Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 9.
Ma calorie apakati tsiku ndi tsiku ndi 680 Kcal.
Njira yochepetsayi idapangidwa ndi katswiri wazakudya waku Russia Margarita Koroleva. Zonsezi zimatha masiku 9 (masiku atatu, 3-diets). Oyimira mabizinesi ambiri awonetsero, omwe samabisala, amatembenukira ku njira yochepetsera thupi yopangidwa ndi Mfumukazi. Amati woyimba Valeria adatha kutaya makilogalamu 3 pa iye. Tiyeni tiwone bwino za chakudya cha nyenyezi.
Zofunikira pazakudya za Margarita Koroleva
Masiku atatu aliwonse, malinga ndi zomwe mfumukazi idadya, muyenera kudzaza thupi ndi zakudya zina. Zakudya zimapita kunkhondo. Kenako mapuloteni amayamba kugwira ntchito, zomwe zimapangitsa kuti mafuta awonongeke. Ndipo ntchitoyi imamalizidwa ndi ndiwo zamasamba zomwe zimatsuka thupi la poizoni, poizoni ndi zinthu zina zovulaza zomwe zimayambitsa kupyola muyeso komanso kusagwirizana ndi thanzi.
Tsiku lililonse, Margarita Koroleva amalimbikitsa kumwa madzi ambiri (2-2,5 malita a madzi oyera). Koma wolemba njirayi amachenjeza kuti kumwa madzi kumathyoledwa mofanana ndi zakudya. Imwani madzi osachepera maulendo 6 (ndipo makamaka 8-10). Pitani ku dzenje lakuthiririra m'mawa. Nthawi zambiri - chachiwiri, kuti tisakhumudwitse kuwonekera chifukwa chakumwa kwamadzimadzi madzulo.
Pofuna kuti zotsatira zake zitheke pa zakudya, mutazisiya, ndikofunikira kutsatira malamulo awa, omwe Margarita Koroleva amalimbikira.
Onetsetsani kuti mwadya kadzutsa. Chakudya choyamba chimathandiza kuyambitsa kagayidwe kake ndipo, chifukwa chake, kuti asamadye kwambiri mtsogolo. Inde, nthawi zambiri, popanda kudya chakudya cham'mawa, munthu amangodya chakudya chamasana kapena, chabwino koposa, chakudya chamadzulo. Ndimakhalidwe akudya chonchi, imathandizira mosavuta mawonekedwe a mapaundi owonjezera munthawi yochepa.
Wolemba zakudya amafuna kuti nthawi zonse tizidya mosamala. Mukamagwiritsa ntchito izi kapena izi, dzifunseni funso loti zingabweretsere thupi liti? Zowonadi, zakudya zina zitha kuwononga thanzi.
Yesetsani kusinthana ndi chakudya chamagulu mpaka muyaya ndikudya m'maola 3-4, popewa kupuma kwakanthawi kochepa. Poterepa, ndikofunikira kuwunika kuchuluka kwa chakudya. Chakudya chimodzi sayenera kupitirira 250 g. Ngati sizingatheke kulemera, mutha kugwiritsa ntchito galasi wamba ndikuwongolera zomwe mwadya motere: nthawi imodzi timadya gawo lomwe limakwanira galasi limodzi.
Onjezerani zonunkhira pa zakudya zanu, zonunkhira zomwe zimathandizira kufulumizitsa kagayidwe kake ndikupewa kuchuluka kwakanthawi.
Pofuna kuti asapereke mwayi kuti abwerere kunenepa kwambiri, kamodzi pa sabata, Mfumukazi imalimbikitsa kutsitsa motere. Masana, imwani malita 1-1,5 a mkaka wopanda mafuta ochepa kapena ochepa mafuta opaka mkaka m'magawo ofanana komanso munthawi yofanana.
Musaiwale za masewera olimbitsa thupi. Ngati mukufuna kuonda, kuchita masewera olimbitsa thupi kuyenera kukhala osachepera mphindi 40, popeza mafuta amatenthedwa mphindi 20 zokha kuyamba kulimbitsa thupi.
Yesetsani kupewa zakudya zokazinga palimodzi. Ndi bwino kuwonjezera mafuta pang'ono a masamba (omwe sayenera kunena mopanda tanthauzo) ku mbale yokonzedwa bwino, ndi pang'ono.
Ngakhale munthawi zosadya, musagwiritse ntchito mopitirira muyeso zakudya zamapuloteni. Monga momwe akatswiri azakudya amanenera, kwa amayi, kuchuluka kwawo kuyenera kukhala 250 g patsiku, kwa amuna - opitilira 300 g.
