Zakudya zaku Korea, masiku 14, -7 kg

Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 14.

Ma calorie apakati tsiku ndi tsiku ndi 810 Kcal.

Zakudya zaku Korea ndizatsopano ku dietetics. Ndi bwino kukhala pa izo kwa masiku 13-14, kuwonda panthawiyi ndi 4-8 kg. Zakudya izi zidapangidwa ndi madotolo aku Korea okhudzidwa ndi kunenepa kwambiri kwa m'badwo wachinyamata.

Zakudya zaku Korea

Pali mitundu ingapo ya njira imeneyi. malamulo njira yoyamba Zakudya zaku Korea zimathandizira kusiya shuga ndi shuga m'zakudya zonse ndi zakumwa, mowa, zakudya zamafuta, mchere (mchere wochepa umaloledwa ku kimchi - masamba aku Korea). Ndi bwino kudya katatu patsiku. Sakanizani menyu a sabata yoyamba ndi mazira owiritsa, masamba osiyanasiyana (kuyang'ana kwambiri zinthu zopanda mafuta), nsomba zowonda, mpunga wa bulauni, nkhuku yopanda khungu ndi shrimp. Zakudya zonse ziyenera kukonzedwa popanda kuwonjezera mafuta. Mafuta ochepa a masamba amatha kuwonjezeredwa ku saladi yamasamba okonzeka. Koma, ngati mumakonda kudya zakudya zopatsa thanzi kapena muli ndi njala pakati pazakudya, opanga zakudya samakulimbikitsani kuti muzivutika komanso kuti musadye. Ndizovomerezeka kukonza chakudya chowonjezera cham'mawa panthawi yachakudya cham'mawa kapena chamasana ndikudya zipatso kapena ndiwo zamasamba zosakhuthala.

Kukhetsa kothandiza kwambiri kwa mapaundi osafunikira, komanso kuyeretsa thupi, tikulimbikitsidwa kumwa kapu yamadzi m'mawa uliwonse ndikuwonjezera madzi a mandimu atsopano ndi shavings wa ginger. Ndipo kadzutsa pambuyo pa njirayi ndi pafupifupi theka la ola. Ndikoyenera kukonza chakudya chamadzulo pasanathe 19:00.

Mu sabata yachiwiri, amaloledwa kuwonjezera mkaka pang'ono pa menyu. Kapu ya yogurt yachilengedwe kapena 40-50 g ya tchizi yambuzi imatha kudyedwa tsiku lililonse. Ngati mukuchita masewera olimbitsa thupi, ndipo makamaka ngati ndinu katswiri wothamanga, mukhoza kusintha gawo la chakudya chamasana nthawi ndi nthawi ndi nyama yochepa yofiira. Mutha kumwa tiyi ndi khofi, koma popanda zotsekemera zilizonse. Zimaloledwa kuwonjezera chidutswa cha mandimu ku zakumwa zotentha.

Wotchuka komanso njira yachiwiri Zakudya zaku Korea. Mawonekedwe ake ndi kuletsa kwamphamvu kwa zinthu zama carbohydrate muzakudya (zimakhala zosaposa 10%). Pali chakudya cham'mawa chochepetsetsa kwambiri, chomwe chimakhala ndi mkate waung'ono ndi tiyi wosatsekemera kapena khofi. Chakudya chamasana ndi chakudya chamadzulo chimaphatikizapo saladi zamasamba, mazira, nyama yowonda kapena nsomba zophikidwa popanda kuwonjezera mafuta. Pa chisankho ichi, tikulimbikitsidwa kukana zokhwasula-khwasula pakati pa kadzutsa, chamasana ndi chakudya chamadzulo. Zakudya zonse ndi zakumwa ziyenera kudyedwa kachiwiri popanda shuga. Zakudya izi zimatha masiku 14. Mchere uyenera kusiyidwa kwathunthu kwa nthawi yonse ya chakudya. Osayiwala kumwa madzi. Ndipo, zowonadi, kuchita masewera olimbitsa thupi kumalimbikitsa mphamvu ya njira iliyonse yochepetsera thupi yaku Korea.

