Mtedza zakudya, masiku 5, -3 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 5.

Ma calorie apakati tsiku ndi tsiku ndi 680 Kcal.

Mtedza ndi nkhokwe yachilengedwe ya zinthu zambiri zothandiza. Ngakhale kuti ali ndi zopatsa mphamvu zambiri, mtedza ukagwiritsidwa ntchito moyenera, ungathandize kuchepetsa thupi.

Zofunikira pazakudya za mtedza

Njira za mtedza zosinthira chithunzicho zimaperekedwa m'mitundu yosiyanasiyana. Mtedza ndi zakudya zamafuta, choncho zakudya zambiri za mtedza zimakhala zaufupi.

Mutha kungoyeserera masiku osala kudya mtedza, koma osapitirira kamodzi kapena kawiri pamlungu. Kotero m'mwezi, ndi chiopsezo chochepa cha thanzi, mukhoza kutaya mapaundi owonjezera 3-4. Patsiku losala kudya, muyenera kudya mpaka magalamu 100 a mtedza uliwonse (mutha kuphatikiza mitundu yosiyanasiyana). Yesani kudya pang'onopang'ono ndikukonza zakudya zosachepera 4-5 patsiku. Amaloledwa kuwonjezera zakudya za mtedza ndi tiyi wobiriwira wosatsekemera komanso madzi oyera opanda mpweya. Monga lamulo, tsiku limodzi losala kudya, kuchepa thupi ndi 0,5-1 kg (kutengera mawonekedwe amunthu).

Mutha kutaya mpaka ma kilogalamu awiri olemera kwambiri pogwiritsa ntchito Zakudya za mtedza wamasiku XNUMX, chakudya chatsiku ndi tsiku chomwe chimaphatikizapo kugwiritsa ntchito 50 g mtedza, 100 g nsomba kapena nkhuku za nkhuku, komanso nkhaka ndi tomato. Ndi bwino kukana mchere pa zakudya. Ngati izi ndizovuta kwa inu, ndiye kuti musapitirire mchere kwambiri mbale. Limbikitsani nthawi ya zakudya zamtundu uwu mpaka masiku asanu ndizotheka ngati muwonjezera kapu ya mkaka wothira (mwachitsanzo, kefir kapena yogurt), wopanda mafuta kapena 1% pazakudya za tsiku ndi tsiku. Muzosankha zonse zamafuta amafuta, ndibwino kumamatira ku zakudya zamagulu ochepa. Izi zithandizira kupewa njala yayikulu ndipo, chifukwa chake, kuwonongeka ndi njirayo.

Ngati simungathe kulingalira moyo wanu wopanda zipatso, mutha kukhala nawo zakudya za mtedza-zipatso… Mukhoza kutsatira izo kwa masiku atatu kapena anayi. Posankha zipatso kuti mudye, ndi bwino kusankha zinthu zopanda mafuta. M'mawa, makamaka mu theka loyamba la ola mutadzuka, muyenera kumwa kapu ya madzi atsopano. Pambuyo pa maola awiri, idyani zipatso ziwiri zomwe mumakonda komanso mtedza wambiri. Ndiye kubwereza zinayendera ndi pafupifupi zikuchokera: madzi, zipatso ndi mtedza ndi basi mtedza. Muyenera kudya zosaposa 2 magalamu a mtedza patsiku. Imwani zamadzimadzi zambiri - osachepera magalasi asanu ndi atatu a madzi aukhondo tsiku lililonse.

Ngati zakudya zomwe zikufunidwazo zikuwoneka zokhwima mokwanira kwa inu, mutha kuzigwiritsa ntchito 10 Day Nut Diet, pambuyo pake, monga lamulo, pafupifupi makilogalamu 3-4 olemera kwambiri amachokanso. Menyu yazakudya ndi yofewa, motero, kuwonjezera pakuchita bwino pakuchepetsa thupi, imatha kuyeretsa thupi ndikuwongolera magwiridwe antchito ake. Zofunikira zazikulu za njira iyi ya nati zikuphatikizapo mfundo yakuti choyamba muyenera kunena "ayi" ku zakudya zokoma ndi zowuma. Timachotsa zakudya zopatsa mphamvu zambirizi ndi zipatso zouma, mtedza, masamba ndi zitsamba zosiyanasiyana. Mukhoza kudya phala (zabwino m'mawa), kumwa zipatso ndi zipatso zouma compotes popanda shuga. Ndi bwino kudya katatu patsiku. Kudya kamodzi kokha sikuyenera kupitirira 250 g.

