Zakudya za ku Estonia, masiku 6, -4 kg

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 6.

Ma calorie apakati tsiku ndi tsiku ndi 760 Kcal.

Zakudya zaku Estonia ndimatsenga a iwo omwe akufunikira mwachangu kunena mapaundi owonjezera munthawi yochepa. Malinga ndi ndemanga za anthu omwe adayesa njirayi, m'masiku 6 mutha kuchotsa makilogalamu 4 kapena kupitilira apo. Kudziwika kwa zakudya ndikuti tsiku lililonse ndi mtundu wa mono-mini-zakudya, momwe mungadyere chinthu chimodzi.

Zakudya zaku Estonia

Zakudya zaku Estonia zimaphatikizapo zakudya zotsatirazi. Patsiku loyamba, muyenera kudya mazira 6 a nkhuku yophika kwambiri, lachiwiri - mpaka 500 g wa tchizi wonenepa kwambiri kapena wopanda mafuta, lachitatu - mpaka 700-800 g wa nkhuku yamafuta ochepa fillet mu mawonekedwe owiritsa, ophika kapena otentha. Kwa tsiku lachinayi, amalamulidwa kuti azidya mpunga wophika wokha (ndi bwino kusankha mtundu wofiirira uwu, womwe umadziwika ndi magawo ambiri azinthu zofunikira). Amaloledwa kudya 200 g ya mpunga (youma phala lolemera) patsiku. Patsiku lachisanu ndi lachisanu la chakudya, tikulimbikitsidwa kusankha mbatata 6 ndi maapulo ophika yunifolomu, motsatana (amaloledwa kudyedwa mochuluka omwe amathetsa njala). Koma ndibwino kusadya zipatso zopitilira 1,5 kg patsiku. Ngati mukufuna, mutha kudzipukusa ndi zipatso zina.

Ngati mukumva njala ngati mukumva njala yayikulu, ndikulimbikitsidwa kuti musadzizunze nokha, koma kuti muwonjezere 500 g zamasamba osakhala wowuma pazakudya tsiku lililonse. Izi zitha kupangitsa kuti kuchepa thupi kuzindikire pang'ono, koma kudzawonjezera mwayi wosasiya kudya.

Ponena za menyu amadzimadzi, malinga ndi malamulo a zakudya zaku Estonia, amapangidwa ndi madzi wamba, omwe akulimbikitsidwa kuti amwe malita 1,5-2 tsiku lililonse, komanso tiyi wobiriwira wopanda zotsekemera. Zakumwa zotentha, monga zakudya zonse, sizingaperekedwe ndi shuga (zolowa m'malo mwa shuga zimapewedwanso). Ngati mukufuna kuti njira yochepetsera thupi ikhale yothandiza momwe mungathere kwa inu, simuyenera kumwa mchere. Mafuta owonjezera amaletsedwanso: masamba ndi batala, margarine, etc.

Ndikofunikira kusiya njirayo mosamala kwambiri kuti ma kilogalamu otayika asabwerere kwa inu, komanso kulemera kowonjezera. M'masiku angapo oyamba, tikulimbikitsidwa kuti musamadye shuga kapena maswiti. Patatha milungu iwiri kutha kwa zakudya zaku Estonia, zopatsa mphamvu zazakudya siziyenera kupitilira 1600-1700 zopatsa mphamvu patsiku. Tsopano m'pofunika kupanga mapuloteni zakudya maziko a zakudya (otsika mafuta kanyumba tchizi ndi kefir, nyama yowonda, nsomba ndi nsomba). Zopatsa mphamvu zama carbohydrate monga buckwheat, mpunga, oat ndi ngale balere phala, zipatso, zipatso ndi ndiwo zamasamba zimathandizira thupi kupeza mphamvu. Komanso, ngati mukufuna kugwiritsa ntchito mphatso zokhuthala za chilengedwe, chitani kumayambiriro kwa tsiku. Chakudya cham'mawa, nthawi zambiri, chimalimbikitsidwa ndi chimanga, ndipo pa nkhomaliro ndi chakudya chamadzulo, zakudya zama protein zowonda ziyenera kukhala zokonda.

