Pa kalendala ndi masika, chilimwe chikubwera, nyengo ya m'nyanja, ndi ... Ndikufuna kukhala wokongola nthawi zonse. Ngakhale, tsoka, patapita nthawi yozizira, ndizovuta kudzikuza ndi ubweya wabwino komanso mphamvu. Pakatha miyezi yambiri yozizizira komanso kusowa kwa dzuwa, thupi likusowa thandizo. Chinsinsi ndi chophweka - mudzathandizidwa ndi zakudya zoyenera komanso maphikidwe athu okongola kunyumba omwe adzakubweretsani ku mawonekedwe. Ndipo iwe udzakhala wokongola kwambiri ndi wofunika!
Zambiri zamasamba ndi zipatso
Ndi nthawi yomvetsera zakudya za masamba. Ma calories m'minda ndi zipatso ndi ochepa, ndipo sagwiritsidwe ntchito pokayikira, chifukwa mankhwala ambiri ophera antioxidants ali mu masamba ndi zipatso. N'zosadabwitsa kuti zofufuzira zawo zimagwiritsidwa ntchito nthawi zambiri m'makonzedwe amakono. Amathandiza makamaka mapepala, sipinachi, tomato, mphesa, kaloti, anyezi, broccoli, strawberries ndi mabulosi akuda. Ndipo kupewa matekani asanakwane, musaiwale za vitamini C (yang'anani mu citrus, kabichi ndi kiwi). Choncho yambani kudya ndi mbale yayikulu ya letesi ndi nkhaka ndi tomato, pambuyo pake chilakolako chikhale chocheperapo, ndipo simungadye chakudya chokwanira kwambiri. Yesani mitundu yosiyanasiyana ya letesi (letesi, madzi oundana, arugula, etc.) ndi kusinthanitsa masambawa powonjezera kaloti, udzu winawake, nkhaka, tomato, tchizi. Kuwonjezera pamenepa, kutumikira kumakhala kovuta kuti mukhale okhutira, ngakhale kuti mulibe ma calories osakaniza.
Kwa iwo amene amakonda zinthu zotentha
Mmawa ndi kuyamba ndi chakudya cham'mawa cham'mawa, kotero ndi kosavuta kubwezeretsa mphamvu tsiku lonse. Njira yoyenera - pambuyo ponse phala. Ndizokoma komanso zothandiza. Komanso oyenera ndi ma tea osiyanasiyana. Yesani kumamwa tiyi wobiriwira nthawi zambiri. Kafukufuku wambiri wasonyeza kuti zimapangitsa thupi kutentha makilogalamu komanso kumathandiza kuthana ndi mafuta. Kuonjezera apo, ili ndi zotsutsana ndi zotupa ndi zotsutsana ndi zotsatira za khansa. Chakudya nthawi zonse chimayambira ndi msuzi wochepa, mukhoza kukhala ndi mitundu yosiyanasiyana! Ndipo chifukwa m'mimba ndiwothandiza, ndipo ndi chokoma.
Pansi ndi cellulite!
Pali njira zosiyanasiyana zothandizira cellulite. Chofunika kwambiri ndikuonetsetsa kuti zakudyazo ndizochepa: zochepa mafuta ndi shuga komanso zowonjezera. Imwani madzi awiri pa tsiku. Pofuna kuchotsa zitsamba za lalanje, yang'anani pa mkaka, zipatso, ndiwo zamasamba, nyama yoyera, tirigu ndi mankhwala osokoneza bongo. Ndipo, ndithudi, musakhale chete! Kuchita masewera olimbitsa thupi, makamaka pa malo ovuta, pamodzi ndi zakudya zabwino zimapereka zotsatira zabwino.
Chikopa Chokongola
Zipatso ndi zipatso zidzathandiza kubwezeretsanso khungu lanu ndikupangitsanso kukonzanso. Pa nthawi ino ya chaka ndizovuta kuwapeza iwo atsopano, koma apa zamasakaniza ozizira ndizokwanira kwa compotes ndi mchere. Onetsetsani pang'ono shuga, chifukwa zimakhudza mahomoni m'thupi, zimachepetsa chinyezi, zomwe zimabweretsa kutupa ndi kutopa.
