Zakudya zabwino, masabata asanu, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 10 m'masabata awiri.

Ma calorie apakati tsiku ndi tsiku ndi 1150 Kcal.

Zakudya zabwino zimakhala zogwirizana ndi dzina lake. Zikuthandizani kuti muchepetse kuchuluka kofunikira kwamakilogalamu munthawi yochepa ndikuwongolera kwambiri ziwalo zina za thupi.

Momwe mungadye kuti musinthe mawonekedwe anu ndikutsanzikana ndi mapaundi owonjezera kwakanthawi? Lero mutu wakukambirana kwathu uzikhala zakudya zodziwika bwino kwambiri za njira yabwino yochepetsera thupi - Hollywood, kefir, "5 zinthu" za Pasternak, za m'mimba mosabisa.

Zofunikira za zakudya zabwino kwambiri

Zakudya za Pasternak "zinthu zisanu" wopangidwa ndi mphunzitsi waku America waku Hollywood nyenyezi, katswiri wazolimbitsa thupi Harley Pasternak. Pulogalamuyi ndi njira yosinthira moyo wathu wonse. Ndi thandizo lake, odziwika ambiri adakwanitsa kukonza zambiri zakuthupi.

kotero, zinthu zazikulu zisanu pazakudya:

  • Kutalika kwa njirayi ndi milungu isanu.
  • Wolembayo amalimbikitsa kuti azigawika kasanu patsiku (zakudya zitatu zazikulu ndi zokhwasula-khwasula ziwiri).
  • Chakudya cham'mawa, chamasana ndi chakudya chamadzulo chiyenera kukhala ndi zinthu zisanu, ndiko kuti, zakudya zonse ziyenera kukhala ndi mapuloteni, chakudya chamagulu, mafuta abwino, fiber, zakumwa zopanda shuga. Chithandizo chochepa cha kutentha kwa chakudya (mpaka mphindi 5) chidzasunga zopindulitsa za zinthu zachilengedwe zatsopano.
  • Masiku 5 pa sabata muyenera kuphunzitsa kwa mphindi 25 (masewera asanu a mphindi zisanu).
  • Pali tsiku limodzi lopuma sabata iliyonse (mwachitsanzo, masiku asanu pa chakudya). Idyani momwe mungafunire. Izi "kuwonongeka kwa zakudya" sizingakhudze chiwerengerocho, kuchuluka kwa kagayidwe kake sikuvutikira.

Mapuloteni amatha kupezeka ku nkhuku, nkhukundembo, nyama yowonda, kalulu nyama, nsomba, nsomba, tchizi ndi tchizi, mazira. Njira zokonzekera nyama - kuwotcha kapena kukazinga.

CHIKWANGWANI, chofunikira pathupi, chimapezeka mu chinangwa, buledi, buledi wa ufa wosalala, masamba osakhala okhuthala, zipatso zopanda zotsekemera.

Ma carbohydrate omwe amafunikira m'thupi amachokera ku mbewu zonse, pasitala, zipatso ndi masamba.

Fufuzani mafuta oyenera mumitengo ya azitona ndi mafuta azitsamba, nsomba (koposa zonse - zofiira).

Shuga, fructose, madzi a shuga, zotsekemera zosiyanasiyana zokhala ndi ma carbohydrate ochulukirapo ndi adani a thanzi lanu. Werengani mosamala zomwe zili muzinthu zogulidwa.

Osameta saladi ndi mayonesi. Njira zathanzi ndi kuvala yogati-mpiru, mandimu ndi mafuta a masamba, mandimu oyera.

Zakudya zakumwa zakudyazi zimakhala ndi madzi oyera, zitsamba ndi tiyi wobiriwira, khofi wofooka, kefir yamafuta ochepa komanso mkaka wowotcha, timadziti.

