Zakudya zabwino, masiku 14, -10 kg

Kuchepetsa thupi mpaka makilogalamu 10 m'masiku 14.

Ma calorie apakati tsiku ndi tsiku ndi 600 Kcal.

Ambiri aife, popeza tapeza kale mafuta osafunikira pathupi lathu lokondedwa, tikuganiza za momwe tingachotsere mapaundi owonjezera mwachangu komanso moyenera. Inde, aliyense amadziwa kuti muyenera kuonda pang'onopang'ono, komanso bwino - chitani zonse zotheka kuti musawonde. Koma, popeza izi zachitika, ndikofunikira kulimbana ndi kukwanira.

Chifukwa chake, ngati mukufuna kusintha posachedwa, zakudya zogwira mtima zapangidwa pamilandu yotere. Pansipa tikambirana njira zodziwika komanso zothandiza zochepetsera thupi - Hollywood, kabichi, Japan, zakudya za kefir, zakudya zamadzimadzi zatsopano komanso zakudya zophatikizika.

Zofunikira pazakudya zogwira mtima

Zakudya Zaku Hollywood anatchedwa choncho pa chifukwa. Panthawi ina adayesedwa ndi anthu ambiri otchuka omwe adasintha bwino chiwerengerocho ndi chithandizo chake. Njirayi ikufuna kuchepetsa kupezeka kwa mafuta ndi chakudya m'zakudya ndikuchepetsa zopatsa mphamvu. Zotsatira zake, mudzalandira mphamvu zokwana 800 patsiku, ndipo thupi, ndithudi, liyenera kusiya nkhokwe zamafuta.

Pazakudya zaku Hollywood, mchere uyenera kupewedwa. Zakudya zonse ziyenera kuphikidwa popanda mafuta owonjezera. Sankhani njira zofatsa zophikira zakudya (ziwiritsani kapena kuziphika). Muyenera kuchotsa kwathunthu mowa ndi chirichonse chomwe chili ndi shuga. Menyu iyenera kukhazikitsidwa pazakudya zama protein (nsomba, nyama yowonda, mazira). Zimaloledwanso kuphatikiza masamba ndi zipatso zamafuta ochepa muzakudya. Onetsetsani kuti mumamwa madzi oyera (1,5-2 malita patsiku), izi zidzathandiza thupi kuchotsa kudzikundikira mopitirira muyeso.

Zakudya izi sizichitika kawirikawiri ndi chakudya. Kulibe chakudya cham'mawa konse. Payenera kukhala chakudya 2 patsiku - nkhomaliro ndi chakudya chamadzulo. Mutha kumamatira ku "Hollywood" mpaka milungu iwiri. Ngati kuchuluka kwa kulemera kwakukulu kumawonekera, panthawiyi mukhoza kutaya makilogalamu 8-10.

Ngati mumakonda kabichi, mutha kusintha bwino chithunzi chanu ndi chithandizo chake. Pali njira ziwiri zochepetsera thupi pogwiritsa ntchito masambawa. Yoyamba njira kwa kabichi zakudya imatha mpaka masiku 10, koma akatswiri azakudya amalangiza kuti achepetse mpaka sabata imodzi. Chakudya cham'mawa chikusowanso pano. Chakudya chamasana ndi chakudya chamadzulo chikhoza kukonzedwa kuchokera ku kabichi, nyama yowonda kapena nsomba, kaloti, mazira a nkhuku, kefir yamafuta ochepa, zipatso zopanda mafuta. Munthawi yazakudya, mutha kutaya mpaka 10 kg.

Yachiwiri buku la kabichi zakudya zochokera kugwiritsa ntchito masamba msuzi. Kuti mukonzekere, mudzafunika 500 g kabichi, 5 zidutswa za anyezi ndi kaloti, 2 tsabola, mapesi a udzu winawake (4 zidutswa) ndi 100 g wa mpunga wofiira. Mukhoza kuwonjezera mchere pang'ono ku supu, koma musapitirire. Ndi bwino kutsatira malamulo a zakudya kwa sabata imodzi. Tsiku lililonse muyenera kudya supu, ndikuwonjezera menyu ndi nyama yowonda kapena nsomba, mkaka ndi mkaka wa ziro kapena 1% mafuta okhutira. Muyenera kudya pang'ono pang'onopang'ono pakapita nthawi.