Masiku oyamba a 3 - mpunga, madzi ndi uchi.
Margarita Koroleva amalimbikitsa kugwiritsa ntchito mpunga woyera, makamaka mpunga wautali. Kodi kuphika? Usiku wapitawo, tsanulirani gawo lofunikira (250 g) la mpunga ndi madzi ozizira, tsukani m'mawa kwambiri ndikutumiza kukaphika. Pophika, tsanulirani mpunga ndi madzi otentha (ratio 1: 2). Kuphika kwa mphindi 15. Timadya mpunga pang'ono pang'ono, nthawi 5-6, pafupifupi magawo ofanana tikamva njala.
Koma uchi, kuti ulimbikitse thupi ndikuthira mafuta ndi zinthu zofunikira, tikulimbikitsidwa kuti tidye pakati pa chakudya, osaphatikiza ndi mpunga kapena madzi.
Masiku atatu achiwiri - yophika nyama yowonda kapena nsomba.
Ndi bwino kudya nyama mpaka 1200 g patsiku, kapena mpaka 700 g nsomba. Masiku a nyama ndi nsomba amatha kusinthana. Izi, makamaka, zimathandiza kuwonetsetsa kuti mndandanda wamtundu womwewo usakulepheretseni ndipo sichikuyambitsa kuwonongeka. Kuphika zinthu izi ndi imodzi mwa njira zotsatirazi: mu boiler iwiri, chithupsa, mphodza kapena kuphika. Mukamadya, onetsetsani kuti mwachotsa khungu ndikuchotsa tinthu tambirimbiri tamafuta. Monga mpunga, timadya nyama ndi nsomba, tikuzigawa mu magawo 5-6 ofanana. Gawo lomaliza liyenera kudyedwa, pazipita, isanakwane 19 koloko masana, kapena osachepera maola 2-3 usiku usanapumule (ngati mugona mochedwa kwambiri, ndipo kupuma kotereku pakati pa chakudya kuli ngati kuzunzidwa kwa inu). Mukhoza kuwonjezera zitsamba ku mbale, koma musagwiritse ntchito mchere. Mwa njira, malingaliro omwewo kwa masiku atatu oyambirira, pamene mpunga umakonda kwambiri.
Otsiriza 3 masiku - 1 makilogalamu zamasamba patsiku.
Katswiri wa zamankhwala amalimbikitsa kuti azikonda masamba azitsamba zoyera komanso zobiriwira (makamaka, monga nkhaka, kabichi, anyezi, zukini zazing'ono). Masamba achikuda nawonso amaloledwa, koma payenera kukhala ochepera pazosankha zanu kuposa akale. Kuchokera pamitundu yoyambirira tomato, beets, kaloti, tsabola belu. Ndibwino kuti tidye theka la masamba omwe amaloledwa, ndipo theka lina adaphika, kuphika kapena kuphika (koma kumbukirani kuti sitiwonjezera mafuta). Muthanso kuwonjezera 3 tsp pazakudya zatsiku ndi tsiku. uchi wabwino womwe ungathe kusungunuka m'madzi. Kuphatikiza pa madzi, mutha kumwa tiyi wobiriwira wopanda shuga. Monga masiku asanu ndi limodzi apitawa, idyani pang'ono.
Zotsutsana ndi zakudya za Koroleva
1. Kukhala pachakudya cha Margarita Koroleva ndikoletsedwa kwa iwo omwe ali ndi gastritis, zilonda zam'mimba, matenda akulu amtima ndi mitsempha.
2. Mulimonsemo, popeza chakudya cha masiku asanu ndi anayi ichi ndi chokhwima kwambiri, ndibwino kukaonana ndi dokotala. Pendani mayeso oyambira musanayambe. Mwina inunso simukudziwa zovuta zina ndi thupi lanu. Samalani.
3. Tiyenera kudziwa kuti tsiku lolandilidwa la kefir silingafunikire kugwiritsidwa ntchito ndi iwo omwe ali ndi matenda am'magazi. Sankhani zotsitsa zosiyana ndikuzichita mukakambirana ndi katswiri wodziwa zambiri.
4. Osayamba kudya pang'ono ngakhale mukudwala chimfine kapena matenda. Dikirani mpaka thupi libwerere mwakale, kenako ndikutaya thupi.
5. Ndikofunika kupuma pang'ono kuti muchepetse kunenepa, kapena kuchepetsanso malamulo azakudya ngati mukudwala.
Ubwino zakudya Margarita Koroleva
1. Chophatikizika chopanda chikaiko cha zakudya ndizothandiza. Monga anthu wamba omanga, pazoyeserera zawo adalandira mphotho yakuchepa mpaka 5 kg yolemera kwambiri. Zodzaza nthawi zambiri zimataya makilogalamu 10 onse. Chifukwa chake palibe chifukwa chokayikira kugwira ntchito kwa zakudya za Koroleva.
