Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 20 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 760 Kcal.
Kodi mukuyang'anabe njira yabwino yochepetsera mapaundi ambiri? Ndiye tcherani khutu ku zakudya zozizira zomwe zimagwirizana ndi dzina lake. Ngati mupirira masiku 30 (omwe ndi nthawi yayitali kwambiri yotsatirira zakudya), mutha kuchotsa ma kilogalamu 15-20 osafunikira.
Zofunika zakudya zozizira
Nthawi yomweyo, tikuwona kuti zakudya zoziziritsa kukhosi ndizoyenera kwa anthu omwe amakhala ndi moyo wopanda pake, chifukwa menyu ake amakhala ndi zopatsa mphamvu zochepa. Masewera olimbitsa thupi omwe ali ndi zakudya zotere samawonetsedwa, ndi bwino kudziletsa kuchita masewera olimbitsa thupi opepuka kapena masewera olimbitsa thupi. Apo ayi, simungathe kupeŵa kufooka.
Musanayambe njirayi, tikulimbikitsidwa kuyeretsa matumbo mothandizidwa ndi mankhwala otsekemera ndi ma enemas. Mankhwala achilengedwe atha kugwiritsidwanso ntchito ngati kudzimbidwa mukamatsatira zakudya izi.
Maziko a zakudya pazakudya zoziziritsa kukhosi ndi zinthu zotsatirazi: fillet yowonda (chisankho chabwino kwambiri ndi nkhuku kapena ng'ombe), mazira, masamba ndi zipatso, tchizi chamafuta ochepa, kefir ndi mkaka, mkate wakuda. Masabata atatu oyambirira a menyu ndi ofanana. Nthawi yachinayi ya masiku asanu ndi awiri imaphatikizapo, makamaka, kuchita mtundu wa kutsitsa mono-masiku, pamene muyenera kudya zinthu zina. Chilichonse chikufotokozedwa mwatsatanetsatane mu gawo "zakudya menyu". Kudya kozizira kwa masiku 21 kumaphatikizapo kudya katatu patsiku. Otsiriza 7 zakudya masiku, ndi bwino kudya fractionally, kutambasula akufuna ya chakudya tsiku lonse.
Poyang'ana njirayo, ndizoletsedwa kudya shuga, koma zimaloledwa kuphatikiza uchi wochepa muzakudya. Ndikofunika kuti ndi zachilengedwe, zopanda shuga.
Kuti zakudya zikhale zosavuta kutsatira, ndi bwino kugula zinthu zonse pasadakhale ndikukonzekera menyu. Yembekezani menyu osindikizidwa kukhitchini yanu kuti musakhale ndi mafunso okhudza zomwe muyenera kudya komanso nthawi yoti mudye. Zimalimbikitsidwanso kukonzekera mbale ndi matumba a chakudya kuti mutenge chakudya kuntchito kapena kumalo ena kumene mukupita. Kupatula apo, simungathe kupeza chakudya chomwe mungafune, tinene, mu buffet yamaofesi kapena m'malo odyera. Kuti zikhale zosavuta kuwerengera masiku ndi masabata, ngati mungathe, yambani kudya Lolemba.
Simufunikanso kusiya mchere panthawi yazakudya, koma ndikofunikira kuchepetsa kuchuluka kwake. Kuchokera ku zakumwa zotentha, mukhoza kusiya khofi wofooka muzakudya, ndi bwino kuti musagwiritse ntchito zakumwa zina.
Monga lamulo, kulemera kumachoka pamitengo yosiyana. Mu sabata yoyamba, nthawi zambiri ma kilogalamu 5 mpaka 7 amatayika. Mu sabata yachiwiri ndi yachitatu, kuwonda kumakhala pang'onopang'ono, kapena kulibe konse. Osada nkhawa, izi ndizabwinobwino. M'masiku asanu ndi awiri omaliza, pafupifupi ma kilogalamu 9-11 adzatuluka m'thupi. Inde, pamene kulemera koyambirira, ma kilogalamu ambiri amataya. Ndikofunikira kwambiri kuti musaphwanye njira ndikutsata mosamalitsa menyu omwe akufunsidwa. Apo ayi, simungangochepetsa thupi, komanso onjezerani kulemera kowonjezera.
Poganizira kutalika ndi zovuta za njira yofotokozedwayo, ndikofunikira kulabadira njira yolondola yotulukamo. Izi zidzathandiza osati kusunga zotsatira zake, komanso, mwinamwake, kuchotsa mapaundi owonjezera pang'ono mu nthawi yopuma.
