Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.
Zakudya zaku Sweden, zopangidwa ndi akatswiri azakudya ochokera ku Sweden, zimakuthandizani kutaya makilogalamu 4 mpaka 7 a kunenepa kwambiri sabata limodzi. Njirayi imapangitsa kuti anthu azichepetsa thupi posintha zakudya zopatsa mafuta ambiri, ufa ndi zakudya zotsekemera zomanga thupi ndi zakudya zopatsa mphamvu. Zotsatira zake, thupi lenilenilo liyenera kuchotsa poizoni, poizoni ndi zinthu zina zovulaza, ndikufulumizitsa kagayidwe kake. Zotsatira zake, chiwerengerocho chidzasinthidwa.
Zakudya zaku Sweden nthawi zambiri zimatchedwa 7 Petal Method wolemba Anna Johansson wazakudya waku Sweden. Imakhalanso sabata limodzi ndipo imakhudza kutsatira malamulo azakudya zisanu ndi ziwiri zazing'ono. Tsiku lililonse lokhala ndi petal limakhala ngati mpumulo. Monga lamulo, chakudya choterechi chimadya magalamu osachepera 400-500 tsiku lililonse.
Zakudya zaku Sweden
Njira yaku Swedish imatanthauza kudya kwa calorie yochepa. Mbali yake ndi zakudya zamapuloteni. Menyuyi imachokera ku mkaka wochepa wa mafuta ndi mkaka, mazira a nkhuku, zipatso zopanda mafuta, nkhuku za nkhuku, nyama yowonda, buckwheat ndi mbatata. Mukhozanso kugula buledi wochepa, makamaka rye kapena tirigu.
Zakudya za ufa, maswiti ndi zakumwa zomwe zili ndi mowa ndizoletsedwa. Ndi bwino kukana mchere kwa nthawi ya njira. Mukhoza kuwonjezera zonunkhira ndi zitsamba zachilengedwe kuti muwonjezere kukoma kwa mbale zanu. Pakati pa zakumwa, kuwonjezera pa madzi ambiri oyera, mukhoza kumwa tiyi popanda shuga, masamba, zipatso ndi madzi osakaniza.
Muyenera kudya katatu patsiku, kukana chakudya maola 3 maola asanatuluke. Koma yesetsani kudya kadzutsa mu ola lotsatira mutadzuka kuti muyambe njira zamagetsi zamagetsi ndikuchepetsa thupi kuti muchepetse thupi. Palibe mndandanda wowonekera bwino. Mutha, potengera zakudya zololedwa, kudya momwe moyo wanu ukufunira. Ingokumbukirani kuti mukudya ndipo yesetsani kuti musadye mopitirira muyeso.
Ngati pakati pa chakudya chachikulu kapena musanagone, muli ndi njala yayikulu, mutha kuyamwa ndikumwa 100-200 ml ya kefir yamafuta ochepa.
Kuchita masewera olimbitsa thupi komanso kukhala ndi moyo wathanzi kumapangitsa kuti zakudya zaku Sweden zizigwira ntchito bwino. Osanyalanyaza kuyenda ndikusiya chikepe, ndikuyika masitepe patsogolo.
Polankhula za chakudya cha Anna Johansson, tiyeni tipeze chidwi pa mfundo zazikuluzikuluzi. Patsiku loyamba, muyenera kudya nsomba zonenepa kwambiri, zophikidwa, zophika kapena zamtundu wina uliwonse zomwe sizikufuna kuwonjezera mafuta mukamaphika. Pa tsiku lachiwiri, chakudya chanu chiyenera kukhala ndi masamba ndi timadziti ta masamba, tsiku lachitatu - kuchokera ku nkhuku yopanda khungu. Patsiku lachinayi, chakudyacho chimakhala ndi chimanga (kupatula semolina ndi chimanga, ndi ma flakes amphaka) ndi mapira a tirigu. Muthanso kudya nyemba za mpendadzuwa ndikumwa zakutchire kvass. Tsiku lachisanu timadya kanyumba kotsika mafuta ndi yogurt wachilengedwe, wachisanu ndi chimodzi - zipatso zilizonse zosakhala zowuma, zatsopano kapena zophika. Ndipo pa tsiku lachisanu ndi chiwiri, tikulimbikitsidwa kutsitsa ndipo, ngati pali mphamvu yokwanira, tizimwa madzi okha.
Gawani chakudya chonse mofanana tsiku lonse ndikudya mukamva njala, mutambasula chisangalalo. Zakudya zamchere zimaloledwa, koma pang'ono. N'zosatheka kupitirira, imatha kusunga madzi m'thupi ndikupangitsa kuti munthu aziwoneka bwino.
