Zakudya zopepuka, masiku 7, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 730 Kcal.

Kodi mukukhulupirira kuti mutha kukhala wokongola komanso wokongola podziletsa nokha mayesero onse a kulawa ndi kumva njala, kulimbitsa thupi lanu nthawi zonse ndi mphamvu? Ayi, malinga ndi akatswiri akuchepetsa.

Kutsata zakudya zopepuka zomwe zingakuthandizeni kupanga mawonekedwe anu mwachangu komanso osavutika.

Zakudya zopepuka

Tikukulimbikitsani kuti muyambe ulendowu kudzera pazakudya zopepuka ndi njira yosavuta yomwe imatha masiku atatu mpaka 3. Ngati mukumva bwino, mutha kudya motere mpaka mwezi umodzi. Izi zimangotengera momwe thupi lanu liyenera kukhalira mawonekedwe. Monga anthu omwe ayesapo njirayi paokha, zindikirani kuti patatha sabata imodzi mutha kunena za makilogalamu 7-2 osokoneza. Ndipo ndi kuchuluka kwakanthawi kolemera kwambiri, zambiri zimapita. Komanso, zotsatira zowonekera kwambiri zimatha kukhala ngati mutalumikiza zolimbitsa thupi ndikuiwala za ulesi, mudzachita zolimbitsa thupi mosiyanasiyana.

Ngati mutasankha njira yosinthira thupi lanu, dziwani kuti kukula kwa chakudya chimodzi sikuyenera kukhala kokulirapo kuposa mphamvu ya kanjedza. Ndikofunika kudya kasanu patsiku. Pangani chakudya cham'mawa, chotupitsa, nkhomaliro, tiyi yamadzulo ndi chakudya chamadzulo, zomwe zimayikidwa munthawi yanu.

Akatswiri amatcha malamulo agolide otsatirawa ochepetsa thupi pazakudya zochepa.

  • Kuchepetsa mchere muzakudya. Ngati muli pazakudya zosaposa sabata, mchere ukhoza kusiyidwa kwathunthu. Ndipo ndi kutsatira kwanthawi yayitali ku malamulo azakudya, mutha kuyika mbale zamchere. Kukana kotheratu kwa zakudya izi zokometsera kungayambitse mavuto ndi thupi. Koma musawonjezere mchere pachilichonse, koma mbale zomwe zimawoneka ngati zopanda pake kwa inu zopanda pake. Komanso, lamulo lofunika kwambiri ndi salting ya mbale yomalizidwa kale, osati panthawi yake yophikira. Mutha kugwiritsa ntchito adyo wathanzi ndi madzi a mandimu m'malo mwa mchere kuti muwonjeze chakudya chanu. Komanso, dontho la msuzi wa soya wotumizidwa ku mbale kumawonjezera kukoma kwatsopano komanso kukoma kwa mchere. Ngati muwonjezera mankhwalawo, kuwonda kungakhale kokayikitsa, popeza mchere, makamaka, umalepheretsa kutuluka kwachilengedwe kwamadzimadzi ochulukirapo m'thupi.
  • Imwani osachepera 1,5 malita amadzi oyera opanda kaboni tsiku lililonse, ndipo nthawi yotentha kapena mukamasewera, tikulimbikitsidwa kuti muwonjezere ndalamazi.
  • Siyani buckwheat, oatmeal, balere mu zakudya kwa nthawi yochepetsa. Phatikizani tirigu wina aliyense pakadali pano.
  • Chepetsani kudya kwanu mbatata, nthochi, ndi mphesa (kapena pewani zonsezi).
  • Ngati simungathe kukana zopangidwa ndi ufa, siyani mkate wouma wa rye muzakudya.
  • Chakudya chomaliza chikuyenera kukhala cha 19 pm kutalika, ngakhale mutagona mochedwa bwanji.
  • Mazira ndi mkaka sayenera kuchotsedwa kwathunthu ku zakudya, koma ndi zofunika kwambiri kuchepetsa chiwerengero chawo.
  • Mowa, komanso mafuta, okoma ndi zinthu zina ndi zakumwa zomwe Whet chilakolako ndi wochuluka zopatsa mphamvu, ayenera kuyiwala pa nthawi yogwira kuwonda.
  • Siyani zotsalazo muzakudya mwakufuna kwanu, kuyesera nthawi zambiri kusankha mitundu yathanzi kuti musachepetse thupi, komanso kukhala ndi zotsatira zabwino pathupi.

Muyenera maziko chakudya cha kuwala chakudya njira zotsatirazi mankhwala.

