Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 8 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1200 Kcal.
Pali zakudya zambiri zomwe zimalonjeza kuchepa kwachangu kwambiri, ndipo nthawi zambiri zolosera zawo ndizowona. M'masiku 7-10 okha, kulemera komweko "kumatha" kutuluka mthupi. Koma, tsoka, pambuyo pochepetsa thupi kwambiri, ma kilogalamu omwe amatayika nthawi zambiri amabwerera mwachangu. Ndipo sizikuphatikizidwa kuti adzabweranso ndi "abwenzi" nawonso.
Akatswiri azaumoyo amalangiza kuti muzisamala ndi zakudya zazitali. Ngakhale atenga nthawi yayitali kuti achepetse kunenepa, zotsatira zake ndizokhalitsa. Chofunika kwambiri, kuchepa thupi pakudya kwakanthawi ndikotetezeka ku thanzi lanu.
Zakudya zazitali
Popular Zakudya zanthawi yayitali za katswiri wazakudya zaku Czech Horvat… Mukhoza kumamatira kwa izo monga momwe inu mukufuna, kubwereza menyu mobwerezabwereza sabata iliyonse, amene nthawizonse chimodzimodzi. Njira imeneyi imaphatikizapo kudya kasanu patsiku mosapambanitsa. Zogulitsa ziyenera kukhala zathanzi komanso zopanda mafuta. Nyama yowonda, ndiwo zamasamba, zipatso ndi zipatso (ndi bwino kusankha zosawota), mkaka wopanda mafuta ochepa komanso mkaka wothira, timadziti tatsopano, mazira a nkhuku amalemekezedwa. Pankhani ya njira zophikira, china chilichonse kupatula kukazinga ndi mafuta chimaloledwa pazakudya izi. Zomwe zimadyedwa zosaphika siziyenera kutenthedwa ngakhale pang'ono. M'pofunika kupereka thupi ndi zakumwa zambiri. Khofi ndi tiyi amaloledwanso. Horvath samalimbikitsa kuwonjezera shuga kapena zotsekemera zina zama calorie apamwamba kwa iwo, koma wopanga zakudya alibe chilichonse chotsutsana ndi zolowetsa shuga (makamaka xylitol). Ndizofunikira kudziwa kuti madokotala ambiri ndi akatswiri azakudya samathandizira kugwiritsa ntchito mankhwalawa. Apa chisankho ndi chanu. Ngati mukufunadi chinthu chokoma, imwani tiyi kapena khofi ndi zotsekemera kamodzi kapena kawiri patsiku, koma ndi bwino kudzizoloweretsa zakumwa zopanda kanthu. Monga lamulo, mu sabata limodzi lazakudya zaku Croatia, 2-3 kg yolemera imadyedwa.
Malinga ndi malamulo a izi komanso zakudya zina zazitali, ndikofunikira kusewera masewera. Nthawi zambiri, anthu omwe amafunika kutaya makilogalamu ambiri amatembenukira kuzinthu zazitali. Ngati simupangitsa thupi kukhala lolimba ndi zochitika zolimbitsa thupi, ndiye kuti kufinya kwa minofu sikungapeweke. Ngati mulibe nthawi kapena mwayi wopita kumalo ochitira masewera olimbitsa thupi, yesetsani kuti mudzipezere masewera olimbitsa thupi m'mawa, momwe mudzakwaniritsire zovuta zamthupi.
Njira ina yothandiza yochepetsera ndi otsika kalori zakudya yaitali… Malamulo ake amatha kutsatiridwa kwa mwezi umodzi. Mutha kudzipangira nokha zakudyazo, kapena mutha kugwiritsa ntchito mndandanda pansipa. Chinthu chachikulu ndikuti kalori ya calorie siyigwera pansi pa mayunitsi a 1200 patsiku. Monga lamulo, makilogalamu 1,5-2 osafunikira amapita, ndipo ndizo zikhalidwe za kuchepa thupi komwe akatswiri azakudya ambiri amawona ngati alibe thanzi. Kuchepetsa thupi koteroko kumatha kuchitika ndikudya ma calories 1300 (komanso ngakhale 1500). Mukamakonzekera zakudya zanu, kumbukirani zolinga zanu. Osafa ndi njala. Yesetsani kudya pang'ono pang'ono komanso nthawi zonse. Kuti thupi lisachite mantha, liyenera kulandira zofunikira zonse (mapuloteni, chakudya, mafuta oyenera, zovuta zamchere zamchere ndi mavitamini).
