Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 10 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 580 Kcal.
Aliyense amadziwa kuti kutaya thupi mwachangu kumavulaza. Komabe, nthawi zambiri zomwe mukufuna kuti mukhale ochepa thupi nthawi zambiri zimakhala zolimba. Pankhaniyi, zakudya zimabwera kudzapulumutsa, chifukwa chotchedwa radical, chifukwa amataya thupi mofulumira kwambiri. Zimachitika kuti zimawuluka 1-2 kg patsiku, zomwe zimachitika makamaka kumayambiriro kwa kutsatira malamulo a njira yayikulu. Tikupangira lero kuti tiganizire za mtundu wake wotchuka, womwe wapangidwira masiku 14.
Zofunikira pazakudya zolimbitsa thupi
Zakudya zopatsa thanzi zimaphatikizapo zakudya zinayi patsiku. Ndikoyenera kukonzekera chakudya chanu kuti pakhale maola osachepera 4 pakati pa chakudya. Pakati pa chakudya, yesetsani kumwa madzi okwanira (tiyi wosatsekemera wa zitsamba ndi wobiriwira komanso, madzi oyera). Nthawi zina, ngati mukufuna, mutha kudzilola nokha kapu ya khofi, koma osati yamphamvu komanso yopanda zowonjezera. Patsiku lililonse, muyenera kudya zakudya zina, kuchuluka kwake komwe kumatchulidwa momveka bwino. Panthawi imodzimodziyo, sikuvomerezeka kwambiri kusintha dongosolo la masiku. Izi zitha kusokoneza kuwonda. Ndibwino kuti mupewe kudya maola 2-3 magetsi asanazime.
Pakadutsa milungu iwiri, mutha kutaya mpaka 20 kg. Zoonadi, ngati kulemera kwa thupi lanu sikuli kwakukulu kwambiri, zotayika zingakhale zosaoneka bwino, koma zidzakhala zoonekeratu.
Muyenera kudya zakudya zotsatirazi.
Tsiku 1: 3 mazira a nkhuku yophika; 5 mbatata, yophika kapena yophika.
Tsiku 2: kanyumba tchizi, wopanda mafuta kapena mafuta ochepa (100 g); supuni ya kirimu wowawasa; kapu ya kefir (mutha m'malo mwake ndi mkaka wophikidwa kapena yoghurt wopanda zotsekemera popanda zodzaza).
Tsiku 3: 2 maapulo, mwatsopano; 1 lita imodzi yamadzi kuchokera ku zipatso zomwe mumakonda (makamaka wofinyidwa mwatsopano); 2 makapu a kefir.
Tsiku 4: 400 g nyama yowonda (nkhuku kapena ng'ombe) ndi kefir (250 ml).
Tsiku 5: 500 g zipatso (mapeyala ndi maapulo amaloledwa).
Tsiku 6: 3 mbatata yophika; mkaka kapena kefir, zomwe zili ndi mafuta osaposa 1%, mpaka 300 ml.
Tsiku 7: theka la lita imodzi ya kefir yamafuta ochepa.
Tsiku 8: 200 g nyama yophika kapena yophika; dzira; 2 tomato (mutha kusintha masamba ndi sauerkraut wolemera mpaka 200 g).
Tsiku 9: ng'ombe yophika (100 g); 2 maapulo; saladi 1 phwetekere ndi 1 nkhaka ndi masamba (makamaka azitona) mafuta.
Tsiku 10: 100 g wa ng'ombe yophika; 70 g mkate (rye kapena tirigu wonse); mapeyala kapena maapulo (2 ma PC.).
Tsiku 11: 100 g wa ng'ombe yophika; mkate wa rye (150 g); 250 ml ya kefir ndi mazira awiri owiritsa.
Tsiku 12: 3 mbatata yophika; 700 g wa maapulo wowawasa, atsopano kapena ophika; 500 ml ya kefir.
Tsiku 13: nkhuku yophika kapena yophika mpaka 300 g; mazira awiri owiritsa; 2 nkhaka zatsopano.
Tsiku 14: 4 mbatata yophika; 2 maapulo osatsekemera, komanso kapu ya kefir.
