Zakudya zachuma, masabata awiri, -2 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 8 m'masabata awiri.

Ma calorie apakati tsiku ndi tsiku ndi 550 Kcal.

Zakudya zowonda zidzakuthandizani kuchepetsa thupi pamene mukusunga chikwama chanu cholemera.

Pakati pa zosankha zambiri za njira zachuma, mukhozadi kusankha njira yochepetsera kulemera kwanu.

Zofunikira pakudya zakudya zopatsa thanzi

Zotchuka kwambiri zakudya zachuma, yopangidwa kwa masabata a 2, yomwe mungathe kutaya mapaundi owonjezera 6-8. Padzakhala kofunika kunena kuti "ayi" ku chakudya chilichonse chomwe chili ndi shuga, zakudya zofulumira, ma pickles, nyama zosuta, marinades, zakudya zofulumira, zakudya zamafuta ndi zokazinga, ndi zakumwa zoledzeretsa. Zamadzimadzi, kupatula madzi oyera opanda mpweya, tiyi wobiriwira wopanda shuga amaloledwa. Ndikwabwinonso kukana cholowa m'malo shuga panthawiyi.

Chakudya chimakhala makamaka ndi nkhuku yowonda, mazira, mbatata ndi masamba ena osawonda, mkaka (kefifi yamafuta ochepa, kanyumba tchizi, yogati yamafuta ochepa), maapulo. Nthawi ndi nthawi pang'ono mkate wa rye umawalira kuchokera ku ufa wa ufa pa menyu.

Pofuna kupewa kusowa kwa mafuta m'thupi, amaloledwa kusiya mafuta pang'ono a masamba muzakudya za zakudya izi, zomwe sizingagwirizane ndi kutentha. Chakudya - katatu patsiku, ndikukana chakudya maola 3-4 musanazime. Pangani kuchepa thupi kukhala kofunika kwambiri komanso mawonekedwe anu okongola posewera masewera. Nthawi zambiri, pamitundu yonse yazakudya zotsika mtengo, ndizothandiza kukhala mabwenzi ndi maphunziro akuthupi ndikukhala ndi moyo wokangalika.

Njira ina yachuma yochepetsera thupi ndi chakudya cha buckwheat... Ndipo m'nyengo yozizira, njira ya buckwheat idzakhala imodzi mwazambiri komanso zothandiza. Ndikulimbikitsidwanso kutsatira zakudya za buckwheat osapitilira milungu iwiri. Ngati zotsatira zake zakwaniritsidwa kale, ndiye kuti zakudya zimatha kuyimitsidwa posachedwa. Pazakudya zamtundu wa buckwheat mono-chakudya cham'mawa, chamasana ndi chakudya chamadzulo (komanso zokhwasula-khwasula, zomwe sizoletsedwa), muyenera kudya buckwheat yokha. Kuti musunge zinthu zothandiza momwe mungathere, tikulimbikitsidwa kuti musaphike chimanga, koma kuthira madzi otentha, pogwiritsa ntchito malita 0,5 a madzi pa 1,5 kg ya buckwheat. Nthunzi ya buckwheat iyenera kukulungidwa mu bulangeti lofunda kapena thaulo kwa usiku, m'mawa chakudya chopatsa thanzi chimakhala chokonzeka. Gawo lotsatira la phala liyenera kudyedwa masana. Ngati nthawi yophika ya buckwheat ikutha, thermos idzathandiza. Mphindi 40-45 musanadye, phala limatha kutsanuliridwa ndi madzi otentha momwemo. Ngati mukufuna kuti zakudya zikhale 100%, buckwheat iyenera kuphikidwa ndikudyedwa popanda mchere. Zokometsera zonse, zonunkhira, sauces, shuga ndi zina zowonjezera ziyenera kutayidwa.

Maziko a madzi zakudya ndi madzi oyera. Ndipo ngati mukufuna kudzichitira nokha chinthu chotentha, nthawi zina tingagwiritse ntchito tiyi (mwachibadwa, popanda shuga). Timasiya kudya maola 4 tisanagone. Mu masabata awiri a buckwheat kuwonda, mukhoza kutaya mapaundi owonjezera 12, zotsatira zake zimadalira kuchuluka kwa kulemera kwakukulu.

