Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 670 Kcal.
Chakudya chofewa chimalonjeza kuchepa thupi popanda kumva njala, mantha omwe amalepheretsa ambiri kuti asinthe mawonekedwe awo. Pali zosankha zingapo pakuchepetsa kunenepa. Kodi mukufuna kusintha mawonekedwe anu osadzitengera kukomoka ndi njala komanso osataya chidwi chanu chamoyo? Kenako tikukupemphani kuti muphunzire zamakhalidwe abwino ochepetsa thupi masiku ano.
Zakudya zofewa
Popular zakudya zofewa tsiku lililonse… Monga momwe mungaganizire, muyenera kutsatira zakudya zamasana tsiku limodzi, ndipo tsiku lotsatira mutha kudzilola nokha kukhululukidwa. Chifukwa chake, patsiku lazakudya, chakudyacho chimatha kukhala ndi zakudya zotsatirazi (sankhani chinthu chimodzi chokha):
- mafuta ochepa a kefir (mpaka 2 l);
- kanyumba kochepa mafuta (500 g);
- 1 lita imodzi yogurt yosalala (makamaka yopangira zokometsera);
- zipatso zilizonse zopanda kukhathamira (mpaka 1 kg).
Kuphatikiza pa madzi oyera, mutha kumwa tiyi ndi khofi, koma osawonjezera shuga pakumwa. Ndibwinonso kukana chotsekemera.
Tikulimbikitsidwa kuti musinthe masiku osala kudya kuti chakudya chisakunyengeni. Tsiku lililonse mutha kudya chilichonse chomwe mtima wanu ukufuna. Koma kuti muchepetse kunenepa kwambiri, ndibwino kuti musaphatikizepo shuga ndi zakudya zomwe zili ndi menyu, ufa, zakudya zokazinga komanso zachangu. Masiku onse, tikulimbikitsidwa kuti tizitsatira mfundo zazakudya zopanda malire komanso osadya mopitirira muyeso.
Njira imeneyi, ngati mumakhala omasuka, imatha kutsatiridwa nthawi iliyonse mpaka mutakhutira ndi zotsatira zake. Kuchepetsa thupi makamaka chifukwa choti tsiku limodzi la zakudya ndi zakudya, thupi silikhala ndi nthawi yoti "lisinthe" ntchito yake ndikuyamba kupulumutsa mafuta osungidwa, kuwopa kuyambika kwa nthawi za njala, zomwe zingachitike ndi njira zina zambiri zotsika kwambiri za kalori zakusintha kwamthupi.
Amadzitamandira mwachangu komanso zakudya zofewa zachingerezi… Ndikulimbikitsidwa kuti mupitilize kwa milungu yoposa itatu, pomwe mutha kutaya makilogalamu 10 a mafuta owonjezera. Ngati mukufuna kuchepetsa thupi kwambiri, ndiye kuti nthawi yayitali ingachepe. Muyenera kuwonetsa kudzipereka koyambirira kwa zakudya. Kuyamba kudya zakudya zopepuka za Chingerezi kumaphatikizapo kukhala masiku awiri osala motsatizana. Pa tsiku lililonse, amaloledwa kudya malita 1,5 a kefir ya mafuta ochepa ndi 100 g wa mkate wakuda. Ngati kumasula kwanu ndikovuta, ndibwino kuti mudumphe ndikupita kuchakudya cha Chingerezi ndi mndandanda wathunthu. Mwinamwake, pakadali pano, kuchepa thupi sikungawonekere pang'ono, koma mwayi woti musaleke kudya musanayambike ukuwonjezeka kwambiri.
Kutsitsa kumene tatchulazi, masiku a zimam'patsa mphamvu amatsatira, kenako masiku a protein (awiri aliwonse). Menyu yawo iyenera kusinthidwa mpaka milungu itatu (masiku amasulidwe amathandizidwanso munthawiyo).
Pa masiku azakudya, mutha kudya zipatso (makamaka osakhala wowuma), masamba (makamaka obiriwira). Kupatula madzi, mutha kumwa zakumwa zosakaniza ndi zipatso. Idyani chakudya chololedwa chaiwisi, kuphika, chithupsa, nthunzi. Koma musagwiritse ntchito mafuta kapena mafuta ena pophika. Mutha kuthyola masaladi ndi mafuta a masamba, ndipo ngati mukudya kwa nthawi yayitali, ndikofunikira kuti musawononge thupi mafuta abwino. Koma musamadye supuni ziwiri zamafuta patsiku.
Patsiku lamapuloteni, mutha kudya mkaka wopanda mafuta ambiri, kefir, nyama yophika, nsomba zowonda zophika zopanda mafuta, nyemba, mazira a nkhuku yophika, tchizi wolimba pang'ono wokhala ndi mafuta ochepa, uchi pang'ono ndi buledi wambewu (idyani kukoma ndi ufa asanadye nkhomaliro). Ndibwino kuti muzidya kanayi pa tsiku, ndipo ndibwino kuti mukonzekere chakudya chamadzulo pasanathe maola 4-18.
