Zakudya zabwino, masiku 5, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 5.

Ma calorie apakati tsiku ndi tsiku ndi 1030 Kcal.

Kodi mumakonda kuphatikiza zakudya ndi njala, kukwiya komanso zovuta zambiri? Likukhalira kuti ukhoza kuonda popanda mavuto amenewa.

Lero tikambirana za njira zodziwika bwino komanso zothandiza zochepetsera thupi: "tsiku ndi tsiku", zakudya zamapuloteni komanso zakudya zoyenera.

Zakudya zabwino

Ngati mukuopa ngakhale kuganiza kuti muyenera kusiya zomwe mumakonda kwanthawi yayitali, njira yabwino kwambiri yochepetsera kuchepa ndi zakudya “tsiku ndi tsiku”… Malinga ndi malamulo ake, tsiku lina muyenera kudya, ndipo tsiku lotsatira mumaloledwa kudya chilichonse chomwe mungafune. Zachidziwikire, ngati mukufuna kupeza zotsatira zoyesayesa zanu posachedwa, yesetsani kuti musadye tsiku losadya ndikudyetsa zakudya zopanda mafuta komanso zopatsa thanzi. Mutha kuvulaza zomwe mumakonda, koma palibe zokoma komanso zabwino musanadye nkhomaliro.

Njira imeneyi, yomwe imakupatsani mwayi wosintha chithunzicho, idapangidwa ndi American Johnson Heather. Wolemba akuti ndioyenera kwambiri kwa anthu omwe amafunika kutaya makilogalamu oposa 10. Koma ngati mukufunikira kuchepetsa kunenepa kwambiri, chakudya chimakhalanso chabwino. Onani kuti chifukwa cha njirayi, Veresk mwiniyo adataya makilogalamu 16.

Ngati mukufuna, mutha kusinthitsa zakudya zabwinozi kuti zigwirizane ndi nthawi yanu ndikusintha masiku awiri kapena atatu ndi chakudya chambiri komanso zakudya zina. Mukafika ku chizindikiro chofunira cha zolemera, kuti muzisunge, tikulimbikitsidwa kuti tikonzekere tsiku limodzi kusala sabata ndipo osayiwala zamaphunziro azamasewera, zomwe ndikofunikira kugawa nthawi yakuchepetsa.

Ponena za tsiku la kusala kudya, ndi bwino kuzigwiritsa ntchito pazinthu zoterezi: maapulo kapena zipatso zina zopanda mafuta, nkhuku za nkhuku, masamba obiriwira.

Onetsetsani kumwa madzi oyera. Khofi ndi tiyi, ngati mukufuna, ndizololedwa, koma opanda shuga. Zimalimbikitsidwanso kukana kugwiritsa ntchito zotengera m'malo mwa shuga. Ngati mungathe, nenani ndi mchere, kapena ingoikani mchere pang'ono pachakudya chanu. Ziribe kanthu tsiku liti (kusala kudya kapena kwabwinobwino), simuyenera kukadya pambuyo pa 19:00. Kumbukirani kuti nthawi yapakati pa chakudya ndi nthawi yogona sayenera kukhala yochepera maola 3-4.

Zabwino komanso zothandiza ndizonso zakudya zomanga thupi... M'masiku 14 okha, akulonjeza kuti achotsa 3-8 kg (zotsatira zake zimatengera kulemera koyambirira). Mwambi waukulu wa zakudya zimenezi ndi kudya zakudya zomanga thupi (nyama yowonda, nsomba, nsomba za m’nyanja, mazira, mkaka wopanda mafuta ochepa kapena wopanda mafuta ochepa komanso mkaka wowawasa). Mukhozanso kuphatikizirapo masamba omwe sali owuma pamasamba, koma musadye mbatata, beets, kaloti, ndi zina zotero. Zogulitsa zonse ziyenera kuphikidwa popanda kuwonjezera mafuta kapena mafuta ena. Saladi zamasamba zimatha kuthiridwa ndi madzi a mandimu atsopano. Chepetsani mchere wambiri momwe mungathere.

Kuti zotsatira za zakudya zamapuloteni zikhale zogwirika momwe zingathere, tikulimbikitsidwa kuti tisinthe zakudya zomanga thupi ndi mavitamini (masamba), ndiko kuti, kuchita zakudya zosiyana. Nthawi ndi nthawi, mutha kumwa madzi opukutidwa mwatsopano kuchokera ku masamba ololedwa, koma ndi bwino kukana zinthu zamtunduwu zomwe zidagulidwa m'sitolo.