Ngati mukukayikira kufunitsitsa kwanu, sikoyenera kudya buckwheat panthawi yazakudya. Mutha kuwonjezera zakudyazo ndi zipatso zanyengo (izi sizingagwire chikwama chanu). Mutha kukhalanso pazakudya zotere mpaka milungu iwiri. Kwa sabata, monga lamulo, 3-5 kilogalamu yolemera kwambiri imathawa. Munjira iyi yazakudya, tikulimbikitsidwa kudya buckwheat pazakudya zazikulu (gawo liyenera kulemera magalamu 100-150 mu mawonekedwe okonzeka). Ndipo zokhwasula-khwasula, mungagwiritse ntchito zipatso, ndi bwino kuganizira zinthu sanali wowuma. Zimaloledwanso kuwonjezera pang'ono mphatso za chilengedwe mwachindunji ku phala kuti menyu ikhale yosiyana.

Zakudya zamkaka wowawasa - Njira ina yotsika mtengo yochepetsera thupi. Ndi bwino kulisunga kosapitirira sabata imodzi, kapena kucheperapo. Muyenera kudya kanyumba tchizi, kefir, mkaka, yogati yopanda kanthu ndi mafuta ochepa. Ndi bwino kudya fractionally, kutenga chakudya pang'ono zedi. Pakatha sabata imodzi yazakudya zamkaka wothira, mutha kutaya ma kilogalamu 3-4 osafunikira. Mwa njira, ngati kusowa kwa chakudya kwa nthawi yayitali kumawoneka kowawa kwa inu, mutha kuchita mosiyana. Ngati mumamatira ku menyu ya mkaka wothira osachepera masiku awiri pa sabata (osati motsatana), posachedwa mudzawona kuchepa kosangalatsa kwa voliyumu.

M'pofunika kusiya njira iliyonse ya zakudya zachuma pang'onopang'ono. Onjezani pang'onopang'ono zakudya zomwe zidaletsedwa kale ndikuyesera kupanga zakudya zanu kuchokera ku zakudya zathanzi komanso zopatsa thanzi. Izi sizidzangothandiza kuti musabwerere kulemera, komanso zidzayankha bwino ku thanzi la thupi. Popeza mitundu yonse ya zakudya zowonda ndizovuta, kutenga multivitamin ndi lingaliro labwino.

Economy zakudya menyu

Chitsanzo cha zakudya za milungu iwiri yowonda zakudya

tsiku 1

Chakudya cham'mawa: mazira a nkhuku yophika kapena yophika mu poto popanda kuwonjezera batala (2 ma PC.); mbatata zazikulu zophikidwa mu uvuni; kapu ya tiyi.

Chakudya chamasana: 2 mbatata, zophikidwa kapena zophika; mazira awiri owiritsa.

Chakudya chamadzulo: mbatata zophikidwa zingapo ndi tiyi.

tsiku 2

Chakudya cham'mawa: 100 g wopanda mafuta kanyumba tchizi; tiyi.

Chakudya cham'mawa: tchizi chamafuta ochepa (100 g); 150-200 ml ya mafuta ochepa 1% kefir.

Chakudya chamadzulo: 150 ml ya kefir yamafuta ochepa.

tsiku 3

Chakudya cham'mawa: apulo ndi makapu 0,5 a kefir.

Chakudya: galasi la kefir.

Chakudya chamadzulo: apulo (mwatsopano kapena wophika); 150 ml ya kefir.

tsiku 4

Chakudya cham'mawa: chidutswa cha nkhuku yophika (100 g) ndi tiyi.

Chakudya chamasana: nkhuku yophika (200 g); saladi (nkhaka zatsopano ndi kabichi waku China), owazidwa masamba (makamaka azitona) mafuta; tiyi.

Chakudya chamadzulo: nkhuku yophika (100 g).

tsiku 5

Chakudya cham'mawa: 2 maapulo okoma ndi owawasa ndi kapu ya tiyi.

Chakudya chamasana: 2-3 maapulo ang'onoang'ono.

Chakudya chamadzulo: maapulo angapo ndi tiyi.

tsiku 6

Chakudya cham'mawa: mbatata zazikulu zophikidwa mu uvuni ndi 170-180 ml ya kefir wopanda mafuta ochepa.

Chakudya chamasana: mbatata ziwiri zophika ndi tiyi.

Chakudya chamadzulo: theka la galasi la kefir wopanda mafuta ochepa.

tsiku 7

Chakudya cham'mawa: kapu ya yogurt.

Chakudya chamasana: yogurt (pafupifupi 200 ml).

Chakudya chamadzulo: bwerezani chakudya cham'mawa chalero.

tsiku 8

Chakudya cham'mawa: saladi kuchokera ku dzira la nkhuku yophika ndi tomato awiri ang'onoang'ono; tiyi.

