Zakudya "10 mankhwala", masiku 7, -4 kg

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 770 Kcal.

Zakudya sizitanthauza nthawi zonse kuletsa zakudya kapena kusala kudya. Mutha kupeza njira, zakudya zomwe sizimazunza m'mimba, zimakhala zokhazikika ndipo zimakulolani kutaya mafuta a ballast. Izi ndi zomwe mungatchule "zakudya 10", zomwe zimatha sabata imodzi.

Ponena za kuwonda, apa muyenera kupitilira kuchokera kumayendedwe amunthu payekha komanso kuchuluka kwa mapaundi owonjezera omwe alipo. Malinga ndi ndemanga za anthu omwe adziwona okha, munthu amatenga makilogalamu 1,5-2 pa sabata, ndipo wina akhoza kudzitama kuti atsanzikana ndi 3-4 (komanso kuposa) kg. Ngati zakudyazo zimaloledwa bwino, ndipo mukufuna kusintha mawonekedwe anu pang'ono, mutha kukulitsa mpaka masiku 10.

10 Zofunikira pa Zakudya

Zimaloledwa kuphatikiza zinthuzi momwe mukufunira. Koma ndikofunikira kupanga menyu kukhala wosiyanasiyana, pogwiritsa ntchito kuchuluka kwa mayina azakudya zomwe zatchulidwa tsiku lililonse. Kulemera kwa chakudya cha tsiku ndi tsiku kuyenera kukhala mkati mwa 1,5 kg. Ngati mudya chakudya chochepa, tsitsani RDA pang'ono, koma musafe ndi njala. Omwe amapanga 10 Food Diet amalangiza kudya zakudya zitatu zazikulu tsiku lonse. Ngati mukufuna, mutha kukhala ndi akamwe zoziziritsa kukhosi pakati pawo (zowona, amaloledwa chakudya).

Zakudya menyu "10 mankhwala"

Chitsanzo cha zakudya za "zakudya 10" kwa masiku asanu

Zindikirani... Ngati mukumva njala pakati pa chakudya chachikulu kapena musanagone, mukhoza kumira ndi apulo kapena kefir wochepa kwambiri.

Zotsutsana ndi zakudya "10 mankhwala".

Kutsatira zakudya za "zakudya 10" sikuvomerezeka pa nthawi ya mimba ndi lactation, komanso kwa omwe ali ndi matenda aakulu (makamaka ndi kuwonjezereka kwawo) kapena matenda a m'mimba.

Ubwino wa Zakudya 10 Zazakudya

1. Zakudya "10 zopangira" zitha kuphatikizidwa ndi njira zoyenera zomwe sizimayambitsa kuchepa kwa thupi, sizimayambitsa kufooka ndi "mabonasi" ena osasangalatsa azakudya.
2. Mutha kupanga menyu pophatikiza zinthu momwe mukufunira. Mutha kudya zakudya zosiyanasiyana ndikuchepetsa thupi.
3. Ngati muwonetsa malingaliro anu ndipo osakhala aulesi kuti mukhale ndi nthawi kukhitchini, mbale sizidzakhala zathanzi zokha, komanso zokoma.
4. Dongosolo la "10 product" ndi losavuta kunyamula, silimakupangitsani njala, chifukwa chake siliyenera kuvulaza thupi labwino. Pafupifupi zakudya zonse zomwe zimaperekedwa zimapezeka chaka chonse. Njirayi imathandizira kukhala ndi chizolowezi chodya zakudya zoyenera ndikulola, ngati simukuvala zovulaza zonse, pambuyo pake, sungani kulemera kwatsopano kwa nthawi yayitali. Ndipo ngati mukufuna, mwa kuwongolera zopatsa mphamvu zama calorie, mutha kupitiliza kuonda. Kuthamanga kwapang'onopang'ono kwa kilogalamu kumasungidwa ndi akatswiri ambiri azakudya ndi madokotala omwe amadziwika kuti amatsutsana ndi kuwonda kwambiri.

Muyeneranso kulabadira zinthu zopindulitsa zomwe sizimachotsedwa pazakudya zomwe zili muzakudya.

Mwa mitundu yonse ya nyama yomwe ilipo, fillet ya nkhuku ndiyomwe imadya kwambiri. Ndi gwero lodabwitsa la mapuloteni osavuta kupukutika omwe thupi limafunikira kuti ligwire bwino ntchito. Nkhuku imakhala ndi mafuta ochepa komanso mapuloteni ambiri, zomwe zimathandiza kuti thupi likhale lokongola komanso lopanda mphamvu. Nkhuku imakhala ndi mavitamini a B ambiri, omwe amathandiza kuti khungu likhale ndi thanzi labwino, limathandizira kagayidwe kake komanso kugwira ntchito kwa mitsempha.

Mazira a nkhuku ndi "osunga" mapuloteni athunthu, omwe amaphatikizapo zovuta za amino acid zofunika. Makamaka, ali ndi leucine, amino acid wofunikira kwambiri yemwe sapezeka muzambiri zotere muzakudya zina zilizonse. Ndicho chifukwa chake mazira (makamaka chigawo chawo cha mapuloteni) amakonda kwambiri othamanga, omwe amayang'anitsitsa thanzi lawo ndi maonekedwe awo. Mazira amakhalanso ndi selenium, potaziyamu, magnesium, calcium, iron, phosphorous, mavitamini a magulu A, B, E, D.