Maziko a zakudya njira yachitatu amatumikira mpunga. Amaloledwa kuwonjezera menyu ndi nsomba zowonda, saladi zamasamba, zipatso, timadziti tatsopano. Sikuti nthawi zambiri mumatha kudya mkate wochepa (rye, wakuda kapena tirigu wonse). Koma maziko a zakudya ndi chimanga. Otsatira a njira iyi yochepetsera kulemera akulangizidwa kugwiritsa ntchito mpunga wofiira. Makamaka mafani achangu a mtundu uwu wa zakudya zaku Korea amakhalapo kwa miyezi 2-3, koma ndibwino kuti muchepetse masabata awiri kachiwiri, makamaka ngati mchitidwewu ndi watsopano kwa inu.

Pofuna kuti musachepetse thupi, komanso kuti muyeretse matumbo momwe mungathere, tikulimbikitsidwa kuti mulowetse zakudya moyenera. Musanayambe kuyang'ana njirayo, muyenera kumwa makapu 2 a madzi owiritsa firiji mutangotuluka m'mawa kwa sabata. Idyani mmene munazolowera. Inde, ndi bwino kupanga zakudya zolondola kwambiri ndi wathanzi mankhwala osati kudya kwambiri. Njirayi imalonjeza kuti idzapangitsa kuti chimbudzi chikhale bwino komanso mayamwidwe a zakudya ndi thupi. Ndi bwino kumwa kapu ya mchere madzi mutatha kudya.

Panjira iyi yazakudya, konzani chakudya katatu patsiku. Palibe kukula kwagawo komveka bwino. Koma simuyenera kudya mopitirira muyeso, apo ayi simungathe kuchepetsa thupi.

Kaya mtundu wa zakudya zaku Korea mumachepetsa thupi, mukamaliza, yambitsani zakudya zatsopano muzakudya pang'onopang'ono. Yang'anirani menyu yanu ndipo musadalire kuvulaza. Khalani okonzekera kuti m'masiku oyambirira mutatha kudya, ma kilogalamu 2-3 akhoza kubwerera, ziribe kanthu momwe mumadya moyenera. Izi ndichifukwa cha mchere, womwe uyenera kuyambiranso (ndithudi, mopanda malire). Khalani okonzeka m'maganizo kuti zitha kuchitika zomwe zatchulidwazi ndipo, ngati izi zichitika, musade nkhawa. Ndi zachilendo ndithu.

Menyu yazakudya

Chitsanzo cha Zakudya Zatsiku ndi tsiku zaku Korea (Chosankha 1)

Chakudya cham'mawa: mazira awiri owiritsa; inflorescence imodzi ya broccoli wokazinga (kapena masamba ena okazinga).

Chakudya chamasana: gawo la masamba saladi owazidwa masamba mafuta ndi mandimu; chidutswa cha nsomba yophika kapena yophika; 2 tbsp. l. mpunga wofiira wophika (mukhoza kuwonjezera tsabola kapena zonunkhira zina zachilengedwe ku phala).

Chakudya chamadzulo: nkhaka zatsopano, phwetekere ndi udzu winawake smoothie (200 ml); shrimp yophika kapena chidutswa cha nsomba yoyera kapena chidutswa cha nkhuku fillet.

Chitsanzo cha Zakudya Zatsiku ndi tsiku zaku Korea (Chosankha 2)

Chakudya cham'mawa: crisp kapena rye crouton; Kofi ya tiyi.

Chakudya chamasana: kagawo kakang'ono ka nyama kapena nsomba, yophika kapena yophika; karoti, kabichi kapena saladi yamasamba osakanikirana (ndikofunikira kuyang'ana pa mphatso zopanda wowuma zachilengedwe).

Chakudya chamadzulo: 2-3 mazira owiritsa; 200 g nsomba kapena nkhuku, zomwe sizinaphike ndi mafuta aliwonse.

Chitsanzo cha zakudya zaku Korea kwa masiku 5 (njira 3)

tsiku 1

Chakudya cham'mawa: saladi ya kabichi yoyera ndi zitsamba zosiyanasiyana (150 g).

Chakudya chamasana: 4 tbsp. l. phala la mpunga; 100-150 g ya kaloti wodulidwa, wothira pang'ono ndi mafuta a masamba (makamaka mafuta a azitona).