Ngati mumatsatira mokhulupirika malamulo a njirayi, mutha kutaya 7-10 kg pa nthawi ya zakudya. Kudya kwa calorie tsiku lililonse sikuyenera kupitirira mayunitsi 1400. Zakudya ndi zakumwa zomwe zili ndi shuga kapena mowa, komanso zinthu zomwe zimakhala ndi mafuta osinthika ndizoletsedwa. M'malo mwa shuga wosaloledwa, mungagwiritse ntchito uchi wachilengedwe (osapitirira ma teaspoons awiri patsiku).

Ndibwino kuti kutsitsa tsiku limodzi pamlungu (menyu iperekedwa pansipa). Ngati mukufuna, tsiku limodzi sabata mutha, ndipo, mosiyana, lowetsani - idyani chakudya chomwe mudakanidwa nokha, koma mumafuna kwambiri. Kuyendetsa koteroko sikungavulaze kwambiri zakudya, koma mwamaganizidwe kumathandizira kuti ntchitoyi iyambe kumapeto. Momwemo, lolani kuti muzidya chakudya chimodzi chokha, ndikutsatira malamulo azakudya ena onse.

Tikukukumbutsani kuti masiku 5 pa sabata muyenera kuphunzitsa, kuphatikiza zolimbitsa thupi ndi masewera olimbitsa thupi, kwa mphindi 25. Wolemba mapulani amalimbikitsa kuti muyambe konzekera kutentha kwa mphindi zisanu. Kenaka chitani zolimbitsa thupi ziwiri, ndikusintha magulu a minofu tsiku lililonse. Kenako jambulani abs, tsiku lililonse mosiyanasiyana. Kutsiriza kulimbitsa thupi kwanu kumatha kukhala gawo la mphindi 10 kapena kuthamanga pang'ono.

Njira ina yabwino yochepetsera thupi ndi zakudya zaku Hollywood. Njira imeneyi imakhala milungu iwiri. Cholinga chake ndi kuchepetsa mafuta ndi kuchepetsa chakudya ndi mafuta mu zakudya. Apa muyenera kusiya chakudya cham'mawa. Koma ngati zikukuvutani kusamalira popanda chakudya cham'mawa, pangani kapu ya tiyi wobiriwira kapena khofi ndi theka la zipatso. Ndibwino kuti mupange zakudya ziwiri - nkhomaliro ndi chakudya chamadzulo. Kudya kumayenera kukhala isanakwane 2:19.

Muyenera kuchotsa zipatso ndi ndiwo zamasamba zowuma, zopangira ufa, zakudya zonse ndi zakumwa zomwe zili ndi shuga pang'ono pazakudya zanu. Ngati ili yolimba popanda kukoma, kugwiritsa ntchito zotsekemera zopanda ma carbohydrate kumaloledwa. Kumwa mowa ndikoletsedwa. Komanso m'pofunika kusaganizira mchere zakudya kwa kanthawi, kapena kuchepetsa ntchito yake. Musamadye zakudya zamchere, pickles, zakudya zosuta, zakudya zofulumira komanso zopatsa mphamvu kwambiri. Pa Hollywood Diet, zakudya zonse zomwe mungadye ziyenera kudyedwa zosaphika. Mukaphika zakudya, wiritsani kapena kuziphika, koma osagwiritsa ntchito mafuta ndi mafuta osiyanasiyana.

Ndikofunikira kulemba zakudya makamaka kuchokera ku masamba osakhuthala, mazira a nkhuku kapena zinziri, nyama yopanda mafuta (makamaka ng'ombe). Mukatsatira "Hollywood" mosamalitsa, m'masiku 14 thupi lidzataya mapaundi osafunikira 10.

Njira yotchuka yochepetsera thupi ndi kudya m'mimba mosabisa. Zinthu zazikuluzikulu pazakudya izi ndikukana mowa ndi fodya. Mwa zina zambiri zoyipa, zizolowezi zoyipa izi zimasokoneza kagayidwe kake. Ndipo, monga mukudziwa, ndimavuto a metabolism, kuonda kumakhala kovuta kwambiri, ndipo nthawi zambiri kumakhala kosatheka. Ndikufuna makamaka kunena za mowa womwe anthu ambiri amakonda. Chakumwa choledzeretsa chimenechi chimapatsa mahomoni achikazi ambiri, omwe amachulukitsa mwayi wopeza mafuta m'chiuno ndikuchepetsa zovuta zonse pakudya.

