Zamkatimu
- Zofunikira pazakudya pamagawo ang'onoang'ono
- Menyu yazakudya m'magawo ang'onoang'ono
- Chitsanzo cha menyu yazakudya m'magawo ang'onoang'ono kwa sabata limodzi (kasanu patsiku)
- Zotsutsana ndi zakudya m'magawo ang'onoang'ono
- Ubwino wa gawo laling'ono la zakudya
- Zoyipa zazing'ono zazakudya
- Kubwezeretsanso m'zigawo zazing'ono
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 930 Kcal.
Kodi mukufuna kuonda, koma kungoganizira zakudya zopanda pake ndikuiwala zakumwa zomwe mumakonda kumakuchititsani mantha? Pali njira yothetsera - chakudya m'magawo ang'onoang'ono, malinga ndi malamulo omwe mungadye zokoma komanso zosiyanasiyana. Muyenera kuwongolera kuchuluka kwa magawo. Chifukwa chodyera, mutha kutaya makilogalamu 3,5 pasabata ndipo koposa zonse, muzichita izi popanda malamulo okhwima.
Zofunikira pazakudya pamagawo ang'onoang'ono
Mfundo yayikulu pa chakudyachi ndikuti chakudya chomwe chimadyedwa tsiku lililonse chiyenera kugawidwa m'magulu ang'onoang'ono angapo. Izi ndichifukwa cha momwe thupi limakhalira. Monga asayansi atsimikizira, pakudya nthawi yayitali pakati pa chakudya, mucosa wam'mimba amatulutsa mahomoni ghrelin. Ndiye amene ali ndi udindo mwachindunji pakumva njala. Kuchuluka kwa ma ghrelin, njala imatha kugwedezeka kwambiri. Pochepetsa nthawi pakati pakudya, timaletsa kupanga mahomoni ambiri. Pachifukwa ichi, kufunitsitsa kudya kuposa momwe zimakhalira ndikusiya zakudya kumachepanso. Izi zimapangitsa kukhala kosavuta kwambiri kuchepetsa zomwe zili ndi kalori pazakudya. Kuphatikiza apo, kupatsa thanzi pang'ono kumadzutsa kagayidwe kogona, komwe kumakuthandizani kuti muchepetse thupi msanga komanso musakhale ndi ma kilogalamu mtsogolo.
Pali njira zingapo zochepetsera kunenepa podya pang'ono. Mu njira yoyamba, tikulimbikitsidwa kugawaniza zakudya za tsiku ndi tsiku mofanana mu 5-6 servings pafupifupi pafupifupi zomwezo zopatsa mphamvu. Kutumikira kulikonse sikuyenera kupitirira magalamu 200 (pazipita 250). Simusowa kuti muyese mosamala gramu iliyonse. Mutha kuzichita mosavuta. Onetsetsani kuti kuchuluka kwa chakudya chomwe mungadye chingakwanirane ndi dzanja lanu. Yesetsani kupitilira maola 4 musanadye. Ndibwino kuti muzidya chakudya chamadzulo kwa maola 3-4 musanagone usiku.
Mu njira yachiwiri, yolimbikitsidwa ndi zakudya m'magawo ang'onoang'ono, chakudya chopatsidwa chiyenera kuphwanyidwa kwambiri ndikupatsidwa zokhwasula-khwasula 8-10 patsiku. Poterepa, muyenera kudya maola 2-2,5 aliwonse. Sankhani gawo lazakudya zomwe ndizabwino kwambiri kwa inu.
Ponena za mankhwala pazakudya izi, ndithudi, ndi bwino kupanga menyu wathanzi ndi otsika mafuta zakudya. Koma sikofunikira konse kusiya zonse zomwe mumakonda. Ndicho chifukwa chake dongosolo lochepetsera thupili ndi labwino. Ngati mudya chokoleti pang'ono kapena makeke angapo (oposa opangidwa tokha), sizingatheke kuti izi zidzakhudza kwambiri njira yochepetsera thupi, koma maganizo ndi changu chowonjezereka chochepetsa thupi chidzauka.
Ndibwino kuti muchepetse kudya zakudya zofulumira, maswiti a confectionery opatsa mphamvu kwambiri, zinthu za ufa woyera, zakumwa zoledzeretsa, zakumwa zoledzeretsa, zokazinga komanso zamafuta kwambiri. Koma musaiwale za mkaka ndi mkaka wowawasa mankhwala otsika mafuta okhutira, Taphunzira nyama, nsomba, nsomba, dzinthu, nyengo masamba, zipatso ndi zosiyanasiyana zipatso. Tiyi, khofi ndi zakumwa zina zimatha kumwa, koma yesani kuzimwa popanda shuga kapena kuchepetsa kuchuluka kwake. Ndibwino kugwiritsa ntchito uchi wachilengedwe, kupanikizana kapena zosungira.
