Zakudya zonenepetsa: momwe mungachepetsere thupi posankha zakudya zopepuka ndi zakudya. Menyu yotsika kwambiri kwa sabata limodzi kuti muchepetse kunenepa

Zakudya zopatsa mafuta ochepa: osatinso, zosachepera

Abwino - ngati chakudya chochepa kwambiri chimapangidwa kwa inu ndi katswiri wazakudya. Koma mutha kupanga mapulogalamu anu ochepa azakudya zochepa, podziwa malamulo ake oyambira. Mkazi, pafupifupi, amatha pafupifupi ma 2000 calories patsiku, malinga ndi akatswiri azakudya ambiri. Zachidziwikire, izi zimadalira zaka, kulemera ndi kutalika, komanso moyo wa mayiyo. Kuphatikiza apo, gawo lamaganizidwe limagwira gawo lofunikira - mwachitsanzo, kupsinjika kosalekeza chifukwa cha zovuta kuntchito kapena zolephera m'moyo wanu kumatha kukhudza kwambiri mahomoni azimayi, motero, pama metabolism.

Chakudya chochepa kwambiri chingakuthandizeni kuti muchepetse thupi ngati zakudya zanu zachizolowezi zachepetsedwa kuti mphamvu yake isapitirire 1500, komanso kwa ena ngakhale ma 1000 calories. Palinso mndandanda wazakudya zopatsa mafuta ochepa ma calorie 800, koma akatswiri ambiri azakudya amalankhula za kuopsa kwa kudya mosamalitsa.

Mfundo zoyambira zakudya zochepa:

1. Mphamvu yamphamvu yodyera pakudya kotsika kwambiri iyenera kuchepetsedwa ndi 20-30% ya mtengo wabwinobwino pochepetsa zakudya zomwe zimakhala ndi mafuta ndi chakudya chosavuta;
2. Zakudya zonenepetsa kwambiri zomwe zimakhala ndi mapuloteni ziyenera kupezeka pazakudya kuti minofu ya thupi isavutike, ndipo njira yochepetsera thupi imachitika chifukwa chowotcha mafuta, osati kuchepa kwa minofu;
3. Zakudya zosavuta zimayenera kuchotsedwa kwathunthu, monga: shuga, zonunkhira, zakumwa zotsekemera, ndi bwino kudya mkate wa tirigu kapena chinangwa, koma osaposa 100 g tsiku lililonse;
4. Ndikofunikira kuwonetsetsa kuti osapitirira 50 g wamafuta komanso osapitirira 70 g wa chakudya ali mgulu la chakudya chomwe chimadyedwa tsiku lililonse; Ndi bwino kudya mafuta a masamba ndi zakudya zokhala ndi chakudya chambiri, chifukwa zimathandizira kutentha mafuta m'thupi;
5. Kuchuluka kwa mchere womwe umadyedwa pakudya kumachepa kwambiri;
6. Zakumwa zoledzeretsa panthawi ya zakudya zopatsa mafuta ochepa zimachotsedwa;
7. Chakudya - kasanu patsiku m'magawo apakatikati.

Zakudya zochepa za kalori kwa sabata

Chakudya chochepa cha kalori kwa sabata limodzi ndi kudya kwa kalori tsiku lililonse kwa ma 1100-1200 calories amapangidwa motere. Mafuta sayenera kupitirira 20% ya kuchuluka kwa kalori. Mwakuthupi, izi zikufanana ndi 60 g ya mtedza kapena supuni 2. mafuta a masamba. Mapuloteni mu zakudya ayenera kuchuluka kwa 60g ngati mafuta ochepa kanyumba tchizi, nyama yowonda. Zakudya mu zakudya ziyenera kukhala zathanzi - izi ndi chimanga, mkate wambewu, masamba, zipatso. Pa chakudya chodulidwa mu kalori, mutha kuonda mpaka 4 kg pa sabata.

Chakudya chochepa kwambiri cha sabata chimachokera ku zakudya zomanga thupi komanso zopatsa mphamvu. Zakudya ziyenera kutenthedwa kapena kuphikidwa mu uvuni, osawonjezera mafuta kapena msuzi. Chakudya ayenera kukhala sing'anga chakudya 5 kapena 6 pa tsiku. Kudya sikuyenera kupitirira 7 koloko masana. Muyenera kumwa mpaka 2 malita a madzi oyera patsiku. Komanso kuchokera kumadzi ndikololedwa, tiyi wopanda shuga ndi wakuda kapena wobiriwira. Ngati mumamwa chakumwa cha zipatso kapena compote, ndiye kuti amachulukitsa kuchuluka kwa zopatsa thanzi, ndipo izi ziyenera kuganiziridwanso.