Ngati unenepa pambuyo pa chikondwererocho, udzakuthandiza zakudya zofewa “pambuyo pa tchuthi”… Zimatenga sabata imodzi ndikulonjeza kuti adzachotsa mapaundi owonjezera a 3-4, omwe adatenga mkaidi mtembo atadya kwambiri. Tsiku loyamba la zakudya limaphatikizapo kutsitsa, komwe mungadye mpunga ndi prunes. Njirayi imatheranso ndi mini-kutsitsa. Patsiku lachisanu ndi chiwiri, muyenera kumwa kefir wopanda mafuta ochepa (nthawi zambiri, mafuta 1%). Pamasiku ena azakudya "pambuyo pa tchuthi" menyu amakhala osiyanasiyana komanso okhulupirika. Chakudyacho chimakhala ndi masamba, zipatso, tchizi chochepa chamafuta ochepa komanso zinthu zina zamkaka zothira, nsomba za nkhuku ndi nsomba zowonda. Ndikoyenera kutsatira zakudya zopatsa thanzi. Ndipo ndi bwino kuti musanyalanyaze kuchita masewera olimbitsa thupi. Izi zidzathandiza kubwerera mwamsanga kapena kupeza mafomu omwe mukufuna. Ndipo masewera adzakusokonezani maganizo omwe amakukakamizaninso kuti mudye chinachake chowonjezera.
Monga mukuwonera, kuti utsazike kunenepa kwambiri, simuyenera kudzizunza. Sankhani njira yochepetsera kuchepa yomwe mumakonda ndikuyenda bwino kufikira komwe mumakhala.
Zakudya zolimbitsa thupi za Chingerezi
Tsiku la Zakudya Zamadzimadzi
Chakudya cham'mawa: maapulo ndi zipatso saladi ndi kapu yamadzi azipatso.
Akamwe zoziziritsa kukhosi: 5-6 maula; pichesi ndi madzi apulo.
Chakudya chamasana: mbale ya msuzi wamafuta ochepa; 300 g yophika broccoli (kapena msuzi wa masamba kapena nkhaka watsopano ndi saladi ya kabichi) mousse wazipatso wokhala ndi uchi pang'ono.
Chakudya chamadzulo: saladi wamasamba kapena zipatso (wokhala ndi wowuma pang'ono) ndi kapu yamadzi aliwonse.
Mapuloteni tsiku
Chakudya cham'mawa: khofi / tiyi ndi mkaka; Magawo 1-2 a mkate wonse wambewu ndi uchi wachilengedwe (mpaka 2 tsp).
Akamwe zoziziritsa kukhosi: mkaka kapena kefir (galasi); kagawo ka mkate wakuda kapena wathunthu wothira mafuta.
Chakudya chamasana: gawo la nyama yophika kapena nsomba (pafupifupi 200 g); mbale ya msuzi; 3-4 tbsp. l. nyemba zobiriwira kapena nandolo (kapena saladi wa masamba obiriwira ndi zitsamba); Zitsamba tiyi.
Chakudya: (sankhani chimodzi kapena zingapo)
- 50 g wa tchizi wolimba;
- kefir kapena mkaka (galasi);
- 2 mazira, owiritsa kapena ophika poto wouma;
- nsomba zowonda kapena nyama (mpaka 200 g).
Zakudya zopatsa thanzi "pambuyo pa tchuthi"
Tsiku 1 (kutsitsa)
Lembani 200 g wa mpunga (makamaka bulauni) usiku wonse pasadakhale, m'mawa kuthira madzi otentha pamwamba pa phala ija (500 ml) ndikuwiritsa kwa mphindi 15-20. Gawani chakudya ichi mofanana mu chakudya 6-8. Osapatsa mchere mpunga. Mutha kuwonjezera ma prunes 3-4. Imwani madzi ambiri ndi tiyi wobiriwira wopanda kanthu.
tsiku 2
Chakudya cham'mawa: 200 g wa oatmeal, wophika m'madzi (kulemera kokonzeka); Prunes 2-3; kapu ya msuzi wa apulo-karoti-udzu winawake watsopano.
Akamwe zoziziritsa kukhosi: peyala ndi kapu yamadzi amtundu uliwonse wazipatso.
Chakudya chamasana: mbale ya msuzi wa masamba kapena msuzi wa puree; 2 mikate ya chinangwa.
Otetezeka, apulo.
Chakudya: galasi la kefir ndi 1 tbsp. l. rye chinangwa.
tsiku 3
Chakudya cham'mawa: zukini zophika.
Akamwe zoziziritsa kukhosi: saladi kuphatikiza nkhaka zatsopano ndi kabichi yoyera.
Nkhomaliro: grated kaloti, mwatsopano kapena yophika.
Chakudya chamasana: magawo angapo a zukini zophika.
Kudya: saladi wa nkhaka, tomato ndi zitsamba.
