Mukufuna mwamsanga kudzibweretsera nokha? Chabwino, izi ndi zenizeni! Ndipo, osati kulemera kokha, koma kupeza mphamvu. Ndipo chifukwa cha izi muyenera kulipira kwambiri chakudya ndikupita ku "zakudya zathanzi". Za momwe mungadye bwino komanso kuti mupindule ndi thupi, ndipo tidzakambirana mmunsimu.
Zakudya zoperekedwa sizidzakuthandizani kukhala ndi njala. Sankhani mbale zosavuta zachilengedwe, phunzirani kudya saladi, osati kuzidzaza ndi mayonesi (gwiritsani ntchito mafuta osakaniza ndi mandimu pang'onopang'ono). Pogula katundu kwa sabata, funani mosamala malembawo pofufuza mitundu yochepa ya mafuta ya yogurt, mkaka ndi tchizi. Ndipo onetsetsani kutenga theka la ora pa tsiku la masewera olimbitsa thupi - kuyenda, kuthamanga, masewera olimbitsa thupi. Monga mphotho ya chisamaliro chosavuta cha inu nokha komanso okondedwa anu, mutha kukondwa kuti mukasintha bwino mabotolo anu apambuyo mukatha batani. Ndipo mukhoza kuyanjana ndi wokondedwa wanu pamene akusamba, ndipo musapite pansi pa madzi nthawi iliyonse akamalowa mu bafa. Ndipo mu sitolo yogulitsira zovala mumangokhalira kuponyera wogulitsa malonda: ayi, kavalidwe kano kamangopachikidwa pa ine, kupatseni izo kukula kochepa!
NJIRA ZOTHANDIZA KUCHITSA MACHITO
1. Gulani katundu pogwiritsa ntchito mapulogalamu pasadakhale! Lembani mndandanda wanu kuti mukhale maswiti ochepa komanso masamba ndi zipatso. Gwirizanitsani kugula ndi kupindula kwa thupi.
2. Kuti musadye mopitirira muyeso, yesetsani kudya nthawi imodzi, popanda kutenga nthawi yayitali. Zamoyo zowonongeka zidzayamba kufunafuna chakudya m'sungidwe!
3. Pewani magawo ena. Ngati mutayika patsogolo, mudzadya gawo lalikulu. Mwinamwake inu nokha mudzadabwa kuti mungathe kudya pang'ono. Mwa njira, kukula kwa mbale kumathandizanso.
4. Musadye musanatsegule TV. Zochitika zimasonyeza kuti, "kumizidwa mu bokosi", sitisamaliranso zomwe timadya komanso zomwe timadya.
5. Yesetsani kudya pang'onopang'ono. Pamene akutafuna chakudya, ikani mphasa pambali. Kotero mwamsanga mudzatha kugwira mphindi mukakhala odzaza.
6. Talingalirani: mutha kupeza ndalama zowonjezerapo, ngakhale kudya zakudya zothandiza kwambiri. Mwachitsanzo, timadziti ndi shuga wowonjezera, mafuta a mkaka angathenso kudyetsa zakudya zanu.
7. Ngati mukufuna kumwa galasi la vinyo, lolani kuti likhale louma, ndipo pangakhale kuchuluka kwa ma calories. Zakumwa zolimba ndi zokoma kwambiri ndi zamchere!
Perekeksy
Ngati panthawi ya chakudya chachikulu timayesetsa kuti tisunge mkati mwake, timadya zakudya zopanda pake zomwe sitinazindikire kuti tipindula zopanda pake zopanda phindu! Koma inu mukufuna kudya bwino! Ndicho chifukwa chake pitirizanibe:
✓ yogurt ya mafuta ochepa,
✓ makeke osakaniza kapena mkate,
✓ mipiringidzo ndi muesli,
✓ mtedza,
✓ zipatso zouma.
KUPULUMUTSA NTHAWI NDI ZOKHALA
Sankhani zakudya zabwino zomwe zakonzedwa mosavuta komanso mofulumira.
