Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 250 Kcal.
Mutawerenga dzina la chakudyachi, mwina mukuganiza kuti mudzayenera kuonda pogwiritsa ntchito matsenga. Koma sizili choncho konse. Mwinanso, chakudya chamatsenga chimatchulidwa chifukwa chimakupatsani mwayi woti muchepetse mafuta okwana kilogalamu 7 sabata imodzi. Tsiku lililonse mumataya kilogalamu yolemera kwambiri. Si ufiti? Tiyeni tiwone momwe zimagwirira ntchito.
Zakudya zamatsenga zofunika
Akatswiri amatchula zakudyazi m'gulu la njira zotsika kwambiri za kusintha kwa thupi. Ndizovuta kwambiri ndipo zimawoneka ngati mtundu wa zakudya zamapuloteni. Kuchepetsa thupi kumachitika chifukwa chochepetsa chakudya ndi mafuta azakudya. Thupi limayenera kutulutsa mphamvu kuchokera kuzinthu zamkati, chifukwa chake limachepetsa.
Menyu yamatsenga yochepetsera thupi iyenera kukonzedwa mosamala, chifukwa zakudya zomwe zimafunikira zimakakamiza kuphatikiza zakudya zama protein, zomwe zimakhala ndi mafuta ochepa komanso ma calories. Kotero, pamndandanda wazinthu zomwe zimaloledwa kugwiritsidwa ntchito pazakudya zamatsenga, panali zotsatirazi:
- mitundu yotsika kwambiri ya tchizi: tofu, feta tchizi, gaudette, yolimbidwa;
- zipatso: maapulo obiriwira, malalanje, maula;
- masamba: sipinachi, kaloti, dzungu, anyezi, broccoli, tomato, kabichi, udzu winawake, letesi, zukini, radishes, nkhaka;
- zipatso zouma (mu prunes woyamba);
- nkhuku mazira;
- mkaka ndi mkaka wothira: tchizi chanyumba ndi kefir, zomwe zili ndi mafuta osapitilira 1%.
Mwa zakumwa pazakudya izi, kuwonjezera pa madzi oyera osakhala ndi kaboni, khofi wakuda (makamaka wobedwa mwachilengedwe) ndi tiyi (wobiriwira wopanda paketi amalimbikitsidwa) amaloledwa. Shuga ndi mkaka siziyenera kuwonjezeredwa pa zakumwa zilizonse. Imwani monga momwe mumafunira, koma opanda kanthu.
Simungathe kudya kapena kumwa china chilichonse kupatula pamwambapa, mutakhala ndi zakudya zamatsenga, apo ayi zotsatira zake zimakhudzidwa kwambiri. Iyi ndi njira yolimba kwambiri. Osapitilira kupitirira nthawi yomwe idanenedwa, apo ayi mutha kuvulaza thupi.
Ponena za zakudya, luso lamatsenga limatanthauza kupezeka kwa zakudya zitatu, zomwe simungathe kudya. Kuphatikiza apo, ngati mukufuna kuchita chilichonse malinga ndi malamulowo, kadzutsa, yomwe imangokhala ndi madzi osaswedwa, sayenera kukhala 9 koloko. Khalani ndi nkhomaliro isanakwane 14:00, ndipo muyenera kukhala ndi chakudya nthawi ya 18:00 pazipita. Mutatha kudya, muyenera kuiwala za chakudya mpaka tsiku lotsatira ndipo ngati njala ibwera, ikani ndi tiyi ndi madzi okhaokha. Mutha, inde, ndi khofi. Koma usiku ndibwino kuti musamwe mowa mopitirira muyeso, apo ayi, m'malo mosowa chilakolako chodyera, mutha kukumana ndi tulo.