M'mitundu yonse yazakudya za nthawi yayitali, tikulimbikitsidwa kuti muchepetse kudya mchere, koma sizoyenera kuchotseratu pamndandanda wazakudya zazitali. Izi zitha kukhala zowopsa m'thupi kuposa kuthira mchere mchere.
Njira ina yotchuka yochepetsera ndi Zakudya zazitali za Dr. Bormental… Mfundo yake yayikulu ndikuwerengera zopatsa mphamvu za tsiku ndi tsiku, ziyenera kukhala zoyambira 1000-1200. Mlembi wa zakudya safuna zoletsa okhwima. Ngati mukufuna keke kapena zokometsera zina zama calorie ambiri, idyani, koma onetsetsani kuti mwachotsa mayunitsi amphamvu pamlingo wonse. Zachidziwikire, gawo lalikulu lazakudya liyenera kukhala ndi zakudya zopatsa thanzi, apo ayi sizingakhale zotheka kupatsa thupi zonse zofunika. Dongosolo lazakudya pazakudya za Bormental kutanthauza kuti muzidya zosachepera kanayi patsiku. Mutha kudya pafupipafupi. Nthawi pakati pa chakudya sayenera kupitirira maola atatu kapena anayi. Momwemo, ngati mumadya 30% ya calorie ya tsiku ndi tsiku chakudya cham'mawa, pa chotupitsa - mpaka 10, nkhomaliro - mpaka 40, chakudya chamadzulo - mpaka 20, chakudya chamadzulo - mpaka 10. Yesani kuchepetsa kuchuluka kwa kusuta, mchere, kuzifutsa, zakudya zamafuta muzakudya zanu, maswiti, pasitala kuchokera apamwamba kwambiri atirigu, confectionery mankhwala. Ndikofunikira kuti chakudya chimodzi chikhale cholemera pafupifupi 200 g. Idyani pang'onopang'ono. Nthawi yoyenera ndi theka la ola. Muyenera kudzuka patebulo mosavuta, osati ndi kumverera kwa "mwala" m'mimba. Zokonda ziyenera kuperekedwa ku njira zophikira monga kuphika, kuphika, kuphika, kuphika. Ndikoyenera kukana kwathunthu kumwa zakumwa zoledzeretsa panthawi yazakudya za Bormental (ndi zosankha zina zonse pazakudya zanthawi yayitali). Kwa iwo omwe ntchito yawo imaphatikizapo kuchita masewera olimbitsa thupi, kapena othamanga mwachangu, tikulimbikitsidwa kuti muwonjezere zopatsa mphamvu za 200 pamlingo wa calorie watsiku ndi tsiku. Monga taonera anthu omwe adakumanapo ndi zakudya za Bormental pawokha, m'masiku 7, 2 mpaka 4 mapaundi owonjezera nthawi zambiri amachoka. Mukhoza kumamatira ku zakudya kwa nthawi yonse yomwe mumakonda, ngati, ndithudi, mumamva bwino.
Zakudya zaku Croatia sabata imodzi
Lolemba
Chakudya cham'mawa: dzira lowiritsa; chidutswa chouma cha mkate cholemera mpaka 30 g; Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: theka la apulo.
Chakudya chamadzulo: pafupifupi 130 g wa nyama yanyama yopanda mafuta; mbatata yophika (100 g); gawo laling'ono la saladi wosakaniza wowuma; Tiyi wa khofi.
Chakudya chamasana: chipatso chilichonse (100 g).
Chakudya chamadzulo: nyama yopanda mafuta kapena nyama yowonda (80 g); dzira, yophika kapena yokazinga yopanda mafuta; masamba atsopano; batala (10 g); madzi ofinya mwatsopano (galasi).
Lachiwiri
Chakudya cham'mawa: croutons; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: angapo kaloti yaiwisi yaiwisi.
Chakudya: 50 g wa ng'ombe yophika; zophika kapena zophika mbatata; Magawo 2-3 a vwende.
Chakudya chamasana: khofi kapena tiyi wokhala ndi mkaka wowonjezera.
Chakudya chamadzulo: nsalu yophika nsomba (150 g) ndi masamba a sipinachi.
Lachitatu
Chakudya cham'mawa: mkate; chidutswa cha nyama yowonda; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: theka la mphesa.
Chakudya: 150 g wa nyama yowonda; mbatata yowonjezera ndi kaloti (200 g).