Tsitsi ndi misomali
Nthawi zambiri tsitsi la kasupe limayamba kutuluka, ndipo misomali imakhala yowawa. Izi zimachitika chifukwa cha kusowa kwa mankhwala otchedwa biotin ndi folic acid. Koma pano phindu lidzabwera maphikidwe angapo a kukongola kunyumba. Kulephera kwa zinthu zimenezi kungathetsedwe mosavuta. Mwachitsanzo, Biotin imatha kusonkhanitsa ku chiwindi, mazira, yisiti, bulauni, mpunga, ndi nyemba. Folic acid alipo mu madzi a lalanje, avocado, beetroot, broccoli, yisiti ya brewer, nyongolosi ya tirigu. Kuti tsitsi lizizimiririka ndipo limakondwera ndi maonekedwe ake abwino, onetsetsani kuti palibe chitsulo chochepa chachitsulo, kudya mtedza, zipatso zouma, nyama ndi nsomba. Pokonzekera maphunziro achiwiri, gwiritsani ntchito mafuta ozizira ozizira, ali ndi mavitamini A ndi E, ndipo ndi othandiza kwambiri kuposa mpendadzuwa. Mukhozanso kuwonjezera mafuta a mphesa, mafuta a mphesa ndi mafuta a tirigu ku saladi.
Menyu ya kukongola.
MLUNDU
Chakudya cham'mawa: oatmeal ndi zipatso zouma +1 chikho cha tiyi
Chakudya: Zakudya zisanu ndi ziwiri za mkate wa tirigu ndi phwetekere ndi mafuta otsika kwambiri + galasi la madzi a lalanje
Chakudya: broccoli ndi supu ya mbatata + masamba saladi +1 peyala
Chakudya Chakudya: kabichi roll + morse
TSIKU LACHISANU
Chakudya cham'mawa: mpunga wa mpunga + 3 walnuts + green tea
Chakudya: Msuzi wa zipatso
Chakudya: saladi ndi masamba + nkhuku ndi msuzi wofiira + yogurt
Chakudya: Omelette ndi mbatata +1 tomato + 1 Chimandarini chachikulu
MLUNDU WACHISANU
Chakudya chachakudya: yogatiti yogulitsi + muesli +1 galasi lafinyidwa madzi a zipatso
Chakudya: Chofufumitsa ndi pâté
Chakudya: Msuzi wa masamba + chiwindi ndi anyezi +1 nthochi
Chakudya Chamadzulo: salimu wothira mafuta ndi broccoli + saladi ya mafuta ndi mafuta + kiwi
LACHITATU
Chakudya cham'mawa: semolina phala + 1 chikhomo ndi uchi 1 galasi la madzi a lalanje
Chakudya: kanyumba kanyumba ndi uchi
Chakudya: Msuzi wa masamba + braised veal ndi karoti zrazami + 1 apulo
Mgonero: nsomba cutlets + masamba ragout + galasi la madzi a mabulosi
TSIKU LATATU
Chakudya cham'mawa: mankhwala a mandimu ndi mandimu + mkate ndi mafuta ndi tomato +1 galasi lopanikizidwa madzi a lalanje
Chakudya: mkaka wophika ndi uchi
Chakudya: Msuzi wa lentilo + goulash + saladi ya zipatso
Chakudya: mpunga ndi nsomba za m'nyanja +1 banana
MASIKU
Chakudya cham'mawa: muesli mkaka +1 avocado
Chakudya: sandwich ndi ozizira Turkey ndi letesi
Chakudya: Sipinachi msuzi ndi broccoli ndi nkhuku ndi apulo wophika. 1 Peach mu madzi
Chakudya Chamadzulo: saladi ndi shrimps + yokazinga mazira + lalanje
SUNDAY
Chakudya cham'mawa: phala la buckwheat ndi mkaka + madzi a zipatso
Chakudya: Saladi ya zipatso ndi yoghurt yachilengedwe
Chakudya: Msuzi wa kabichi wobiriwira + nkhuku + vinaigrette + tiyi wobiriwira
Chakudya Chamadzulo: Msuzi wa masamba + mpunga ndi nsomba + yogurt ndi zipatso zilizonse