Zakudya zomanga thupi, masiku 10, -8 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 8 m'masiku 10.

Ma calorie apakati tsiku ndi tsiku ndi 780 Kcal.

Mukufuna kuonda popanda kumva njala? Zakudya zama protein ndizabwino kwa inu. Njira yakale iyi yosinthira chifaniziro imatengedwa kuti ndi imodzi mwazothandiza kwambiri. Iye wakhala akuthandiza anthu kuchepetsa thupi kwa zaka zambiri.

Mfundo zazikuluzikulu za zakudya zomanga thupi zimaphatikizapo kuchotseratu zakudya zamafuta m'zakudya komanso kutsindika kwambiri zakudya zomanga thupi. Izi zimapangitsa kuti thupi liyambe kuchotsa mwachangu mafuta omwe amasungidwa mmenemo.

Zofunikira zama protein

Onetsetsani kuti mumvetsere malamulo otsatirawa. Muyenera kudya kasanu patsiku m'magawo ang'onoang'ono, osakhuta musanagone. Ndi bwino kukonzekera chakudya chamadzulo pasanathe maola 5-19. Panthawi imodzimodziyo, ndizothandiza kwambiri kwa kuwonda komanso thanzi kuti mupereke zokonda kugwiritsa ntchito yaiwisi, yophika kapena yophika. Chinthu chachikulu si kuwonjezera mafuta pophika chakudya.

Ndikoyenera kumwa madzi osachepera 2 malita a madzi oyera tsiku lililonse. Ndipo izi siziyenera kuchitika panthawi ya chakudya, koma mphindi 15-20 musanadye kapena mutatha nthawi yomweyo. Komanso, panthawi yazakudya zama protein, tikulimbikitsidwa kugwiritsa ntchito ma multivitamini komanso osaiwala za maphunziro a masewera.

Zakudya ziyenera kutengera zinthu zotsatirazi:

- nyama yamtundu uliwonse;

- mafuta anyama (zochepa);

- nsomba;

- mazira a nkhuku (osapitirira 2 ma PC. M'masiku atatu);

- bowa watsopano kapena mchere (osati kuzifutsa);

- masamba (tikulimbikitsidwa kuyang'ana kabichi, nkhaka, tsabola wa belu, tomato, radishes, radishes, udzu winawake);

- amadyera osiyanasiyana;

- mandimu;

- mafuta a azitona, zonunkhira.

Pakati pa zakumwa, kuwonjezera pa madzi, amaloledwa kumwa tiyi ndi khofi, popanda shuga wowonjezera. Ndikwabwinonso kukana zolowa m'malo mwa shuga.

Ngati mukufuna kuti kuwonda kukhale kothandiza, muyenera kusiya zinthu zotsatirazi:

- shuga;

- confectionery;

- wokondedwa;

- zinthu za ufa;

- mkaka ndi mkaka wothira;

- soseji ndi zinthu zina za soseji;

- chiwindi cha mbalame ndi nyama;

- zamzitini ndi kuzifutsa;

- pansi;

- masamba monga beets, kaloti, mbatata, chimanga, sauerkraut ndi m'nyanja;

- azitona, azitona;

- shrimp, squid, nkhuni za nkhanu;

- zakumwa za carbonated ndi zakumwa zoledzeretsa, timadziti ta zipatso ndi ndiwo zamasamba, zomwe shuga amawonjezeredwa.

Zakudya zina zonse zimatha kudyedwa, koma pang'ono. Kutsindika, ndithudi, kuyenera kukhala pa chakudya choyenera. Ndiye, ndithudi, zotsatira za kuonda zidzapezeka posachedwa.

Kwa masiku 10 mukutsatira zakudya zama protein, mutha kutaya mpaka 8 kg. Ngati mukufuna kukhetsa pang'ono, ingotsatirani njirayo mpaka mufikire mawonekedwe omwe mukufuna.

Zakudya zamapuloteni menyu

Zakudya zomanga thupi zachitsanzo kwa masiku atatu

tsiku 1

Chakudya cham'mawa: cutlet yophika nkhuku; dzira lophika.