Popeza njirayi ilibe zamahydrohydrate, omwe amaikonza samafuna masewera. Kuphatikiza apo, tikulimbikitsidwa kuti munthawi yotsatira malamulo azakudya zamatsenga kusiya chilichonse chomwe chingakutengereni mphamvu zanu. Zakudya zomanga thupi zotsika kwambiri sizingakhale zovuta kuzikwaniritsa. Ndikothekera kuti muchepetse kuchita masewera olimbitsa thupi m'mawa komanso mwachidule kapena masewera olimbitsa thupi. Koma kugona mokwanira (kugona osachepera maola 8) ndikukhala mumlengalenga kwa ola limodzi kapena awiri patsiku ndizoposa zofunika. Izi zithandizira kuti thupi lipezenso msanga komanso kulekerera malamulo azakudya mosavuta. Komanso, omwe amapanga zakudyazi amalangiza kuti mudzimadzimadzimadzimadzimadzimadzimadzimadzimodzi, kutikita minofu ndikumasuka bwino. Ndi bwino kutsatira zakudya ngati izi patchuthi, pomwe mutha kugona pabedi kuposa masiku onse ndikupita kokasangalala (kapena kuzichita kunyumba).
Kuti musunge zotsatira zomwe mwapeza osavulaza thupi, muyenera kutuluka mu zakudya zamatsenga bwino komanso mosamala. Malamulo oyambira pakusiya madongosolo azakudya akuphatikizira malingaliro amtsikulo. Zakudya zoletsedwa kale ziyenera kuwonjezedwa pang'onopang'ono.
Patsiku loyamba mutatha kudya kwa masiku asanu ndi awiri, ndi bwino kuti musatchule chilichonse chatsopano kuchokera kuzinthuzo. Ingowonjezerani kuchuluka kwa chakudya chololedwa pazakudya pang'ono. Mwachitsanzo, gwiritsani ntchito mazira owiritsa pang'ono pa kadzutsa, mpaka 300 g wa masamba ophika pa nkhomaliro, ndi saladi watsopano wamasamba chakudya chamadzulo.
Pazakudya za tsiku lachiwiri, phatikizani nyama yophika pang'ono kapena nsomba zowonda (ngati njira - nsomba zomwe mumakonda).
Pa tsiku lachitatu mutatha kudya zamatsenga, onjezani tirigu kapena pasitala wa tirigu pazosankha. Ngati mukufunadi chokoma, dziloleni pang'ono, koma m'mawa.
Kenako, onjezerani zipatso ndi ndiwo zamasamba. Idyani chilichonse chimene mukufuna. Chitani izi masiku anayi mpaka asanu ndi awiri.
Ndipo pokhapokha sabata litatha, zakudya zina zimatha kuwonjezera pazakudya, osayiwala za zakudya zoyenera komanso osadya mopitirira muyeso. Kupanda kutero, ndimayesedwe otere, ma kilogalamu omwe adakusiyani amathanso kuperekanso moni. Ndipo tsopano zikhala zabwino kwambiri (mosasamala kanthu kuti munali abwenzi ndi masewerawa mukamadya kapena musanayambike) kuthandiza kuti muchepetse kunenepa mothandizidwa ndi masewera olimbitsa thupi ndikuphunzira madera ovuta. Izi zidzakupangitsani kuti muchepetse kokha, komanso zithandizire kupeza thupi lokongola, lotanuka.
Masiku onse 7 muyenera kutsatira menyu pansipa. Ndizoletsedwa kusinthanitsa, kuwonjezera zatsopano, kuchotsa zakudya zomwe zimaperekedwa ndi malamulo azakudya.
tsiku 1
Chakudya cham'mawa: khofi wakuda.
Nkhomaliro: 2 mazira a nkhuku owiritsa kwambiri; Kagawo ka tchizi kolimba kolemera pafupifupi 20 g.
Kudya: analola masamba atsopano, okongoletsedwa mu saladi (mpaka 200 g). Itha kuthiridwa ndi masamba ochepa (makamaka azitona) mafuta.
tsiku 2
Chakudya cham'mawa: khofi wakuda.
Chakudya: dzira la nkhuku yophika 1 ndi apulo 1 wapakatikati.
