Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 840 Kcal.
Chakudya chaubwenzi chidatchuka kwambiri ndi dzanja lopepuka la Tatyana Malakhova, mayi yemwe wakhala akugwira ntchito yaukadaulo kwanthawi yayitali ndipo alibe chochita ndi gawo la ma dietetics ndi zakudya zoyenera. Koma moyo wa Tatyana udasinthika mu 2004, pomwe adaganiza zolimbana ndi kunenepa kwambiri.
Popeza adakumana ndi njira zatsopano zopewera kulemera kwa thupi, atalankhula ndi njira zosiyanasiyana zochepetsera thupi, zomwe sizinabweretse zotsatira zowoneka, koma zimangomutopetsa mkaziyo, adayamba kudya izi poyesa komanso kulakwitsa. Cholinga cha Tatiana chinaponyera makilogalamu oposa 60 ndikusintha modabwitsa osati mawonekedwe ake okha, komanso moyo wake. Zotsatira zake, buku lake la "Be Slim" lidasindikizidwa. Chakudya Chaubwenzi chathandiza kuchotsa mapaundi owononga moyo kwa anthu ambiri. Kodi Malakhova akuti bwanji kuti muchepetse kunenepa?
Zofunikira paubwenzi
Maziko a buku la "Khalani Wochepa" ndilo lingaliro lakuti muyenera kupanga mabwenzi ndi thupi (kotero, mwachiwonekere, dzina la zakudya linayambira). Monga momwe mlembi akunenera, nthawi zambiri sitimamvera zosowa zenizeni za thupi lathu. Panthawi yomwe amapempha zakudya, timamuyika ndi mafuta, otsika kalori, zakudya zopanda thanzi, zomwe sizimangopangitsa kuti pakhale mapaundi owonjezera, koma zimatha, ndikumwa nthawi zonse, kuvulaza thanzi.
Taganizirani zofunikira pazakudya zaubwenzi.
- Mukadzuka m'mawa, onetsetsani kuti mumamwa kapu yamadzi kutentha kapena kutentha. Chinyezi chopatsa moyo ndichofunikira tsiku lonse. Kuti chakudya chiziyamwa mwachangu, ndipo njira yochepetsera thupi imakondweretsa ndi mphamvu yake, Malakhova amalimbikitsa kumwa kapu yamadzi pafupifupi mphindi 20 musanadye. Ndipo simuyenera kumwa mwachindunji kapena mutadya. Lamuloli limagwira osati madzi okha, komanso zakumwa zina (tiyi, khofi, kefir, madzi, ndi zina zambiri).
- Nthawi zonse muyenera kudya kadzutsa ndikuyesera kuchita mu ola lotsatira mukadzuka m'mawa.
- Kudya kuyenera kukhala osachepera maola atatu magetsi asanatuluke.
- Tikulimbikitsidwa kudya osachepera 4 pa tsiku, pang'onopang'ono, kutafuna chakudya bwinobwino, osasokonezedwa ndi zinthu zakunja.
- Onetsetsani kuti mwaphatikizanso saladi watsopano wamasamba kapena wosakaniza mu chakudya chilichonse.
- Pofuna kuyamba kuchepa thupi, kalori yazakudya iyenera kutsitsidwa, koma osati kwambiri. Monga akatswiri azakudya ambiri, wolemba Friendship Diet salimbikitsa kuti muchepetse zakudya zanu tsiku lililonse pamunsi pama calories 1200. Kupanda kutero, imadzaza ndi kuchepa kwa kagayidwe kake ndikupanga zovuta zina zambiri, zokhudzana ndi thanzi komanso za kuchepa thupi.
- Yesetsani kugawa zopatsa mphamvu zanu za calorie pafupifupi mofanana pazakudya zonse.
- Popeza kulemera kwanu, kuti kuchepa thupi kuchitika molondola momwe mungathere, tikulimbikitsidwa kudya 1-1,5 g wa mapuloteni mpaka 45 g yamafuta pa kilogalamu iliyonse yomwe ilipo. Ngati ndizovuta kunena kuti moyo wanu ukugwira ntchito, ndipo mumadziwa zamasewera pongomva chabe, ndibwino kutsitsa mafuta mpaka 30 g.
- Pofuna kupewa kutopetsa ndi malamulo azakudya, yesani kudzutsa luso lanu lophikira. Pangani menyu kukhala osiyanasiyana momwe angathere.
- Sitikulimbikitsidwa kusakaniza mafuta a masamba ndi nyama mkati mwa chakudya chomwecho.
- Kamodzi kapena kawiri pamlungu, kuti musalakalake maswiti konse, mutha kudzipaka ndi 30-40 g wa chokoleti chamdima wokhala ndi koko wambiri, kwinaku mukusunga kalori wololedwa. Koma muyenera kuchita izi nthawi ya kadzutsa kapena, makamaka, nkhomaliro.
