Zamkatimu
- Zakudya khumi ndi zisanu
- Zakudya khumi ndi zisanu
- Pafupifupi zakudya za masiku 7 kuti muchepetse kunenepa pa zakudya khumi ndi zisanu
- Zakudya Zoyeserera Kuti Muzisunga Kunenepa Pazakudya XNUMX
- Zotsutsana ndi zakudya khumi ndi zisanu
- Ubwino wazakudya khumi ndi zisanu
- Zoyipa za zakudya khumi ndi zisanu
- Kubwezeretsanso zakudya
Kuchepetsa thupi mpaka makilogalamu 6 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 920 Kcal.
Kodi mukufuna kuchepa thupi kuti musakhale mayeso okhwima, koma ngati masewera? Poterepa, zakudya zotchedwa fifitini ndizoyenera kwa inu. Mmenemo, magulu azogulitsa amasankhidwa ndi utoto. Ngati mungawaike bwino pazakudya, monga wolemba njira, katswiri wazakudya komanso mtolankhani Oleg Tern akutsimikiza, mutha kuonda popanda kuwononga thanzi lanu. Achisanu amalonjeza osati kungochotsa mapaundi omwe amadedwawo, komanso kusunga zotsatira zake (zomwe, monga mukudziwa, zimaperekedwa kwa iwo omwe achepetsa kwambiri kuposa kutsazikana ndi mafuta amthupi).
Zakudya khumi ndi zisanu
Zogulitsa zonse zomwe zikuphatikizidwa mu menyu ya Spot ndi za mtundu wina wake. Kuti zakudyazo zikhale zogwira mtima momwe mungathere, kongoletsani timapepala tazakudya mumtundu woyenera ndikupachika pamalo owonekera. Chifukwa chake zidzakhala zosavuta komanso zosangalatsa kwambiri kuti mupange menyu. Ndizofunikira kudziwa kuti pazakudya izi mutha kuonda bwino, ndikuwonda mwachangu, ndikusunga mawonekedwe, ndipo pang'onopang'ono kuwonjezera ma kilogalamu ngati kuli kofunikira.
Green mtunduwo umazindikiritsa zakudya zopatsa thanzi komanso zopatsa thanzi. Zimaphatikizapo bowa, zitsamba, masamba osiyanasiyana (ngati mukufuna kuchepetsa thupi, ndi bwino kuyang'ana pa zinthu zopanda mafuta).
Red - awa ndi mapuloteni monga nyama yowonda, offal, kanyumba tchizi, nsomba ndi nsomba zam'madzi, mazira, nyemba.
К buluu Mtunduwo umaphatikizapo zakumwa zosiyanasiyana, kuphatikiza mkaka ndi mkaka wowawasa.
lalanje mtundu umayang'anira mbewu zosiyanasiyana, mkate wa rye, pasitala ndi zinthu zina za ufa zopangidwa kuchokera ku durum tirigu, komanso mbatata.
pansi yellow zipatso zosiyanasiyana ndi zipatso zimakhala ndi mitundu yosiyanasiyana.
Ngati mukufuna kuonda, muyenera kukonzekera zakudya zanu m'njira yoti pakhale malo ofiira, lalanje, obiriwira komanso achikasu. Dongosolo loyendera magetsi pankhaniyi liziwoneka motere.
Chakudya cham'mawa ndi chamasana: zofiira, lalanje, zobiriwira ndi buluu.
Chakudya chamadzulo: 2-3 mawanga achikasu (kutengera kulemera kwa chipatso).
Chakudya chamadzulo: mawanga ofiira, lalanje komanso obiriwira.
Kuchokera kumadzimadzi, amaloledwa kudya timadziti ndi zakumwa za zipatso (makamaka zothinidwa) popanda shuga wowonjezerapo, komanso khofi wopanda kanthu ndi tiyi wosiyanasiyana.
Kuphatikiza apo, kamodzi pamlungu, amaloledwa kugwira zomwe zimatchedwa kuphatikiza - dziphunzitseni ndi chakudya chilichonse chomwe mumakonda chomwe mumasiya nthawi ina yonse. Koma, ngati simukufuna kuchepetsa kwambiri njira yochepetsera thupi, yesetsani kuidya pang'ono. Osadya kwambiri.
