Zakudya za mphesa, masiku atatu, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 3.

Ma calorie apakati tsiku ndi tsiku ndi 650 Kcal.

Kuyambira kale, mphesa zakhala zikudziwika chifukwa cha mankhwala. Koma ngakhale tsopano, anthu ochepa amadziwa kuti mabulosi awa amathandiza osati kusintha thanzi lawo, komanso kuchepetsa thupi. Ngati mukufuna kutaya mapaundi angapo osafunikira, ndipo mumakonda mphesa, chakudya champhesa ndi njira yanu yopezera mgwirizano womwe mukufuna.

Zofunikira Zakudya Mphesa

Okhwima mphesa zakudya amalola kwa masiku 3-4 (ndi osafunika kumamatira kwa nthawi yaitali) kutaya pafupifupi 2 mapaundi owonjezera. Muyenera kudya katatu patsiku, kumwa 1,5-2 malita amadzi osavuta. Patsiku loyamba la zakudya muyenera kudya 500 g mphesa, lachiwiri - 1 kg, lachitatu - 1,5 kg. Ngati mukufuna kuthera tsiku lachinayi lazakudya, pangani zakudya zake za 1-1,5 makilogalamu a zipatso.

Pali njira yocheperako yochepetsera thupi ndi mphesa. Zakudya zofewa zamphesa masiku 7 adzachotsa thupi la 2-3 kg. Apa, menyu ili kale ndi mitundu yambiri komanso zosakaniza zofananira. Ndi bwino kudya 3 pa tsiku. Kuphatikiza pa zipatso zathu zazakudya, mutha kuphatikiza nyama yowonda ndi nsomba, mkaka wowawasa wopanda mafuta ochepa komanso zakudya zina zopatsa thanzi muzakudya zanu (onani gawo la Diet Menu).

Ngati mumakonda mkaka ndi zipatso, mutha kupanga menyu ndikutengapo gawo. pali mphesa zamphesa ndi zipatso-mphesa mkaka zakudya, zomwenso siziyenera kukhala kwa nthawi yayitali kuposa sabata. Pazakudya zophatikiza izi, mutha kudya kanayi pa tsiku. Kuonda kwa nthawi yodziwika ndi 4-4 kg.

Pa mtundu uliwonse wa zakudya za mphesa, zolimbitsa thupi kuti mukhalebe ndi minofu, ngakhale zolimbitsa thupi zosavuta, sizikhala zochulukirapo.

Kotero kuti mapaundi owonjezera asabwererenso, ndipo palibe zosokoneza pa ntchito ya m'mimba, m'pofunika kuti mutulukemo bwino. Musamangokhalira kudya zakudya zonenepa, zotsekemera, zamchere kwambiri kapena zokazinga. Yambitsani zakudya zatsopano pang'onopang'ono ndipo yesani kukhazikitsa zakudya zanu pazakudya zabwino, zopanda mafuta. Inde, musaiwale za mphesa ndikukhala ndi moyo wathanzi.

Zakudya zamphesa

Zakudya za okhwima mphesa zakudya

Masiku onse timadya mphesa zokha mu kuchuluka kwaperekedwa pansipa.

Zakudya zofewa mphesa zakudya

Zindikirani... Ngati mukufuna kuwonjezera zakudya kwa masiku 7, kungobwereza zakudya kwa masiku atatu aliwonse.

Zakudya za curd-mphesa zakudya

Zakudya za zipatso-mphesa mkaka zakudya

Zindikirani… Ngati muli ndi njala, mumaloledwa kumwa kapu ya kefir kapena yoghurt yokhala ndi mafuta ochepa pazakudya zamadzulo.

Contraindications kwa mphesa zakudya

• Contraindications pa zakudya mphesa monga m`mimba ndi duodenal zilonda, gastritis (makamaka pa exacerbation), matenda am`matumbo, shuga ndi matenda ena aakulu.
• Simungathe kukhala pazakudya zamphesa kwa ana, achinyamata, okalamba, amayi apakati komanso oyamwitsa.
• Ndikoyenera kuchiza mosamala kwambiri potsatira zakudya zamphesa ngati stomatitis ndi mavuto ena am'kamwa, kunenepa kwambiri, ndi matenda am'mimba.

