Zakudya m'chiuno, masiku 7, -7 cm, -5 kg

Kuchepetsa thupi mpaka makilogalamu 5 mpaka -7 cm m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 640 Kcal.

Chilengedwe chimapatsa kugonana koyenera kuthekera kopeza mafuta ochulukirapo m'chiuno. Tisakhale ochenjera tikamanena kuti pali njira yochepetsera thupi yomwe imathandizira kuonda makamaka mchiuno. Kulemera kumapita mbali zonse za thupi, popanda kusiyanitsa, ngakhale pamaso. Koma mothandizidwa ndi zakudya zosankhidwa mwapadera ndi masewera olimbitsa thupi, ndizotheka kusintha makamaka m'chiuno.

Zakudya zofunika m'chiuno

Zakudya zofunikira pamimba yopanda kanthu ndikupeza chiuno cha mavu ndi izi.

  • Kuletsa kupezeka muzakudya zomwe zili ndi shuga ndi ma carbohydrate othamanga: zinthu zophikidwa, chakudya chofulumira, zinthu zomwe zatha, nyama zosuta, marinades, zakudya zamchere kwambiri. Kuchokera ku zakumwa, palibe cholemera chomwe chimagwiritsidwa ntchito kwa carbonated ndi mowa.
  • Zakudya zosachepera 40% ziyenera kukhala zomanga thupi. Ndi masewera olimbitsa thupi okwanira, amakuthandizani kuti muchepetse thupi pochepetsa mafuta, osati minofu. Kupatula apo, mwina simukufuna kupeza chabe thupi lochepa, komanso thupi lokhazikika komanso lamphamvu.
  • Chepetsani mafuta pamenyu pafupifupi 10%. Makonda sayenera kuperekedwa kwa batala kapena msuzi wamafuta, koma kwa omwe amachokera masamba. Mwachitsanzo, ndibwino kwambiri kupereka mbale ndi mafuta osiyanasiyana azamasamba, kudya mtedza, komanso nsomba.
  • Mutha kuchepa m'chiuno ndikuchepetsa mimba yanu pochepetsa mchere womwe mumadya. Izi zipangitsa kutuluka kwa madzi osafunikira, zomwe zimapangitsa kuti thupi lizioneka bwino. Yesetsani kusakweza chakudya ndikuwonjezera mchere musanadye.
  • Imachepetsa kuchuluka kwa m'mimba ndipo imathandizira kuwonda koyambirira kwa chakudya chamagulu. Ndibwino kuti mukonzekere dongosolo lanu lazakudya m'njira yoti pakhale chakudya chama 5-6 tsiku lililonse, chomwe chidzachitike munthawi yofanana. Ndibwino kuti muzidya chakudya cham'mawa mu ola loyamba mutadzuka ndikukana chakudya maola 3-4 magetsi asanatuluke. Ndizabwino kwambiri ngati nthawi yazakudya mutha kusintha nthawi yamadzulo kukhala maola 19, kulola kuti thupi lipume pang'ono kudya madzulo.
  • Ngati mukufuna kuchepa thupi kuti muziyenda mwachangu, muchepetseni kuchuluka kwa kalori ndikudya zakudya zopatsa mphamvu mpaka magawo a 1200 patsiku. Chizindikiro chotere ndikokwanira kuti kulemera kwake kuchoke, ndipo nthawi yomweyo thupi silimalowa munthawi yotchedwa yopulumutsa, chifukwa chake kagayidwe kake kamatha kuchepa. Yesetsani kupeza mphamvu yanu pachakudya cham'mawa.
  • Onjezani ma fiber wathanzi pazakudya zanu. Idyani ndiwo zamasamba, zipatso, chimanga, mikate yambewu yonse (pang'ono). Zakudya izi ndizabwino kutsuka matumbo. Ngati ikakhala "yodzaza", mwayi ndiwokwera kwambiri kupeza mimba yosakongola. Zakudya zamafuta ndizochepa kwambiri ndipo zimakuthandizani kukhala wokhutira kwa nthawi yayitali, zomwe zingakuthandizeni kuti mupewe kuyesa kudya kwambiri.
  • Imwani osachepera 1,5 malita a madzi oyera patsiku. Ndibwino kukana khofi. Imwani tiyi wofululidwa wopanda shuga ngati mukufuna. Pofuna kuyambitsa kusintha kwakukulu kwa kagayidwe kachakudya, m'mawa imwani kapu yamadzi m'chipinda kapena kutentha kotentha ndi madzi pang'ono a mandimu.

Kwa sabata limodzi lakudya m'chiuno, mutha kutaya pafupifupi 3 kg wonenepa kwambiri. Zochita zathupi zimalonjeza kupanga njira yothandiza kwambiri. Chitani zolimbitsa thupi kwathunthu kawiri pamlungu, kuyang'ana madera ovuta. Kupindika, miyendo, lumo, ndi njinga zimawerengedwa kuti ndizabwino kwambiri m'chiuno. Kupindika kwa hoop yapadera - hula-hoop - kumathandizanso pankhaniyi. Ngati mutha kuchita masewera olimbitsa thupi, ndizabwino kwambiri!