2. Zakudya zimathandizira kusintha kagayidwe kabwino ka thupi. Metabolism ikukula. Chifukwa chake mukasintha chakudya chamagulu, chopanda pake, chopatsa thanzi mukatha kudya, mwina simukhala bwino.
3. Ndikoyenera kudziwa kuti chakudyacho chimakhala ndi zakudya zopatsa thanzi zomwe zingathandize kuti thupi likhale ndi zinthu zonse zofunika. Tikukupemphani kuti tipereke chidwi kwambiri pazinthu zopindulitsa zomwe zili muzakudya za Margarita Koroleva.
4. M'masiku atatu oyambilira muyenera kudya mpunga. Muli ma amino acid, mavitamini B, omwe amathandizira dongosolo lamanjenje, amalimbitsa minofu yamtima, amapereka thupi ndi ayodini, phosphorous ndi calcium. Mpunga, monga burashi, umachotsa sodium wochuluka wambiri ngati mchere m'thupi. Mpunga umathandiza kwambiri pa zilonda za m'mimba ndi zilonda zam'mimba. Komanso kudya mpunga pafupipafupi kumathandiza kuti magazi aziyenda bwino. Amachotsa mpunga m'thupi komanso madzimadzi owonjezera, nthawi zambiri amapangitsa edema.
5. Nsomba zolimbikitsa gawo lachiwiri la zakudya zimakhala ndi mchere wambiri, mavitamini ndi kufufuza zinthu. Kudya nsomba ndi nsomba zosiyanasiyana nthawi zonse kumathandiza kuti thupi likhale lachinyamata komanso kuti liwoneke bwino. Komanso, mankhwalawa amathandizira kuthana ndi atherosulinosis ndi zovuta zamtima. Kugwiritsa ntchito kwambiri nsomba zam'madzi kumakhudzanso kuchuluka kwa hemoglobin. Nsomba zabwino kwambiri zimakwaniritsa kusowa kwachitsulo m'thupi la munthu.
6. Nyama imatipatsa zomanga thupi zambiri - zomangira zazikuluzikulu zomwe zimathandizira kudyetsa minofu, potero zimachotsa thupi mafuta owonjezera motero, zimathandizira kuti muchepetse. Nyama imakhala ndi amino acid wofunikira kuti thupi liziyenda bwino. Komanso, ma amino acid amatenga nawo gawo pakuphatikizira kwa mahomoni okula, ndichifukwa chake kudya nyama ndikofunikira kwambiri kwa ana kuyambira ali aang'ono.
7. N'zosatheka kunyalanyaza ndi masamba, omwe ali ndi ulemu wapadera muzakudya zamasiku atatu. Ubwino waukulu wa mankhwala a masamba ndi chakuti iwo ali ndi phindu pa chitetezo cha mthupi lonse, kuteteza kuchitika kwa matenda opatsirana. Zamasamba zambiri zimakhala ndi zakudya zomwe zimatengedwa kwathunthu ndi thupi ndikudziunjikira mmenemo. Kudya masamba kumathandizanso kuchepetsa chiopsezo cha matenda a m'mapapo, matenda a mtima, khansa, ndi matenda ena ambiri.
Zoyipa za zakudya za Margarita Koroleva
1. Ngakhale kuti zinthu zomwe zimagwiritsidwa ntchito pazakudya zimakhala zothandiza mwazokha, mavitamini ndi mchere sizingakhale zokwanira kwa thupi, chifukwa zimatengedwa mosiyana. Ena adzakhala okwanira, pamene ena adzakhala ochepa.
2. Shuga wamagazi, makamaka masiku ampunga, amatha kusinthasintha mosavomerezeka.
3. Ndipo masiku enieni a nyama (makamaka masiku a nkhuku) amatha kukhudza mchere wamadzi osati mwanjira yabwino kwambiri.
4. Komanso, anthu ena amamva njala, osadya kuchuluka kwa chakudya chololedwa patsikulo komanso samakhala omasuka.
Kukhazikitsidwa mobwerezabwereza kwa zakudya za Koroleva
Zakudya izi sizikulimbikitsidwa kale kuposa milungu itatu. Ndipo ndibwino kutsatira pafupipafupi malamulo azakudya zabwino, kuphatikiza zomwe Mfumukazi idapereka. Ndiye, zowonadi, simudzasiyanso kubwerera kukataya mwakhama zolemetsa zosafunikira.