Kuwonda mwachangu - ndizotheka?

Kuonda mwachangu nthawi zambiri kumafuna kugwiritsa ntchito njira zazikulu. Tikufuna kuonda mwachangu, kuti tigwirizane ndi kavalidwe kathu komwe timakonda, kumangiriza ma jeans ang'onoang'ono kapena kuti tiziwoneka bwino pa tsiku laukwati ... kukhala kwanthawi yayitali? Pali zakudya zambiri zomwe zimakulolani kuti mukhale ndi mawonekedwe omwe mukufuna mu nthawi yochepa. Komabe, nzogwirizana ndi kudziletsa ndi kukhala wotsimikiza mtima. Kodi kuchepa thupi mwachangu ndikotheka? Ndi zakudya zotani zomwe zingakuthandizeni kukwaniritsa cholinga chanu?

Kuwonda mwachangu amakulolani kuchotsa ma kilos owonjezera mu nthawi yochepa kwambiri - mitundu ina ya zakudya imatsimikizira kuchepa kwa kulemera kwa miyeso iwiri mkati mwa masabata awiri. Komabe, popeza sizovuta kulingalira mwakufuna kuchepetsa kulemera, muyenera kukhala okonzeka kusintha kwambiri zakudya zanu ndikutsatira malamulo ake. Ndondomeko yolunjika kuwonda msanga kuchita masewera olimbitsa thupi mwamphamvu kungathandizenso. Komabe, chinthu chofunika kwambiri sikumangodzidetsa nkhawa kulemera mwamsanga, chifukwa kulemetsa thupi ndi zakudya zofooketsa komanso zolimbitsa thupi zomwe zimalemetsa thupi ndi njira yosavuta yotopetsa.

Kuchepetsa thupi mwachangu - ndi zakudya ziti zomwe muyenera kutsatira?

Kuwonda mwachangu ziyenera kukhazikitsidwa chifukwa cha kuchepa kwa ma calories. Popanga zakudya, mankhwala ayenera kusankhidwa m'njira yoti chakudya cha tsiku ndi tsiku cha caloric chikhale chochepa kusiyana ndi chiwerengero cha kalori cha tsiku ndi tsiku. Ichi ndi maziko a kuwonda. Moyenera, tisanagwiritse ntchito zakudya zilizonse, timafunsana ndi katswiri wazakudya yemwe angapange menyu yathu mwaukadaulo. Kenako idzakhala ndi chiwerengero choyenera cha zopatsa mphamvu komanso kuchuluka kwazakudya koyenera. Tidzatsimikiziranso chitetezo motere, chifukwa katswiri wa zakudya adzaonetsetsa kuti pambuyo pa mapeto a zakudya palibe chotchedwa yo-yo effect.

Ndikoyenera kuthandizira zakudya ndi zowonjezera. Zowonjezera zakudya zachilengedwe zochepetsera thupi zimapezeka pa Msika wa Medonet zomwe zimathandizira kagayidwe kachakudya ndikuwongolera kuchuluka kwa cholesterol. Yesani chowonjezera chochepetsa thupi chokhala ndi chilinganizo chovomerezeka cha ulusi wosungunuka wopangidwa kuchokera ku Indian Cyamopsis tetragonolobus guar nyemba. Zimathandizira kuwongolera kagayidwe kachakudya ndikuwongolera kuchepa kwamafuta amthupi.