Ngati mukufuna kuchepetsa thupi, tikulimbikitsanso kuti musiye zakudya zamafuta, zotsekemera, zamchere.

Menyu yayikulu mankhwala otsatirawa ayenera kutumikira.

  • Chakudya chopatsa thanzi

    Zogulitsa zotere, ngakhale sizikhala ndi zopatsa mphamvu zambiri, zimakhutitsa thupi ndikuchepetsa njala. Zakudya za ulusi zimaphatikizapo mbewu zosiyanasiyana (mpunga wofiirira ndi wabwino kwambiri), maapulo, nyemba, nkhaka, zukini, udzu wam'nyanja, ndi masamba.

  • zipatso

    Ndi bwino kuganizira maapulo ndi mapeyala. Zipatso za citrus (malalanje, mphesa) ndi zabwino pankhaniyi. Ndizothandiza kudya zipatso osati kuphatikiza ndi zinthu zina, monga ambiri amazolowera, koma mosiyana. Ngati mukufuna kuphatikiza chigawo cha zipatso mu chakudya chanu, ndi bwino kutsagana ndi mphatso za chilengedwe kuchokera ku mkaka ndi mkaka wowawasa.

  • mapuloteni

    Monga mukudziwa, zomanga thupi ndizofunikira kwambiri pama metabolism oyenera komanso mwachangu. Osachepera kawiri pa sabata, chakudya (chabwino chamasana) chiyenera kukhala ndi nsomba kapena nyama yopanda nyama komanso masamba osakhuthala. Mazira angapo a nkhuku yophika popanda kuwonjezera mafuta atha kukhala chakudya chamadzulo chabwino.

Mafuta othandizira thupi amakhala ndi mbewu ndi mtedza wosiyanasiyana. Ingokumbukirani za zomwe zili ndi ma calorie ambiri ndipo musawononge magalamu oposa 50 patsiku. Komanso, nthawi ndi nthawi, mafuta azamasamba akuyenera kulowetsedwa mu zakudya, koma ndibwino kuti musawachiritse.

Konzani zakudya zosachepera zitatu. Ngati muli ndi njala pakati pa chakudya, mutha kukhala ndi chotupitsa pachipatso kapena masamba osakhala wowuma kapena khofi wa kefir.

Ngati simuchepetsa kwambiri chakudyacho, njirayi ikhoza kutsatiridwa kwa mwezi umodzi. Monga lamulo, zotsatira zake zimapangitsa kuti zimveke patadutsa sabata. Zachidziwikire, kucheza ndi masewera kumapangitsa kuti izi zitheke mwachangu komanso powonekera. Chitani zolimbitsa thupi kuti mukonze mimba yanu ndipo nthawi zambiri mumakhala ndi moyo wathanzi.

Mu sabata limodzi, mutha kutaya makilogalamu 5-7 mothandizidwa ndi abwino kwambiri zakudya za kefir… Pali njira ziwiri zodziwika bwino. Zonsezi zimatha sabata limodzi.

Amadziwika kuti Larisa Dolina adatembenukira ku kefir, chifukwa chake adasintha mawonekedwe ake. Chifukwa chake, tsiku lililonse kwa sabata muyenera kudya mankhwala ena (kefir, mbatata, kirimu wowawasa, nyama yowonda) ndikumwa kefir (0,5 l). Zakudya zovuta masiku aposachedwa kwambiri. Kotero, pa tsiku lachisanu ndi chimodzi amaloledwa kokha kumwa kefir, ndipo pa chisanu ndi chiwiri - madzi okha. Sikoyenera kudya pambuyo pa 18:00.