Chakudya chamasana: 200 ml ya madzi a phwetekere.
Chakudya chamadzulo: mbatata yophika (100 g), owazidwa ndi 50 g wamafuta ochepa.
Lachinayi
Chakudya cham'mawa: magawo angapo a tchizi wolimba kapena wokonzedwa (palibe zowonjezera); mkate; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: lalanje.
Chakudya chamasana: nkhuku yophika kapena yophika (mpaka 150 g) kuphatikiza mbatata yophika ndi nkhaka zingapo zatsopano.
Chakudya chamasana: apulo kakang'ono.
Chakudya chamadzulo: omelet, pokonzekera momwe timagwiritsira ntchito mazira awiri ndi 30 g wa nyama yopanda mafuta (mwachangu wopanda mafuta); phwetekere; kapu ya msuzi.
Friday
Chakudya cham'mawa: kanyumba wamafuta ochepa (100 g); crouton; kapu ya tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: theka la zipatso zilizonse kapena zipatso zochepa.
Chakudya chamadzulo: mbatata yophika ndi 100-150 g wa nyama yowonda yophika; compote.
Chakudya chamasana: kefir yamafuta ochepa (galasi).
Chakudya chamadzulo: saladi wosakaniza wowuma; msuzi kuchokera ku chipatso kapena masamba omwe mungasankhe (200 ml).
Loweruka
Chakudya cham'mawa: maapulo awiri kapena magawo angapo a mavwende.
Akamwe zoziziritsa kukhosi: yaiwisi karoti saladi (200 g).
Chakudya: 100 g wa nyama yang'ombe yophika ndi kuchuluka komweko kwa mbatata yophika; 1-2 tbsp. l. saladi kabichi.
Chakudya chamasana: grated radish (pafupifupi 50 g)
Chakudya chamadzulo: bowa wophika kapena wophika (100 g); dzira lowiritsa ndi nkhaka zingapo zatsopano.
Sunday
Chakudya cham'mawa: croutons; kanyumba kochepa mafuta (50 g); Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: mkaka wopanda mafuta ambiri (galasi).
Nkhomaliro: 150 g wa nkhumba, wokazinga poto wouma kapena wophikidwa; mbatata yophika; nkhaka kapena masamba ena osakhala wowuma.
Chakudya chamasana: nyemba zouma (200 g); tiyi kapena khofi, omwe amaloledwa kuwonjezera mpaka 100 ml ya mkaka.
Chakudya chamadzulo: galasi la mafuta ochepa a kefir ndi ma cookie ochepa (1 pc.).
Zakudya zopatsa mafuta ochepa kwa mwezi umodzi
Ma menyu ena A ndi B tsiku lililonse
Menyu A ya sabata yoyamba
Chakudya cham'mawa: sungunulani supuni ya tiyi ya uchi wachilengedwe mu kapu yamkaka wofunda wopanda mafuta ndikumwa crouton imodzi ndi chakumwa ichi.
Chakudya cham'mawa chachiwiri: kapu ya tiyi wokhala ndi magawo awiri a mkate wakuda kapena wa rye, wowonda kwambiri ndi batala ndikuwaza zitsamba.
Chakudya chamasana: msuzi wa masamba popanda kuwotcha; chidutswa cha ng'ombe yophika yowonda; 2 mbatata yophika yophika; chipatso.
Chakudya chamasana: phwetekere kapena kapu yamadzi a phwetekere; alireza.
Chakudya chamadzulo: kagawo ka rye kapena mkate wakuda wokhala ndi batala ndi parsley; mafuta otsika kefir.
Menyu sabata yoyamba
Chakudya cham'mawa: khofi / tiyi ndi chidutswa cha mkate wakuda owazidwa zitsamba.
Chakudya cham'mawa chachiwiri: bagel yaying'ono yowuma kapena crouton wamba; radishes ochepa; mafuta otsika kefir (200 ml).
Chakudya chamadzulo: chidutswa cha nsomba yophika, yokazinga ndi horseradish; 2-3 mbatata zophika kapena zophika ndi zitsamba, pang'ono ndi mafuta.
Chakudya chamasana: keke yaying'ono kapena ma cookie; msuzi wa zipatso (galasi).
Chakudya chamadzulo: kapu yamkaka ndi chidutswa cha mkate; ngati mukufuna chokoma, mutha kudya halva pang'ono m'malo mwa ufa.
