Zamkatimu
- Kutsitsa zofunikira pazakudya
- Kutsitsa mndandanda wazakudya
- Zakudya zosala kudya masiku atatu
- Menyu yazakudya zamasiku anayi a Margarita Koroleva
- Zakudya zamasiku asanu zosala kudya
- Zakudya zosala kudya za masiku XNUMX
- Contraindications ya kusala kudya
- Ubwino wa zakudya zosala kudya
- Zoyipa za zakudya zosala kudya
- Kubwereza kutsitsa zakudya
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 3.
Ma calorie apakati tsiku ndi tsiku ndi 760 Kcal.
Ngati mukufuna kunena kwa mapaundi owonjezera, ndiye kuti simuyenera kugwiritsa ntchito njira yolemetsa yolemetsa. Masiku osala kudya, omwe alipo ambiri, amatha kusintha thupi: mapuloteni, zimam'patsa mphamvu, mafuta, komanso kuphatikiza. Makamaka otchuka ndi zakudya zazing'ono pa buckwheat, kefir, maapulo, nkhaka, nyama zowonda kapena nsomba. Chifukwa cha kusokonekera kwa chakudya koteroko, kutsitsa 1-2 pamlungu, mutha kutaya makilogalamu 4-5 (komanso kupitilira apo) pamwezi popanda kuwonongeka kovutirapo.
Koma ngati mukulakalaka thupi litasintha msanga, mutha kusintha zakudya kuti musangalale. Timakuwuzani mitundu yosiyanasiyana ya njirayi masiku 3, 4, 5 ndi 7. Sankhani yomwe imakuyang'anani ndikugunda msewu wa thupi laling'ono komanso lokongola.
Kutsitsa zofunikira pazakudya
Chakudya chosala kudya ndi pulogalamu yazakudya zazifupi, chomwe chimafunikira kwambiri ndikuchepetsa ma calorie azakudya, kudya zakudya zopanda mafuta ambiri komanso zopatsa thanzi.
Chifukwa chake, kuti chakudya chotsitsa chitha kukhala chothandiza ndikubweretsa phindu kwa chiwerengerocho ndi thupi, muyenera kuchita izi:
- kuchepetsa kufunika kwa zakudya za tsiku ndi tsiku; izi zithandizira kuchepa kwa mphamvu ndikukankhira njira yochepetsera thupi;
- mukamagwiritsa ntchito mankhwala ndi zakumwa zilizonse, muyenera kukana kuwonjezera shuga, mchere, zonunkhira, sauces kwa iwo; Mutha kugwiritsa ntchito madzi a mandimu ndi zitsamba zosiyanasiyana kuti chakudya chanu chikhale chosangalatsa.
- m'pofunika kupatula chakudya, chomwe chili ndi chakudya chosavuta;
- muyenera kudya pang'ono pang'ono (nthawi zambiri, koma pang'ono); izi zidzakuthandizani kuti mufulumizitse kagayidwe kanu ndikupewa kulimbana kwambiri ndi njala;
- tsiku lililonse muyenera kumwa madzi oyera opanda kaboni (mpaka 2 malita); Muthanso kudzikongoletsa ndi tiyi wazitsamba komanso wobiriwira wopanda zowonjezera.
Kutsitsa masiku atatu Zakudya ndi njira yabwino yodziwikiratu pambuyo pa tchuthi, osakhala ndi phwando lokoma. Pulogalamu yazakudya yayifupi iyi ikuthandizani kuti muchepetse ma kilogalamu a 2-3 ndikubwezeretsanso kupepuka. Patsiku loyamba la chakudyacho, muyenera kudya buckwheat, yomwe, kuti muteteze katundu wofunikira, ndibwino kuti musawotche, koma kuti muziwotcha ndi madzi otentha poyamba madzulo. Ndikofunika kudya pafupifupi 250 g ya phala iyi patsiku (kulemera kumaperekedwa kouma). Pa tsiku lachiwiri, 500 g ya fillet ya nkhuku imalemekezedwa kwambiri, yomwe imayenera kudyedwa yophika kapena kuphika. Ma nkhaka ochepa ndi masamba a letesi ayenera kugwiritsidwa ntchito pakampani yanyama. Koma tsiku lachitatu muyenera kumwa mpaka 1,5 malita a kefir ndi mafuta 0-1%.
