Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 2 m'masiku 3.
Ma calorie apakati tsiku ndi tsiku ndi 1050 Kcal.
Ngakhale kuchuluka kwa mapulogalamu omwe cholinga chake ndi kuchepetsa thupi, anthu ambiri omwe akufuna kuchepetsa thupi amalepherabe kukhala ndi chiwerengero choyenera. Sikuti aliyense angathe kupirira zakudya zochepa zama calorie komanso zakudya zochepa. Pali njira yotulukira - ndi zakudya zopatsa thanzi. Tikufuna kukuwonetsani za kadyedwe kake kamene kamalonjeza kusiya mapaundi owonjezera popanda kumva njala komanso kusamva bwino.
Zakudya zopatsa thanzi
Funso losatha: zomwe mungadye kuti muchepetse thupi? Akatswiri azakudya amalangiza kubweretsa zinthu mu menyu zomwe zimathandizira kuwotcha mafuta. Zimaphatikizapo:
- mandimu, manyumwa, malalanje ndi zipatso zina za citrus;
- madzi otentha;
- tiyi wobiriwira;
- khofi wachilengedwe;
- chinanazi;
- zakudya zokhala ndi fiber (tsabola, broccoli, kolifulawa, nkhaka, katsitsumzukwa, beets ndi masamba ena);
- zonunkhira zosiyanasiyana;
- nyama yowonda, nsomba, nsomba;
- mkaka wochepa wamafuta ndi mafuta ochepa komanso mkaka wowawasa;
- mtedza, mbewu;
- mafuta a masamba.
Ngakhale popanga zakudya, ndikofunikira kuganizira kuchuluka kwa ma calorie omwe mukufuna, mawonekedwe athupi komanso zomwe amakonda.
Ngati mukuwona kuti ndizosavuta kutsatira menyu, tikukulimbikitsani kuti mudziwe zambiri zamitundu ingapo yazakudya zopatsa thanzi zomwe zimakonda kwambiri ndikulonjeza kuchepetsa thupi. Kukhala pazakudya zilizonse sizoyenera kupitilira mwezi umodzi. Kupatula apo, kudya kwa calorie kumachepetsedwa, ndipo ndi zakudya zazitali, mutha kuyambitsa mavuto ndi magwiridwe antchito a thupi ndikumva kusweka.
Malinga ndi kusankha koyamba kwa zakudya zapamtima muyenera kudya masamba aliwonse, nkhuku zopanda khungu, mpunga wa bulauni kapena bulauni komanso kumwa kefir wopanda mafuta ochepa. Pophika nyama, ndi bwino kusankha njira zofatsa kwambiri zothandizira kutentha: wiritsani, kuphika, simmer, koma osati mwachangu mu mafuta. Chitani chimodzimodzi ndi masamba, ngati mukufuna. Koma ndizofunika kudya zambiri zosaphika ndikuyang'ana kwambiri zinthu zanyengo. Onetsetsani kuti mwamwa madzi ambiri, komanso kumwa tiyi ndi khofi popanda shuga. Muyenera mchere mbale, koma pang'onopang'ono, apo ayi kuwonda kungachedwe, ndipo kupezeka kwa puffiness sikuchotsedwa. Patsiku, mudzafunika 300 g mpunga wophika, 500 g masamba, 200 g nkhuku ndi 300 ml ya kefir.
Pazosankha zilizonse zochepetsera thupi, zakudya zopatsa thanzi zimalimbikitsidwa, malinga ndi zomwe mudzadya osachepera kanayi patsiku ndikukana kudya osachepera maola 2-3 musanagone.
Njira yachiwiri ya zakudya zapamtima kutanthauzanso zakudya zokhala ndi zinthu zinayi. Nthawi imeneyi chakudya ayenera wopangidwa 5 nkhuku mazira, 200 g wa otsika mafuta kanyumba tchizi, ochepa zosiyanasiyana mtedza ndi 500 g aliyense zipatso. Amaloledwanso kudya supuni ya tiyi ya uchi wachilengedwe kapena kupanikizana patsiku ngati muli dzino lokoma. Osachita mantha, zinthu zochepa ngati izi sizingakhudze kuwonda molakwika, koma mwayi wanu wosweka chifukwa chosowa maswiti pazakudya udzachepetsa kwambiri.
