Zakudya zosaphika, masiku atatu, -3 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 3.

Ma calorie apakati tsiku ndi tsiku ndi 530 Kcal.

Zakudya zosaphika ndi imodzi mwa mitundu yazamasamba. Zakudya zake zimakhala ndi zinthu zachilengedwe zomwe sizimatenthedwa ndi kutentha.

Zakudya zosaphika zofunika

Mukamadya zakudya zosaphika, kuchepa thupi kumachitika mwa kuchepetsa kudya kwa carbohydrate ndikuchepetsa kudya kwa calorie. Chifukwa chake, kuphatikiza muzakudya, ngati mwaganiza zosintha mawonekedwe anu motere, muyenera zinthu zotsatirazi: masamba, zipatso, zipatso, zipatso zouma, mtedza, mbewu, zitsamba, zonunkhira, mbewu zophuka, timadziti tamasamba. ndi zipatso ndipo, ndithudi, okwanira kuchuluka kwa madzi oyera. Mukhoza kuwonjezera zakudya ndi mafuta ochepa a masamba. Iwo, monga mbale zina, sangathe kutenthedwa. Zakudya zina zosaphika zimakupatsani mwayi wodya kuchuluka kwazinthu zanyama.

Kuchepetsa thupi kumayesedwanso ndi nyenyezi zaku Hollywood. Mwachitsanzo, pamadyerero oterewa amakhala Demmy Moor... Njira yake kuwonda lakonzedwa kwa masiku 10, kenako, monga ulamuliro, 3-4 owonjezera mapaundi amasauka m'thupi. Muyenera kudya katatu patsiku. Mutha kudya zoziziritsa kukhosi ndi zipatso zofinyidwa mwatsopano kapena timadziti ta masamba. Ponena za kadzutsa, nkhomaliro ndi chakudya chamadzulo, tikulimbikitsidwa kuzipanga kuchokera ku zipatso, ndiwo zamasamba, zipatso (raspberries ndi sitiroberi patsogolo). Zindikirani kuti Demi Moore samachotseratu zinthu zanyama pazakudya. Tsiku lililonse, Ammayi, kuwonjezera pa zomera zakudya, amadya 50 g tchizi ndi kumwa kapu ya skim mkaka. Saladi akhoza okoleretsa ndi pang'ono mafuta masamba.

Komanso kutsatira zakudya yaiwisi Angelina Jolie... Mukhozanso kutsatira malamulo a njira imeneyi kwa masiku 10, kuwonda ndi 5 zosafunika makilogalamu. Kuphatikiza pa zipatso ndi ndiwo zamasamba, menyu yazakudya imaphatikizaponso nyama ya nkhuku pang'ono (ndi bwino kuiwotcha) ndi mkaka wopanda mafuta ochepa. Ndi bwino kudya 5 pa tsiku. Zakudya zonse ziyenera kukhala zocheperako komanso zogawika bwino pakapita nthawi. Idyani chakudya chamadzulo osachepera maola atatu magetsi asanazime.

Ngati mukufuna kuonda pa zakudya zosaphika kwenikweni, tikulimbikitsidwa kuti tisamalire njirayi potengera kugwiritsa ntchito masamba ndi zipatso zokhazokha. Muyeneranso kutsatira malamulo ake osapitilira masiku 10, ndipo mutha kutaya makilogalamu 4-5 panthawiyi. Komanso, panthawi yakudya, mutha kumwa zakumwa zatsopano ndi zakumwa za zipatso.

Kuti mukulitse mphamvu ya zakudya zosaphika, sankhani zipatso ndi ndiwo zamasamba pazosankha zomwe zimakhala ndi wowuma kwambiri komanso shuga. Chifukwa chake, akatswiri azakudya amalangiza kukana ku kiwi, mango, mphesa, mbatata, nandolo wobiriwira.

