Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 8 mpaka -8 cm m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 870 Kcal.
Chiuno chopanda ungwiro ndimavuto azimayi ambiri. Mafuta owonjezera amakhala m'miyendo yakumtunda komanso matako. Komabe, amuna nawonso amakumana ndi zovuta zotere. Nthawi zina thupi silifuna kuonda m'malo amenewa. Pofuna kuthana ndi vutoli, akatswiri azakudya amalimbikitsa kutembenukira ku chakudya chapadera cha ntchafu, chomwe chimakhala ndi milungu iwiri.
Zakudya zofunikira pa ntchafu
Kuti njira yochepetsera ntchafu ikhale yothandiza, muyenera kusiya zakudya zamchere mopitirira muyeso, nyama zosuta, chakudya chofulumira, zakudya zilizonse ndi zakumwa zomwe zili ndi shuga, khofi. Ndikofunikiranso, makamaka panthawi yakudya, kunena zabwino zamafuta azinyama. M'malo mwake, perekani chakudya chanu ndi mafuta osaphika a masamba.
Kusiya zakudya pa ntchafu zakudya ndi Taphunzira nyama (wopanda khungu), Taphunzira nsomba, nsomba. Zimathandiza kuti thupi likhale ndi zipatso, zipatso, ndiwo zamasamba, kupereka mmalo mwa mitundu yopanda wowuma ya mankhwalawa. Zomwe zimaphatikizidwa muzakudya ndi mkaka wopanda mafuta ochepa, mkaka, tirigu ndi mkate wa chinangwa, mbewu zosiyanasiyana, ma flakes opanda shuga. Kuchokera ku zakumwa zoledzeretsa, ngati mukufuna, nthawi zina mumatha kugula galasi la vinyo wouma womwe mumakonda.
Sikoyenera kusiya mchere kwathunthu, koma ndikofunikira kwambiri kuti muchepetse pazakudya. Zosankha zonse zitha kupangidwa mwanzeru zanu.
Yesetsani kudya katatu patsiku (zokhwasula-khwasula siziletsedwa), osadya mopitirira muyeso ndikukana kudya pambuyo pa maola 19. Imwani madzi ambiri tsiku lililonse - mpaka magalasi asanu ndi atatu a madzi ampweya.
Kuwonjezera zonunkhira pa zakudya kumathandiza kuti chakudya cha ntchafu chikhale chopambana. Zakudya zokometsera zimachepetsa chiopsezo chotupa komanso zimapangitsa kuti magazi aziyenda bwino. Izi zimathandiza onse kuchotsa makilogalamu osafunikira mwachangu, komanso kukonza mawonekedwe a khungu ndikupangitsa kuti thupi likhale lolimba. Mwambiri, chakudyachi sichinthu cholemetsa, koma chakudya choyenera chomwe chimathandiza kusintha thupi mokhulupirika.
Zachidziwikire, pakukopa kwa miyendo (pambuyo pake, ntchito yathu sikungowapangitsa kukhala owonda), ndikofunikira kuphatikiza zolimbitsa thupi m'moyo watsiku ndi tsiku. Ngakhale zolimbitsa thupi 2-3 sabata zingakuthandizeni kuti miyendo yanu ikhale yolimba komanso yopepuka. Ndikofunika kuti masewera othamanga azikhala ndi masewera olimbitsa thupi komanso olimbitsa thupi. Gawo lolimbitsa thupi, kuthamanga, kungoyenda mwachangu, kusambira, badminton - zonsezi zidzakuthandizani kulimbitsa miyendo bwino. Masewera aliwonse omwe mumachita, samalani konzekera kutentha ndi kutambasula (musanachite masewera olimbitsa thupi komanso mutatha). Izi zidzakuthandizani kupewa kupsyinjika kwa minofu ndikuchepetsa kupweteka komwe kumachitika nthawi yayitali mutachita masewera olimbitsa thupi.
Kupitiliza kudya kwa ntchafu kumalimbikitsidwa kwa milungu iwiri. Monga lamulo, nthawi iyi imathandizira kuti kuyesetsa kwanu kuwonekere ndikusintha kwambiri miyendo ndi thupi lonse. Kupatula apo, zimadziwika kuti aliyense payekha mawonekedwe athu sadziwa momwe angachepetsere kunenepa. Nthawi zambiri, nthawi imeneyi, popanda zoletsa zapadera, osachepera mapaundi 2-6 owonjezera amadyedwa.
