Zipatso zakudya, masiku 7, -7 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.

Kudya zipatso, mutha kutaya makilogalamu 7 a kulemera kosafunikira m'masiku 7. Chakudyachi ndi njira yabwino kwambiri yopindulira nyengo yazipatso, kuonda komanso kukhala ndi thanzi labwino.

Ngati mukufuna kusintha thupi pang'ono ndikuchotsani ma kilogalamu angapo, kapena mungokonza zotsitsa pambuyo pa maphwando a tchuthi, mutha kudya zakudya zazifupi masiku atatu.

Zofunikira pakudya zakudya

Ngati mungasankhe njira yakusinthira thupi zipatso masiku atatu, khalani okonzeka kudya zipatso zokhazokha masiku onsewa. Kuti kuwonda kuwonekere, ndikofunikira kusiya oimira owuma komanso apamwamba kwambiri amtundu wa zipatso (mwachitsanzo, nthochi) pamenyu. Zingakhale bwino ngati mutayambitsa maapulo ndi zipatso za citrus muzakudya zanu. Pazakudya za zipatso, 3 zakudya zazikuluzikulu zimayikidwa, zomwe mutha kukhala nazo zokhwasula-khwasula (komanso zipatso). Ngakhale pazakudya izi, kumwa zipatso, kupatula mphesa, sikuletsedwa (chifukwa chofanana ndi nthochi).

Palibe magawo omveka bwino a zakudya zomwe zimadyedwa. Kutengera mawonekedwe a thupi lanu. Idyani mpaka mutakhuta, koma musadye kwambiri, ngakhale otsika kwambiri kalori zipatso. Zabwino ngati gawo silidutsa 200-300 magalamu. Popeza zipatso zimagayidwa mwachangu, palibe chifukwa choti musadye pambuyo pa 18pm, makamaka mukagona mochedwa. Koma kusadya chilichonse kwa maola awiri usiku usanapumule ndi njira yolondola yodyera pankhaniyi.

Imwani madzi okwanira opanda mpweya tsiku lililonse (mutha kusungunuka). Ma tiyi osatsekemera amaloledwanso (tiyi wobiriwira kapena wamasamba ndi wabwino kwambiri). Khofi ndi wosafunika. Ngati n’kovuta kukhala opanda chakumwa cholimbikitsa chimenechi, muzimwa mwa apo ndi apo komanso kumayambiriro kwa tsiku. Mukhoza kumwa madzi a zipatso kapena mabulosi (kapena zipatso ndi mabulosi) ndi timadziti tatsopano kuchokera kuzinthu zovomerezeka. Koma palibe malo a shuga m'mapangidwe awo. Ndibwino ngati zakumwa izi zafinyidwa mwatsopano. Izi sizidzangothandiza kuchepetsa kumva njala, komanso kupereka thupi ndi zinthu zothandiza.

Ngati mukufuna kukonza chiwerengerocho pang'ono, chakudyacho chitha kupitilizidwa, koma akatswiri azakudya samalimbikitsa kuwonjezera masiku opitilira 1-2. Kugwiritsa ntchito zipatso kwanthawi yayitali kumatha kuyambitsa mavitamini ndi zinthu zofunikira mthupi.

Mwa njira, kuti zakudya zisatope, nthawi ndi nthawi mutha kudya zipatso zophika. Mwachitsanzo, apulo wophika amakhuta kwambiri komanso motalika kuposa mnzake wobiriwira.

Ngati mungalankhule za zakudya zamasiku asanu ndi awiri, ndizochepa kwambiri komanso zimasiyanasiyana. Omwe amasankha kusewera ndi malamulo ake amaloledwa kudya, kuwonjezera pa zipatso ndi zipatso, masamba osawuma ndi supu kuchokera kwa iwo, mkaka wopanda mafuta ochepa, nyama yowonda. Mukhozanso kuwonjezera chotupitsa chambewu cham'mawa. Zakudya izi zimakhala ndi zakudya zinayi.

Ngati kuwonda kuli bwino, koma pakatha sabata, ma kilogalamu 1-2 amakulekanitsanibe ndi chiwerengero chomwe mukufuna, mutha kuwonjezera pang'ono dongosolo lazakudya, koma mpaka masiku 10. Kupitilira apo, ngati simukufuna kumenya thupi, ndikofunikira kuti mukwaniritse zotsatira zake ndi zakudya zopatsa thanzi komanso kuwonjezera zinthu zina zothandiza.

