Zamkatimu
- Zofunikira pazakudya zopatsa thanzi
- Zakudya zopatsa thanzi menyu
- Chitsanzo cha chakudya chamlungu ndi mlungu cha zakudya zopatsa thanzi (chosankha 1)
- Chitsanzo cha chakudya chamlungu ndi mlungu cha zakudya zopatsa thanzi (chosankha 2)
- Contraindications kwa zakudya zopatsa thanzi
- Ubwino wa Zakudya Zopatsa thanzi
- Kuipa kwa zakudya zopatsa thanzi
- Kugwiritsanso ntchito zakudya zopatsa thanzi
Kulemera kwa 3 kg m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 2100 Kcal.
Monga lamulo, mawu akuti "zakudya" amayikidwa ndi chikhumbo chofuna kuchepetsa thupi. Koma anthu omwe amafunikira kunenepa amakhalanso pazakudya.
Zifukwa zosiyanasiyana zimabweretsa kuchepa thupi - mavuto am'mimba, kusamvana, kusalinganika kwa mahomoni ndi zovuta zina zaumoyo. Mulimonsemo, mkhalidwewo uyenera kuwongoleredwa. Pachifukwa ichi, akatswiri apanga njira yopatsa thanzi yomwe yafala kwambiri pansi pa dzina lakuti "zakudya zopatsa thanzi".
Zofunikira pazakudya zopatsa thanzi
Chodabwitsa cha zakudya zopatsa thanzi ndikuti menyu ake amakhala ndi zopatsa mphamvu zambiri kuposa zomwe zimalimbikitsidwa. Malinga ndi zofunikira za njirayi, ndi bwino kudya pafupifupi 2100-3400 mayunitsi amphamvu tsiku lililonse. Onjezani ma calories pang'onopang'ono, ndikuwonjezera pafupifupi 200-300 zopatsa mphamvu tsiku lililonse. Zakudya zimatha masabata 1-4, malingana ndi zolinga zanu. Ngati kuli kofunika kunenepa kwambiri ndipo sikunali kotheka kuchita izi kumapeto kwa nthawi ya zakudya, onetsetsani kuti mufunsane ndi dokotala musanapitirize kudya.
Zakudya zopatsa thanzi (zokhutiritsa) zimatchula kugwiritsa ntchito nyama m'njira zosiyanasiyana (ichi ndiye chinthu chachikulu cha menyu), komanso mazira, chimanga, masamba, zipatso, tchizi ndi zakudya zina zopatsa mphamvu kwambiri. Popeza zakudya zazakudyazi zimakhala ndi zopatsa mphamvu zambiri, mutha kudya zakudya zomwe mumakonda, makamaka maswiti. Koma kutsindika kudali pa chakudya choyenera cha thanzi. Izi zidzapatsa thupi zinthu zonse ndi zigawo zofunika kuti zigwire bwino ntchito, zomwe ndizofunikira kwambiri tsopano.
Ndikofunikira kusinthira ku zakudya zopatsa thanzi bwino kuti mupewe kulemedwa kwakukulu pazakudya zam'mimba ndipo, m'malo mwazofunikira, musawononge thupi kwambiri. Panthawi imodzimodziyo, musaiwale za kumwa madzi okwanira, kugona mokwanira komanso kuchita masewera olimbitsa thupi (pokhapokha, ndithudi, thupi latha). Kupatula apo, mukufuna kupeza minofu ndikukhala ndi thupi lokongola, osati kunyada komanso mafuta ochulukirapo? Samalirani thupi lanu (mwachitsanzo, kupaka minofu, osachepera). Izi zidzachepetsa chiopsezo cha kutambasula ndi zina zosasangalatsa chifukwa cha kufalikira kwa chiwerengerocho. Nthawi zambiri mu sabata limodzi lopatsa thanzi ndizotheka kupeza ma kilogalamu 3-5.
Chitsanzo cha chakudya chamlungu ndi mlungu cha zakudya zopatsa thanzi (chosankha 1)
tsiku 1
Chakudya cham'mawa: chidutswa cha mkate wa chinangwa ndi batala; Kofi ya tiyi.
Chakudya cham'mawa chachiwiri: chidutswa cha ng'ombe yophika (100 g); mkate; tomato.
Chakudya chamasana: mbale ya supu ya kabichi; mkate wa chimanga; 100 g wa ng'ombe stewed mu pang'ono mafuta masamba; semolina phala (2 tbsp. l.); nthochi; tiyi.
Madzulo akamwe zoziziritsa kukhosi: manyumwa ndi nkhuyu (4-5 ma PC.).