Menyu A ya sabata yachiwiri
Chakudya cham'mawa: mkate wonse wambewu; msuzi kuchokera zipatso kapena ndiwo zamasamba (250 ml).
Chakudya cham'mawa chachiwiri: magawo awiri a mkate wakuda ndi kagawo ka feta tchizi ndi kapu ya tiyi / khofi.
Chakudya chamasana: 2 cutlets ang'onoang'ono owonda (makamaka otenthedwa); kaloti grated; kapu ya odzola.
Chakudya chamadzulo: zipatso kapena bisiketi; Khofi wa tiyi.
Chakudya: galasi la kefir ndi buledi wopanikizana.
Menyu Sabata yachiwiri
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi uchi; tiyi / khofi ndi mkaka.
Chakudya cham'mawa chachiwiri: masangweji ang'onoang'ono (2 pcs.) Mkate wakuda, nyama yowonda, magawo a phwetekere.
Chakudya chamadzulo: gawo la borscht yofiira (makamaka yophika popanda kuwotcha); dzira lophika la nkhuku, chidutswa cha nsomba yophika; mbatata zophika; masamba a letesi.
Chakudya chamasana: kapu ya kefir ndi rye crouton.
Chakudya chamadzulo: ma radish ochepa; 30-40 g tchizi wosatulutsidwa; chikho cha tiyi.
Menyu A ya sabata lachitatu
Chakudya cham'mawa: chidutswa cha mkate wakuda ndi uchi kapena kupanikizana; Tiyi wa khofi.
Chakudya cham'mawa chachiwiri: dzira la nkhuku yophika kapena yokazinga popanda batala; radish; mkate wakuda ndi kapu ya kefir yamafuta ochepa.
Nkhomaliro: nyama yang'ombe (mwachangu mu poto youma); sipinachi saladi ndi pang'ono mafuta otsika wowawasa kirimu; kapu ya msuzi.
Chakudya chamasana: apulo; mkate wonse wambewu.
Chakudya chamadzulo: masipuni angapo a tchizi tchizi chamafuta ochepa; chidutswa cha mkate wa rye; kapu yamkaka wosalala kapena wamafuta ochepa.
Menyu Sabata lachitatu
Kadzutsa: galasi la mkaka wokhala ndi croutons ndi uchi.
Chakudya cham'mawa chachiwiri: masangweji ang'onoang'ono a 2 rye kapena mkate wakuda ndi nyama yopanda nyama kapena nyama; 2 tomato; kapu ya tiyi / khofi.
Chakudya chamadzulo: mpunga wokhala ndi bowa wambiri komanso kapu ya msuzi wopanda mafuta ambiri; 1-2 maapulo ang'onoang'ono ophika.
Chakudya chamasana: nthochi kapena bisiketi; Khofi wa tiyi.
Chakudya chamadzulo: chidutswa cha mkate wa rye ndi chidutswa cha nyama yamwana wang'ombe; apulo ndi tiyi.
Menyu A ya sabata lachinayi
Chakudya cham'mawa: buledi wa uchi ndi kapu ya tiyi kapena khofi.
Chakudya cham'mawa chachiwiri: masangweji awiri omwe amakhala ndi mkate wa rye, mafuta osanjikiza komanso tchizi wopanda mafuta ambiri; apulo.
Chakudya chamadzulo: nsalu yankhuku yophikidwa limodzi ndi masamba; mbatata yosenda yopanda mafuta (supuni 2) kapena mbatata yophika; masamba a letesi; kapu ya odzola.
Chakudya chamasana: msuzi wa karoti ndi chidutswa cha bisiketi.
Chakudya chamadzulo: buledi kapena supuni zingapo za curd; mafuta otsika kefir.
Menyu Mu sabata lachinayi
Chakudya cham'mawa: mkate wa rye, wothira mafuta ndi mafuta owonda; kapu ya mkaka wopanda mafuta ambiri.
Chakudya cham'mawa chachiwiri: dzira lophika la nkhuku (ma PC 1-2); bagel yaying'ono; tiyi ndi apulo.
Chakudya chamasana: supuni zingapo za nyemba, zophikidwa ndi msuzi wa phwetekere; kapu ya msuzi wa nkhuku wonenepa kwambiri; 2 mbatata yaying'ono yophika ndi zitsamba; apulosi.
Chakudya chamadzulo: osokoneza; kapu ya khofi / tiyi.
Chakudya chamadzulo: 2 magawo ang'onoang'ono a mkate wa rye, kufalikira ndi mafuta ochepa a chiwindi pâté; radishes angapo.
