Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 600 Kcal.
Zakudya zopangidwa ndi ma kalori ndizotchuka komanso zothandiza. Njira zotere zimakopa iwo omwe akufuna kuonda chifukwa sanapemphedwe kudya chakudya chilichonse. Ndipo zoletsa zochepa zimachepetsa kufunitsitsa kuziphwanya.
Zofunikira za kalori 600
Ngati mungaganize zoyeserera nokha zakudya zopatsa mphamvu ma calorie 600, ndiye, monga mungaganizire, muyenera kukonzekera menyu kuti mtengo wamagetsi wazakudya za tsiku ndi tsiku zisapitirire izi. Tiyenera kuvomereza kuti chakudya chochepa kwambiri sichingatchulidwe kuti ndi cholondola. Ngati mukufuna kutsatira izi, yesetsani kusiyanitsa zakudya zanu momwe mungathere potengera zakudya zabwino. Limbikitsani menyu ndi mkaka wopanda mafuta ambiri, nyama yopanda mafuta, nsomba, masamba, zipatso. Onetsetsani kuti mumamwa madzi okwanira. Zakumwa zotentha - tiyi, khofi - mutha kumwa. Koma ndi bwino kukana kuwonjezera maswiti kwa iwo. Kupanda kutero, sizikhala zosavuta kudzaza thupi ndi kuchuluka kwa kalori. Mwambiri, mutha kudya chilichonse, koma ndibwino kudya chakudya chochepa kwambiri chomwe chimalemera malinga ndi kuchuluka kwa kalori ndikuchita koyambirira kwa tsiku.
Mndandanda wa zinthu zosafunikira umaphatikizapo nyama yamafuta, mafuta anyama, batala, sosi wopatsa mphamvu kwambiri, zakudya zokazinga, zakudya zamzitini, pickles, zakudya zamchere kwambiri, zakumwa zoledzeretsa, timadziti totsekemera, koloko, ufa woyera. Sikoyenera kusiya kwathunthu mchere, koma ndi zofunika kuchepetsa kuchuluka kwake. Musadye chakudya chambiri.
Ndi kangati patsiku?
Kungakhale bwino ngati mutadya osachepera 4-5 patsiku. Zakudya zamagulu zimakuthandizani kupewa njala yayikulu ndikuchepetsa zakudya zanu mosavuta. Amaloledwa kudya nthawi iliyonse ya tsiku, kusintha ndondomeko yanu. Koma chinthu chofunikira kwambiri ndikumakhala ndi chotupitsa pafupifupi nthawi yofanana osadya (mwina chakudya chakuya kwanthawi yayitali) kutatsala pang'ono kugona.
Ndizovuta kuti thupi lizigwira ntchito motere. Chifukwa chake imagwiritsa ntchito mphamvu kuchokera m'malo ake osungira mafuta. Zotsatira zake, umachepetsa thupi. Pafupifupi zakudya zonse, tikulimbikitsidwa kuti tizichita masewerawa ndikukhala ndi moyo wokhutira kuti kuchepa thupi kukhale kwakukulu. Koma pa chakudya cha ma kalori 600, kuchita izi kumatha kubweretsa kufooka kwakukulu. Chifukwa chake, ndibwino kuti muchepetse kungolipira mopepuka osagwira ntchito yolemetsa.
Tikulimbikitsidwa kutsatira malamulo ochepetsa kalori osapitirira sabata, omwe nthawi zambiri amatenga 4-7 kg. Ndikukula kwambiri kwa thupi, kutayika kumakhala kofunika kwambiri.
Ndikofunikira kuti mutuluke munjira imeneyi moyenera. Kupanda kutero, kulemera kotayika kumatha kubwerera pafupifupi ngati liwiro la mphezi ndikunyamula, koma thanzi limathanso kuvuta. Pofuna kupewa izi, pitirizani kudya pang'ono pang'ono, ndipo muyenera kudya chakudya pasanathe maola atatu magetsi asanatuluke. Lonjezerani kuchuluka kwa kalori pang'onopang'ono, tsatirani dongosolo lakumwa, osadalira masewera. Thupi likupulumutsabe mphamvu. Zikhala bwino ngati mutenga mavitamini.
tsiku 1
Chakudya cham'mawa: dzira lowiritsa; kapu ya tiyi / khofi.
Akamwe zoziziritsa kukhosi: phwetekere.
Chakudya: dzira lowiritsa.
Chakudya chamasana: 200 g wa saladi, womwe uli ndi nkhaka, udzu winawake, kabichi, amadyera, madontho ochepa a mafuta a masamba.
Chakudya chamadzulo: mphesa.
tsiku 2
Chakudya cham'mawa: dzira lowiritsa; kapu ya tiyi / khofi.
Akamwe zoziziritsa kukhosi: yaing'ono mphesa.
Chakudya chamadzulo: mpaka 200 g ya nyama yamwana wang'ombe yowonda, yotentha kapena yophika (m'malo mwa nyama yodziwika, mutha kudya nkhuku kapena nsomba); tiyi.