Komanso, zodzikongoletsera zimathandizira kuti chiuno chizikhala chocheperako komanso chosangalatsa. Perekani khungu ndi madzi okwanira pamalo ano. Mukasamba, muyenera kugwiritsa ntchito kirimu cha anti-cellulite (kapena osachepera). Kukutira kogwiritsa ntchito khofi kumathandizanso kwambiri. Chitani njirayi pafupipafupi (yomwe ndiyotheka kunyumba), ndipo posakhalitsa mudzawona kusintha kwakuno m'chiuno.

Tikukupemphani kuti mudziwe njira ina - chakudya cha Chingerezi. "M'chiuno chowonda", yomwe imalonjeza kuti idzakwaniritsidwa posachedwa. Pa nthawi yakusunga kwake, chifukwa chakulimba kwambiri, mapaundi 4-5 kapena kupitilira apo amatha kutha. Kudya kumalimbikitsa masiku opitilira 7. Malamulo ake amatanthauza kusinthasintha kwa chakudya, mapuloteni ndi masiku a njala.

M'masiku awiri oyambilira, mutha kumwa zakumwa zamafuta ochepa kapena mkaka ndi msuzi wa phwetekere. Pa tsiku lachitatu ndi lachinayi, muyenera kudya nyama yowonda ndi nsomba, komanso mkate. Tsiku lachisanu ndi lachisanu la "m'chiuno chopyapyala" limaphatikizapo kugwiritsa ntchito zipatso ndi ndiwo zamasamba zosiyanasiyana. Tsiku lomaliza, malinga ndi malamulo a zakudya, ndiko kukana kwathunthu chakudya chilichonse. Mukungofunika kumwa madzi osavuta ambiri. Kuti mumve zambiri pazakudya zabwino pamndandanda, onani mndandanda wazakudya.

Nthawi zina anthu amakhala ndi chiuno chokulirapo komanso mimba yayikulu, ngakhale ali ochepa thupi, kapena kuti kulemera sikumachoka m'chigawo chino cha thupi, ngakhale atayesetsa kuchita masewera olimbitsa thupi. Zifukwa zosasangalatsa izi (ndipo koposa zonse, zowopsa kuumoyo) zitha kukhala motere:

- kuchuluka zili triglycerides m'magazi (m'mawu osavuta - mafuta magazi);

- kutsika kwa cholesterol "chabwino";

- kuthamanga kwa magazi;

- shuga wambiri wamagazi (umu ndi momwe matenda opatsirana a shuga amatha kudzidziwitsa okha);

- kupezeka kwa matenda osiyanasiyana amtima;

- Matenda a dongosolo la endocrine;

- kwashiorkor (matenda omwe amabwera chifukwa chosowa mapuloteni mthupi).

Chifukwa chake, ngati kulemera kopitilira muyeso sikukuchoka m'chiuno mwakhama, onetsetsani kuti mwaonana ndi dokotala kuti mupeze msanga chomwe chimayambitsa vutoli ndikuchita chilichonse chotheka kuti muthe.

Komanso, kuyesa kuchepetsa thupi kumatha kukhala kopanda pake ngati izi:

- Kufooka kwa minofu ya m'mimba molunjika motsutsana ndi minofu yokwanira yokwanira m'malo ena;

- zosiyanasiyana kuphwanya lakhalira;

- ukalamba;

- kukhalabe m'malo opanikizika (akamatulutsa chimanga chambiri, chomwe chimatha kukulitsa m'chiuno ndikutupa kwa m'mimba);

- Matumbo matumbo (kudzimbidwa, kuchuluka kwamafuta).

Menyu yazakudya m'chiuno

Zakudya m'chiuno kwa sabata

tsiku 1

Chakudya cham'mawa: croissant (makamaka ndi ufa wathunthu); tiyi ndi mkaka.

Chakudya chamasana: gawo la mpunga wofiirira wokhala ndi apulo wosalala (chipatsocho chitha kuphikidwa kapena chatsopano); tiyi wobiriwira.

Chakudya chamadzulo: kagawo ka nsomba zowonda; phwetekere; masamba awiri a letesi.

tsiku 2

Chakudya cham'mawa: mikate ingapo yambewu ndi msuzi wofinya wa lalanje.

Chakudya chamadzulo: kagawo kakang'ono kophika kapena kophika kankhuku komanso mbale ya msuzi wosadya nyama.

Chakudya chamadzulo: masamba a masamba.

tsiku 3

Chakudya cham'mawa: kapu ya yogati yopanda kanthu; apulo kapena peyala.

Chakudya chamadzulo: kagawo ka nyama yankhumba yophika; 2-3 mbatata yaying'ono yophika.

Chakudya chamadzulo: saladi ya apulo-lalanje ndi tiyi wobiriwira.

tsiku 4

Chakudya cham'mawa: oatmeal yophika m'madzi; mpaka 50 g wa tchizi wolimba wopanda mchere wokhala ndi mafuta ochepa.

Nkhomaliro: nkhaka zingapo ndi kapu yamadzi a phwetekere.

