Zamkatimu
- Zakudya zofunikira kwambiri
- Zakudya zabwino kwambiri
- Chakudya chopatsa thanzi choyamba chosankha
- Zakudya zabwino kwambiri pamenyu yachiwiri
- Menyu yachitatu yoti mungadye mopambanitsa
- Kutsutsana kwambiri kwa zakudya
- Ubwino Wodyetsa Kwambiri
- Kuipa kwa zakudya zopitirira muyeso
- Kubwerezanso Zakudya Zowonjezera
Kuchepetsa thupi mpaka makilogalamu 10 m'masiku 7.
Avereji ya zopatsa mphamvu tsiku lililonse 340 Kcal (posankha koyamba).
Ngati mukufuna kuthira mafuta omwe angasokoneze munthawi yochepa kwambiri, zakudya zopitilira muyeso zimalonjeza kuti zithandizira. Menyu yake yokhala ndi ma calories ochepa imatha kutsatiridwa kwa masiku 3-7, pomwe, malinga ndi ndemanga, kuchokera pa 2 mpaka 10 makilogalamu amawotchedwa (kutengera nthawi ndi kuuma kwa zakudya zamtundu wa marathon). Lero tikukupemphani kuti muphunzire za mitundu ina yotchuka kwambiri yochepetsa thupi.
Zakudya zofunikira kwambiri
Choyamba njira yazakudya mopitilira muyeso, ngati simukumva bwino ndi zakudya zotere, mutha kumamatira mpaka masiku 7. Ngati mukufunika kuonda ndi ma kilogalamu ochepa, ndiye kuti zikhala zokwanira masiku atatu. Mutha kudya katatu patsiku. Ngakhale, kunena zowona, zambiri mwazinthu zomwe zaperekedwa sizingatchulidwe kuti ndi chakudya chokwanira. Menyu yonseyi imayimiridwa ndi madzi ndi kuwonjezera madzi a mandimu ndi uchi, kabichi msuzi, masamba (makamaka osakhala wowuma) mwa mtundu uliwonse umene suphatikizapo kuwonjezera mafuta ndi mafuta osiyanasiyana. Simungagwiritse ntchito mchere ndi shuga.
Chachiwiri njira yowonjezereka imaphatikizapo kugwiritsa ntchito mankhwala ndi zakumwa zina tsiku lililonse. Mutha kumamatira ku zakudya mpaka masiku 7. Pali malo omwe amamwa, masamba, zipatso, masiku a mapuloteni komanso nthawi yapadera yotuluka muzakudya. Mutha kudziwa zambiri pazakudya izi.
pa Chachitatu njira yovuta kwambiri iyenera kugwiritsidwa ntchito masiku 4. Pachifukwa ichi, mapaundi 4 owonjezera amatha kusiya thupi. Patsiku loyamba, omwe amapanga zakudya amafuna kudya mpunga wophika ndikumwa madzi a phwetekere. Zoyimbazo ziyenera kukhala zosapukutidwa, zofiirira kapena zofiirira (koma osati zoyera!). Ndikofunika kuti mutsimikizire mtundu wa msuzi, makamaka, kuti ulibe shuga. Chifukwa chake, ndibwino kugwiritsa ntchito msuzi wanu wa phwetekere.
Patsiku lachiwiri, muyenera kudya mkaka wothira (kanyumba tchizi ndi kefir) wa zero kapena mafuta ochepa. Kefir imatha kudyedwa mpaka malita 1,5, tchizi chanyumba - mpaka 1 kg.
Tsiku lachitatu liyenera kugwiritsidwa ntchito pogwiritsa ntchito nkhuku (mpaka 700 g yokonzeka) ndi tiyi wobiriwira (mpaka 1 litre). Njira iliyonse yophika nyama, osagwiritsa ntchito mafuta ndi mafuta. Pofuna kuti chakudyacho chisakhale chothandiza kokha pochepetsa thupi, komanso chothandiza mthupi, musamamwe matumba tiyi. Ndizolondola kwambiri kumwa tiyi wobiriwira watsopano.
Munthawi yachinayi, kumaliza kudya, tsiku lomwe muyenera kudya tchizi wolimba (mpaka 300 g). Koma nkofunika kuzindikira kuti tchizi ndi wosiyana ndi tchizi. Ndibwino kugula soya tofu tchizi, omwe ali ndi ma calories ochepa omwe mungadye. Ngati mumagula tchizi wokhazikika, ndiye kuti ndibwino kuchepetsa kuchuluka kwake. Mutha kusintha tchizi ndi kanyumba tchizi, momwemo simuyenera kuda nkhawa kuti mudzadutsa kalori wambiri. Kuphatikiza apo, lero tikulimbikitsidwa kumwa magalasi awiri a vinyo woyera wowuma.
Chakudya cham'mawa: supuni ya uchi wachilengedwe iyenera kuchepetsedwa mu kapu yamadzi ofunda kapena otentha, onjezerani madontho 8 a mandimu pamenepo ndikumwa; pakatha mphindi 15-20 mutha kumwa tiyi kapena khofi.