Chakudya chamadzulo: mpaka 150 g nsomba yophika ndi chidutswa cha mkate ndi letesi.

tsiku 2

Chakudya cham'mawa: saladi yamasamba ndi mafuta a masamba (150 g) ndi toast imodzi.

Chakudya chamadzulo: 200 g wa saladi ya masamba, yomwe ingaphatikizepo kaloti, kabichi woyera, letesi, udzu winawake; madzi a apulo (galasi); chidutswa cha mkate.

Chakudya chamadzulo: 100 g wa phala la mpunga; masamba a letesi ndi theka la manyumwa.

tsiku 3

Chakudya cham'mawa: 200 g saladi ya mapeyala, malalanje ndi maapulo; madzi a lalanje (200 ml).

Chakudya chamasana: katsitsumzukwa wophika (250 g); 100-150 g ya saladi yoyera kabichi, yokongoletsedwa ndi madzi a mandimu; chidutswa cha mkate.

Chakudya chamadzulo: 250 g wa bowa wokazinga mu poto; mbatata yophika kapena yophika yaying'ono.

tsiku 4

Chakudya cham'mawa: toast; saladi ya apulo ndi lalanje; kapu ya madzi apulosi.

Chakudya chamasana: 2 tbsp. l. phala la mpunga; 300 g katsitsumzukwa wophika; chidutswa cha mkate; diso la ng'ombe yaying'ono.

Chakudya chamadzulo: 200 g nsomba zophika nsomba, 2 mbatata yophika kapena yophika; chidutswa chaching'ono cha mkate.

tsiku 5

Chakudya cham'mawa: 3-4 tbsp. l. phala la mpunga wophikidwa m'madzi (mutha kuzikometsera ndi basil kapena zokometsera zina zopanda thanzi).

Chakudya chamasana: kabichi yoyera ndi nyanja zam'madzi (200 g); chidutswa cha mkate.

Chakudya chamadzulo: 200 g kabichi saladi interspersed ndi kaloti, letesi masamba, mopepuka owazidwa masamba mafuta.

Zotsutsana ndi zakudya zaku Korea

  1. Contraindications kwa Korea zakudya zosiyanasiyana matenda a m'mimba, matumbo, chiwindi, impso, shuga, matenda oopsa, maganizo ndi kudya matenda monga bulimia ndi anorexia.
  2. Komanso, ana, achinyamata, okalamba, akazi sayenera kukhala pa zakudya Korea pa nthawi yonyamula ndi kuyamwitsa mwana.
  3. Sikoyenera kunena za kuonda motere ndi omwe ali ndi vuto lililonse la mahomoni.

Ubwino wa zakudya zaku Korea

  1. Kulemera pambuyo pa zakudya zaku Korea, monga lamulo, sikubwerera kwa nthawi yayitali, kupatulapo ma kilogalamu angapo omwe mchere umabweretsa.
  2. Mosiyana ndi zina zambiri kuwonda njira, njira imeneyi monyadira mwachilungamo bwino osati njala menyu.
  3. Zotsatira zabwino za zakudya zaku Korea pa thupi lonse zimadziwikiratu. Chimbudzi chimayenda bwino, kagayidwe kake kamakhala bwino, munthu amayamba kumva kupepuka, amakhala wokangalika komanso wopirira.

Kuipa kwa zakudya zaku Korea

  • Anthu ambiri zimawavuta kusiya shuga ndi mchere, chakudya (makamaka m'masiku oyambirira a zakudya) zimawoneka ngati zopanda pake komanso zopanda pake kwa iwo.
  • Zimachitika kuti chifukwa cha izi, omwe akuwonda amakana kutsatira njirayo ngakhale kumayambiriro kwake.
  • Kwa iwo omwe amasankha njira yachiwiri ya zakudya zaku Korea, nthawi zambiri zimakhala zovuta kusunga mpaka nkhomaliro chifukwa cha kadzutsa kosauka.

Kuchitanso zakudya zaku Korea

Sizoyenera kutembenukira ku njira iliyonse yochepetsera thupi ku Korea kale kuposa miyezi 2-3. Momwemo, kuti mubwezeretse thupi momwe mungathere, akatswiri a zakudya amakulimbikitsani kuti mudikire miyezi isanu ndi umodzi mpaka chiyambi chatsopano cha zakudya.

Siyani Mumakonda