Zakudya PP. Zakudya ndi mindandanda yazakudya sabata limodzi kuti muchepetse kunenepa

Mwina funso lofunsidwa mwanthabwala ndi ili: "Mungadye chiyani kuti muchepetse thupi?" Koma ngati mumvetsetsa bwino ndikuyankha, zimapezeka kuti sizoseketsa. Kupatula apo, kuti muchepetse thupi, muyenera kudya. Ndipo ndipamene chakudya cha PP chitha kuthandiza.

Kodi chakudya cha PP ndi chiani

Choyamba muyenera kudziwa zomwe zabisika kumbuyo kwamalembo awiriwa. PP ndi zakudya zabwino… Anthu ambiri amanena kuti PP si chakudya. Koma sizili choncho. Zowonadi, potanthauzira kuchokera ku Chigriki, liwu loti "zakudya" limangotanthauza "moyo" kapena "zakudya". Ndipo, ngati zakudya zosiyanasiyana zimakhala zochepa munthawi yake, popeza ndizopanikiza thupi, ndiye kuti chakudya cha PP chitha kutsatira moyo wonse. Ndipo sizokayikitsa kuti pali munthu m'modzi yemwe angatsutsane ndi chakudya choyenera. Ndipo ichi ndi kuphatikiza kwakukulu kwa chakudya cha PP - chimatha kupatsa thupi zinthu zonse zofunikira ndi mavitamini.

 

Kodi ndizomveka kuti muchepetse thupi potsatira zakudya za PP?

Inde, inde. Zowonadi zake, chakudya choyenera ndikudya kuchuluka kwa zopatsa mphamvu zomwe zimafunikira kwa munthu aliyense, poganizira mawonekedwe ake - kulemera, kulimbitsa thupi masana komanso kulolerana ndi chakudya. Chifukwa chakumwa chakudya choyenera ndikugawa mafuta moyenera, mapuloteni ndi chakudya, thupi silimadzikundikira kunenepa kwambiri. Izi zimayambitsa kagayidwe ka munthu yemwe amafunikira zinthu zitatu izi kuti agwire bwino ntchito. Komabe, ziyenera kukumbukiridwa kuti ngakhale mutakhala ndi PN, mutha kunenepa mukamadya ma calories ambiri kuposa momwe thupi lanu limafunira. Chifukwa chake, mfundo yayikulu yochepetsera thupi mukamatsata zakudya za PP ndizowonjezera zakumwa zomwe zimadya. Izi zitha kuchitika m'njira ziwiri: kudya kuchuluka kwa zopatsa mphamvu ndikuwonjezera zolimbitsa thupi, kapena kuchepetsa zakudya zanu (mutha kuwerengera zomwe zikufunika pakalori potengera zomwe mwapeza mu Body Parameters Analyzer, mu gawo la "Daily Requirement"). Pakakhala vuto la kalori, thupi silikhala ndi malo oti litenge mphamvu, ndipo limayamba kuwotcha mafuta.

Ubwino wazakudya za PP

Zakudya zambiri kutengera kusalabadira zakudya sizimangopangitsa kuchepa kwa kalori, komanso zimalepheretsa thupi kukhala lothandiza komanso lopatsa thanzi. Zotsatira zake ndi khungu lotayirira, misomali yolimba, kugwa ndikugawikana, komanso kutopa.

Zakudya za PP ndizabwino chifukwa zimapatsa thupi zofunikira zonse. Kupatula apo, mafuta oyenera amathandizira kukonza tsitsi ndi misomali, komanso kumathandizira kubwezeretsa magwiridwe antchito amanjenje. Zakudya zamadzimadzi ndi zomwe zimapereka mphamvu kwambiri mthupi, ndipo mapuloteni amafunikira kuthandizira zonse zomwe thupi limagwira. Pokhapokha zinthu zonse zitatuzo zikalowa m'thupi zimakhala zokhoza komanso kuwonda moyenera popanda kuwononga thupi.

