Zipatso ndi masamba zakudya, masiku 7, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 500 Kcal.

Chakudya cha zipatso ndi ndiwo zamasamba ndichinthu chomwe amakonda kwambiri pakusintha kwa amayi. Ndi azimayi ochepa omwe angakane zipatso ndi ndiwo zamasamba zokoma ndi zotsekemera. Mwa njira iyi, simungangodzaza thupi ndi zinthu zothandiza, komanso kuchepa thupi.

Zipatso ndi zakudya zamasamba zofunika

Inde, ndi bwino kutembenukira ku zipatso ndi ndiwo zamasamba kuti muchepetse thupi m'miyezi yotentha. Kudya zipatso ndi ndiwo zamasamba zokha nyengo, mungathe, pamodzi ndi kuwonda, kuchiritsa thupi, osati kuvulaza ndi mankhwala ali mankhwala, mwachitsanzo, m'nyengo yozizira. Osanenanso kuti zogulitsa zakunja sizingasangalatse inu ndi mtengo wawo. Ngakhale mutaganiza zochepetsera thupi motere pa nthawi yosavomerezeka, ikhoza kukhala nkhonya yowonekera ku bajeti yanu.

Komanso, mphindi yabwino ya kusintha kwa chilimwe kwa chiwerengerocho mothandizidwa ndi zipatso ndi ndiwo zamasamba ndikuti potentha zoletsa zambiri za zakudya zimakhala zosavuta kulekerera kusiyana ndi kuzizira. M'nyengo yozizira, mukufuna kudya zopatsa mphamvu zambiri, ndichifukwa chake nthawi zambiri kulemera kopitilira muyeso kumakulirakulira ndikuyamba chisanu. Kuonjezera apo, zakudya mu August-September ndi zinthu zachilengedwe zomwe zili ndi mavitamini odzaza mavitamini zidzakhala ndi thanzi labwino. Pochita izi, mudzakonzekeretsa bwino thupi ku nyengo yozizira yomwe ikubwera ndipo zidzakuthandizani kupirira kusowa kwa vitamini mosavuta m'nyengo yachisanu-kasupe.

Koma mfundo zazikulu za zakudya, iwo ndi osavuta. Chachikulu ndichakuti muyenera kusintha zakudya zamasamba ndi zipatso. Okonza zakudya amalangiza kuti azikhala masiku awiri a masamba nthawi imodzi, ndiye tsiku limodzi pa zipatso, ndiyeno asinthe ngwazi za zakudya tsiku ndi tsiku. Zakudya za zipatso ndi ndiwo zamasamba mumtunduwu zimatha mpaka masiku 7 kuphatikiza. Pokhala pamenepo, mutha kudya mpaka 1,5 kg yazinthu zololedwa tsiku lililonse. Ngati mukufuna kudzichepetsera chakudya chochepa ndipo musamve njala yaikulu nthawi imodzi, ndiye kuti izi ndizololedwa. Koma musachepetse calorie yanu yatsiku ndi tsiku kwambiri. Apo ayi, thupi likhoza kulowa mu njira yopulumutsira ndikuyamba kusafuna kusiya mapaundi owonjezera kapena kusiya kuchita. Mutha kudya masamba osaphika kapena kuphika. Ndikoyenera kusankha njira yophika yomwe sikufuna kuwonjezera mafuta (mwachitsanzo, chithupsa).

Mutha kudya chilichonse chomwe mungapangire zipatso ndi banja lamasamba. Koma palinso ena omwe akulimbikitsidwa kuti achotsedwe pamenyu kuti njira yochepetsera thupi ikhale yogwira ntchito. Izi ndi monga nthochi, mphesa, mango, kiwi, nandolo wobiriwira. Komanso, simuyenera kudya zukini, mabilinganya, sikwashi, kolifulawa.

Pazamasamba, muyenera kusankha nkhaka, kabichi, tomato, belu tsabola. Mankhwalawa amathandiza kuchepetsa thupi mofulumira komanso mogwira mtima, chifukwa ali ndi zopatsa mphamvu zochepa kwambiri ndipo amatha kufulumizitsa kagayidwe kake. Kuchokera ku zipatso, idyani makamaka maapulo (makamaka mitundu yobiriwira), plums, ma apricots, mavwende, mapichesi, ndi zipatso zosiyanasiyana. Yesani kudya zinthu zanyengo.

Mukamadya zipatso ndi ndiwo zamasamba, muyenera kumwa lita imodzi ya madzi oyera opanda kaboni komanso makapu 5 a tiyi wobiriwira wopanda shuga ndi zotsekemera zosiyanasiyana tsiku lililonse. Kuchuluka kwa mchere komanso nyengo yotentha kuyenera kuchepetsedwa. Ngakhale kuti ndi yosavuta komanso yosavuta, sabata limodzi zipatso ndi ndiwo zamasamba zimakuthandizani kuti muchepetse makilogalamu 5-8 a kunenepa kwambiri.

