Zakudya zosapitirira 60 - Zakudya za Mirimanova

Kuchepetsa thupi mpaka makilogalamu 3 m'masabata awiri.

Ma calorie apakati tsiku ndi tsiku ndi 1395 Kcal.

Njira yochepetsera kuchepa kwa Minus 60, yomwe anthu ambiri omwe akufuna kuonda amva mwina, ikupeza kutchuka pamakwerero khumi. Zinapangidwa ndi Ekaterina Mirimanova. Wolembayo adataya makilogalamu 60 a kunenepa kwambiri, ndichifukwa chake makinawo adatchulidwa choncho. Tiyeni tiwone mwatsatanetsatane mtundu wazakudya zodabwitsa zomwe zidathandiza Catherine kusintha kwambiri.

Zakudya zofunika Kuchepetsa 60

Malamulo ndi mfundo zoyambirira za kadyedwe, kapena kani, mphamvu zamagetsi, ndi izi.

  • Onetsetsani kuti mwadya chakudya cham'mawa. Chifukwa chake mumayambitsa kagayidwe kachakudya kam'thupi mukatha kupumula usiku. Wolemba dongosolo amalimbikitsa mwamphamvu kuti chakudya cham'mawa choyamba chizikhala ola lotsatira mutadzuka.
  • Mpaka masana, mukhoza kudya chilichonse: mchere, okoma ndi mafuta. Koma zonsezi ziyenera kulowa mu chakudya chimodzi - kadzutsa. Iyi ndiye mfundo yomwe imayesa. Chilichonse chomwe sichingadye masana kapena madzulo chikhoza kudyedwa m'mawa. Palibe zoletsa pazinthu zilizonse.
  • Koma za chakudya chomaliza, tikulimbikitsidwa kuti tichite mochedwa 18 pm. Koma ngati mwazolowera kudya nthawi yayitali, sinthanitsani chakudya chamadzulo pang'ono ndi pang'ono.
  • Mchere, mosiyana ndi zakudya zina zambiri, safunika kuchotsedwa pazakudya, komanso sikofunikira kuti muchepetse kuchuluka kwake mwadala. Koma musamamwe mchere mopitirira. Kumbukirani kuti zonse zili bwino pang'ono.
  • Simusowa kuwerengera zopatsa mphamvu. Izi zimagwira pa chakudya chonse. Chinthu chokhacho - yesani kuwonetsetsa kuti chakudya chonse chachitatu chikufanana ndikukula ndi kukwanira.
  • Shuga ndi zotumphukira zake (makamaka uchi) zitha kugwiritsidwa ntchito mpaka masana. Wolemba dongosolo amalimbikitsa kuti asinthe shuga wofiirira kapena, ngati njira yomaliza, fructose.
  • Simungadye chilichonse mutadya. Mwa njira, zokhwasula-khwasula ndizosafunikira pakati pakudya. Ngati mukulephera kupilira (komwe kumatha kukhala koyambirira kwa zakudya zanu), idyani chotupitsa ndi zipatso kapena ndiwo zamasamba zololedwa. Mupeza mndandanda wawo pagome.

Chiloledwa chipatso cha chotupitsa Pambuyo pa chakudya chamadzulo

  • Zipatso za zipatso (1 mphesa kapena 1-2 ya ena patsiku).
  • Maapulo (1-2 patsiku).
  • Kiwi (3-5 patsiku).
  • Kuphuka (mpaka 10 patsiku).
  • Vwende (osapitilira magawo awiri patsiku).
  • Chinanazi (theka).
  • Prunes (10-15 patsiku).

Chowonadi ndichakuti zokhwasula-khwasula zimatha kuchepetsa kulemera. Ekaterina Mirimanova sali wokonda kudya pang'ono pang'ono ndikukulangizani kuti muzolowere thupi lanu katatu, osaluma. Mukamapita kumadzulo kapena zochitika usiku, mutha kuluma kuti mudye. Idyani magawo angapo a tchizi wonenepa kwambiri ndikumwa vinyo wofiira wouma (galasi). Uwu ndiye mowa wokha womwe umaloledwa nthawi zina. Kumbukirani kuti mowa sudzangowonjezera ma calories owonjezera, komanso kusunga madzi m'thupi. Zimabweretsa kufalikira kwa muvi pamiyeso pamiyeso yakufa ndikuwonekera kwa puff, zomwe sizimawonekera m'mawonekedwe abwino kwambiri.