Kuti mukhalebe ndi zotsatira zomwe zimapezeka pazakudya zolimbitsa thupi, ndizofunikira kwambiri kuti pang'onopang'ono mutulukemo. Popeza, potsatira malamulo a zakudya izi, zakudya kwa masiku ambiri sanali oposa 800 zopatsa mphamvu (komwe ndi m'malo kwambiri kuchepa kwa kupereka mphamvu kwa thupi), izo ziyenera kuchulukitsidwa mosamala kwambiri. Kupanda kutero, mapaundi otayika, komanso ndi abwenzi, adzadzipangitsanso kumva. Kuti vutoli lisachitike, ndikofunikira kuti muthe mwezi wathunthu kusiya njirayo. Mu sabata yoyamba, kudya kwa calorie, kuwerengedwa patsiku, kumatha kuwonjezeka mpaka 1000 zopatsa mphamvu, chachiwiri - 1200, chachitatu - 1400, chachinayi - 1600. powonjezera bwino kwambiri zopatsa mphamvu zatsopano ndikuwunika mosamala kulemera kwake ...
Pa sabata loyamba lazakudya, mutha kudya chilichonse chomwe mungafune popanda kuwonjezera ma calories, koma pewani kudya zokometsera, zamchere, zamafuta, komanso maswiti osiyanasiyana.
Mu sabata yachiwiri, yesani kupanga menyu yanu kuti ikhale ndi zakudya zomanga thupi. Zakudya zama carbohydrate (makamaka chimanga, pasitala) zimatha kudyedwa nthawi zina, koma chakudya chamasana chisanakwane.
Patsiku lachitatu la sabata, mutha kudya zakudya zilizonse zomwe mumakonda (zowona, mopanda malire). Koma pangani tsiku limodzi mwa asanu ndi awiri osala kudya pazakudya zotsika kwambiri (mwachitsanzo, idyani masamba osakhuthala kapena zipatso kapena kumwa kefir wopanda mafuta ochepa).
Mu sabata yachinayi, ndizofunikira kwambiri kuphatikiza maphunziro athunthu amasewera.
tsiku 1
Chakudya cham'mawa: mbatata yophika ndi dzira lophika.
Chakudya chamasana: mbatata zophikidwa zingapo.
Chakudya chamasana: ngati chakudya cham'mawa.
Chakudya chamadzulo: ngati chakudya cham'mawa.
tsiku 2
Chakudya cham'mawa: 30 g wa curd ndi supuni ya tiyi ya kirimu wowawasa.
Chakudya chamasana: kubwereza kadzutsa.
Zakudya zoziziritsa kukhosi: kefir (250 ml).
Chakudya: 40 g wa kanyumba tchizi.
tsiku 3
Chakudya cham'mawa: 1 apulo; kapu ya madzi; kapu ya kefir.
Chakudya chamasana: kapu ya kefir ndi madzi.
Chakudya chamasana: kapu ya madzi.
Chakudya chamadzulo: 1 apulo; kapu ya madzi.
tsiku 4
Chakudya cham'mawa: 100 g ya ng'ombe yophika.
Chakudya chamasana: 100 g nkhuku yophika ndi kefir (250 ml).
Chakudya chamadzulo: 100 g yophika nkhuku fillet.
Chakudya chamadzulo: ng'ombe yophika mpaka 100 g.
tsiku 5
Chakudya cham'mawa: 100 g wa maapulo.
Chakudya chamasana: saladi ya apulo ndi peyala (kulemera kwake kwa mbale kuyenera kupitirira 200 g).
Chakudya chamadzulo: 100 g ya maapulo.
Chakudya chamadzulo: 100 g mapeyala.
tsiku 6
Chakudya cham'mawa: mbatata yophika.
Chakudya chamasana: mbatata yophika.
Chakudya chamadzulo: mpaka 300 ml mkaka kapena kefir.
Chakudya chamadzulo: mbatata yophika.
tsiku 7 Timamwa kefir:
Chakudya cham'mawa: 100 ml.
Chakudya: 200 ml.
Chakudya chamadzulo: 100 ml.
Chakudya chamadzulo: 100 ml.
tsiku 8
Chakudya cham'mawa: 100 g wa nyama yamwana wang'ombe yophika.
Chakudya chamasana: dzira lowiritsa.
Chakudya chamadzulo: 2 tomato kapena 200 g wa sauerkraut.
Chakudya cham'mawa: 100 g ya fillet yophika.
tsiku 9
Chakudya cham'mawa: 1 apulo.
Chakudya chamadzulo: 100 g wa nyama yamwana wang'ombe yophika.
Chakudya chamasana: 1 apulo.
Chakudya chamadzulo: saladi ya nkhaka-phwetekere (gwiritsani ntchito masamba amodzi nthawi imodzi), owazidwa ndi mafuta a masamba.
tsiku 10
Chakudya cham'mawa: 2 masangweji ang'onoang'ono opangidwa kuchokera ku 70 g mkate ndi 40 g wa nyama yamwana wang'ombe yophika.
