Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 4.
Ma calorie apakati tsiku ndi tsiku ndi 360 Kcal.
Chokoma chokoma chomwe sichimangopindulitsa thupi, komanso kumenyana ndi kunenepa kwambiri ndi dzungu. Ngati mumakonda kukoma kwake, ndipo mukufuna kusintha chithunzi chanu, tikukulimbikitsani kuti mudziwe zambiri za zakudya za dzungu, zomwe zimapangidwira masiku 4, 7, 12.
Zakudya zamaungu
Dzungu lili ndi mphamvu yochepa kwambiri. 100 g wa masambawa ali ndi 25 kcal yokha. N'zosadabwitsa kuti anthu apanga zakudya zoti azidya kwambiri. Madzi amkati mwa dzungu ndioposa 90%, komanso amakhalanso ndi zakudya zambiri zomwe zimathandizira magwiridwe antchito amthupi. Ndizofunikanso kudziwa kuti mbewu zamatungu ndizolemera kwambiri mu mafuta athanzi, zomanga thupi zamasamba ndi mafuta osakwanira, omwe ndi abwino kwambiri pothandiza kutaya thupi.
Pofuna kuchepetsa thupi, tikulimbikitsidwa kuti mugwiritse ntchito masamba osaphika, owiritsa, othira. Komanso, posintha, imatha kutentha, kuphika, kuwonjezeredwa ku supu, yosenda ndi zina zambiri. Ndi zabwino ngati dzungu limakhazikika muzakudya zanu kumapeto kwa nthawi ya zakudya.
Tsopano tiyeni tiwone bwino zosankha za dzungu. Tikukulimbikitsani kuti tiyambe nawo masiku anayi Njira zochepetsera thupi mothandizidwa ndi ndiwo zamasamba, pomwe makilogalamu 2-3 a kunenepa kwambiri amapita. Njirayi ndiyabwino kukonzekera mwachangu chochitika chofunikira pokonza zolakwika zazing'ono pamtunduwo, kapena kuthamangitsa mapaundi owonjezera omwe adalumikizana ndi thupi pambuyo pamaholide ndi maphwando ambiri.
Malamulo a zakudya ndi osavuta, ndipo menyu siwokhazikika, kotero pali malo ongoganizira. Chinthu chachikulu - dzungu - kuphika m'njira zosiyanasiyana. Idyani katatu patsiku. Ngati muli ndi njala, zokhwasula-khwasula za dzungu ndizovomerezeka. Kusankha kwazinthu zina zonse ndi zanu. Koma kuti kuwonda kukhale kothandiza, kukana kwathunthu maswiti aliwonse, zakumwa zoledzeretsa zimaperekedwa pazakudya zamasiku anayi. Ndikoyenera kwambiri kuchepetsa kupezeka kwa mchere ndi zonunkhira mu mbale.
Zakudya za calorie ziyenera kuyang'aniridwa ndipo siziyenera kudya zopitilira 1300-1500 patsiku. Imwani madzi oyera ambiri tsiku lililonse, ziribe kanthu mtundu wa zakudya zamatungu zomwe mulipo. Zomwe tikulimbikitsanso kuti mugwiritse ntchito ndi zipatso, ndiwo zamasamba, zipatso ndi timadziti ta masamba ndi zakumwa za zipatso popanda shuga wowonjezera komanso tiyi wosiyanasiyana (makamaka zitsamba).
Mwambiri, chakudyachi si chokhwima komanso chokhwima, ndiye kuti mutha kukhalapo nthawi yayitali, koma osapitirira milungu iwiri. Mwa njira, malinga ndi ndemanga, panthawiyi mutha kutaya makilogalamu 8, ndikusintha mawonekedwe anu.
Ngati mwasankha kulumikizana mlungu uliwonse njira ya dzungu, muyenera kudya chakudya cham'mawa ndi chakudya chamadzulo ndi phala kuchokera ku masamba awa ndi kuwonjezera kwa chimanga. Chakudyacho chimakonzedwa motere: 200 g dzungu zamkati / 50 g mpunga (bulauni kapena bulauni) kapena mapira. Zipatso zimatha kusinthana. Zotsatira zake ndi 2 servings. Inu mumadya chimodzi pa kadzutsa, ndi china pa chakudya chamadzulo. Kudya, molingana ndi malamulo a zakudya za mlungu ndi mlungu, tikulimbikitsidwa ndi kutumikira dzungu puree. Pakati pa nkhomaliro ndi chakudya chamadzulo, ngati muli ndi njala, mukhoza kudya mbatata yosenda (koma pang'ono) kapena zipatso zosatsekemera (apulo ndi chisankho chabwino). Ngati mulibe chotupitsa, chabwino. Zotsalazo tsopano zaletsedwa. Sitikulimbikitsidwa kudya maola 3-4 otsatira asanapume usiku.
Monga mukuwonera, mndandanda wazakudya izi ndiwowunkhira komanso yunifolomu poyerekeza ndi mtundu wakale. Ponena za zakumwa, kuwonjezera pa madzi, mutha kumwa tiyi ndi khofi wofooka wopanda shuga. Yesetsani kupewa zotsekemera.