Ngati kuli kovuta kuti mudye zipatso, zipatso ndi ndiwo zamasamba kwa sabata, pali njira yachiwiri ya zakudya. Zowona, kuti muchepetse mpaka 8 kg, muyenera kumamatira kwa masiku 12-14. Apa mutha kuwonjezera zakudya zama protein pazakudya zanu zomwe zingakuthandizeni kukhutitsa thupi lanu bwino ndikupangitsa kuti zakudya zanu zikhale zosavuta kuyesa mphamvu zanu. Kuphatikiza pa zinthu zomwe zidaloledwa kale, mutha kulumikiza nsomba zowonda ndi tchizi tating'ono tating'ono ku chakudya. Koma ndikofunikira kuti nsomba (mpaka 150 g) sizikhala patebulo lanu kuposa kawiri pa sabata, ndi kanyumba tchizi (mpaka 100 g) - zinayi. Chipatso china kapena ndiwo zamasamba nthawi zina zimaloledwa kusinthidwa ndi mtedza womwe mumakonda pang'ono.

Osakhala pamtundu uliwonse wazakudya za zipatso ndi ndiwo zamasamba kwanthawi yayitali kuposa nthawi yomwe idanenedwa. M'tsogolomu, mutha kungosiya masiku osala kudyawa, osayiwala za masewera olimbitsa thupi, kuyenda mumlengalenga, kuyesa kutsatira malamulo azakudya zabwino, kupereka thupi ndi zinthu zonse zofunika. Ndiye, zowonadi, zotsatira zake komanso thanzi labwino lidzakusangalatsani kwa nthawi yayitali.

Menyu yazakudya za zipatso ndi ndiwo zamasamba

Zakudya Zamasamba Zakudya Zakudya Zamasiku 7 Zipatso Zamasamba ndi Zakudya Zamasamba

Zitsanzo za Zipatso Tsiku la 7 Zipatso ndi Zakudya Zamasamba

Zitsanzo Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi

Contraindications kwa zipatso ndi masamba zakudya

• Njira imeneyi sioyenera aliyense. Chifukwa chake, ndizosatheka kutsatira malamulo ake kwa anthu omwe ali ndi vuto la m'mimba, impso ndi matenda amikodzo.
• Komanso amayi apakati, amayi oyamwitsa, ana ndi achinyamata sayenera kukhala pamenepo.
• Mulimonsemo, musanayambe zakudya, muyenera kufunsa dokotala.

Ubwino wa zipatso ndi ndiwo zamasamba

1. Zachidziwikire, umodzi mwamaubwino akulu azakudya za zipatso ndi ndiwo zamasamba ndizothandiza. Kale m'masiku 5-7, mutha kusintha mawonekedwe anu.
2. Chifukwa cha mavitamini ochulukirapo komanso zinthu zina zofunikira, kuphatikiza pakusintha kwamkati, thupi limapitsidwanso mkati. Izi zimalonjeza kukhala ndi zotsatira zabwino pamawonekedwe.
3. Khungu ndi tsitsi zidzasintha, misomali ndi mano zidzalimbikitsidwa.
4. Mwa njira, ngati mukufuna kuti zotsatira za zakudya zikhale zabwino momwe zingathere pakhungu lanu, posankha zipatso ndi ndiwo zamasamba, mvetserani zotsatirazi. Kwa epidermis youma, zipatso zofiira zakupsa ndi zokoma ndizoyenera kwambiri. Kwa eni khungu lamafuta, kuti asinthe mawonekedwe ake, tikulimbikitsidwa kudya zipatso zowawasa za lalanje. Ndipo ndi mtundu wakhungu, ingodyani zinthu zonse zachilengedwe zosakanikirana.

Zoyipa za zipatso ndi ndiwo zamasamba

• Nthawi zina, kufooka, kutsegula m'mimba, ndi kupangidwa kwa zikwangwani zoyera palilime kumatha kuwoneka. Ngati izi zikupitilira tsiku limodzi, onetsetsani kuti mwasiya zakudyazo ndikufunsani dokotala.
• Ngati chakudyacho chikugwiritsidwa ntchito molakwika (kukhala pamenepo kwa masiku opitilira 14), kusowa kwa mapuloteni kumatha kudzimva.
• Zingakhale zovuta kuphatikiza njirayo ndi masewera olimbitsa thupi, chifukwa ndi zakudya zomwe zimakhala ndi amino acid, zomwe zimakhala ndendende muzopanga zama protein zanyama.

Kudya zipatso ndi ndiwo zamasamba kachiwiri

Sitikulimbikitsidwa kuti mubwereze zakudya zamtundu uliwonse kwa miyezi iwiri yotsatira.