Chakudya cham'mawa, ndibwino kuti muzitsitsanso ndi chakudya chambiri, mwachitsanzo, phala lomwe mumakonda komanso / kapena magawo angapo a mkate wambewu. Chowonjezerapo chabwino chingakhale zidutswa za zipatso ndi mtedza pang'ono wophatikizidwa. Mutha kudzaza mbale yayikulu m'mawa ndi supuni ya tiyi ya uchi. Ndibwino kuti musachedwe ndi kadzutsa, zithandizira kuyatsa thupi ndikuyambitsa njira zamagetsi. Ndibwino kuti muzidya chakudya cham'mawa m'mphindi 40-60 mutangodzuka.
Chakudya chamasana ndi chakudya chamadzulo (osachepera chimodzi mwazakudyazi), yesani kudya chakudya chotentha ndi zinthu zama protein. Chosankha chabwino kwambiri ndi supu yamafuta ochepa ndi nsomba zowonda kapena zodzaza nyama. Mnzake wodabwitsa kwa iwo adzakhala saladi ya masamba ndi zitsamba. Ndi bwino kusankha mphatso zachilengedwe zomwe zili ndi wowuma (tomato, nkhaka, kabichi woyera, etc.).
Pazakudya zapakatikati, zomwe zimalandiridwa kwambiri ndi njirayi, phala la chimanga, tchizi chamafuta ochepa kapena zinthu zina zamkaka, zipatso, ndiwo zamasamba, timadziti tatsopano tabwino.
Mutha kumamatira pazakudya zazing'ono ngati sizingakupangitseni kukhala omangika. Mwachidule, mukafika pamafomu omwe mukufuna, onjezerani pang'ono chakudya chomwe mumadya ndipo, inde, yang'anani zisonyezo za sikelo. Pa nthawi imodzimodziyo, ndibwino kuti musawonjezere kuchuluka kwa zopanga ndikuyesera kudya pang'ono pang'ono kuti musatambasule m'mimba.
Pogwiritsa ntchito njira yabwino kwambiri yochepetsera ndikuphwanya magawo, yesani kudya pang'onopang'ono, kutafuna chakudya bwino. Njira imeneyi ithandizira kuwonetsetsa kuti chizindikirocho chafika pakadali pano chakumapeto kwa chakudyacho, ndikuchepetsa chiopsezo choti mupite kukapeza chowonjezera popanda chokwanira. Kuphatikiza apo, chakudya chomwe chimatafunidwa bwino chimalowetsedwa ndi thupi, zomwe zimapangitsa kuti munthu azichepetsa kwambiri.
Imathandizira kuchepetsa thupi komanso kugwiritsa ntchito timatumba tating'onoting'ono. Zidzapezeka kuti gawo lanu likhala laling'ono, ndipo chisangalalo kuchokera pachakudya chomwe mungadye chidzatsalira, chifukwa mukudya mbale yokwanira. Gwiritsani ntchito chinyengo chamavuto chotere.
Lolemba
Chakudya cham'mawa: supuni zingapo za buckwheat ndi dzira lophika; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: apulo.
Nkhomaliro: ophika pollock ndi masamba ochepa; kapu ya madzi a lalanje.
Akamwe zoziziritsa kukhosi: 200-250 ml yogurt yopanda kanthu.
Chakudya chamadzulo: nsalu yankhuku yophikidwa ndi zitsamba; woyera kabichi saladi, okoleretsa ndi pang'ono mafuta masamba.
Lachiwiri
Chakudya cham'mawa: chidutswa cha buledi wadzadza ndi tchizi; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: nthochi kapena kapu yamadzi azipatso.
Chakudya: msuzi wa nkhuku ndi supuni zingapo za vinaigrette.
Chakudya chamasana: kapu ya mkaka wopanda mafuta ambiri.
Chakudya chamadzulo: tsabola zingapo zodzaza ndi masamba; chikho cha tiyi.
Lachitatu
Chakudya cham'mawa: omelet kuchokera ku mazira awiri a nkhuku (ndi bwino kuphika poto wowuma kapena wowotcha); zipatso smoothie.
Akamwe zoziziritsa kukhosi: peyala.
Chakudya chamasana: nsomba yopanda mafuta, yophika kapena kuphika; 2 tbsp. l. mpunga wophika (yesani kugwiritsa ntchito nyemba zofiirira kapena zofiirira).
Chakudya chamasana: pafupifupi 200 ml ya kefir yopanda mafuta.
Chakudya chamadzulo: kagawo ka bere la nkhuku yophika kuphatikiza biringanya; tiyi.
Lachinayi
Chakudya cham'mawa: oatmeal, yophika m'madzi kapena mkaka wopanda mafuta ambiri, ndi zidutswa za prunes; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: masamba kapena zipatso zatsopano.
Chakudya chamasana: msuzi wa broccoli; chidutswa cha nyama yang'ombe ndi kapu ya tiyi.
