Zakudya zolimbitsa thupi mwachangu

Ngati mungofunika kutaya mapaundi owonjezera, zakudya zakuchepa mwachangu zikuthandizani. Zakudya zothamanga ndi chakudya chochepa kwambiri chomwe chimakhala ndi zomanga thupi zochepa, michere, ndi michere yazakudya. Tcherani khutu: monga lamulo, zolemera zimayamba kubwerera, makamaka ngati simusintha moyo wanu.

Momwe Zakudya Zochepetsera Kunenepa Zimagwirira Ntchito

Ziphuphu zonse ndi ziwalo zathupi lathu zimakhala ndi kulemera kwake - mafupa, ziwalo zamkati, minofu, mafuta, magazi, madzi, zomwe zili m'matumbo. Chifukwa chake zomwe mukuwona pamlingo ndiye kuchuluka kwa zonsezi pamwambapa. Kuchepetsa thupi ndi kuchepa kwamafuta sizofanana. Mumachepetsa thupi mukamapita ku chimbudzi, koma kuti muwotche mafuta, muyenera kupanga zinthu zabwino mothandizidwa ndi maphunziro ndi zakudya, ndikutsatira malamulowa kwanthawi yayitali.

Anthu akamayankhula zakudya mwachangu, amatanthauza kuchepa, osati kutaya mafuta. Pakudya kwakanthawi kochepa, pochepetsa kwambiri ma calories, mumasokoneza malo ogulitsira a glycogen, ndipo popeza glycogen imamanga madzi, mumataya madzi nawo. Mivi pamiyeso ikukwawa mwachangu, koma ndiyofunika kudya chakudya choyenera, chifukwa nkhokwe za glycogen zimadzazidwanso ndipo kulemera kotayika kudzabwerera.

Pamene kudya mosamalitsa kumatha kuthandizira

Pali zochitika zingapo pomwe muyenera kutaya mwachangu mapaundi angapo:

• Kukonzekera chochitika chofunikira - tchuthi, tsiku, chithunzi, ndi zina;
• Kugonekedwa kuchipatala kapena kukonzekera opaleshoni-nthawi zambiri, zikatero, muyenera kuonda mofulumira;
• Kuchira chifukwa chodwala kapena kudya zakudya zopatsa poyizoni sizoyenera pano, chifukwa madokotala eni ake amapereka zoletsa, koma ndizowopsa;
• Limbikitsani zakudya zopatsa thanzi - zakudya zopatsa thanzi zimathandizira kuchepetsa thupi. Choyamba, anthu ambiri amalakalaka zotsatira zofulumira, kotero kuti kuwonda mofulumira kudzakhala chilimbikitso chabwino. Kachiwiri, zoletsa zamphamvu pazogulitsa zimathandizira kuzindikira modekha zoletsa zazing'ono ndi zakudya zolimbitsa thupi. Komabe, njira yodabwitsa yotereyi si yoyenera kwa aliyense. Choyamba, muyenera kudziwa contraindications.

Contraindications kudya okhwima

Zakudya zonse zazifupi ndizosavomerezeka momwe zimapangidwira, zimatha kuyambitsa komanso kukulitsa mavuto amthupi ndi amisala.

Zakudya zolimbitsa thupi mwachangu ndizotsutsana:

• Amayi apakati ndi oyamwa;
• Kuvutika ndi matenda ndi zovuta za m'mimba;
• Anthu omwe ali ndi vuto la mahomoni ndi matenda omwe amadzimadzimadzi okhaokha;
• Anthu omwe akudwala anorexia, bulimia ndi zovuta zina pakudya;
• Kuda nkhawa, kutengeka, kusakhazikika pamavuto.

Zakudya zodziwika bwino zolemetsa mwachangu

Kwenikweni, zakudya zabwino zakanthawi kochepa ndizokhwima, zimalimbikitsidwa kuti zizitsatiridwa kwa masiku ochepa okha, chifukwa kugwiritsa ntchito kwawo kwakanthawi kumakhala kovulaza thupi. Tiyeni tiwone otchuka kwambiri.

Zakudya za mavwende (masiku 5 osapitirira 5 kg)

Menyu: chakudya cham'mawa - oatmeal (kapena phala lina), tchizi pang'ono; nkhomaliro-chidutswa cha nsomba, nyama kapena nkhuku, masamba saladi osavala, ndiwo zamasamba zitha kuwira kapena kuphika; chakudya chamadzulo-chivwende (1 kilogalamu ya chivwende imaloledwa pa makilogalamu 30 aliwonse olemera).

Zakudya zamasamba (masiku atatu kupatula 3 kg)

Tsiku la 1 ndi 3 la zakudya zimaphatikizapo kudya masamba okha, tsiku lachiwiri muyenera kudya zipatso zokha.