Menyu Yazakudya Zapanja
Zakudya za ntchafu kwa milungu iwiri
tsiku 1
Chakudya cham'mawa: 1 phwetekere watsopano; toast yambewu yonse; yogurt wachilengedwe kapena kefir (theka la galasi); apulo yaying'ono, yatsopano kapena yophika.
Chakudya chamasana: dulani kabichi yoyera, tomato, nkhaka, zitsamba ndikuwaza saladi ndi mafuta ndi madzi a mandimu omwe mwangoyamba kumene; 200 g wa nkhuku yophika kapena yophika; 1-2 mikate yambewu yazakudya.
Chakudya chamasana: chotupitsa tirigu wonse; kugwiritsidwa ntchito kwa watercress; 2 tbsp. l. nyemba zoyera zophika.
Chakudya chamadzulo: kolifulawa wofewetsa; tomato ang'onoang'ono atsopano; mafuta osavuta tchizi (kagawo); apulo wophika ndi 1 tsp. yogati wachilengedwe.
tsiku 2
Chakudya cham'mawa: pafupifupi 30 g wa bowa wophika; chidutswa cha nsomba yophika kapena yowotcha; Tositi yambewu yodzola ndi kupanikizana kapena kupanikizana.
Chakudya chamasana: saladi wosakhala wowuma masamba ndi zitsamba, wothira mafuta; chidutswa cha mkate wa chinangwa; mpaka 50 g wa tchizi wolimba wopanda mchere kapena tchizi; kagulu kakang'ono ka mphesa.
Chakudya chamasana: apulo ndi toast yambewu yonse.
Chakudya chamadzulo: pafupifupi 150 g wa nsomba zophika; 1 mbatata yophika yunifolomu; supuni ya nyemba zophika ndi belu tsabola.
tsiku 3
Chakudya cham'mawa: Tositi 2 kuphatikiza dzira limodzi lophika nkhuku.
Nkhomaliro: kuwaza nkhaka-phwetekere saladi ndi masamba mafuta ndi mandimu; chidutswa cha mkate wazakudya ndi vwende wina wa mchere.
Chakudya chamasana: theka la galasi la yogurt wamafuta ochepa kapena kefir ndi nthochi yaying'ono.
Chakudya chamadzulo: gawo la kolifulawa wotentha kapena wotentha; tomato wophika angapo ndi 1-2 tbsp. l. nyemba zophika; Komanso patsikuli, ngati mukufuna, mutha kumadzipaka ndi kapu ya vinyo wouma.
tsiku 4
Chakudya cham'mawa: toast ndi kagawo ka tchizi wolimba (itha kusinthidwa ndi ma supuni angapo a kanyumba tchizi mpaka 5% yamafuta); phwetekere watsopano.
Chakudya chamadzulo: pafupifupi 50 g wa nyama yopyapyala kapena nyama yamphongo ndi masamba a saladi; apulo.
Chakudya chamasana: tuna m'madzi ake (80-90 g); Tositi yazakudya ndi masamba obiriwira ndi mafuta.
Chakudya chamadzulo: mbatata yosenda yopanda batala (2 tbsp. L.); 100 ga fillet yophika ng'ombe; mbale ya msuzi wa masamba ndi masamba a saladi; kapu ya vinyo wouma imaloledwanso.
tsiku 5
Chakudya cham'mawa: 2 tbsp. l. ma flakes odzaza ndi mkaka wochepa wamafuta ochepa, tikulimbikitsidwanso kuti tiziwonjezera chimanga; nthochi.
Chakudya: 100 g wa nkhanu zophika; saladi wa masamba ndi mafuta; kwa mchere, idyani peyala yaying'ono.
Chakudya chamasana: Tilandire ndi kachidutswa ka tchizi wopanda mafuta komanso tomato wophika 2.
Chakudya chamadzulo: kagawo ka nsomba zokutidwa zowonda; nyemba zophika mu kuchuluka kwa 2 tbsp. l.; kagulu kakang'ono ka mphesa.
tsiku 6
Chakudya cham'mawa: kagawo ka vwende ndi theka la galasi la mafuta ochepa omwe amapangira yogurt.
Nkhomaliro: 100 g wouma ng'ombe, wowiritsa kapena wophika; toast yambewu yonse; peyala kapena lalanje.
