Zamkatimu
- Zofunikira pakuwonetsera zakudya
- Chakudya chowonetseratu cha tebulo
- Menyu yazosangalatsa
- Chitsanzo cha zakudya zopatsa chidwi pamalingaliro a 20
- Chitsanzo cha zakudya zopatsa chidwi pamalingaliro a 40
- Chitsanzo cha zakudya zopatsa chidwi pamalingaliro a 60
- Contraindications chowonetseratu chakudya
- Ubwino wazakudya zozizwitsa
- Zoyipa za chakudya chowonetseratu
- Zakudya zowonekera mobwerezabwereza
Kuchepetsa thupi mpaka makilogalamu 15 m'masiku 40.
Avereji ya kalori ya tsiku ndi tsiku 1200 Kcal (mfundo 40 pamenyu).
Ambiri amva zazakudya zopangidwa ndi ma kalori ndipo adadzionera okha. Koma kodi njirayi ikuwoneka yolemetsa komanso yotopetsa kwa inu? Mosiyana ndi izi, chakudya chapadera chodziwika bwino chidapangidwa, chomwe chimafunika kuwunika momwe mafuta amagwiritsidwira ntchito, koma mayunitsi wamba.
Zofunikira pakuwonetsera zakudya
Ponena za malamulo a zakudya zowonetserako, tikuwona kuti m'pofunika kuchepetsa kudya kwa mafuta ndi chakudya, ndikupereka zokonda kwambiri ku mapuloteni. Izi zimathandiza kuti mapaundi owonjezera athawe. Popanda zinthu zomwe zili mumafuta ndi ma carbohydrate okhala ndi mafuta, thupi limangokakamizidwa kuzichotsa mumafuta ake omwe.
Mutha kumamatira ku chowonetserako kwa masiku 40. Polemera kwambiri panthawiyi, mutha kutaya mpaka 15 kg. Chiwerengero cha magalasi azakudya chiyenera kukhala mpaka 40 mayunitsi. Ngati mukufuna kutaya mapaundi oyamba mwachangu, ndizololedwa kutsitsa kwakanthawi mtengo wamagawowo mpaka mayunitsi 20, koma osatsika.
Kuti mukhalebe wolemera kale, muyenera kudya magalasi pafupifupi 50 tsiku lililonse. Kusintha mpaka mayunitsi 5-10 mbali zosiyanasiyana amaloledwa. Koma muyenera kuwunika kulemera kwanu kuti mupeze muyeso woyenera kuti musakulemera.
Ngati mukufuna kupeza ma kilogalamu, muyenera kudya mfundo zosachepera 60, ndikuwonetsanso kuchuluka kwa mitundu yomwe mukufuna. Sikulimbikitsidwa kuti muchepetse kunenepa msanga, komanso kuti muchepetse kunenepa mwachangu (pokhapokha ngati pali chidziwitso chodziwika bwino chamankhwala cha izi).
Mutha kudya chakudya chilichonse, mindandanda yazakudya zomwe zili ndi magalasi zili pansipa. Komabe, yang'anani pa zakudya zomwe zimakhala ndi mayunitsi ochepa ngati mukufuna kuchepetsa thupi. Akatswiri azaumoyo amalangiza kuti azidya chakudya osachepera 4-5 pa tsiku osadya mopitirira muyeso komanso kumwa madzi okwanira. Kumwa tiyi ndi khofi kumaloledwa popanda kuyerekezera mtengo (mwachilengedwe, wopanda shuga). Ndikofunika kwambiri kukana kuwonjezera kwa zotsekemera. Mutha kudya madzulo, koma ndibwino kuti muzitsatira malamulo oyenera a zakudya zopatsa thanzi ndipo musakhale ndi chotupitsa maola 3-4 maola asanatuluke.
Chakudya chowonetseratu cha tebulo
Nsomba, yophika yopanda mafuta - 0
Nyama yophika yopanda mafuta - 0
100 g nsomba yokazinga kapena nyama (kupatula nkhumba) - 5
0,5 l ya kefir kapena mkaka wamafuta ochepa - 10
100 g yogurt / tchizi / kanyumba tchizi - 5
Yokazinga nyama yankhumba kapena nyama (100 g) - 7
Soseji wowira kapena soseji (1 pc.) - 1
Ketchup (1 tbsp. L.) - 1
Dzira lophika la nkhuku (1 pc.) - 1
Zipatso zilizonse kupatula malalanje (100 g) - 5
Nyama yosuta kapena soseji wosuta (100 g) - 6
Lalanje (1 pc.) - 2
Mazira ophwanyidwa, okhala ndi mazira awiri - 7
Kutumikira Msuzi Wopanda Masamba - 5
Mbale yaying'ono phala - 20
Gawo la muesli - 5
Pakatikati mbale yophika kapena yophika masamba - 10
Keke kapena makeke (mpaka 100 g) - 5
1 sing'anga pie - 19
Mbale ya Msuzi wa Pea - 35 rub.
Kagawo ka mkate (pafupifupi 30 g) - 3
100 gramu bun - 8
Gawo la msuzi wosadya nyama - 8
Chips Kutumikira - 25
Gawo la pasitala - 25
Shuga (1 tsp.) - 1
Kupanikizana, kupanikizana kapena uchi (1 tbsp. L.) - 4
Mabisiketi ang'onoang'ono, keke yaying'ono, kagawo ka chokoleti - 9
Zindikirani… Pamwambapa pali zakudya zotchuka kwambiri. Mungapeze magalasi pafupifupi mankhwala onse pa Intaneti.