Ubwino wa zakudya za mphesa

1. Zakudya za mphesa zimathandiza kukonza chiwerengerocho mu nthawi yochepa.
2. Mutha kusintha thupi nthawi imodzi, chifukwa cha zopindulitsa za mabulosi awa. Mphesa amaonedwa kuti ndi gwero labwino kwambiri la mavitamini A, B, C, E, K, zotumphukira za folic acid (folate), mchere wofunikira (calcium, selenium, phosphorous, iron). Mphesa imakhalanso ndi ma flavonoids, omwe ndi antioxidants amphamvu omwe amachepetsa ukalamba wa thupi ndi kuchepetsa zotsatira zovulaza za free radicals. Mavitamini ndi mafuta achilengedwe amalimbitsa ndikutsitsimutsa maselo amthupi, motero madokotala ndi akatswiri azakudya amalangiza kudya zipatso ndi khungu ndi mbewu.
3. Khungu la mphesa limathandizanso kuyeretsa matumbo pang'onopang'ono kuchokera kuzinthu zovulaza. Mphesa, makamaka mphesa zakuda, zimathandiza kulimbikitsa dongosolo la mtima. Zipatso zimachulukitsa nayitrogeni m'magazi athu, motero amachepetsa mwayi wa kuundana kwa magazi ndikuletsa kugunda kwa mtima. Mitundu yopepuka ya mabulosi awa imakhala ndi zotsatira zabwino pa ntchito ya ndulu ndi impso, chotsani mchenga wochulukirapo. Mphesa zimakhala ndi diuretic kwenikweni. Calcium imalimbitsa mano ndi mafupa, kuchepetsa chiopsezo cha kuwola kwa mano ndi kuthyoka.
4. Mphesa zimateteza ku zotsatira zoyipa za cheza cha ultraviolet. Ma fravonoids omwe amapezeka mu zipatso amathandizira kuwonjezera ntchito zoteteza khungu, kupewa kuyaka. Mphesa zimachepetsa chiopsezo cha khansa yapakhungu. Zipatsozi zimathandizira kuti mpweya uziyenda bwino, chifukwa chake kudya ndiwothandiza kwambiri, mwachitsanzo, kwa asthmatics.
5. Mphesa imathandizira kagayidwe kachakudya, kupangitsa kuti zikhale zosavuta kusunga kulemera komwe kumapeza. Chifukwa cha antioxidants, mphesa zimathandizira kuthetsa kupsinjika kwamanjenje, kulimbana ndi kutopa, ndikubwezeretsa mphamvu. Mphesa kumawonjezera chitetezo cha thupi, kusintha thanzi lonse.
6. Ndi bwino kudya mphesa, osati pa zakudya zokha. Koma, ngati simukufuna kukwera mapaundi, muyenera kusamala. Sitikulimbikitsidwa kulanda chakudya chachikulu ndi mphesa; Ndi bwino kuzigwiritsa ntchito pakati pawo (zipatso zazikulu 15 chilichonse) kapena kumwa kapu yamadzi ongofinyidwa kumene.

Zoyipa zamagulu amphesa

• Pa okhwima mphesa zakudya, mukhoza kukumana mutu, kusokonezeka mu ntchito ya m`mimba thirakiti, kuchuluka ludzu, kufooka, ndi njala pachimake.
• Mphesa ndi mabulosi a nyengo. Ngati mukufuna kuti zakudya zipindule ndi thanzi lanu osati kugunda chikwama chanu, mukhoza kumamatira pa nthawi zina za chaka.
• Kulemera kwakukulu pazakudya zamphesa sikungathe kutayidwa, ndipo ndi kunenepa kwambiri, nthawi zambiri kumatsutsana kukhalapo. Choncho, ngati mukufuna kuchepetsa thupi kwambiri, sankhani njira ina yochepetsera thupi.

Kuyambiranso kudya mphesa

Mukhoza kuyesanso mtundu uliwonse wa zakudya za mphesa, koma khalani ndi nthawi yopuma kwa mwezi umodzi.