Kudya kwambiri pofuna kutaya mwamsanga: Timachotsa mbali zonse kwa sabata

Pamene kulemera kunasankhidwa pang'onopang'ono ku chizindikiro cha 70 kg, ndi nthawi yogwira ntchito mwamphamvu. Zakudya zofunikira masiku asanu ndi awiri, zomwe takupezerani, zidzachotsa mbali ngati ngati ndi matsenga, koma sabata iliyonse sitingathe kupirira zakudya zoterezi. Ngati muli ndi chidaliro chodziletsa, ndiye werengani zakudya zolimbitsa thupi za TOP-5. Samalani ndi contraindications!

Ndani sayenera "kukhala pansi" pa zakudya

Ngati kunenepa kumayambitsidwa ndi mahomoni, neurohumoral ndi mazinthu olakwika, zakudya zovuta zimakhala zosiyana. Simungathe kuswa zakudya mu matenda:

• kuthamanga kwa magazi (hyper- and hypotension);
• mavuto a mitsempha ya mtima (mitsempha ya varicose, kuperewera kwa valve, ischemia, ndi zina);
• chiwombankhanga, duodenitis, gastritis ndi colitis;
• matenda a chiwindi ndi impso;
• kusakhazikika maganizo;
• kupweteka kwa thupi.

Ndiponso pa nthawi ya mimba ndi lactation sayenera kukhala pa zakudya zovuta.

Ngati mukuganiza kuti mutha kudya zakudya zochepa, muyenera kukhala ndi thanzi labwino. Zakudya zoterezi zimapangidwira atsikana okoma ndi okonda chakudya chambiri omwe adaganiza zobweretsa chiwerengerocho.

Zakudya zolimba kwambiri kwa sabata: mavitamini ndi mapuloteni

Mono-masiku awa 7 amatha kuchotsa makilogalamu 10 a kulemera kwakukulu. Amatsuka ndi kubwezeretsa matumbo. Patsiku lakumwa, madzi okha ndi tiyi yosakoma, palibe pechenyushek mu chotupitsa. Kuti mupangitsenso thupi ndi mafuta, imwani 1 ml 200 ml ya msuzi wa nkhuku.

Menyu ya sabata

• Tsiku loyamba: Kumwa (kuwonjezera supuni 1 ya uchi kumadzi m'mawa);
• Tsiku lachiwiri: Masamba (Saladi ochokera masamba atsopano opanda mchere, supuni 1 ya mafuta a azitona kapena 15% ya kirimu wowawasa, kabichi wambiri);
• Tsiku 3: Kumwa (kuwonjezera supuni 1 ya uchi kumadzi m'mawa);
• Tsiku la 4: Fruity (timagula maapulo ndi zipatso za citrus, kuchokera ku zipatso za currant);
• Tsiku 5: Mapuloteni (timaika thupi ndi nkhuku mazira popanda yolk, mawere, nsomba zoonda kwa anthu awiri). Chigawo sichiposa magalamu 150);
• Tsiku lachisanu ndi chimodzi: Kumwa (kuwonjezera supuni 1 ya uchi kumadzi m'mawa);
• Tsiku lachisanu ndi chiwiri: Tulukani:
  • Chakudya cham'mawa: 2 mazira ofewa ofewa + wobiriwira tiyi ndi uchi;
  • Zosakaniza: apulo / lalanje
  • Chakudya: Msuzi wotsika kwambiri ndi chidutswa cha nyama;
  • Zosakaniza: apulo / lalanje
  • Chakudya Chamadzulo: saladi ya Peking kabichi, phwetekere ndi nkhaka ndi amadyera.

Pofuna kulemera, yambani kudya bwino (momwe mungachitire, werengani pano ndi kuyamba kuchita masewera olimbitsa thupi 2-3 pa sabata.

Kudya kwambiri masiku asanu "Khalani, Mafuta!"

Zakudyazi zimadula zakudya zamtundu wa tsiku ndi tsiku, koma zimakhala zokoma komanso zothandiza. Sweetheads, chofunikira kwambiri, azikhala kwa masiku asanu opanda donuts, maswiti ndi mikate, mwinamwake iwo sadzawona chifaniziro chokongola.