Kusintha kwachiwiri kwa kefir kumaphatikizapo kugwiritsa ntchito chakudya (nyama yowonda, buckwheat, mazira a nkhuku, zipatso zouma, saladi wa masamba, kefir) mosamalitsa munthawi yake. Zomwe - maola awiri aliwonse kuyambira 2:7 mpaka 00:21. Ndikofunika kwambiri kuti kefir ndi mafuta ochepa. Choyenera, imwani chakumwa chopanda mafuta. Mafuta okwanira ovomerezeka ndi 00%.

Ndibwino kuti musiye mchere pachakudya cha kefir.

Zakudya zabwino kwambiri

Chitsanzo cha zakudya zamasiku onse zakudya za Pasternak "zinthu zisanu"

Chakudya cham'mawa: omelet yopangidwa ndi azungu azungu angapo, yophika yopanda mafuta poto kapena nthunzi; 100 g wa oatmeal, mutha kuwonjezera mkaka pang'ono ndi maapulo ndi sinamoni wodulidwa kumapeto.

Akamwe zoziziritsa kukhosi: malo omwera (whisk kapu ya kefir ndi maapulo odulidwa ochepa).

Nkhomaliro: Taphunzira Turkey fillet schnitzel (150 g); gawo la letesi (tomato angapo wamatcheri, masamba a letesi); mkate wonse wa tirigu (kagawo).

Chakudya chamasana: mbale ya masamba a letesi, tuna pang'ono mumadzi ake, nkhaka, phwetekere, katsabola.

Chakudya chamadzulo: pafupifupi 100 g yophika nsomba; saladi wa tomato yamatcheri ndi kabichi; supuni zingapo za phala lampunga (makamaka mpunga wabulauni).

Zakudya za tsiku losala kudya kwa Pasternak zakudya "zinthu zisanu"

Mu theka loyamba la tsiku timamwa madzi oyera okha, ndipo pafupifupi 15 koloko masana mutha kugula malo ogulitsa omwe amatsuka bwino thupi ndikudzaza ndi zinthu zofunikira. Kuti muchite izi, muyenera kusakaniza yogurt wachilengedwe kapena kefir (galasi), nthochi yaying'ono, 1 tbsp. l. mbewu za fulakesi ndi chimodzimodzi tirigu wophuka. Mukamwa malo omwerawa, muyenera kumwa madzi mpaka m'mawa mwake. Zakudya ndizoletsedwa.

Ma cocktails ena amatha kupangidwa nthawi yotsitsa mosiyanasiyana. Nawa maphikidwe.

  • Mkaka wouma (galasi), 20-30 g sitiroberi wouma, 1 tsp. mbewu za fulakesi, 2 tsp. tirigu chinangwa.
  • Galasi la madzi a lalanje (makamaka mwatsopano cholizira), 1 tbsp. l. utakula wa tirigu, ma PC 3-4. apricots zouma.
  • Galasi la madzi a phwetekere, theka la chitini cha tuna, 1 tsp aliyense. nyemba zamchere ndi fulakesi.
  • Galasi la mkaka wa soya, ma PC 6. zouma apricots, 1 tbsp. l. mbewu za fulakesi, 2 tsp. oat chinangwa.

Zakudya zaku Hollywood masiku 14

1 ndi 8 masiku

Chakudya: dzira la nkhuku yophika; tomato; Khofi wa tiyi.

Kudya: saladi kuphatikiza kabichi yoyera ndi nkhaka; magawo angapo a zipatso zamphesa; dzira lophika la nkhuku.

2 ndi 9 masiku

Chakudya: dzira la nkhuku yophika; chipatso champhesa; Tiyi wa khofi.

Chakudya chamadzulo: ng'ombe yophika (pafupifupi 200 g); mkhaka; tiyi.

3 ndi 10 masiku

Chakudya: dzira la nkhuku yophika; saladi (phwetekere, nkhaka, kabichi yoyera); Tiyi wa khofi.

Chakudya chamadzulo: ng'ombe yophika kapena yophika (200 g); nkhaka zapakatikati; khofi kapena tiyi.

4 ndi 11 masiku

Nkhomaliro: nkhaka ndi kabichi saladi; chipatso champhesa; Khofi wa tiyi.