Kotero kuti kulemera kotayika sikubwerera pambuyo pa zakudya, m'pofunika kuti mutulukemo molondola. M`pofunika kuyambitsa zakudya kale oletsedwa pang`onopang`ono ndi kuonjezera kalori zili zakudya bwino kwambiri. Yesetsani kusunga zakudya zoyenera m'tsogolomu - idyani magawo ang'onoang'ono komanso ang'onoang'ono, sungani ndondomeko ya kumwa ndikukhala paubwenzi ndi zakudya zopatsa thanzi.

Zakudya zamafuta ochepa

Sample Nutrition Diet kwa Masiku 3

Chakudya cham'mawa: saladi ya nkhaka ndi phwetekere; 25 g ma cashews ndi tiyi wobiriwira.

Chakudya: nkhaka.

Chakudya chamasana: 100 g ya nkhuku yophika fillet.

Chakudya chamadzulo: pafupifupi 25 magalamu a amondi.

Chakudya chamadzulo: tomato.

Sample Nutrition Diet kwa Masiku 5

Chakudya cham'mawa: saladi ya phwetekere ndi nkhaka.

Chotupitsa: 25 g cashews; tiyi wobiriwira.

Chakudya chamasana: 50 g wa nsomba yophika nsomba ndi tomato saladi ndi nkhaka; 25 g walnuts.

Chakudya chamasana: kapu ya kefir kapena yogurt yopanda kanthu.

Chakudya chamadzulo: 50 g ya nkhuku yophika nkhuku; kapu ya tiyi.

Chitsanzo cha zakudya za mtedza wa zipatso kwa masiku 3-4

Chakudya cham'mawa: kapu yamadzi a mphesa.

Chakudya: saladi ya apulo-lalanje ndi 30 g ma cashews.

Chakudya chamasana: 200-250 ml ya timadzi tokoma.

Madzulo akamwe zoziziritsa kukhosi: saladi wa manyumwa, apulo ndi lalanje (50 g aliyense chipatso); 2-3 walnuts.

Chakudya chamadzulo: pafupifupi 30 magalamu a amondi.

Zakudya za mtedza kwa masiku 10

Zitsanzo za chakudya cham'mawa:

1. Saladi, yomwe imaphatikizapo tomato, arugula, amondi, zokometsera ndi mafuta pang'ono; khofi.

2. Chidutswa cha pizza chowonda ndi tomato, zitsamba zosiyanasiyana, tchizi chamafuta ochepa ndi mtedza wodulidwa (cashews ndi chisankho chabwino).

3. Casserole kuchokera ku kanyumba kakang'ono kakang'ono ka mafuta ndi amondi, omwe amatha kuthiridwa ndi madzi a lalanje; kapu ya tiyi wobiriwira.

Zitsanzo zamadzulo:

1. Msuzi wopangidwa kuchokera ku fennel, mbatata, letesi, mtedza wanthaka ndi madontho angapo a mafuta a azitona; kapu ya phwetekere kapena madzi a dzungu.

2. Msuzi wopangidwa ndi basil; mbatata zophikidwa zingapo; masamba a letesi ndi kapu ya yogurt yachilengedwe.

3. Saladi ya bowa yophika ndi mtedza, zomwe zimaloledwa kuti zikhale ndi 1 tsp. kirimu wowawasa; zipatso zouma pang'ono ndi kapu ya madzi a zipatso.

Zitsanzo zokhwasula-khwasula:

1. Mtedza wosakanikirana ndi zoumba.

2. Ma walnuts angapo ndi apulo wobiriwira.

3. Madeti angapo ndi mtedza uliwonse.

Zitsanzo za chakudya chamadzulo:

1. Supuni zochepa za oatmeal, zophikidwa m'madzi; kapu ya zitsamba kapena tiyi wobiriwira.

2. Saladi ya tchizi yamafuta ochepa, sipinachi, madontho ochepa a maolivi; tiyi hibiscus.

3. Saladi ndi kaloti wodulidwa ndi kirimu wowawasa pang'ono; compote ya zipatso zouma.

Contraindications kwa mtedza zakudya

  1. Waukulu contraindications kwa nati njira monga nthawi ya mimba, mkaka wa m`mawere, zaka 18 ndi okalamba.
  2. Inu simungakhoze kudya mtedza ngati inu nokha salolera mankhwala, komanso ngati muli ndi chiwindi kapena matenda a m'mimba.
  3. Choyipa china chowonera zakudya zamafuta ndi kukhalapo kwa psoriasis kapena eczema.
  4. Ndi amondi omwe sali ovomerezeka pamtima palpitations, ndi hazelnuts kwa matenda a shuga ndi matenda a chiwindi.
  5. Kukaonana ndi dokotala ndikofunikira kwambiri musanayambe kudya.