Mpaka makilogalamu 4 a kunenepa kwambiri amatha kutayika pogwiritsa ntchito kusala kudya kwakanthawi 4 tsiku… Njirayi idapangidwa ndi katswiri wazakudya Margarita Koroleva. Patsiku lililonse lazakudya, mudzafunika zinthu zotsatirazi: mbatata imodzi ya sing'anga, 100 g wa kanyumba kakang'ono kapena kanyumba kakang'ono, 200 g wa nkhuku zopanda khungu, 2 nkhaka zatsopano mpaka 900 ml ya kefir yamafuta ochepa.
Tsiku la 5 chakudya chosala kudya chithandizira thupi kunena zabwino kwa poizoni woyipa ndipo nthawi yomweyo kutaya ma kilogalamu osafunikira 3-4. Kwa masiku asanu osadya, muyenera kudya zakudya zotsatirazi:
- 500 g wa tchizi wolimba (sankhani mitundu yotsika kwambiri yamafuta osati mchere kwambiri);
- botolo la vinyo woyera wouma (ngati simumwa kapena sungamwe mowa panthawiyi, ukhoza kungomwa tiyi wobiriwira wopanda shuga);
- kanyumba tchizi cha zero kapena mafuta ochepa (1 kg);
- 5 mazira a nkhuku yophika;
- maapulo 5 amtundu uliwonse;
- 5 tomato;
- nkhaka 5.
Ndikulimbikitsidwa kudya zakudya zomwezo tsiku lililonse, kugawa mndandanda wazomwezi pamwambapa masiku asanu azakudya. Ngati mukufuna, chakudyacho chitha kuthandizidwa ndi adyo, anyezi, broccoli, kabichi yoyera, udzu winawake, katsabola, parsley ndi zitsamba zina zomwe mumakonda.
Tsiku la 7 Kusala kudya kumakhala ndi mitundu yambiri ya mankhwala omwe amaloledwa kugwiritsidwa ntchito ndipo amakulolani kuti muchepetse kunenepa kwambiri. Tsopano mutha kudya nyama yowonda, vinaigrette yamasamba, borscht wamasamba, rye pang'ono ndi mkate wakuda, mkaka wopanda mafuta ochepa ndi mkaka wowawasa.
1 tsiku Pakudya 5 timagwiritsa ntchito phala lopanda kanthu la buckwheat, pokonzekera lomwe timagwiritsa ntchito 250 g ya phala youma.
2 tsiku
Chakudya cham'mawa: nkhuku yophika yophika (100 g); 2 nkhaka watsopano.
Akamwe zoziziritsa kukhosi: 100 g wa nkhuku yophika.
Chakudya: nkhhuku yophika (100 g) ndi letesi.
Chakudya chamasana: 100 g wophika nkhuku zophika.
Chakudya chamadzulo: 100 g wophika nkhuku yophika; saladi wa 1-2 nkhaka, zitsamba ndi masamba a letesi.
3 tsiku Kasanu timamwa 5 ml ya kefir. Musanagone, ngati muli ndi njala, mutha kumwa kefir.
Menyu yazakudya zamasiku anayi a Margarita Koroleva
Chakudya cham'mawa: kapu ya kefir.
Chakudya cham'mawa chachiwiri: mbatata zophika.
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya: gawo la nkhuku yophika.
Zakudya zozizirira masana: 2 nkhaka.
Chakudya: kanyumba tchizi.
Maola 1-2 musanagone, mutha kumwa kapu ina ya kefir.
Chakudya cham'mawa: kanyumba tchizi (100 g); nkhaka ndi zitsamba zatsopano.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya: 100 g wa kanyumba tchizi (mungathe ndi zitsamba ndi kabichi).
Chakudya chamasana: phwetekere.
Chakudya chamadzulo: 100 g wa tchizi wolimba; mpaka 150 ml ya vinyo kapena tiyi wobiriwira.
Lolemba Lachinayi
Chakudya cham'mawa: pafupifupi 150 g wa vinaigrette wa masamba; chidutswa cha rye kapena buledi wambewu yemwe atha kutsukidwa ndi batala theka la galasi la mkaka wopanda mafuta ambiri.
Akamwe zoziziritsa kukhosi: chidutswa cha mkate wa rye ndi kanyumba kotsika mafuta pang'ono 100 g (mutha kupanga sangweji kuchokera kuzipangazi ndi nyengo ndi zitsamba zomwe mumakonda).
