Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 600 Kcal.
Ngati mukufuna kutaya makilogalamu 5-6 osafunikira, ndipo mulibe sabata lopitilira izi, njira yochepetsera thupi yotchedwa 6 chimanga ingathandize. Malinga ndi malamulo ake, kwa masiku 7 muyenera kudya tirigu wosiyanasiyana, tsiku lililonse - chimanga china.
Zakudya 6 za phala
Zakudya 6 phala limatanthawuza njira yochepetsera thupi, momwe kulimbikitsira kwa zakudya kumagwiritsa ntchito chakudya chambiri ndikuchepetsa mapuloteni ndi mafuta. Patsiku loyamba la zakudya, muyenera kudya phala la tirigu, lachiwiri - mapira, lachitatu - oatmeal, lachinayi - mpunga, ndipo tsiku lachisanu ndi lachisanu ndi chimodzi, muyenera kuyang'ana balere ndi zosakaniza zonse dzinthu chomwe mumakonda, motsatana.
Kuti chakudya cha porridge 6 chikhale chothandiza kwambiri pokhudzana ndi kuonda ndi maubwino azaumoyo, muyenera kumvetsetsa izi. Ma groats amayenera kutsanulidwa ndi madzi otentha madzulo mu gawo limodzi mpaka atatu. Pambuyo pake, kubweretsa kwa chithupsa, wiritsani kwa mphindi zisanu. Kenako timachotsa phala ija, kukulunga ndi thaulo ndikusiya kukapatsa osachepera maola 5. Ndizoletsedwa kuwonjezera shuga, batala phala. Ndikofunika kwambiri kusiya mchere. Pomaliza, lolani kuti mugwiritse ntchito mchere pang'ono patsiku, koma osatinso. M'malo mwake, nthawi zina mumatha kumera phala ija ndi kuwonjezera msuzi wa soya, komanso pang'ono.
M'mawa (pafupifupi mphindi 30 musanadye), tikulimbikitsidwa kuti timwe kapu yamadzi otentha owiritsa. Izi zithandizira kudzutsa thupi pambuyo pakupuma usiku ndikufulumizitsa njira zamagetsi zomwe zikuchitika mmenemo.
Yesetsani kudya pang'ono pang'ono, kukonzekera mapulani anu kuti muzidya pang'ono pokha pafupipafupi. Palibe gawo lomveka bwino la chimanga. Mverani malingaliro anu. Musayese kudya mopitirira muyeso, koma nthawi yomweyo, palibe chifukwa chodzizunzira nokha ndikumva njala. Osadula magawo anu kwambiri.
Ngati muli ndi chidwi chokwanira, mutha kuyesa kudya chimanga. Koma ndizololedwa, malinga ndi zofunikira za zakudya 6 za phala, kusiyanitsa chakudyacho ndi zipatso zochepa, zipatso, ndiwo zamasamba (makamaka mtundu wosakhala wowuma), kefir yamafuta ochepa, zipatso zopanda zipatso kapena madzi a masamba (makamaka wothinidwa mwatsopano). Ndizotheka kuti zotsatira za chakudyacho ziziwoneka pang'ono motere (kutaya 1-2 kilogalamu yocheperako poyerekeza ndikudya phala lokhalo), koma chakudyacho chizikhala chokoma kwambiri, ndipo kuchepa thupi kudzakhala kotheka momwe zingathere.
tsiku 1
Chakudya cham'mawa: gawo la phala la tirigu ndikuwonjezera zipatso zomwe mumakonda (makamaka nyengo).
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: gawo la phala la tirigu ndi kapu ya madzi apulo.
Zakudya zodyera masana: Kugulitsa nkhaka zopanda kanthu komanso saladi yoyera kabichi.
Chakudya chamadzulo: gawo la phala la tirigu ndi katsabola ndi parsley ndi tomato wochepa watsopano.
tsiku 2
Chakudya cham'mawa: phala la mapira, lomwe lingaperekedwe ndi kefir pang'ono.
Akamwe zoziziritsa kukhosi: apulo.
Nkhomaliro: gawo la mapira phala ndi nkhaka-phwetekere saladi ndi zitsamba.
Chakudya chamasana: 2-3 tangerines.
Chakudya chamadzulo: gawo lamapira phala ndi kapu yamadzi apulo.
tsiku 3
Chakudya cham'mawa: mafuta a oatmeal ndi zipatso zochepa zomwe mungasankhe.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya: kudya kwa oatmeal ndi kapu ya madzi a zipatso.
Chakudya chamasana: kefir-berry-oatmeal cocktail.
Chakudya chamadzulo: gawo la oatmeal ndi zitsamba; Galasi la juwisi watomato.
tsiku 4
Chakudya cham'mawa: gawo la phala la mpunga ndi nkhaka zatsopano za 2-3.
Akamwe zoziziritsa kukhosi: theka la apulo ndi 150 ml ya kefir.
Chakudya chamasana: gawo la phala la mpunga ndi zipatso za manyumwa.
Chakudya chamasana: kapu ya kefir.
Chakudya: gawo la mpunga phala ndi nkhaka-phwetekere saladi.
tsiku 5
Kadzutsa: gawo la phala la balere ndi peyala.
Akamwe zoziziritsa kukhosi: kapu ya madzi apulo.
Chakudya: chakudya cha phala la barele ndi nkhaka zatsopano.
Chakudya chamasana: theka la apulo ndi kapu ya kefir.
Chakudya chamadzulo: gawo la phala la barele ndi masipuni ochepa a saladi yoyera kabichi ndi masamba ambiri.
tsiku 6
Chakudya cham'mawa: gawo la barele ndi kapu ya kefir.