Chakudya chamasana: 1 peyala.
Chakudya chamasana: 1 apulo.
Chakudya chamadzulo: 60 g wa nyama yamwana wang'ombe yophika.
tsiku 11
Chakudya cham'mawa: masangweji a 70 g mkate ndi 40 g wa ng'ombe yophika.
Chakudya: 60 g wa ng'ombe yophika.
Chakudya chamadzulo: mazira awiri owiritsa ndi chidutswa cha mkate wolemera pafupifupi 30 g.
Chakudya chamadzulo: kapu ya kefir; mpaka 50 g mkate.
tsiku 12
Chakudya cham'mawa: 2 mbatata yophika; 1 apulo watsopano.
Chakudya chamasana: 1 apulo wophika ndi 250 ml ya kefir.
Chakudya chamasana: 1 apulo wophika.
Chakudya chamadzulo: 1 mbatata yophika ndi 250 ml ya kefir.
tsiku 13 Chakudya cham'mawa: mazira 2 owiritsa.
Chakudya chamasana: 150 g yophika nkhuku chifuwa ndi 1 nkhaka.
Chakudya chamadzulo: 1 nkhaka.
Chakudya chamadzulo: 150 g ya nkhuku yophika fillet.
tsiku 14
Chakudya cham'mawa: mbatata yophika.
Chakudya: maapulo atatu.
Chakudya chamasana: 250 ml ya kefir.
Chakudya chamadzulo: mbatata ziwiri zophika.
Zindikirani… Mutha kukonzekera chakudya chanu mosiyana. Chinsinsi chake ndi kudya zakudya zoyenera pamasiku oyenera.
Contraindications kudya kwambiri
- Popeza chakudya ichi ndi chokhwima kwambiri, sichiyenera kutsatiridwa ndi amayi apakati, amayi oyamwitsa, mu ukalamba, ana ndi achinyamata.
- Simungathe kuonda monga choncho pamaso pa matenda aliwonse aakulu, chifukwa chiopsezo cha kuwonjezereka kwawo chimakhala chachikulu kwambiri ndi zakudya zotere.
- Ndizosafunikanso kwambiri kuonda motere kwa anthu omwe moyo wawo ndi zochita zawo zimasiyanitsidwa ndi kuchuluka kwa thupi kapena malingaliro.
Ubwino wa zakudya zopatsa thanzi
- Kuphatikizika kosakayikitsa kwa zakudya zopatsa thanzi ndiko kuchepa thupi mwachangu.
- Monga lamulo, mphotho zoyamba za ntchito yanu mwanjira yosiya kilogalamu zikuwonekera kale kumayambiriro kwa moyo wanu wa zakudya.
- Komanso bonasi yabwino ndiyakuti zakudya zopatsa thanzi zimapezeka mosavuta ndipo zambiri ndizotsika mtengo.
- Kuphika chakudya kuti muchepetse thupi sikovuta.
Kuipa kwa zakudya zopatsa thanzi
- Kuipa kwa kudya mopitilira muyeso kumaphatikizapo kudya kwambiri. Ndi zakudya zotere, mudzakhala ndi njala, makamaka masiku omwe palibe mapuloteni pa menyu omwe amathandizira kukhuta kwakukulu.
- Palinso mwayi waukulu wa kufooka ndi kuwonjezeka kutopa. Izi zimagwirizanitsidwa ndi kuchepa kwakukulu kwa kudya kwa caloric poyerekeza ndi zomwe zimalimbikitsidwa.
- Panthawi ya zakudya zopatsa thanzi, thupi limakhala ndi mwayi waukulu wokumana ndi kusowa kwa zinthu zofunika. Ndizofunika kwambiri kugwirizanitsa kudya kwa mavitamini ndi mchere wambiri kuti zithandize ziwalo kuti zigwire ntchito mokwanira.
- Kuonjezera apo, kutsatira malamulo a zakudya zowonongeka kungayambitse mutu, matenda a m'mimba, kupweteka, ndi chizungulire.
- Ngati simukumva bwino ndi thanzi lanu, lekani kudya.
Kuchitanso zakudya zolimbitsa thupi
Ndikoletsedwa kwambiri kugwiritsa ntchito zakudya zowonjezera kamodzi pa miyezi itatu iliyonse. Ndipo ndi bwino kutenga kaye kaye nthawi yayitali kapena, ngati mukufuna kuonda kwambiri, funani thandizo kuchokera ku njira yokhulupirika yosinthira mawonekedwe anu.