Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 10.
Ma calorie apakati tsiku ndi tsiku ndi 760 Kcal.
Zakudya zobiriwira ndi njira yabwino yosinthira chithunzi chanu ngati simukufunika kusintha thupi lanu padziko lonse lapansi, koma mukufuna kuchotsa mapaundi angapo owonjezera.
Malinga ndi malamulo a njira, mutha kudya zakudya zosiyanasiyana zobiriwira. Kwa masiku 10 (nthawi yayitali yololedwa yazakudya izi), mutha kutaya mpaka mapaundi 5-6 osafunikira.
Zofunikira pazakudya zobiriwira
Zakudyazi zimaphatikizapo kugwiritsa ntchito masamba, zipatso ndi zipatso zamtundu wobiriwira, masamba osiyanasiyana. Koma musadabwe, panthawi yonse yazakudya simudzasowa kudya chakudya ichi. Amaloledwa kuwonjezera zakudya ndi mkaka wamafuta ochepa komanso mkaka wowawasa, mitundu yowonda ya nyama ndi nsomba, mazira, masamba ndi zipatso zamitundu yosiyanasiyana, chimanga chosasinthika komanso uchi wochepa wachilengedwe ndi mtedza.
Ndi bwino kudya kasachepera 5 pa tsiku, pogwiritsa ntchito malamulo a fractional zakudya, wotchuka chifukwa cha mphamvu yake. Ndipo onetsetsani kuti mwamwa madzi okwanira. Tiyi wobiriwira ndi mankhwala azitsamba amaloledwa (zonse zopanda shuga!). Zakumwa izi zimathandizira kuyeretsa mofatsa kwa zinthu zovulaza zomwe zimasonkhanitsidwa m'thupi ndikuthandizira kufewetsa njala, zomwe zimachitika kwambiri, zomwe ziyenera kuzindikirika, sizokayikitsa.
Kuchokera ku zipatso zobiriwira ndi zipatso, zokonda ziyenera kuperekedwa kwa maapulo (Semerenko, Golden), mandimu, mapeyala, kiwi, mphesa, gooseberries. Ndipo kuchokera ku masamba tikulimbikitsidwa kudya mitundu yambiri ya kabichi (Brussels zikumera, kabichi woyera, broccoli). Zamasamba zonse zamasamba, udzu winawake, nandolo zobiriwira, nkhaka, sipinachi, zukini, ndi masamba osiyanasiyana zimayenereranso.
Kuti muchepetse thupi, ndikofunikira kusiya batala, shuga, ufa (kupatula pang'ono mkate wathunthu), msuzi wamafuta ndi nyama yamafuta, mowa, chakudya chofulumira, maswiti, nyama yosuta, marinades ndi zakudya zokazinga. Zogulitsa zina zitha kusiyidwa pang'ono ngati zingafunike. Iyenera kupanga 10-20% yazakudya, zotsalazo zimalimbikitsidwa ndi njira yobiriwira.
Komanso, Madivelopa anapereka malangizo apadera kulowa zakudya. Pakuti pazipita dzuwa ndi kuthetsa kwambiri maganizo kwa thupi, muyenera bwino kulowa zakudya, kuchepetsa kuchuluka kwa zimam`patsa mankhwala mu zakudya masiku angapo isanayambe chakudya. Kuti chakudyacho chikhale chosavuta, yesani kudya zakudya zosiyanasiyana, kuyesa, kuyesa kusakaniza kwatsopano.
Ndikoyenera kudya zakudya zobiriwira mpaka 18-19 pm. Mchere uyenera kuchepetsedwa. Ndikwabwinonso kuchita zolimbitsa thupi pang'ono. Saunas, kusamba ndi kutikita minofu ndi olandiridwa. Zonsezi zimathandiza osati kuti thupi likhale lamakono, komanso kuyeretsa thupi lanu bwino.
Chitsanzo cha zakudya pa zakudya wobiriwira 5 masiku
tsiku 1
Chakudya cham'mawa: omelet ya nthunzi kuchokera mazira awiri a nkhuku; msuzi wa rosehip.
Chakudya cham'mawa: Zophika zingapo zokhala ndi tchizi zamafuta ochepa komanso zowaza ndi zitsamba.
Chakudya chamasana: supu ya puree ya masamba; chidutswa cha nkhuku fillet yophika; saladi ya nkhaka, tsabola, zitsamba; kapu ya apulo ndi madzi a udzu winawake.
Otetezeka, apulo.
Chakudya chamadzulo: gawo la kabichi yoyera; kefir (250 ml).
tsiku 2
Chakudya cham'mawa: zikondamoyo zingapo za kanyumba zopanda ufa (m'malo mwa mkate, mutha kugwiritsa ntchito semolina pang'ono) ndi msuzi wa yogurt; msuzi wa rosehip.
Chakudya: mulu wa mphesa zobiriwira.
Chakudya chamasana: broccoli puree supu ndi pang'ono mbatata; saladi ya maapulo, muzu wa udzu winawake, anyezi; kapu ya madzi apulosi.
Chakudya chamasana: shrimp yophika.