Chakudya cham'mawa: nyama yankhumba (100 g); pafupifupi kuchuluka kwa mbatata yosenda, tiyi.
tsiku 2
Chakudya cham'mawa: chimanga kapena oatmeal (supuni zingapo), wothira mkaka; Kofi ya tiyi).
Chakudya cham'mawa chachiwiri: ng'ombe yophika kapena yokazinga (100 g) ndi ma PC 2-3. mtedza.
Chakudya chamasana: mbale (pafupifupi 250 ml) ya borscht; chidutswa cha soseji yophika kapena nyama; 2 magawo a mkate wa chimanga; ma amondi angapo; lalanje.
Chakudya chamadzulo: theka la galasi la kabichi msuzi; nkhuyu (ma PC 5-6).
Chakudya chamadzulo: offal (100 g), stewed pang'ono mafuta a masamba; phala la buckwheat (140-150 g); mkate; tiyi.
tsiku 3
Chakudya cham'mawa: prunes (ma PC 4); tiyi kapena mchere madzi.
Chakudya cham'mawa chachiwiri: nkhumba yophika (90-100 g); nandolo zobiriwira zamzitini (100 g); tangerine kapena theka la lalanje ndi nkhuyu (ma PC 5-6).
Chakudya chamasana: 200-250 ml ya supu ya nkhuku; 1 chidutswa cha mkate wa chimanga; 150 g mbatata yosenda; nsomba yokazinga (100 g); apulo ndi tiyi.
Chakudya chamadzulo: madzi a zipatso; 4 zinthu. prunes.
Chakudya chamadzulo: nsomba yokazinga kapena yophika (100 g); phala la mpunga (100 g); mkate wa chimanga (chidutswa 1); peyala.
tsiku 4
Chakudya cham'mawa: 2 waffles; Kofi ya tiyi.
Chakudya cham'mawa chachiwiri: nkhuku yophika kapena yophika (100-120 g); masamba mumtengo womwewo; mkate wa chinangwa, wothira mafuta pang'ono batala, nkhuyu 4-5 ma PC.
Chakudya chamasana: khutu (pafupifupi 200 ml); 70 g nyama kapena soseji; mkate wa chimanga (2 magawo); 5 phwetekere; Kofi ya tiyi.
Chakudya chamadzulo: steak (100 g).
Chakudya chamadzulo: cutlet nyama yophika (100 g); mbatata ziwiri mu yunifolomu; mkate; 100 g wa zipatso.
tsiku 5
Chakudya cham'mawa: sangweji yopangidwa kuchokera ku mkate wa bran ndi ham; tiyi kapena khofi; 3 prunes.
Chakudya cham'mawa chachiwiri: steam cutlet; 100 g wa chimanga kapena oatmeal, okoleretsa ndi mkaka.
Chakudya chamasana: supu ya kabichi (200-250 ml); 100 g ya ng'ombe yophika fillet; 1-2 magawo a mkate wa chinangwa ndi apulo.
Madzulo akamwe zoziziritsa kukhosi: kapu ya phwetekere madzi ndi 2 mikate, 4-5 ma PC. nkhuyu ndi walnuts;
Chakudya chamadzulo: chiwindi chophika kapena chokazinga (100 g); nyemba zophika (100 g); saladi ya apulosi ndi peyala, yomwe imatha kukongoletsedwa ndi yogati yopanda kanthu kapena kefir; tiyi.
tsiku 6
Chakudya cham'mawa: lalanje ndi mtedza wokazinga (6-8 nucleoli); tiyi kapena mchere madzi.
Chakudya cham'mawa chachiwiri: ng'ombe yokazinga kapena yophika (100 g); masamba saladi (2-3 tbsp. l.); 4-5 ma PC. nkhuyu ndi walnuts; tiyi wa khofi).
Chakudya chamasana: mbale ya supu ya bowa; nyama yophika kapena nsomba yolemera pafupifupi 100 g; chidutswa cha mkate wa chimanga; 100 g wa broccoli yophika; 1 karoti grated, owazidwa ndi mandimu (mukhoza kuwonjezera shuga kapena uchi kwa izo); apulo ndi tiyi.
Chakudya chamadzulo: mtedza uliwonse (mukhoza kusakaniza) ndi kapu ya apulo kapena madzi ena a zipatso.
Chakudya chamadzulo: 100 g nyama ya ng'ombe (yophika); mbatata yosenda (2-3 tbsp. L.); chidutswa cha mkate wa chimanga; pichesi ndi kapu ya tiyi.
tsiku 7
Chakudya cham'mawa: sangweji yopangidwa kuchokera ku mkate wa bran ndi chidutswa cha tchizi; kapu ya madzi amchere kapena tiyi.