Kefir ndi mkaka wosakanizidwa womwe umayendetsa kagayidwe kachakudya. Tikuwonetseni kuti kefir yatsopano imakhala ndi mankhwala ofewetsa thukuta, koma yakale (yoposa masiku atatu), m'malo mwake, imalimbitsa matumbo. Kefir imathandiza thupi kuti "litenge" puloteni yokwanira, imachepetsa zovuta za matenda a chiwindi, m'mimba, kapamba, komanso kutenga nawo mbali popewera kupezeka kwawo.

Nkhaka zili ndi madzi 95% ndipo zimakhala ndi zopatsa mphamvu zochepa kwambiri (magawo 15 okha pa magalamu 100 amphamvu), chifukwa chake ndi othandiza kwambiri pakuchepetsa thupi. Nkhaka zimakhala ndi fiber zambiri, zomwe zimathandizira matumbo kuyenda bwino. Mphatso za chilengedwe ndi zothandiza kwambiri kwa anthu amene matenda a mtima dongosolo, chiwindi, impso, akudwala kagayidwe kachakudya nyamakazi, gout.

A okwanira kuchuluka kwa tomato mu zakudya kumathandiza kuchepetsa mlingo wa zoipa mafuta m`thupi ndi kumathandiza kupewa matenda a mtima. Asayansi adachita kafukufuku momwe masamba 28 osiyanasiyana "adatenga nawo gawo". Malinga ndi zotsatira zake, tomato adadziwika kuti ndi othandiza kwambiri pazamasamba (pamodzi ndi nyemba zobiriwira). Chifukwa cha kuchuluka kwa lycopene, tomato ndiwofunika kwambiri pa thanzi la mafupa. Kudya tomato nthawi zonse pazakudya kumapangitsa kuti fupa likhale lolimba, kumachepetsa chiopsezo cha kuvulala ndi kusweka. Popanda masamba odabwitsa awa muzakudya, mwayi wokumana ndi osteoporosis ndi matenda ena ukuwonjezeka kwambiri.

Mu zukini, asayansi amaona chiŵerengero chabwino cha potaziyamu ndi sodium. Izi zimakhala ndi phindu pa kayendedwe ka madzi m'thupi, zimathandiza thupi kunena mwachibadwa kumadzi owonjezera, kudzikundikira komwe kungayambitse matenda. Ndipo kupezeka kwa ma organic acid ambiri mu zukini kumawapangitsa kukhala chakudya chabwino kwambiri cha odwala matenda ashuga komanso anthu omwe ali ndi matenda am'mimba.

Biringanya imathandizanso kwambiri pamavuto am'mimba. Amathandizanso kupewa komanso kusalala kwa atherosulinosis, chifukwa amachepetsa kuchuluka kwa cholesterol yoyipa m'magazi. Kugwiritsa ntchito biringanya mwachangu (popanda zotsutsana) kumalimbikitsidwa kwa okalamba omwe ali ndi matenda amtima, omwe amakhala ndi edema. Eggplants ali ndi chifukwa cha potaziyamu, chomwe chimathandizira kuchotsa madzi ochulukirapo m'thupi ndikuwongolera kagayidwe kamadzi.

Kabichi ali ndi mavitamini ambiri a magulu B, P, PP, E, carotene, fiber, potaziyamu. Kugwiritsa ntchito kwake kumapangitsa kuti matumbo azigwira bwino ntchito, ndikupangitsa kuti azikhala bwino. Kabichi ndiwothandiza kwambiri kwa anthu omwe akudwala matenda oopsa, zilonda zam'mimba ndi ndulu.

Pakati pa zinthu zosiyanasiyana zothandiza za maapulo, timawona kuti kugwiritsa ntchito kwawo kumakhudza kwambiri ntchito ya mitsempha ya mitsempha, kumatsutsa zomwe zimatchedwa kuumitsa kwa mitsempha yamagazi ndikuyeretsa magazi mwangwiro. Ubwino wa maapulo pakuwona, khungu, tsitsi ndi misomali ndizosatsutsika.

Bowa ndi wapadera chifukwa ali ndi mwangwiro bwino zikuchokera biologically yogwira zinthu. Ndi ma calorie otsika, omwe amagayika mosavuta okhala ndi ma amino acid 18. Zigawo za bowa zimakhala ndi phindu pamanjenje, njira za hematopoietic, ndipo ndi njira yabwino kwambiri yopewera matenda ambiri amtima. Zatsimikiziridwa mwasayansi kuti ali ndi anti-cancer zotsatira za bowa.

Kuipa kwa 10 Food Diet

• Chakudyacho chingakhale chovuta kwa iwo omwe amazolowera kudya zinthu zovulaza ndi kunyalanyaza zinthu zathanzi.
• "Khumi" sangakhale oyenera kwa anthu omwe ali ndi cholinga chotaya makilogalamu ambiri mu nthawi yochepa. Njirayi sidzakulolani kuti musinthe mwamsanga chiwerengero chanu, ngati simukudula zakudya zambiri.

Kubwereza zakudya "10 zakudya".

Sizoyenera kubwereza zakudya za "10" kwa miyezi 1-2 itatha kumaliza kwake.