Chakudya choyenera cha kulemera kwa thupi: chakudya cha masabata kwa sabata

Anzanu aakazi omwe adayesa njira zonse kuti ataya mapaundi owonjezera, nthawi zambiri amakondana, akukulangizeni kuti ndi zakudya ziti zomwe ziyenera kutsatiridwa kuti zisawonongeke. Komabe, kumbukirani kuti njira zonse zomwe zakhala zothandiza kwa ena zingakhale zothandiza kwa ena. Makamaka, musadzivutitse nokha mwa kusiya zakudya zomwe mumazikonda, pamene pali njira yosavuta yothetsera kunenepa kwambiri - idyani bwino.

Mfundo zoyenera za zakudya zoyenera kulemera

Kulakwitsa kwakukulu komwe anthu omwe akuyesera kuchotsa mapaundi owonjezera ndi njala. Poyamba amakhala ndi mwayi wochepetsetsa thupi, koma potsiriza amabwerera. Izi ndi chifukwa chakuti zakudya zabwino sizikuwonetsedwa. Choncho, choyamba tidzakambirana mfundo zosavuta za zakudya zoyenera, ndipo kenako - zosankha zambiri za zakudya zamadzulo kwa sabata.

1. Zakudya zabwino. Choyamba, mlingo wa tsiku ndi tsiku wa mapuloteni, mafuta ndi zakudya zimayenera kutsatizana ndi pafupifupi 30-40 g wa mapuloteni komanso 25 mpaka 35 g mafuta.
2. Gwiritsani ku "ulamuliro wa mbale". Gwiritsani ntchito magawo atatu mu gawoli: 50% ndiwo ndiwo zamasamba ndi masamba, 25% ndi chakudya chochuluka (mwachitsanzo, tirigu kapena nyemba) ndipo otsala 25% ndiwo mapuloteni (nsomba, nyama, nsomba).
3. Kuphatikiza kwabwino mankhwala. Kuti muwonongeke mwamsanga mukuyenera kuganizira kuchepa kwa zakudya kuchokera ku zakudya ndi kuphatikiza kwawo - mwachitsanzo, kudya kaloti ndi kirimu wowawasa, nsomba yofiira ndi mafuta a masamba, ndi zina zotero.
4. Pamene muli ndi njala, zitsani ludzu lanu. Nthawi zina, pamene mukufuna kudya, thupi lanu likufuna kumwa. Kuti mulekanitse pakati pa njala ndi ludzu, imwani kapu yamadzi - ngati kumverera kwa njala sikupita, ndiye kuti mukhoza kudya.
5. Pewani zakudya zamagetsi komanso chakudya chokhazikika - ali ndi zinthu zambiri za khansa, kotero konzekerani nokha. Kotero, inu, osakayikira, mudzatsimikiziridwa ndi zomwe zili m'ndandanda wanu wa zakudya.
6. Sakanizani chakudya - pafupifupi 40, chifukwa izi zimapangitsa kuti muyambe kuyamwa - muiwale za chizoloŵezi chowombera.
7. Musadye chakudya cham'mawa - chakudya choyamba chiyenera kuchitika pa ora limodzi mutatha kudzuka, chifukwa mphamvu zimatenthedwa ndi thupi ngakhale m'tulo.

Zomwe zimakhudza zakudya zoyenera zolemetsa

• Zakudya zimakhala ndi zowonjezera, choncho zimaperekedwa kwa masamba ndi zipatso. Mpaka malire pa nambala yawo siyi, koma muyenera kudya magalamu 400 ndi masamba tsiku lililonse.
• Nsomba ndi nsomba zili ndi mapuloteni ambiri. Komabe, ndibwino kutenga nsomba zatsopano kuphika, popeza kuti 70% ya mapuloteni amataya nthawi yozizira.
• Mbali yofunikira ya chakudya kwa sabata ndi tirigu. Mpunga umakulungidwa kwautali, chifukwa umakhala ngati gwero la chakudya chambiri, koma amachotsa mchere ndi madzi owonjezera. Buckwheat ili ndi microelements zambiri zothandiza, ngakhale kuposa oatmeal.

Zakudya zakusankha za sabata

Kudya kwa sabata # 1:

1. Chakudya cham'mawa chimadya tirigu ndi ndiwo zamasamba kapena tchizi cha mafuta ochepa omwe ali ndi mafuta otsika kwambiri. Maola angapo mutatha kudya, mukhoza kudya zipatso, mtedza kapena zipatso zouma.
2. Chakudya chamasana, supu yophika, saladi ya masamba ndi mbale ya nyama. Mu maola pang'ono mukhoza kudya masamba ndi dzira yophika.
3. Podya chakudya chamadzulo, perekani nsomba kwa anthu awiri kapena grill, ndipo zokongoletsa zisamalidwe masamba anu mwanzeru: yophika, yophika, yatsopano kapena yophika.

Pakati pa chakudya ayenera kumwa 0,5 malita a madzi.

Kudya kwa sabata # 2:

1. Chakudya cham'mawa: nyama ndi zokongoletsa - mpunga kapena mbatata yosenda, saladi, tiyi ndi mandimu kapena mankhwala. Chotupitsa chimadya zipatso kapena mtedza.
2. Chakudya: chakudya chophika mkate ndi nsomba ndi saladi kapena mpunga wakuwoneka ndi masamba. Mukhoza kumwa tiyi kapena madzi amchere ndi mandimu. Kwa chotupitsa, yogurt ya mafuta ochepa ndi yoyenera.
3. Chakudya chamadzulo: skim curd ndi kapu yamadzi ndi mandimu.

Sikovuta kutsatira ndondomeko imeneyi, makamaka popeza chakudya cha sabata chimakhala chosavuta, koma palibe amene angatsutsane nawo.