Chakudya chamasana: nkhaka zingapo zatsopano.
Chakudya chamadzulo: sipinachi yosungunuka (200 g).
tsiku 3
Chakudya cham'mawa: dzira la nkhuku, yophika kapena yokazinga yopanda mafuta; Tiyi wa khofi.
Akamwe zoziziritsa kukhosi: saladi wa phwetekere ndi amadyera osiyanasiyana.
Chakudya: 200 g yophika nkhuku yopanda khungu.
Chakudya chamasana: nkhaka; Tiyi wa khofi.
Chakudya chamadzulo: 2 kaloti watsopano.
tsiku 4
Chakudya cham'mawa: 200-250 g wa saladi wosakhala wowuma.
Akamwe zoziziritsa kukhosi: manyumwa.
Chakudya chamadzulo: mazira ophwanyika, katsabola, ndi parsley yophika poto wowuma.
Chakudya chamasana: mpaka 250 g wopanda mafuta.
Chakudya: 200 g wa sipinachi yosungunuka.
tsiku 5
Chakudya cham'mawa: dzira lowiritsa; kapu ya tiyi / khofi.
Akamwe zoziziritsa kukhosi: 200 g wa sipinachi yophika kapena yophika.
Nkhomaliro: chidutswa (mpaka 200 g) cha nsomba yophika; Khofi wa tiyi.
Chakudya chamasana: 200 g wa saladi wosakaniza wowuma, owazidwa mafuta a masamba.
Chakudya chamadzulo: lalanje ndi chikho cha tiyi wobiriwira.
tsiku 6
Chakudya cham'mawa: mphesa; coffee, Tiyi.
Akamwe zoziziritsa kukhosi: 2 nkhaka watsopano.
Chakudya chamasana: nsomba kapena nyama yopanda mafuta (150-200 g), yophikidwa pa waya.
Chakudya chamasana: lalanje.
Chakudya: 200 g wa saladi wobiriwira masamba; tiyi.
tsiku 7
Chakudya cham'mawa: lalanje; kapu ya tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: kaloti awiri ang'ono, yaiwisi kapena yophika.
Chakudya chamasana: mbale ya msuzi wa masamba yophika popanda kuwotcha; 100 g yophika nkhuku.
Akamwe zoziziritsa kukhosi: peyala.
Chakudya chamadzulo: apulo ndi theka saladi wa manyumwa; Khofi wa tiyi.
Zotsutsana ndi 600 kalori zakudya
- Ndi okhawo omwe ali ndi chidaliro pa thanzi lawo omwe angafunefune thandizo kuchokera ku njira yomwe imachepetsa ma calories kwambiri.
- Kukambirana koyamba ndi katswiri ndikofunikira kwambiri.
- Simukuyenera kudya zakudya zilizonse mukakhala ndi pakati komanso mukuyamwitsa, pamaso pa matenda aliwonse opatsirana, matenda opatsirana, kufooka kwakukulu, atachitidwa opaleshoni yaposachedwa.
- Komanso, zakudya zotere sizoyenera kwa anthu omwe amachita masewera olimbitsa thupi kapena kusewera masewera.
- Chizindikiro cha kudya kalori sikokwanira kuti mumve bwino; pakhoza kukhala kulephera kwakukulu pakugwira ntchito kwa thupi.
Mapindu A Zakudya
- Zachidziwikire, magwiridwe antchito azakudya za kalori 600 ndi okwera. Pasanathe sabata limodzi, mutha kusintha chiwerengerocho.
- Omwe akufuna kuchepetsa thupi amayesedwanso ndikuti mutha kudya chakudya chilichonse komanso nthawi iliyonse yomwe mukufuna.
- Kuti muzitsatira zakudyazi, simuyenera kugula zinthu zapadera ndikugwiritsa ntchito ndalama zambiri.
Zoyipa zama 600 calorie diet
- Chifukwa cha kuchepa kwa mphamvu ya zakudya, kusokonezeka kwa kagayidwe kake ndipo, chifukwa chake, kusamvana kwama mahomoni kumatha kuchitika.
- Ngati simutuluka modyeramo bwino osasamala zakudya zanu, ndiye kuti zolemetsazo zibwerera mwachangu.
- Chifukwa cha kusadya bwino, njala yamphamvu imatha kuchitika.
- Komanso, mavuto a chimbudzi, chizungulire, kuchuluka kwamanjenje, kufooka, ndi zovuta zina sizichotsedwa.
- Ngati simukuyandikira kukonzekera kwa menyu moyenera, ndiye kuti thupi limamva kusowa kwa zinthu zofunika kuti lizigwira bwino ntchito.
- Ndikofunika kuzindikira kuti akatswiri ambiri azakudya amalimbikitsa kugwiritsa ntchito zakudya zopatsa mafuta ochepa ngati masiku osala kudya osakhala nawo.
Kubwezeretsanso zakudya
Zakudya zopatsa ma kalori 600 siziyenera kuchitidwa kamodzi kokha miyezi iwiri iliyonse, pokhapokha mukamamva bwino.