Kaya kudya zakudya zonse zosaphika (zomwe ndi zabwino, malinga ndi malamulo a njirayi) kapena kuwira zakudya zina (mwachitsanzo, zukini) zili ndi inu. Njira yochepetsera thupi siyenera kukhudzidwa ndi izi. Mutha kukonza zakudya zanu kuti tsiku lina zizikhala zamasamba ndipo lachiwiri ndi zipatso. Kapenanso mutha kusakaniza chakudya.

Kuchokera pazamasamba, tikulimbikitsidwa kuti tisankhe kabichi woyera, nkhaka, tomato, belu tsabola. Idyani kolifulawa, sikwashi, sikwashi, biringanya pang'onopang'ono. Mwazipatso, ma apricots, maapulo (makamaka mitundu yobiriwira), ma plums, mavwende, mapichesi, manyumwa ndi zipatso zina zamtundu wina amalemekezedwa kwambiri mwanjira imeneyi. Mukhoza kusiyanitsa menyu ndi zipatso za nyengo.

Kumwa madzi ambiri sikofunikira ndi njirayi, chifukwa zipatso ndi ndiwo zamasamba zokha zimakhala ndi madzi ambiri. Monga lamulo, lita imodzi ya madzi patsiku ndiyokwanira. Koma, ngati mumva ludzu, zachidziwikire, musachedwe. Komanso, ngati mukufuna, mutha kumwa tiyi wobiriwira wopanda shuga (mpaka makapu asanu tsiku lililonse).

Pali njira zochepetsera thupi chifukwa chodya masamba enaake. Mwachitsanzo, zothandiza ndizo zakudya zopanda karoti… Pa iyo, kasanu patsiku muyenera kudya gawo la saladi ya karoti. Ndikofunika kuti kulemera kwa gawo lililonse kusapitirire 5-200 g. Amaloledwa kukonza saladiyo ndi mafuta ochepa. Zakudya zamadzimadzi zamtundu wa karoti zosaphika zimayimiriridwa ndi msuzi wa masamba awa, tiyi wobiriwira wopanda mchere ndipo, pamenepo, akadali madzi. Sikulangizidwa kuti muzidya zakudya zopitilira masiku atatu, pomwe mutha kuchotsa makilogalamu atatu a kunenepa kwambiri.

Ngati mukufuna kuonda pogwiritsa ntchito chimanga, njira yabwino kwambiri ingakhale chakudya chosaphika potengera buckwheat… Pankhaniyi, buckwheat safunika yophikidwa. Kungokwanira kutsanulira 200 g wa phala ndi theka la lita imodzi ya madzi otentha, kukulunga mu chinthu chotentha ndikusiya usiku. Chakudya chopatsa thanzi chimakuyembekezerani m'mawa. Mchere, shuga ndi zowonjezera zina ndi zoletsedwa tsopano. Kuchuluka kwa buckwheat kuyenera kudyedwa masana, makamaka kutsatira chakudya chamagulu, kapena kukonza zakudya zosachepera zinayi. Zakudya zosaphika izi ndizothandiza kwambiri. M'masiku atatu okha, mutha kutaya makilogalamu 3-5 (komanso kupitilira apo).

Ngati kudya chimanga chimodzi chikuwoneka ngati chiyembekezo chomvetsa chisoni kwa inu, mutha onjezerani buckwheat ndi kefir 1% mafuta (kapena opanda mafuta). Mutha kudya chakudya chotere mpaka masiku 7, panthawiyi, kuchepa thupi kumafika makilogalamu 5-8. Ndibwino kuti musadye mafuta opitirira 1 litre ya kefir patsiku. Ndikofunikanso kudya pang'ono pang'ono. Ndipo chizolowezi chambewu chimafanana ndi mtundu womwe uli pamwambapa. Timadyabe buckwheat popanda zowonjezera. Mutha kungodzaza ndi kefir, kapena kumwa chakumwa chopaka mkaka ngati chotupitsa masana. Monga mufuna.

