Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 8 m'masiku 13.
Ma calorie apakati tsiku ndi tsiku ndi 610 Kcal.
Zakudya zolondola zimatenga masiku 13. Ndizotheka kukonza thupi mwachangu mpaka ma kilogalamu a 8 (mwachilengedwe, mbali yaying'ono). Malamulo a chakudyachi safuna kuchotsedwa kwakukulu kwa chakudya kuchokera kwa inu. Ubwino wowonjezerapo wa njirayi ndi kukonza kagayidwe kake ndi kupewa zovuta zake.
Zofunikira pakudya
Malinga ndi malingaliro azakudya zoyenera, muyenera kudya katatu patsiku pafupipafupi. Zakudya zopanda chakudya tsopano ndizoletsedwa. Chakudya choyamba cha tsikulo ndi chopepuka. Nthawi zambiri, kadzutsa sayenera kukhala ndi khofi kapena tiyi wotsekemera komanso rye yaying'ono kapena mkate wonse wambewu. Yesetsani kudya chakudya chamadzulo pasanathe maola 19-20. Ndipo mukagona mochedwa kwambiri, idyani maola 3 musanapumule usiku. Maziko a chakudyacho ndi nyama yankhumba yamafuta ochepa, mazira a nkhuku yophika, masamba ndi zipatso. Magawo ambiri sanatchulidwe bwino. Muyenera kuwatsimikizira nokha, poganizira zosowa zanu ndi njala yanu. Ndikofunikanso kumwa madzi oyera okwanira. Zakumwa zomwe zili ndi mowa siziyenera kumwa.
Ndikofunikira kwambiri, ngakhale mokakamizidwa, kuti muchite masewera olimbitsa thupi. Masewera olimbitsa thupi m'mawa, kuthamanga mumlengalenga, kutikita minofu kumapangitsa zipatso za zakudya zanu kuwonekera komanso kukongola.
Zakudya zowongolera zidzakulolani kuti muchepetse thupi kwambiri. Koma kuti musunge zotsatira zomwe mwapeza, ndikofunikira kwambiri kuti mutulukemo moyenera ndikuphatikizana bwino ndi moyo wapambuyo pazakudya. Choyamba, musaiwale za kumwa mowa m'tsogolo, kumwa 1,5-2 malita a madzi akadali tsiku lililonse. Zakumwa zotentha, ma compotes, timadziti tatsopano ndi zakumwa zina zomwe mumakonda, yesetsani kumwa kwambiri opanda shuga. Ndikoyeneranso kuchepetsa kumwa shuga m'zakudya. Ndizothandiza kwambiri pazithunzi ndi thanzi - onjezerani uchi wachilengedwe pang'ono kapena kupanikizana ku zakumwa kapena chimanga. Pang'onopang'ono onjezerani kukula kwanu ndi ma calories. Ngati muli omasuka, sinthani ku zakudya zamagulu ochepa. Ganizirani zamafuta ochepa, mapuloteni athanzi komanso ma carbohydrate ovuta pazakudya. Tengani mafuta omwe thupi limafunikira kuchokera kumafuta a masamba, nsomba zamafuta ndi mtedza wosiyanasiyana. Idyani zakudya zopatsa mphamvu kwambiri (makamaka maswiti ndi ufa woyera), ngati mukufuna, idyani m'mawa.
Zakudya Zokonza Sabata Lililonse
tsiku 1
Chakudya cham'mawa: khofi wakuda.
Nkhomaliro: 2 mazira owiritsa; masamba atsopano a phwetekere ndi saladi.
Chakudya chamadzulo: nyama yang'ombe.
tsiku 2
Chakudya cham'mawa: khofi wakuda ndi mkate (rye kapena tirigu wathunthu).
Chakudya chamadzulo: nyama yang'ombe; phwetekere.
Chakudya chamadzulo: mbale ya msuzi wa masamba.
tsiku 3
Chakudya cham'mawa: khofi ndi rye croutons.
Chakudya chamadzulo: nyama yang'ombe yokazinga pansi pa atolankhani; masamba a letesi.
Chakudya chamadzulo: 2 mazira owiritsa ndi magawo angapo a ham owonda.
tsiku 4
Chakudya cham'mawa: khofi wakuda ndi mkate.
