Zakudya zamizere, masabata atatu, -3 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 9 m'masabata awiri.

Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.

Zakudya zokhala ndi mizere zimaphatikiza njira ziwiri zochepetsera kulemera - kefir ndi kalori yochepa. Masiku awo amasinthasintha, ndipo kulemera kwawo kumacheperachepera. Chifukwa cha mitundu yosiyanasiyana ya zakudya, njira iyi yochepetsera thupi imalekerera mosavuta. Zayesedwa ndikuvomerezedwa ndi anthu ambiri otchuka.

Zofunikira pazakudya zam'mizeremizere

Mutha kupitiliza zakudya izi mpaka milungu itatu. Kwa nthawi yayitali yovomerezeka, monga lamulo, omwe akufuna kusintha chiwerengerocho amatha kutaya makilogalamu 8-9 olemera kwambiri. Ngati zotsatira zomwe mukufuna zikwaniritsidwa posachedwa, mutha kusiya kudya kale. Chinthu chachikulu sichidutsa nthawi yomwe yasonyezedwa pamwambapa. Kungakhale koyenera kuyimitsa kaye ndikubwereza kuwondako pambuyo pake.

Choyamba, zakudya zamizeremizere ndizoyenera kwa anthu omwe ali ndi malingaliro abwino pa kefir, koma nthawi yomweyo amaona kuti kefir mono-zakudya ndizovuta komanso zosalolera.

Nthawi yonse ya mpikisano wazakudya zam'mizere, muyenera kusintha masiku oyera ndi masiku otsika kalori, chifukwa chake, njirayo imatchedwa choncho. Pa masiku oyera (kefir) muyenera kumwa mpaka malita 1,5 a kefir yamafuta ochepa kapena otsika kwambiri. Iwo amaonedwa kutsitsa, imathandizira ndondomeko kuwonda. Pamasiku otsika kalori, mutha kudya chilichonse chomwe mukufuna, koma kuyang'anitsitsa zomwe zili ndi kalori. Simuyenera kuwoloka malire a mphamvu zosachepera 1500 tsiku lililonse. Ngati mungafune, mutha kuchepetsa, koma osachepera 1200 zopatsa mphamvu, kuti thupi lisachite mantha ndipo lisalowe munjira yachuma, kusiya kuonda. Zachidziwikire, ngakhale zimaloledwa kudya chilichonse, izi sizitanthauza kuti muyenera kudalira zotsekemera komanso zonenepa. Mutha kugula zakudya zomwe mumakonda, ngakhale zonenepa komanso zopatsa mphamvu kwambiri. Koma kumbukirani kuti patsiku losakhala la kefir, ntchito yanu ndikupatsa thupi chakudya chokwanira. Choncho, kuti musawononge thanzi lanu ndi kuchepa thupi moyenera, yesetsani kukonzekera zakudya zanu pasadakhale, kuonetsetsa kuti zili ndi zakudya zabwino komanso zopanda mafuta. Ndizofunikira kwambiri kuti pamasiku wamba pazakudya zanu, chakudya chofulumira, zinthu zomwe zatha, zophikidwa, zophikidwa kuchokera ku ufa woyera, maswiti opatsa mphamvu kwambiri ndi alendo osowa kwambiri kapena zinthu zomwe sizipezeka.

Kwa nthawi yonse yazakudya, tikulimbikitsidwa kukana mowa uliwonse, kugwiritsa ntchito komwe kumatha kuchedwetsa kwambiri zotsatira zabwino za moyo wazakudya. Onetsetsani kuti mumamwa madzi aukhondo (osachepera malita 1,5 patsiku).

Nthawi zambiri muzidya zakudya zatsopano kapena zophikidwa pang'ono. Phatikizani zipatso zatsopano, zam'nyengo, masamba ndi zipatso, mkaka wopanda mafuta ochepa, mbewu zathanzi, nyama zowonda ndi nsomba muzakudya zanu. Ndi bwino kuti akonze fractional chakudya kasanu patsiku.