Maupangiri Apamwamba XNUMX Ochokera Pazakudya
1. Dziletseni nokha
Potsatira malamulo a zakudya, thupi limakhala ndi njala, zomwe zimakupangitsani kufuna kudya chilichonse mosasankha. Mimba idzakuchirikizani mokondwa, chifukwa sichinadyedwe "chabwino" chochuluka. Ndikofunika kwambiri kukhala tcheru mukamaliza kudya, makamaka m'masiku oyambirira. Samalani kwambiri pazakudya. Ngakhale pambuyo pa chidutswa cha bun, maswiti kapena kutsekemera kwina, ma kilogalamu omwe atayika movutikira adzadzipangitsanso kumva. Kupewa zokhwasula-khwasula zosayenera, kunyamula zipatso, masamba, mtedza ndi inu. Izi zidzakuthandizani kuti musatseke kumverera kwanjala kodzuka kwambiri ndi kuwonongeka kwa kalori.
2. Yambitsani zatsopano pang'onopang'ono
Kwa mwezi wa chakudya, mimba yanu imagwiritsidwa ntchito pokonza zakudya zomwezo, kotero simungachitire mwina koma kudalira zomwe zinaletsedwa, makamaka ufa. Osamwa tiyi kwa nthawi yayitali. Ndibwinonso kuwonjezera uchi wochepa kwambiri ku zakumwa zotentha. Onetsetsani kuti mumapereka chakudya chokwanira cha mapuloteni: idyani mazira owiritsa (makamaka mapuloteni), nkhuku (mawere abwino kwambiri), tchizi tating'onoting'ono tating'ono. Ndizothandizanso kudya masamba atsopano, zipatso, zipatso (makamaka mtundu wopanda wowuma). Mbewu zambewu zonse, supu zamasamba zodedwa, masamba ophika osiyanasiyana adzakhala othandiza kwambiri pazakudya zosiyanasiyana.
3. Tsatirani mfundo za zakudya zopatsa thanzi
Kuphwanya zakudya kungathandize kupewa kutambasula m'mimba kachiwiri. Osadya kwambiri, idyani pafupipafupi komanso pang'onopang'ono. Ndibwino kuti mudye 5-6 pa tsiku. Choyamba, zikuthandizani kuti musatambasule m'mimba, ndipo kachiwiri, simudzakumana ndi njala yayikulu komanso kufuna kudya kwambiri.
4. Imwani madzi
Kumbukirani kuti tsiku lililonse muyenera kumwa madzi osachepera limodzi ndi theka kwa malita awiri oyera opanda mpweya (mukhoza mchere). Chizolowezi ichi ndi chofunikira kuti thupi la munthu lizigwira ntchito mokwanira. Kuonjezera apo, mchitidwe umenewu udzakuthandizani kudya pang'ono.
5. Musadye maola 3-4 musanayambe kupuma usiku
Kupanda zakudya maola angapo asanagone ndi kuwala, otsika-kalori chakudya chamadzulo kumathandiza kusunga kulemera mkati chimango kwa nthawi yaitali ndi kuiwala za zakudya okhwima kwa nthawi yaitali. Ndikofunikira kudya chakudya chama protein (mwachitsanzo, nyama yowonda kapena nsomba) pamodzi ndi saladi yamasamba. Chakudya choterocho chidzakhutitsa thupi mwangwiro ndipo sichidzabweretsa mafuta ochulukirapo m'thupi.
Dongosolo labwino lazakudya la milungu itatu
tsiku 1
Chakudya cham'mawa: theka la lita imodzi ya mkaka.
Chakudya chamasana: theka la lita imodzi ya mkaka.
Chakudya chamadzulo: 100 g mkate wakuda ndi kapu ya madzi a phwetekere.
Tsiku 2 ndi 5
Chakudya cham'mawa: 100 g mkate wakuda, kudzoza ndi 20 g batala; khofi, momwe mungawonjezere mkaka pang'ono ndi 1 tsp. uchi wachilengedwe.
Chakudya chamasana: 100 g nyama yophika kapena nkhuku fillet (yopanda khungu); 100 g wa otsika mafuta tchizi ndi 100 ga mkate wakuda.
Chakudya chamadzulo: mazira awiri a nkhuku, yophika kapena yokazinga mu poto popanda kuwonjezera mafuta.
Tsiku 3 ndi 6
Chakudya cham'mawa: saladi ya maapulo awiri ang'onoang'ono ndi lalanje kapena pichesi.
Chakudya chamasana: msuzi wamasamba wosakazinga (mbale); 2 mbatata yophika ndi 1 tsp. yophika wobiriwira nandolo.