  • Mitundu yambiri yochepetsa thupi imalamulira zakuda ndi zoyera kuti muyenera kumwa madzi osachepera 8 patsiku. Ekaterina Mirimanova akulangiza motsutsana ndi kuyesa kumwa madzi onse padziko lapansi. Imwani monga momwe thupi lanu likufunira. Muyenera kumumvera, sangakunyengeni.
  • Musaiwale za masewera olimbitsa thupi. Wolemba dongosolo sakukulimbikitsani kuti mulembetse m'malo ochitira masewera olimbitsa thupi, koma amalimbikitsa mwamphamvu kuti muzichita masewera olimbitsa thupi kwa mphindi 20 tsiku lililonse, ndikugwira ntchito pamavuto anu. Mwa zina, masewera amathandizira khungu kuti likule, ndipo mawonekedwe ake sangakukhumudwitseni mutachotsa mapaundi owonjezerawo.
  • Ngati kadzutsa woyamba ali m'mawa kwambiri (nthawi isanakwane 7 koloko m'mawa), amaloledwa kupanga awiriwo. Koma pokhapokha chimodzi mwazosavuta.

Menyu yazakudya Opanda 60

Chifukwa chake, monga mudamvetsetsa, pachakudya cham'mawa mutha kugwiritsa ntchito chilichonse chomwe mukufuna. Koma muyenera kuwonetsetsa kuti mukatha kudya mumamva kukhuta, osati kulemera m'mimba. Chokhacho chomwe wopanga makina amalangiza kuti achoke pang'onopang'ono, ngakhale pachakudya cham'mawa, ndi chokoleti cha mkaka. Yesetsani kupereka zokonda kwa mchimwene wake wakuda. Izi zimachepetsa kulakalaka maswiti, zomwe zimakhala zowona makamaka kwa iwo omwe ali ndi dzino lokoma. Simuyenera kunena kuti mukaka chokoleti nthawi yomweyo. Ngati mukufunadi, idyani. Koma sungani malingaliro awa m'malingaliro ndipo yesetsani kumamatira.

Koma kale kuyambira nkhomaliro mbiri yanu: moni, zoperewera. M'malo mwake, sali olimba konse, koma alipobe. Zakudya zokazinga ndizoletsedwa nkhomaliro. Chilichonse chimayenera kuphikidwa, kuphika kapena kuphika. Ngati mutadula, mungagwiritse ntchito supuni imodzi ya mafuta a masamba. Kapena mutha kuwonjezera pa saladi ya masamba, mwachitsanzo. Koma lamulo lofunikira ndilakuti mutha kugwiritsa ntchito mafuta (aliwonse) ndi mbale zanyengo ndi mayonesi kapena kirimu wowawasa mpaka 14 koloko masana. Ndiye ndizoletsa.

Komanso, simungathe kuphatikiza mitundu ina yazinthu wina ndi mzake. Ndiko kuti, mfundo zina za zakudya zosiyana zimayamba kugwira ntchito, zomwe, monga mukudziwa, zimathandizanso kuchepetsa thupi ndi kuyeretsa thupi. Mwachitsanzo, mbatata ndi pasitala sizingaphatikizidwe ndi mbale za nyama kapena nsomba. Koma chimanga - palibe vuto. Koma ndizoyenera kudziwa kuti mbatata, pasitala, soseji ndi soseji zina (samalani zomwe zikupangidwira kuti zisakhale, mwachitsanzo, shuga) ndizomwe zili mgululi. KUDZIPATSA! Amaloledwa nthawi ya nkhomaliro, koma osati kangapo kamodzi kapena kawiri pa sabata, apo ayi, njira yochepera thupi imatha kuuma. Ngati mukufuna kuwona mizere yolumikizira, musatengeke ndi izi.

Za chakudya chamadzulo… Pali zosankha 5. Muyenera kukhala ndi chakudya chamadzulo posankha chimodzi mwa izo. Chakudya chomaliza ndichosavuta malinga ndi zigawo zake. Zotsatira zake, ndikosavuta m'mimba kugaya zonsezi ndikukonzekera kupumula usiku, ndikuchepetsa nthawi yomweyo. Chakudya chamadzulo, njira zophikira zololedwa ndi malamulo Minus 60: kuphika, kuphika, kuphika. Sitigwiritsa ntchito mafuta ndi zowonjezera zina zamafuta. Zolemba malire, supuni ya tiyi ya ketchup kapena msuzi wa soya.