Njira yachitatu yopangira zakudya zopatsa thanzi amapereka kugwiritsa ntchito 300 g nsomba zowonda (zokonzedwa mwanjira iliyonse yosagwiritsa ntchito mafuta), 600 g masamba, nthochi ziwiri zazing'ono, 300 ml mkaka. Kuti muwonjezere kusiyanasiyana pazakudya ndikuwongolera zokometsera zanu, mutha kupanga malo ogulitsa mkaka wa nthochi. Ndizokoma, zopatsa mphamvu zochepa, komanso zathanzi.
Ngati zakudya zomwe zili pamwambapa zikuwoneka ngati zosasangalatsa kwa inu, mungakonde. Chachinayi njira ya chakudya chapamtima... Pankhaniyi, menyu analamula kwa masiku 3, amene akhoza kubwerezedwa mobwerezabwereza (kwa mwezi) mpaka mamba kusangalatsa inu ndi chizindikiro pa ankafuna chiwerengero. Panali malo a chakudya chochuluka kuno. Akulimbikitsidwa kuti agwiritse ntchito ndi tchizi chamafuta ochepa, kefir, chimanga (mpunga, oatmeal), nyama yowonda ndi nsomba, zipatso zosiyanasiyana, zipatso ndi ndiwo zamasamba. Amaloledwa kudya mkate wochepa (oposa rye kapena tirigu) ndi uchi. Chakudya - kasanu patsiku.
Zakudya zopatsa thanzi nambala 1
Chakudya cham'mawa: nkhaka ndi tomato mu mawonekedwe a saladi (200 g); kefir (150 ml).
Chakudya chamasana: phala la mpunga (150 g); 100 g nkhuku fillet; kabichi woyera saladi ndi nkhaka (200 g).
Madzulo akamwe zoziziritsa kukhosi phala la mpunga (150 g) ndi theka la galasi la kefir.
Chakudya chamadzulo: 100 g nkhuku ndi kaloti.
Zakudya zopatsa thanzi nambala 2
Chakudya cham'mawa: 3-dzira omelet, steamed kapena yokazinga popanda mafuta; saladi ya apulosi ndi peyala (150 g).
Chakudya chamasana: 100 g wa curd ndi theka laling'ono la mtedza; 150 g orange.
Chakudya chamadzulo: mazira awiri owiritsa mpaka 2 g wa kiwi.
Chakudya chamadzulo: 100 g ya kanyumba tchizi ndi theka la mtedza (mukhoza kuwonjezera supuni ya tiyi ya uchi ku mbale).
Zakudya zopatsa thanzi nambala 3
Chakudya cham'mawa: malo ogulitsira opangidwa ndi mkaka wa 150 ml ndi nthochi yaying'ono.
Chakudya chamasana: 150 g nsomba zophikidwa; 300 g wa nkhaka saladi, woyera kabichi ndi belu tsabola.
Chakudya cham'mawa: Imwani malo omwewo monga m'mawa, kapena idyani nthochi ndi theka la galasi la mkaka padera.
Chakudya chamadzulo: 150 g wa nsomba yophika nsomba mpaka 300 magalamu a shabby karoti ndi mapeyala saladi.
Zakudya zopatsa thanzi nambala 4
tsiku 1
Chakudya cham'mawa: omelet wa mazira 2 ndi phwetekere (mutha kuwonjezera zinyenyeswazi zazing'ono pakuphika); tiyi ndi chidutswa cha mandimu; mkate wa rye.
Chotupitsa: saladi ya kiwi, nthochi, sitiroberi 5-6, mtedza wochuluka, wothira uchi wachilengedwe ndi yogurt yopanda kanthu (mukhoza kununkhira mbaleyo ndi sinamoni).
