Pakutuluka kusala kudya, pali kuwonjezeka kwakukulu kwa kulemera chifukwa cha madzi, mafuta kapena cellulite (mwa amayi). Mwachidule, thupi likutaya mpumulo ndi mawonekedwe a masewera, ndipo iyi si nkhani yabwino kwambiri kwa iwo omwe amayamikira thupi lamphamvu.
- Kutuluka pa positi kuyenera kuyamba ndi kuyambitsa kwapang'onopang'ono kwa mkaka muzakudya, ndiye mazira, nsomba, nkhuku, ndi chomaliza - nyama.
- Mukamadya nyama m'masiku oyamba mutatha kudziletsa kwa nthawi yayitali, ndi bwino kuyamba ndi nyama yamwana wang'ombe ndi nyama yachinyamata.
- Kuphatikiza pakusintha kwapang'onopang'ono ku zakudya zama protein, musaiwale kumwa mpaka 2 malita amadzi patsiku.
- Yang'anani kwambiri pakuchita masewera olimbitsa thupi (dzipatseni mphamvu zochepa za cardio) kuti musawonjezere mapaundi owonjezera mukamadya chakudya chomwe mwachizolowezi.
- Yesani kugona pa dongosolo la wothamanga (kuyambira 23 pm mpaka 7 am). Chinthu chachikulu ndi osachepera maola 8 pa tsiku.
Rimma Moysenko amapereka zakudya zapadera zomwe zimakulolani kuti mutuluke kusala kudya popanda kuvulaza thanzi lanu.
Zakudya "Rimmarita"
1 tsiku
- Chakudya cham'mawa: oatmeal phala pamadzi, kuwonjezera prunes, zoumba 250 g, apulo-celery madzi 200 g.
- Chakudya cham'mawa chachiwiri: saladi ya beets yophika ndi walnuts ndi zitsamba 250 g, 1 rye mkate ndi chinangwa.
- Chakudya chamadzulo: mbatata yophika (m'zikopa) 100 g ndi masamba 100 g ndi zitsamba, zokometsera ndi 1 tsp mafuta a masamba.
- Chakudya chamasana: 1 peyala yolimba
- Chakudya chamadzulo: nsomba yophika 100 g ndi kolifulawa ndi broccoli 200 g
2 tsiku
- Chakudya cham'mawa: phala la buckwheat 200 g, mphesa zatsopano zokhala ndi beets ndi mandimu 200 g.
- Chakudya cham'mawa chachiwiri: 1 apulo wophika ndi 1 tsp. uchi, kuwaza 1 tsp wa zinyenyeswazi nati
- Chakudya chamadzulo: mpunga wophika 100 g ndi masamba (zukini, nandolo, kaloti, zitsamba) 200 g, wothira ndi 1 tsp mafuta a masamba.
- Chakudya chamadzulo: 2% yogurt 200 g
- Chakudya: stewed nsomba 100 g ndi otsika mafuta yogurt ndi mwatsopano nkhaka tartar msuzi 50 g ndi yokazinga masamba (belu tsabola, zukini) 150 g.
3 tsiku
- Chakudya cham'mawa: 1 toast ya mkate wakuda ndi phwetekere, kanyumba tchizi 0-2% mafuta 150 g ndi zitsamba 30 g
- Chakudya cham'mawa chachiwiri: 3 walnuts, 3 ma apricots owuma, tiyi wa chamomile (zitsamba)
- Chakudya chamasana: fillet yophika kapena yophika 200 g, saladi wobiriwira (masamba obiriwira, okoleretsa ndi mandimu ndi mafuta a masamba) 200 g.
- Chakudya chamasana: 1 apulo
- Chakudya chamadzulo: saladi yamasamba ndi zitsamba 200 g ndi shrimps 5 ma PC, okoleretsa ndi 1 tsp. mafuta a masamba
4 tsiku
- Idyani 1,5 kg ya maapulo osaphika kapena ophika mofanana mpaka 19:1,5. Madzi - 2 malita patsiku. Hydromel - katatu patsiku.