Kutaya thupi pa njira ya petal kumachitika makamaka chifukwa cha kusinthasintha kwa zakudya zamapuloteni ndi zimam'patsa chakudya tsiku ndi tsiku. Monga mukudziwa, mfundo za zakudya zophatikizika zimagwiranso ntchito posinthanitsa ndi zakudya zosiyanasiyana, ndipo ngati timalankhula zakusintha tsiku ndi tsiku, zotsatira zake zimakhala zabwino kwambiri. Kuphatikiza apo, kuchuluka kwakanthawi kochepa kwa zakudya zomwe zimafunikira kumathandiza kuti thupi liziyenda mopitirira muyeso.
Chitsanzo cha zakudya zaku Sweden masiku asanu ndi awiri
Lolemba
Chakudya cham'mawa: buckwheat yophika m'madzi; kapu yamkaka wosalala.
Chakudya chamadzulo: saladi wa tomato, tsabola belu ndi zitsamba; mpaka 100 g wa tchizi wokhala ndi mafuta ochepa komanso kapu yamkaka.
Chakudya chamadzulo: saladi wa beets wophika ndi mbatata, zomwe zimatha kuthiridwa ndi supuni ya tiyi ya kirimu wowawasa wowawasa; chidutswa cha mkate wa rye.
Lachiwiri
Chakudya cham'mawa: buckwheat ndi kapu ya mkaka.
Chakudya chamadzulo: pafupifupi 100 g wa nsomba zouma kapena zophika; 2 mbatata yophika; nkhaka saladi ndi zitsamba.
Kudya: saladi wa mazira awiri a nkhuku yophika, kabichi wonyezimira, anyezi wobiriwira, owazidwa mafuta a masamba; kapu ya mkaka.
Lachitatu
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi kagawo ka tchizi wolimba wosasungunuka; kapu ya mkaka.
Chakudya chamadzulo: kagawo ka nkhuku yophika kapena yophika; nkhaka ndi kabichi saladi ndi masamba mafuta ndi mandimu; kapu ya msuzi wa apulo watsopano.
Chakudya chamadzulo: mazira awiri a nkhuku yophika; woyera kabichi ndi madontho ochepa a masamba mafuta ndi kapu ya mkaka.
Lachinayi
Chakudya cham'mawa: 2 croutons kapena chotupitsa (makamaka ndi rye kapena mkate wathunthu wa tirigu) kuphatikiza msuzi wofinya wa apulo.
Chakudya chamasana: gawo la buckwheat yophika m'madzi, ndi 100 g wa nyama yophika; mpaka 200 g ya zipatso zilizonse zopanda kukhathamira.
Chakudya chamadzulo: masupuni ochepa a mpunga wophika (makamaka bulauni); saladi wa tomato ndi anyezi wobiriwira, wokometsedwa pang'ono ndi mafuta a masamba.
Friday
Chakudya cham'mawa: lalanje kapena ma tangerines okhala ndi 100 ml ya yogurt yopangira mafuta ochepa popanda zowonjezera.
Chakudya: nyama yowonda yopanda buledi; 2-3 mbatata zophika kapena zophika.
Chakudya chamadzulo: mpaka 200 g ya zipatso zosakhala zowuma, komanso pafupifupi 150 g wa strawberries watsopano ndi kapu ya apulo watsopano.
Loweruka
Kadzutsa: buckwheat m'madzi ndi kapu ya mkaka.
Chakudya: mbatata zingapo zophika; nyama yophika kapena yophika (pafupifupi 100 g); lalanje ndi apulo saladi.
Chakudya chamadzulo: masupuni ochepa a phala lampunga ndi saladi wosakhala wowuma masamba.
Sunday
Chakudya cham'mawa: buckwheat yophika m'madzi, yokutidwa ndi mkaka wopanda mafuta ambiri.
Chakudya: pafupifupi 100 g wa mbatata, wophika wopanda mafuta; lalanje ndi apulo, komanso galasi la lalanje.
Chakudya chamadzulo: kuwaza nyama popanda buledi wolemera mpaka 150 g; nkhaka zingapo zatsopano; chidutswa cha mkate wa rye ndi kapu ya madzi apulo.
Chitsanzo cha zakudya zamasamba 7 masiku asanu ndi awiri
tsiku 1
Chakudya cham'mawa: 250 g wa nsomba zophika; zina zobiriwira.
Akamwe zoziziritsa kukhosi: 150 g wa nsomba yophika.
Chakudya: 250 g wa nsomba zotentha.
Chakudya chamasana: 100 g wa nsomba zophika.
Chakudya chamadzulo: mpaka 250 g ya nsomba yophika.
tsiku 2
Chakudya cham'mawa: mbatata zingapo zophika ndi nkhaka zatsopano.
Akamwe zoziziritsa kukhosi: nkhaka-phwetekere saladi.
Chakudya: saladi wa kabichi woyera, nkhaka, kaloti ndi zitsamba.
Chakudya chamasana: tomato watsopano awiri.
Chakudya chamadzulo: biringanya chophika.
tsiku 3
Chakudya cham'mawa: 60 g wa oatmeal wothira madzi otentha.