Njira yotsatira, yomwe tikupangira kuti mudziwe, ndi chakudya cha maungu masiku 12… Amakhala ndi masiku atatu ofanana masiku anayi. Ndiye kuti, kumaliza kuzungulira koyamba, kubwereza kawiri kawiri. Ngati mukufuna kutaya pang'ono, mutha kumangokhala gawo limodzi kapena awiri. Ngati mwakwaniritsa zomwe mukufuna musanathe kudya, ingoyimani.
Kuchuluka kwa magawo omwe amadya sikukhazikika. Muyenera kudya asanakwane. Simuyenera kufa ndi njala, komanso yesetsani kuti musadye mopitirira muyeso, apo ayi mwina simungakwaniritse zotsatira zakusintha kwa thupi. Ndibwino kuti muzidya katatu patsiku, ndikukonzekera zakudya zitatu zofunika. Zakudya zoperewera tsopano sizabwino. Kuchokera pamadzi, kupatula madzi, ndikololedwa kumwa tiyi wobiriwira wopanda shuga, koma pamlingo wopitirira makapu anayi tsiku lililonse. Simuyenera kusiya mchere pachakudya ichi, koma ndikofunikira kuti muchepetse kuchuluka kwake pazakudya osati zakudya zopitilira muyeso. Monga lamulo, pa zakudya zoterezi ndikotheka kutaya makilogalamu 6. Nthawi zonse muyenera kudya mbale zopangidwa ndi maungu, zomwe zimapezeka mwatsatanetsatane pazosankha za njirayi.
Zakudya Zoyimira pa Zakudya Zamasiku Anai
tsiku 1
Chakudya cham'mawa: saladi ya dzungu yaiwisi kapena yophika, yomwe mutha kuwonjezera kaloti ndi madzi a mandimu; kapu ya tiyi iliyonse.
Chakudya chamadzulo: msuzi wa maungu wochepa mafuta ndi chidutswa cha mkate wakuda kapena wa rye; chikho cha tiyi.
Chakudya chamadzulo: zidutswa za maungu, zophika kapena kuphika.
tsiku 2
Chakudya cham'mawa: saladi wa dzungu ndi maapulo osungunuka, omwe amathiridwa ndi yogurt wachilengedwe komanso madzi ampweya wamsika; chikho cha tiyi.
Chakudya chamasana: msuzi wonenepa kwambiri wochokera ku dzungu ndi masamba ena (mbatata si zofunika); ma pie angapo ang'ono ndi dzungu; kapu ya compote.
Chakudya chamadzulo: maapulo ang'onoang'ono ophikidwa ndi kanyumba kanyumba kochepa kwambiri ndi prunes.
tsiku 3
Chakudya cham'mawa: phala la dzungu, yophika m'madzi kapena mkaka wopanda mafuta; dzungu yaiwisi ndi saladi ya chinanazi.
Chakudya chamadzulo: Mbale ya msuzi wa maungu wokhala ndi mipira ingapo yopanda nyama; mkate wa rye; tiyi wokondedwa.
Chakudya chamadzulo: dzungu-chinanazi saladi (tikulimbikitsidwa kuti muzipaka yogurt yachilengedwe kapena kefir); kanyumba kakang'ono kamene kamakhala ndi mafuta ochepa kapena opanda mafuta opanda zowonjezera.
tsiku 4
Chakudya cham'mawa: gawo la phala la maungu opanda kanthu ndi saladi wochokera ku masamba athu azakudya ndi kaloti wa grated.
Nkhomaliro: msuzi wa masamba wopanda mafuta ambiri; tsabola wowotcha kapena wowotcha (kapena masamba ena osakhala wowuma); kapu ya zipatso kapena zipatso zamasamba chakumwa.
Chakudya chamadzulo: mphodza zamasamba zopangidwa kuchokera ku dzungu, kaloti, bowa, zukini ndi masamba osiyanasiyana.
Zakudya Zamasiku Asanu ndi Awiri
Timaphika phala molingana ndi njira yomwe yaperekedwa pamwambapa.
Chakudya cham'mawa: dzungu-mpunga kapena phala la maungu-mapira.
Chakudya: 200 g puree wa dzungu.
Chakudya chamasana: apulo imodzi yatsopano kapena pafupifupi 100 g wa puree wa dzungu.
Chakudya chamadzulo: dzungu-mpunga kapena phala la maungu.
Zakudya pa dzungu Zakudya zamasiku XNUMX
tsiku 1
Chakudya cham'mawa: saladi wa dzungu waiwisi ndi zipatso za amondi / dzungu kapena phala la maungu ndi mpunga wofiirira wophika mkaka kapena madzi ochepa.
Chakudya chamadzulo: msuzi wa puree wa dzungu.
Chakudya chamadzulo: dzungu, stewed ndi sinamoni ndi zonunkhira zina zomwe mumakonda.
tsiku 2
Chakudya cham'mawa: dzungu ndi saladi wa amondi.