Chakudya chamadzulo: dzira la nkhuku yophika; mafuta opanda mafuta (mpaka 200 g); Khofi wa tiyi.

5 ndi 12 masiku

Nkhomaliro: kabichi ndi nkhaka saladi; dzira la nkhuku, yophika kapena yokazinga yopanda mafuta; Khofi wa tiyi.

Chakudya chamadzulo: chidutswa cha nsomba yophika (200 g); nkhaka ndi saladi yoyera kabichi; tiyi wobiriwira.

6 ndi 13 masiku

Chakudya chamasana: saladi wa zipatso (apulo, manyumwa, lalanje amalimbikitsidwa kuti mugwiritse ntchito).

Chakudya chamadzulo: chidutswa cha ng'ombe yophika mafuta ochepa (200 g); kabichi ndi nkhaka saladi; Khofi wa tiyi.

7 ndi 14 masiku

Chakudya chamasana: nkhuku yopanda khungu (200 g); nkhaka ndi kabichi saladi; lalanje (mutha kusintha ndi manyumwa); Khofi wa tiyi.

Chakudya: saladi wa magawo a lalanje, apulo, manyumwa.

Zindikirani… Dzira limodzi la nkhuku lingasinthidwe ndi mazira awiri a zinziri.

Chitsanzo cha chakudya cham'mimba cham'mimba masiku 6

Tsiku loyamba

Chakudya cham'mawa: 100 g wa kanyumba wopanda mafuta ambiri; Apple; chikho cha tiyi.

Nkhomaliro: chifuwa cha nkhuku chouma (pafupifupi 200 g); kabichi woyera mu mawonekedwe a saladi.

Chakudya chamadzulo: theka la lita imodzi ya mafuta otsika kefir.

Tsiku lachiwiri

Chakudya cham'mawa: omelet ya mazira awiri ndi phwetekere (yophika bwino poto wouma).

Chakudya chamadzulo: 250-300 g wa nsomba zouma ndi apulo.

Kudya: nkhaka-phwetekere saladi ndi zitsamba, owazidwa mafuta ndi mafuta omwe atsinidwa mwatsopano.

Tsiku lachitatu

Chakudya cham'mawa: kapu ya yogati yopanda kanthu; Apple; tiyi.

Chakudya: 200 g wa m'mawere a nkhuku (kuphika popanda batala); lalanje.

Kudya: saladi wa nkhaka ndi nkhanu zingapo kapena nkhanu.

Tsiku lachinayi

Chakudya cham'mawa: oatmeal, yophika m'madzi, ndi apulo; tiyi.

Nkhomaliro: nsomba yokazinga (200 g); chipatso champhesa.

Chakudya chamadzulo: shrimp yophika (200 g); tiyi wobiriwira.

Tsiku lachisanu

Chakudya cham'mawa: zipatso zopanda kukhathamira monga saladi (300 g), gwiritsani yogurt wachilengedwe kapena kefir povala.

Chakudya chamasana: msuzi wa masamba popanda kuwotcha; apulo.

Chakudya chamadzulo: 200 g wa mafuta ochepa pamtengo wamphesa.

Tsiku lachisanu ndi chimodzi

Chakudya cham'mawa: 2 mazira a nkhuku owiritsa; lalanje.

Chakudya chamasana: Zakudya zitatu za mkate ndi kapu ya kefir.

Chakudya chamadzulo: nyama yowonda (200 g); saladi wa radish ndi kabichi yoyera.

Chitsanzo cha zakudya za kefir za Larisa Dolina

Zomwe zili pansipa ziyenera kutambasulidwa tsiku lonse ndikudyedwa mofanana, kukonzekera zakudya zosachepera 4-5 patsiku.

Tsiku 1: 5 mbatata yapakatikati, yophika yunifolomu; kefir (0,5 malita).

Tsiku lachiwiri: theka la kilogalamu yankhuku yophika popanda khungu; 2 l ya kefir.

Tsiku 3: kanyumba kanyumba kochepa mafuta (200 g) ndi 0,5 l ya kefir.