Chakudya chamadzulo: mpunga (makamaka bulauni) ndi nandolo zobiriwira; galasi la kefir.
tsiku 3
Chakudya cham'mawa: tchizi chochepa chamafuta ochepa ndi zitsamba ndi tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamasana: gawo la supu yobiriwira kabichi ndi supuni ya tiyi ya kirimu wowawasa wochepa mafuta; kapu ya masamba obiriwira a smoothies; chidutswa cha feta cheese.
Otetezeka, apulo.
Chakudya chamadzulo: pilaf ndi bowa wophika ndi kefir.
tsiku 4
Chakudya cham'mawa: Chotupitsa chambewu chonse ndi katsabola wodulidwa ndi zitsamba zina ndi kagawo kakang'ono ka feta cheese; tiyi wobiriwira.
Chotupitsa: apulo wophika ndi zoumba.
Chakudya chamasana: chidutswa cha nsomba yophika; msuzi wa puree wopangidwa ndi broccoli; madzi a udzu winawake.
Chakudya chamasana: nkhaka zingapo.
Chakudya chamadzulo: kanyumba tchizi ndi broccoli casserole; galasi la kefir.
tsiku 5
Chakudya cham'mawa: oatmeal ndi grated apulo ndi mtedza wosweka, umene inu mukhoza kuwonjezera uchi pang'ono; galasi la yogurt kapena kefir; Mutha kutsagana ndi chakudya chanu ndi mkate wopanda tirigu.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya chamasana: 1 dzira la nkhuku yophika; saladi ya masamba obiriwira ndi zitsamba zosiyanasiyana; kapu ya madzi omwe mumakonda kwambiri.
Chakudya chamasana: kapu ya yogati.
Chakudya chamadzulo: gawo la nsomba yowotcha yowotcha ndi kabichi yophika.
Contraindications kwa wobiriwira zakudya
- Amayi apakati sangathe kutsatira malamulo a zakudya zobiriwira panthawi yoyamwitsa.
- Sitikulimbikitsidwanso kutsatira njirayi kwa anthu omwe salolera kuzinthu zokhala ndi fiber.
- Chakudya choterocho ndi contraindicated kwa iwo amene akudwala matenda a m'mimba kapena matenda aakulu aakulu chikhalidwe.
- Sizoyenera kupita pazakudya muubwana ndi unyamata, popeza kukula kwa thupi kumafuna zakudya zambiri.
Ubwino wa zakudya zobiriwira
- Zakudya zobiriwira si njira yothandiza yokonza mawonekedwe ang'onoang'ono, komanso detox yabwino kwa thupi.
- Zambiri mwazinthu zomwe zimagwiritsidwa ntchito munjirayi zimakhala ndi fiber, zimakhala ndi calorie yochepa kwambiri ndipo zimagwira ntchito ngati burashi, kuyeretsa thupi la poizoni, chakudya chosagayidwa bwino ndi zinthu zina zoipa.
- Komanso, ubwino wa zakudya zobiriwira ndi kuti mukhoza kuonda ndipo nthawi yomweyo osavutika ndi njala yaikulu, yomwe imayendetsedwa ndi zakudya zopatsa thanzi komanso kukhalapo kwa zakudya zomanga thupi.
- Kuchepa kwachiwopsezo cha njala kulinso ndi malingaliro asayansi. Malinga ndi akatswiri, zakudya zobiriwira, mosiyana ndi zomwe zili ndi mitundu yowala, zimachepetsa chilakolako. Sayambitsa zikhumbo zowala pokhudzana ndi chakudya ndikuthandizira kusamutsa zakudya mosavuta.
- Kuphatikiza apo, zakudya zambiri zobiriwira zimadzaza ndi tartronic acid, zomwe zimachepetsa mwayi wa lipogenesis (kutembenuka kwa chakudya kukhala mafuta amthupi).
- Ngati muyandikira kukhazikitsidwa kwa malamulo a njira iyi m'moyo, ndithudi simudzangotaya thupi, koma zambiri zidzakhala ndi phindu pa thupi, kulimbikitsa chitetezo chake ndi kupereka mphamvu.
- Njirayi imakhala ndi phindu pamawonekedwe, imapangitsa kuti khungu ndi tsitsi zikhale bwino.
Kuipa kwa zakudya zobiriwira
- Ndikoyenera kudziwa kuthekera kwa zomwe zimatchedwa njala yama carbohydrate. Kuti muchepetse chiopsezo cha vutoli, musapitilize kudya nthawi yayitali kuposa nthawi yomwe mwalangizidwa.
- Komanso, kuipa kumaphatikizapo mfundo yakuti zingakhale zovuta kukhalabe ndi kulemera kwatsopano mutataya thupi. M'pofunika kusiya njira bwino kwambiri, pang'onopang'ono kuyambitsa zakudya zoletsedwa ndi zakudya ndi kupanga maziko a menyu chakudya chimene zakudya-zakudya zinachokera.
Kuyambiranso kuchita zakudya zobiriwira
Ngati mukufuna kutaya mapaundi ochulukirapo, zakudya zobiriwira zimatha kubwerezedwa pafupifupi masabata atatu pambuyo pake. Koma onetsetsani kuti mukulamulira thanzi lanu. Ngati mwadzidzidzi mukumva kufooka, malaise kapena mawonetseredwe ena oipa, onetsetsani kuti musiya zakudya ndikupangitsa kuti zakudya zikhale zochulukirapo komanso zopatsa thanzi.