Menyu patsiku

• Tsiku 1: M'mawa timamwa madzi ndi madzi a mandimu, timadya oatmeal ndi mkaka wambiri - 200 g. Chakudya chamasana timadya supu ya mafuta (250 g) ndi chidutswa chimodzi cha mkate wonse wa tirigu. Mgonero wokhala ndi galasi ya yogati;
• Tsiku lachiwiri: Timamwa tsiku lonse kefir, makilomita 1.5;
• Tsiku 3: Timadya chakudya chamadzulo ndi mazira otentha, timadya chakudya chamasana ndi chakudya chamadzulo ndi tchizi tating'ono 150 g (1 tsp kirimu wowawasa amaloledwa);
• Tsiku 4: Tsiku la Kefir, dzira lophika;
• Tsiku 5: Bwerezerani mndandanda wa tsiku loyamba.

Ngati mumamatira mwatsatanetsatane, mukhoza kutaya makilogalamu 4. Onjezerani thupi, ndipo mafuta adzakhala ochepa makilogalamu 5-6.

Monga buckwheat ndi kefir: chakudya cholimba cha buckwheat "Minus 5 kg"

Kefir ndi buckwheat ndi zozizwitsa zogwirizana ndi kugawa kwa mafuta. Kefir imathandizira kuchepetsa matenda a metabolism ndipo imathandiza kuti m'mimba zikhale ndi mapulogalamu ambiri a lactobacilli. Buckwheat ndi mafuta ochepa ochepa, omwe thupi limagwiritsira ntchito mphamvu zambiri kuti zisawonongeke. Zotsatira zofulumira ndi kuchepetsa kulemera kwa thupi (mpaka makilogalamu 10), musalole mdierekezi wamkati "Ndikufuna kupha, ndipatseni ine" kuti ndikulamulireni.

Chofunika kwambiri cha zakudya

M'masiku asanu ndi asanu ndi asanu ndi awiri (7) timadya phala la buckwheat popanda mchere ndi mafuta. Timamwa 1 lita imodzi ya kefir, komanso 1.5-2 malita a madzi akadali tsiku.

Kusiyanitsa kukoma kwa buckwheat kumathandiza:

• apulo puree (pukutani pa apulo wowawasa apulo ndi kusakaniza ndi phala);
• zipatso zouma (ochepa zoumba zouma, ophwanyika zouma apricots);
• masamba ndi zitsamba zouma;
• msuzi wa soya - 1 tsp;
• saladi ku kabichi ndi phwetekere ndi masamba - 150 g;
• supuni ya uchi tsiku.

Samalani: ochepa samatanthauza mtolo wa zoumba (!), Sinthani saladi ndi 1 buckwheat, apulo ndi uchi kamodzi patsiku. Buckwheat si yophika, koma imatenthetsa madzi otentha kuchokera usiku, monga mbatata yosenda. Madziwo ankaphika, adadzaza chiguduli ndi kukulunga mu bulangeti. Nthawi zingapo, bweretsani madzi ndi kefir. Buckwheat amatenga zobiriwira - zimakonda bwino ndipo zimakhala ndi mavitamini ambiri. Kudya zakudya zing'onozing'ono kasanu pa tsiku.

Malingana ndi ndemanga, chakudya cholimba cha buckwheat chimabwezeretsa m'matumbo ndipo chimapangitsa vuto la khungu.

Mavitamini odyera pa mazira: "Mafuta oyaka kwambiri!"

Mapuloteni ndi wokonza minofu, kotero kuti mumamatira zakudya izi, mumayenera kukhala ndi thupi labwino. Popanda masewera, mudzalandira mankhwala opatsirana, kuteteza chiwindi ndi impso. Kulimbitsa thupi + mazira a masabata awiri kumasungunuka mafuta mpaka makilogalamu 10-12 (wolemera makilogalamu 70). Atsikana, izi ndi nambala zenizeni, chinthu chachikulu ndichofuna ndikugwira!

Menyu kwa masabata awiri

Tapanga zakudya zamapuloteni kuchokera ku zinthu zomwe zilipo mu sitolo iliyonse.

Chakudya chamadzulo kwa masiku 14 ndi chimodzimodzi: mazira awiri ofewa ofewa kapena wophika (monga mumakonda) + 1-2 malalanje / mphesa.