Mukhozanso kukumana sabata iliyonse zakudya zaku Japan, pambuyo pake thupi limataya pafupifupi 5-7 kilogalamu. "Mkazi waku Japan" wosasunthika ndi wotsekemera, wonenepa, wokazinga, ufa komanso wamchere. Kugwiritsa ntchito mchere wothira kuyeneranso kutayidwa.

Zimadziwika kuti zakudya ziyenera kuchotsedwa pang'onopang'ono. Ponena za njira ya ku Japan, ndi bwinonso kuyamba kuitsatira pang'onopang'ono. Kuti muchite izi, dzulo lisanayambe kutsatira malamulo a zakudya, muyenera kuchepetsa kapena kuthetsa kwathunthu kupezeka kwa mchere mu chakudya, ndikupanga mpunga wosapukutidwa ndi masamba osakhala wowuma kukhala maziko a zakudya.

Zakudya za ku Japan ziyenera kupangidwa kuchokera ku nyama yowonda, nsomba, masamba ndi kefir yamafuta ochepa. Pali zakudya zitatu. Komanso, chakudya cham'mawa chimakhala chofanana, chimaphatikizapo mkate wa rye ndi kapu ya khofi wakuda wopanda shuga. Ngati khofi ndi contraindicated kwa inu, mukhoza m'malo ndi wopanda kanthu wobiriwira tiyi.

Kwa okonda kefir, akatswiri azakudya amalangiza zakudya zogwira mtima pogwiritsa ntchito chakumwa chamkaka chofufumitsa ichi. Pakati pa sabata zakudya za kefir masamba 4-5 kg. Pali mitundu ingapo ya njira imeneyi. Malinga ndi koyamba, ngati mukumva njala, muyenera kumwa mafuta ochepa kapena 1% kefir (malita 1,5 patsiku). Ngati kuli kovuta kuti mudye kefir yokha, mukhoza kuwonjezera zipatso (makamaka maapulo) kapena masamba (nkhaka) kwa izo, kudya pafupifupi 1,5 makilogalamu a mphatso za chilengedwe. Ngati mukufuna kuonda kwambiri, njira yachiwiri ya njirayo imatha kukulitsidwa mpaka masiku 10, koma ngati mukumva bwino. Ndiye mutha kutaya mpaka 7-8 kg.

Ngati mukufuna kuchepetsa thupi ndikuyeretsa thupi lanu, ndipo mwakonzeka kuchitapo kanthu mwamphamvu, zidzachita zakudya pa mwatsopano timadziti... Ngati mutsatira izo zonse okhwima, muyenera kuchotsa kwathunthu chakudya cholimba zakudya ndi m'malo ndi timadziti. Ndikoyenera kukonzekera madzi nthawi yomweyo musanadye, mchitidwewu umathandizira kusunga kuchuluka kwazinthu zofunikira pakumwa. Mukhoza kumwa timadziti ta zipatso ndi masamba (kapena zosakaniza). Komanso, ntchito otsika mafuta masamba broths sikuletsedwa ndi madzi zakudya.

Kwa kadzutsa, chamasana, ndi chakudya chamadzulo, muyenera kumwa mpaka 300 ml ya madzi, ndipo pakati pawo, onetsetsani kuti mumamwa madzi ambiri aukhondo. Onani kuti Madivelopa a njira amalangiza kumwa madzi firiji. Ndi bwino kukana khofi ndi tiyi, ngakhale popanda shuga, pa zakudya madzi. Zakumwa zina zonse ndi zakudya ndizoletsedwanso. Popeza zakudya zazakudyazi ndizosauka kwambiri, siziyenera kukhalapo kwa masiku opitilira 4-5. Panthawi imeneyi, mapaundi angapo owonjezera angachoke m'thupi lanu. Kawirikawiri, akatswiri a zakudya amakulangizani kuti muyambe kuyesa kudziletsa tsiku limodzi la madzi osala kudya, lomwe limachitika motsatira malamulo omwewo monga madzi amadzimadzi okha. Izi zikuthandizani kuti mukhale ndi mphamvu ndikumvetsetsa momwe thupi lanu limakhalira mukakana chakudya chabwinobwino.