  • Mapuloteni. Monga zida zomangira zofunika kwambiri mthupi lathu, ndizothandiza pakuchepetsa thupi. Idyani nsomba, nsomba, nkhuku, kalulu, ng'ombe (sankhani mitundu yamafuta ochepa).
  • Bifidobacteria. Omwe amakhala mu kefir ndi ma yoghur achilengedwe, amatsuka mopepuka thupi la poizoni ndi poizoni, amathandizira kugaya chakudya ndikulimbikitsa kuwonda kosavuta komanso kothandiza.
  • Mavitamini a CHIKWANGWANI ndi C amapezeka m'masamba ndi zipatso, amathandizira kuyamwa michere yomwe imapezeka m'mapuloteni.

Chakudya china chosavuta komanso chothandiza chimatchedwa kuwonda, komwe nthawi zambiri kumatchedwa kuti mawu osavuta KEFIR KWA Kudya… Malinga ndi mfundo za zakudya izi, mutha kukhala ndi chakudya cham'mawa ndi nkhomaliro momwemo momwe mumazolowera, osangodya mopitirira muyeso ndikukana zakudya zamafuta kwambiri. Koma muyenera kudya chakudya ndi mafuta ochepa a kefir okhala ndi fiber (chinangwa). Mwa njira, ambiri amataya zolemetsa, chakudya chamadzulo chotere chimakhala choyamika modabwitsa chifukwa cha nthanga. Ndipo simusowa kuti mugone ndi njala, makamaka mukazolowera kudya pang'ono. Mutha kutsatira njirayi malinga momwe mungafunire mpaka mutakwaniritsa zomwe mukufuna. Kuti mupeze zotsatira zabwino, idyani kasanu patsiku ndikuchita masewera.

Chakudya chopepuka cha sabata chimaganiziridwa MAWU AKUDYA… Nthawi imeneyi, mutha kutaya mpaka mapaundi ena 5. Njirayi imaloledwa mosavuta nyengo yotentha, koma imatha kutsatiridwa chaka chonse. Zakudyazo ziyenera kukhala ndi zipatso ndi ndiwo zamasamba zosaphika. Tsopano simungadye chakudya chophikidwa, kuphatikizapo kumwa tiyi ndi zakumwa zina zotentha. Nthawi yomweyo, musaiwale kumwa zakumwa zokwanira zoyera (mpaka 2,5 malita) tsiku lililonse. Mchitidwewu umakupulumutsani kuti musamve bwino komanso kusowa madzi m'thupi. Ngati mukufuna, mutha kuwonjezera zakudya izi pang'ono, koma onetsetsani kuti mukuyang'anira thanzi lanu. Poterepa, onjezerani theka la galasi la mtedza uliwonse pazakudya za tsiku ndi tsiku.

Ndipo imodzi mwazakudya zopepuka kwambiri ndi KUKANA KWA ZOVUTA... Malinga ndi mfundo zake, muyenera kusaganizira kuvulaza kwa zakudya. Mukhoza kumamatira ku ulamuliro umenewu malinga ndi momwe mukufunira, chifukwa sichibwereza mfundo za zakudya zoyenera komanso zoyenera. Payenera kukhala chakudya chosachepera katatu patsiku, makamaka kasanu patsiku. Pewani zakudya zofulumira: tchipisi, zokazinga za ku France, soda, ma hamburger osiyanasiyana ndi masangweji, maswiti ndi zakumwa zotsekemera. Kuchuluka kwa marshmallow, odzola, mkaka wotsekemera amaloledwa (mwachitsanzo, mutha kudya curd mass). Idyani masamba osakhuthala ngati mbale yapambali. Osadya chakudya maola atatu magetsi asanazime. Monga mukuonera, zakudya zoterezi zilibe mfundo zambiri, ndipo simuyenera kumangoganizira zomwe mungadye. Chinthu chachikulu ndikukumbukira malamulo oyambirira ndikuchita. Mukawatsata, mudzatha kudya mokwanira ndikuchepetsa thupi momwe mukufunira.

Zakudya zopepuka

Pafupifupi chakudya chopepuka cha zakudya kuyambira masiku atatu mpaka mwezi umodzi

Chakudya cham'mawa:

- 100 g wa nkhuku yophika komanso phala lofanana la buckwheat (werengani kulemera kwake munjira yokonzeka);

- gawo la oatmeal m'madzi; pafupifupi 30 g wa tchizi wolimba wokhala ndi mafuta osachepera; chidutswa cha mkate wololedwa;

- dzira lophika la zinziri; sipinachi; zidutswa zingapo. maapurikoti owuma ndi kapu yamadzi atsopano a lalanje.

Mutha kumwa tiyi wamtundu womwe mumakonda pakudya cham'mawa, ndikuwonjezera 1 tsp kwa iwo. wokondedwa.

zokhwasula-khwasula:

- lalanje;

- apulo;

- theka la nthochi yayikulu ndi manyumwa;

- maula angapo.

