Zotsatira zowerengera kuchuluka kwa zolimbitsa thupi KUWERENGA Gawo 4 LA 4

Ndalama zamagetsi chifukwa cha ntchitoyi

za 489 Kcal / tsiku

Ndalama zopanda ntchito

Zonse 1663 Kcal / tsiku

Kuchuluka kwa mphamvu zamagetsi tsiku lililonse

is 2152 Kcal / tsiku

Kugwiritsa ntchito mphamvu zamagetsi tsiku lililonse kulemera komwe mwasankha

be 2133 Kcal / tsiku

Tsopano muli ndi mphamvu yogwiritsira ntchito mphamvu tsiku ndi tsiku. Mukataya thupi, icheperachepera chifukwa chakuchepa kwama metabolism. Ndipo mukafika pakulemera kwa thupi mwa kugwiritsa ntchito chakudyacho, gawo lotsatira liyenera kukhala kuwongolera kudya kwa kalori tsiku lililonse - sikuyenera kupitirira apo Kugwiritsa ntchito mphamvu zamagetsi tsiku lililonse kulemera komwe mwasankha ndi zochitika zolimbitsa thupi zomwezo - pamenepa, kulemera kwanu kudzakhazikika pamlingo wofunikira.

Mawerengedwe onse ndi ovomerezeka pazakudya zosakanikirana, pomwe thupi limakhala ndi kuchuluka kwa mapuloteni, mafuta ndi chakudya (pafupifupi 14% 16% 70% ya anthu azaka zapakati omwe samasewera - kapena muyezo wa kulemera wa 1: 1,1: 4,7, 15 gr.). Tiyenera kudziwa pano kuti zigawo za Far North ndi madera ofanana nawo, magawanowa asinthidwa kwambiri kuti achepetse chakudya mpaka 35% 50% 10%. Komanso, m'malo awa, zomwe zili ndi kalori tsiku lililonse zimawonjezeka ndi 15-XNUMX%.

Njira zowerengera zikugwirizana ndi zikalata zoyendetsedwa ndi boma, kupatula njira zowerengera muyeso wamafuta (omwe amaperekedwa m'makalata azolemera ndi zaka ndi gawo la 5 kg ndi zaka 10 - njira zowerengera ogwiritsidwa ntchito pano ndi olondola kwambiri motere).

Makina amagetsi amaphatikizapo kutsatira malingaliro awo kwanthawi yayitali.

Kutalika kwa zakudya, m'malo mwake, kumakhala kosasunthika, ndipo ndikulimbikitsidwa kwambiri kuti muwonjezere. Zomwezo zimagwiranso ntchito pazakudya zilizonse zobwereza - nthawi imeneyi imawonetsedwa ngati yocheperako.