Zakudya zamafashoni, masiku atatu, -3 kg

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 3.

Ma calorie apakati tsiku ndi tsiku ndi 450 Kcal.

Nthawi zina nyenyezi za catwalk zimafunikanso kutaya mapaundi owonjezerawo mwamsanga musanayambe chiwonetsero chofunikira kapena zochitika zina zokhudzana ndi moyo wachitsanzo. Koma pambuyo pa zonse, osati mafashoni okha, komanso amayi wamba amalota kukongola ndi mgwirizano.

Ngati mukufuna kuchotsa ma kilogalamu 3-4 osafunikira, ndipo mulibe nthawi yochepa ya izi, mutha kuyesa nokha zakudya zamasiku atatu zamafashoni. Lero tikudziwitsani zosankha zake ziwiri zodziwika bwino, masiku atatu ndi masabata awiri.

Zofunikira pazakudya zamitundu yamafashoni

Zakudya zamasiku atatu za zitsanzo zamafashoni zimaphatikizapo mazira a nkhuku, kanyumba tchizi, maapulo, prunes, mtedza, zitsamba, kaloti, nthochi, kefir. Zambiri zafotokozedwa muzakudya zamtundu wa mini-model. Muyenera kudya katatu patsiku. Musanagone (mu mawonekedwe achiwiri ndi achitatu a zakudya zamasiku atatu), mumaloledwa kudzipangira nokha kapu ya kefir yopanda mafuta ochepa. Mu njira iliyonse yowonetsera, muyenera kugwiritsa ntchito madzi okwanira okwanira. Mitundu yosiyanasiyana ya tiyi imaloledwanso, koma kuwonjezera shuga ndikoletsedwa. Khofi ndi zakumwa zina sizolandiridwa. Ndibwino kuti mupange chakudya chomaliza pasanathe maola 16-17 (kuphatikizapo kefir). Mutha kudya kale, koma khalani okonzeka kumva njala madzulo. Tikumbukenso kuti mindandanda yazakudya yachiwiri ndi yachitatu mitundu nthawi zambiri zokhutiritsa, ndipo kutsatira malangizo osavuta kusamutsa. Koma pazakudya izi komanso kuchepa thupi kumatha kukhala kocheperako ndi 1-1,5 kg kuposa momwe zimavutira.

Ponena za njira yazakudya zamafashoni, yomwe imatha kupitilira mpaka masiku 14, ndiyokhulupirika kwambiri. Pa izo, monga lamulo, sikuli kovuta kuti muchepetse thupi. Pali zakudya zinayi patsiku, zomwe zimachokera ku mazira a nkhuku, mkate wa bran, nyama yowonda, kanyumba tchizi, nsomba ndi nsomba, zipatso ndi ndiwo zamasamba. Ndikofunikira kuti musadye chakudya chamadzulo kuposa maola 18-19. Kuonda kwa sabata yoyamba ndi 3-5 kg. Mu sabata yachiwiri, ma kilos amathamanganso, koma osati mofulumira. Malinga ndi ndemanga za anthu omwe adakumanapo ndi zakudya izi zamitundu yamafashoni, mutha kuyendetsa 7-8 kg, mukugwira nthawi yonseyi.

Kaya mtundu wazakudya womwe umagwiritsidwa ntchito ndi nyenyezi za podium mumachepetsa thupi, kuti musunge zotsatira zomwe mwapeza, kutuluka muzakudya kuyenera kukhala kosalala. M'moyo wapambuyo pazakudya (osachepera sabata yoyamba), ndikofunikira kudya zakudya zokhala ndi mafuta ochepa, zopatsa mphamvu zochepa, zokhala ndi masamba, zipatso, zipatso, nyama yowonda, nsomba, nsomba zam'madzi, kanyumba tchizi, kefir, chimanga ( buckwheat, mpunga, oatmeal). Ngati mukufuna zakudya zotsekemera kapena zowuma, dziloleni kuti muzikonda nthawi ndi nthawi, koma m'mawa komanso, ndithudi, moyenera. Palibe chifukwa chopangira kadzutsa, mwachitsanzo, kuchokera ku maswiti. Zidzakhala zolondola, zokhutiritsa komanso zothandiza kudya gawo la oatmeal kapena chimanga china ndikudya 30-40 magalamu a chokoleti (makamaka mdima). Yesetsani kuti musadye popita, kudya kwambiri komanso kupanga mabwenzi ndi masewera.

Menyu Yazakudya Zamitundu Yamitundu

Zakudya za zakudya zamasiku atatu zamafashoni No

Chakudya cham'mawa: dzira lowiritsa.