Mfundo zofunika pazakudya 150 zimaphatikizapo kumwa madzi okwanira tsiku lililonse, kupewa zakudya zokazinga. Mutha kugwiritsa ntchito mafuta pang'ono masamba ngati saladi. Ndibwino kuti muzidya kanayi patsiku, osatembenukira kuchakudya musanagone. Kutumikira kumodzi kuyenera kukhala kofanana ndi nkhonya yanu. Ngati tingafotokozere izi mu magalamu, kwa amuna ndi akazi pafupifupi 200, ndipo amuna - XNUMX. Yesetsani kupatula nthawi yocheperako pochita masewera tsiku lililonse.
Ngati mukufuna kuonda posachedwa, mutha kugwiritsa ntchito pulogalamu yowonda. Koma ndibwino kuti musadye malinga ndi kachitidwe aka kwa milungu yopitilira umodzi kapena iwiri. Poterepa, utoto wofiira uyenera kuwonetsedwa ndikupezeka kwa nsomba zowonda, nsomba, mafuta ochepa kapena kanyumba wocheperako (mpaka 5%), nyama yowonda ndi mazira pazosankha zanu. Green imadziwika ndi masamba amtundu wofanana, bowa ndi zitsamba. Zipatso ndi zipatso zosakhuthala ziyenera kusankhidwa ngati chakudya chachikasu. Ndipo pamatabulu a buluu, tiyi yekha (makamaka timbewu tonunkhira ndi zitsamba zina), khofi (osapitilira makapu awiri patsiku), ndipo, madzi oyera ayenera kutsalira pachakudyacho.
Ngati mukufuna kuwonda mwachangu, konzani chakudya chanu kuti chakudya cham'mawa, chamasana ndi chamadzulo chikhale ndi tchipisi tating'onoting'ono tobiriwira ndi buluu m'modzi ndi chofiira. Ndipo pangani chakudya chamadzulo masana awiri kapena atatu achikaso.
Pang'ono ndi pang'ono onjezerani chakudya chochepa m'zakudya zanu (pochepetsa zakudya zina) kuti mukhalebe olimba. Ndipo ngati mukufuna kulemera, pang'onopang'ono onjezerani nthochi, mphesa, zinthu zophika, maswiti opanda mafuta pazakudya ndikuwona momwe zinthu ziliri. Musaiwale kuti, malinga ndi akatswiri, zizindikilo zabwinobwino (za kunenepa ndi kuwonda) zimawerengedwa kuti ndizoyenda (mmwamba / pansi) muvi wa masikelo osaposa kilogalamu ndi theka sabata.
Pafupifupi zakudya za masiku 7 kuti muchepetse kunenepa pa zakudya khumi ndi zisanu
tsiku 1
Chakudya cham'mawa: dzira lophika ndi nkhuku ziwiri za chimanga.
Chakudya: nkhaka ziwiri zatsopano.
Chakudya chamasana: maapuloseti ndi kagawo ka tchizi wolimba (makamaka mafuta ochepa).
Chakudya chamadzulo: gawo la nsomba zophika; kaloti watsopano kapena wophika; tiyi.
tsiku 2
Chakudya cham'mawa: yophika kapena yophika poto osawonjezera batala dzira la nkhuku; saladi ya kabichi ndi zitsamba zomwe mumakonda.
Nkhomaliro: ng'ombe yophika yokhala ndi saladi yoyera kabichi; kapu ya madzi a chinanazi.
Chakudya chamasana: zipatso zosiyanasiyana zosakanikirana ndi blender, kapena zipatso zochepa chabe.
Kudya: saladi wa tomato watsopano, feta tchizi ndi amadyera; kapu ya zipatso zouma compote.
tsiku 3
Chakudya cham'mawa: kabichi wothira nkhuku; Zitsamba tiyi.
Chakudya chamasana: chidutswa cha nkhuku, chotentha kapena chophika; saladi watsopano kabichi ndi nandolo.
Chakudya chamasana: puree ndi sitiroberi puree.
Chakudya chamadzulo: magawo a nkhuku zophikidwa ndi zitsamba; kapu ya compote yochokera ku prune.
tsiku 4
Chakudya cham'mawa: biringanya wophikidwa limodzi ndi amadyera; tchizi kanyumba kochepa mafuta; tiyi.
Chakudya chamasana: nkhuku yophika kapena yophika; kabichi woyera ali ndi nandolo wobiriwira.
Chakudya chamasana: maapuloseti kuphatikiza kapu ya zipatso zatsopano.