Mlembi wa njira amalangiza kuchepetsa kwambiri mchere mu zakudya ndi kukangana ndi mbatata, chimanga, mpunga (makamaka woyera). Simuyenera kukhala paubwenzi ndi chakudya chomwe chimayenera kutenthedwa kwanthawi yayitali (nyama yosuta, chakudya cham'chitini, zinthu za soseji), zokhala ndi zomaliza, mbale zokazinga ndi mafuta, ndi sosi wopangidwa ndi mafakitale.
Malakhova akulangiza kuti muziyang'ana pa zakudya zokhala ndi glycemic index mpaka 50
- ndiwo zamasamba ndi zipatso (makamaka zopanda kukhuthala);
- mafuta ochepa komanso mafuta ochepa a mkaka ndi mkaka wothira;
- nsomba;
- mbewu ndi mtedza (zochuluka kwambiri);
- zopanda shuga;
- mkate wonse wa tirigu;
- dzinthu (buckwheat ndi oatmeal, koma osati pompopompo);
- nyemba (nyemba, mphodza, nandolo, soya);
- zipatso zosiyanasiyana zouma;
- nyama yowonda (yopanda khungu ndi mafuta).
Mutha kukonza saladi ndi mafuta a masamba ndi mandimu. Gwiritsani ntchito zokometsera zachilengedwe kuti mumve kukoma kwa chakudya chanu. Mutha kumwa tiyi ndi khofi, koma wopanda shuga. Komanso zipatso, ndiwo zamasamba kapena timadziti tosakanizidwa timaloledwa pang'ono pang'ono (popanda zotsekemera komanso osagulidwa m'sitolo).
Tsatirani malamulo a njira yaubwenzi, ngati zonse zili bwino ndi thanzi, ndizofunika mpaka mufikire mawonekedwe omwe mukufuna. Koma ndiye, ngati simukufuna kupezanso ma kilogalamu omwe mumawachotsa molimba kwambiri, simuyenera kudzilola nokha zinthu zambiri zoletsedwa. Ndikoyenera kusunga mfundo zoyambirira za zakudya m'moyo, ndikungowonjezera pang'onopang'ono kudya kwa calorie tsiku ndi tsiku mpaka mutapeza chizindikiro chanu chabwino - chiwerengero chomwe kulemera kwake sikudzachepa kapena kuwonjezeka.
Zakudya Zaubwenzi Chitsanzo Cha mlungu Ndi Mlungu
Lolemba
Chakudya cham'mawa: oatmeal pamadzi ndi zidutswa zouma za apricot; tchizi cha koteji.
Akamwe zoziziritsa kukhosi: kapu ya kefir ndi apulo.
Chakudya chamadzulo: chifuwa chophika cha nkhuku chophikidwa limodzi ndi tomato; saladi wa masamba osakaniza komanso zitsamba.
Chakudya chamadzulo: saladi wa nkhanu yophika, nkhaka, peyala, letesi ndi tsabola, wothira mafuta osakaniza ndi mandimu.
Lachiwiri
Chakudya cham'mawa: kanyumba tchizi ndi kaloti wa grated; zipatso zingapo zouma.
Akamwe zoziziritsa kukhosi: apulo ndi peyala saladi flavored ndi nthangala za zitsamba pang'ono.
Chakudya: kudya msuzi wa nyemba popanda kuwotcha; saladi wa tomato, nkhaka, tsabola belu ndi amadyera; supuni zingapo za phala la buckwheat.
Chakudya chamadzulo: nsomba yopanda mafuta yophika ndi msuzi wambiri wa yogurt wachilengedwe; masamba angapo osakhuthala.
Lachitatu
Chakudya cham'mawa: oatmeal m'madzi ndi nyongolosi ya tirigu ndi strawberries watsopano; kanyumba tchizi ndi theka la manyumwa.
Akamwe zoziziritsa kukhosi: ophika ophika ndi kapu ya kefir.
Chakudya chamasana: nsomba; gawo la saladi yoyera kabichi, nkhaka, radishes, okometsedwa ndi madontho ochepa a mafuta otsekemera ndi mandimu; kagawo ka mkate wonse wambewu ndi tofu tchizi.
Chakudya: mafuta otsika kwambiri ndi nkhaka, adyo, zitsamba.
Lachinayi
Chakudya cham'mawa: oatmeal ndi prunes ndi nkhuyu.
Akamwe zoziziritsa kukhosi: peyala ndi apulo saladi atavala kefir.
Nkhomaliro: stewed Turkey fillet; nyemba zobiriwira; masamba atsopano obiriwira.
Chakudya chamadzulo: ma omelet a mazira awiri ndi phwetekere, otentha kapena poto osawonjezera mafuta; saladi wa kaloti, beets ndi kabichi woyera; kapu ya kefir.
Friday
Chakudya cham'mawa: muesli wopanda shuga wokhala ndi mtedza wambiri ndi zipatso, zokhala ndi yogati wachilengedwe.
Akamwe zoziziritsa kukhosi: lalanje ndi apulo.