Chakudyachi chimagwira ntchito, makamaka, chifukwa kumangidwa kwa thupi kumaperekedwa. Ndithudi ambiri mwa iwo amene akumana ndi zakudya zosiyanasiyana amadziŵa okha za zomwe zimatchedwa kuti mapiri. Amadzipangitsa kudzimva kuti, ngakhale kuti ali ofooka zakudya zakudya ndi kutsatira mosamalitsa malamulo kuonda, manambala pa sikelo mouma khosi safuna kuchepetsa ntchito yawo, ndipo munthuyo, popeza sanakwaniritse kufunika thupi mawonekedwe, amangosiya kuonda.

Chakudya chamizeremizere chimalimbana ndi vuto lomwe limakonda kuonda. Masiku a mikwingwirima amakhala nthawi yayifupi, pomwe thupi silikhala ndi nthawi yozindikira kuti lili pazakudya ndikulowa m'mavuto. Panthawi imodzimodziyo, iye mokhazikika ndipo pang'onopang'ono amapereka mapaundi owonjezera, osasiya kukondweretsa munthu wochepa thupi.

Pali zingapo zimene mungachite kwa milozo zakudya. Mu imodzi mwa izo, monga taonera, muyenera kusinthana pakati pa masiku osavuta ndi kefir. Njira ina imatanthawuza ndondomeko ya mizere yotsatirayi: tsiku pa kefir, lachiwiri - zakudya zopatsa thanzi za 1500 zopatsa mphamvu, chachitatu - timadya chakudya chilichonse chokhala ndi thanzi labwino cha 1200 zopatsa mphamvu.

Mwa njira, ngati njala ikugogodabe pakhomo panu m'masiku oyambirira oyera, mukhoza kuwonjezera zipatso ziwiri kapena masamba pazakudya (nkhaka kapena maapulo, onse atsopano ndi ophika, ndi abwino). Osafa ndi njala. Ngati ndi kotheka, phunzitsani thupi lanu ku malamulo atsopano pang'onopang'ono. Koma sikoyenera kudya zakudya zowuma monga nthochi ndi mbatata kuti athetse njala.

Posankha kefir, ndikofunikira kugula zinthu zapamwamba komanso zathanzi. Kuti muchite izi, muyenera kugula kefir yaifupi yosungirako, ndi yoyera momwe mungathere kuchokera ku zowonjezera mankhwala.

Pamasiku omwe ali ndi kefir ambiri, musaiwale kumwa madzi okwanira. Ngakhale kefir ndi mankhwala amadzimadzi, samaphimba mokwanira zosowa zamadzimadzi m'thupi. Mukhozanso kumwa tiyi wopanda shuga ndi khofi wofooka. Koma khofi ndi bwino kudzilola nokha chikho chimodzi.

Ngati mumasewera masewera (omwe adzakuthandizani kuti muchepetse thupi mwamsanga), ndi bwino kuphunzitsa masiku osakhala a kefir, pamene thupi limapeza zopatsa mphamvu zambiri ndipo limakhala ndi mphamvu zambiri zolimbitsa thupi.

Mukatsatira zakudya zamizeremizere (makamaka kwa nthawi yayitali), ndikofunikira kutenga vitamini-mineral complex kuti muthandize thupi kupirira mabala a zakudya mosavuta.

Palinso mtundu wina wa zakudya zamizeremizere, zomwe zimapangidwira anjala. Ngati tsiku pa kefir likuwoneka kwa inu ngati ufa, mukhoza kuyesa kugwiritsa ntchito nthawiyi mokhulupirika kwambiri. Tikumbukenso kuti kuwonda mu nkhani iyi kungakhale zochepa noticeable. Monga lamulo, ma kilogalamu 3-3 amadyedwa mu masabata asanu. Koma muyenera kuvomereza kuti ndi bwino kutaya pang'ono kusiyana ndi, mutatenga udindo waukulu wa zakudya, osalimbana nawo konse.

Panthawi imodzimodziyo, m'pofunika kuchepetsa kuchuluka kwa kefir pang'onopang'ono ndikumwa pakapita nthawi pakati pa chakudya, ndipo mukhoza posakhalitsa musanagone.