Akamwe zoziziritsa kukhosi: manyumwa ndi mphete zingapo za chinanazi.
Chakudya: gawo la barele ndi nkhaka-phwetekere saladi.
Chakudya chamasana: Maapulo awiri ophika pakati.
Chakudya: gawo la barele ndi kapu yamadzi a phwetekere.
tsiku 7
Chakudya cham'mawa: gawo la oatmeal wothira kefir ndi tizipatso tating'ono tomwe timaphika.
Akamwe zoziziritsa kukhosi: lalanje.
Chakudya chamadzulo: gawo la mpunga ndi saladi wa nkhaka, kabichi ndi amadyera.
Chakudya chamasana: apulo wophika ndi kapu ya kefir.
Chakudya chamadzulo: gawo la phala la buckwheat ndi phwetekere watsopano kapena kapu yamadzi kuchokera ku masamba awa.
Contraindications zakudya 6 chimanga
- Zakudya 6 za phala sichinthu chofananira ndi matenda a leliac (matenda a leliac). Chowonadi ndi chakuti matendawa m'matumbo ang'onoang'ono amakhala ochepa kwambiri, chifukwa chakudya sichimayamwa bwino. Ndipo popeza kuti gilateni amachuluka mu chimanga, zakudya zamtunduwu ziyenera kusiya.
- Ngati mukusalolera zakudya zina zilizonse zomwe mumadya, zisinthanitseni zina (makamaka kuchokera pamndandanda wazakudya).
- Ngati muli ndi matenda am'mimba, ndikofunikira kuti mufunsane ndi akatswiri asanayambe kudya. Mwachitsanzo, ngati zilonda zam'mimba, njirayi itha kutsutsidwa.
- Oletsedwa kutsatira zakudya 6 za phala nawonso ndi nthawi yapakati, yoyamwitsa, zaka mpaka 18 kapena pambuyo pa zaka 60, pomwe thupi liyenera kudya bwino.
Ubwino wazakudya 6 za phala
- Popeza njirayi yomwe amakonda kwambiri - chimanga - ndi chopatsa thanzi, simudzafunika kulimbana ndi njala yoopsa yomwe imakulepheretsani kuti muchepetse kunenepa.
- Zimathandizira kukhala ndi chakudya chokwanira komanso chophwanya. Nthawi zambiri, munthu amakhala alibe nthawi yoti amve njala (inde, ngati simudya pang'ono).
- Ndipo kuyerekezera kwakanthawi kochepa kwa njira ya zakudya, monga lamulo, kumakuthandizani kuti mupirire popanda zovuta zilizonse.
- Zakudya 6 za phala ndizothandiza kwambiri potengera zinyalala. Zachidziwikire, potembenukira ku njirayi yochepetsa thupi kuti muthandizidwe, muwona kuti simunangowononga ndalama zowonjezera pakudya, komanso mudasunga zambiri.
- Kuphatikiza apo, mbewu zonse zomwe zimapezeka mchakudyacho zimakhala ndi zinthu zabwino. Phala la tirigu liri ndi mavitamini B1, B2, olemera ndi chitsulo, phosphorous, beta-carotene, mafuta a masamba, wowuma. Amagwiritsidwa ntchito mosavuta ndi thupi, amathandiza kuchotsa poizoni ndi poizoni, amachepetsa kagayidwe kake ka mafuta ndikuchepetsa milingo yama cholesterol m'mwazi woyenera.
- Mapira phala ndi othandiza makamaka pa chimbudzi, minofu ndi mafupa dongosolo, amalimbikitsa njira zosinthika za khungu ndikuthandizira kuthetsa kudzikweza.
- Oatmeal ndi gwero lodabwitsa la mphamvu. Zimathandizanso kuchepetsa cholesterol, imachepetsa acidity m'mimba, imathandizira magwiridwe antchito amanjenje komanso kugwira ntchito kwa chithokomiro.
- Phala lampunga ndi m'modzi mwa atsogoleri pakati pa chimanga malinga ndi zomwe zili ndi chakudya chambiri, chomwe chimatha kudziunjikira minofu ndikulimbitsa thupi ndi kuchita. Kuphatikiza apo, imakoka zinthu zovulaza zomwe zimakhala mthupi ndikuthandizira kuzichotsa. Komanso, mpunga ndi nkhokwe ya mavitamini B, E, PP, potaziyamu, manganese, selenium, phosphorous, zinc.
- Balere ndi balere wamchere amakhalanso ndi chakudya chamafuta ndi mafuta, komanso michere yazakudya. Mbewu izi zimapindulitsa kwambiri dongosolo la mtima, kulimbitsa mafupa, kukonza masomphenya ndikuwonjezera chitetezo chamthupi.
Zoyipa zakadyedwe ka phala 6
- Pali zovuta zochepa pazakudya za phala 6. Pokhapokha ngati chakudya choterocho sichili choyenera kwa iwo omwe sakonda kwambiri chimanga ndipo sangathe kulingalira moyo wopanda mapuloteni. Komabe, kudya kwambiri chimanga sabata yonse sikophweka, ndipo kulimbika kumafunikanso pa izi.
- Kuti muwone kuthekera kwanu ndikumvetsetsa kufunikira kwanu kutsatira izi, mutha kuyesa kusala kudya phala lamtundu wina. Ngati tsikulo lingadutse popanda zovuta zilizonse, thanzi lanu silidzalephera, ndiye ngati mungafune, mutha kuyesanso njira 6 za phala.
Kubwezeretsanso mapira 6
Kubwereza zakudya zamphika 6, ngakhale zitakhala zosavuta bwanji kwa inu, sizikulimbikitsidwa kale kuposa milungu 4-5 mutamaliza.