Zakudya zoyera, masiku 7, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Kalori yapakati pa tsiku ndi 510-980 Kcal.

Zakudya zoyera zimatchulidwa ndi zakudya zomwe zili nazo. Zakudya zokondedwa za njirayi ndizoyera ndendende. Pali zosankha zingapo pazakudya izi, kuyambira pazakudya pazakudya zoyera zama protein ndikutha ndi njira yochepetsera thupi pogwiritsa ntchito vinyo woyera. Koma lamulo limodzi ndilofanana ndi njira zonse zoyera za kusintha kwa chiwerengero. Osawapitiliza kupitilira sabata imodzi. Panthawi imeneyi, mukhoza kusintha mawonekedwe, kutaya makilogalamu 5 olemera kwambiri.

Zofunikira zakudya zoyera

Zotsatirazi zitha kuphatikizidwa muzakudya pazakudya zoyera:

  • mkaka ndi mkaka wowawasa ndi mafuta okhutira osapitirira 4%: kanyumba tchizi, kunyumba yogati, tchizi, kefir, thovu anaphika mkaka, yogurt, mkaka;
  • chimanga: mpunga, oatmeal;
  • mazira a nkhuku ndi zinziri;
  • chigawo cha nyemba: nyemba zoyera;
  • kabichi woyera ndi Peking kabichi;
  • nsomba ndi nkhuku minofu.

Mankhwalawa amatha kutsagana ndi zipatso ndi zipatso zomwe sizili zoyera zokha: maapulo, nthochi, ma currants oyera, mapichesi, ma apricots. Mukhozanso kudya plums ndi mphesa, koma ndi bwino kuzigwiritsa ntchito muzakudya zanu mu mawonekedwe a zipatso zouma. Zipatso ndi zipatso zomwe tazitchula pamwambapa zitha kuwonjezeredwa pazakudya ngati zipatso zouma. Zogulitsa zina zonse ndizoletsedwa kwambiri.

Pazamadzimadzi, yesani kuti madziwo akhale oyera. Tiyi, khofi akhoza, ngati mukufuna, lolani nthawi ndi nthawi, koma popanda shuga. Ngati zilidi zovuta kwa inu popanda maswiti, lolani kumwa ndi spoonful uchi koyambirira kwa tsiku, koma osatinso. Zakumwa zina zonse ziyenera kumwa pokhapokha zitaperekedwa pa chakudya china. Ndibwino kuti musiye mchere ndi shuga panthawi ya zakudya, chifukwa zimatha kuchepetsa kwambiri kusintha kwa chiwerengerocho.

Ndikoyenera kudya 4-5 pa tsiku (zofotokozedwa mwatsatanetsatane pansipa muzosankha zilizonse) pafupifupi nthawi yofanana. Konzani chakudya m'njira yoti yomaliza masana ikhale osachepera maola 3-4 musanagone.

Upangiri wina wothandiza pakutsata zakudya zoyera bwino ndikumwa 100-150 ml yamadzi osawoneka bwino kwa mphindi 15 musanadye. Kuwongolera kosavuta kumeneku kudzakuthandizani kufulumizitsa kagayidwe kanu ndi kuchepetsa thupi mwamsanga, kuchepetsa chiopsezo chopeza mapaundi owonjezera mukamaliza kudya. Kuonjezera apo, podzaza mimba yanu pang'ono ndi madzi, mumatha kukhala okhutitsidwa ndi kutumikira kotsatira.

Inde, mtundu uliwonse wa njira yoyera yomwe mungasankhe, musaiwale za masewera. Ngakhale kulimbitsa thupi kwa mphindi 10-20 (ngati palibe nthawi yolemetsa kwambiri) kumapangitsa kuti kuonda kukhale kothandiza komanso thupi lanu kukhala lokongola.

Zakudya zodziwika bwino zoyera ndizo:

- Zakudya zamkaka zoyera zomwe zimatha masiku 7;

- Zakudya pa mpunga woyera kwa masiku 7;

- kudya nyama yoyera kwa masiku 4;

- vinyo woyera zakudya kwa masiku 3;

- Zakudya za nyemba zoyera za impso kwa masiku 7.

Zakudya zoyera menyu

Chitsanzo cha chakudya chamkaka choyera

Masiku 1 ndi 4

Chakumwa

: supuni zingapo za kanyumba kakang'ono kapena kanyumba kakang'ono; kuchuluka kwa oatmeal m'madzi (mukhoza kuwonjezera zoumba pang'ono); kapu ya mkaka wophikidwa ndi thovu.