Kudya: 1 dzira la nkhuku yophika.
tsiku 3
Chakudya cham'mawa: kapu ya tiyi wobiriwira.
Chakudya chamasana: gawo la tchizi la mafuta ochepa (mpaka 150 g).
Chakudya chamadzulo: saladi wamasamba wothira mafuta (150 g).
tsiku 4
Chakudya cham'mawa: khofi wakuda.
Chakudya: dzira la nkhuku lotsetsereka; Mitengo ya prunes kapena nambala yomweyo.
Kudya: 1 dzira lowiritsa kwambiri.
tsiku 5
Chakudya cham'mawa: kapu ya tiyi wobiriwira.
Chakudya: 100 g kabichi ndi kaloti, stewed m'madzi popanda kuwonjezera mafuta.
Kudya: 1 dzira lophika kwambiri.
tsiku 6
Chakudya cham'mawa: khofi wakuda.
Chakudya chamadzulo: maapulo kapena malalanje (pafupifupi 200 g).
Chakudya: galasi la 1% kefir (mutha kulisinthanitsa ndi mkaka wopindika wamafuta omwewo kapena wopanda mafuta).
tsiku 7
Chakudya cham'mawa: khofi wakuda.
Chakudya chamadzulo: 30 g wa tchizi wolimba; zipatso (apulo kapena lalanje) pafupifupi 100 g.
Chakudya chamadzulo: Mazira a nkhuku owiritsa kwambiri.
Zotsutsana ndi zakudya zamatsenga
- Ndi zoletsedwa kutiletsa kudya motere kwa anthu omwe ali ndi vuto la kugaya zakudya, ali ndi matenda aliwonse am'mimba, azimayi ali ndi pakati komanso akuyamwitsa, achinyamata, anthu okalamba.
- Simungathe kuchepa thupi nthawi ngati yomwe mumachira pambuyo pakuchita opaleshoni, kukulirakulira kwa matenda aliwonse omwe ali ndi matenda, omwe ali ndi matenda amtima, chiwindi, impso ndi zina zowopsa.
- Sitikulimbikitsidwa kutsatira malamulowa pamwambapa kwa anthu omwe ali ndi nkhawa yamphamvu kapena yakuthupi. Ngati ndinu m'modzi wa iwo, ndibwino kuyang'ana njira yodalirika komanso yofatsa yopangira matupi.
- Nthawi zambiri, ndi akulu okha omwe athanzi labwino omwe amatha kukhala pachakudya chotere, kenako kufunsa kwa akatswiri oyenerera sikungakhale kopepuka konse.
Ubwino wazakudya zamatsenga
Ubwino waukulu wazakudya zamatsenga ndizothandiza komanso kuthamanga kwa zotsatira. Kwa iwo omwe akufunika kuwongolera mwachangu mawonekedwe awo, chakudyachi chimasandukadi mtundu wamatsenga, ndikumalungamitsa dzina lake lachinsinsi.
Zoyipa zamatsenga
- Njira imeneyi ndiyabwino kwambiri. Chifukwa chake iwo omwe sangadzitamandire ndi mphamvu yogwirika ndi minyewa yamphamvu, ndibwino kuti muzilambalala.
- Khalani okonzeka kuti panthawi yamatsenga, makamaka m'masiku ake oyambirira, kufooka, ngakhale chizungulire, kumatha kuchitika.
- Kuwonongeka kwamaganizidwe, mphwayi, kukwiya sizachilendo.
- Maganizo ndi magwiridwe antchito amathanso kuchepetsedwa kwambiri.
Kubwezeretsanso zakudya zamatsenga
Ngati chakudyachi chinali chosavuta kwa inu, koma muyenera kuonda, mutha kubwereza. Koma palibe chifukwa chothamangira. Dikirani osachepera mwezi umodzi kapena iwiri, kuti musawopsyeze thupi ndikusavulaza. Ziwalo zanu ndi machitidwe anu amafunikirabe kanthawi kochepa kuti achire pazoletsa zazikulu izi.