Kuchepetsa thupi ndi njirayi kumabwera chifukwa cha kuchuluka kwa zakudya zamapuloteni komanso zakudya zosafunikira zomwe zili ndi mafuta ndi chakudya. Zotsatira zake, kuchepa kwa thupi kumayamba kumanganso, ndipo thupi limatentha mafuta omwe amapezeka. Muyenera kudya pang'ono pang'ono osadya pambuyo pa maola 19. Ndibwino kuti mumwe kapu yamadzi oyera musanadye. Yesetsani kumwa madzi osachepera 2 malita omwe thupi limafunikira patsiku. Pa njira ya protein, izi ndizofunikira kwambiri, chifukwa impso ziyenera kulimbana ndi kuchuluka kwa mapuloteni omwe amalowa mthupi.

Koma, ngakhale zakudya zabwino zomwe tafotokozazi zili bwino, ndibwino kufunafuna thandizo kuchokera ku banal, koma njira yothandiza komanso yosavuta yochepetsera thupi monga zakudya zabwino… Kutsatira mfundo zake, mwina mudzatha kuyandikira ku mgwirizano womwe mukufuna, mosasamala za msinkhu, jenda, ndandanda ndi mayendedwe amoyo. Kumbukirani malamulo oyambira azaumoyom'munsimu.

# 1... Posankha zipatso ndi ndiwo zamasamba, m'malo amene mulibe zambiri sucrose, wowuma ndi zopatsa mphamvu. Sankhani mphatso zachilengedwe zokhala ndi ulusi wambiri. Mutha kudya zowuma komanso zopatsa mphamvu zambiri, koma musanadye chakudya chamasana.

# 2… Muyenera kumwa madzi oyera okwanira. Kuphatikiza pa izi, mutha kumwa tiyi, khofi (pang'ono), timadziti, ma compote (makamaka onse opanda shuga).

# 3... Ndi bwino kuchepetsa ntchito mankhwala munali ufa ndi shuga. Ndizololedwa kudya chidutswa cha mkate kapena cookie (maswiti) patsiku, koma osatinso ngati mukufuna kuchepetsa thupi.

# 4… Dziphunzitseni nokha kudya chakudya cham'mawa ndi tirigu wosiyanasiyana nthawi zambiri, ndiwothandiza m'thupi. Ndibwino kuphika chimanga m'madzi. Chisankho chabwino ndi phala la oatmeal kapena mpunga wokhala ndi maapulo ndi supuni ya uchi. Mwamwayi, assortment wa chimanga ndi wamkulu, ndipo aliyense akhoza kupeza mbale kuti amve. Ma porridge nawonso ndiabwino chifukwa ndi machulukitsidwe abwino, ndipo palibe chifukwa chodyera mosafunikira.

# 5… Ndikofunika kuti musadye pambuyo pa 19:00, kapena osachepera maola 3 mpaka 4 magetsi asanazimitsidwe. Mchitidwewu sikuti ungokuthandizani kuti muchepetse thupi msanga, komanso kuti muchepetse m'mimba pantchito yolemetsa komanso inu pamavuto azaumoyo.

# 6… Osati kufa ndi njala! Kuchuluka kwa chakudya kumayenera kukhala kokwanira kuthana ndi njala. Muyenera kukhala okhuta mukatha kudya, koma simuyenera kudya mopitirira muyeso.

# 7… Musalole kuti pakhale nthawi yopuma pakati pa chakudya. Ayenera kukhala pafupifupi maola 3 (pazipita 4,5). Nthawi yayitali ingayambitse kudya kwambiri komanso kupewetsa kagayidwe kachakudya. Momwemo - nthawi zonse idyani nthawi yomweyo.

# 8… Yesani zomwe zingadye zosaphika ndikudya. Ngati mukufuna kugwiritsa ntchito mankhwala otentha, ndiye kuti simmer, wiritsani, kuphika, koma musathamangitse.

Kutsata zakudya zoyenera, ngati palibe zinthu zaumoyo zomwe zikuletsa, zitha kukhala zazitali momwe mungafunire.

Zakudya zotonthoza

Zosankha masiku osala kudya pazakudya zabwino tsiku ndi tsiku

Tsiku la Apple: 200 g maapulo atsopano kapena ophika ayenera kudyedwa kasanu patsiku.