Chakudya chamasana: 150-200 g nsomba yophikidwa mu kirimu wowawasa kapena kirimu wowawasa (kapena nsomba zina zomwe mumakonda); 2 tbsp. l. mpunga wophika.
Chakudya chamadzulo: kapu ya kefir ndi mkate wonse wambewu.
Chakudya chamadzulo: 200 g wa mafuta ochepa a curd ndi ochepa ma apricots zouma.
tsiku 2
Chakudya cham'mawa: 100 g wa oatmeal (kuphika m'madzi) ndi mphero imodzi ya apulo, supuni ya tiyi ya uchi kapena kupanikizana; tiyi ndi mandimu, chidutswa cha chokoleti chakuda ndi marmalade.
Chotupitsa: gawo la belu tsabola saladi, feta tchizi, letesi, okoleretsa ndi pang'ono mafuta; rye crouton.
Chakudya chamasana: mbatata zazikulu zophikidwa; mpaka 200 g wa chifuwa cha nkhuku, chophika kapena chophika.
Chakudya chamadzulo: 150-200 g wa curd, wothira mafuta ochepa yogurt ndi 1 tsp. uchi; mtedza wochuluka.
Chakudya: galasi la kefir.
tsiku 3
Chakudya cham'mawa: odzola opangidwa kuchokera ku 300 ml ya mkaka, 1 tbsp. l. koko, 2 tbsp. l. gelatin; Kofi ya tiyi.
Chotupitsa: yogurt yachilengedwe (200 ml) pamodzi ndi ochepa a blueberries ndi mtedza; mukhoza kudya 1 tsp. uchi.
Chakudya chamasana: 200 g wa masamba owuma; 100 g Taphunzira nkhumba stewed wowawasa kirimu ndi bowa pang'ono.
Chakudya chamadzulo: 2 tbsp. l. curd ndi zidutswa zingapo za ma apricots zouma ndi uzitsine wa sinamoni.
Chakudya chamadzulo: mazira owiritsa (2 pcs.); tiyi ndi mandimu ndi 1 tsp. uchi.
Contraindications pazakudya zapamtima
- Kukhala pazakudya zapamtima (osachepera popanda kukaonana ndi dokotala) sikuyenera kukhala kwa ana, achinyamata, amayi omwe ali ndi pakati, kuyamwitsa komanso kusintha kwa thupi, anthu omwe ali ndi matenda aakulu, komanso panthawi ya matenda.
- Komanso, simuyenera kutembenukira ku zakudya zapamtima pambuyo pa opaleshoni.
Ubwino wa Chakudya Chamtima
- Zakudya zopatsa thanzi zimakuthandizani kuti muchepetse thupi popanda kuchititsa njala yayikulu komanso popanda kulepheretsa thupi kutenga zinthu zofunika.
- Kuonda motere, munthu, monga lamulo, amadzimva kuti ali ndi mphamvu, amatha kupita ku masewera ndikukhala mwakhama.
- Zosiyanasiyana zokhutiritsa zoonda zimakulolani kuti musankhe zomwe zimakuyenererani.
- Njirayi sikutanthauza kugula zinthu zakunja, zakudya zonse zilipo.
Kuipa kwa zakudya
- Zakudya zopatsa thanzi ndizoyenera kupanga thupi laling'ono kuposa kupanga mawonekedwe a thupi.
- Kwa ena ochepetsa thupi, menyu (makamaka zosankha zitatu zoyambirira) amawoneka ngati osasangalatsa, ndipo chakudya choterocho, ngakhale kwa masiku angapo, chimakhala chovuta kwa iwo.
Kubwezeretsanso zakudya
Mutatha kudya zakudya zopatsa thanzi zomwe zimatha milungu yopitilira iwiri, muyenera kupuma kwa miyezi itatu. Ikatha, mutha kutembenukiranso ku njirayo, ngati mukufuna.