Chakudya: dzira lowiritsa; saladi wa grated watsopano karoti ndi 30 g wa tchizi wolimba wokhala ndi mafuta ochepa.
Chakudya chamadzulo: saladi ya zipatso zingapo zomwe mumakonda komanso 200-250 ml ya kefir yamafuta ochepa.
tsiku 5
Chakudya cham'mawa: kaloti wa grated ndi mandimu.
Chakudya: nkhono, nsomba yokazinga kapena yophika; phwetekere saladi wothira mafuta.
Chakudya chamadzulo: saladi yamphesa komanso yopanda wowuma.
tsiku 6
Chakudya cham'mawa: khofi ndi mkate.
Chakudya chamasana: nkhuku (yopanda khungu) yophika msuzi wake; saladi wa masamba ndi mandimu.
Chakudya chamadzulo: nyama yang'ombe; saladi wa masamba, womwenso kabichi wofiira, tsabola belu, phwetekere, supuni ya mafuta.
tsiku 7
Chakudya cham'mawa: tiyi wobiriwira wopanda shuga.
Chakudya chamasana: yophika kapena yophika nyama yopanda nkhumba; masamba aliwonse.
Chakudya chamadzulo: yogurt wachilengedwe (200 ml).
Zindikirani… Tomato akhoza m'malo mwa kaloti, ndi mosemphanitsa. Pambuyo pa tsiku lomaliza la zakudya, bwererani tsiku loyamba ndikubwereza menyu kuyambira koyambirira. Ngati mukufuna kuchepa pang'ono, ndipo zotsatira zake pakatha sabata limodzi zakukhutiritsani, mutha kusiya zakudya zoyambirira kale.
Zakudya zowongolera zotsutsana
- Kukhala pachakudya sikuvomerezeka kwa azimayi panthawi yomwe ali ndi pakati komanso akuyamwitsa, kwa ana, achinyamata komanso okalamba.
- Chidziwitso pakuwona njirayi ndi matenda osachiritsika, makamaka munthawi ya kukulira, matenda amtundu, ndi matenda aliwonse omwe amaphatikizidwa ndi kufooka kwa thupi.
- Zakudya zopatsa mphamvu zochepa zomwe zimapezeka mumndandanda wazinthu zitha kupangitsa kuti machiritso atenge nthawi yayitali. Inu kulibwino musakhale pachiwopsezo!
Ubwino wa zakudya zowongolera
- Mu kanthawi kochepa, mutha kutaya kunenepa kwambiri.
- Palibe chifukwa chochepetsera menyu ndikuchepetsa kwambiri zakudya.
- Chakudyacho chimaphatikizapo kuchuluka kwa mapuloteni, ndipo amadziwika kuti amakhutitsa kwa nthawi yayitali ngakhale m'mabuku ang'onoang'ono.
- Zakudya zolondola zidzasintha kayendedwe ka thupi, kuti m'tsogolo musadzapezenso mapaundi osafunikira.
Zoyipa zakukonza zakudya
- Zoyipa zakakonzedwe kokwanira zimaphatikizapo kuti sizikuwonetsa kukula kwamitundu. Munthu amatha kudya mopitirira muyeso kapena kusowa zakudya m'thupi, kulephera kukhala pakati.
- Tiyenera kudziwa kuti ambiri zimawavuta kuzolowera kadzutsa kakang'ono. Pakadutsa nthawi yamasana, pamakhala kumva njala, chifukwa chake, mutha kudya mopitirira muyeso.
- Sizovuta kuti dzino lokoma likhale munjira imeneyi, chifukwa amayenera kuiwala maswiti kwa milungu iwiri.
- Anthu omwe amakonda kuzizilitsa kukhosi amakhalanso ovuta.
- Mwa njira, akatswiri azakudya sagwirizana ndi njirayi, chifukwa malamulo ake amafunika kupewa zokhwasula-khwasula. Koma ndi chakudya chochepa kwambiri chomwe chimalimbikitsidwa kuti chifulumizitse kagayidwe kake ndikulola kuti muchepetse thupi, popanda kuwawidwa ndi njala.
Kugwiritsanso ntchito zakudya zabwino
Njira yodzikongoletsera imatha kubwerezedwa pambuyo pa milungu 3-4 itatha. Kupuma kwakanthawi ndikwabwino kwa thupi, kulola kuti lipezenso bwino.