Ubwino wa Zakudya Zamtedza

  1. Kuphatikiza pa mfundo yakuti zakudya za nutty zimathandizira kuti chiwerengerocho chikhale chamakono mu nthawi yochepa, chimatha kulemeretsa thupi ndi zigawo zamtengo wapatali.
  2. Walnut amadziwika kuti amalimbikitsa ubongo, amawongolera kukumbukira, komanso amalepheretsa kukhumudwa. Kudya kwawo nthawi zonse (zowona, pang'onopang'ono) kumathandiza kuthana ndi vuto la neurotic, kumapatsa thupi kupirira ndi mphamvu. Mtundu uwu wa mtedza ndi zothandiza kwambiri matenda monga matenda oopsa, atherosclerosis, matenda a mtima.
  3. Hazelnuts amatchedwa "nyama yamasamba". Ndiwolemera kwambiri mu mapuloteni ndi ma amino acid ndipo amatha kufananiza ndi zinthu zanyama. Awiri mwa magawo atatu a hazelnuts ndi unsaturated mafuta zidulo: palmitic, stearic, myristic, oleic. Ma antioxidants omwe amapezeka mu hazelnuts amatha kulimbana ndi ma free radicals owopsa, ndipo calcium ndi potaziyamu ndizopindulitsa kwambiri pakugwira bwino ntchito kwamanjenje.
  4. Ma amondi ankagwiritsidwa ntchito pochiza matenda a matumbo ndi genitourinary system mu Middle Ages. Komanso, mtedza normalizes chopondapo, kupereka wofatsa mankhwala ofewetsa tuvi tolimba kwenikweni. Mwa njira, chifukwa cha matenda a m'mimba, mungagwiritse ntchito mkaka wa amondi, womwe umapangidwa ndikupera ma amondi ndikuwatsitsa m'madzi. Mtedzawu ndi wothandiza kwambiri pakugona, asthenic mikhalidwe komanso kupsinjika.
  5. Koma cashews, mtedza ntchito monga ambiri zimandilimbikitsa fuluwenza, mphumu bronchial ndi matenda ena tizilombo, komanso matenda okhudza circulatory ndi kupuma kachitidwe.
  6. Pistachios kwa nthawi yayitali amatchedwa mtedza wa "rejuvenating". Ndipo zonse chifukwa chakuti ali olemera kwambiri mu mavitamini E, B ndi zovuta za antioxidants. Ma carotenoids, omwe ali ochuluka mu pistachios, amathandizira kuwona bwino ndikuchepetsa cholesterol yoyipa.
  7. Chifukwa chake, kuwonetsa pang'ono mtedza muzakudya, ngati palibe zotsutsana ndikugwiritsa ntchito kwawo, sikungakhale kopambana mulimonse.

Kuipa kwa chakudya cha mtedza

  • Kuipa kwa chakudya cha mtedza kumaphatikizapo kuti mitundu ina (njira ya masiku atatu, masiku osala kudya) imakhala ndi zakudya zochepa. Chifukwa chake, ngakhale kukhuta kwa mtedzawo, mutha kukhala ndi njala.
  • Ngati mumakonda kudya kwambiri ndikudzilola kuti mukhale ovulaza, ndiye kuti mukudya simungathe kuchita popanda kuyesetsa kwakukulu, chifukwa mudzafunika kusiya, maswiti ndi zakudya zowuma.
  • Ndikoyeneranso kudziwa kuti njira imeneyi sichitha kutaya makilogalamu ambiri, choncho ndi yoyenera kwa iwo omwe akufunika kutaya makilogalamu 5. Ngati muli ndi kunenepa kwambiri, ndiye kuti njira imodzi ya mtedza ndi yosatheka kutero.

Kugwiritsanso ntchito zakudya za mtedza

Zakudya zobwerezedwa pa mtedza (osawerengera masiku osala kudya) siziyenera kuchitidwa mopitilira kamodzi pa mwezi ndi theka. Izi zimagwiranso ntchito panjira zonse kupatula masiku a 10. Pa izi, motalikirapo, sikoyenera kukhala nthawi zambiri kuposa kamodzi pa miyezi 2-3.

Siyani Mumakonda