Pamapeto pa mtundu uliwonse wazakudya za zipatso, kuti mupeze zomwe mwapeza, simuyenera kudalira zakudya zopatsa mphamvu kwambiri. Ngati kale musanadye chakudya choyenera, muyenera kuwunikiranso malamulo ake ndikuphatikiza masewera. Mwa njira, ndikofunikira kuti muzichita nawo mukamatsatira malamulo azakudya zomwe. Onetsetsani kuti mwasiya malo azipatso pazakudya zanu zatsopano. Kupatula apo, adakuthandizani kuti musinthe, musawakhumudwitse tsopano. Komanso, popewa kunenepa kwambiri, mutha kukhala ndi tsiku losala zipatso kapena nthawi ndi nthawi m'malo mwa chakudya cham'mawa kapena chamasana kapena chamadzulo ndi zipatso zomwe mumazikonda ndi zipatso.

Menyu yazakudya za zipatso

Mtundu wazakudya zamtundu wazipatso masiku atatu

Chakudya cham'mawa: apulo ndi lalanje zipatso saladi; chikho cha tiyi wobiriwira.

Akamwe zoziziritsa kukhosi: yaing'ono apulo wobiriwira.

Chakudya chamadzulo: saladi wa kiwi ndi lalanje wokhala ndi zipatso zochepa.

Chakudya chamasana: kapu ya msuzi wothiridwa kumene kuchokera pachipatso chomwe mumakonda.

Chakudya chamadzulo: apulo, tangerine ndi kiwi saladi.

Mtundu wazakudya zamtundu wazipatso masiku atatu

Chakudya cham'mawa: sitiroberi ndi saladi wa chitumbuwa, wokhala ndi 1 tsp. kirimu wowawasa wamafuta otsika kwambiri; Tositi, yodzola mafuta yogurt, yokazinga ndi zipatso kapena zipatso; kapu ya tiyi wobiriwira kapena msuzi wa zipatso (amatha kuchepetsedwa ndi madzi).

Nkhomaliro: gawo la msuzi wa puree wa masamba; 150-200 g nyama yophika popanda kuwonjezera mafuta ndi mchere; zipatso za kusankha kwanu; Muthanso kukhala ndi kapu yamadzi azipatso zamchere.

Chakudya chamasana: saladi wa zipatso ndi ndiwo zamasamba (mwachitsanzo, maapulo kabati ndi kaloti zosaphika), wokhala ndi 1 tsp. kirimu wowawasa wonenepa kapena yogurt yokometsera.

Chakudya chamadzulo: saladi ya zipatso zomwe mumakonda, zokhala ndi mafuta ochepa a kefir kapena yogurt; kapu ya msuzi.

Contraindications zipatso zakudya

  • Zogulitsa za zipatso ndi mabulosi zimakhala ndi ma organic acid omwe amatha kuwononga mucous nembanemba yam'mimba. Choncho, iwo ali osavomerezeka kukhala pa zipatso zakudya gastritis, chapamimba chilonda kapena duodenal chilonda.
  • Zakudyazi sizoyenera anthu omwe akudwala kapamba kapena ali ndi matenda amtundu wa biliary.
  • Mosakayikira, odwala matenda ashuga komanso anthu omwe ali ndi vuto la kagayidwe kake kazakudya sangakhale pachakudya cha zipatso.
  • Komanso, njirayi siyikulimbikitsidwa mwanjira iliyonse kwa amayi apakati ndi oyamwa, okalamba, ana, achinyamata komanso onse omwe asintha m'thupi panthawiyi.
  • Zakudya zotere sizofunikira kwa odwala matendawa, chifukwa zipatso zambiri zimatha kukometsa diathesis.

