Zakudya pa mkaka wowotcha wophika, masiku atatu, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 3.

Ma calorie apakati tsiku ndi tsiku ndi 580 Kcal.

Ryazhenka ndi mkaka wokoma komanso wathanzi wabwino kwambiri. Ndi chithandizo chake, simungangotulutsa masamba anu ndikuthandizira thupi, komanso kutaya mapaundi owonjezera.

Zakudya zofunika mkaka wophika wothira

Njira yayifupi kwambiri yosinthira chithunzi pogwiritsa ntchito ryazhenka ndi tsiku limodzi kapena awiri osala, pomwe makilogalamu owonjezera 1-1,5 amachoka bwino mthupi. Chifukwa chake mutha kubwezeretsanso mawonekedwe pambuyo pa tchuthi ndi phwando lambiri kapena kukonzekera chochitika chofunikira, kuti chovalacho chikwaniritse bwino ndipo m'mimba mutha kuthana ndi chakudya chochuluka. Menyu yazakudya zazifupi pamkaka wowotcha ndiyosavuta. Masana, mumayenera kumwa theka ndi theka mpaka malita awiri a zakumwa zamkaka zoterezi ndipo musaiwale kupereka thupi lanu ndi madzi wamba opanda mpweya. Muyenera kuiwala zakumwa zina ndi chakudya, ngati mukufuna kukwaniritsa zotsatira.

Iwo omwe akufuna pang'ono ndi pang'ono kutsanzikana ndi kunenepa kwambiri ndipo sanakonzekere kuletsa chakudya kwakanthawi atha kukhala tsiku limodzi kapena awiri osala kudya sabata iliyonse ndikuwona kusintha kwa chiwerengerocho. Poterepa, ndikosavuta kuchotsa makilogalamu 4-5 osafunikira pamwezi (ndipo ndikakhala ndi thupi lolemera kwambiri, kuonda kungakhale kwakukulu).

Kuchuluka kwa mkaka wophika wovunda kuyenera kugawidwa tsiku lonse ndikuyesera kumamwa pafupipafupi. Kuti mumve bwino, mutha kuchepetsa chakudya mwakudya mkaka wowotcha wokhala ndi supuni ya tiyi.

Kuti musokoneze malingaliro anu a "chakudya" mukamatsitsa, yesetsani kukhala ndi zochitika zosiyanasiyana tsiku lanu, koma ndikofunikira kuti sizowononga mphamvu kwambiri. Komabe, ma calorie azakudya zanu tsopano achepetsedwa kwambiri. Chifukwa chake, mukakhala otanganidwa kwambiri, mumakhala pachiwopsezo chofooka komanso kutopa. Ndikofunika kupewa maphunziro amasewera pakudya pang'ono. Pazipita, mutha kupanga nawuza pang'ono komanso mwachidule. Komanso, mungoyenda, izi ndizothandiza komanso zosangalatsa.

Masiku atatu mutha kutsatira njira yotsatirayi. Ndikulimbikitsidwa kuti muzidya kadzutsa ndi nkhomaliro ndi zipatso (kapena zipatso) mukakhala ndi mkaka wophika wothira. Gawo la zipatso ndi mabulosi liyenera kulemera 100 g, ndipo mkaka wowotcha wothira amatha kumwa mpaka 150 ml nthawi imodzi. Yesetsani kusankha zipatso zosakhala zowuma, chifukwa zimakhala ndi ma calories ochepa, shuga wocheperako motero zimapangitsa kuti muchepetse thupi. Chakudya cham'mawa chimatha kusinthidwa pang'ono kapena kuwonjezeredwa ndi muesli kapena oatmeal wabwino. Madzulo, pali 100 g ya nyama yopyapyala kapena mpaka 170 g ya nsomba patebulo, gawo limodzi la ndiwo zamasamba zokometsedwa ndimadzi a mandimu omwe angofinya kumene. Timaphika nyama ndi nsomba m'njira iliyonse popanda kugwiritsa ntchito mafuta ndi mafuta. Masamba atsopano atha kusinthidwa ndi masamba owiritsa kapena ophika. Timaliza chakudya chamadzulo mwa kudya theka la mphesa, yotchuka chifukwa cha mphamvu zake zoyaka mafuta. Mutha kusintha chipatso ichi ndi china, koma ndi bwino kusankha zipatso za zipatso. Tikulimbikitsidwa kukana mchere pakudya. Monga lamulo, mukamatsatira malamulo a njirayi, makilogalamu atatu olemera amakhululukidwa mthupi.

Wotchuka komanso Zakudya zamlungu uliwonse pamkaka wophika wothira… Pa masiku asanu ndi awiri, mutha kutaya makilogalamu asanu. Zakudyazi ndizabwino kuposa momwe zidasankhidwira m'mbuyomu, ndipo zimathandiza thupi, pakukhazikitsa njira zamagetsi, kuti muchepetse kunenepa kokha, komanso poizoni, poizoni ndi zinthu zina zofananira. Njira yamasiku asanu ndi awiri imakhudzana ndi zakudya zisanu. Gawo lazakudya liyenera kukhala laling'ono (mpaka 200, magalamu 250). Ndibwino kuti chakudya chonse chigawidwe mofanana tsiku lonse. Pakudya sabata iliyonse, kuphatikiza mkaka wowotcha, mutha kudya tirigu, msuzi wopanda mafuta ambiri ndi nyama yowonda kapena msuzi wa masamba (ndibwino kugwiritsa ntchito mbale yotentha yamasana), nsomba zonenepa kwambiri zophika popanda kuwonjezera mafuta, masaladi kuchokera ku masamba osakhula. Zakudya zitatu zizikhala zokwanira, koma tiyi wamasana ndi zokhwasula-khwasula zitha kuchepetsedwa mkaka wophika wothira. Ngati mukufuna, mutha kugula tiyi kapena khofi angapo patsiku, koma osawonjezera shuga.