 

Mfundo zoyambira pachakudya cha PP

Nthawi zambiri, powerenga zoletsa zambiri, anthu amaganiza kuti chakudyacho chidzakhala chonyowa komanso chosakoma. Komabe, kutsatira mfundo izi, mukhoza kudya chokoma ndi zosiyanasiyana. Panthawi imodzimodziyo, kukoma kwa zinthu kudzasintha ndipo moyo udzawonjezeka.

 

Mfundo za zakudya:

  • kuchuluka kwa madzi kumayenera kukhala okwanira, malita 1,5-2 amadzi ayenera kumwa tsiku lililonse. Madzi, soda, tiyi wokoma ndi zakumwa za khofi sizingaphatikizidwe mu voliyumu iyi, zonsezi ziyenera kuchotsedwa pazakudya;
  • kufulumizitsa kagayidwe ndi kuyamba thupi m'mawa m'mimba yopanda kanthu, muyenera kumwa madzi;
  • Zakudya zofulumira, zokhwasula-khwasula, zakudya zamzitini ndi zinthu zina zovulaza zimasiyidwa pamashelefu amasitolo ndi ma cafe;
  • sinthanitsani mafuta odzaza ndi osakwanira (mbatata yokazinga ndi nkhumba - zoyipa, mtedza ndi nsomba - zabwino);
  • kupatula chakudya chofulumira, kusiya chakudya chocheperako, mwachitsanzo m'malo mwa ma croissants ndi mitanda, muyenera kukondana ndi phala ndi buledi wamphesa. Kuyambira chakudya chofulumira, mutha kudya uchi, zipatso ndi zipatso, koma m'mawa;
  • Zakudya 5-6 patsiku (3 zazikulu ndi 2-3 zowonjezera);
  • idyani chakudya m'mawa, tumizani mapuloteni masana;
  • mafuta azamasamba ndi othandiza kwambiri ngati sali poto, choncho njira zophika ndizophika, kuphika ndi kuwira;
  • osakhala ndi njala.

Mfundo zonsezi ndizogwirizana ndi lamulo limodzi lokha - kupatula zoyipa ndikusintha zothandiza. Ndipo palibe nsembe yazakudya yomwe ikufunika, chifukwa keke imathanso kukhala yothandiza ndipo imatha kulowa mu KBZHU tsiku ndi tsiku, chinthu chachikulu ndikupeza njira yokomera keke yathanzi.

 

Zakudya ndi mindandanda yazakudya sabata limodzi kuti muchepetse kunenepa

Kwa ambiri omwe ayesa zakudya zosiyanasiyana, makamaka omwe ali ndi vuto lalikulu la kalori, ziwoneka kuti chakudya 5-6 patsiku ndichambiri. Koma izi ndi zomwe thupi limafunikira - pali chakudya chokwanira chokwanira. Chifukwa chake, ndikofunikira kuyesa kuyambiranso zakudya za PP. Menyu yoyambira sabata ingawoneke motere (magawo ayenera kuwerengedwa ndi inu nokha, poganizira zomwe mumadya):

Monday:

  • Chakudya cham'mawa - oatmeal mu mkaka ndi apulo, tiyi kapena khofi wopanda shuga
  • Akamwe zoziziritsa kukhosi - theka mphesa, walnuts
  • Chakudya chamadzulo - mpunga wokhala ndi chifuwa cha nkhuku, saladi watsopano wa masamba
  • Akamwe zoziziritsa kukhosi - Greek yogurt, apulo
  • Chakudya chamadzulo - saladi ya nkhaka ndi nkhuku yophika ndi bowa zamzitini, kuvala ndimu ndi maolivi ndi nthangala za sesame
  • Akamwe zoziziritsa kukhosi - kefir

Lachiwiri:

  • Chakudya cham'mawa - muffins wa nthochi ndi chokoleti, tiyi kapena khofi wopanda shuga
  • Akamwe zoziziritsa kukhosi - kanyumba tchizi ndi zoumba
  • Chakudya chamadzulo - nyama zamphongo zamphongo ndi buckwheat, saladi ya kabichi ndi nkhaka
  • Akamwe zoziziritsa kukhosi - kiwi, peyala
  • Chakudya chamadzulo - tuna ndi saladi watsopano wa masamba
  • Akamwe zoziziritsa kukhosi - mapuloteni kugwedeza

Loweruka:

  • Chakudya cham'mawa - mkate wokhala ndi tchizi ndi peyala, tiyi kapena khofi wopanda shuga
  • Akamwe zoziziritsa kukhosi - walnuts, zouma apricots, uchi
  • Chakudya - msuzi wa nkhuku ndi masamba
  • Akamwe zoziziritsa kukhosi - curd casserole
  • Chakudya chamadzulo - cod pamtsamiro wa masamba
  • Akamwe zoziziritsa kukhosi - kefir

Lachinayi:

  • Chakudya cham'mawa - coconut casserole ndi mapeyala
  • Akamwe zoziziritsa kukhosi - mango, nthochi
  • Chakudya - nsomba yokazinga ndi mpunga wofiirira, udzu wamchere
  • Akamwe zoziziritsa kukhosi - Greek yogurt, kiwi
  • Chakudya chamadzulo - omelet ndi saladi wa masamba
  • Akamwe zoziziritsa kukhosi - mapuloteni kugwedeza

Friday:

  • Chakudya cham'mawa - tortilla ndi kanyumba tchizi ndi zipatso, tiyi kapena khofi wopanda shuga
  • Akamwe zoziziritsa kukhosi - mkate, dzira, nkhaka
  • Nkhomaliro - ng'ombe cutlets ndi bulgur, beet saladi
  • Akamwe zoziziritsa kukhosi - zakudya panna cotta
  • Chakudya chamadzulo - saladi ndi tuna ndi masamba atsopano
  • Akamwe zoziziritsa kukhosi - kefir

Loweruka:

  • Chakudya cham'mawa - oatmeal ndi ma apricot owuma mumkaka, tiyi kapena khofi wopanda shuga
  • Akamwe zoziziritsa kukhosi - kanyumba tchizi ndi uchi
  • Nkhomaliro - nsomba puree msuzi ndi masamba
  • Akamwe zoziziritsa kukhosi - kefir ndi nthochi
  • Chakudya chamadzulo - chotentha cha nkhuku ndi bowa wamtchire ndi saladi wa masamba
  • Akamwe zoziziritsa kukhosi - mapuloteni kugwedeza

Lamlungu:

  • Chakudya cham'mawa - keke tchizi keke wokhala ndi yogurt wachi Greek ndi zipatso, tiyi kapena khofi wopanda shuga
  • Akamwe zoziziritsa kukhosi - lalanje, amondi
  • Chakudya - mpunga wofiirira wokhala ndi nkhanu, kaloti ndi adyo
  • Akamwe zoziziritsa kukhosi - apulo, kiwi
  • Chakudya chamadzulo - kuwaza ng'ombe, arugula ndi nyemba ndi nkhaka
  • Akamwe zoziziritsa kukhosi - kefir

Inde, ndikofunikira kupanga zakudya zochokera kuzinthu zomwe zingagulidwe pamsika wamba kapena m'masitolo. Koma zinthu zonse zimatha kusinthidwa, chinthu chachikulu ndikusunga mfundo zofunika zazakudya.

 

Chifukwa chake, mukamadya moyenera komanso mokwanira, simungathe kuonda, komanso kusintha thanzi lanu, komanso kuthana ndi mavuto ndi mawonekedwe anu. Koma chakudya cha PP sichinthu chokhacho chomwe chingagwiritsidwe ntchito pa mpikisano wokonda kuchepa thupi kwanthawi yayitali. Muyenera kusintha malingaliro anu pachakudya, kuunikanso zakudya zanu ndi kusewera masewera, pokhapokha pankhaniyi padzakhala zotsatira zomwe zingakusangalatseni kwanthawi yayitali!

Siyani Mumakonda