Zosakaniza

: yogati yachilengedwe (galasi), mutha kuwonjezera ma apricots zouma; nthochi yaying'ono.

chakudya

: 2 mazira a nkhuku yophika; tiyi wobiriwira; 100-150 g ya kanyumba tchizi ndi kirimu wowawasa.

chakudya

: peyala ndi galasi la yogurt.

Masiku 2 ndi 5

Chakumwa

: supuni zingapo za phala la mpunga ndi supuni ya uchi.

Zosakaniza

: pichesi imodzi, yomwe ingadyedwe mwaukhondo, kapena ingadulidwe ndi kuphimbidwa ndi yogati yapanyumba pang’ono kapena mkaka wowotchera.

chakudya

: 200 g cheesecakes popanda mafuta; kapu ya mkaka.

chakudya

: ayisikilimu (otsika mafuta ndi opangira kunyumba) kapena popsicles, kapena galasi la zomwe mumakonda mkaka; nthochi yaying'ono.

Masiku 3 ndi 6

Chakumwa

: kabichi woyera stewed ndi supuni ya tiyi ya kirimu wowawasa; kapu ya mkaka.

Zosakaniza

: 3 plums ndi kapu ya mkaka wothira thovu.

chakudya

: gawo la oatmeal (mungagwiritse ntchito mkaka) ndi kuwonjezera 1 tsp. uchi wachilengedwe.

chakudya

: 2 nkhuku yophika kapena mazira 4 a zinziri; mpaka 40 g wa tchizi wopanda mafuta ochepa (mutha kupanga saladi kuchokera kuzinthu izi ndi nyengo ndi kirimu wowawasa); kapu ya mkaka.

tsiku 7

Chakumwa

: pudding ya mpunga (uchi m'malo mwa shuga wamba); galasi la kefir.

Zosakaniza

: supuni zingapo za kanyumba tchizi ndi prunes ndi kirimu wowawasa pang'ono.

chakudya

: gawo (mpaka 200 g) la nsomba yophika kapena yophika; 70 g mbatata yosenda popanda mafuta; supuni zingapo za saladi ya kabichi; kapu ya mkaka.

chakudya

: nthochi ndi apulo puree; kapu ya yogurt yachilengedwe kapena kefir.

Chitsanzo Chakudya Chakudya Cha Mpunga Woyera

Chakumwa: mpunga wophika; chidutswa chaching'ono (mpaka 100 g) cha nkhuku fillet, yophika kapena yophika.

Zosakaniza: galasi la cocktails (mkaka, kukwapulidwa ndi nthochi) kapena, mosiyana, kapu ya mkaka ndi chipatso chaching'ono.

chakudya: mpunga wophika; saladi wa yophika kapena zamzitini chimanga, mwatsopano kaloti ndi tomato.

chakudya: mpunga wophika; saladi yaing'ono ya pichesi ndi apulosi, yomwe imatha kuwonjezeredwa ndi yogurt yamafuta ochepa kapena zonona.

Zindikirani... The tsiku menyu ayenera kukhala munthu pazipita 500 ga yophika mpunga. Gawani chakudya kuti mpunga wambiri udye chakudya cham'mawa ndi chamasana. Ndipo siyani zocheperako kuti mudye chakudya chamadzulo, chifukwa palibe nthawi yochulukirapo musanagone kuti muwotche zopatsa mphamvu. Khalidweli lithandiza kuti kuwonda kuwonekere.

Chitsanzo Chakudya Chakudya Chanyama Choyera

Chakumwa: nkhuku fillet ndi saladi yopanda kanthu ya masamba osakhuthala (zakudya zonse ziyenera kukhala pafupifupi 150 g iliyonse).

Zosakaniza: saladi ya minced nkhuku yotsika mafuta (pafupifupi 100 g) ndi apulosi yaying'ono (mukhoza kukometsera zonsezi ndi yogurt yamafuta ochepa).

chakudya: buckwheat kapena phala la mpunga ndi nkhuku yophika nkhuku (zoposa 150 g za mbale iliyonse).

Chakudya chamasana: magawo angapo a nkhuku yophika kapena yophika ndi 100 g ya karoti ndi mbatata puree.

chakudya: 50 g nkhuku yophika; kapu ya nkhuku kuphatikizapo masamba omwe mumakonda kwambiri osakhuthala.

Chitsanzo cha zakudya zakudya pa vinyo woyera

Chakumwa: 1 chotupitsa cha tirigu; tchizi chamafuta ochepa kapena kanyumba tchizi (mpaka 150 g); galasi la vinyo woyera.

chakudya: 3 magawo kapena crisps wamba wa tirigu; 200 g tchizi kapena kanyumba tchizi; galasi la vinyo.