Pambuyo pa maola atatu: 3 g yamafuta ochepa amafuta ndi tiyi.

Pambuyo pa maola atatu: 3 g wamafuta ochepa okhala ndi tiyi.

Zakudya za zakudya zamasiku atatu zamafashoni No

Chakudya cham'mawa: dzira lowiritsa.

Chakudya chamasana: 170 g wamafuta ochepa mafuta ndi tiyi.

Chakudya chamadzulo: 200 g saladi, yomwe imaphatikizapo beets, prunes, maapulo ndi mtedza pang'ono; 200 g wa kanyumba tchizi ndi Kuwonjezera zosiyanasiyana zitsamba ndi adyo (ngati mukufuna).

Usiku: kapu ya kefir.

Zakudya za zakudya zamasiku atatu zamafashoni No

Chakudya cham'mawa: 300 g nthochi ndi kapu yamadzi apulosi wofinyidwa.

Chakudya chamadzulo: 230-250 g saladi ya maapulo, beets, kabichi, zitsamba zosiyanasiyana ndi maolivi; mbale ya supu ya bowa yamafuta ochepa, yomwe mutha kuwonjezera 1 tsp. kirimu wowawasa wochepa mafuta; pafupifupi 200 g wa soya goulash kuphatikiza kapu ya madzi a kiranberi.

Madzulo akamwe zoziziritsa kukhosi: 170 g wa kanyumba tchizi (otsika mafuta kapena otsika mafuta) ndi tiyi.

Chakudya chamadzulo: saladi mpaka 250 g, yomwe imaphatikizapo tsabola, maapulo, kabichi; 200 magalamu a kanyumba kakang'ono kanyumba kakang'ono kamene kamasakaniza ndi beets; tiyi ndi uchi wachilengedwe; ma prunes ochepa kapena ma apricots zouma.

Usiku: kapu ya kefir.

Zakudya za masiku 14 amtundu wamafashoni

tsiku 1

Chakudya cham'mawa: dzira lophika; kapu ya yogurt yachilengedwe, yokhala ndi zipatso zochepa zomwe mumakonda; tiyi.

Chakudya chamasana: gawo la supu ya masamba otsika mafuta ndi croutons; kabichi ndi nkhaka saladi ndi madontho ochepa a masamba mafuta.

Chakudya chamasana: kapu ya msuzi wa nkhuku wopanda mafuta ochepa kapena madzi a zipatso (masamba).

Chakudya chamadzulo: mpaka 100 g ya ng'ombe yophika yophika kapena nkhuku; 50 g wa mafuta otsika mafuta ndi 200 ml ya kefir otsika mafuta.

tsiku 2

Chakudya cham'mawa: 2 mkate wa chinangwa toast ndi tiyi; lalanje.

Chakudya chamasana: 100 g wa nyama yamwana wang'ombe yophika kapena yophika ndi shrimp yophika; kapu ya yogurt yopangidwa kunyumba kapena kefir.

Chakudya chamasana: kapu ya msuzi wa nyama wopanda mafuta ochepa kapena madzi aliwonse.

Chakudya chamadzulo: mbatata yophika kapena yophika; kolifulawa wophika (100 g); chidutswa cha mkate wa chinangwa ndi tiyi.

tsiku 3

Chakudya cham'mawa: mpaka 100 g wa tchizi wopanda mafuta ochepa; chidutswa cha nyama yowonda kapena nyama yophika yophika; tiyi.

Chakudya chamasana: mbatata yophika; 100 g kolifulawa yophika; 100 g ya champignons yophika kapena yophika ndi 1 kiwi yaying'ono.

Chakudya chamasana: kapu yamadzi ongofinyidwa kuchokera ku zipatso kapena ndiwo zamasamba.

Chakudya chamadzulo: 100 g nsomba yophika yopanda mafuta ndi galasi la yogurt kapena kefir.

tsiku 4

Chakudya cham'mawa: mpaka 30 g wa muesli wopanda shuga kapena oatmeal wokhazikika; Galasi la juwisi watomato; nthochi yaying'ono; tiyi.

Chakudya chamasana: pafupifupi 100 g nsomba za nsomba, zophikidwa pamodzi ndi anyezi; dzira la nkhuku yophika kapena yokazinga popanda kuwonjezera mafuta.

Chakudya chamasana: kapu ya msuzi wa nyama wopanda mafuta ochepa.

Chakudya chamadzulo: kagawo kakang'ono ka nyemba zoyera; saladi wa masamba aliwonse osawota ndi mafuta a azitona; 1 mbatata yophika ndi chotupitsa chaching'ono cha chinangwa.

tsiku 5

Chakudya cham'mawa: dzira lophika; kapu ya yogurt yamafuta ochepa; tiyi.