Chakudya chamadzulo: tsabola wobiriwira wa belu wokhala ndi nsomba ndi tomato; tiyi wobiriwira.
tsiku 5
Chakudya cham'mawa: nkhuku yophika ndi tomato ndi nandolo; zakumwa zipatso.
Nkhomaliro: buckwheat wokhala ndi bowa wouma kapena wophika; mkate wonse wambewu; kapu ya madzi apulo.
Chakudya chamasana: saladi ya apulo ndi sitiroberi.
Chakudya chamadzulo: chidutswa cha nsomba yophika; saladi wa kaloti ndi radishes; decoction wa zitsamba.
tsiku 6
Kadzutsa: gawo la phala la oatmeal; dzira la nkhuku yophika ndi nandolo wobiriwira.
Chakudya chamadzulo: saladi yoyera kabichi; kagawo ka mkate; kapu ya apricot compote.
Chakudya chamasana: lalanje.
Chakudya chamadzulo: nsomba zophikidwa ndi zitsamba; tiyi.
tsiku 7
Kadzutsa: vinaigrette; zina zophika ndi buledi.
Nkhomaliro: champignon yophika kuphatikiza saladi wa masamba; sungani compote.
Chakudya chamasana: saladi wa mabulosi, omwe amatha kupatsidwa yogurt yamafuta ochepa; Madzi amphesa.
Chakudya chamadzulo: chidutswa cha nyama yophika kalulu; biringanya zopangidwa ndi zitsamba; tiyi.
Zakudya Zoyeserera Kuti Muzisunga Kunenepa Pazakudya XNUMX
Chakudya cham'mawa: phala la oatmeal kapena buckwheat; Masamba saladi; kagawo ka mkate; kapu ya tiyi kapena khofi.
Nkhomaliro: nsomba zophikidwa ndi mpunga wophika; masamba osiyana siyana; Galasi la juwisi watomato.
Chakudya chamasana: Maapulo awiri ang'onoang'ono ophika kapena atsopano.
Chakudya chamadzulo: nyama yophika; nkhaka zingapo zatsopano; kapu ya kefir.
Zotsutsana ndi zakudya khumi ndi zisanu
Sikoyenera kutsatira malamulo a khumi ndi zisanu pokhapokha ngati pali matenda ena omwe amafunikira zakudya zapadera. Komabe, ngakhale zili choncho, ngati mukufuna, mutha kusintha njirayi mukatha kufunsa mwatsatanetsatane ndi adotolo.
Ubwino wazakudya khumi ndi zisanu
- Ubwino wosakayika wa Zakudya Khumi ndi zisanu ndikuti sizimafuna kusiya zakudya zambiri. Izi zimathandiza kuti tizitcha kuti zakudya zopatsa thanzi, zomwe zingatsatidwe kwa nthawi yayitali. Pachifukwa ichi, madokotala ambiri amathandizira malingaliro a njirayi.
- Mosiyana ndi zakudya zina zambiri, iyi ilibe zotsutsana.
- Mawanga amatha kumamatira ngati ali ndi matenda amtima, matenda ashuga, zovuta zam'mimba. Mimba, monga lamulo, imapitilizabe kugwira ntchito mwachizolowezi, osapereka nkhawa zosafunikira pamtima.
- Ubwino wa njirayi ndi kusinthasintha kwake.
- Mukakhala pa khumi ndi zisanu, mutha kuonda (osachedwa kapena mwachangu), ndikuchepetsa, ndikupeza ma kilogalamu ngati muli ochepa thupi.
Zoyipa za zakudya khumi ndi zisanu
- Chosavuta cha chakudyacho, chomwe chimakhala chopunthwitsa kwa ena kumayambiriro kwa kutsatira njirayi, mwina, kungangotchedwa kufunika kofufuza mwatsatanetsatane malamulo amakono.
- Poyamba, muyenera kuyang'ana mndandanda wazogulitsa pafupifupi nthawi zonse popanga mindandanda yazakudya. Koma chinthu chachikulu ndichokhumba chanu. Zachidziwikire kuti posachedwa padzakhala chizolowezi, ndipo mutha kukonzekera zakudya zanu mosavuta.
Kubwezeretsanso zakudya
Mutha kumamatira kuzakudya khumi ndi zisanu mulingo uliwonse wa nthawi ngati mukumva bwino. Ingosintha zomwe mungasankhe.