Zakudya za akatswiri azakuthambo, masiku 20, -14 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 14 m'masiku 20.

Ma calorie apakati tsiku ndi tsiku ndi 770 Kcal.

Kodi mumalota za kulemera komwe mumamva mukataya thupi? Zakudya zam'mlengalenga zikuthandizani. Ngati mukuganiza kuti muyenera kudya chakudya mumachubu, zomwe zimapezeka mwa omwe amapambana malo, sizili choncho ayi.

M'malo mwake, sizikudziwika chifukwa chomwe chakudyacho chidatchulidwira motero. Koma ambiri amakhulupirira kuti kusamalitsa kwa zakudya kumakhudzana ndi zovuta za ntchito ya akatswiri azakuthambo. Zakudyazi zimapangidwira nthawi yayitali (masiku 20), pambuyo pake mutha kutaya makilogalamu 20 osafunikira thupi.

Zakudya zakuthambo

Dziwani kuti kuvuta kowonera zakudya zam'mlengalenga kumachitika makamaka chifukwa choti tsiku ndi tsiku imakhala ndi mndandanda umodzi, zakudya zomwe mungadzizolowere pansipa. Chakudya chololedwa chimaphatikizapo mazira, nkhuku yowonda, kefir ndi kanyumba tchizi wokhala ndi mafuta ochepa, khofi wopanda tiyi ndi tiyi (zobiriwira ndizofunikira). Pokonzekera chakudya, sizilandiridwa kugwiritsa ntchito mafuta ndi mafuta osiyanasiyana. Zakudya ndi zakumwa zina zonse zimagwera m'gulu loletsedwa.

Ndikoyenera kudziwa kuti sikofunikira kukhala pachakudya ichi masiku 20. Ngati mukufuna kuchepa ndi mapaundi ochepa, pitilizani zakudya za marathon mpaka mutakwaniritsa zomwe mukufuna. Ndikofunikira kuyimitsa chakudya chaomwe akuchita ngati vuto lathanzi.

Zakudyazi zimagwira ntchito bwino chifukwa zimaphatikizapo njira ziwiri zofunika kwambiri zochepetsera thupi. Choyamba, zimapereka kuchepa kwamphamvu kwama calories tsiku lililonse. Muli ma calories opitilira 700 okha, omwe ndi ochepa kwambiri kuposa omwe mungalandire. Chachiwiri, zakudya zomwe akatswiri a zakuthambo amadya ndizothandiza kwambiri chifukwa zimangodalira zakudya zomanga thupi zokha. Kuletsa kwakumwa chakudya m'thupi, monga lamulo, kumathandizira kuchepa kwa thupi. Ndicho chifukwa chake zakudya zamapuloteni m'mitundu yawo yonse ndizotchuka.

Kuti mukhalebe ndi zotsatira zake kwa nthawi yayitali osavulaza thanzi lanu, ndikofunikira kuti muchoke muzakudya zolimbitsazi moyenera komanso pang'onopang'ono. Osathamangira kukweza chakudya, ngakhale m'gulu lovuta, lomwe limadziwika kuti ndi labwino. Choyamba, onjezerani zipatso pazakudya zanu zam'mawa, kenako pamwamba pake ndi phala (oatmeal ndiye wabwino kwambiri). Kenako pang'onopang'ono, tsiku ndi tsiku, yambitsani ma carbu ena athanzi. Yambani ndi ndiwo zamasamba zosakhala zowuma, koma muziyenda nawo zakudya zonsezi ndi zomanga thupi. Zakudya zoyengedwa, zotsekemera komanso zopatsa mphamvu kwambiri ziyenera kupewa nthawi yayitali. Mutha kuzipeza pa masiku omwe amatchedwa masiku opumulira chakudya (mwachitsanzo, patchuthi, pomwe phwando losadya limatha kupewa). Makhalidwe akudya okhawo ndi omwe amathandizira kukhalabe ndi chilengedwe.

Chisamaliro chiyenera kulipidwa kusamalira khungu. Popeza anthu nthawi zambiri amalemera pamankhwalawa ndi ma kilogalamu ochepa, khungu limatha kugwedezeka kapena, limakhala lonyansa. Pofuna kupewa izi, osanyalanyaza masamba ndi masks osiyanasiyana omwe amakweza.

Zakudya zakuthambo

Chakudya cham'mawa: dzira limodzi, yophika kapena yokazinga poto wowuma; kapu ya kefir yamafuta ochepa kapena kapu ya tiyi / khofi wopanda kanthu.

Chakudya cham'mawa chachiwiri: kapu ya kefir.

Chakudya chamasana: nkhuku yophika yokwanira kukhutiritsa njala (koma osapitilira theka la nkhuku yaying'ono, yopanda khungu ndi mafuta); Mpaka 500 ml ya msuzi wamafuta ochepa; kapu ya kefir yamafuta ochepa kapena kapu ya tiyi / khofi yopanda zotsekemera.