Tsiku la fillet la nkhuku: Idyani kasanu kasanu 5-70 g nkhuku, yophika yopanda mafuta.

Tsiku lokhala ndi masamba

Kadzutsa: 200 g wa kaloti grated.

Akamwe zoziziritsa kukhosi: phwetekere.

Chakudya chamasana: nkhaka-phwetekere saladi ndi zitsamba (300 g).

Masana akamwe zoziziritsa kukhosi: kabichi stewed popanda mafuta (4-5 tbsp. L.).

Chakudya chamadzulo: Beet wokazinga kapena wowiritsa (200 g).

Asanagone: Ngati muli ndi njala, idyani phwetekere kapena nkhaka kapena masamba ena osakhala wowuma.

Mwachitsanzo zakudya zamapuloteni masiku asanu

tsiku 1

Chakudya cham'mawa: mazira awiri a nkhuku owiritsa kapena ophika poto wopanda mafuta.

Chakudya cham'mawa chachiwiri: phwetekere.

Chakudya: 150-200 g wa nyama yophika yophika ng'ombe.

Zakudya zozizirira masana: 2 nkhaka.

Chakudya chamadzulo: nkhuku yophika (100 g).

tsiku 2

Chakudya cham'mawa: 100 g wa mafuta ochepa (mutha kuwonjezera zoumba pang'ono pamenepo).

Chakudya cham'mawa chachiwiri: saladi (kabichi yoyera ndi amadyera).

Chakudya: mpaka 200 g ya nsomba yophika.

Chakudya chamasana: kaloti odulidwa, odzaza ndi mandimu

Chakudya: 130-150 magalamu a nkhuku zophika.

tsiku 3

Chakudya cham'mawa: 50 g wa tchizi wopanda mafuta wopanda mchere.

Chakudya cham'mawa chachiwiri: tsabola waku Bulgaria ndi theka la phwetekere.

Chakudya chamasana: nsomba zophika, pafupifupi 200 g.

Zakudya zoziziritsa kukhosi: saladi (kabichi watsopano, zitsamba, katsabola).

Chakudya chamadzulo: ng'ombe yophika kapena yophika (150 g).

tsiku 4

Chakudya cham'mawa: mazira awiri a nkhuku yophika; kagawo kakang'ono ka mafuta ochepa kapena 2 tbsp. l. khotakhota.

Chakudya cham'mawa chachiwiri: madzi a phwetekere (galasi).

Chakudya: 200 g wa kalulu wophika kalulu.

Zakudya zozizirira masana: 2 nkhaka.

Chakudya chamadzulo: mpaka 150 g ya nsomba zophika.

tsiku 5

Chakudya cham'mawa: casserole ya 100 g wa mafuta ochepa kanyumba tchizi, mazira ndi zitsamba.

Chakudya cham'mawa chachiwiri: kabichi (pafupifupi 200 g).

Chakudya: nkhanu zophika (200 g).

Chakudya chamasana: saladi wa phwetekere ndi nkhaka.

Chakudya chamadzulo: nkhuku yofiira (mpaka 150 g).

Chitsanzo cha chakudya chamlungu ndi mlungu pa chakudya choyenera

tsiku 1

Chakudya cham'mawa: mpunga wophika m'madzi (200 g) ndikuwonjezera supuni ya batala; apulosi; Tiyi wa khofi.

Chakudya cham'mawa chachiwiri: toast yambewu yonse ndi dzira limodzi la nkhuku, yophika kapena yophika mu skillet wouma; nkhaka watsopano.

Nkhomaliro: hake yophika (pafupifupi 200 g); 150 g ya saladi, yomwe imaphatikizapo kabichi waku China, nkhaka zatsopano, nandolo zobiriwira (tikulimbikitsidwa kudzaza mbaleyo ndi mafuta).

Chakudya chamasana: kanyumba tchizi wokhala ndi mafuta mpaka 5% (100 g); apulosi; tiyi wobiriwira ndi mandimu.

Chakudya chamadzulo: masamba obiriwira (200 g); Zakudya zopanda nkhuku zopanda khungu (100 g).

tsiku 2

Chakudya cham'mawa: sangweji ya 20-25 g ya mkate wa rye, 10 g wa tchizi wolimba ndi 1 tbsp. l. tchizi tating'onoting'ono; nthochi; Khofi wa tiyi.

Chakudya cham'mawa chachiwiri: 70 g wa mafuta ophikira mpaka 9% ndi uchi wachilengedwe kapena kupanikizana (1 tsp); tiyi.