Chakudya chamasana: Mkate wazakudya ziwiri ndi tomato 2 (kapena saladi wa phwetekere ndi nkhaka).
Chakudya chamadzulo: pasitala wolimba (supuni 3), wokhala ndi msuzi wopanda masamba wambiri; 50 g wa nkhuku yophika; nthochi.
tsiku 7
Chakudya cham'mawa: saladi, yomwe ikulimbikitsidwa kuti ikhale ndi apulo, peyala ndi magawo angapo a nthochi, okometsedwa ndi supuni zingapo za yogurt yokometsera kapena mankhwala ena amkaka onenepa kwambiri.
Chakudya chamadzulo: mpaka 30 g wa nyama yopanda mafuta kapena nyama; kabichi saladi ndi amadyera; Tositi ndi letesi ndi kiwi yaying'ono.
Chakudya chamasana: pafupifupi 50 g wa durum spaghetti tirigu ndi anyezi wobiriwira ndi nandolo; komanso tomato ndi belu tsabola.
Chakudya chamadzulo: mpunga wophika (makamaka bulauni) mu kuchuluka kwa 3 tbsp. l.; 50 g chifuwa cha nkhuku, chophika kapena chokazinga mu poto wouma; phwetekere ndi letesi; mutha kukhala ndi kapu ya vinyo wouma.
Zindikirani… Kuyambira tsiku lotsatira, mutha kubwereza mndandanda wa sabata yoyamba, kapena mutha kugwiritsa ntchito zomwe zili pansipa. Mutha kudzipangira nokha chakudya potengera zomwe tapereka, koma yang'anani zomwe zili ndi kalori kuti isagwe pansi pa mayunitsi 1100-1200 patsiku. Malingaliro awa ndi azimayi. Amuna, kumbali inayo, ayenera kudya ma calories owonjezera 200 patsiku kuposa kugonana koyenera.
tsiku 8
Chakudya cham'mawa: mapuloteni omelet ochokera m'mazira awiri; kaloti wothira mafuta; kagawo ka mkate wa tirigu.
Chakudya chamasana: 2 ladles of a low-fat fish soup; mbatata yophika ndi pafupifupi 70 g wa nyama yophika kapena yophika yophika ng'ombe; saladi wosakhala wowuma masamba ndi amadyera.
Chakudya chamasana: apulo kapena peyala.
Chakudya: 2 tbsp. l. yophika buckwheat; 100 g wa nyama yowonda yowonda; ena zukini stewed mu kirimu wowawasa; kapu ya kefir yopanda mafuta.
tsiku 9
Chakudya cham'mawa: masupuni angapo a phala la oatmeal pamadzi; beets wophika ndi kagawo ka tchizi wolimba.
Chakudya: 2 ladles of low-fat kabichi supu; nyama yodulira nthunzi; nkhaka ndi phwetekere saladi wothira mafuta; Muthanso kudya mkate wathunthu ndi kumwa zipatso zopanda zipatso zopanda zipatso.
Chakudya chamasana: theka lalanje kapena tangerine; 250 ml ya kefir yopanda mafuta.
Chakudya chamadzulo: mafuta ochepa ndi ma strawberries (onse amatenga pafupifupi 100 g iliyonse), mbaleyo imatha kuthiridwa ndi yogurt yopanga popanda zowonjezera; Mkate wawung'ono wa 2.
tsiku 10
Chakudya cham'mawa: 2 tbsp. l. phala la mpunga; kagawo ka tchizi woyera ndi 20-30 g wa mkate wa tirigu.
Chakudya chamadzulo: mbale ya msuzi wa kabichi pa sorelo; 100 g wa nsomba zowonda kapena zophika zowonda; nkhaka ndi phwetekere saladi; zipatso ndi mabulosi compote.
Chakudya chamasana: apulo kapena peyala; mpaka 200 ml ya kefir yamafuta ochepa.
Chakudya chamadzulo: masipuni ochepa a pasitala wolimba, omwe amatha kuwazidwa tchizi wolimba pang'ono; saladi wobiriwira ndi arugula owazidwa mafuta.
tsiku 11
Chakudya cham'mawa: muesli wokhala ndi zipatso zouma zopanda shuga (50-60 g), wothira mkaka wopanda mafuta kapena kefir.