Zindikirani
… Katundu wonse wamasamba omwe amadyedwa tsiku lililonse amakhala mpaka 1,5 makilogalamu.
tsiku 4
Chakudya cham'mawa: dzira la nkhuku yophika; kapu ya karoti-lalanje-udzu winawake watsopano.
Akamwe zoziziritsa kukhosi: saladi wa beets ndi prunes zingapo (200 g).
Chakudya chamasana: msuzi wosadya nyama, womwe umalimbikitsidwa kuphatikiza karoti, tomato, zukini; kagawo kakang'ono kophika kapena kophika nkhuku.
Chakudya chamasana: lalanje.
Chakudya chamadzulo: nsomba yamphepo yotentha; nkhaka zatsopano ndi zitsamba ndi dontho la mafuta.
Asanagone: kapu ya kefir ndi kuwonjezera kwa rye chinangwa.
tsiku 5
Chakudya cham'mawa: 200 g wa oatmeal; prunes angapo; msuzi wochokera ku lalanje, zipatso zamphesa ndi mandimu.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya: msuzi wa sikwashi ndi kaloti; kagawo ka nsomba zophikidwa pansi pa masamba.
Chakudya chamadzulo: Zipatso zamphesa.
Chakudya chamadzulo: saladi ya nsomba ndi nkhaka ndi zitsamba, zokonzedwa pang'ono ndi mandimu ndi maolivi.
tsiku 6
Chakudya cham'mawa: supuni zingapo za phala la buckwheat; karoti watsopano, lalanje ndi mandimu.
Akamwe zoziziritsa kukhosi: manyumwa.
Chakudya chamadzulo: mbale ya msuzi wa broccoli ndi kolifulawa ndi kuwonjezera dzira limodzi lophika la nkhuku.
Chakudya chamasana: apulo.
Chakudya: galasi la kefir lokhala ndi chinangwa chochepa cha rye.
Tsiku 7 (kutsitsa)
Mutha kumwa malita 1,5 a kefir patsiku. Komanso, kuwonjezera pa madzi, mutha kumwa tiyi wobiriwira wopanda mchere.
Zotsutsana ndi zakudya zofewa
- Ndizoletsedwa kukhala pachakudya chofewa cha amayi pa nthawi ya mimba ndi mkaka wa m'mawere, ana, achinyamata, anthu okalamba.
- Simukuyenera kugwiritsa ntchito njirayi pakukulitsa matenda aliwonse achilendo komanso matenda aliwonse omwe amaphatikizidwa ndi kufooka kwakukulu, chifukwa, ngakhale pali malamulo okhulupirika, zopatsa mphamvu za zakudya zimachepa.
Ubwino wa zakudya zofewa
- Ubwino waukulu wamachitidwe ofewa osinthira chiwerengerocho ndi kutsatira kwawo kosavuta kutsatira. Zakudya zofewa sizimatigwetsa m'moyo wathu, njira yochepetsera thupi imakhala yosavuta komanso yosavuta.
- Anthu ambiri omwe adziwonera okha zakudya zawo amazindikira kuti kuonda kumachitika popanda chizungulire, kufooka, kumverera njala yayikulu komanso "zokondweretsa" zina zochepetsa thupi.
- Nthawi yomweyo, zakudya zofewa ndizothandiza; munthawi yochepa, mutha kutaya kunenepa kwambiri.
- Kutalika kwakanthawi kokhazikika, kolimba pambuyo pochepetsa thupi kumatsimikizika kwa inu. Ingokhalani mu mzere mutatha kuonda.
- Zinyalala, poizoni ndi zinthu zosiyanasiyana zomwe zitha kuwononga zimachotsedwa mthupi. Thupi limatsukidwa mwachilengedwe. Izi zimakhudza thanzi komanso mawonekedwe.
- Mkhalidwe wa khungu umayenda bwino, tsitsi ndi misomali zimalimbikitsidwa ndikuchiritsidwa.
- Komanso, chifukwa cha njira zotere, kuchuluka kwa shuga m'magazi nthawi zambiri kumachepetsa, cholesterol yoyipa imatsitsidwa, ndipo kuthamanga kwa magazi kumabwereranso mwakale.
Zoyipa zazakudya zofewa
- Pali zovuta zochepa pazakudya zofewa. Ngati kale menyu yanu inali yopanda chakudya choyenera ndipo munalibe zipatso ndi ndiwo zamasamba mmenemo, ndiye kuti mphatso zachilengedwe zikafotokozedwera muzakudya zambiri, kuphulika komanso kupsa mtima kumatha kuchitika. Chodabwitsa ichi makamaka makamaka masiku amasamba azakudya zofewa za Chingerezi.
- Komanso, njirayi yochepetsera thupi siyoyenera anthu omwe ali ndi mapaundi owonjezera. Pa chakudya chimodzi chochepa cha marathon, simungathe kunena za kunenepa kwambiri.
Kubwereza zakudya zofewa
Ndikofunika kuti muzitsatiranso zakudya zilizonse zofewa mukatha miyezi 1,5-2 itatha.