Chakudya chamadzulo: nkhuku zowonda ndi masamba a skewer, owotchera; karoti ndi saladi wa m'nyanja; msuzi wa sikwashi.
Chakudya chamadzulo: tsabola belu; modzaza ndi minced nkhuku, kaloti ndi anyezi.
Loweruka
Chakudya cham'mawa: oatmeal wothira mafuta.
Akamwe zoziziritsa kukhosi: lalanje kapena 2-3 tangerines ang'onoang'ono.
Chakudya chamasana: nyama yophika yophika ndi ndiwo zamasamba zouma m'madzi.
Chakudya chamadzulo: nyama yopanda nsomba yophika komanso saladi yoyera kabichi ndi nkhaka ndi zitsamba.
Sunday
Chakudya cham'mawa: kanyumba kanyumba kokhala ndi mtedza kapena njere zochepa.
Akamwe zoziziritsa kukhosi: anaphika apulo.
Chakudya chamasana: nsomba zophikidwa ndi karoti ndi saladi wa beetroot.
Chakudya chamadzulo: nandolo yophika, nkhaka zingapo ndi phwetekere.
Zindikirani… Poganizira zofunikira pamiyeso yaubwenzi, mutha kupanga zosankha zanu kutengera zomwe mumakonda komanso kuthekera kwanu.
Zotsutsana Ndi Zakudya Zaubwenzi
Pali zotsutsana zochepa kwambiri pazakudya zaubwenzi.
- Izi zikuphatikiza kupezeka kwa zilonda zam'mimba kapena gastritis panthawi yoipira, kutenga mimba ndi kuyamwitsa, ubwana ndiunyamata.
- Zachidziwikire, simuyenera kugwiritsa ntchito chilichonse ngati mwakumana ndi zovuta zina.
- Ngati mukutsata mtundu wina wamankhwala ndipo mukufuna kusintha thupi lanu malinga ndi zakudya za Malakhova, funsani dokotala. Ndithudi pali njira yopulumukira.
Ubwino wa chakudya chamaubwenzi
Zakudya Zaubwenzi ndizodzaza ndi zabwino zomwe zimapangitsa kuti zizioneka bwino munjira zina zambiri zosinthira mawonekedwe anu.
- Wasonkhanitsa mfundo zoyambirira za chakudya choyenera, kotero thupi silimasowa zinthu zomwe limafunikira. Izi zimachepetsa mwayi wamavuto azaumoyo.
- Chifukwa cha kuchepa thupi, khungu, monga lamulo, siligwedezeka, lomwe ndilofunika kwambiri kwa anthu omwe amataya mapaundi owonjezera.
- Chakudya chaubwenzi chimathandiza kuyimitsa kagayidwe kachakudya mthupi. Izi zikutanthauza kuti mwayi wopeza mapaundi otayika pambuyo pochepetsa thupi ndi ochepa kwambiri.
- Mukamatsatira malamulo a njirayi, minofu ya mnofu siimatha, koma ndi wosanjikiza wamafuta womwe umasowa, komanso poizoni, poizoni ndi zinthu zina zoyipa zomwe sizimugwiritsa ntchito zimachotsedwa pang'onopang'ono m'thupi.
- Zakudya zambiri zingathenso kutchedwa mwayi. Onetsani malingaliro anu ndipo mutha kudya zokoma komanso zosiyanasiyana.
- Kuphatikiza apo, ndimomwe mungakwaniritsire kukonzekera menyu, mutha kuonda popanda kumva njala komanso kusapeza bwino.
Zoyipa zakudya zaubwenzi
- Ochepetsa thupi adawonetsa zovuta zotsatirazi pazakudya za Malakhova - kunenepa sikutha msanga. Amadziwika kuti, mosiyana ndi malingaliro a akatswiri azakudya zakufunika kochepetsa thupi pang'onopang'ono, ambiri amafuna kuti azisintha thupi lawo mwachangu kwambiri. Poterepa, zakudya zaubwenzi sizigwira ntchito.
- Sizovuta kuzolowera malamulo amomwe mungagwiritsire ntchito, atha kukhala kwa anthu omwe chakudya chawo sichinali chokwanira, komanso kwa iwo omwe amadya mopambanitsa. Zitha kutenga nthawi kuti musinthe momwe mumadyera.
- Chifukwa chakuti thupi likumanganso njira yatsopano yogwirira ntchito, poyamba (nthawi zambiri mpaka masiku 10-12 kuyambira pomwe zakudya zimayamba) zotupa pakhungu ndi kudzimbidwa kumatha kuchitika.
Kubwereza Zakudya Zaubwenzi
Mukayamba kunenepa mutatha kudya, mutha kubwereranso ku zakudya zaubwenzi momwe mungafunire (bola ngati mukumva bwino). Koma izi zisanachitike, onetsetsani kuti mufunsane ndi dokotala kuti akuuzeni kuthekera kwa matenda a endocrine ndi mavuto ena azaumoyo, chifukwa mapaundi owonjezera atha kugogodanso pakhomo panu.