Koma malamulo exiting zakudya milozo, malangizo waukulu si kutsamira pa zakudya mkulu-kalori ndi kuyesa kukhalabe tsiku ndi tsiku zakudya zopatsa mphamvu 1500 kwa osachepera milungu iwiri pambuyo pa mapeto a marathon zakudya. Ndiyeno chizindikiro ichi sichiyenera kuwonjezeka kwambiri. Ndipo, ndithudi, muyenera kulamulira kulemera kwanu kuti zisayambe kuwonjezeka ndikukubwezerani kumayambiriro kwa ulendo wolemetsa.

Zakudya zamafuta ochepa a kefir

Chitsanzo cha zakudya zopatsa mphamvu zama calorie 1200

Chitsanzo cha zakudya zopatsa mphamvu zama calorie 1500

Zakudya zachitsanzo za zakudya zamizeremizere kwa anjala

Musanagone, mutha kumwa mpaka kapu ya kefir yopanda mafuta ochepa.

Contraindications wa milozo zakudya

1. Ndikosatheka kutsatira zakudya zamizeremizere kwa anthu omwe ali ndi tsankho la lactose, lomwe lili ndi gawo logwira ntchito la njirayi.
2. Mosamala kwambiri, zakudya zotere ziyenera kuthandizidwa ndi anthu omwe akudwala gastritis kapena omwe ali ndi vuto la impso.
3. Komanso, amayi apakati ndi oyamwitsa sayenera kukhala pa mwanayo.
4. Sikovomerezeka kwa anthu ochepera zaka 18 ndi okalamba.
5. Kwa anthu omwe ali ndi kunenepa kwambiri, akulimbikitsidwa kuti achepetse thupi poyang'aniridwa ndi katswiri. Nthawi zambiri, ndikofunikira kuti aliyense azikaonana ndi dokotala asanayambe moyo wazakudya kuti achepetse mwayi wovulaza thanzi.

Ubwino wa zakudya zamizeremizere

• Anthu ambiri ankakonda kadyedwe kameneka, ndipo amalankhula zabwino kwambiri za izo. Popanda kusintha kwambiri zakudya, ndizotheka kutaya mapaundi abwino.
• Masiku zakudya ndi kukhalapo kwa chakudya cholimba analekerera mosavuta, onse kuchokera zokhudza thupi ndi maganizo maganizo. Ndipo kefir yomwe ikulimbikitsidwa kuti idye pamasiku oyera imadzaza bwino.
• Zabwino pazakudya zam'mizere ndizoti zimapezeka, sizimagunda chikwama chowoneka bwino, ndipo zomwe zimaperekedwa zitha kupezeka mosavuta.

Kuipa kwa milozo zakudya

• Zakudya izi sizoyenera anthu onse. Monga momwe akatswiri a kadyedwe akuchenjeza, kugwiritsa ntchito kefir wochuluka kungapangitse chiopsezo chokumana ndi gastritis.
• Kusinthana kwa masiku a zakudya kumachepetsa mwayi wa vutoli, komabe muyenera kuwongolera mkhalidwe wanu.
• Komanso, kugwiritsa ntchito kuchuluka kwa madziwa kumathandizira njira yowotchera nthawi zonse m'mimba, zomwe sizibweretsa phindu kwa thupi.
• Inde, zakudya zotere sizoyenera kwa omwe sakonda kefir. Ngati zimakuvutani kumwa ngakhale kapu ya mkaka wothira uyu, munganene chiyani za kumwa tsiku lonse?

Kubwereza zakudya za milozo

Mutha kubwereza zakudya zamizeremizere podikirira miyezi iwiri ndi theka. Ngati simunakhalepo kwa nthawi yayitali (mpaka masiku 6-7) ndipo mukumva bwino, mukhoza kuyamba kumenyana ndi chiwerengero cha maloto ndi mphamvu zatsopano pambuyo pa mwezi umodzi. Muziganizira kwambiri za moyo wanu.