Zindikirani... Sankhani zosiyanasiyana zipatso ndi masamba mankhwala malinga ndi nyengo.
Chitsanzo cha zakudya zamtundu wa Bormental tsiku limodzi
Chakudya cham'mawa (300-350 calories): 100 g wa buckwheat kapena phala la mpunga (kulemera kokonzeka); nyama yowonda (pafupifupi 80 g); 100 g mafuta otsika ndi uchi kapena kupanikizana (1 tsp); tchizi tating'onoting'ono tomwe timalemera 10 g; Khofi wa tiyi.
Chotupitsa (mpaka ma calorie 150): 150 g supu yopanda mafuta / msuzi wa kabichi popanda kukazinga kapena kapu ya tiyi / khofi yokhala ndi ma marshmallows 1-2.
Chakudya chamadzulo (makilogalamu 400-450): nsomba yophika (150-200 g) ndi masamba omwewo yaiwisi kapena yophika yopanda mafuta; kapu ya compote kapena odzola.
Chakudya chamadzulo (pafupifupi 200 calories): 150 g saladi wa masamba osakhala wowuma komanso nsomba; kapu ya tiyi ndi bala la chokoleti chakuda.
Chakudya chamadzulo chachiwiri (mpaka 100 calories): kefir yamafuta ochepa (200 ml) ndi mkate wonse wambewu.
Contraindications kwa chakudya cha nthawi yayitali
Chakudya cha nthawi yayitali chimakhala ndi zotsutsana zochepa. Komabe, popanda kufunsa katswiri wodziwa bwino, anthu ochepera zaka 18 ndipo atakwanitsa zaka 60 sayenera kukhala pamenepo, azimayi ali pamalo osangalatsa komanso panthawi yoyamwitsa, ali ndi mavuto amisala (makamaka limodzi ndi vuto la kudya), ndikuwonjezereka kwa matenda osatha , ndi matenda amtundu uliwonse.
Mapindu A Zakudya
- Zakudya zazitali zimabwera m'njira zosiyanasiyana, chifukwa chake mutha kusankha zakudya zoyenera zomwe zingasinthe moyo wanu.
- Ndi menyu yopangidwa moyenera, thupi silikhala ndi vuto la kusowa kwa michere ndipo, kuwonjezera pa kuchepa thupi, lipezanso thanzi.
- Chakudya cha nthawi yayitali sichichepetsa magwiridwe antchito, sichimakupangitsani kumva kuti muli ndi njala, komanso chimakupatsani thanzi lochepetsa.
- Chifukwa chazakudya zopitilira muyeso zomwe zimalimbikitsidwa ndi zakudya, m'mimba mumachepetsa mphamvu, zomwe zimapangitsa kuti mupewe kudya mopitilira mtsogolo, kuti zikhale zosavuta kukhalabe ndi zotsatira zomwe mwapeza.
- Tiyenera kudziwa mabhonasi oterewa chifukwa chotsatira nthawi yayitali: kudya kumakhala kwachizolowezi, kuthamanga kwa thupi kumayendetsedwa, thupi limatsukidwa mwachilengedwe.
Kuipa kwa zakudya
- Inde, kuchepa thupi sikuchitika liwiro la mphezi. Kuti mukwaniritse zotsatira zowoneka bwino, muyenera kuyang'anira zakudya zanu ndikudzigwira nokha kwa nthawi yayitali. Ndipo zimafunikirabe kuchita zolimba mtima ndikusintha kachitidwe kakudya kambiri.
- Omwe amafunika kunena zabwino ma kilogalamu amafunikira kuleza mtima chifukwa nthawi zina kulemera kumawononga masabata 1-2. Iyi ndi njira yanthawi zonse yomwe imachitika munthu atakhetsa kale kunenepa kwambiri. Poterepa, muyenera kungodikirira. Zachidziwikire kuti posachedwa musangalala ndikuchepetsa.
- Kuwerengera kalori kumalimbikitsidwa pa zakudya. Ambiri amakhumudwitsidwa ndikufunika koyeza chakudya pafupipafupi ndikuwerengera zamagetsi zomwe agwiritsa ntchito.
Kubwezeretsanso zakudya
Zakudya za nthawi yayitali zimatha kusinthidwa nthawi iliyonse, kusiyanasiyana kwake konse kumakhala kofanana mu zakudya ndipo sikutanthauza zoletsa zovuta.