Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 1250 Kcal.
Ambiri a ife timakhulupirira kuti zakudya zonse zolemetsa zimaphatikizira zoletsa zomwe zingawononge thupi. Zachidziwikire, palibe aliyense amene angafune kudzichitira yekha choipa. Ndiye muyenera kuchita chiyani ngati mukufuna kuchepetsa thupi? Chakudya chopatsa thanzi chidzatithandiza. Tiyeni tiwone momwe tingachepetsere thupi popanda kuzunza thupi.
Zofunikira pa chakudya chopatsa thanzi
Zakudya zabwino zimapangidwa kuti zikuthandizireni kuti muchepetse thupi popanda kuwononga thanzi lanu. Pa nthawi imodzimodziyo, nkofunika kuganizira za zakudya, zakudya zopatsa mphamvu, zakudya zosiyanasiyana, kuchuluka ndi nthawi ya chakudya, ndikumwa madzi okwanira.
Chakudya chopatsa thanzi chimatanthauza kupezeka kwa mapuloteni, chakudya, mafuta mu zakudya, komanso mavitamini opangira chakudya. Popanda zonsezi, ndizovuta kwambiri kuti thupi lizigwira ntchito moyenera komanso mokwanira. Ngati pali kusowa kwa chinthu chimodzi kapena china, mutha kudziwonera nokha za khungu louma, misomali yolimba, kutha ndi kutayika kwa tsitsi, zovuta za ziwalo zamkati ndi ziwonetsero zina zoyipa.
Osachotsa kalori yazakudya. Kuti mudziwe kuchuluka kwa kalori yanu, ndikofunikira kulingalira zaka, kulemera, zolimbitsa thupi. Sitikulimbikitsidwa kudya zosakwana 1200-1300 zamagetsi patsiku. Ngati mukufuna kutaya makilogalamu ochulukirapo, ndipo mukumvetsetsa kuti muyenera kulemera kwanthawi yayitali, ndibwino kuti musachepetse kuchuluka kwa kalori pansi pa 1500 konse. Kukhala ndi kulemera kwakukulu kwambiri, mwanjira iyi mutha kuchotsa ma kilogalamu 1-2 sabata iliyonse. Ngakhale, zachidziwikire, chilichonse ndichokha.
Imwani madzi osachepera 1,5 malita patsiku. M'nyengo yotentha, ndibwino kuti mumwe malita 2 kuti mupewe kusowa kwa madzi m'thupi, zomwe ndizowopsa kwambiri. Kuphatikiza apo, kumwa madzi okwanira kumatsimikizira khungu ndi tsitsi labwino, kumachepetsa chiopsezo cha matenda amtima ndi matenda ena, komanso kumathandiza kuthana ndi zinthu zoyipa mthupi.
Ponena za kuchuluka ndi nthawi yakudya, yesetsani kumamatira kuzakudya zochepa. Malamulo a zakudya zopatsa thanzi amalimbikitsa kuti pakhale zakudya zosachepera zisanu patsiku. Konzani ndandanda yanu yatsiku ndi tsiku kuti mudzadye chakudya cham'mawa ola loyamba mutadzuka ndikudya mgonero maola atatu magetsi asanatuluke. Zambiri mwazakudya, ngati mukufuna kuchepetsa msanga kenako osanenepa, tikulimbikitsidwa kuti ziyimitsidwira kumapeto kwa tsiku (nthawi yomwe timagwira ntchito kwambiri). Izi zimapangitsa kukhala kosavuta kugwiritsa ntchito ma calorie ambiri omwe amadya, ndipo chiwopsezo chakumva njala madzulo, kupita kutali kwambiri ndi zachilendo, ndizochepera.