Chakudya chamadzulo: 2 amatenga supu ya nyemba zobiriwira zonenepa; saladi yaying'ono ya squid yophika ndi tsabola belu ndi zitsamba, zokhala ndi mandimu ndi mafuta.
Chakudya chamasana: zipatso zatsopano mpaka 250 g.
Chakudya: nkhuku yophika yophika (100 g); 2 tbsp. l. mpunga; gawo la ndiwo zamasamba, momwe tikulimbikitsira kuphatikiza ma biringanya, tsabola belu, kaloti, zukini ndi masamba amadyera osiyanasiyana.
tsiku 12
Chakudya cham'mawa: masipuni angapo a phala la buckwheat ndi kaloti wofanana, wowotcha ndi kuwonjezera kirimu wowawasa wowawasa; kagawo ka tchizi wolimba.
Chakudya chamasana: nsomba yophika (100 g); saladi yopangidwa kuchokera kuzinthu zamasamba zopanda wowuma, mutha kuwonjezera maolivi angapo kwa izo; zipatso zouma compote.
Chakudya chamadzulo: 2 kiwi.
Chakudya chamadzulo: pafupifupi 150 g wa mafuta ochepa kanyumba kanyumba kasserole wokhala ndi maapulo; kapu ya kefir.
tsiku 13
Chakudya cham'mawa: masupuni ochepa a phala la tirigu, lomwe lingaphikidwe mumkaka wopanda mafuta ambiri, ndikuwonjezera zipatso za 150-200 g.
Chakudya chamadzulo: mbale ya nkhaka yamasamba ndi kagawo ka ng'ombe yophika kapena yophika; mabulosi a mabulosi (1 galasi).
Chakudya chamasana: pichesi ndi theka la kapu ya kefir yotsika mafuta.
Chakudya chamadzulo: Phikani nkhuku (pafupifupi 70 g) ndikuphika kolifulawa.
tsiku 14
Chakudya cham'mawa: 2-3 tbsp. l. oatmeal, wofululidwa ndi mkaka wochepa wamafuta ochepa, wokhala ndi apulo wosalala.
Chakudya: mbale ya msuzi wa nkhuku ndi zitsamba; Ma cutlets awiri ang'onoang'ono otentha; nkhaka ndi phwetekere saladi.
Zakudya zoziziritsa kukhosi: saladi yazipatso ziwiri zosagundana kapena nthochi 1.
Chakudya chamadzulo: ma supuni angapo a buckwheat; 100 g wa nsomba zowonda; ena saladi kuchokera ku kabichi woyera watsopano komanso masamba osiyanasiyana.
Contraindications chakudya ntchafu
Ndizosatheka kwa amayi apakati, panthawi yakudyetsa mwana, achinyamata, panthawi yakudwala, pakuwonjezereka kwa matenda osachiritsika, atachitidwa opareshoni komanso mikhalidwe yathanzi yomwe imapatsa chakudya chapadera, kutsatira zakudya za m'chiuno (ndizoletsa kalori).
Ubwino wapa ntchafu
- Mwa zabwino zooneka za chakudya cha ntchafu, munthu sangathe kulephera kuzindikira zakudya zake zoyenera.
- Mutha kuonda osagwidwa ndi njala komanso kusowa kwa michere.
- Mutha kudya zokoma komanso zosiyanasiyana, posankha zinthu mwakufuna kwanu.
- Njirayi ndi yothandiza. Simalimbikitsa kokha mkhalidwe wamavuto omwewo, komanso thupi lonse.
- Komanso, ambiri amati kusintha kwakukulu muumoyo ndi thupi.
Zoyipa za chakudya chamatchafu
Kuipa kwa chakudya cha ntchafu, mosiyana ndi njira zina zambiri zowonda, ndi zochepa.
- Pakati pawo, ndikofunika kuzindikira zovuta zokhazokha posankha mbale. Mwachitsanzo, pochezera, komwe mafuta osafunika nthawi zambiri amayesa kubisala muzinthu zambiri.
- Kungakhale kovuta kwa iwo omwe ali ndi dzino lokoma kutsatira izi, popeza maswiti amalangizidwa kuti ayankhe mwamphamvu.
Kubwezeretsanso m'chiuno
Njirayi imatha kubwerezedwa miyezi iwiri kapena itatu ikamalizidwa.