Chakudya chamasana: magawo ochepa ochepa a tchizi.

chakudya: chidutswa cha mkate wouma wa tirigu; pafupifupi 100 g tchizi kuphatikiza kapu ya vinyo kachiwiri.

Zindikirani… Vinyo bwino ntchito youma, ndi shuga wochepa ndi zochepa zopatsa mphamvu.

Chitsanzo Chakudya Chakudya Cha Nyemba Yoyera

Chakumwa: Chidutswa cholimba (chochepa mafuta tchizi mungapeze) kagawo kakang'ono ka tirigu kapena khirisipi; mpaka 100 g ya kefir, yoghurt, kanyumba tchizi kapena kirimu wowawasa (mwakufuna kwanu).

chakudya: nyemba zophika zophika (pafupifupi 100 g); Kutumikira kwa sauerkraut kapena saladi ya masamba ophika / ophika / ophika.

Chakudya chamasana: zipatso zilizonse zololedwa kapena zipatso zomwe mumakonda.

chakudya: nyemba zophika zoyera mu kuchuluka kwa 100 g; masamba, bowa kapena nkhuku yopanda mafuta ambiri popanda mbatata.

Contraindications wa zakudya woyera

  • Ambiri contraindications kwa kutsatira zakudya zoyera monga: tsankho chakudya chilichonse choperekedwa pa izo; nthawi ya mimba ndi lactation; ubwana; pamaso pa matenda aakulu pa exacerbation.
  • Inde, muyenera kumvetsera mtundu wanji wa zakudya zoyera zomwe mudzakhalapo. Mwachitsanzo, ngati mkaka wothira ndi mkaka umakhudzidwa, zakudya zotere sizingagwiritsidwe ntchito ndi anthu omwe ali ndi zilonda zam'mimba, gastritis ndi matenda ena am'mimba.
  • Ndi matenda a impso, simungachepetse thupi pa dongosolo lochokera ku nyama yoyera. Onetsetsani, posankha njira yanu yochepetsera zoyera, ganizirani makhalidwe a thupi lanu ndipo, ndithudi, zokonda zokonda.

Ubwino wa zakudya zoyera

Zakudya zoyera zimakhala ndi ubwino wambiri wosatsutsika.

  1. Izi zikuphatikizapo, makamaka, kuti zimagwiradi ntchito. Ngati muli ndi china choti mutayire, zopindika zosasangalatsa zimafulumira kuchoka (kapena kuchepa).
  2. Pa zakudya zambiri zoyera, pali bonasi yosangalatsa mu mawonekedwe a normalization wa chimbudzi, kusintha kwa m'mimba microflora, ndi mathamangitsidwe kagayidwe.
  3. Komanso, thupi limayeretsedwa ndi poizoni, poizoni ndi zina zowononga zomwe zingawononge.
  4. Zakudya zoyera (makamaka zomanga thupi) zimathandiza kulimbikitsa mafupa ndi minofu. Choncho, kuchita masewera olimbitsa thupi kumakhala kosavuta, ndipo kawirikawiri munthu amamva bwino.
  5. Ubwino wosakayika wa njira iyi yochepetsera thupi ndikusowa kwa njala muzosankha zambiri. Kudya kumachitika pafupipafupi komanso kosiyanasiyana, zomwe zimapangitsa kuti zisawonongeke.
  6. Ngakhale panthawi ya zakudya zoyera, khungu limakhala bwino. Mudzawona kuti khungu limakhala losalala komanso losalala.

Kuipa kwa zakudya

Kuipa kwa zakudya zoyera kumaphatikizaponso kuti kuchulukitsa kwa calcium, komwe kumadzaza ndi mapuloteni, kungayambitse kuyika kwa poizoni.

Kuchepa kwamafuta kumatha kuwononganso thupi. Pofuna kuti kuonjezera ngozi zoipa kwa thupi, musapitirize aliyense wa zakudya zoyera options kwa nthawi yaitali kuposa nthawi yotchulidwa, ziribe kanthu momwe mosavuta ndi bwino inu kuonda pa izo. Kupatula apo, mafuta athanzi amangofunika kuti thupi lizigwira ntchito bwino.

Kubwereza zakudya zoyera

Popeza njira zomwe zili pamwambazi zosinthira chiwerengerocho ndi zokhulupirika kwambiri, zikhoza kubwerezedwa, ngati n'koyenera, pambuyo pa masabata 3-4. Koma ndi bwino kuchedwetsa vinyo woyera zakudya, monga akadali kwambiri kwambiri. Ndikoyenera kusankha njira yaumunthu yosinthira mafomu.

Siyani Mumakonda