Muzosankha zilizonse zochepetsera thupi pa mkaka wophikidwa wothira, muyenera kusiya chakudya maola 3-4 musanagone (kagawo kakang'ono ka mkaka wothira sikuwerengera).

Ndikofunikira kuti muchoke bwino pachakudya ndi bwino, apo ayi mapaundi otayika amatha kubwerera msanga. Akatswiri azaumoyo amalangiza kuti azikonzekera kuchoka motere. Chakudya chimodzi m'malo mwa mkaka wowotcha, gwiritsani ntchito masamba kapena zipatso. Ndipo idyani chonchi kwa masiku angapo osasintha zina zotsalazo. Kenako, onjezerani nyama yophika kapena yophika pazosankha m'malo mwa "kulumikizana" kwachiwiri ndi mkaka wowotcha. Zakudya zina zonse ziyenera kuwonekera patebulo pang'onopang'ono. Ngati mumangokhalira kuvutikira, sikuti kungochepetsa thupi kungabwererenso (ngakhale ndi kulemera kwina), komanso mavuto amachitidwe ogwirira thupi, omwe munthawi ya zakudya amakhala akuzolowera kudya bwino. Yesetsani kutsatira nthawi zonse mfundo za zakudya zabwino. Pofuna kupeŵa kudzikundikira ndowe zopitilira muyeso ndi madzimadzi owonjezera m'thupi, onetsetsani kuti pazakudya mumakhala masamba ndi zipatso zokwanira. Ndipo ndi bwino kusankha omwe ali ndi diuretic yofewa komanso mankhwala ofewetsa tuvi tolimba (makamaka, beets ndi apricots owuma). Komanso, mankhwala azitsamba osiyanasiyana ndi abwino kwambiri pochotsa zinthu zoyipa mthupi ndikuthandizira kufulumizitsa njira zamagetsi.

Menyu yazakudya za Ryazhenka

Chitsanzo cha zakudya zosala kudya mkaka wophika wophika kwa masiku 1-2

Chitsanzo cha zakudya zamasiku atatu pa mkaka wowotcha

Zindikirani… Tsiku lililonse musanagone, mutha kumwa mpaka 100 ml ya mkaka wophika wothira.

Chitsanzo cha zakudya zomwe mumadya sabata iliyonse pamkaka wowotcha

Zotsutsana ndi zomwe zimadya mkaka wophika wothira

• Zakudya pa mkaka wowotcha wophika ndizosatheka kwa anthu omwe ali ndi zotsutsana mwachindunji ndi zakumwa izi.
• Kukhala pamtundu wamtunduwu ndizosatheka kwa iwo omwe ali ndi matenda am'mimba, atherosclerosis, chiwindi kapena matenda am'mimba, amadwala matenda ashuga, ndipo adwala infraction ya myocardial.
• Mwa njira, ngati mwadwalapo mtima kamodzi, onetsetsani kuti mwapita kukaonana ndi dokotala musanayambe kudya.

Ubwino wazakudya zokometsera zophika mkaka

1. Chifukwa chakuchepa kwama calorie ndikukhazikika kwa zakumwa zazikuluzikulu, zomwe zimakulolani kuti muchepetse thupi osamva njala yayikulu ndikusunga m'mimba ndi dongosolo logaya chakudya bwino.
2. Mukatsatira malamulo onsewa, kuwonongedwa kwa minofu ya adipose kudzaonetsetsa, koma nthawi yomweyo simudzakumana ndi zovuta monga kusinthasintha kwa malingaliro, ndi zina zambiri.
3. Ndikoyenera kulabadira zopindulitsa za mkaka wophika wowotcha. Chakumwa choledzeretsa cha mkaka chimakhala ndi ma prebiotic omwe amathandiza thupi kuyamwa bwino mavitamini osungunuka mafuta.
4. Mkaka wophikidwa wowawasa umalimbikitsa ntchito ya m'mimba, ndikupangitsa kuti chakudya chikhale chosavuta. Chifukwa chake, ndibwino kumwa mkaka wowotcha ngakhale mutadya kwambiri.
5. Chakumwa chodabwitsa ichi chimalimbikitsanso chitetezo chamthupi ndikulola thupi kuthana ndi ludzu nthawi yotentha.
6. Kugwiritsa ntchito chilazi nthawi zonse kumapatsa thupi calcium, yomwe imathandizira mphamvu ndi thanzi la mano, misomali, tsitsi, ndikuwongolera mawonekedwe ndi thanzi lathunthu.

Zoyipa zakudya pa mkaka wowotcha wophika

Zina mwazovuta zoyipa za njirayi yochepetsera kunenepa, tiyenera kudziwa kuti mothandizidwa ndi mkaka wowotcha womwe sungathe kutaya makilogalamu ambiri, chifukwa sikulimbikitsidwa kutsatira malamulo ake kupitirira sabata.

Kubwezeretsanso mkaka wophika wofesa

Sikulangizidwa kuti mubwereze zosankha zingapo pamkaka wowotchera kamodzi pamwezi. Chosiyana ndi tsiku losala kudya. Itha kuchitika sabata iliyonse.