Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 590 Kcal.
Zakudya za 5 spoon zikukula kwambiri. Ndikokwanira kungotembenukira ku chithandizo cha injini iliyonse yosaka pa intaneti padziko lonse lapansi, ndipo mudzawona ndemanga zambiri zokopa za zakudya izi, zomwe zathandiza kusintha anthu ambiri.
Simuyenera kusiya zakudya zomwe mumakonda, ndipo nthawi yomweyo mudzaonda. Zikuwoneka ngati zongopeka? Ayi, monga momwe oyambitsa dongosolo ili ndi anthu omwe adakumana nawo pawokha amanenera.
Zakudya zofunika supuni 5
Zimadziwika kuti kudya mopitirira muyeso, vuto lalikulu lazakudya m'zaka za zana la XNUMX, ndizomwe zimayambitsa kunenepa kwambiri. Zakudya izi zimakuphunzitsani kudya moyenera, kapena kani, kuti musamadye kwambiri. Ndi chakudya chachibadwa, choyezedwa chomwe chimayambitsa kuwonda.
Dzina lodzifotokozera la supuni 5 limatanthauza kuchuluka kwa chakudya kuchuluka kwa supuni 5. Mutha kuyeza ndi masupuni, koma ndiye mutha kukwanitsa kale zonse 15. Mutha kuyeza kuchuluka kwa chakudya, potengera sikelo yakhitchini. Koma sikuti nthawi zonse amakhala pafupi, ndipo sikuti aliyense ali ndi ntchito zapakhomo. Kugwiritsa ntchito masipuni pankhaniyi kudzakhala kosavuta. Mutha kuwerengera gawo lanu lazakudya popanda vuto kulikonse. Palibe amene angazindikire kuti mukudya.
Muyenera kudya maola atatu aliwonse (pazipita, 3). Palibe zoletsa pa kuchuluka kwa chakudya patsiku. Mangani ndandanda yanu ya moyo ndi ntchito, ndipo yesetsani kuti musadye osachepera maola 4-3 musanagone.
Kusankha kwazinthu ndikokwanira pakufuna kwanu. Inde, zidzakhala zabwino ngati mungasinthe zakudya zanu kukhala zakudya zoyenera. Koma lamulo lofunika kwambiri ndilo kusunga miyeso ndi nthawi.
Koma zakumwa, supuni 5 ndizovuta kwambiri. Opanga ake amalimbikitsa mwamphamvu kumwa (popanda kulowa kulemera kwa chakudya) zakumwa zopanda shuga (kapena osachepera pang'ono). Tikulimbikitsidwa kuti tiganizire za kumwa madzi oyera. Zakumwa zotsalazo ziyenera kumwa pang'ono momwe zingathere. Kupanda kutero, ngakhale kutsatira malamulo omwe ali pamwambapa, mutha kuponya zopatsa mphamvu zambiri. Mulimonsemo, kuti musatambasule m'mimba, yesetsani kuti musamwe chilichonse kwa mphindi 20-30 mutadya. Ngati mungayembekezere ola limodzi, chabwino!
Inde, sizinthu zonse zomwe zingayesedwe ndi spoons. Ngati tikukamba za mankhwala olimba (zipatso zomwezo), ndiye kuti ndi bwino kuziyeza ndi sikelo, kuti musamawerenge molakwika. Gawo lomwe limalowa mu spoons 5 ndi pafupifupi 150-200 g. Mwa njira, izi ndi momwe zipatso zamtundu umodzi (apulo, peyala, lalanje) zimalemera.
Komanso, malamulo a 5 spoons akulimbikitsidwa kuti achepetse pang'ono kuchuluka kwa mchere muzakudya, makamaka ngati poyamba munkakonda kudzaza mbale. Choyamba, mchere wambiri ukhoza kuvulaza thupi, ndipo kachiwiri, ukhoza kuyambitsa chilakolako champhamvu ndipo, chifukwa chake, kudya kwambiri. Ndi mdani woipitsitsa uyu kwa anthu onenepa kwambiri.