Zakudya zomwe Mirimanova amasankha

Chakumwa

Chakudya cham'mawa chimafunikira kwenikweni.

Timamwa zakumwa monga momwe thupi lanu limafunira.

Chakudya chilichonse chitha kukhala mpaka 12 - chilichonse chomwe mungafune komanso momwe mungafunire, kupatula chokoleti cha mkaka.

Shuga, kupanikizana, uchi - mpaka 12.

chakudya

Timakwaniritsa zoletsa zonse pazakudya zokhazikika pazophatikiza zilizonse zololedwa zisanu

1. Zipatso

• Zipatso za zipatso (1 mphesa kapena 1-2 tsiku lililonse).

• Maapulo (1-2 patsiku).

• Kiwi (3-5 patsiku).

Plums (mpaka 10 patsiku).

• Vwende (osapitilira magawo awiri patsiku).

• Chinanazi (theka).

• Prunes (10 patsiku).

2. Masamba

Mungathe:

• Mbatata ndi nyemba (mulibe nsomba kapena mbale ya nyama).

• Nandolo zobiriwira (osati zamzitini).

• Mbewu (yopanda zamzitini).

• Bowa.

• Masamba osaphika, kuphika, kuphika, simmer.

• Zomera zina zothira mchere kapena kuzifutsa (kaloti waku Korea, udzu wam'madzi).

3. Nyama, nsomba ndi nsomba

Pazinthu zonse za nyama - wiritsani, kuphika kapena simmer.

• Masoseji kapena soseji yophika.

• Zodula.

• Nyama ndi nyama.

• Odzola, shashlik.

• Nsomba, nsomba zamzitini mumadzi ake.

• Zingwe za nkhanu, sushi.

• Zakudya Zam'madzi.

• Mazira owiritsa.

4. Mbewu

• Mpunga (funchose, Zakudyazi za mpunga).

• Pasitala mpaka magalamu 30 a tchizi (opanda nsomba kapena mbale zanyama).

• Buckwheat.

5. Zakumwa

• Tiyi aliyense

• Zakudya zamkaka ndi mkaka wothira

• Khofi

• Vinyo wouma (wofunidwa pambuyo pa 18-00)

• Msuzi watsopano

chakudya

Zomwe zimafunikira:

Simungachite mwachangu - ingophikani, kuphika, simmer.

Shuga saloledwa.

Zokometsera zitha kugwiritsidwa ntchito pang'ono.

Mutha kuyipaka mchere.

Sankhani chimodzi mwanjira zisanu zokha kuphatikiza kuphatikiza kololedwa momveka bwino

Yankho XNUMX: Zipatso

• Zipatso za zipatso (1 mphesa kapena 1-2 tsiku lililonse).

• Maapulo (1-2 patsiku).

• Kiwi (3-5 patsiku).

Plums (mpaka 10 patsiku).

• Vwende (osapitilira magawo awiri patsiku).

• Chinanazi (theka).

• Prunes (10 patsiku).

Ikhoza kuphatikizidwa ndi mkaka uliwonse kapena mkaka wothira.

Yankho lachiwiri: Masamba

Chilichonse chingachitike kupatula:

• Chimanga

• Mbatata

• Bowa

• Mtola

• Maungu

• Peyala

• Biringanya

Ikhoza kuphatikizidwa ndi chimanga ndi mkaka uliwonse kapena mkaka wothira.

Njira yachitatu: Nyama, nsomba ndi nsomba

• Nyama kapena nyama.

• Zakudya Zam'madzi.

• Nsomba.

• Mazira owiritsa.

Njira yachinayi: Mbewu

• Mpunga (funchose).

• Buckwheat.

Zitha kuphatikizidwa ndi zipatso kapena ndiwo zamasamba.

5 Yankho: Zamgululi Zamkaka

• Tchizi (mpaka 50 gr) wokhala ndi crisp, mkate wa rye, croutons, ma PC 3-4.

• Yogurt kapena kanyumba tchizi.

Zitha kuphatikizidwa ndi zipatso kapena ndiwo zamasamba.

zakumwa

• Tiyi kapena madzi aliwonse

• Zakudya zamkaka ndi mkaka wothira

• Vinyo wofiira wouma (wofunika kwambiri pakadutsa 18-00)

• Khofi

• Msuzi watsopano

Itha kuphatikizidwa ndi iliyonse mwanjira zisanu.