Chakudya cham'mawa chachiwiri: 100 g wa chimanga kapena oatmeal, wothira mkaka; ng'ombe yokazinga mu mafuta a masamba (100 g); magawo angapo a chokoleti kapena maswiti ena omwe mumakonda, khofi (tiyi).
Chakudya chamasana: mbale ya supu ya kabichi; 100 g nkhumba fillet, stewed mu gulu la anyezi; 3-4 tbsp. l. phala la buckwheat; mkate wa chimanga (magawo 1-2); 5 plums ndi tiyi.
Chakudya chamadzulo: manyumwa; waffles kapena makeke (50-60 g).
Chakudya chamadzulo: nyama yophika nyama (100 g); ndi tomato; tiyi ndi uchi ndi mandimu; nthochi.
Chitsanzo cha chakudya chamlungu ndi mlungu cha zakudya zopatsa thanzi (chosankha 2)
tsiku 1
Kadzutsa: 2 magawo a mkate, kudzoza ndi mafuta ndi zipatso kupanikizana; khofi kapena tiyi ndi mkaka.
Chakudya cham'mawa chachiwiri: bun ndi kapu ya yogurt.
Chakudya chamasana: mbale ya supu ndi dumplings chiwindi; nkhuku fillet yokazinga kapena yokazinga; mbatata zophikidwa zingapo; compote ndi maswiti angapo kapena maswiti ena omwe mumakonda.
Chakudya chamasana: biscuit ndi kapu ya tiyi.
Chakudya chamadzulo: ma pie angapo ophika ndi kudzazidwa kulikonse; tiyi; ngati mukufuna, kapu ya vinyo wofiira.
Atangotsala pang'ono kugona: peyala kapena zipatso zina.
tsiku 2
Chakudya cham'mawa: bun ndi kupanikizana kapena zosungira; kapu ya koko ndi zonona.
Chakudya cham'mawa chachiwiri: chidutswa cha mkate; dzira yophika ndi tiyi ndi ndimu.
Chakudya chamasana: supu ndi tomato ndi tchizi; schnitzel; mbatata ziwiri zophika; ochepa strawberries ndi kukwapulidwa kirimu.
Chakudya chamadzulo: bun; khofi kapena tiyi ndi kuwonjezera mkaka.
Chakudya chamadzulo: chiwindi cha ng'ombe ndi letesi.
Atangotsala pang'ono kugona: kaloti odulidwa pamodzi ndi apulo.
tsiku 3
Chakudya cham'mawa: soseji yophika (2-3 pcs.); mkate ndi batala ndi kupanikizana; Kofi ya tiyi.
Chakudya cham'mawa chachiwiri: kapu ya yogurt ndi chidutswa cha mkate.
Chakudya chamasana: mbale ya borscht; zikondamoyo zingapo ndi kupanikizana kapena kupanikizana; tiyi.
Chakudya chamadzulo: 3-4 tbsp. l. kanyumba tchizi ndi uchi.
Chakudya chamadzulo: fillet ya nkhosa yophika pamodzi ndi nyemba; chidutswa cha mkate.
Atangotsala pang'ono kugona: zipatso zilizonse.
tsiku 4
Chakudya cham'mawa: mazira awiri, okazinga ndi nyama; chidutswa cha mkate; Tiyi ndi mandimu.
Chakudya cham'mawa chachiwiri: mkaka kapena kefir (galasi); gulu.
Chakudya chamasana: supu ya masamba ndi ng'ombe; mbatata yophika (2-3 pcs.); saladi wa kaloti, maapulo ndi walnuts.
Chakudya chamasana: keke ndi kapu ya koko ndi mkaka.
Chakudya chamadzulo: dumplings angapo; ng'ombe fillet yophikidwa ndi paprika; chipatso chilichonse.
Ndisanagone: peyala.
tsiku 5
Chakudya cham'mawa: bun, wothira mafuta ndi kupanikizana (kupanikizana); magawo awiri a tchizi; Kofi ya tiyi.
Chakudya cham'mawa chachiwiri: dzira lophika kapena lokazinga; chidutswa cha mkate.
Chakudya chamasana: mbale ya supu ya goulash; mpunga ndi casserole ya zipatso; chidutswa cha mkate, tiyi.
Chakudya chamasana: nthochi zingapo.
Chakudya chamadzulo: nyama zophikidwa mu phwetekere msuzi; chidutswa cha mkate; zotsekemera zomwe mumakonda kapena zipatso za mchere.
