Zakudya zamlungu, masiku awiri, -2 kg

Kuchepetsa thupi mpaka makilogalamu 2 m'masiku 2.

Ma calorie apakati tsiku ndi tsiku ndi 880 Kcal.

Mapeto a akatswiri azakudya zaku France kuti anthu ambiri amapeza mafuta kumapeto kwa sabata amathandizidwa ndi akatswiri azakudya zathu. Zowonadi, masiku opuma kuntchito, timakhala nthawi yayitali kukhitchini - malo okhala zokopa za mitundu mitundu. Ndipo tikufuna kudya ndi kumwa china chokoma komanso nthawi zambiri chovulaza komanso chopatsa mphamvu kwambiri ngati mphotho ya sabata yogwira ntchito.

Chakudya chamlungu chingatithandizire kusankha njira yoyenera kudya ndi zakudya zoyenera pamanambala athu a Loweruka ndi Lamlungu (kapena masiku ena a sabata lomwe kumapeto kwa sabata lanu).

Zofunikira pakudya kumapeto kwa sabata

Chifukwa chake, zopatsa mphamvu tsiku lililonse zam'mapeto a sabata siziyenera kupitilira mayunitsi 1300 amagetsi. Inde, mutha kutsitsa mpaka 800-1200 calories. Koma akatswiri azakudya samalangiza kuti muchepetse mphamvu yogwiritsira ntchito mphamvu pansipa, apo ayi mutha kukumana ndi kuchepa kwa kagayidwe, njala ndi mavuto ena. Mutha kutsatira izi malinga ngati mukufuna, ngati mukumva bwino. Monga lamulo, atatu kapena anayi azakudya kumapeto kwa sabata ndikwanira kunena zabwino mapaundi angapo osafunikira.

Mutha kudzipangira nokha mndandanda wamapeto a sabata, kutengera zomwe mumakonda posankha chakudya, kapena gwiritsani ntchito zosankha pansipa. Chinthu chachikulu sichiyenera kupitirira zomwe zili ndi kalori. Ngati mukuganiza kuti mutha kudya chokoleti zingapo kapena kumwa botolo la vinyo pazomwe munganene, izi ndizolakwika. Chifukwa chake mumakhala pachiwopsezo chodzipangira mavuto ndi thupi. Zakudyazo ziyenera kuphatikiza mkaka wopanda mafuta ambiri ndi mkaka wowawasa, nyama yopanda mafuta, nsomba, chimanga, mazira, masamba, zipatso, zipatso. Ndibwino kudya kasanu patsiku, ndipo musaiwale kumwa madzi okwanira.

Sikoyenera kuchotseratu ufa wa ufa, koma posankha mkate, imani pa imodzi yomwe yophikidwa kuchokera ku ufa wa wholemeal. Bwezerani shuga ndi uchi wachilengedwe, kagawo ka chokoleti chakuda.

Ngakhale kumapeto kwa sabata, yesetsani kupereka masewera osachepera mphindi 20. Ndipo ngati mutha kuchita masewera olimbitsa thupi, ndizabwino kwambiri.

Zachidziwikire, chakudya chamlungu chingakhale chothandiza ngati simugwiritsa ntchito molakwika zakudya zamafuta komanso zotsekemera nthawi zina. Phunzirani kuwongolera nthawi zonse magawo azakudya zanu ndi zomwe zili ndi ma calorie. Osangopeza "sabata" pakudya kumapeto kwa sabata, apo ayi simudzangolemera, koma ngakhale kunenepa.

Zakudya Zakumapeto kwa Sabata

Njira 1

Loweruka

Chakudya cham'mawa: toast ya mkate wouma; tomato; 20 g wa tchizi wolimba wokhala ndi mafuta ochepa; tiyi wokhala ndi mkaka wopanda mafuta ambiri ndi uchi.

Chakudya cham'mawa chachiwiri: lalanje kapena nthochi yaying'ono.

Chakudya chamasana: 2-3 tbsp. l. phala la buckwheat; mbale ya masamba puree supu popanda Frying; 100-120 g ya fillet ya ng'ombe yophika.

Chakudya chamadzulo: 70-80 g wa kanyumba tchizi ndi 50 g wa kolifulawa wotentha; tiyi / khofi ndi mkaka.

Chakudya: 4-5 tbsp. l. mpunga; 100 g nsomba (kuphika popanda mafuta); tiyi ndi mkaka.

Sunday

Chakudya cham'mawa: gawo laling'ono la oatmeal ndi zoumba; lalanje; tiyi ndi 1 tsp. wokondedwa.

Chakudya cham'mawa chachiwiri: dzira lowiritsa; chidutswa cha chinangwa kapena mkate wathunthu; 200 ml ya mkaka.

Chakudya chamasana: kapu ya nkhuku msuzi; chidutswa cha nkhuku yophika kapena yophika yolemera pafupifupi 100 g; tiyi.

Chakudya chamasana: 200 ml ya yogurt yopanda kanthu kapena kefir yamafuta ochepa.

Chakudya chamadzulo: gawo la masamba otenthedwa (tikulimbikitsidwa kuphatikiza tsabola wa belu, kolifulawa, katsitsumzukwa, broccoli mu mbale); dzira limodzi la nkhuku omelet yophikidwa mu poto youma; nyama yowonda kapena nyama (50 g); decoction wa zitsamba kapena tiyi.

Njira 2

Loweruka

Chakudya cham'mawa: 200 g mpunga ndi phala dzungu; chidutswa cha mkate wa chimanga; kapu ya mkaka.

Chakudya cham'mawa chachiwiri: saladi ya kaloti ndi masamba obiriwira.