Pophika, yesani kuwiritsa, kuphika, kapena nthunzi. Osakazinga chakudya chako. Mafuta ochepa a masamba akhoza kuwonjezeredwa ku saladi, koma osagonjetsedwa ndi kutentha kwakukulu. Komanso, mkati mwa zopatsa mphamvu za tsiku ndi tsiku, mutha kugula magawo angapo a mkate patsiku. Koma zinthu za ufa (ngakhale zomwe zilibe shuga) zimayambitsidwa bwino kuyambira sabata yachiwiri ya moyo wapambuyo pazakudya.

Zakudya zaku Estonia

Zakudya pazakudya zaku Estonia

Zotsutsana ndi zakudya zaku Estonia

1. Anthu omwe ali ndi matenda kapena matenda okhudzana ndi kagayidwe kake kagayidwe sayenera kutsatira zakudya zaku Estonia.
2. Komanso, zotsutsana ndi kutsatira kwake ndizikhalidwe za akazi (kutenga pakati, kuyamwitsa, kusamba).
3. Simungathe kudya zakudya izi ndi kufooka kwa thupi, zovuta zamaganizidwe, zolimbitsa thupi zolimbitsa thupi komanso maphunziro.
4. Mkazi waku Estonia sakuyenera anthu azaka zosakwana 18 komanso okalamba.
5. Mulimonsemo (ngakhale zinthu zomwe zili pamwambazi sizikukukhudzani), ndikofunikira kuti mufunsane ndi akatswiri musanayambe kuonda.

Ubwino wazakudya zaku Estonia

• Simuyenera kuthera nthawi yophika. M'malo mwake, mutha kugwiritsa ntchito maola osungidwa pazinthu zina zomwe zimakukhudzani.
• Zakudya zonse zomwe zimaperekedwa pazakudyazi zilipo ndipo ndizosavuta kugula.
• Zinthu zovulaza zosiyanasiyana zizitulukanso mthupi limodzi ndi madziwo, chifukwa chakuchotsa zakudya zopanda thanzi ndi mchere pazosankha. Chifukwa cha kuyeretsa koteroko, mwa njira, ndi m'mimba momwe mumachepa kwambiri. Chifukwa chake, ngati simukukonda wopulumutsa mafuta m'chiuno, njirayi idzakupulumutsani.

Zoyipa za zakudya zaku Estonia

• Ndi zotsatira zabwino pochepetsa thupi, tiyenera kudziwa kuti chakudyacho ndi chokhwima kwambiri. Zimatengera mphamvu zambiri kuti mutha kudya chakudya chimodzi tsiku lonse.
• Kuonjezera apo, kuchuluka kwa mankhwala ololedwa si aakulu, ndipo izi zimayambitsa kumverera kwa njala. Ngati poyamba munadya mochuluka (zomwe zimakhala za anthu ambiri omwe ali onenepa kwambiri), chodabwitsa ichi sichingakulepheretseni.
• Chifukwa chochepa cha chakudya chololedwa komanso zoletsa zovuta, kutsatira malamulo azakudya zaku Estonia kumatha kutsatiridwa ndi kufooka, kutopa, mavuto am'malingaliro (kusinthasintha kwamaganizidwe, mphwayi), mutu, komanso chizungulire. Ngati mukumva izi nokha, onetsetsani kuti mwasiya chakudyacho kuti musawononge thupi. Zowonadi, mwanjira imeneyi amangokhalira kufuula kuti njira yosankhidwa ya kudya siyikugwirizana naye konse.
• Ndikofunikira kwambiri kuti tisadye chakudya molondola, chifukwa kuphwanya komwe kumawoneka mu chakudya kumatha kuthandizira kuti thupi lochita mantha limayamba kusungitsa chakudya chomwe chikubwera m'mafuta.

Kugwiritsanso ntchito zakudya zaku Estonia

Ngati mukufuna kutaya ma kilogalamu ambiri, mutha kupita ku zakudya zaku Estonia kuti muthandizenso pakatha mwezi umodzi kuchokera tsiku lomwe limatha. Koma izi zitha kuchitika pokhapokha ndi thanzi labwino komanso kusakhala ndi mavuto azaumoyo.