Ngati simunakonzekere kudzimana chakudya, tikukupemphani kuti mumvetsere mtundu wina wa njira yosinthira yothandiza - ophatikizana Express zakudya… Mutha kumamatira kwa masiku asanu. Mndandanda wa zakudya zomwe zimaloledwa pazakudya zimaphatikizapo mazira a nkhuku, nsomba zowonda, masamba osawuma ndi zipatso. Muyenera kudya pang'onopang'ono ndipo musakonzeke mbale iliyonse ndi mafuta. Kwa chakudya chamadzulo, kapu ya tiyi yokha ndiyololedwa. Pali zakudya zitatu zokha zomwe zilipo - kadzutsa, zokhwasula-khwasula ndi nkhomaliro.

Musaiwale kuti mosasamala kanthu za zakudya zogwira mtima zomwe mumasankha komanso mosasamala kanthu kuti mutaya kulemera kwakukulu bwanji, simungathe kukhalabe ndi kulemera kwatsopano ngati simupanga mabwenzi ndi zakudya zoyenera m'tsogolomu. Yesani kupatula zakudya zofulumira, zopangidwa ndi ufa woyera ndi maswiti kuchokera pamenyu momwe mungathere. Malinga ndi akatswiri ambiri azakudya, kulemera kumatha kuonedwa kuti ndi kokhazikika ngati kumatenga miyezi isanu ndi umodzi (kusinthasintha kwa ma kilogalamu angapo ndikololedwa).

Zakudya zothandiza

Zakudya zazakudya zogwira mtima zaku Hollywood

tsiku 1

Chakudya chamasana: dzira lophika; tomato watsopano; khofi kapena tiyi wobiriwira.

Chakudya chamadzulo: gawo la nkhaka ndi kabichi saladi; dzira; theka la manyumwa.

tsiku 2

Chakudya chamasana: manyumwa; dzira lolimba; khofi kapena tiyi.

Chakudya chamadzulo: ng'ombe yophika yophika (mpaka 200 g); nkhaka yatsopano; tiyi wobiriwira.

tsiku 3

Chakudya chamasana: saladi ya nkhaka, phwetekere ndi kabichi; dzira lophika; khofi kapena tiyi.

Chakudya chamadzulo: 200 g wa fillet yophika; mkhaka; Kofi ya tiyi.

tsiku 4

Chakudya chamasana: saladi yamasamba (kabichi yoyera ndi nkhaka zatsopano); zamkati za mphesa imodzi; Kofi ya tiyi.

Chakudya chamadzulo: tchizi chamafuta ochepa (200 g); dzira (kuphika mwanjira iliyonse popanda mafuta); kapu ya tiyi wobiriwira ndi mandimu.

tsiku 5

Chakudya chamasana: dzira lolimba; saladi ya masamba (kabichi, nkhaka ndi zitsamba); khofi Tea.

Chakudya chamadzulo: 200 magalamu a nsomba yophika; kabichi woyera wonyezimira kapena nkhaka zatsopano; kapu ya tiyi wobiriwira.

tsiku 6

Chakudya chamasana: saladi (lalanje, manyumwa, apulo).

Chakudya chamadzulo: ng'ombe yophika (200 g) ndi nkhaka-kabichi saladi; kapu ya tiyi / khofi.

tsiku 7

Chakudya chamasana: 200 g ya nkhuku yophika yopanda khungu; nkhaka ndi kabichi woyera saladi; mphesa kapena lalanje; tiyi kapena khofi.

Chakudya chamadzulo: saladi ya zipatso, kuphatikizapo lalanje, apulo, theka la mphesa.

Zindikirani... Mmodzi nkhuku dzira nthawi zonse m'malo ndi awiri zinziri mazira. Pambuyo pa tsiku lachisanu ndi chiwiri la zakudya, zakudyazo zimangofunika kubwereza kachiwiri.

