Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 5.
Ma calorie apakati tsiku ndi tsiku ndi 1000 Kcal.
Njira yochepetsera thupi ndi dzina lachilendo "zakudya zazing'ono" ili ndi njira zingapo. Amakulolani kuti muchepetse ma kilogalamu ochepa omwe munthu adya posachedwa, ndikuchepetsa kwambiri. Tikukupemphani kuti musankhe njira yochepetsera thupi lanu mosafunikira yomwe ikukuyenererani.
Zakudya zazing'ono zofunika
Njira yoyamba chakudya chochepa akulimbikitsidwa anthu amene akufuna kuchotsa 2-3 makilogalamu. Kulemera "kwatsopano" (kudyedwa posachedwapa) kumakhala kwabwino kwambiri. Ngati kumapeto kwa njirayo simukugunda zovulaza, zotsatira zake zidzakusangalatsani kwa nthawi yayitali. Muyenera kudya kanayi pa tsiku, kutengera menyu pa Taphunzira nyama, otsika mafuta mkaka, zipatso ndi ndiwo zamasamba. Zakumwa zonse pazakudya zazing'ono ziyenera kuledzera popanda shuga, koma, ngati mungafune, mutha "kuzikonda" ndi cholowa m'malo mwa shuga. Ndibwino kukana chakudya pambuyo pa 19:00 ndikugwirizanitsa masewera oyambira. M'mawa uliwonse, mphindi 20-30 musanadye chakudya cham'mawa, muyenera kumwa kapu yamadzi kuti mudzutse thupi ndikuyamba kagayidwe kachakudya. Ndikoyenera kukana mchere panthawi yazakudya kapena kuupereka ku mbale pang'ono pang'ono komanso musanadye, osati panthawi yokonzekera.
Chakudya chaching'ono chimaphatikizaponso Zakudya za "saucer" or “Mbale yaying'ono”... Monga taonera akatswiri a zakudya, chifukwa cha muyeso kulemera kwa anthu ambiri lagona banal kudya kwambiri. Anthu ambiri amadya chakudya kuwirikiza kawiri (ngakhale katatu) kuposa momwe amafunikira. Zakudya za mbale zimakhala ndi malamulo osavuta. Choncho, muyenera kudya kanayi pa tsiku, koma zonse zomwe zimagwiritsidwa ntchito, zomwe zimawerengedwa pa chakudya chimodzi, ziyenera kulowa mu mbale wamba. Chakudyachi sichiletsa zakudya zina. Mutha kudya chilichonse chomwe mukufuna. Kodi mukufuna "kumenya" keke kapena chokoleti? Palibe vuto. Chachikulu ndichakuti chakudyacho chimalowa mu chiwiya chovomerezeka. Koma, ndithudi, muyenera kuyesa kumanga chakudya chachikulu pa zakudya zathanzi. Zowonadi, apo ayi, ngakhale mutakhala kuti simukupitilira kudya kwa calorie wabwinobwino komanso kuonda mwa kudya zinthu zovulaza, thupi limatha kukumana ndi kusowa kwenikweni kwa michere yomwe imayenera kutengera zakudya zoyenera. Choncho yesetsani kuonetsetsa kuti menyu ali ndi masamba, zipatso, nyama yowonda, nsomba, nsomba, chimanga, otsika mafuta wowawasa mkaka ndi mkaka. Izi sizidzangowonjezera kulemera kwake, komanso zimathandizira kuti thupi liziyenda bwino.
Ponena za kuchepa thupi, ndimtengo wokwanira wa mapaundi owonjezera, omwe ali kale m'masiku asanu ndi awiri oyamba, mutha kutaya mpaka asanu mwa iwo. Mu sabata lachiwiri, monga lamulo, theka la kulemera kwake kumatha. Komanso, thupi limatha "kusungunuka" pang'ono pang'ono, ndipo izi sizachilendo. Ngati mukumva bwino, mutha kutsatira izi mpaka mutakhutitsidwa ndi mawonekedwe anu. Kuchita bwino kwa mtundu uwu wazakudya zazing'ono kumachitika chifukwa chodula chakudya chosafunikira, zopatsa mphamvu za zakudya zanu zimachepetsanso.