Atangotsala pang'ono kugona: kapu ya compote kapena zipatso zouma zouma kapena zipatso.
tsiku 6
Chakudya cham'mawa: 2 magawo a mkate ndi batala; tiyi / khofi (mwina mkaka).
Chakudya cham'mawa chachiwiri: chidutswa cha mkate wokhala ndi soseji yophika kapena nyama.
Chakudya chamasana: supu ya mbatata; mbatata ndi nyama casserole; saladi (kabichi woyera ndi masamba).
Chakudya chamasana: kapu ya koko ndi makeke angapo.
Chakudya chamadzulo: pilaf ndi mwanawankhosa ndi phwetekere.
Atangotsala pang'ono kugona: maapulo angapo ophika.
tsiku 7
Chakudya cham'mawa: 2 masangweji ndi tchizi, tomato; Tsabola wa Bell; Kofi ya tiyi.
Chakudya cham'mawa chachiwiri: omelet wa mazira awiri ndi nyama (kapena nyama); Tiyi ndi mandimu.
Chakudya chamasana: supu yobiriwira; anyezi wowotcha; mbatata zophikidwa zingapo ndi tomato; pa mchere, idyani chipatso kapena chidutswa cha zotsekemera zomwe mumakonda.
Chakudya chamasana: 2 nthochi.
Chakudya chamadzulo: fillet yophika kapena yophika; mbatata zingapo mu yunifolomu; kapu ya madzi kapena compote.
Atangotsala pang'ono kugona: kapu ya mkaka.
Contraindications kwa zakudya zopatsa thanzi
- Contraindications kutsatira njira imeneyi ndi matenda aakulu a m`mimba thirakiti, mtima dongosolo, shuga mellitus.
- Inde, simuyenera kudya chonchi ngati ndinu onenepa kwambiri kapena ngati ndinu onenepa kwambiri.
- Simungathe kumamatira ku zakudya zopatsa thanzi ngati zakudya zina zikulimbikitsidwa pa thanzi lanu.
- Musanachulukitse kuchuluka kwa ma servings ndi zopatsa mphamvu, ndikofunikira kukaonana ndi dokotala kuti mudziwe zifukwa zenizeni zowonda kwambiri.
Ubwino wa Zakudya Zopatsa thanzi
- Pazakudya zotere, mutha kupeza kulemera kosowa komanso mopanda ululu. Nthawi yomweyo, mutha kudya zokoma komanso zosiyanasiyana, kusiya zakudya zomwe mumakonda muzakudya.
- Zakudya zochepa zomwe zimaperekedwa ndi njirayo zimathandizira kuti mukhale omasuka komanso anjala mukamatsatira zakudya izi.
- Komanso, njira yopatsa thanzi imalola kuti thupi lilandire zinthu zonse zofunika, zomwe zingathandize kuti lizigwira ntchito mokwanira. Kuonjezera apo, maganizo ndi thanzi zimakula bwino ndi zakudya zopatsa thanzi.
- Njirayi ndi yapadziko lonse, yoyenera kwa amuna ndi akazi. Zochita zolimbitsa thupi sizichepa (ndipo, monga lamulo, zimawonjezeka), kotero mutha kusewera masewera ndikukhala ndi moyo wokwanira popanda mavuto.
Kuipa kwa zakudya zopatsa thanzi
- Palibe zovuta zowonekera pazakudya zopatsa thanzi. Ndizotheka kuti chifukwa chotanganidwa, anthu ena zimawavuta kusinthana ndi zakudya zamagulu ochepa zomwe akulimbikitsidwa.
- Omwe sanazolowere kuthera nthawi m'khitchini akukonzekera chakudya adzayenera kumanganso, chifukwa chakudya chopatsa thanzi chimaphatikizapo kuyambitsa zakudya zambiri zophika, zophikidwa ndi zophikidwa muzakudya.
- Inde, mutha kugulanso zakudya zopangidwa kale. Koma zimadziwika kuti mtundu wake umakhala pachiwopsezo chokhala woyipa kwambiri kuposa womwe umaphika ndi manja anu.
- Zindikirani kuti ndi zakudya zopatsa thanzi, ndizofunikira kwambiri kutumiza chakudya chothandiza kwambiri komanso nthawi zonse m'mimba.
Kugwiritsanso ntchito zakudya zopatsa thanzi
Musanayambe kudya zakudya zopatsa thanzi, ngati mukufunikira kubwereranso, onetsetsani kuti mufunsane ndi dokotala.