Zakudya zopatsa thanzi za kabichi (njira 1)

Chakudya chamasana: saladi (kabichi yoyera ndi kaloti), yothira ndi 1 tsp. mafuta a azitona; mpaka 200 g nyama yophika kapena yophika kapena nsomba za nsomba.

Chakudya chamadzulo: saladi yatsopano kapena sauerkraut, yomwe muyenera kuwonjezera theka la dzira lophika; chipatso chilichonse (koma osati nthochi).

Maola 1-2 musanagone: kapu ya kefir yopanda mafuta ochepa.

Zakudya zopatsa thanzi za kabichi (njira 2)

Tsiku loyamba: supu; zipatso ndi zipatso zilizonse (nthochi ndi mphesa ndizoletsedwa).

Tsiku lachiwiri: supu.

Tsiku lachitatu: supu; masamba (osati mbatata), yaiwisi kapena yophikidwa popanda mafuta.

Tsiku lachinayi: supu; mpaka 500 ml mkaka, skim ndi 1% mafuta.

Tsiku 500: supu; mpaka XNUMX g ya nyama kapena nsomba zamafuta (kuphika osawonjezera mafuta); tomato awiri.

Tsiku lachisanu ndi chimodzi: supu; masamba (mbatata siziloledwa); 200 g nkhuku kapena nsomba fillet, yophika kapena yophika.

Tsiku lachisanu ndi chiwiri: supu; masamba ndi magalasi angapo a madzi opanda shuga.

Zakudya za zakudya zogwira mtima za ku Japan

Chakudya cham'mawa chimakhala chofanana: kapu ya khofi yakuda yopanda kanthu ndi rye crouton kapena mkate.

tsiku 1

Chakudya chamasana: mazira awiri a nkhuku yophika; gawo la saladi ya China kabichi; kapu ya madzi a phwetekere (osapakidwa).

Chakudya chamadzulo: nsomba yophika (200-250 g).

tsiku 2

Chakudya chamasana: chidutswa cha nsomba, yophika kapena yophika; saladi ya kabichi.

Chakudya chamadzulo: ng'ombe yophika (100 g) ndi galasi la 1% kefir.

tsiku 3

Chakudya chamasana: zukini, yokazinga pang'ono mu poto pogwiritsa ntchito supuni ya mafuta a azitona.

Chakudya chamadzulo: ng'ombe yophika (200 g); mazira awiri; supuni zingapo za kabichi wodulidwa.

tsiku 4

Chakudya chamasana: chidutswa cha tchizi chokhala ndi mafuta ochepa (pafupifupi 20 g); dzira lophika ndi karoti imodzi yophika.

Chakudya chamadzulo: 2 maapulo atsopano kapena ophika.

tsiku 5

Chakudya chamasana: nsomba yophika kapena yophika (pafupifupi 200 g); Galasi la juwisi watomato.

Chakudya: maapulo awiri.

tsiku 6

Chakudya chamasana: mpaka 200 g nyama yophika nkhuku; saladi (kabichi ndi kaloti), wothira mafuta pang'ono.

Chakudya chamadzulo: mazira awiri owiritsa kwambiri ndi saladi ya kabichi.

tsiku 7

Chakudya chamasana: chidutswa cha ng'ombe yophika (200 g); apulo kapena peyala.

Chakudya Chamadzulo: Kubwereza chakudya chamadzulo tsiku lililonse lazakudya kupatula lachitatu.

Chitsanzo cha zakudya zabwino za kefir zakudya

Chakudya cham'mawa: kapu ya kefir.

Akamwe zoziziritsa kukhosi: kapu ya kefir.

Chakudya: 500 ml ya kefir.

Chakudya chamasana: kapu ya yogati.

Chakudya: galasi la kefir.

Chitsanzo cha zakudya zothandiza kefir-nkhaka zakudya

Chakudya cham'mawa: kapu ya kefir ndi 250 g ya nkhaka.

Chakudya: kapu ya kefir ndi 250 g ya nkhaka.

Chakudya chamasana: kapu ya kefir; saladi wa 500 g wa nkhaka, okoleretsa ndi kefir.

Chakudya chamadzulo: kapu ya kefir ndi 250 g ya nkhaka.

