Kudya ndi mtundu wa fanizo

Apulo, peyala, nthochi ... Izi sizikuyitana ku vegetarianism, ndipo mayi amene akulota kuyang'ana zochepa ndi zokongola akhoza kutenga zakudya zosankhidwa ndi akatswiri odyera zakudya za mtundu wake. Kwa ichi, ndithudi, choyamba muyenera kudziwa kuti ndinu a mtundu wanji.
Mtundu wa chiwerengero - nthochi

Mfundo zazikulu:

• Thupi lochepa kwambiri, losawerengeka lopanda kutchulidwa.
• M'lifupi mwa mapewa ndi m'chiuno muli ofanana.
• Chifuwa chaching'ono.
• Chiuno chosadziwika, chifukwa chomwe chiwerengerocho chimawoneka ngati chachikulu komanso cholemera kuposa momwe chirili.
  

Ndi malamulowa, kulemera kwakukulu, ngati kulipo, ndiye, monga lamulo, kufalitsidwa mofanana ndi kusasintha chiwerengerocho, kotero odya zakudya za lamuloli si nthawi zonse zofunikira, koma zakudya zabwino ndi zofunika.

Mafuta a zakudya ayenera kuphatikizidwa mu zakudya kuti athe kupewa matenda a mtima, asayansi amakhulupirira, ndipo amalimbikitsa kudya nsomba zambiri, maolivi, nyama yowonda, masamba ndi zipatso. Ndipo kupatsa chiwerengero chophatikizapo chachikazi ndikuthandizira mu minofu ya tonus kumathandiza mphamvu kuphunzitsa kawiri pa sabata.

Idyani zakudya zamapuloteni (nkhuku, Turkey, tuna, nsomba, nyemba), mkate wonse wa tirigu, masamba osasamba ndi zipatso.

Pewani "zakudya" mwakhama monga mkate woyera, mbatata, zakumwa zotsekemera, zakudya zowonjezera shuga.

Menyu ya "nthochi"
2000 kcal.
Zakudya -800 kcal, mafuta - 700 kcal, mapuloteni -500 kcal.

BREAKFAST
Omelette kuchokera mazira awiri ndi 1/4 chikho bowa, tsabola wa ku Bulgaria ndi mozzarella, magawo awiri a Turkey ham, croissant ndi kupanikizana kwalanje.

SUNGANI
Chikho cha msuzi wa peyala, saladi ya sipinachi (2 makapu sipinachi, 1/3 - bowa wodulidwa ndi 1/4 - nkhuku yophika, dzira lophika kwambiri, supuni 1 parmesan, supuni 2 ya vinyo wosasa), chidutswa cha mkate wonse.

DINNER
120 g supuni ya supuni yophika, yophikidwa mu uvuni, isanayambe kusambidwa mu msuzi wa soya ndi uchi, 1/2 chikho chapaka msuzi wofiira, 6 katsitsumzukwa kamayambira ndi supuni 1 ya mafuta ndi hafu ya bell tsabola. Chikho cha saladi wobiriwira ndi supuni imodzi ya walnuts ndi supuni imodzi ya msuzi wa ku Italiya yopatsa mafuta.

DESSERT
Chikho cha yogurt chochepa, pichesi.

PA PEREKUS
1/4 chikho cha amondi ndi zoumba.
Chikho cha ziphuphu zilizonse zapamwamba.

Mtundu wa mtundu - hourglass

Mfundo zazikulu:

• Mafupa a chifuwa ndi chifuwa ndi chimodzimodzi.
• Maulendo otchuka kwambiri.
• Kulemera kwakukulu kumaikidwa pamwamba ndi pansi pa chiwerengero chofanana.

Odala omwe ali ndi chiwerengerochi akhoza kuwopa popanda kudziyang'ana okha pagalasi. Njira yabwino kwambiri yopezera kulemera kwa chiwerengero chimenechi ndi kudya zakudya zabwino komanso kukhala ndi mawonekedwe ndi thandizo la yoga ndi kuvina.

Idyani mazira, ng'ombe yochuluka ya mafuta, mtedza, masamba obiriwira, "chakudya" chokha. Pewani shuga mumtundu uliwonse.

Menyu ya "hourglass"
1500 kcal.
Zakudya - 700 kcal, mafuta -475 kcal, mapuloteni - 425 kcal.

BREAKFAST
Dzira 1 lolimbika, magawo 1 a ham, chidutswa cha mkate-tirigu, yogurt.
SUNGANI
Saladi ya makapu awiri a masamba a masamba, 1/2 phwetekere, 80 magalamu a nsomba zamchere, magawo awiri a avocado, supuni imodzi ya mafuta opanda mafuta ndi supuni 2 za kuvala mafuta.
DINNER
120 g turkey fillet, ophikidwa mu uvuni, saladi kuchokera ku 1/2 chikho cha broccoli yophika ndi supuni 1 parmesan.
DESSERT
Zipatso-curd mousse.
PA PEREKUS
Pakadutsa 1/4 kapu ndi apricots zouma.
1 peyala yaying'ono, 1 kagawo ka tchizi.