Perekani zakudya zanu ndi zakudya zosiyanasiyana zomwe zimakhala ndi zakudya zowonjezera komanso zopanda mafuta ovulaza. Chifukwa chake, nthawi zambiri simuyenera kugula zakudya zofulumira, maswiti opatsa mphamvu kwambiri, batala, mowa. Koma nyama yowonda, nsomba, masamba, zipatso, zitsamba, dzinthu, pasitala wolimba patebulo ziyenera kukhala zokwanira. Ngati simungathe kusiya zakudya zokhuthala, idyani rye kapena mkate wathunthu. M’malo mwa zakudya zokazinga, yesani zophikidwa, zowiritsa, zophikidwa ndi nthunzi, ndi zina zosaphikidwa mwamphamvu. Chilichonse chomwe chitha kudyedwa chosaphika (monga zipatso ndi ndiwo zamasamba) sichiyenera kuphikidwa. Zida zambiri zothandiza zidzasungidwa mmenemo, ndipo simudzasowa nthawi yowonjezera.
Idyani shuga wambiri momwe mungathere, kapena m'malo mwazidumpha zonse. Kumbukirani kuti nthawi zambiri imabisidwa osati muzakudya zokha, komanso mumakumwa. Imwani zakumwa zochepa zopangira kaboni, timadziti tamatumba. M'malo shuga, onjezerani uchi pang'ono kapena kupanikizana pachakudyacho, ndi chopatsa thanzi.
Ndikofunikanso kuchepetsa mchere. Kuchulukitsitsa kwa zakudya kumatha kubweretsa matenda oopsa komanso mavuto ena ambiri. Musayese kudya chakudya chamchere mukamaphika, ndi bwino kuwonjezera mchere pang'ono musanadye chakudya. Mwanjira imeneyi simudzawonjezera chakudya.
Malingana ndi kutalika kwa zakudya zopatsa thanzi, mutha kuzidya nthawi zonse. Mwachidule, mukakwaniritsa zomwe mukufuna, onjezani zomwe zili mu kaloriyo kukhala chizindikiritso chomwe chimakulolani kuti muchepetse kunenepa kapena kunenepa.
Chitsanzo cha zakudya zabwino kwa sabata imodzi
Lolemba
Chakudya cham'mawa: oatmeal pamadzi; dzira la nkhuku lowiritsa kapena kuphika poto osawonjezera mafuta; khofi wokhala ndi mkaka kapena tiyi wopanda mafuta ambiri.
Akamwe zoziziritsa kukhosi: nthochi ndi 2 tbsp. l. mafuta otsika kwambiri.
Chakudya chamasana: anaphika nsomba zowonda; mpunga wophika wofiirira; saladi wa nkhaka, tomato ndi amadyera osiyanasiyana.
Chakudya chamasana: kapu ya msuzi wamasamba ndi buledi wambewu.
Chakudya chamadzulo: chidutswa cha ng'ombe (nyama imatha kuphikidwa kapena kuphika); saladi wosakaniza wowuma.
Lachiwiri
Chakudya cham'mawa: oatmeal (mutha kuyimwetsa mkaka kapena yogurt); chipatso champhesa; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: zipatso ndi 2-3 tbsp. l. kanyumba kochepa mafuta.
Chakudya chamadzulo: kabichi yoyera yokhala ndi nkhuku.
Chakudya chamasana: kapu ya madzi a lalanje ndi kagawo ka mkate wophika wa rye.
Chakudya chamadzulo: nkhanu zophika; saladi wa phwetekere, nkhaka ndi zitsamba.
Lachitatu
Chakudya cham'mawa: buckwheat; nthochi yaying'ono; Orange mwatsopano.
Akamwe zoziziritsa kukhosi: madzi a phwetekere ndi mikate 1-2 yambewu yonse.
Chakudya chamasana: nyama yankhuku yathonje yokongoletsedwa ndi mpunga wabulauni kapena bulauni; Saladi wamasamba.
Chakudya chamasana: apulo ndi pafupifupi 100 g wa kanyumba tchizi.
Chakudya chamadzulo: nyama yotentha kapena yophika, yokonzedwa ndi zitsamba; tomato watsopano.
Lachinayi
Chakudya cham'mawa: 2 tbsp. l. oatmeal ndi mazira awiri a nkhuku yophika; kapu ya madzi zipatso.
Akamwe zoziziritsa kukhosi: apulo ndi peyala saladi, ntchito masoka yogurt monga kuvala.
Nkhomaliro: nsalu yophika nsomba; 2 tbsp. l. mpunga kapena buckwheat ndi saladi wa tomato ndi zitsamba.