Ndikoyenera kudziwa kuti kuchepetsa kwambiri kuchuluka kwa chakudya kumatha kukhala kovuta m'mimba. Ngati kale mumadya kwambiri, ndiye kuti muchepetse kukula kwake. Mwachitsanzo, m'malo mwa mbale zitatu zodziwika bwino (ngati mumadya zochuluka nthawi imodzi), kwa masiku angapo oyamba a zakudya, idyani mbale ziwiri pakudya kamodzi. Kwa masiku ena awiri kapena atatu, idyani mbale imodzi ndi theka za chakudya nthawi imodzi, kenako ndikukhazikitsa malamulo okhwima okhwima. Mwinanso, pakadali pano, kuonda sikungapangitse kuti imveke ngati liwiro la mphezi, koma zidzachitika popanda zovuta zakuthupi komanso zamaganizidwe.
Njira yolondola yotulutsira zakudya za "saucer" imangotanthauza kuwonjezeka pang'ono kwa chakudya chokhazikika ndipo amapangidwa powonjezera zopatsa mphamvu. Onjezani zopatsa mphamvu pang'onopang'ono mpaka kulemera kumasiya. Kuonjezera kulemera kwa mbale kumalimbikitsidwanso m'njira yothandiza, izi ndizofunikira makamaka panthawi yoyamba ya zakudya. Mwachitsanzo, simungadye saladi yamasamba yopanda kanthu, koma yokongoletsedwa ndi mafuta a masamba, mafuta pang'ono kapena kirimu wowawasa akhoza kuwonjezeredwa ku phala, m'malo mwa apulo kapena peyala, mukhoza kudya nthochi yopatsa thanzi kapena kudzipangira mphesa. .
Monga mukudziwa, otchuka ambiri amadya molingana ndi njira ya "saucer" (Natalya Koroleva, Angelica Varum, Ksenia Sobchak, etc.).
Pakudya pang'ono, sizingavulaze kutenga mavitamini ndi michere yambiri, yomwe ingathandize kuti thupi lizigwira bwino ntchito popanda kumva kusowa kwa zinthu zofunika.
Zakudya zazing'ono zomwe zimatenga masiku 5-8
Chakudya cham'mawa: chofufumitsa cha mkate wathunthu ndi chidutswa cha feta cheese kapena tchizi china chokhala ndi mafuta ochepa; kapu ya mkaka wosakanizidwa (mukhoza m'malo mwa kefir kapena yogati yopanda kanthu); lalanje kapena apulo; kapu ya tiyi / khofi.
Chakudya chamasana: nkhuku nyama (bere ndi bwino) mu kuchuluka kwa pafupifupi 150 g kapena yofanana nsomba zowonda; gawo la saladi ya masamba osawuma, owazidwa ndi mandimu; chidutswa cha mkate wakuda; kiwi; Kofi ya tiyi.
Chakudya chamasana: kapu ya kefir kapena mafuta ochepa.
Chakudya chamadzulo: nsomba yophika / nyama (mpaka 100 g) kapena mazira awiri a nkhuku yophika; 2 g wa masamba ophika kapena ophika; kapu ya madzi aliwonse atsopano; Kofi ya tiyi.
Chitsanzo cha zakudya za "saucer"
Lolemba
Chakudya cham'mawa: toast ndi chidutswa cha tchizi ndi phwetekere; tiyi kapena khofi, kapena madzi.
Chakudya: 150 g wa masamba ophika, okometsedwa ndi zonona zonona.
Otetezeka, apulo.
Chakudya chamadzulo: 100 g wa nsomba zophika ndi masupuni ochepa a nyemba zophika.
Lachiwiri
Chakudya cham'mawa: dzira lowiritsa ndi kapu ya yogati wachilengedwe; khofi.
Chakudya chamasana: phwetekere ndi chidutswa cha nkhumba yophika.
Chakudya chamasana: theka la bun ndi kapu ya kefir / yogurt.
Chakudya chamadzulo: mpaka 150 g wa mphodza wa masamba.
Lachitatu
Chakudya cham'mawa: 4-5 st. l. muesli wothira yogurt; tiyi kapena khofi.
Nkhomaliro: mbale ya msuzi wa masamba wochepa mafuta; mkate wonse wambewu.