Ubwino ndi kuipa kwa chakudya chochepa kwambiri

Ubwino wazakudya zopatsa mafuta ochepa ndikuti zimapangitsa kukhala kosavuta kutaya pafupifupi 5kg pa sabata. Ndipo palibe chifukwa chosiya chakudya palimodzi, monga ndi zakumwa zakumwa kapena kusala kudya, komanso kukhala pa chinthu chimodzi, monga ndi zakudya zamafuta, chifukwa zimakhala zosasangalatsa. Koma chakudya chochepa kwambiri sichingachite popanda zovuta. Kulemera kocheperako, monga lamulo, kumabweranso mwachangu, kotero ngati mukufuna kulimbikitsa zotsatirazi, muyenera kusiya chakudyacho pang'onopang'ono.

Komanso, kuchepa ndikuti chifukwa cha zakudya zopatsa mafuta ochepa, mutha kumva kuti mulibe mphamvu, mulibe mphamvu, chifukwa mphamvu zimafunikira pazofunikira. Sitikulimbikitsidwa kukhala pachakudya chochepa kwambiri kwa milungu ingapo, chifukwa pakapita nthawi, thupi limasinthira mtundu wina wazakudya, ndipo njira yochepetsera thupi imachedwetsa. Ndipo nthawi zambiri zakudya zazitali zimatha kubweretsa kusokonezeka kwa njira zamagetsi mthupi.

Chakudya chochepa kwambiri chokhala ndi mphamvu zopatsa mphamvu zamafuta ochepera 1000 sichikulimbikitsidwa ndi akatswiri azakudya, chifukwa zimatha kupweteketsa thupi.

Zakudya zamafuta ochepa: menyu ya sabata

Monday:

• kadzutsa: phala la oatmeal 200g, kuphika m'madzi, apulo 1pc, tiyi wobiriwira si wokoma;

• chakudya cham'mawa chachiwiri: 150g ya yogurt yamafuta ochepa popanda zowonjezera;

• nkhomaliro: 200ml msuzi wa masamba, 200g nsomba zotentha;

• akamwe zoziziritsa kukhosi masana: msuzi wa phwetekere;

• : 150g ng'ombe yophika, 150g saladi wa masamba, madzi amchere.

Lachiwiri:

• kadzutsa: dzira lowiritsa, mkate ma PC awiri, tiyi wopanda shuga;

• chakudya cham'mawa chachiwiri: apulo;

• nkhomaliro: 200g msuzi wa mphodza, 100g nyama yophika;

• akamwe zoziziritsa kukhosi masana: 100g kanyumba ya mafuta ochepa;

• chakudya chamadzulo: 150g nsomba, yophika mu uvuni, masamba saladi.

Loweruka:

• chakudya cham'mawa: phala la buckwheat, osati lokoma, lowiritsa m'madzi, tiyi wopanda shuga ndi uchi ndi mandimu;

• chakudya cham'mawa chachiwiri: kefir 1 galasi, mkate wonse wa tirigu 1 pc;

• nkhomaliro: 250ml wa borscht wowonda, 100g wa nyama yophika yophika, saladi wophika wa beet ndi supuni ya mafuta a masamba;

• akamwe zoziziritsa kukhosi masana: mphesa;

• chakudya chamadzulo: tuber imodzi yophika ya mbatata, nsomba ya steak ya 150g.

Lachinayi:

• kadzutsa: dzira lowiritsa, toast, theka la manyumwa, tiyi wopanda shuga;

• chakudya cham'mawa chachiwiri: kanyumba kanyumba kochepa mafuta;

• nkhomaliro: 200ml msuzi wa masamba, 150g steamed nkhuku fillet, masamba saladi;

• chotupitsa masana: zipatso 100g;

• chakudya chamadzulo: 70g wa nyemba zophika, 250ml ya mafuta ochepa a kefir.

Friday:

• kadzutsa: 200g wa mapira phala, 200ml wa mwatsopano cholizira madzi a lalanje;

• chakudya cham'mawa chachiwiri: pichesi kapena apulo;

• nkhomaliro: 200g wa nyama yang'ombe yophika, 150g kabichi saladi, tiyi wakuda wopanda shuga;

• akamwe zoziziritsa kukhosi masana: 100g wa zipatso zouma;

• chakudya chamadzulo: 100g kanyumba kochepa mafuta, apulo kapena lalanje.

Loweruka:

• Lolemba menyu

Lamlungu:

• Lachiwiri menyu