Mtundu wa chiwerengero - peyala

Mfundo zazikulu:

• Mphuno yambiri ndi matumbo akulu, anazungulira ana ndi mawondo.
• Maulendo otchuka kwambiri.
• Chifuwa, mapewa ndi mapewa ndizochepa kwambiri kuposa chiuno.
• Pamene maonekedwe akulemera kwambiri, gawo loyamba la thupi limakhala lokwanira.
• Chiŵerengero pakati pa m'chiuno ndi m'chiuno sichiri choposa 0.8.
  

Kukongola kwa Kustodievsky kumangosonyeza mwatsatanetsatane mtundu uwu, kuchepetsa kuchepa ndi ntchito yovuta kwambiri. Mafuta m'mabowo ndi ntchafu ndizokhalira pansi. Izi zikutanthauza kuti zimangokhala pamalo omaliza okha. Ndondomeko ya zakudya kwa eni eniake: mapuloteni ambiri ndi "pang'onopang'ono" chakudya mu zakudya. Zinthu zakuthupi ziyenera kuyendetsedwa kumadera ovuta: kuyendetsa, kuchita masewera olimbitsa thupi + kuphunzitsidwa zolemera, kuti ukhale wofanana.

Idyani: nyama yowonda, mkaka wowawasa, masamba omwe ali ndi fiber (broccoli, zukini, dzungu), zipatso zopanda zipatso (masamba apulosi, plums, cherries, gooseberries).

Pewani "zakudya" mwamsanga muzitsamba zonse - zipatso za shuga, ndiwo zamasamba zowonjezera, monga kaloti, beets, mbatata, zakumwa zotsekemera ndi zamchere. Komanso mtedza ndi batala (makamaka zonunkhira), komanso zakudya zamtundu uliwonse, kupatula nsomba, zothandiza kwambiri ndi mawu, tuna, herring

Menyu ya "peyala"
1500 kcal.
Zakudya - 650 kcal, mafuta -425 kcal, mapuloteni -425 kcal.

BREAKFAST
Galasi la madzi a mphesa, gawo limodzi la oatmeal mkaka, 1 nthochi.
SUNGANI
Sandwich kuchokera ku magawo awiri a unyolo wa tirigu, supuni ya 1 ya kuwala kwa mayonesi, 80 g ya ng'ombe cutlet, 1 kagawo ka tchizi, letesi masamba, 1 phwetekere.
DINNER
120 g chifuwa cha nkhuku chokazinga, 1 phwetekere, nyemba 1 chikho nyemba, masamba a saladi 1, magawo awiri a mafuta otsika kwambiri ndi supuni imodzi ya kuvala saladi iliyonse.
DESSERT
Kutumikira kwa chokoleti chokoleti.
PA PEREKUS
6 osokoneza osasintha, gawo limodzi la mozzarella.
1 chikho chimodzi cha mafuta yogurt, 1 apulo yaing'ono.

Mtundu wa chiwerengero - apulo

Mfundo zazikulu:

• Zilonda zamtambo, chiuno chopanda chilema.
• Chifuwa chonse ndi mapewa, omwe amalemera pamwamba pa chiwerengerocho.
• Chiŵerengero pakati pa m'chiuno ndi m'chiuno chili choposa 0.8.
  

Mfundo yaikulu: muyenera kuyang'anitsitsa kulemera kwake, kuchepetsa zakudya za m'thupi komanso kuonjezera - zowonjezera, zimachepetsa chiopsezo cha matenda a shuga ndi mavuto a mtima. Uthenga wabwino: Mafuta a m'chiuno ndi mafuta "apamwamba" m'chiuno, zomwe zikutanthauza kuti n'zosavuta kuchotsa. Thandizani zakudya ndi masewera: osachepera mphindi 40 za cardio ntchito pa sabata + yoga, kutambasula. Izi zidzalimbikitsa kuchepetsa thupi.

Idya zakudya zopangidwa ndi "pang'onopang'ono" zamagazi (tirigu, buckwheat), nyama, mafuta abwino (moyenera).

Pewani "zakudya" mwakhama: mpunga woyera ndi mkate woyera, mbatata, zakumwa zotsekemera ndi zipatso monga nthochi, mavwende, mphesa, maswiti ambiri.

Menyu ya "apulo"
1500 kcal.
Zakudya -500 kcal, mafuta -575 kcal, mapuloteni -425 kcal.

BREAKFAST
Mazira otsekemera pa dzira limodzi ndi 1/4 kapu sipinachi ndi supuni 2 mozzarella, magawo 1 a ham, chidutswa cha mkate wonse wa tirigu.
SUNGANI
Saladi kuchokera ku makapu awiri a masamba a masamba, 1/2 phwetekere, 80 g ya m'mawere a nkhuku yophika, mazira 1 ophika kwambiri, magawo a avocado, supuni 1 ya feta, ovekedwa ndi supuni ziwiri za msuzi wa ku Italiya, zidutswa zitatu za tirigu.
DINNER
Kagawo kakang'ono ka 120 gr, mbatata 1 yophika ndi supuni 1 ya mafuta obiriwira otsika ndi obiriwira anyezi, 1/2 chikho chophika broccoli, chokhala ndi supuni 1 ya mafuta.
DESSERT
Chophimba cha yogati ya chilengedwe chokongoletsera ndi tirigu ndi 1/2 chikho cha blueberries.
PA PEREKUS
1 apulo yaying'ono.
1 peyala yaying'ono, 1 kagawo ka tchizi.