• Mpweya wa salimoni, umene ukhoza kuphikidwa mu uvuni, ndi broccoli kapena masamba ena otentha. Zakudya za mazirazi ziyenera kukhala bwino.
• Pakati pa nyama yowonongeka, yophika mu uvuni pa grill popanda mafuta. Pakuti mbali mbale - mbatata mu yunifolomu, nayenso anaphika mu uvuni.
• Ngati pali steamer m'nyumba, muzigwiritsa ntchito nthawi zambiri ngati palibe nthawi yokwanira! Mu zitsanzo zina, mukhoza kuphika mbale zingapo kamodzi. Ndipo musaiwale kuti ndi njira iyi yophika, mavitamini ambiri ndi zakudya zatsala. Monga mchere wabwino kwambiri, mungathe kuphika peyala yoyeretsedwa muwiri wophikira, kuthirira madzi ndi mandimu. Pamapeto pake usaphike ndi grated chokoleti chowawa, kutsanulira kirimu ndikusintha nthunzi kwa mphindi imodzi.
• Sinthani njira yoyenera kudya. Sitiyenera kukhala chinthu chimodzi chokha cha masabata awiri, koma njira ya moyo. Pakapita nthawi, kudya bwino komanso kupindula ndi thupi, mudzasunga mphamvu ndi thanzi lanu.
MENU YATHU YAKHALIDWE PA MASIKU 1200 CALC
Chakudya cham'mawa (mwasankha):
• tiyi kapena khofi ndi chidutswa cha mkate ndi supuni ya tiyi ya batala ndi kupanikizana pa fructose, theka la mphesa;
• gawo limodzi la oatmeal, mtedza atatu, tiyi ndi mkaka wambiri, 1 lalanje;
• magalamu 100 a kanyumba tchizi, 1 kiwi, 1 toast;
• nthochi imodzi, tiyi ndi mkaka wobiriwira;
• Omelette kuchokera pa dzira limodzi ndi mkaka, tiyi kapena khofi ndi mkaka wambiri
Chakudya (posankha):
• saladi yamatauni ndi udzu winawake wamchere ndi letesi, madzi amchere;
• chifuwa cha nkhuku popanda khungu, masamba, chidutswa cha vwende;
• nkhuku yophika nyama ndi peyala, madzi amchere;
• kapu ya yogamu, saladi ya masamba, zakumwa;
• chidutswa cha nyama yowonda, tomato, apulo;
• theka kapu ya tchizi, tangerines awiri kapena ntchito yamanazi yamkati
Chakudya (posankha):
• theka la chifuwa cha nkhuku yophika, mpunga wophika, masamba;
• msuzi wa nkhuku, salaka yamkotchi ndi masamba, vitamini brew kuchokera m'chiuno;
• pasitala ndi masamba otentha, odzaza ndi tchizi, compote wa zipatso kapena zipatso zouma;
• Kutumikira nsomba pa grill, mbatata zophika, zipatso za zipatso
• Nkhumba yopaka opanda mafuta, zukini ndi tsabola kwa anthu awiri, theka la kapu ya madzi apulo;
• Msuzi wa nyemba, gawo laling'ono la chifuwa cha Turkey, apulo wophika
Zosakaniza (zosankha):
• kapu ya yogurt yochepa, apulo;
• 100 g ya kanyumba tchizi, apulo;
• theka la kapu ya mphesa
• peyala imodzi
• sandwichi ndi nyama yowonda, tangerine
• Pita yamtunda ndi tchire zamzitini ndi tomato wa chitumbuwa
Chakudya (zosankha):
• 100 g curd casserole, theka kapu ya compote yamapichesi;
• Tsiku 2, apulo, kapu ya pudding;
• kapu ya mapesi a udzu winawake, chidutswa cha tchizi, peyala;
• kapu ya jelly, nthochi;
• chakudya cha yogalula ndi banki;
• apulo wophika, 100 g ya kanyumba tchizi