Akamwe zoziziritsa kukhosi: 2 mikate yambewu yonse.
Chakudya: 60 magalamu a mpunga.
Chakudya chamasana: pafupifupi 30-40 g ya mbewu.
Chakudya: magalamu 60 a buckwheat.
Zindikirani
… Kulemera kwa ma groats kumayikidwa kowuma.
tsiku 4
Chakudya cham'mawa: 200 g wophika nkhuku yophika.
Akamwe zoziziritsa kukhosi: 200 g wa nkhuku zophika.
Chakudya: 200 g wa nyama yankhuku yothira popanda kuwonjezera mafuta.
Chakudya chamasana: 100 g wa nkhuku zophika.
Kudya: chifuwa chophika cha nkhuku (mpaka 200 g).
tsiku 5
Kadzutsa: 200 g wa kanyumba tchizi, wokonzedwa ndi pang'ono yogurt wachilengedwe kapena kefir.
Akamwe zoziziritsa kukhosi: 100 g wa kanyumba tchizi.
Chakudya chamadzulo: mpaka 250 g wa kanyumba tchizi.
Chakudya chamasana: 100 g wa kanyumba tchizi.
Chakudya: 150 g wa kanyumba tchizi ndi yogurt.
tsiku 6
Chakudya cham'mawa: saladi ya apulo ndi lalanje.
Akamwe zoziziritsa kukhosi: manyumwa.
Chakudya: maapulo awiri ophika.
Chakudya chamasana: ma kiwis angapo.
Chakudya chamadzulo: saladi wa maapulo, mapeyala ndi magawo a chinanazi.
tsiku 7 - kutsitsa pamadzi.
Zotsutsana ndi zakudya zaku Sweden
- Chotsutsana pakuwonera njira yaku Sweden ndikusalolera kwamunthu pazinthu zomwe zimaperekedwa pamenepo.
- Ndizoletsedwa konse kupempha thandizo pazakudya izi kwa anthu omwe ali ndi tsankho la lactose.
- Sikoyenera kutembenukira ku zakudya zaku Sweden ndi anthu omwe akudwala matenda am'mimba omwe ali ndi acidity yambiri komanso mavuto ena am'mimba.
- Komanso, kusala pang'ono kudya sikuyenera amayi apakati ndi oyamwa, ana ndi achinyamata.
Ubwino wazakudya zaku Sweden
- Njira yaku Sweden imathandizira kutaya mapaundi owonjezera osakhala ndi njala yayikulu, osakumana ndi kufooka, malaise ndi zovuta zina zomwe zimadza potsatira malamulo azakudya zina zambiri.
- Ngati mutuluka bwino mu chakudya cha ku Sweden ndipo osayiwala zazofunikira pakudya pambuyo pake, zotsatirazi zitha kupulumutsidwa kwa nthawi yayitali.
- Popeza chakudya cha ku Sweden ndichakudya choyenera, thupi silikhala ndi vuto la michere. Zakudya zomwe zikuphatikizidwa pazakudya ndizokwanira kukwaniritsa zofunikira zofunika mthupi, chifukwa chake sikofunikira kutenga mavitamini ndi michere.
- Chifukwa chakuti panthawi ya njira thupi limatsazikana ndi kusonkhanitsa kovulaza, mumayamba kumva kuwala kosangalatsa. Ndibwinonso kuti zinthu zomwe zimakhudzidwa ndi zakudya zilipo, choncho sizifuna ndalama zambiri kuti zigule.
Zoyipa za zakudya zaku Sweden
- Ponena za zovuta za zakudya zaku Sweden, akatswiri amawatcha kuti kuwonda kofulumira. Zikuwoneka kuti kutayika mpaka ma kilogalamu a 7 munthawi yomweyo masiku ndibwino. Koma izi zitha kusokoneza thanzi. Monga akunenera akatswiri azakudya ndi madokotala, kuonda kwa makilogalamu 2-5 pamwezi kumawerengedwa kuti ndizofala.
- Pankhaniyi, ndibwino kugawa zakudya zaku Sweden kukhala maphunziro. Khalani pamenepo kwa masiku 2-3 nthawi imodzi, kenako mutapuma, nkuti, milungu ingapo, panganinso.
- Si akatswiri onse azakudya omwe amathandizira njirayi, ndipo chifukwa chake imagawana zakudya, osavomerezeka ndi mfundo za zakudya zoyenera, koma zakudya zitatu zokha. Pankhaniyi, akatswiri ambiri amathandizira zakudya zamtundu 7.
Kukhazikitsanso zakudya za ku Sweden
Mukakhala pa chakudya cha Sweden masiku asanu ndi awiri (pamtundu uliwonse), mudzakhala bwino ndipo mukufuna kutaya ma kilogalamu angapo, mutatha mwezi umodzi mutha kubwereza.