Chakudya chamasana: supu ya masamba (musaiwale kuphatikiza dzungu mmenemo); cutlets zopangidwa ndi dzungu, oatmeal ndi dzira loyera.
Chakudya chamadzulo: maapulo, atsopano kapena ophika (atha kuphatikizidwa).
tsiku 3
Chakudya cham'mawa: phala la mpunga wa maungu ndi bulauni, wowiritsa m'madzi kapena mkaka wopanda mafuta ambiri.
Chakudya chamasana: supu ya masamba ndi kagawo kakang'ono ka Turkey.
Chakudya chamadzulo: saladi wa dzungu ndi chinanazi.
tsiku 4
Chakudya cham'mawa: saladi wa maungu ndi maamondi ndi / kapena mbewu za dzungu.
Chakudya chamasana: borscht wamasamba kapena msuzi wa masamba; ndiwo zamasamba zosakhuthala.
Chakudya chamadzulo: dzungu ndi mphodza wina wa masamba (kuphatikiza. Mbatata).
Contraindications chakudya dzungu
- Ngakhale dzungu ndi labwino m'thupi, silikulimbikitsidwa kuti muzidya kwakukulu kwa iwo omwe amadziwa bwino matenda am'mimba kapena m'mimba. Kulepheretsa kumeneku kumachitika chifukwa chakuti maungu amakhala ndi michere yambiri yazakudya, zomwe zimapangitsa kuti zikhale zovuta kukumba kwa anthu omwe ali ndi mikhalidwe imeneyi ndipo chifukwa chake zitha kukulitsa vuto lawo.
- Komanso, kuonda ndi dzungu sikuvomerezeka kwa anthu, mwaukadaulo, komanso kuchita nawo masewera.
- Pansi pa katundu wolemera, chakudyachi chingapangitse kuchepa kwa kagayidwe kake ka thupi ndikutaya mafuta, koma minofu.
Ubwino wa chakudya chamaungu
- Chimodzi mwamaubwino a zakudya zopangidwa ndi maungu ndikuti kudya ndiwo zamasamba ndizosangalatsa kwambiri. Chifukwa chake, monga lamulo, njala si mnzake wa anthu ochepetsa kunenepa pogwiritsa ntchito njirayi.
- Ndipo zowonadi, tiyeni tiganizire pazothandiza za dzungu, zomwe zilidi zochuluka kwambiri. Popanda kukokomeza, titha kunena kuti dzungu ndiye amene amasunga masamba ena potengera zinthu zomwe zimapindulitsa thupi.
- Vitamini A, yemwe amapezeka mumchere wambiri, amathandizira pakuwona. Chifukwa chake, akatswiri a maso amalangiza ngati pakabuka zovuta zamtunduwu, onjezerani chakudya cha dzungu ndi madzi kuchokera pamenepo.
- Vitamini B imathandizira dongosolo lamanjenje, kumathandiza kuthana ndi kusinthasintha kwamaganizidwe ndi kukhumudwa.
- CHIKWANGWANI chomwe chili ndi masambawa chimakhudza kwambiri ntchito yam'mimba, kuteteza, makamaka, kudzimbidwa.
- Vitamini C imathandizira bwino chitetezo chamthupi ndipo imathandizira cholesterol yamagazi, kuthetsa mavuto ambiri omwe angabuke chifukwa cha kupatuka kwa chizindikiritso chofunikira ichi.
- Panali malo omwe amapangidwa ndi zakudya zamasamba ndi vitamini E, zomwe zimakhala ngati gawo lopewa kukalamba msanga kwa thupi.
- Tiyenera kusamala ndi kuchuluka kwa chitsulo mu dzungu, zomwe zimapangitsa masamba kukhala othandiza makamaka pakuchepa kwa magazi m'thupi.
- Dzungu amatenga nawo mbali popewa komanso kuwongolera matenda osiyanasiyana amtima.
- Kukhazikitsidwa kwa dzungu mu zakudya ndi khungu ndi tsitsi kumawonekera bwino, mano ndi misomali imalimbikitsidwa.
Zoyipa zamagulu azungu
- Njira imeneyi siyabwino kwa iwo omwe sakonda dzungu. Kuti mudye mochuluka chonchi, mukufunikiradi kukhala okonda masamba awa.
- Chakudya chamono chamtundu wautali chingayambitse kusowa kwa mavitamini ndi zinthu zomwe zili muzakudya zina zomwe tsopano zaletsedwa.
- Tiyenera kudziwa kuti si nyengo zonse za chaka mutha kuchepa ndi dzungu. Ndipo mumzinda sizovuta kupeza masamba abwino kwambiri.
Kubwezeretsanso zakudya zamatungu
Kukhala pa chakudya chamaungu kwa masiku 12 kapena kupitilira apo sikuvomerezeka kangapo miyezi iwiri iliyonse. Ngati tikulankhula za njira yayifupi, ndibwino kudikirira kaye kwa mwezi umodzi. Inde, ngakhale maungu ndi othandiza, zakudya zomwe zimachepetsa thupi munjira imeneyi ndizochepa.