Chakudya chamadzulo: mbale ya borscht yamasamba; chidutswa cha mkate; 1-2 masamba osakhuthala.
Chakudya chamasana: 100-150 g wa nsomba zowonda, zophika kapena zophika; pafupifupi 30 g ya mkate.
Chakudya chamadzulo: 100 g wa phala lililonse, wophika m'madzi; theka la mkaka wa mafuta ochepa; 30 g mkate wa rye.
Lachiwiri Lachisanu
Chakudya cham'mawa: 100-150 g wa saladi wosakhala wowuma wothira mandimu ndi mafuta a masamba; dzira lophika la nkhuku.
Akamwe zoziziritsa kukhosi: mpaka 200 ml ya mkaka wopanda mafuta ambiri; chidutswa cha mkate wa rye.
Chakudya chamasana: mbale ya borscht yamasamba, yophika popanda kuwotcha; mpaka 150 g wa vinaigrette wa masamba; 100 g wa nyama yowonda yowonda ndi chidutswa chaching'ono cha mkate wakuda.
Chakudya chamasana: 100 g wa zero mafuta kanyumba tchizi.
Chakudya chamadzulo: saladi wa masamba (100-150 g); chidutswa cha mkate wa rye; kapu ya mkaka wopanda mafuta ambiri.
Lachitatu Loweruka
Chakudya cham'mawa: mpaka 130 g wa saladi wa masamba; kachidutswa kakang'ono ka tchizi wolimba; chidutswa cha mkate wa rye ndi batala; 1 tsp uchi wachilengedwe.
Akamwe zoziziritsa kukhosi: 100 ml mkaka wopanda mafuta komanso kagawo ka mkate.
Chakudya chamadzulo: mbale ya borscht yamasamba; 1-2 masamba osakhuthala; mpaka 100 g ya nyama yophika kapena yophika ndi chidutswa cha mkate wa rye.
Chakudya chamasana: mpaka 150 g ya zero mafuta kanyumba tchizi.
Chakudya chamadzulo: pafupifupi 150 g wa vinaigrette wa masamba; chidutswa cha mkate wakuda (ndi batala).
Sunday
Tsopano mutha kudya chakudya chilichonse, koma kuti kaloriyo patsiku isadutse mayunitsi 600 amagetsi. Monga masiku ena onse, yesetsani kumamatira kuzinthu zamagulu azakudya.
Contraindications ya kusala kudya
- Ndikosatheka kugwiritsa ntchito zakudya zosala kudya ngati kukuchulukirachulukira kwa matenda osachiritsika, panthawi yakudwala (makamaka matenda opatsirana), wokhala ndi thanzi labwino, kufooka, matenda a shuga, kusalolera kwamunthu pazinthu zina zomwe akufuna. .
- Komanso, simungathe kudya musanathe gastritis, zilonda zam'mimba, zosokoneza pantchito yam'mimba.
- Mu unyamata ndi ukalamba, panthawi ya mimba ndi mkaka wa m'mawere, zakudya ndi mpumulo zingagwiritsidwe ntchito pokhapokha mutakambirana ndi dokotala.
- Zachidziwikire, kufunsira kwa akatswiri sikungakhale kopepuka mulimonsemo.
Ubwino wa zakudya zosala kudya
- Zakudya zosala zimakuthandizani kuti muchepetse mapaundi owonjezera popanda njala, kudya chakudya choyenera.
- Mitundu yosiyanasiyana ya njirayi imakupatsani mwayi wosankha chakudya choyenera kwambiri, kutengera zomwe mumakonda ndikukwaniritsa zolinga zanu.
Zoyipa za zakudya zosala kudya
- Sikoyenera kwa iwo omwe akuyenera kutaya mapaundi ambiri.
- Komanso, chifukwa chokana kutsatira chilichonse mwanjira zomwe mungasankhe kuti musala kudya kungakhale chifukwa choti muyenera kudya pang'ono pang'ono.
- Ndipo anthu otanganidwa (mwachitsanzo, nthawi yogwira ntchito) samapatsidwa mpata wodya maola 2-3 aliwonse.
Kubwereza kutsitsa zakudya
Mutha kugwiritsa ntchito zosankha za masiku atatu ndi atatu ndi thanzi labwino mukamayimilira kwa milungu itatu. Ndipo ngati mutenga masiku 3 kapena kupitilira apo mukudya, ndibwino kudikirira mwezi umodzi musanayambirenso.