Tsiku 4: kirimu wowawasa (200 g) ndi 0,5 l ya kefir.

Tsiku 5: 1 kg ya maapulo (akhoza kusinthidwa ndi 300 g ya zipatso zilizonse zouma, kupatula zoumba) ndi 0,5 l ya kefir.

Tsiku 6: 1 lita imodzi ya kefir.

Tsiku 7: ingomwani madzi.

Chakudya cha kefir chabwino sabata iliyonse

7:00 - kapu ya kefir

9:00 - 150 g wa saladi wamasamba (makamaka kuchokera ku masamba osakhala owuma), opepuka pang'ono ndi maolivi.

11: 00 - nyama yowonda yophika (80 g).

13: 00 - apulo watsopano kapena wophika.

15: 00 - 3-4 st. l. phala la buckwheat ndi kapu ya kefir.

17: 00 - dzira lowiritsa.

19:00 - 100 g wa zipatso zouma.

21:00 - kapu ya kefir.

Zotsutsana ndi zakudya zabwino

  • Ndizosatheka kutsatira zakudya zomwe tafotokozazi pamwambapa ngati muli ndi matenda am'mimba, zilonda zam'mimba kapena zilonda zam'mimba, gastritis (makamaka ndi acidity), esophagitis (kutupa kwa mucosa).
  • Palibe chifukwa chobwerera kunjira zochepetsera thupi pambuyo poti atachitidwa opaleshoni, posachedwa ndi kufooka kwa thupi.
  • Zoyenera kutsata pakuwona kusiyanasiyana kwa zakudya ndi ana, unyamata, ukalamba, nthawi yobereka ndi yoyamwitsa.

Ubwino wa Zakudya Zazikulu

  • Zakudya za Pasternak zosavuta kukhazikitsa. Inu nokha pangani menyu kuchokera kuzinthu zololedwa. Chifukwa cha zakudya zopatsa mphamvu pang'onopang'ono, mumayamba kudya moyenera ndikuchepetsa m'mimba. Mukhoza kuphunzira kulamulira chilakolako chanu ndikupewa njala ya "nkhandwe" panthawi ya zakudya. Maphunziro olimbitsa thupi omwe akulimbikitsidwa adzakuthandizani kulimbitsa thupi ndi kutulutsa minofu. Kusokonezeka maganizo kumachepetsedwanso chifukwa kamodzi pa sabata pali tsiku lotchedwa mpumulo, pamene mungathe kudya chilichonse chimene mukufuna.
  • pa Zakudya zaku Hollywood mu kanthawi kochepa, mutha kusintha mawonekedwe anu. Mwa kuchotsa (kapena kuchepetsa) mowa ndi mchere kuchokera pazakudya zanu, mudzakhala ndi thanzi labwino. Munthawi imeneyi, thupi limatsukidwa ndi poizoni ndi zinthu zina zoyipa. Monga lamulo, ngakhale anthu samadya pafupipafupi, anthu omwe amadya ku Hollywood samva njala. Izi ndichifukwa choti, makamaka nyama, yomwe imaphatikizidwa pafupifupi ndi tsiku lililonse laukadaulo wabwino kwambiri.
  • Zakudya zam'mimba mosabisa ndi thanzi lamagulumagulu zakudya ndi kupatula zinthu zoipa. Njira yodyera yotereyi idzathandizira osati kungochepetsa thupi m'mimba, komanso kukonza chiwerengero chonse. Njirayi imadyetsedwa bwino ndipo sizingatheke kutsagana ndi zowawa za njala, kufooka ndi mawonetseredwe ena oipa.
  • Tiyeni tiwone zabwino zazikulu zakudya za kefir… Kuphatikiza pa kuti madera ovuta amatha kusinthidwa pakangotha ​​sabata imodzi, muyenera kudziwa zaubwino wokonda njirayi. Kefir ndi gwero la michere yambiri. Ngakhale pang'ono, chakumwa chomwa mkaka chotere chimathandiza kuchepetsa njala, kuwongolera njira zam'mimba, kuthandiza kuchotsa mchere wovulaza m'thupi, kuchotsa madzi osafunikira ndikuthandizira kuteteza matumbo a microflora.