Zakudya zamasamba: pachakudya cham'mawa-4 tomato wophika, madzi a masamba, + khofi kapena tiyi ndi ndimu; nkhomaliro - nkhaka saladi wobiriwira anyezi kapena wobiriwira saladi, + khofi kapena tiyi ndi ndimu; Chakudya chamadzulo, masamba owiritsa kapena ophika (kabichi, sipinachi, mandimu pang'ono), + tiyi wokhala ndi mandimu.

Menyu ya tsiku la zipatso: kadzutsa-zipatso saladi wa apulo, lalanje, zipatso zamphesa + khofi kapena tiyi ndi ndimu; nkhomaliro-theka vwende, komanso saladi wa menyu kadzutsa; chakudya chamadzulo chamasana.

Zakudya za Apple (masiku 7 opanda 5-6 kg)

Mukamadya apulo, mutha kumwa ma infusions azitsamba zosiyanasiyana, amathanso kumwa tiyi wobiriwira wopanda shuga. Kuphatikiza pa maapulo, amaloledwa kudya mkate wakuda wakuda-zidutswa 3-5 patsiku (makamaka ma crackers). Zakudya za apulo ndizovuta, koma zothandiza.

Zakudya za "Jockey" (kwa masiku atatu kupatula 3-3 kg)

Zakudyazo ndizoyenera kwa iwo omwe akufuna kuchotsa mapaundi owonjezera mwachangu kwambiri.

Menyu Zakudya:

• Tsiku 1 - 1 nkhuku, yophika wopanda mchere. Khungu sililoledwa kudya. Nkhuku iyenera kugawidwa katatu.
• Tsiku 2-300 magalamu a nyama yamwana wang'ombe, amenenso amawotcha opanda mchere, amadya pakudya katatu.
• Tsiku 3-chakumwa-4-5 khofi wachilengedwe wopanda shuga ndi mkaka.

Ichi ndi chimodzi mwazakudya zothamanga kwambiri komanso zothandiza kwambiri. Munthawi imeneyi, mutha kukhala ozunguzika komanso ofooka.

Zakudya za Buckwheat (masiku 7 osapitirira 3-4 kg)

Pazakudya za buckwheat, muyenera: buckwheat, zipatso, 1% kefir, yogurt yamafuta ochepa, ma multivitamini.

Galasi la chimanga kuyambira madzulo kutsanulira makapu awiri amadzi owiritsa. M'mawa, madzi otsala ayenera kukhetsedwa. Buckwheat imaloledwa kudya momwe mungafunire, mchere uyenera kukhala wocheperako.

Malamulo a zakudya:

• phala limatsukidwa ndi kefir (1 lita yogawidwa patsiku);
• madzi akumwa mwakufuna, wamba kapena mchere (kwa tsiku 2 malita);
• mutha kumwa tiyi kapena khofi (kuchuluka kwa madzi sikuyenera kupitilira malita 3 patsiku);
• zipatso sizingakhale zopitilira 2 zidutswa patsiku;
• kwa maola 5 musanagone, ndibwino kuti musadye, koma ngati njala ikupita, musanagone mutha kumwa theka la galasi la kefir, loyeretsedwa ndi madzi amchere;
• mutha kudya mpaka 150 g ya yogurt patsiku;
• pewani mowa palimodzi;
• Mukamadya komanso mutamwa ma multivitamini osachepera mwezi umodzi;
• mukatsata chakudyachi kwa milungu iwiri, thupi limafunikira kupumula, kuti pasakhale chizolowezi;
• kuti muphatikize zotsatira, mutha kubwereza zakudyazo pakatha milungu iwiri.

Zakudya zamkaka (kwa masiku atatu osachotsa 3 kg)

Ichi ndi chimodzi mwazovuta kwambiri za mono-diets, popeza simudya chilichonse - imwani mkaka umodzi wokha. Ngati simunakondepo, ndibwino kuti musankhe njira ina yochepetsera thupi.

Zakudya za mkaka zimalimbikitsa kumwa mkaka 1 lita masana, ndipo ndi zomwezo. Mumagawa kotero kuti maola 3-4 aliwonse masana mumamwa galasi limodzi. Mukatenga nthawi ya ola 1, mumalandila 4. Zakudya zoterezi sizoyenera kwa iwo omwe ntchito yawo imafunikira mphamvu zambiri.

Chonde dziwani kuti zakudya zomwe tidalemba ndizovuta kwambiri, makamaka izi zimakhudza mono-diets. Pankhaniyi, tikukulimbikitsani kuti muwerenge mosamala malongosoledwe awo ndi kukaonana ndi dokotala. Tikukulangizaninso kuti musiye kudya ngati simukumva bwino.

Zabwino zonse ndikuchepetsa thupi!