Kuwongolera:

- 150 g wa mafuta otsika owotcha kapena nsomba zophika ndi masamba obiriwira;

- msuzi wowala wamasamba; chidutswa cha nkhuku yophika kapena yophika;

- msuzi wa puree wamasamba wopangidwa ndi kaloti, zukini ndi pang'ono mbatata; saladi wa tomato, nkhaka, belu tsabola.

zokhwasula-khwasula:

- kapu ya kefir yotsika mafuta ndi chidutswa cha mkate;

- karoti ndi kabichi saladi ndi zitsamba, zokhala ndi dontho la mafuta;

- kapu ya yogati wachilengedwe popanda zowonjezera (kapena mkaka wowotcha).

Kudya:

- 150 g wa mafuta ochepa kanyumba tchizi;

- 100 g kanyumba tchizi kuphatikiza 200 ga kefir;

- kachidutswa kakang'ono ka nsomba zophika ndi kabichi wokazinga.

Zindikirani… Sankhani chimodzi mwazomwe mungasankhe pamwambapa chakudya cham'mawa / chotupitsa / nkhomaliro / chakudya chamadzulo, kapena pezani luso lanu ndikupanga menyu nokha, poganizira malamulo oyenera ochepetsa kunenepa.

Pafupifupi zakudya zopepuka

Chakumwa: omelet kapena mazira ophwanyika ochokera m'mazira awiri a nkhuku; kagawo kakang'ono ka mkate ndi tchizi ndi tiyi (makamaka wopanda shuga).

Zosakaniza: tiyi ndi china chokoma (mutha kudya marshmallows, marshmallows pang'ono, koma kugwiritsa ntchito zinthu zophika shuga) sikofunikira. Ngati simukufuna maswiti, idyani zipatso zilizonse zomwe mungasankhe kapena imwani kapu ya yogurt.

chakudya: mpunga wokhala ndi mphalapala wothimbirira komanso masamba osakhuthala, kapena buckwheat wokhala ndi magawo a nkhuku ndi saladi wa masamba.

Chakudya chamasana: masamba saladi, okoleretsa ndi mafuta pang'ono masamba. Mutha kusintha saladi ndi chipatso chilichonse (mpaka 200 g).

chakudya: galasi la mafuta ochepa kapena 1% mafuta kefir okhala ndi 30 g ya fiber (chinangwa) yowonjezeredwa mchakumwa chakumwa ichi cha mkaka.

Zakudya Zoyatsa Sabata Lamlungu Lonse - Zakudya Zakudya Zosaphika

Chakumwa: Malalanje awiri kapena maapulo kapena saladi wa zipatsozi (chidutswa chimodzi chilichonse).

chakudya: saladi ya masamba opangidwa kuchokera kuzinthu zopanda mafuta, zokometsera ndi mafuta pang'ono a azitona.

chakudya: saladi wopangidwa kuchokera ku zipatso zilizonse zosasakaniza.

Zindikirani… Muthanso kukhala ndi chotukuka ngati mukufuna. Idyani chipatso chimodzi kapena masamba nthawi imodzi pakati pa chakudya.

Pafupifupi zakudya zopepuka - kupewa zovulaza

Chakumwa: gawo la oatmeal mkaka wopanda mafuta ochepa ndi zipatso zochepa zouma; tiyi wopanda shuga.

Zosakaniza: zidutswa zingapo za marshmallow; 200 ml ya kefir yamafuta ochepa.

chakudya: nsomba zophika; saladi wosakaniza wowuma; tiyi kapena khofi wopanda shuga.

Chakudya chamasana: apulo lalikulu kapena lalanje.

chakudya: nkhuku yovekedwa ndi kabichi; tiyi wopanda zotsekemera.

Contraindications chakudya mopepuka

Zambiri zamitundu yosiyanasiyana yazakudyazi zitha kutsatiridwa ndi pafupifupi anthu onse. Chokha cholemera taboo ndi exacerbation matenda aakulu, tsankho kwa mankhwala aliwonse amene amakhala mu zakudya za njira inayake, nthawi ya mimba ndi mkaka wa m`mawere.

Ubwino wa zakudya zopepuka

  • Zakudya zambiri zopepuka zimakupatsani mwayi wosankha momwe mungafunire, kuti muchepetse thupi popanda kuwawa ndi njala, osasiya moyo ndipo osayambitsa kusokonezeka kwamaganizidwe ndi thupi kwa anthu omwe akuyesetsa kuti akhale abwino.
  • Chakudya chopepuka chimalola thupi kupeza michere yokwanira ndikuchepetsa mwayi wamavuto aliwonse azaumoyo.

Kuipa kwa zakudya zopepuka

Sikuti zakudya zonse zopepuka zimapereka kuchepa thupi msanga. Chifukwa chake sioyenera kwa iwo omwe akufunika kuwongolera chiwerengerochi munthawi yochepa.

Kubwereza zakudya zopepuka

Zakudya zopepuka zopewera nthawi zitha kubwerezedwa mukayimilira osachepera mwezi ndi theka.

Siyani Mumakonda