Ubwino wa Zipatso Zakudya

  1. Zipatso ndi zabwino kuthetsa njala. Kupatula apo, ali ndi fiber zambiri, zomwe, kulowa m'thupi, zimatupa, ndikupanga kumverera kodzaza m'mimba. Choncho, kudya pang'ono zipatso zotsika-kalori, mumamva ngati muli ndi chakudya chokwanira. Choncho, palibe chikhumbo chofuna kudya kwambiri, ndipo mumataya thupi, chifukwa zakudya zanu zimakhala ndi zopatsa mphamvu zochepa kwambiri. Zimathandizira kupewa kumva njala komanso kuchuluka kwa chakudya, chifukwa zakudya za zipatso zimalimbikitsa zakudya zochepa.
  2. Komanso, zipatso zimathetsa kulakalaka maswiti, chifukwa ambiri aiwo amakhala ndi kukoma kokoma. Chifukwa cha ichi, njirayi ndiyabwino kwa iwo omwe ali ndi dzino lokoma. Langizo: ngati simukufuna kudya zipatso, koma kukonda chokoleti, ayisikilimu ndi zakudya zina zabwino kwambiri sizikulolani kuti muchepetse thupi, yesetsani kuti nthawi zina musinthe maswiti ndi zipatso. Ndipo muwona momwe kulemera kwake pang'onopang'ono koma kumayambira kukusiyani. Zipatso zouma ndi njira yabwino kwambiri yopangira maswiti.
  3. Kudya zipatso kumathandiza kulimbitsa chitetezo cha mthupi, kuchititsa kuti chikhale cholimba ku matenda ambiri. Pofuna kuti musakumane ndi matenda aliwonse m'nyengo yozizira, samalani kukhutitsa thupi ndi zinthu zothandiza nthawi yotentha.
  4. Komanso, zipatso zimathandizira kukonza tsitsi, misomali ndi mawonekedwe ake onse, chifukwa chakupezeka kwa calcium, makamaka. Ndipo chitsulo chimathandizira kuchepetsa kuthamanga kwa magazi ndikuwongolera cholesterol m'mwazi.
  5. Zipatso zambiri zimakhala ndi michere yomwe imathandizira kulimbana ndi kusungidwa kwamafuta owonjezera. Zipatso zimatsuka thupi mosamala komanso mosamala, mwachilengedwe chotsani poizoni ndi poizoni m'menemo zomwe sitifunikira konse.
  6. Zipatso ndizabwino kwambiri pakulimbikitsa ndikuwongolera matumbo peristalsis. Zinthu zomwe ali nazo zimathandizira kupewa matenda amtima ndi matenda ena owopsa, kuthandizira pantchito yaubongo, kukulitsa chidwi ndikukhala ndi malingaliro abwino. Ndipo izi zimathandizira kulekerera zakudya zamtundu wazipatso, monga lamulo, mosavuta komanso osamva kusasangalala kwamalingaliro.
  7. Zipatso ndizothandiza kwa kugonana koyenera. Amathandizira kuthana ndi zovuta ngati cellulite. Kuphatikiza apo, chifukwa cha michere yomwe imakhala ndi zipatso, mawonekedwe ake amakhala olimba komanso athanzi.
  8. Kudya zipatso kumathandizira kufulumizitsa kagayidwe kake. Ndipo izi zimawonjezera mwayi wosunga zotsatira zakuchepetsa thupi mukamasintha zakudya zomwe mumakonda (zachidziwikire, ngati sizoyipa). Chifukwa chake, monga mukuwonera, kudya zipatso sikofunikira kokha kuti mukhale ndi chithunzi chokongola, komanso kuti mukhale ndi thanzi labwino komanso mawonekedwe achilengedwe.
  9. Potsatira malamulo a chipatso, palibe chifukwa chowonongera nthawi kuphika. Makamaka zikafika pachakudya chaching'ono cha zipatso, palibe chifukwa chokhala ndi nthawi pachitofu (pokhapokha ngati mukufuna kuphika zipatso).
  10. Ubwino wosatsutsika wamagulu azakudya ndizopindulitsa. M'masiku ochepa chabe, mutha kusintha mawonekedwe, kutaya masentimita angapo m'chiuno ndi madera ena omwe amakulekanitsani ndi thupi lamaloto anu.

Zoyipa zamagulu azakudya

  • Anthu ambiri omwe ataya thupi amalankhula zabwino za zakudya za zipatso. Komabe, munthu sangathe koma kuganizira kuti ndi osauka mu mapuloteni mankhwala, kotero anthu okha ndi thanzi labwino akhoza kumamatira. Onetsetsani kuganizira contraindications pamwamba.
  • Mukachoka m'thupi la poizoni, monga tafotokozera pamwambapa, mutha kukumana ndi ziwonetsero zosasangalatsa monga cholembera pa lilime, fungo losasangalatsa kuchokera pakamwa.
  • Ena amakhala ndi kufooka kwa minofu ndi kutsegula m'mimba. Ngati zotsatirazi ndizovuta ndipo zikukusowetsani mtendere, onetsetsani kuti mwasiya chakudyacho ndikufunsani dokotala kuti awone thanzi lanu.

Kubwereza zipatso za zipatso

Osabwereza zipatso zazifupi zamasiku atatu kwa milungu ingapo yotsatira, ndipo ndi njira yamasiku asanu ndi awiri iyi ndiyofunika kuchedwetsa osachepera mwezi umodzi.

Siyani Mumakonda