Chitsanzo cha zakudya zopatsa chidwi pamalingaliro a 20
Chakudya cham'mawa: mazira ophwanyika ndi tomato, okazinga mafuta pang'ono.
Akamwe zoziziritsa kukhosi: bere la nkhuku yophika (kagawo) ndi theka la manyumwa.
Nkhomaliro: stewed nkhuku m'mimba; gawo la msuzi wophika msuzi wowonda nyama.
Chakudya chamadzulo: anaphika nsomba zowonda ndi zitsamba, zowazidwa ndimadzi a mandimu.
Chitsanzo cha zakudya zopatsa chidwi pamalingaliro a 40
Chakudya cham'mawa: 2 mazira a nkhuku yophika; 30 g wa phala wophika wa buckwheat (kulemera kumawonetsedwa pamiyeso youma).
Akamwe zoziziritsa kukhosi: mpaka 200 g wa otsika mafuta curd ndi theka apulo.
Nkhomaliro: 200-250 g wa mphodza wophika wa ng'ombe; gawo la mphodza; kagawo ka mkate wonse wambewu.
Chakudya chamasana: theka la kapu ya yogati yokometsera (kapena chakumwa china chotenthetsa mkaka) ndikuwonjezera zipatso zochepa ndi chinangwa.
Chakudya chamadzulo: nsalu yophika nsomba yophikidwa ndi zitsamba.
Chitsanzo cha zakudya zopatsa chidwi pamalingaliro a 60
Chakudya cham'mawa: 2 mazira owiritsa; 4 tbsp. l. phala la buckwheat lophika m'madzi.
Akamwe zoziziritsa kukhosi: apulo ndi 200 g wa mafuta ochepa.
Nkhomaliro: fillet yophika ya nkhuku mu kuchuluka kwa 200-250 g; ndiwo zamasamba ndi magawo awiri a mkate wa rye.
Chakudya chamasana: theka la kapu ya yogati ndi zipatso; marshmallow imodzi mpaka 30 g ya chokoleti yakuda.
Chakudya chamadzulo: nsomba zophikidwa ndi gawo laling'ono la saladi wamasamba.
Contraindications chowonetseratu chakudya
- Zotsutsana ndi njira zowonetserako zimaphatikizapo matenda a chiwindi, impso (chifukwa cha kuchuluka kwa mapuloteni mu zakudya), komanso ziwalo za m'mimba.
- Kukhala pachakudya chotere sikuvomerezeka kwa achinyamata, okalamba, ndikuwonjezereka kwa matenda opatsirana.
- Amadziwika kuti kutsatira zakudya zambiri kumatsutsana ndi amayi apakati ndi omwe akuyamwitsa. Koma malingaliro a akatswiri ndiosakanikirana. Ena mwa iwo amazindikira kuti azimayi omwe ali ndi udindo umenewu ayenera kudya mokhutiritsa komanso mochuluka kuposa momwe akulamulirira zakudya zowonetserako. Ena amaganiza kuti njirayi, m'malo mwake, ndiyabwino kwa azimayi omwe amalemera kwambiri panthawi yobereka (zomwe zingasokoneze thanzi la mayi ndi mwana wosabadwa). Koma pakadali pano, ndikofunikira kufunsa dokotala wanu wamkulu kuti mupewe mavuto.
Ubwino wazakudya zozizwitsa
Zambiri mwazabwino zakusangalatsaku ndi izi:
- kunyamula kosavuta (poyerekeza ndi njira zina zambiri);
- ali ndi zoletsa zochepa komanso zotsutsana motero ndizoyenera pafupifupi aliyense;
- Amachita bwino;
- palibe chifukwa chosiya zinthu zomwe mumakonda;
- ndi menyu yokonzedwa bwino, kuonda kumachitika popanda njala;
- mutha kuonda musanakhale ndi zovuta zenizeni zakuthupi ndi zamaganizidwe;
- Kusintha kwa thanzi labwino;
- kulimbikitsa minofu minofu.
Zoyipa za chakudya chowonetseratu
Zoyipa zakudya zowonetserako, malinga ndi malingaliro a akatswiri pankhani yazakudya, ndi izi.
- Zakudya zopatsa thanzi zimakhala ndi mitundu yosiyanasiyana ya zipatso ndi ndiwo zamasamba. Ilinso ndi chimanga chosiyana (ali ndi mfundo zambiri kuposa nyama ndi zakudya zina zomanga thupi). Izi zitha kuyambitsa mavuto am'mimba makamaka.
- Zakudyazi sizotsutsana ndi kudya nyama yamafuta, yomwe imatha kusokoneza thanzi laumoyo ngati munthu alephera kutsatira malire.
- Mwachidziwitso, njirayi siyotsutsana ndi kumwa mowa (mwachitsanzo, 100 g wa vodka uli ndi mfundo 0).
- Kudya pamakina oterewa, munthu amatha kupitiliza kuchuluka kwa kalori yake, yomwe, malinga ndi malingaliro azakudya zoyenera komanso zomveka bwino, sizofunikira.
- Zingakhale zovuta poyamba kuwerengera mfundo zanu limodzi ndi chakudya chomwe mumadya. Muyenera kukhala ndi tebulo pafupi ndikuyang'ana nayo kuti musadye kwambiri.
Zakudya zowonekera mobwerezabwereza
Sitikulimbikitsidwa kuti muzitsatira mobwerezabwereza ku chakudya chowonetserako nthawi zambiri 2 (pazipita 3) pachaka (kutanthauza chakudya chofika mfundo 40). Ndipo kuti mukhalebe onenepa, kudya mpaka mfundo 60, nthawi zambiri osavulaza thanzi, anthu amatha zaka zambiri.