Chakudya cham'mawa chachiwiri: saladi watsopano wa nkhaka ndi kabichi, wothira mafuta a maolivi ndi madzi a mandimu omwe angophwanyidwa kumene.

Chakudya chamasana: fillet yowotcha; saladi woyera kabichi, tomato ndi nkhaka.

Chakudya chamasana: chidutswa cha ng'ombe yophika; kolifulawa wokutidwa mu dzira la dzira.

Chakudya chamadzulo: mbale ya msuzi wa ng'ombe ndi saladi ya masamba ololedwa (mukhoza kuwonjezera ma champignons kapena bowa zina).

tsiku 2

Chakudya cham'mawa: nkhuku yophikidwa yopanda khungu yokhala ndi sipinachi.

Chakudya cham'mawa chachiwiri: supu ya dzungu puree.

Chakudya chamasana: fillet ya nkhumba yophikidwa ndi bowa; saladi wa nkhaka ndi radishes, okoleretsa ndi madontho ochepa a mafuta.

Chakudya chamadzulo: katsitsumzukwa ndi saladi ya arugula.

Chakudya chamadzulo: nthunzi kapena kuphika nsomba; sakanizani letesi masamba, zitsamba zosiyanasiyana ndi zitsamba owazidwa mandimu.

tsiku 3

Chakudya cham'mawa: wiritsani nkhuku yopanda khungu; kuwaza nkhaka ndi Chinese kabichi ndi nyengo ndi masamba mafuta.

Chachiwiri kadzutsa: mwanawankhosa nyama ndi parsley, katsabola ndi zitsamba zina.

Chakudya chamasana: kirimu sipinachi supu; nsomba steamed cutlet.

Chakudya chamasana: nkhuku yokazinga mu poto youma ndi zukini.

Chakudya chamadzulo: ng'ombe yophikidwa mu zojambulazo; nthunzi masamba.

Mapuloteni zakudya contraindications

  • Simuyenera kumamatira ku zakudya zamapuloteni kwa amayi apakati, panthawi yoyamwitsa, ana ndi achinyamata.
  • Zakudya zotere sizimasonyezedwa kwa matenda a shuga, matenda a chiwindi, impso, m'mimba, matenda ena aakulu, kapena kungokhala wofooka komanso wosakhala bwino.

Ubwino wa Zakudya Zamapuloteni

  • Ubwino waukulu wa zakudya zamapuloteni ndizothandiza kuwonda popanda njala.
  • Mutha kudya zopatsa thanzi, zokoma (ngati mumakonda zomanga thupi), musadzichepetse nokha ndikuchepetsa thupi.
  • Kuphatikiza apo, monga lamulo, zakudya zamapuloteni zimathandizira kukonza kagayidwe, zomwe zimawonjezera mwayi wopulumutsa zotsatira zomwe zimapezeka pambuyo potsatira.

Kuipa kwa zakudya zamapuloteni

  1. Ngati mutsatira malamulo a njira ya mapuloteni, thupi likhoza kukhala ndi kusowa kwa zigawo zofunika kwambiri, zomwe nthawi zambiri zimachokera ku zakudya zomwe zimaletsedwa panthawi ya zakudya. Kutopa, malaise, kuchepa kwa ntchito, fragility ya mbale ya msomali ndi khungu louma zimatha kuwoneka.
  2. Kuphatikiza apo, zakudya zamapuloteni zimatha kupangitsa kuti impso zichuluke, chifukwa madzi onse ochulukirapo omwe thupi likufuna kutsanzikana nawo amatulutsidwa kudzera munjira imeneyi.
  3. Kuonjezera apo, zakudya zoterezi zimathandiza kuchotsa calcium m'thupi ndikupanga mavuto okhudzana ndi kusowa kwa mankhwalawa.

Kubwereza zakudya zamapuloteni

Sitikulimbikitsidwa kugwiritsa ntchito kwambiri zakudya zama protein. Ngati mukufuna kutaya mapaundi ochulukirapo, popanda mavuto a thanzi, mukhoza kubwereza kachiwiri, ndi kupuma kwa mwezi umodzi.

Siyani Mumakonda