Chakudya chamasana: kapu ya yogati.

Chakudya chamadzulo: galasi la kefir kapena 200 g ya kanyumba kanyumba kotsika popanda zowonjezera. (Ndibwino kuti musankhe kefir, izi zithandizira kuti muchepetse kunenepa kwambiri. Koma ngati mukuwona kuti njala ikuyambirani, ndipo mutha kumasuka, khalani ndi chotupitsa ndi kanyumba kanyumba.)

Zindikirani… Chololeza chimodzi chokha chimaloledwa mwa mtundu wa chakudya cham'mawa chachiwiri kapena chotsekera masana. Malinga ndi omwe amapanga chakudyacho, ziwiri, ngakhale zazing'ono kwambiri, zokhwasula-khwasula zitha kuchepetsa kwambiri njira yochepetsera thupi.

Zakudya zakuthambo zotsutsana

  • Kukhala pachakudya cha akatswiri azakuthambo sikofunika kwa azimayi pamalo osangalatsa, amayi oyamwitsa, anthu omwe ali ndi matenda aliwonse a impso, dongosolo la mtima, m'mimba.
  • Ngakhale mutakhala kuti mukumva bwino, sizingakhale zovuta kuti mupite kukaonana ndi dokotala kuti akawonetsetse zaumoyo wanu asanayambe nthawiyo. Izi ndikofunikira kuti muchepetse kuopsa kwakukula kwaumoyo pakutsatira malamulowa.

Mapindu A Zakudya Zakuthambo

  1. Zakudyazo ndizabwino kwambiri. Malinga ndi ndemanga, zotsatira zakuchepa kwa anthu omwe amaliza zomwe adayamba ndizowoneka bwino.
  2. Pokhapokha mutatuluka moyenera kuchokera pachakudya, zotsatira zake zimatsalira kwa nthawi yayitali kwambiri ndipo zimakusangalatsani kuthokoza chifukwa chakufuna kwanu.
  3. Kawirikawiri, zakudya zoterezi zimakhudza maonekedwe (makamaka khungu limasinthidwa, kutentha thupi, ziphuphu ndi mawonetseredwe ena osasangalatsa amachoka).
  4. Ubwino wazakudya za akatswiri akuphatikiza kuphika kosavuta. Ndikokwanira kuphika nyama yatsopano ndi mazira nthawi ndi nthawi. Simukuyenera kukhala kukhitchini kwa maola ambiri.

Zoyipa za zakuthambo

  • Ngati zakudya zambiri zamapuloteni zimathandizira kukhalabe ndi mphamvu, kukhala tcheru ndikuchita masewera olimbitsa thupi, chakudya cham'mlengalenga, tsoka, sichingadzitamande chifukwa cha izi. Popeza zili ndi calorie yochepa kwambiri, anthu ambiri, malinga ndi ndemanga, alibe mphamvu zokwanira ngakhale kuchita masewera olimbitsa thupi osavuta. N’zothekanso kuti mudzangokumana ndi zofooka. Koma ndikofunikira kuti thupi lichotse zonyansa mukatha kudya zomanga thupi. Ndipo pa izi, kuchita masewera olimbitsa thupi kumafunikabe. Kupanda kutero, poizoniyo amatha kuyimilira ndipo motero kuvulaza kwambiri thupi. Ngati mulibe mphamvu zokwanira zolimbitsa thupi kwambiri, chitani masewera olimbitsa thupi. Ngakhale kuyenda nthawi zonse kungathandize. Ingowonjezerani nthawi yoyenda ndipo musanyalanyaze masitepe motsutsana ndi elevator.
  • Kuipa kwa chakudya cha akatswiri a zakuthambo kumatha kukhala ndi chidaliro chifukwa chakuti zakudya zopatsa thanzi, zomwe zimakhala ndi mafuta ochepa, zimawonjezera chiopsezo chokhala ndi ketoacidosis (kagayidwe kake kagayidwe), komanso zimatha kuyambitsa chisokonezo mu kagwiritsidwe ka mafuta ndi kagayidwe ka mafuta .
  • Anthu ambiri amasiya chakudyachi pakati ndipo chifukwa amasowa zakudya zake zosasangalatsa. Komabe, kuti mudye chakudya chomwecho tsiku ndi tsiku, mufunika kulimbika kwakukulu, komwe aliyense sangadzitamande nako.

Kubwereza zakudya zam'mlengalenga

Zakudyazi ndizochepa, motero chakudya cha akatswiri azakuthambo chimatha kukhala chododometsa cha thupi, chifukwa chake sichikulimbikitsidwa kuti muzichita kangapo kamodzi pachaka.

Siyani Mumakonda