Tebulo lazakudya zololedwa za Minus 60 zakudya ndi Ekaterina Mirimanova

Mutha kutsitsa tebulo ndi maginito osindikizidwa mufiriji.

Tsitsani spreadsheet ngati chithunzi kapena PDF.

Zotsutsana ndi zakudya za Mirimanova

Palibe zotsutsana ndi Minus 60, monga choncho. Kupatula apo, uku sikudya kwakanthawi kochepa, koma dongosolo loyenera lazakudya, lomwe limavomerezedwa ndi akatswiri azakudya ndi madokotala ambiri. Sadzatsutsana ndi malamulo azakudya zoyenera. Ngakhale amayi apakati amatha kukhala pamtunduwu, koma pazosamalira. Chofunika chake ndi ichi: nkhomaliro (mpaka 15 koloko) zonse zimaloledwa, ndipo chakudya chamadzulo chimatha kusunthidwa pang'ono (mwachitsanzo, pofika 19 koloko).

Zachidziwikire, ndibwino, kukhala pamalo osangalatsa, kukaonana ndi dokotala. Kupatula apo, ndizotheka kuti mudzafunika chakudya chapadera. Koma amayi ambiri samapatuka pamachitidwe ngakhale atanyamula mwana. Chifukwa chake, samalemera mopitilira muyeso (kupatula muyezo womwe amakhala nawo panthawi yapakati).

Inde, kupezeka kwa matenda omwe amafunikira chakudya chapadera ndikutsutsana.

Ubwino wazakudya zochepa za 60

1. Ubwino wa Minus 60 mosakayikira umaphatikizapo kusavulaza thanzi ndikukhala omasuka kutsatira.

2. Mutha kudya chilichonse chomwe mukufuna, koma panthawi inayake. Chifukwa chake, zosokoneza ndizosavuta kupewa.

3. Kuchepetsa thupi nthawi yomweyo kumathandiza khungu kuti lisazengereze ndikukhala ndi nthawi yokoka pakutha kwama kilogalamu.

4. Zakudya Zopanda 60 zimakupatsani mwayi wochita masewera olimbitsa thupi limodzi ndi kuonda, zomwe sizingatheke pazakudya zazifupi.

5. Mndandanda wazakudya za Minus 60 uli ndi fiber zambiri, zomwe zimatsimikizira matumbo kugwira ntchito.

6. Poyerekeza ndi zakudya zina, menyu ya Ekaterina Mirimanova ili ndi zoletsa zochepa - zonse ndizotheka mpaka 12-00.

7. Kuthamanga kwakuchepetsa pa zakudya za Mirimanova sikungakhale mbiri, koma mphamvu ya chakudyachi sichikhala ndi kunenepa posintha chakudya choyenera.

Zoyipa za zakudya za Mirimanova

1. Zoyipa zimaphatikizira, makamaka, mfundo yakuti Minus 60 imafuna chizolowezi china tsiku lililonse. Sikuti aliyense amafuna kudya chakudya cham'mawa chisanafike 12 koloko (ena amagonabe nthawi ngati imeneyi). Sikuti aliyense akhoza kukhala ndi chakudya chamasana kuntchito. Muyenera kuti mukonzenso ndandanda yanu ngati ili kutali ndi machitidwe, ndipo si onse omwe amapambana. Zingakhale zovuta makamaka kwa iwo omwe amagwira ntchito usiku.

2. Komanso makinawa sangakhale oyenera kwa iwo omwe akufuna kuonda mwachangu. Ma kilogalamu sadzauluka ndi kuthamanga kwa mphezi. Muyenera kuleza mtima.

3. Komanso, pakhoza kukhala zovuta kwa iwo omwe amagona mochedwa. Kumverera kwa njala kumatha kukugwa madzulo. Kumbukirani: ngakhale mutagona mochedwa bwanji, simungadye mochedwa kuposa maola 20, malinga ndi malamulo a Minus 60.

4. Matenda atha kukula pa chakudya cha Mirimanova.

5. Monga momwe ziliri ndi zakudya zilizonse, kutsata zinthu ndi mavitamini sikokwanira - musaiwale za zovuta zama multivitamin.

Kubwezeretsanso zakudya

Ndikulimbikitsidwa kuti Minus 60 idye nthawi yayitali kapena moyo wonse. Pomwepo (mutakwanitsa kulemera kwanu), sinthani njira yosamalira zolemera ndipo, poyerekeza ndi njira yokhwimitsa, lolani zolakwika zina.

Siyani Mumakonda