Chakudya chamadzulo: saladi wa tomato awiri ndi nkhaka ziwiri, 1 tsp. uchi.
Tsiku 4 ndi 7
Chakudya cham'mawa: 100 g tchizi ndi kapu ya khofi ndi mkaka.
Chakudya chamasana: 100 g nyama yophika kapena nkhuku fillet; 2 mazira a nkhuku yophika; 100 g mkate wakuda.
Chakudya chamadzulo: kefir yamafuta ochepa (galasi).
Zakudya Zakudya Zam'kalasi XNUMX Sabata
Tsiku 1 - 1,5 makilogalamu a maapulo.
Tsiku 2 - 100 g wa ng'ombe yophika kapena nkhuku yophika mafuta ochepa.
Tsiku 3 - 1,5 makilogalamu a tomato ndi nkhaka.
Tsiku 4 - 100 g tchizi (makamaka Dutch); lita imodzi ya madzi amchere.
Tsiku 5 - 100 g wa ng'ombe yophika kapena nkhuku yophika mafuta ochepa.
Tsiku 6 - 2 mazira a nkhuku yophika ndi 1 lita imodzi ya kefir yamafuta ochepa.
Tsiku la 7 - 100 g wa tchizi wolimba ndi 1 lita imodzi ya vinyo wouma (ngati simukufuna kumwa mowa, m'malo mwake ndi tiyi wobiriwira wopanda zotsekemera).
Contraindications kwa chakudya ozizira
- Inde, anthu ochepera zaka 18 ndi ukalamba, amayi pa nthawi ya mimba kapena kukonzekera, kuyamwitsa sangathe kudya motere.
- Choyipa chowonera njirayi ndi matenda am'mimba ndi m'mimba, atherosulinosis, matenda oopsa, kuwonongeka kwaimpso, matenda aliwonse osatha panthawi yakuchulukirachulukira.
- Simuyenera kudya momwe akufunira komanso omwe amapita kukasewera, makamaka akatswiri.
- Iwo kwambiri m'pofunika kukaonana ndi oyenerera akatswiri musanayambe kudya okhwima chotero.
Ubwino wa Zakudya Zozizira
- Malinga ndi ndemanga za omwe ataya thupi, atatha kudya, khungu silimagwedezeka, koma "kusonkhanitsa". Chifukwa chake, mwina, thupi lanu silidzangokhala locheperako, komanso, chofunikira, lokongola komanso lokwanira.
- Ngati njira yofotokozedwayo itsatiridwa, thupi limadziyeretsa lokha ku poizoni ndi zigawo zina zomwe zingawononge.
- Chokongola kwambiri pakuchepetsa thupi ndikuti pazakudya zoziziritsa kukhosi, mutha kutaya kilogalamu yowoneka bwino ndikusintha kwambiri chithunzi chanu.
Kuipa kwa chakudya chozizira
- Kukhala pazakudya zokhwima komanso zanthawi yayitali kungayambitse ulesi ndi njala. Mwayi wa mawonetseredwe oterowo ndi okwera kwambiri m'masiku oyambirira a zakudya, pamene zakudya zimakhala zochepa kwambiri.
- Kudzimbidwa kungachitike potsatira malangizo a zakudya, ndiye kuti ndi bwino kumwa mankhwala otsekemera achilengedwe. Dieters nthawi zambiri amadandaula chifukwa cha ludzu, choncho onetsetsani kuti mumamwa madzi ambiri.
- N'zotheka kuti pafupifupi tsiku lachitatu kapena lachinayi lotsatira malamulo a zakudya, mudzakumana ndi kumverera kowawa m'kamwa mwanu kapena kuona chophimba choyera pa lilime lanu. Opanga zakudya zozizira amalangiza kuti asachite mantha ndi izi. Motero, poizoni wounjikana m’thupi amasonyeza za iwo eni, ndipo tsopano akuchoka. Pachifukwa chomwecho, zotupa zimatha kuwoneka. Monga lamulo, zimachitika tsiku limodzi kapena awiri. Ngati izi sizichitika, onetsetsani kuti mwawonana ndi dokotala.
- Kuti mukhalebe ndi zakudya zabwino, muyenera kukhala ndi mphamvu zolimba komanso kupirira, chifukwa njirayo siili yolimba, komanso yayitali.
Kuchitanso zakudya zozizira
Sitikulimbikitsidwa kuti muzitsatiranso zakudya zozizira kwa miyezi isanu ndi umodzi itatha.