Chikhalidwe chofunikira pakusungira kulemera koyenera ndikumaliza kolondola komanso pang'onopang'ono kwa zakudya. Zakudya zokoma ndi zamafuta ziyenera kubwezeredwa ku chakudyacho mosadukiza ndipo, zowerengeka, pang'ono pang'ono. Choyamba, m'pofunika kuyambitsa zakudya monga chimanga, msuzi wopepuka, nthunzi kapena mbale zowotcha zonenepa. Zachidziwikire, simuyenera kuiwala zamasamba, zipatso ndi zipatso zomwe zakuthandizani kuti muchepetse thupi.

Zakudya zosaphika

Chakudya cha Demi Moore Raw Zakudya Zitsanzo

Chakudya cham'mawa: maapulo ndi peyala saladi wokhala ndi nthangala za amondi ndi maungu; galasi la mafuta ochepa kapena mkaka wopanda mafuta.

Akamwe zoziziritsa kukhosi: kapu ya madzi apulo.

Chakudya chamasana: saladi wa masamba, womwe amathiridwa ndi mafuta pang'ono (makamaka maolivi).

Chakudya chamasana: madzi a lalanje (pafupifupi 200 ml).

Chakudya chamadzulo: mbale ya msuzi wa masamba; pafupifupi 50 g wa tchizi wolimba wokhala ndi mafuta osachepera; rasipiberi kapena strawberries ochepa.

Zakudya Zakudya Zapamwamba za Angelina Jolie

Chakudya cham'mawa: saladi yazipatso yokhala ndi mtedza wocheperako komanso nthanga zochepa (mutha kudzaza ndi yogurt popanda zowonjezera); kapu ya msuzi wa masamba.

Chakudya cham'mawa chachiwiri: msuzi wa apulo.

Nkhomaliro: saladi wa nkhaka, phwetekere ndi zitsamba; kapu ya yogurt wachilengedwe ndi ma PC awiri. apricots zouma.

Chakudya chamasana: mafuta ochepa otsika kuphatikiza zoumba pang'ono kapena ma apricot owuma.

Chakudya chamadzulo: msuzi wa gazpacho kapena chidutswa cha nkhuku ndi masamba angapo osakhala owuma a mchere, mutha kudya mtedza pang'ono kapena kagawo kakang'ono ka tchizi.

Chitsanzo cha Zipatso Zamasiku Atatu ndi Zakudya Zosakaniza Zamasamba.

Tsiku 1 (masamba)

Chakudya cham'mawa: nkhaka ndi kabichi saladi ndi zitsamba.

Akamwe zoziziritsa kukhosi: 2 tomato.

Chakudya chamadzulo: kolifulawa wotentha ndi nkhaka zatsopano.

Chakudya chamasana: saladi wa tomato ndi tsabola wokoma.

Kudya: nkhaka ndi saladi ya avocado.

Tsiku 2 (zipatso)

Chakudya cham'mawa: 2 maapulo ang'onoang'ono obiriwira ndi zipatso za manyumwa.

Akamwe zoziziritsa kukhosi: Kutumikiridwa kwa pichesi, sitiroberi, apulo ndi chinanazi saladi.

Chakudya: magawo angapo a mavwende.

Chakudya chamasana: peyala ndi yamatcheri ochepa.

Chakudya: 2 malalanje.

Tsiku 3 (masamba)

Chakudya cham'mawa: saladi wa kaloti, mizu ya udzu winawake ndi Yerusalemu atitchoku.

Akamwe zoziziritsa kukhosi: 2 nkhaka ndi phwetekere.

Chakudya: zukini zophika.

Chakudya chamasana: saladi wa radishes, anyezi wobiriwira ndi parsley.

Kudya: saladi wa tomato, azitona ndi zitsamba.

Chakudya choyenera cha zakudya zosaphika pa buckwheat ndi kefir

Chakudya cham'mawa: buckwheat; theka kapu ya kefir.

Akamwe zoziziritsa kukhosi: kapu ya kefir.