Chakudya chamadzulo: mpaka 500 g wa masamba (ngati mukumva njala kwambiri, sinthanitsani ena mwa magawo angapo a nkhuku yophika kapena Turkey).
Kudya: msuzi wa kabichi (200 g wa kabichi yoyera amafunika kuphikidwa m'madzi kwa mphindi 20).
Musanagone: ngati mukumva njala yowawa, imwani theka la kapu ya mafuta ochepa a kefir.
tsiku 1 (kumwa): Idyani nyama yowonda kapena msuzi wa masamba mukakhala ndi njala.
tsiku 2 (masamba)
- Chakudya cham'mawa: saladi wa kabichi woyera ndi nkhaka zatsopano (mutha kuzisakaniza ndi nandolo wobiriwira pang'ono).
- Akamwe zoziziritsa kukhosi: anaphika phwetekere.
- Chakudya chamasana: nkhaka-phwetekere saladi ndi zitsamba.
- Chakudya chamasana: saladi wa grated kaloti ndi beets.
- Chakudya chamadzulo: biringanya chophika ndi tsabola wabelu.
tsiku 3 (kumwa): obwereza tsiku 1.
tsiku 4 (chipatso): Zakudya zonse zimakhala ndi zipatso zosiyanasiyana, ndipo onetsetsani kuti muli ndi zipatso za zipatso pamenyu, yotchuka chifukwa cha mafuta omwe amawotcha.
Chitsanzo cha kulipira:
- Chakudya cham'mawa: kusakaniza apulo-lalanje.
- Akamwe zoziziritsa kukhosi: zamkati mwa chipatso chimodzi.
- Chakudya chamadzulo: saladi wa apulo, peyala ndi makangaza.
- Chakudya chamasana: theka la mphesa ndi kiwi yaying'ono.
- Chakudya chamadzulo: 3-4 ma plums akulu.
tsiku 5 (protein): kutengera kugwiritsa ntchito nyama yowonda, nsomba, nsomba, kanyumba tchizi, mkaka, kefir, yogurt wachilengedwe wopanda zonunkhira, mazira a nkhuku (osapitilira ma PC awiri).
Chitsanzo cha kulipira:
- Chakudya cham'mawa: 2 mazira, owiritsa kapena ophika mu skillet wouma.
- Akamwe zoziziritsa kukhosi: 100-150 g wa curd, omwe amatha kuthiridwa ndi supuni zingapo za yogurt kapena kefir.
- Chakudya chamasana: mpaka 150 g wa nyama yophika yowonda; theka kapu ya kefir.
- Chakudya chamasana: 100 g wa nsomba zophika nsomba ndi ma supuni angapo amafuta ochepa.
- Chakudya: galasi la kefir / mkaka.
tsiku 6 (kumwa): Imwani msuziwo tsiku loyamba ndi lachitatu.
tsiku 7 (kuchoka pazakudya): cholinga ndikumaliza bwino malingalirowo, ndikulimbitsa thupi, kunena zabwino zoletsa.
- Chakudya cham'mawa: 2 mazira a nkhuku owiritsa; tiyi.
- Akamwe zoziziritsa kukhosi: Apulo kapena zipatso zina zosakhala zowuma.
- Chakudya chamasana: msuzi wopanda mafuta (pafupifupi 250 ml); mchere - zipatso zilizonse kapena zipatso zochepa.
- Chakudya: masamba saladi owazidwa mafuta masamba.
tsiku 1
- Chakudya cham'mawa: gawo la phala la mpunga.
- Akamwe zoziziritsa kukhosi: kapu yamadzi a phwetekere.
- Chakudya chamadzulo: gawo la mpunga; theka tambula ya msuzi wa phwetekere.
- Chakudya chamasana: kapu yamadzi a phwetekere.
- Chakudya chamadzulo: gawo la mpunga.
tsiku 2
- Chakudya cham'mawa: 250 g wa kanyumba tchizi ndi 250 ml ya kefir.
- Akamwe zoziziritsa kukhosi: 200 g wa kanyumba tchizi ndi 250 ml ya kefir.
- Nkhomaliro: 250 g wa tchizi kanyumba ndi 250 ml ya kefir.
- Chakudya chamasana: 250 ml ya kefir.
- Chakudya: 250 g wa kanyumba tchizi.
- Musanagone: ngati mukumva njala, mutha kumadzipaka ndi kapu ya kefir kutatsala pang'ono kupumula usiku.
tsiku 3
- Chakudya cham'mawa: 150 g wa nyama yophika ya nkhuku; chikho cha tiyi wobiriwira.
- Akamwe zoziziritsa kukhosi: 100 g yophika nkhuku.
- Chakudya: 250 g wa nyama yophika ya nkhuku; tiyi wobiriwira.
- Chakudya chamadzulo: tiyi wobiriwira.
- Chakudya chamadzulo: mpaka 200 g wa nkhuku yokazinga; tiyi wobiriwira.
tsiku 4
- Chakudya cham'mawa: 50 g wa tchizi wolimba.
- Akamwe zoziziritsa kukhosi: kapu ya vinyo.