Chakudya chamadzulo: kapu ya kefir ndi 250 g ya nkhaka.

Musanagone: mukhoza kumwa kapu ina ya kefir.

Chitsanzo cha zakudya zogwira mtima za kefir-apulo

Chakudya cham'mawa: kapu ya kefir ndi apulosi.

Chakudya: theka la apulo ndi galasi la kefir.

Chakudya chamasana: saladi ya apulo yolemera mpaka 500 g ndi kapu ya kefir.

Chakudya chamadzulo: apulo wophika ndi galasi la kefir.

Chakudya chamadzulo: apulo ndi galasi la kefir.

Musanagone: kefir (200-250 ml) ndipo, ngati mukufuna, theka la apulo.

Chakudya Chakudya Chakudya Chakudya Chamadzi Mwatsopano Chogwira Ntchito

Chakudya cham'mawa: 250 ml ya madzi apulosi.

Chakudya chamadzulo: 300 ml ya madzi a phwetekere.

Chakudya chamadzulo: 250-300 ml ya madzi a mphesa

Chitsanzo Chakudya Chakudya Chogwira Ntchito Chophatikiza Express

Chakudya cham'mawa: dzira lophika; kapu ya tiyi wosatsekemera (ndi chidutswa cha mandimu).

Chakudya cham'mawa chachiwiri: tchizi chamafuta ochepa (150-200 g), wothira ndi kefir.

Chakudya chamasana: nsomba yokazinga (pafupifupi 150 g); yofanana masamba sanali wowuma saladi owazidwa mandimu; apulo kapena chipatso china osati nthochi.

Chakudya chamadzulo: tiyi wopanda kanthu.

Contraindications kwa ogwira zakudya

  1. Zakudya zogwira mtima, mosiyanasiyana, zimakhala ndi zotsutsana: mimba, kuyamwitsa, zoletsa zaka (ana, unyamata ndi ukalamba).
  2. Palibe chifukwa chokhalira ndi zakudya kwa anthu omwe ali ndi vuto ndi ntchito ya m'mimba, komanso mavuto ena aakulu a thanzi.
  3. Ndi bwino kukaonana ndi katswiri musanayambe kudya kulikonse.

Ubwino wa zakudya zabwino

  • Zakudya zogwira mtima zimagwirizana ndi dzina lawo ndipo zimathandizadi kusintha mawonekedwe anu pakanthawi kochepa.
  • Kuchuluka kwa njira zochepetsera thupi kumakupatsani mwayi wosankha zomwe zimakwaniritsa zosowa zanu zokonda ndikukwaniritsa zolinga zanu.
  • Kuphatikiza pa kuwonda kowoneka bwino, kuyeretsedwa bwino kwa thupi kumachitika ndipo kagayidwe kazakudya kumathamanga, zomwe zimawonjezera mwayi wosunga zotsatira.

Kuipa kwa zakudya zabwino

  • Choyipa chachikulu cha zakudya zabwino kwambiri ndikusowa kwa zakudya. Anzake pafupipafupi a zakudya zotere ndi kukwiya, kufooka, mphwayi, kutaya mphamvu, njala yaikulu, kusowa tulo. Mwayi wamavuto otere ndiwokwera kwambiri powona njira zomwe mulibe chakudya chamadzulo. Kugona m'mimba yopanda kanthu, makamaka ngati munkadya chakudya chamadzulo chambiri, kungakhale kovuta.
  • Tsoka, mitundu yambiri yazakudya zogwira mtima sizingatchulidwe moyenera malinga ndi magawo omwe akuphatikizidwa mumenyu yawo. Chifukwa chake, madokotala ndi akatswiri azakudya amalangiza mwamphamvu kuti asatsatire malamulo otere a zakudya kupitilira nthawi yomwe idayikidwa. Ndipo ngati nthawi yochepetsera thupi sikukutha, sankhani njira ina, yofatsa komanso yokhulupirika yochepetsera thupi.

Kugwiritsanso ntchito zakudya zogwira mtima

Mitundu yonse yazakudya zogwira mtima zomwe tafotokozazi siziyenera kubwerezedwa mpaka miyezi 3-4 zitatha.

Siyani Mumakonda