5 tsiku
- Kadzutsa: 1 yophika nkhuku dzira ndi nkhaka mwatsopano
- Chakudya cham'mawa chachiwiri: kudulira saladi (3-4 zipatso) ndi beets ndi walnuts 200 g
- Chakudya chamasana: supu-puree wamitundu itatu ya kabichi (broccoli, kolifulawa, zikumera za Brussels kapena kabichi), mkate umodzi wa chinangwa.
- Madzulo akamwe zoziziritsa kukhosi: kanyumba tchizi 0-2% mafuta 150 g
- Chakudya chamadzulo: buckwheat yophika 150 g ndi masamba ndi zitsamba (biringanya zophikidwa, tsabola wa belu) 150 g
6 tsiku
- Chakudya cham'mawa: phala la oatmeal m'madzi, onjezani 2 prunes, zoumba 5-6, madzi apulo-celery
- Chakudya cham'mawa chachiwiri: saladi ya grated karoti ndi apulo ndi mtedza 200 g
- Chakudya chamasana: nkhuku yophika kapena nyama yamwana wang'ombe 100 g ndi masamba (saladi wobiriwira masamba) 200 g
- Madzulo akamwe zoziziritsa kukhosi: kanyumba tchizi 0-2% mafuta 150 g
- Chakudya chamadzulo: nsomba 100 g ndi saladi yamasamba ndi zitsamba 200 g, zokometsera ndi 1 tsp mafuta a masamba.
7 tsiku
- Chakudya cham'mawa: phala la buckwheat 200 g, madzi a apulo-karoti
- Chakudya cham'mawa chachiwiri: 150 g ya kanyumba tchizi 0-2% mafuta, tiyi wamankhwala
- Chakudya chamasana: saladi ya nkhaka, letesi, mazira ndi tuna, zokometsera 1 tsp mafuta a azitona ndi mandimu 200 g, lingonberry yosenda, kiranberi 100 g.
- Chakudya chamadzulo: 1 nectarine kapena peyala
- Chakudya chamadzulo: saladi wa beets wophika wophika ndi prunes 150 g, wothira ndi supuni 3 za yogurt yamafuta ochepa.
8 tsiku
- Chakudya cham'mawa: 1 crouton ya mkate wakuda ndi phwetekere, kanyumba tchizi 0-2% mafuta ndi zitsamba 150 g
- Chakudya cham'mawa chachiwiri: 1 peyala yolimba
- Chakudya chamasana: nkhuku fillet 100 g ndi masamba steamed (broccoli, kolifulawa, nyemba zobiriwira, zukini) 200g.
- Chakudya chamasana: 1 apulo wobiriwira
- Chakudya chamadzulo: biringanya zophikidwa mu uvuni ndi msuzi wa yogurt wochepa mafuta ndi zitsamba 200 g
9 tsiku
- Chakudya cham'mawa: oatmeal m'madzi ndi 1 tsp ya uchi ndi walnuts 200 g, mphesa-celery-madzi a mandimu kapena tiyi yazitsamba.
- Chachiwiri kadzutsa: saladi watsopano nkhaka ndi zitsamba ndi yogurt
- Chakudya chamasana: bowa msuzi ndi champignons, mbatata ndi zitsamba 250 gr.
- Chakudya chamadzulo: kefir 1% 250 g
- Chakudya chamadzulo: nsomba yophika kapena yokazinga 100 g, vinaigrette ndi nkhaka zatsopano 200 g.
10 tsiku
- Chakudya cham'mawa: kanyumba tchizi 0-2% mafuta ndi zitsamba 200 g
- Chakudya cham'mawa chachiwiri: 1 manyumwa
- Chakudya chamasana: nyama yophika 200 g, saladi wobiriwira (masamba obiriwira, okoleretsa ndi 1 tsp mafuta a masamba)
- Chakudya chamasana: 1 peyala yolimba
- Chakudya chamadzulo: masikono a kabichi ndi mpunga ndi masamba 200 g
Tcherani khutu!
- Zakudya zonse zimatenthedwa popanda mchere kapena zowiritsa.
- Mafuta a masamba amawonjezeredwa ku mankhwala omalizidwa.
- Voliyumu yomwe imadyedwa nthawi imodzi ndi 250-300 g.
- Zachilengedwe zokha, timadziti tofinyidwa mwatsopano.
- Masana, muyenera kumwa malita 2,5 amadzimadzi patsiku ndi hydromel 2 pa tsiku.