- Chakudya: 100 g wa tchizi wolimba.
- Chakudya chamasana: 70-80 g wa tchizi wolimba.
- Chakudya chamadzulo: magawo angapo a tchizi ndi kapu ya vinyo.
- Zindikirani
- … Ngati simumamwa mowa - vuto. Mutha kusintha ndi tiyi wobiriwira.
Kutsutsana kwambiri kwa zakudya
- Anthu omwe ali ndi matenda ashuga, ali ndi vuto la m'mimba kapena m'mimba, kapena matenda aliwonse ovuta sangadye mopitirira muyeso.
- Zachidziwikire, njirayi siyabwino kwa amayi apakati komanso oyamwa, achinyamata, anthu okalamba, atachitidwa opaleshoni.
- Zimatsutsananso kwa iwo omwe adalengeza zovuta zamaganizidwe (makamaka chizolowezi cha bulimia, anorexia).
- Kuphatikiza apo, kuchepa kwamtunduwu sikuvomerezeka kwa azimayi pakusamba kapena kusamba pafupipafupi.
Ubwino Wodyetsa Kwambiri
- Zakudya zopatsa thanzi ndizothandiza kwambiri, makamaka chifukwa chakusowa kwa chakudya chamagulu pazakudya.
- Ndibwinonso kuti thupi limatsukidwa panthawi yakudya. Amachotsa zinthu zosiyanasiyana zomwe zingasokoneze thanzi.
- Chosangalatsa china ndikuchepa kwa kuchuluka kwa m'mimba panthawi yakudya. Pamapeto pake, thupi limafuna chakudya chochepa kuti zithetse njala. Chifukwa chake, ngati simupitirira, mudzakhala ndi mwayi wambiri wogwiritsitsa thupi lanu latsopano.
- Mukamadya mopitirira muyeso, mutha kusunga ndalama komanso nthawi yophika.
Kuipa kwa zakudya zopitirira muyeso
- Choyipa chachikulu cha kudya kwambiri ndi chiopsezo chovulaza thupi. Ndikosavuta kuganiza kuti kuchepa kowoneka bwino kwa kuchuluka kwa zinthu zomwe amadyedwa kumatha kusokoneza thanzi. Tsoka, pazakudya zotere, sitipeza zinthu zambiri zofunika zomwe zimathandiza kuti ziwalo zizigwira ntchito bwino komanso kuti zisakhale ndi nkhawa. Chifukwa chake kutenga vitamini-mineral complex kumakhala kofunikira kuti mukhale ndi zakudya zopatsa thanzi.
- Monga lamulo, chifukwa cha mafuta ochepa, munthu akhoza kukumana ndi kufooka kwakuthupi, kutopa msanga komanso zochitika zina zosasangalatsa zofananira. Pachifukwa ichi, malangizowa sakuvomerezeka kwa anthu omwe amachita nawo masewera (makamaka omwe ali ndi mphamvu zamagetsi). Mukakhala pachakudya chambiri, ndibwino kuti muzikhala ndi masewera olimbitsa thupi ochepa tsiku lililonse. Kuchita nawo masewera olimbitsa thupi osachepera mafuta ochepa otere kumatha kuyambitsa vuto m'thupi.
- Kuletsa zakudya mopambanitsa kungayambitse kuchepa kwa thupi, ndichifukwa chake pali mwayi waukulu wosalemera. Chowonadi ndichakuti thupi limangowopsedwa ndi kuyambika kwa nthawi ya njala ndipo mtsogolomo zochuluka zomwe zalandilidwa (ngakhale zomwe zimaperekedwa tsiku lililonse sizikukokomeza) zimabisala.
- Kukhala pachakudya chodabwitsachi nthawi zambiri kumabweretsa kuchepa kwamaganizidwe. Zimakhala zovuta kusumika, kuiwala kumabuka, kugwira ntchito ndi kuphunzira kumatha kukhala kovuta kwambiri.
- Chachilendo ndizowonetseratu momwe zakudya zimakhudzira mawonekedwe a munthu. Kuperewera kwa michere mu zakudya kungayambitse kuwonongeka kwa tsitsi, misomali, khungu. Chifukwa cha kuchepa kwa thupi, khungu limatha kukhala lotayirira kapena kutha thukuta. Monga mukuwonera, pali zovuta zambiri kuposa njira yochepetsera kunenepa kuposa maubwino. Chifukwa chake, akatswiri amalangiza kuti asinthe manambala mokhulupirika kwambiri omwe safuna zoletsa zakadinala.
Kubwerezanso Zakudya Zowonjezera
Monga tafotokozera pamwambapa, chakudyachi ndi chokhwima kwambiri. Chifukwa chake, tikulimbikitsidwa kuti tizigwiritsa ntchito ngati zinthu zili zovuta kwambiri. Ndipo nthawi zambiri zimakhala zosafunikira kubwereza. Ngati idabwera kwa inu mosavuta mokwanira, ndipo mukufuna kuyesanso nokha, akatswiri azakudya amalangiza kuti musachite miyezi 4-5 yotsatira mutasiya kudya.