakudya chamadzulo: 130-150 g ya tchizi chochepa chamafuta kanyumba ndi zamkati za mphesa imodzi.
tsiku 5
Chakudya cham'mawa: dzira lophika; apulosi (pafupifupi 150 g), omwe amalimbikitsidwa kuti adye ndi kuwonjezera mafuta ochepa a azitona.
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: 300 g ya supu, yomwe lero ikhoza kukonzekera ndi Zakudyazi mu msuzi wa nkhuku; kabichi ndi apulo saladi.
Chakudya chamadzulo: 150 g ya nkhuku yophika kapena yophika yopanda khungu ndi chidutswa cha mkate wa rye.
tsiku 6
Chakudya cham'mawa: oatmeal kapena muesli wopanda shuga wokhala ndi magawo angapo a apulosi (zonse ziyenera kuthiridwa ndi supuni 1 ya maolivi).
Chotupitsa: kapu ya madzi a zipatso popanda shuga.
Chakudya chamasana: pafupifupi 150 g wa bowa wophikidwa m'madzi; 300 g msuzi wa phwetekere, magawo 1-2 a mkate wa tirigu (makamaka owumitsidwa kale).
Chakudya chamadzulo: 200 g wa buckwheat wokhala ndi masamba osakhuthala ophikidwa m'madzi.
tsiku 7
Chakudya cham'mawa: muesli wopanda shuga kapena oatmeal (mutha kuwonjezera maapulo pang'ono kapena zipatso / zipatso zina zosakhuthala).
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: 250 g nsomba zowonda, zomwe zitha kuphikidwa mu msuzi wokoma lero; chidutswa cha mkate wa rye.
Chakudya chamadzulo: mbatata zingapo zapakatikati mu yunifolomu kuphatikiza hering'i yophika (mpaka 150 g).
tsiku 8
Chakudya cham'mawa: 200 g wa maapulo ophwanyidwa ndi mafuta a azitona.
Chotupitsa: kapu ya madzi a apulo, makamaka mwatsopano chofinyidwa.
Chakudya chamasana: mpaka 300 g ya supu ya phwetekere yamafuta ochepa ndi 30-40 g ya mkate wa tirigu, womwe ukhoza kupakidwa mafuta otsika kanyumba tchizi pang'ono, kukongoletsa ndi magawo a phwetekere ndi zitsamba zatsopano.
Chakudya chamadzulo: osakaniza opangidwa kuchokera ku 200 g wa beets yophika (grated kapena finely akanadulidwa), 50 g wa walnuts (finely akanadulidwa); 1-2 magawo a mkate wa rye.
tsiku 9
Chakudya cham'mawa: muesli kapena oatmeal wokhala ndi zipatso zokongoletsedwa ndi mafuta ochepa.
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: nyama yowonda ndi masamba, yophikidwa mu uvuni kapena yokazinga (gawo lonse siliyenera kupitirira 250 g).
Chakudya chamadzulo: mbatata yophika ndi sauerkraut (mutha kuphika zonse palimodzi, kulemera mpaka 250 g).
tsiku 10
Chakudya cham'mawa: grated apulo ndi karoti, zokongoletsedwa ndi 1 tsp. mafuta a azitona (mpaka 150 g); dzira limodzi la nkhuku yophika.
Chotupitsa: theka la galasi la yogurt yachilengedwe yopanda shuga.
Chakudya chamasana: pang'ono msuzi wamasamba wopepuka; chidutswa cha mkate wa rye; 200 g wa mpunga, umene inu mukhoza kuwonjezera pang'ono prunes ndi zouma apricots.
Chakudya chamadzulo: lero ndi lokoma - 15 g chokoleti chakuda chokhala ndi cocoa osachepera 70% kapena 1 tbsp. l. uchi wachilengedwe.
Zindikirani… Zosankha za menyu zimaloledwa kusiyanasiyana. Chinthu chachikulu ndikutsata mfundo za zakudya izi osati kupyola chiwerengero cha kalori chomwe chili pamwambapa.
Zotsutsana ndi zakudya zotsika mtengo
- Popeza kudya wotchipa sikusiyana ndi kukhwima kwa malamulo ndipo, ambiri, dongosolo mwachilungamo bwino, alibe osiyanasiyana contraindications.
- Sitikulimbikitsidwa kuti mulumikizane ndi matenda osachiritsika panthawi yakuchulukirachulukira, kusagwirizana ndi zakudya zilizonse zomwe zikulimbikitsidwa (ngakhale, monga lamulo, zitha kusinthidwa ndi zina), panthawi yapakati komanso yoyamwitsa.
- Kukambirana ndi dokotala musanayambe moyo wotchipa mulimonsemo sikungakhale kopanda phindu.
Ubwino wa Zakudya Zotsika mtengo
- Zakudya zotsika mtengo zimakhala ndi ubwino wambiri. Pakati pawo, timaona mphamvu zake, ntchito yabwino ponena za kuwonda, makonzedwe okwanira a thupi ndi zigawo zofunika kuti zigwire bwino ntchito.
- Ngati simukukhala pazakudya pa nthawi yoyenera, sizingawononge thanzi lanu komanso thanzi lanu.
Kuipa kwa zakudya zotsika mtengo
- Magulu ena azakudya amaletsedwa ndi malamulo azakudya, ndipo sizingakhale zophweka kuti okondedwa awo azikhala opanda iwo pazakudya zonse (ngati akufunika kuonda kwambiri).
- Komanso, anthu otanganidwa sangakhale oyenera kudya zakudya zotsika mtengo chifukwa mumayenera kukhalabe kukhitchini kuti mupange chakudya (ngakhale menyu yazakudya sizitanthauza kuphika pazakudya zovuta).
Kugwiritsanso ntchito zakudya zotsika mtengo
Ngati mwakhala pazakudya zotsika mtengo kwa masiku 10 mpaka 14, sizovomerezeka kubwereza pafupifupi miyezi iwiri. Ngati mwakhala mukudya kwakanthawi kochepa, kupuma kumatha kufupikitsidwa pang'ono, koma ndibwino kuti musayambirenso masiku osachepera 2-20.