Chakudya chamadzulo: mpunga wofiira wophika ndi msuzi wa soya; beets ena owiritsa owiritsa ndi kuwonjezera mafuta a masamba; kapu ya madzi kuchokera ku tomato kapena masamba ena.

Chakudya chamadzulo: 250 ml ya madzi aliwonse opangira kunyumba kapena msuzi wa nyama wopanda mafuta ochepa.

Chakudya chamadzulo: tchizi chamafuta ochepa (mpaka 100 g); magawo angapo woonda kwambiri tchizi wolimba unsalted; kapu ya mkaka wopanda mafuta ambiri.

tsiku 6

Chakudya cham'mawa: mpaka 30 g wa cornflakes wopanda shuga kapena oatmeal, wothira mkaka wopanda mafuta ochepa; kapu ya yogurt popanda zowonjezera.

Chakudya chamasana: 100 g mpunga ndi bowa yophika kapena yophika; supuni zingapo za saladi yoyera kabichi ndi zitsamba; kapu yamadzi opukutidwa mwatsopano kuchokera ku citrus iliyonse.

Chakudya chamasana: madzi ongofinyidwa kumene kapena tiyi wamankhwala azitsamba.

Chakudya chamadzulo: 1 toast; gawo la saladi ya kabichi ndi zitsamba ndi mafuta a masamba; 2 kiwi ang'onoang'ono ndi kapu ya tiyi.

tsiku 7

Chakudya cham'mawa: 100 g wamafuta ochepa; dzira la nkhuku yophika kapena nthunzi; tiyi.

Chakudya chamadzulo: bowa yophika kapena yokazinga mu madontho ochepa a mafuta a masamba; supuni zingapo za mpunga (makamaka bulauni); akanadulidwa woyera kabichi ndi kapu ya citrus madzi.

Chakudya chamadzulo: 250 ml ya madzi aliwonse achilengedwe.

Chakudya chamadzulo: chiwindi cha nkhuku (150 g); 50 g nkhanu nyama kapena timitengo; kapu ya mkaka wofunda.

Zindikirani... Kuyambira tsiku lachisanu ndi chitatu, ngati mukufuna, muyenera kubwereza menyu sabata yoyamba.

Zotsutsana ndi zakudya zamafashoni

  • Matenda a mtima ndi matenda ena aliwonse osatha akhoza kukhala cholepheretsa kwambiri kutsatira zakudya zamafashoni.
  • Ambiri, kuyendera katswiri oyenerera pamaso cardinal kusintha zakudya sadzakhala osafunika kwa aliyense.
  • Simungathe kutsatira malamulo a zakudya zitsanzo mafashoni pa mimba, yoyamwitsa, pa nthawi ya matenda, ambiri malaise wa thupi, achinyamata ndi anthu a msinkhu.

Ubwino wa zakudya zamafashoni

  • Kuphatikiza kwake koonekeratu ndikokwanira. Anthu owerengeka amalephera kusintha thupi bwino ndi chithandizo cha zakudya za mafashoni.
  • Ngati tikambirana za zosankha za masiku atatu, chifukwa cha kuchepa kwa zinthu zomwe zili pamenyu, mukhoza kusunga zambiri pa kugula kwawo, komanso nthawi yophika.

Zoyipa za zakudya zamafashoni

  1. Kuipa kwa zakudya zamafashoni (makamaka kusiyana kwake kwa masiku atatu) kumaphatikizapo kusalinganika kwa zinthu zofunika pa thupi.
  2. N’zokayikitsa kuti mudzatha kupewa njala.
  3. Kumva kufooka, kutopa kowonjezereka, chizungulire, kupsa mtima, kusinthasintha kwamaganizo pafupipafupi, ndi zosangalatsa zofanana sizili zachilendo.
  4. Zimakhala zovuta kuphatikiza njira yamitundu yamafashoni ndi zolemetsa zolimbitsa thupi, ndipo nthawi zina m'maganizo.
  5. M'pofunikanso kuzindikira kuti kuwonda nthawi zambiri kumachitika kugwirizana ndi imfa ya madzimadzi m'thupi. Choncho, kumapeto kwa nthawi yochepetsera thupi, ma kilogalamu ali ndi mwayi wambiri wobwereranso ngati simukuwongolera mosamala zakudya.

Kukonzanso zakudya zamafashoni

Ngati mwaganiza kubwereza mafashoni chitsanzo zakudya kachiwiri, musachite izo mpaka 30-40 masiku pambuyo yapita kuwonda marathon.

Siyani Mumakonda