Chakudya: mbale ya msuzi wa nkhuku wonenepa kwambiri; pafupifupi 150-200 g wa saladi, zosakaniza zake ndi kabichi waku China, nkhaka, phwetekere, karoti (mandimu ndi mafuta azovala zabwino kwambiri).

Chakudya chamasana: apulo ndi kiwi; Tiyi timbewu.

Chakudya: nkhuku yophika yophika (250 g); nkhaka zingapo ndi zitsamba.

tsiku 3

Chakudya cham'mawa: 150 g oatmeal ndi 1-2 tsp. wokondedwa; nthochi; Khofi wa tiyi.

Chakudya cham'mawa chachiwiri: apulo (mutha kuphika); 50 g walnuts ndi tiyi wa mandimu.

Chakudya: 200 g wa mpunga wofiirira; ndiwo zamasamba (150 g).

Chakudya chamasana: 150 g wa mafuta ochepa kanyumba tchizi casserole, semolina ndi magawo a nthochi (mutha kuthira mbale ndi yogati wachilengedwe).

Chakudya chamadzulo: shrimp yophika (200 g); saladi (nkhaka 2 ndi phwetekere); tiyi.

tsiku 4

Chakudya cham'mawa: 3-4 tbsp. l. oatmeal, wophika m'madzi kapena mkaka wopanda mafuta ambiri, ndikuwonjezera 100 g wa zipatso zilizonse.

Chakudya cham'mawa chachiwiri: theka la kapu ya yogati wachilengedwe ndi 1 tsp. wokondedwa; tiyi kapena khofi.

Chakudya chamadzulo: 200-250 g wa hake ophika; saladi yoyera kabichi (150 g).

Masana akamwe zoziziritsa kukhosi: saladi wa phwetekere ndi nkhaka, okoleretsa ndi supuni ya tiyi ya kirimu wowawasa, 15% mafuta.

Kudya: 200 g mawere a nkhuku, ophika ndi Parmesan pang'ono kapena tchizi wina; 2 nkhaka.

tsiku 5

Chakudya cham'mawa: mbatata yosenda (200 g) ndi 1 tsp. batala; dzira lowiritsa; mkhaka; tiyi kapena khofi.

Chakudya cham'mawa chachiwiri: 2 kiwis ndi tiyi wobiriwira.

Chakudya chamadzulo: mbale ya msuzi wa mpunga ndi bowa; sangweji yopangidwa ndi mkate wambewu wonse ndi slab ya tchizi wolimba.

Chakudya chamasana: mpaka 150 g wa kanyumba tchizi casserole (malangizo oyenera: kanyumba kotsika mafuta, zoumba, kirimu wowawasa wokhala ndi mafuta osapitirira 15%).

Kudya: kuphika kapena kuphika pollock (200 g); udzu wam'madzi (100 g).

tsiku 6

Chakudya cham'mawa: omelet wa mazira awiri a nkhuku, theka la mkaka ndi zitsamba; Tiyi wa khofi.

Chakudya cham'mawa chachiwiri: saladi wa nthochi ndi lalanje.

Chakudya: 200 g wa mbatata yophika kapena yophika; 100 g champignon, pokonzekera mafuta omwe sanagwiritsidwe ntchito; 70 g fillet yophika nkhuku; tiyi.

Chakudya chamasana: apulo ndi kapu ya kefir.

Chakudya chamadzulo: 150 g wa kanyumba kanyumba kochepa mafuta; Maapulo awiri, ophika ndi sinamoni.

tsiku 7

Chakudya cham'mawa: 2 tbsp. l. phala la barele ndi batala; tiyi kapena khofi.

Chakudya cham'mawa chachiwiri: nthochi ndi kiwi.

Chakudya: 250 g masamba casserole; nkhuku yophika yophika (100 g).

Chakudya chamasana: 150-200 g wa nkhanu zophika; msuzi wa phwetekere (galasi).

Chakudya chamadzulo: 150 g wa makeke otentha a nsomba; 100 g wa phala wa mpunga wofiirira; phwetekere kapena 200 ml ya madzi a phwetekere.