Kudya chakudya chamasana ndi chakudya chamadzulo

1. Chakudya chamadzulo: idyani zipatso zochuluka monga momwe mumakonda (mavwende, mabala, maapulo, malalanje, kiwi). Chakudya Chakudya: nkhuku yophika yophika / yotentha - 200 g.
2. Chakudya: nkhuku yophika - 200 g Chakudya: saladi ya masamba + chophika mkate + lalanje + dzira lophika
3. Chakudya: Chakudya chamtengo wapatali (popanda zoletsedwa) + saladi ya masamba + mkate. Chakudya Chamadzulo: 200 g ya nyama ya mafuta ochepa.
4. Bweretsani saladi 1-st + kuti mudye chakudya chamadzulo.
5. Chakudya: Ezira + masamba a mphodza (popanda mbatata). Kudya: nsomba yowonongeka + masamba saladi + lalanje.
6. Bwerezani tsiku lachinayi.
7. Chakudya: nkhuku yophika + tomato watsopano. Chakudya Chamadzulo: Zamasamba zowonongeka + zamaluwa.
8. Chakudya: Chakudya chophika + cha saladi. Chakudya Chamadzulo: mazira awiri a otsekemera otentha + lalanje.
9. Bwerezani tsiku lachisanu ndi chitatu.
10. Bwerezani tsiku lachisanu ndi chitatu. Idyani nkhaka zambiri.
11. Mazira awiri + a kanyumba tchizi + ndiwo zamasamba. Chakudya: mazira awiri.
12. Chakudya: nsomba yophika. Chakudya: 2 mazira (mungathe mwachangu).
13. Chakudya: Chakudya chophika + phwetekere + saladi ya lalanje. Chakudya Chamadzulo: Zipatso zilizonse kupatula nthochi.
14. Bwerezani tsiku lachisanu ndi chiwiri.

Tsiku lililonse timamwa 1,5-2,5 malita a madzi ndi masewera. Timapewa zokoma ndi zokometsera kwathunthu. Zindikirani kuthamanga kwa thupi? Pewani zakudya mofulumira ndi kuthamangira kwa dokotala. Zakudya za mazira nthawi zambiri zimalekerera ndi thupi labwino, "khalani" pa zakudya zosaposa kamodzi pa miyezi isanu ndi umodzi.

Chakudya chamasiku asanu: "Timathetsa makwinya nthawi yomweyo"

Kuvuta kwa chakudya ndikuti simungathe kudya chakudya ngakhale mphindi 15. Timadya chimodzimodzi ndi ora. Zotsatira: osachepera 5 kg. kwa masiku asanu.

Menyu ya tsikulo

• 8:00 - tiyi ya green unsweetened;
• 10:00 - karoti saladi ndi apulo kapena 2 kaloti + 1 tsp. chomera;
• 12:00 - 200 g chicken fillet kapena nyama yophika nyama;
• 14:00 - apulo wowawasa;
• 16:00 - dzira lofewa;
• 18:00 - apulo;
• 20:00 - zipatso zouma;
• 22:00 - galasi ya yogurt.

Ngati mutadzuka m'mawa, idyani 7 m'mawa.

Kutchula zakudya zomwe zimakhala zovuta kwambiri kulemera kwazovuta. Sankhani malinga ndi zomwe mumakonda. Zakudya zochepa kwambiri za kalori ndi No. 1 "Vitamini ndi mapuloteni" ndi No. 5 "Ndendende ndi ora". Olemera kwambiri ndi buckwheat. Zakudya zofunikira kwa mwezi zimalimbikitsidwa kwa othamanga okha, ngakhale musayese kukhala pamtunda.

Mutatha kudya zakudya zolimbitsa thupi, khalani wothandizira zakudya zabwino (werengani zapafupi ), mwinamwake mafutawo adzabweranso kawiri. Ndipo kumbukirani kuti zakudya zimangothandiza kuyendetsa mapaundi owonjezera, thupi lokongola limakupatsani thanzi labwino.

Momwe mungaperekere zofalitsa ku makiti, werengani apa .

Momwe mungaponyera matako, werengani apa .