Zoyipa Zakudya Zazikulu

  1. njira Harley Pasternak zitha kukhala zovuta kutsatira, popeza sizotheka nthawi zonse kulemba mndandanda wanu kuchokera pazigawo zisanu, monga momwe mukufunira. Ndikofunikanso kudziwa kuti ndikulandira kalori tsiku ndi tsiku mayunitsi a 1400 (izi ndi zomwe wopanga mapulogalamu akuti adye), simungakwanitse kulemera kwakukulu ngati kulemera kwanu koyamba sikokulirapo. Poterepa, ndikololedwa kutsitsa pang'ono mphamvu ya chakudya, ngati mukumva bwino. Kuchita masewera olimbitsa thupi tsiku ndi tsiku ndi koyenera kwa anthu omwe ali kale zibwenzi zamasewera ndipo, mwamphamvu, ali ndi mphamvu zokwanira. Patsiku lololera, sikuti aliyense akhoza kudziletsa osati kudya mopitirira muyeso. Masiku osala kudya akhoza kukhala ovuta, makamaka kwa anthu omwe amakonda kudya kwambiri. Kumva njala, kufooka, kusinthasintha kwamaganizidwe ndi zovuta zina pazakudya ndizotheka.
  2. Hollywood njirayi silingaganizidwe kukhala yoyenera, kuwonongeka kwa thanzi kumathanso kuchitika. Popeza kuchuluka kwa chakudya m'zakudya kumachepa kwambiri, tikulimbikitsidwa kuti tithandizire thupi potenga vitamini zovuta. N'kuthekanso kuti kumwa khofi komwe akulimbikitsidwa ndi zakudya kumakhudza thanzi lanu, makamaka ngati simunamwepo kale. Mukawona kusinthasintha kwa kuthamanga kwa magazi, kapena simukukonda khofi, sankhani tiyi wobiriwira.
  3. Zovuta zakudya zomwe mungapeze mimba yopanda pake atha kukhala chifukwa choti anthu ambiri, tsoka, ali ndi zizolowezi zoyipa monga kusuta ndi kumwa mowa. Kusiya kwathunthu (makamaka ndudu) kungakhale kovuta kwambiri. Pa chakudya, muyenera kuyang'anira mosamala zakudya zanu ndikulemba mosamala tsiku lililonse. Zochita zolimbitsa thupi zomwe zingalimbikitsidwe zifunikanso kuyesayesa kwakanthawi. Ndizokayikitsa kuti popanda iwo mungapeze mimba yopanda pake, yotanuka komanso yokongola.
  4. Mwa zoyipa za zabwino kwambiri zakudya za kefir Ndikoyenera kudziwa kuti zingayambitse m'mimba kukhumudwa, ntchito yamatumbo mwamphamvu ndi "kubangula" kosasangalatsa mmenemo. Mtundu woyamba wa kefir, woyesedwa ndi Larisa Dolina, umakhala ndi chakudya chochepa, chifukwa chake kumverera kwa njala sikumachotsedwa. Ponena za kusiyanasiyana kwachiwiri kwa njira ya kefir yochepetsera thupi, sikuti aliyense akhoza kukhala ndi mwayi wokhala ndi chotupitsa maola awiri aliwonse.

Kubwezeretsanso zakudya zabwino

Sikulangizidwa kuti muziyambitsanso zakudya za Harley Pasternak m'miyezi 4-5 yotsatira.

Mutha kubwereranso ku Hollywood mukatha miyezi itatu.

Pazakudya zapakati pamimba, mutha kubwerera pamenyu pakatha miyezi iwiri.

Kubwereza zakudya za kefir, ngati mukufuna kutaya makilogalamu ochulukirapo ndikugwiritsa ntchito mankhwalawa, mutha kuyamba m'masabata 3-4.

Siyani Mumakonda