Chakudya chamadzulo: chikho cha msuzi wa ng'ombe wodana; supuni zingapo za phala la buckwheat; 40 g ya tchizi yokhala ndi mafuta ochepa; chidutswa cha mkate wowuma; kiwi ndi tiyi.

Zakudya zoziziritsa kukhosi masana: 100 g wa zipatso.

Chakudya chamadzulo: 100 g ya nkhuku fillet yophikidwa ndi 20-30 g ya tchizi cholimba; jekete mbatata; ndi tomato; chidutswa cha mkate wopanda ufa; tiyi ndi mkaka.

Sunday

Chakudya cham'mawa: omelet wa mazira awiri a nkhuku ndi phwetekere; tiyi ndi mandimu ndi 1 tsp. uchi.

Chakudya cham'mawa chachiwiri: saladi ndi apulo, peyala ndi mphesa zingapo, zokometsera ndi yogurt yotsika kwambiri.

Chakudya chamasana: 200 g nsomba zophikidwa; 2 mbatata yophika kapena yophika; saladi wa theka la avocado ndi anyezi, okoleretsa ndi madontho angapo a masamba mafuta.

Chakudya chamasana: mpaka 200 g wa broccoli wouma.

Chakudya: 200 g wa buckwheat; chifuwa cha nkhuku, chophika chopanda mafuta (100 g); chidutswa cha mkate wa chinangwa; 50 g wa beets wophika; tiyi ndi 1 tsp. wokondedwa.

Njira 3

Loweruka

Chakudya cham'mawa: phala kapena granola wopanda shuga (25 g), wokhala ndi mkaka pang'ono; nthochi; tiyi.

Chakudya cham'mawa chachiwiri: apulo ndi tiyi (ndi mkaka).

Nkhomaliro: chikho cha msuzi wa nkhuku ndi nyama yophika ya nkhuku (100 g); saladi wodulidwa wa kabichi wothira mafuta a masamba; mkate wonse wambewu; kapu ya zipatso zilizonse kapena msuzi wa masamba.

Chakudya chamasana: kapu ya yogati.

Chakudya chamadzulo: 100 g ya nkhuku fillet yophikidwa pansi pa magawo angapo a chinanazi; 100 g nyemba zoyera kapena zofiira; masamba osakhala wowuma saladi, mopepuka okoleretsa ndi madontho ochepa a masamba mafuta ndi mandimu; mkate wa chimanga; peyala; tiyi.

Sunday

Chakudya cham'mawa: sangweji yopangidwa ndi kagawo ka mkate wambewu ndi mphete zingapo za phwetekere; 20 g wa tchizi wolimba; tiyi ndi uchi.

Chakudya cham'mawa chachiwiri: nkhaka ziwiri; 50 g kanyumba kochepa mafuta; theka kapu ya madzi karoti.

Nkhomaliro: mbale ya msuzi wa puree wa masamba; 100 g nkhanu zophika; 2 mbatata yophika kapena yophika; chidutswa cha mkate wa chinangwa; Tiyi ndi mandimu.

Chakudya chamasana: theka la mphesa; Chinanazi chatsopano kapena cham'chitini (magawo 2-3).

Chakudya chamadzulo: omelet (pophika timagwiritsa ntchito mazira awiri a nkhuku, 50 g nyama yowonda, 20-30 g ya nandolo ndi chimanga); kapu ya yogurt yachilengedwe.

Zotsutsana pakudya kwamlungu

Pokhapokha ngati pali malingaliro ena azakudya pazifukwa zamankhwala, chakudya chamlungu sichimatsutsana ndi aliyense.

Ubwino wazakudya zamlungu

  1. Kuphwanya chakudya kumathandiza kupewa njala yayikulu.
  2. Zakudyazo ndizoyenera, thupi limakwanira zinthu zonse zofunika kuti lizigwira bwino ntchito. Ngati mumalemba menyu moyenera, mutha kudya zakudya zokoma komanso zosiyanasiyana, kupewa mavuto am'mimba, kufulumizitsa kagayidwe kanu ndikuchotsa ndalama zochulukirapo.
  3. Palibe mbale zovuta pamenyu zomwe zimafunikira nthawi yambiri ndi ndalama kuti zikonzekere.
  4. Potsatira malamulo azakudya zamlungu, mumakhala ndi chizolowezi chodya masiku enanso athanzi.
  5. Njira imeneyi imakuthandizani kuti muchepetse pafupifupi kilogalamu iliyonse. Ndibwino kwambiri kuti kuchepa thupi kumachitika mosalala, ndikuchepetsa thupi komwe kumathandizidwa ndi madotolo ndi akatswiri azakudya.

Zoyipa za chakudya chamlungu

  • Chovuta chokha chotsatira chakudya ndikuti kumapeto kwa sabata komwe zikondwerero ndi zochitika zosiyanasiyana zokhala ndi maphwando ambiri nthawi zambiri zimatha. Pa iwo, zokopa za chakudya zitha kuthana ndi kufunitsitsa kwanu, ndipo zidzakhala zovuta kuwerengera kufunika kwa chakudya. Zachidziwikire, ngati izi zichitika kamodzi kapena kawiri, ndipo mudzilanga nokha ndikutsitsa pambuyo pake, ndiye kuti palibe chowopsa chomwe chidzachitike.
  • Koma ngati kukhala patebulo kumapeto kwa sabata kumakhala njira yamoyo, ndiye kuti simungayenerere kudya zakudya zopatsa thanzi.

Kubwezeretsanso zakudya

Chakudya chamlungu chingakhale lamulo lazakudya nthawi iliyonse. Mverani thupi lanu ndikutsatira zolinga zanu!

Siyani Mumakonda