Ponena za kuchuluka kwa kuwonda kwambiri, muyenera kuwonjezera kulemera kwa thupi lanu koyamba. Ngati muli ndi ma kilogalamu ambiri okhumudwitsa, ndiye kuti mu sabata lazakudya zotere, ngakhale osasintha mawonekedwe a menyu, mutha kutaya pafupifupi 5 kg. Ngati palibe kulemera kwakukulu, ndiye, ndithudi, sadzachoka mofulumira chotero.
Koma kumbukirani kuti kutaya thupi mwamsanga ndi pang'ono mapaundi owonjezera sikuli bwino kwa thanzi, koma nthawi zambiri kwa chiwerengero. Khungu likhoza kungogwa. Choncho bwerezani nokha mawu akuti, mumayendetsa mwakachetechete - mudzapitiriza ndikusintha mosangalala, kukumbukira malamulo a dongosolo lino. Ndipo zotsatira zake zidzagogoda pachitseko chanu mwa mawonekedwe a chithunzi chabwino.
Ngati poyamba zimakuvutani kutsatira malangizo azakudya, ndipo simukudziwa kuti ndi zakudya ziti zomwe mungasankhe, popeza zakudya zanu zinali kutali kwambiri ndi zakudya zoyenera, zomwe zili pansipa zikuthandizani.
Chakumwa: oatmeal mu mkaka (mukhoza kuwonjezera uchi pang'ono ndi mtedza kwa izo).
nkhomaliro: nthochi kapena lalanje.
chakudya: gawo la nyama yankhuku mpaka 200 g.
Chakudya chamasana: saladi ya masamba omwe mumawakonda, okoma ndi kirimu wowawasa pang'ono.
chakudya: phala la mpunga kapena nsomba zingapo zowiritsa (kapena zophikidwa).
Mukagona mochedwa, mutha kumwa kapu ya kefir wopanda mafuta ochepa, mkaka wophikidwa ndi thovu kapena kudya yogati yopanda shuga.
Contraindications zakudya 5 supuni
Ngati zonse zili bwino ndi thupi lanu, ndiye kuti zakudya izi zidzangopindulitsa. Koma chakudya choterocho contraindicated anthu amene mtundu wa matenda a m`mimba thirakiti.
Mwachibadwa, sikoyenera kumamatira ku zakudya zopatsa thanzi kwa iwo omwe ali ndi matenda omwe amafunikira zakudya zapadera, kuphatikizapo kumamatira ku chakudya china.
Ubwino wazakudya za supuni 5
Pali zabwino zambiri pazakudya izi.
1. Mutha kudya zakudya zomwe mumakonda ndikuchepetsa thupi popanda kumva kusapeza bwino komanso osamva njala.
2. Metabolism imathamanga ndipo thupi lonse limayamba kugwira ntchito bwino.
3. Kunenepa kumachepa bwino.
4. Mukhoza kuchotsa pafupifupi mapaundi osafunika.
Zoyipa zakudya za supuni 5
Panalibe zovuta zakudya izi. Inde, anthu omwe amakonda kudya chakudya chochuluka kwambiri, m'masiku oyamba a zakudya (monga lamulo, tikulankhula za masiku 3-4) akhoza kumva njala osadya supuni zisanu za chakudya. Muyenera kukhala oleza mtima pang'ono osapatuka pazoyambitsa za dongosolo lino. Zachidziwikire kuti posachedwa mudzizolowera mabuku atsopano, ndipo m'mimba ndi mawonekedwe zikomo.
Kubwezeretsanso zakudya
Mwachiyanjano, muyenera kupanga ndandanda yazakudya iyi kukhala chizolowezi cha moyo wanu. Izi zikuthandizani kuti musakumanenso ndi ma kilogalamu omwe adakusiyani mutalowa m'moyo wabodza.
Mwachidule, ngati mwataya kale kulemera kokwanira ndipo mukufuna kusiya izi, onjezerani pang'ono kalori yomwe mumadya. Koma opanga zakudya amalangiza mwamphamvu kuti asakhudze kuchuluka kwake. Kupanda kutero, mutha kungotambasulanso m'mimba mwanu ndipo, chifukwa chake, mukufuna kudya chakudya chochulukirapo (kumene, kwenikweni, tikuthamangira ku dongosolo lino).