Chakudya chamasana: chidutswa cha chifuwa cha nkhuku yophika (100 g) ndi phwetekere.

Chakudya chamadzulo: phwetekere yokhala ndi chidutswa cha nkhuku (musagwiritse ntchito mafuta ndi mafuta pophika).

tsiku 9

Chakudya cham'mawa: apulo ndi kapu ya tiyi.

Chakudya chamasana: nkhuku yophika kapena yophika (100 g); saladi (nkhaka ndi Chinese kabichi), amene akhoza okoleretsa ndi madontho ochepa a masamba mafuta ndi mwatsopano cholizira mandimu.

Chakudya chamadzulo: apulo wokoma ndi wowawasa ndi tiyi.

tsiku 10

Chakudya cham'mawa: apulo; tiyi ndi chidutswa cha zouma rye mkate.

Chakudya chamasana: nkhuku yophika kapena Turkey (100 g); chidutswa cha mkate wa rye; kapu ya tiyi.

Chakudya chamadzulo: apulo ndi kapu ya tiyi.

tsiku 11

Chakudya cham'mawa: mkate wa rye pamodzi ndi apulo watsopano kapena wophika; tiyi.

Chakudya chamasana: nkhuku yophika (100 g); chidutswa cha mkate wa rye (makamaka zouma); tiyi.

Chakudya chamadzulo: apulo ndi tiyi.

tsiku 12

Chakudya cham'mawa: mbatata yophikidwa imodzi; apulo wokoma ndi wowawasa; theka la galasi la yogurt yamafuta ochepa kapena kefir.

Chakudya chamasana: mbatata ziwiri zophikidwa kapena zophika; kapu ya yogurt kapena kefir.

Chakudya chamadzulo: 2 maapulo obiriwira; mpaka 200 ml ya kefir kapena yoghurt.

tsiku 13

Chakudya cham'mawa: dzira la nkhuku yophika; tiyi ndi apulo.

Chakudya chamasana: 200 g ya nkhuku yophika kapena yophika; dzira lophika; tiyi.

Chakudya chamadzulo: mpaka 100 g nyama ya nkhuku yowonda, yophikidwa popanda mafuta owonjezera; ndi Apple.

tsiku 14

Chakudya cham'mawa: mbatata yophika; apulo ndi tiyi.

Chakudya chamasana: mbatata ziwiri zophika kapena zophika; apulo wamng'ono.

Chakudya chamadzulo: mbatata zophikidwa pamodzi ndi biringanya ndi kapu ya kefir yamafuta ochepa.

Chitsanzo cha zakudya zowonda za buckwheat kwa masiku atatu

tsiku 1

Chakudya cham'mawa: gawo la buckwheat.

Akamwe zoziziritsa kukhosi: apulo.

Chakudya chamasana: gawo la buckwheat.

Akamwe zoziziritsa kukhosi: peyala.

Chakudya chamadzulo: gawo la buckwheat.

tsiku 2

Chakudya cham'mawa: gawo la buckwheat wokhala ndi apulo yaying'ono.

Akamwe zoziziritsa kukhosi: lalanje.

Chakudya chamasana: gawo la buckwheat.

Chakudya chamasana: theka la mphesa.

Chakudya chamadzulo: gawo la buckwheat.

tsiku 3

Chakudya cham'mawa: gawo la buckwheat.

Chakudya: nthochi yaying'ono.

Chakudya chamasana: gawo la buckwheat.

Chakudya chamadzulo: maapulo ophika ndi masamba angapo a manyumwa.

Chakudya chamadzulo: gawo la buckwheat.

Chitsanzo cha zakudya zatsiku ndi tsiku za chakudya chamkaka chopanda ndalama

Chakudya cham'mawa: 100-150 g wa kanyumba tchizi ndi theka la galasi la kefir.

Akamwe zoziziritsa kukhosi: kapu ya yogati yopanda kanthu.

Chakudya chamasana: mpaka 200 g tchizi chanyumba ndi kapu ya tiyi wobiriwira.

Chakudya chamasana: kapu ya mkaka.

Chakudya chamadzulo: 100-150 ml ya kefir kapena 100 g ya kanyumba tchizi.