Zotsutsana ndi zakudya zabwino

  • Kutsata njira zabwino zowonda sikuvomerezeka kwa azimayi panthawi yomwe ali ndi pakati komanso kudyetsa mwana, komanso anthu omwe ali ndi matenda osachiritsika (makamaka ndikukula kwawo).
  • Ana, achinyamata komanso achikulire sayeneranso kudya chakudya.
  • Ndipo ngati tizingolankhula za chakudya chama protein, ndiye kuti ndibwino kuti musachite izi zitadutsa zaka 35 (pazipita, 40).
  • Komanso, simuyenera kufunafuna thandizo kuchokera ku mtundu uliwonse wa zakudya zabwino mukatha opaleshoni, komanso makamaka ndikufooka kwathunthu kwa thupi.

Ubwino wa Zakudya Zabwino

  1. Zakudya "tsiku ndi tsiku" zimakopa chifukwa choti nthawi yosapakira mutha kuzilola kudya chilichonse chomwe mtima wanu ukufuna. Malingaliro oti mawa mutha kudya zomwe mumakonda zimathandiza kuti zikhale zosavuta kusamutsa zakudya zamaganizidwe.
  2. Mukakhala pachakudyachi, ndizotheka, monga lamulo, kutaya kuchuluka kwa ma kilogalamu, ndipo mutha kuchokapo nthawi iliyonse yomwe mukufuna.
  3. Zina mwazabwino zopezera zakudya zomanga thupi zomveka bwino, tiyenera kuzindikira kuti njala yomwe imakhalapo chifukwa cha njira zambiri zochepetsera ilibe. Ngakhale chakudya chochepa chokha chokhala ndi mapuloteni ndichabwino kudzaza.
  4. Chifukwa cha kuchuluka kwa mapuloteni omwe ali mu zakudya, mafuta amatayika panthawi yochepetsa, osati minofu, kuti mutha kukhala ndi mpumulo wokongola wa thupi.
  5. Zosintha zambiri zosangalatsa zimachitika pathupi mukayamba kudya bwino. Makamaka, kagayidwe kachakudya, mkhalidwe wa tsitsi ndi misomali umawongokera, khungu limakhala labwino.
  6. Thupi lidzakhala ndi mavitamini okwanira, ndipo lidzakhutitsidwa.

Zoyipa Zakudya Zabwino

  • Njira imeneyi “tsiku ndi tsiku” siyothandiza aliyense, chifukwa anthu ambiri amene amaigwiritsa ntchito amakhala tsiku lolekerera. Tiyeneranso kukumbukira kuti ngati simugwirizana ndi kuchuluka kwa zopatsa mphamvu za 2000 zosapatsa, simungangolemera kokha, komanso onjezerani kunenepa kowonjezera. Chifukwa chake, muyenera kudziletsa masiku onse azakudya izi. Zimachitika kuti masiku osala kudya ndi ovuta, chifukwa sianthu onse omwe amatha kudya zakudya zomwezo tsiku lonse. Kukhazikika kwa zakudya kumatha kuyambitsa vuto.
  • Chosavuta pachakudya cha mapuloteni ndikuti chimatha kutsitsa shuga m'magazi. Izi ndizowopsa pamaso pamavuto amtima ndi matenda ashuga. Komanso, pa zakudya zamapuloteni, kuwonjezeka kutopa, kutopa kwambiri, kutsika kwa ndende, kukwiya ndi ziwonetsero zina zosasangalatsa zitha kuchitika. Kudya chakudya chama protein ndikosasangalatsa, chifukwa cha ichi, calcium yambiri imagwiritsidwa ntchito. Izi ndizosatetezeka kwa anthu azaka zambiri, popeza kutseka magazi kumawonjezeka, ndipo magazi amatha kuwonekera pazotengera. Chosavuta ndi chakudyachi ndichoti katundu wama impso amakula. Zotsatira zake - khungu losavomerezeka lachikaso, tsitsi lofewa, misomali yopepuka.
  • Chakudya choyenera sichikhala ndi zovuta zina. Pokhapokha ngati anthu omwe amakonda kudya zakudya zamafuta komanso zopatsa mafuta ambiri, zitha kukhala zovuta kulowa nawo boma latsopano. Kuti mudye zakudya zoyenera kuti mupeze zotsatira, muyenera kutsatira malamulo ake kwakanthawi ndikupanga zizolowezi zatsopano zodyera.

Zakudya zabwino zobwerezabwereza

Zakudya zopatsa thanzi komanso zakudya zamasana ndi tsiku zimapezeka nthawi iliyonse yomwe mungafune. Koma ndimapuloteni, amaloledwa kuyankhulanso patadutsa miyezi iwiri ikamalizidwa.

Siyani Mumakonda