Zakudya zochokera ku 1000 kcal

Imodzi mwa njirazi ndi zakudya zochokera ku 1000 kcal patsiku. Zakudya izi zimakhala ndi zosakaniza zokonzedwa bwino, zomwe nthawi zambiri zimakhala zamadzimadzi, monga masamba ndi zipatso cocktails, ndi predominance wakale, chifukwa ziyenera kukumbukiridwa kuti zipatso nthawi zambiri zimakhala ndi shuga wambiri, zomwe sizingathandize. kuwonda msanga. Chifukwa chake, masamba obiriwira ndi abwino kwambiri pachifukwa ichi, chifukwa amakhala ndi chakudya chochepa komanso amakhala ndi index yotsika ya glycemic. Chifukwa cha izi, ma carbohydrate omwe amadyedwa amagayidwa pang'onopang'ono ndipo tidzakhuta kwa nthawi yayitali. Ndi kuchepa kwakukulu kwa chiwerengero cha zopatsa mphamvu, ndi bwino kudya supu zamasamba, groats otsika kwambiri kapena oatmeal. Zakudya zochokera ku 1000 kcal Zimakuthandizani kuti muchotse mwachangu ma kilos angapo, chifukwa thupi, lomwe sililandira zopatsa mphamvu zokwanira, limafikira nkhokwe zake za glucose. Pamene kuchuluka kwa shuga kulowetsedwa kumakhala kochepa, thupi limatulutsa mphamvu kuchokera m'masitolo a mafuta, kotero kutaya mafuta kumachokera kumeneko. Komabe, zakudya zamtundu umenewu n’zoopsa kwambiri moti ngati zitagwiritsidwa ntchito kwa nthawi yaitali, zingayambitse kusoŵa kwa zakudya m’thupi.

Zakudya zaku Norway, mwachitsanzo, 14 kg m'masiku 14

Kuwonda mwachangu Itha kuperekedwanso ndi zakudya zaku Norway. Komabe, pa nkhani ya 1000 kcal zakudya komanso pankhani ya Zakudya zaku Norway - malingaliro ake amafuna kudziletsa kuti akwaniritse cholingacho. Zakudya zaku Norway yapangidwa ndi madokotala aku Scandinavia omwe atsimikizira kuti kuchepetsa thupi mpaka 14 kg, muyenera kugwiritsa ntchito masiku 14. Ndikofunika kuti musawonjezere nthawi ya zakudya. Kugwiritsidwa ntchito molondola Zakudya zaku Norway zimachokera ku kudya kwa tsiku ndi tsiku kwa mazira olemera mapuloteni ndi manyumwa omwe amawongolera kuchuluka kwa shuga m'magazi. Kutsogolera ku kuwonda msanga chamoyo pa nthawi Zakudya zaku Norway, ku menyu muyenera kuwonjezera saladi kuchokera ku masamba monga kaloti, tomato, nkhaka kapena udzu winawake, m'malo mwa mkate woyera ndi wholemeal. Pansi kuwonda msanga thupi likuyembekezekanso kuthandizira m'malo mwa zakudya zokazinga ndi nyama yophika ndi nsomba. Mukugwiritsa ntchito Zakudya zaku Norway muyenera kumwa madzi ambiri amchere. Muyeneranso kudumpha chakudya chamadzulo.

Zakudya za Copenhagen - 15 kg m'masiku 14

Kutsogolera ku kuwonda msanga, mutha kutsatira zakudya za Copenhagen. Zimatengera kuchotsedwa kwa mkate, pasitala ndi maswiti pamenyu. Base chakudya cha Copenhagen pali nyama yankhuku yowonda. Mukamagwiritsa ntchito zakudyazi, nthawi yodyera ndiyofunikira - chakudya cham'mawa sichiyenera kudyedwa pasanathe 8 koloko, kenako chakudya chamadzulo 14pm 18pm ndi chakudya chamadzulo pasanathe XNUMXpm.

Fast kuwonda ndi zotsatira zake

Zakudya zilizonse zomwe zimapangitsa kuti thupi likhale lolemera kwambiri pakanthawi kochepa lingayambitse matenda. Chimodzi mwazotsatira zake ndikusowa kwa vitamini ndi mchere. Choncho, ndi bwino kutenga zakudya zowonjezera zakudya zomwe zingathandize kubwezeretsa zofookazo.

Muyeneranso kuganizira kuti mutatha kudya zakudya zolimbitsa thupi, thupi likhoza kukhala ndi zotsatira za yo-yo. Metabolism imachedwetsa kuti isunge mphamvu, ndipo mukabwerera ku chakudya chokhazikika, imayamba kusunga mafuta amthupi ndikubwezera. Zakudya zina zokhala ndi mapuloteni ambiri zimathanso kuwononga ndi kuchepetsa ntchito ya impso.