Contraindications zakudya thrifty

  1. Zakudya zilizonse zamagulu azachuma ndizosavomerezeka kwa amayi oyamwitsa, amayi omwe ali ndi chidwi, anthu omwe ali ndi moyo wokangalika, ochita masewera olimbitsa thupi, kugwira ntchito zolimba.
  2. Simuyenera "kupulumutsa" kwambiri ngati muli ndi vuto la m'mimba ndi matenda ena aakulu, makamaka ngati akuwonjezeka.
  3. Kudya zakudya sikuvomerezeka mwamsanga pambuyo pa matenda kapena opaleshoni, chifukwa thupi tsopano lafooka kale.
  4. Ngati tikulankhula za chakudya chamkaka wothira, simuyenera kutembenukira kwa lactose tsankho, matenda a shuga.
  5. Zoletsa kusunga zakudya zowonda - ana, achinyamata kapena ukalamba.
  6. Kutsatira zakudya za buckwheat, ndikofunikira kupeza chilolezo kwa dokotala pazotsatira zotsatirazi: mitundu yonse ya matenda a shuga, matenda oopsa, aimpso kapena kulephera kwamtima, kukhumudwa kwambiri.

Ubwino wa zakudya zopanda mafuta

  1. Zachidziwikire, kuphatikiza kosakayikitsa kwa zakudya zopanda pake ndiye maziko a dzina. Njira zomwe zaperekedwa zimathandizira osati kungochepetsa thupi, komanso kusunga ndalama.
  2. Kuchepetsa thupi, mwa njira, kumalonjezanso kuti kuwonekera kwambiri. Pakatha sabata imodzi kapena ziwiri, mutha kusintha mawonekedwe anu.
  3. Pali njira zingapo zochepetsera kulemera kwachuma, sankhani yomwe ili yoyenera kwa inu.
  4. Mkhalidwe waukulu wa zosankha zingapo pazakudya zachuma - phala la buckwheat - limapatsa thupi kumverera kokhutitsidwa ndi zopatsa mphamvu zochepa zama calorie. CHIKWANGWANI, chochuluka mu buckwheat, nthawi yomweyo chimatsuka matumbo ndi chiwindi. Mapuloteni a masamba, mavitamini a B, calcium, potaziyamu, magnesium, chitsulo - zigawo za buckwheat - zidzadzaza thupi ndi zigawo zofunikira ndikuziteteza ku zovuta, kusintha kagayidwe kake. Njira yochepetsera idzachitika nthawi imodzi ndi kuchepetsa cellulite ndi thanzi la khungu ndi misomali.
  5. Zakudya za mkaka wothira zimakhala ndi mapuloteni ambiri a nyama omwe amathandiza kuti matupi athu azigwira ntchito bwino komanso kusunga minofu. Zogulitsa zoterezi zidzathetsa njala, kufulumizitsa kagayidwe kachakudya ndikuyeretsa thupi lazinthu zovulaza. Calcium yochokera ku mkaka wowawasa imalepheretsa kupanga zigawo zamafuta, kukonza mano ndi mafupa, ndikuchepetsa zovuta zodzikongoletsera pakhungu ndi tsitsi.

Zoyipa za zakudya zopanda mafuta

  • Zakudya zowonda ndizovuta. Zimatengera mphamvu kuti mumalize zomwe munayamba.
  • Ngati mumazolowera kudya kwambiri komanso kukonda "zoyipa" zosiyanasiyana, madyedwe amayenera kusintha kwambiri.
  • Zakudya za buckwheat si za aliyense. Simapatula maonekedwe a mutu, kufooka, kutopa, kugona ndi zina "zokondweretsa" za zakudya zamagulu. Nutritionists amalangiza poyamba kuti awononge tsiku limodzi losala kudya pa buckwheat ndikumvetsera thupi lanu. Ngati palibe mavuto, mukhoza kupita pa zakudya. Panthawi ya zakudya, kuwonjezereka kwa matenda aakulu, kuchepa kwa magazi ndi kotheka. Ngakhale buckwheat imakhala ndi mapuloteni osavuta kugayidwa kuchokera ku mbewu, sizimalowa m'malo mwa mapuloteni a nyama ndi nsomba, chifukwa chake ndizosatheka kuwonjezera zakudya kwa masiku 14.
  • Ndi zakudya zamkaka wothira, kuchuluka kwa shuga m'magazi kumatha kukwera, kotero odwala matenda ashuga ayenera kusamala ndikufunsana ndi dokotala.

Kuyendetsanso zakudya zowonda

Kuti muchepetse mwayi wovulaza thupi, sikoyenera kubwereza njira iliyonse yazakudya zam'miyezi iwiri ikubwerayi.

Siyani Mumakonda