Chakudya chamasana: mpaka 200 g wa kanyumba wopanda mafuta ochepa (mutha kudzaza ndi kirimu wowawasa pang'ono kapena yogati wachilengedwe).
Chakudya chamadzulo: chidutswa cha nsomba zophika ndi mpunga wophika.
Friday
Chakudya cham'mawa: kanyumba tchizi casserole ndi zipatso; kapu yamkaka kapena tiyi wa khofi / mkaka.
Akamwe zoziziritsa kukhosi: anaphika apulo.
Chakudya chamasana: fillet ya nkhuku ndi msuzi wa bowa; tiyi.
Chakudya chamasana: mtedza wambiri.
Chakudya chamadzulo: supuni zingapo za buckwheat; chidutswa cha mphodza ya ng'ombe; saladi wosakhala wowuma masamba ndi zitsamba, zokonzedwa ndi madontho ochepa amafuta a masamba.
Loweruka
Chakudya cham'mawa: mapira phala (mutha kuwonjezera supuni ya uchi kapena kupanikizana kwa iyo); tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: 2 yaing'ono kiwis.
Chakudya chamadzulo: borscht wamasamba ndi kapu ya madzi a zipatso.
Chakudya chamasana: kapu yamkaka wowotcha kapena kefir.
Chakudya chamadzulo: gawo la pasitala (makamaka kuchokera ku durum tirigu) wokhala ndi phwetekere.
Sunday
Chakudya cham'mawa: phala la buckwheat lodzaza mkaka; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: tiyi tating'onoting'ono tating'onoting'ono tomwe timakhala ndi mafuta ochepa kwambiri ndi zoumba; chikho cha tiyi.
Chakudya chamasana: anaphika nyama yowonda; saladi wa nkhaka, tomato ndi zitsamba.
Chakudya chamasana: mapichesi awiri.
Chakudya chamadzulo: kapu ya mkaka wofukiza wamafuta ochepa kapena 2 tbsp. l. kanyumba kochepa mafuta.
Zotsutsana ndi zakudya m'magawo ang'onoang'ono
- Chakudya m'magawo ang'onoang'ono (bola ngati zomwe zili ndi kalori sizidulidwa kwambiri) zilibe zotsutsana, chifukwa zimagwirizana ndi chikhalidwe cha zakudya zopatsa thanzi.
- Ngati mukumva kusowa mtendere mukasinthira mtunduwu kapena mukukayikira thanzi lanu, pitani kuchipatala.
Ubwino wa gawo laling'ono la zakudya
- Kudya zakudya zazing'ono kumathandizira kagayidwe kabwino ka chakudya ndikucisungitsa pamlingo woyenera, zomwe zimapangitsa kuti mafuta amthupi azitentha kwambiri.
- Kudya kwamagawo kumatiphunzitsa kuyang'anira chilakolako chathu ndikuthandizira kupewa njala mwadzidzidzi, chifukwa chakudya kwambiri.
- Zakudyazo zimachepetsa kuchepa komwe kumathandizidwa ndi akatswiri ambiri azakudya.
- Mukamatsatira malamulowa, chimbudzi chimakhala chachilendo, thupi limatsukidwa mwachilengedwe, ndipo thanzi limakhala bwino.
- Ndikosavuta kukhazikika pazotsatira zomwe zimapezeka ndi zakudya zotere.
- Ndithudi iwo amene akuonda adzayamikiranso mfundo yakuti palibe zizindikiro zokhwima zokana zinthu zomwe amakonda. Kawirikawiri, mungagwiritse ntchito chirichonse, koma muzinthu zina.
Zoyipa zazing'ono zazakudya
- Kumayambiriro kutsatira malamulo azakudya, njala nthawi zambiri imadzipangitsa kuti imveke. Ngati mukumva kuti muchepetse, muchepetseni magawo anu pang'onopang'ono.
- Kusintha kuchoka pachakudya chimodzi kapena ziwiri chakudya chambiri kapena zisanu mopepuka sikophweka kwa aliyense, pamaganizidwe ndi thupi.
- Zakudya m'magawo ang'onoang'ono mwina sizingakhale zoyenera kwa anthu omwe sangadye pafupipafupi momwe njirayo imavomerezera.
Kubwezeretsanso m'zigawo zazing'ono
Ngati mukumva bwino, mutha kutsatira malamulo azakudya pamagawo ang'onoang'ono nthawi iliyonse komanso nthawi iliyonse.
Naprosto stupidní, jezením 10 malých porcí denně si způsobíte akorát inzulinovou rezistenci. Krom toho budete mít stále hlad, protože se podvyživujete nedostatečnými porcemi. Žádná zázračná “technika” ndi hubnutí neexistuje. Je potřeba rozumný pravidelný pohyb a vyvážená strava ze zeleniny, bílkovin a živočišných tuků as omezením sacharidů.