Chakudya chamasana: buckwheat yothiridwa mu kefir.

Chakudya chamasana: kapu ya yogati.

Chakudya chamadzulo: buckwheat.

Musanagone: ngati mukufuna, mutha kumwa zakumwa mpaka 200 ml za mkaka wofukiza.

Chitsanzo cha Zakudya Zakudya Zakudya Zakudya Zakudya Zapamwamba

Chakudya cham'mawa: gawo la saloti karoti owazidwa mafuta.

Akamwe zoziziritsa kukhosi: kapu ya madzi karoti.

Chakudya chamadzulo: kaloti watsopano.

Chakudya chamasana: msuzi wa karoti kapena 2 tbsp. l. saladi kuchokera ku masamba awa.

Chakudya chamadzulo: kaphikidwe kake ka karoti wothira mafuta pang'ono.

Contraindications kwa zakudya zosaphika

  • Simuyenera kutsatira malamulo a zakudya zosaphika ngati muli ndi matenda am'mimba, kapamba, ndulu ndi matenda ena omwe amafunikira chakudya chapadera.
  • Komanso, simuyenera kutsatira njirayi panthawi yapakati, yoyamwitsa, ana, achinyamata komanso achikulire.
  • Ndikofunika kuti aliyense akaonane ndi dokotala asanayambe kudya.

Ubwino wa Zakudya Zosaphika

  1. Potsatira malamulo a zakudya zosaphika, thupi limatsukidwa ndi poizoni ndi poizoni, machiritso ake onse ndi mphamvu zake zimachitika.
  2. Ndikofunikanso kuti kagayidwe kake kagayidwe kofulumira. Monga mukudziwa, kuthamanga kwa njira zamagetsi ndikofunikira kuti muchepetse thupi ndikupitilizabe kukhala ogwirizana (zomwe ndizovuta kwambiri kuposa kuonda).
  3. Pazakudya zosaphika, njira zoperekera m'mimba zimakulira, thupi limadzaza ndi mavitamini ambiri, mchere ndi zinthu zina zothandiza.
  4. Nkhani yabwino ndiyakuti pali njira zambiri pazakudya zosaphika. Aliyense azitha kusankha njira yoyenera yosinthira.
  5. Ndizokayikitsa kuti zakudya zosaphika zingagunde chikwama chanu. Zakudya zomwe zimaperekedwa zimapezeka mosavuta ndipo zitha kupezeka pafupifupi sitolo iliyonse kapena kugula pamsika. Ndipo ngati muli ndi chiwembu, mutha kulima nokha zinthu zatsopano, zapamwamba komanso zathanzi.

Zoyipa Zakudya Zosaphika

  • Zakudya zaiwisi zochokera kumasamba ambiri, zipatso ndi zipatso, ngati mukufuna kubweretsa phindu lalikulu m'thupi, simungakhale nthawi zonse pachaka. Kupatula apo, ndi bwino kudya zinthu zanyengo, zonse zimakhala zathanzi komanso zotsika mtengo.
  • Anthu ena amadziwa kuti m'masiku oyambilira a chakudyacho, kumva njala kumadzipangitsa kumva. Kudya mopepuka kumafuna kuzolowera.
  • Mu nthawi yochepa, monga ulamuliro, kuchuluka kwa kulemera owonjezera amapita. Pachifukwa ichi, njirayi iyenera kuphatikizidwa ndi zolimbitsa thupi. Kupanda kutero, sizingatheke kupewa zinthu zosasangalatsa monga khungu lomwe likugundika.

Kugwiritsanso ntchito zakudya zosaphika

Sitikulimbikitsidwa kuti mubwererenso zakudyazo kwa masiku 7 kapena kupitilira miyezi iwiri yotsatira. Ngati mukumva bwino, mutha kugwiritsa ntchito njira yofupikirako yochepetsera kunenepa mwezi umodzi ndi theka.

Siyani Mumakonda