Chakudya chamasana: apulo ndi kanyumba kena kochepa mafuta.
Chakudya chamadzulo: Ng'ombe yophika yokhala ndi saladi wosakhala wowuma masamba ndi zitsamba.
Friday
Kadzutsa: gawo la muesli wopanda shuga; kapu ya kefir ndi nthochi.
Akamwe zoziziritsa kukhosi: madzi a masamba (galasi) ndi pafupifupi 100 g wa kanyumba tchizi.
Chakudya chamadzulo: mbatata, yophika yunifolomu yawo; nkhuku yophika kapena yophika.
Akamwe zoziziritsa kukhosi: saladi wa zipatso, wokonzedwa ndi yogati pang'ono mafuta.
Chakudya chamadzulo: nsomba yamphepo yotentha; saladi wopangidwa ndi kabichi woyera, tomato ndi amadyera.
Loweruka
Chakudya cham'mawa: oatmeal wophika mkaka; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: kanyumba tchizi ndi zipatso akanadulidwa.
Chakudya chamasana: nsomba zotentha zili ndi mpunga wophika; amadyera ndi phwetekere.
Chakudya chamasana: kapu yamadzi a lalanje ndi mkate wonse wambewu.
Chakudya chamadzulo: nyama yowonda; saladi wa tomato ndi zitsamba.
Sunday
Chakudya cham'mawa: steam omelet (gwiritsani mazira awiri a nkhuku); kapu ya madzi apulo kapena tiyi.
Akamwe zoziziritsa kukhosi: nthochi wothira mafuta kanyumba tchizi.
Chakudya chamasana: ng'ombe yophika komanso saladi wa kabichi woyera, nkhaka, zitsamba.
Zakudya zoziziritsa kukhosi: 3-4 plums ndi kapu ya yogati yopanda kanthu.
Chakudya chamadzulo: nkhuku zotentha ndi nkhuku zingapo zatsopano.
Zotsutsana ndi zakudya zabwino
Zakudya zabwino zitha kutsatiridwa ndi aliyense, pokhapokha ngati atapatsidwa zakudya zina pazifukwa zamankhwala.
Ubwino wa Zakudya Zoyenera
- Pambuyo pa masabata 3-4 pakutsatira miyambo yazakudya zabwino, thupi limakula bwino, ndikuchotsa zinthu zomwe sizikusowa konse. Ndipo zinthu zofunikira zomwe zimabwera ndi chakudya, ndikukonzekera bwino menyu, zimapatsa thupi zonse zomwe zingafunike kuti zizigwira bwino ntchito.
- Mutha kuonda pa chakudya chopatsa thanzi moyenera komanso pang'onopang'ono, kuchotsa mapaundi owonjezera.
- Kuchepetsa thupi sikuphatikizidwa ndi njala.
- Palibe chifukwa chogula zinthu zosowa komanso zodula.
- Komanso, omwe akufuna kuonda adzasangalala kuti palibe zoletsa zoletsa, ndipo kusankha kwazinthu zolimbikitsidwa ndikwabwino. Izi zimakupatsani mwayi wokonza menyu momwe mukuwonera.
- Ndi chakudya chopatsa thanzi, monga lamulo, thanzi labwino limakula, kusowa tulo, kufooka, kutopa, kupuma movutikira ndi mavuto ena amatha.
Kuipa kwa zakudya zabwino
- Zachidziwikire, popanga zakudya zopatsa thanzi, zoletsa zina ndizofunikira, ndipo muyenera kuwongolera zakudya zanu.
- Ngati mwazolowera kudya chakudya choyipa nthawi zambiri, poyamba chakudya chatsopanocho chimawoneka chodetsa nkhawa komanso chosakoma kwa inu.
- Komanso, zakudya zopatsa thanzi sizoyenera kwa anthu omwe akuthamangitsa zotsatira zachangu, chifukwa sizigwira ntchito kuti muchepetse kuthamanga kwa mphezi.
- Zakudya zambiri zimafunika kusinthidwa kwambiri.
Kugwiritsanso ntchito zakudya zabwino
Ndibwino kuti malamulo oyambira azakudya azikhala okhazikika ndikuwasiya mosavomerezeka.