Chakudya chamasana: theka chikho cha sitiroberi ndi nthochi smoothie, ndipo kwa iwo omwe ali ndi dzino lokoma, kagawo ka chokoleti chamdima nawonso amaloledwa.
Chakudya chamadzulo: sangweji yokhala ndi tuna, magawo a nkhaka ndi masamba a saladi; tiyi.
Lachinayi
Chakudya cham'mawa: 2 mazira a nkhuku, yokazinga pamodzi ndi phwetekere ndi sipinachi pang'ono.
Chakudya chamadzulo: saladi ya nkhaka ndi tomato; chidutswa cha nyama kapena nyama.
Chakudya chamasana: 100 g kanyumba kanyumba kochepa mafuta ndi zipatso.
Chakudya chamadzulo: turkey mphodza ndi nandolo ndi kaloti.
Friday
Chakudya cham'mawa: gawo la oatmeal ndi ma apricot owuma, omwe amathiridwa ndi 1 tsp. uchi wachilengedwe.
Chakudya: msuzi wa puree wa bowa.
Chakudya chamadzulo: kugwedeza mkaka ndi zipatso zina.
Chakudya chamadzulo: chidutswa cha nsomba yophika ndi phwetekere.
Loweruka
Chakudya cham'mawa: sangweji ndi tchizi ndi letesi; tiyi kapena khofi.
Chakudya cham'mawa: 100 g ya chiwindi cha stewed ndi nkhaka.
Chakudya chamasana: chidutswa cha chitumbuwa cha zipatso kapena maswiti ena okondedwa; kapu theka la kefir kapena yogurt wachilengedwe.
Chakudya: saladi wa beets ndi tchizi ndi dontho la masamba mafuta ndi mandimu.
Sunday
Chakudya cham'mawa: dzira la nkhuku lokazinga ndi tchizi; toast; tiyi kapena khofi.
Chakudya chamasana: msuzi wopangidwa kuchokera ku nyama ndi mphodza, zomwe zimaloledwa kudzaza pang'ono zonona zonona.
Zakudya zoziziritsa kukhosi: keke yodzaza ndi mabulosi.
Chakudya: nkhaka ndi phwetekere saladi.
Contraindications chakudya chochepa
- Ndikosatheka kutsatira chakudya chochepa panthawi yapakati komanso yoyamwitsa, kwa ana ndi achinyamata, komanso pamaso pa matenda am'mimba, omwe samalola kuchepetsa chakudya chomwe chimadyedwa.
- Ndibwino kuti mufunsane ndi dokotala musanayambe kudya.
Ubwino wa zakudya zazing'ono
- Ubwino waukulu wazakudya zazing'ono mumtundu woyamba ndikuti munthawi yochepa mutha kutaya ma kilogalamu angapo osakhala ndi njala komanso kudya mosiyana.
- Zachidziwikire, mutha kuyankhula za zakudya zosiyanasiyana potembenukira ku "mbale". Apa simuyenera kusiya kwathunthu zakudya zilizonse ndipo mutha kuonda popanda kuvutika ndi zowawa zolephera kudya kutsekemera komwe mukufuna.
- Kulimbitsa njirayi kumakuthandizani kuti muzitsatira kwa nthawi yayitali ndikutaya kuchuluka kwa mapaundi owonjezera.
- Mutha kupanga menyu kutengera zomwe mumakonda. Simuyenera kudya chakudya chosakoma chomwe simumakonda.
- Zakudyazi zimathandizira kuchepa m'mimba, zomwe zimawonjezera mwayi wokhala ndi chiwonetsero chochepa kwa nthawi yayitali.
Zoyipa zazakudya zazing'ono
- Anthu omwe ali ndi vuto m'mimba zimawavuta kudziphunzitsa kudya pang'ono.
- Chakudya choyamba, njala imatha kudzipangitsa kuti imveke, muyenera kuzolowera magawo ang'onoang'ono.
Kubwereza zakudya zazing'ono
Bwerezani mtundu woyamba wazakudya zochepa zomwe zimatha masiku 5-8, ngati mukufuna, mutha kutero pakatha milungu 2-2,5.
Ponena za zakudya za "saucer", ngati mukumva bwino ndipo mukufuna kutaya mapaundi ambiri, mutha kutembenukirako nthawi iliyonse mukafuna.