Chakudya chamadzulo: kaloti wa grated, wokonzedwa ndi madontho ochepa a mafuta a masamba.

tsiku 5

Chakudya cham'mawa: 2-3 mazira a nkhuku owiritsa kapena owiritsa; tiyi.

Chakudya chamadzulo: gawo la broccoli wophika.

Chakudya chamadzulo: fillet yophika nkhuku komanso pafupifupi 200 ml ya madzi a lalanje.

tsiku 6

Kadzutsa: zipatso zingapo; tiyi wobiriwira.

Nkhomaliro: nkhaka-phwetekere saladi ndi zitsamba zosiyanasiyana, owazidwa masamba mafuta ndi mandimu.

Chakudya chamadzulo: 2 maapulo yaiwisi kapena ophika ndi kapu yamadzi yokhala ndi mandimu ndi uchi wachilengedwe (1 tsp).

tsiku 7

Bwerezani zakudya zamasiku aliwonse omwe mudakonda kwambiri.

Zindikirani… Yogurt yopanda kanthu, kanyumba wonenepa wopanda mafuta ndi kefir, zipatso, ndiwo zamasamba ndi mtedza ndi zabwino pakudya tokha ndi nkhomaliro.

Zakudya za "chiuno chopepuka" zakudya

Masiku 1-2 - "anjala"

Chakudya cham'mawa: kapu yamadzi a phwetekere.

Akamwe zoziziritsa kukhosi: kapu ya mkaka.

Chakudya: galasi la kefir.

Chakudya chamasana: kapu ya mkaka.

Chakudya: galasi la kefir.

Asanagone: amathanso kumwa kapu ya kefir.

Masiku 3-4 - mapuloteni

Chakudya cham'mawa: chidutswa cha rye kapena mkate wakuda, wodzozedwa ndi batala wosalala kapena supuni ya tiyi ya uchi; kapu ya khofi kapena tiyi momwe mungawonjezere mkaka wopanda mafuta ambiri.

Chakudya: nkhomaliro ya nyama ya mafuta ochepa kapena msuzi wa nsomba; chidutswa cha mkate; supuni zingapo za nandolo wobiriwira; pafupifupi 100 g ya nsomba kapena nyama yanyama, yophika kapena yophika.

Chakudya chamadzulo: 1-2 tsp. wokondedwa; kapu ya mkaka wopanda mafuta kapena kapu ya tiyi.

Chakudya chamadzulo: chidutswa cha nsomba yophika kapena nyama yowonda; chidutswa cha mkate wakuda wokhala ndi tchizi wochepa mafuta; pafupifupi 200 ml ya kefir yamafuta ochepa.

Masiku 5-6 - zimam'patsa mphamvu

Chakudya cham'mawa: 2 malalanje kapena maapulo (mutha kupanga saladi pogwiritsa ntchito zipatso zomwe zawonetsedwa).

Chakudya: kudya msuzi wa masamba osazinga; tsabola belu wokutidwa ndi kaloti; supuni zingapo za vinaigrette popanda mbatata.

Chakudya chamasana: Zipatso zilizonse zosakhala zowuma.

Chakudya: nkhaka-phwetekere saladi ndi zitsamba ndi chikho cha tiyi.

7 tsiku - kutsitsa pamadzi.

Zakudya zotsutsana m'chiuno

  • Zakudya zotsutsana ndi m'chiuno zimaphatikizapo nthawi yoyembekezera ndi kuyamwitsa, njira zopatsirana kwambiri m'thupi komanso malaise.
  • Komanso, sikoyenera kutsatira njirayi ngati zingakule matenda opatsirana.

Ubwino wa Zakudya Zachiuno

  1. Ubwino wa zakudya zamtunduwu umaphatikizapo kuti ngati malamulowa atatsatiridwa, mutha kuchepetsa kwambiri chiuno ndikusintha chiwerengerocho kukhala chonse.
  2. Mutha kutsukanso thupi la poizoni ndi zinthu zina zoyipa.
  3. Kuphatikiza apo, maubwino a njirayi akuphatikizanso kuchepa kwa zakudya. Pokhala ndi menyu opangidwa bwino, mutha kuonda popanda kuwononga thupi pazinthu zofunikira komanso osakhala ndi vuto la njala lomwe limatsagana ndi njira zina zambiri.
  4. Zakudya zomwe zimaperekedwa pazakudya ndizotsika mtengo, kukonzekera zakudya sikutanthauza nthawi yochulukirapo, ndipo chakudyacho chimathandizira thupi.

Zoyipa zazakudya za m'chiuno

  • Zakudyazi zilibe zovuta zina m'chiuno. Sikuti zimangoperekedwa kwa okonda maswiti kapena chakudya china chokwera kwambiri, chifukwa pali zoletsa pazakudya.
  • Ngati timalankhula za njira ya "chiuno chopyapyala", kufooka ndi malaise kumatha kuchitika masiku amanjala. Chifukwa chake ndi koyenera kuyifikira mosamala kwambiri.

Kubwezeretsanso m'chiuno

Ndi thanzi labwino komanso kufunitsitsa kupititsa patsogolo thupi lanu, zakudya za m'chiuno zimatha kubwereza mwezi ndi theka.

Siyani Mumakonda