Zili choncho kuti zakudya zabwino ndi katundu wochepa amalola kuti mutembenuzire manja a ola zaka pafupifupi 5 zapitazo! Tiyeni tiyesere kuchotsa makwinya ndi mapaundi owonjezera - pulogalamu yathu yapangidwa kwa masabata awiri okha.
Pambuyo pa kafukufuku wochuluka, akatswiri amatsindiranso molimba mtima kuti ukalamba umagwirizana kwambiri ndi kuchuluka kwa zakudya (zomwe zimawonjezera mphamvu ya kudya) ndi kusowa ntchito. Koma kuti tisinthe mkhalidwe wathu movomerezeka kwathunthu ndi mphamvu ya aliyense wa ife. Akatswiri a ku Britain amapereka yankho la funso lakuti " momwe mungachepetsere masabata awiri popanda kuvulaza." Iwo amapanga zakudya zomwe zimawalola kuti aziwoneka aang'ono kwa zaka 10 mu masabata asanu ndi limodzi. Komabe, poyambirira, tikukulimbikitsani kuti muyese pulogalamu yochepa ya masabata awiri yomwe idzakuthandizani kuti mukwaniritse zofuna zanu mufupikitsa. Chifukwa chake ndi chimodzimodzi: tsiku limene amaloledwa kudya zakudya zokhala ndi mphamvu zowonongeka kuchokera ku calories 1400 mpaka 1700. Chifukwa cha kusankhidwa kwa mankhwala, zimathandiza kudziletsa nokha ndipo sizodya zambiri kuposa zomwe zimafunikira. Simungokhala wolemera, komanso mumamva bwino, wokongola komanso wochuluka. Zofunikira kwambiri zomwe zimapezeka kuchokera ku zakudyazi zili kale mufiriji, koma chofunika kwambiri ndi kuzidya nthawi! Tiyerekeze kuti chakudya sichiloledwa pambuyo pa 16.00. Pazochita zathupi, tiyeni tiyese kuchita popanda kuchita zozizira pa masewera olimbitsa thupi, zidzakhala zokwanira kuyenda nthawi zonse, ndithudi sizikukakamizani kuti musinthe kwambiri moyo wanu wokhazikika. Kotero yang'anani ndipo konzekerani kuti muwone msanga mawonekedwe anu atsopano, okongola kwambiri pagalasi.
Njira yabwino
Ntchito yaikulu ya zakudya izi sikuti kuchepetsa chiwerengero cha makilogalamu, komanso kuti mupitirizebe kufunikira mphamvu zamagetsi. Kafukufuku wamakono amatsimikizira kuti kuchepa kwa chiwerengero cha zakudya zam'thupi kumawonjezera moyo. Zakudya zochepa za calorie zimachepetsa ukalamba, zimachepetsa chiopsezo cha matenda a impso, komanso shuga, nyamakazi, Parkinson ndi Alzheimer's. Ndi zophweka kwambiri: kuchepetsa kuchepa kwa chiwerengero cha makilogalamu ndi imodzi mwa maphikidwe a thanzi ndi moyo wautali. Ndipo ndi khungu lokongola, mphamvu ndi chitetezo chabwino.
Khalani bwino.
25-35 mphindi yofulumira tsiku lililonse kulimbitsa minofu ya kumbuyo ndi mimba. Chiwerengerocho chimakhala chachichepere komanso chokwanira. Ndikofunika kuyenda molimbika kasanu ndi kawiri pa sabata. Pachifukwa ichi, makilogalamu anu sangawonongeke, koma kumbuyo ndi makina osindikizira adzalimbitsa.
Yesani kuwerengera kuchuluka kwa masitepe omwe mumapanga tsiku ndi tsiku. Mu sabata yoyamba, pitani, mwachizolowezi. Mu sabata yachiwiri, mukhoza kuwonjezera masitepe 1000 kwa masiku asanu. Ulendo woyendayenda uyenera kuwonjezeka ngati umamva kuti mukukulirakulira. Ngati mukufuna, mungathe kupita kumathamanga.
Thupi limatentha makilogalamu 300 mu kuyenda kwa maminiti 30. Kupanikizika kumapita pansi, pamene kugawidwa kwa magazi kumtima kuli bwino. Ndi kuyenda tsiku ndi tsiku kwa mphindi 15, chiopsezo cha matenda a mtima chachepa kwambiri. Pafupifupi 40%. Pa nthawi yomweyo, mlingo wa cholesterol woopsa m'magazi umakhala wotsika. Kuchepetsa ndi kuthekera kwa khansa ya m'mawere ndi shuga.
Musanyalanyaze malangizo awa, monga kuchepa kwa masabata awiri popanda kuvulaza thanzi - mu mphamvu yanu basi. Popanda khama komanso kufunafuna zotsatira, munthu sayenera kuyembekezera.
MENU KWA MASIKU 14.
Tsiku la 1.
Chakudya cham'mawa: 40g. oatmeal + yogurt, makilogalamu atatu a prunes + 1 mavenda + 4 akasukoma + galasi la madzi a zipatso.
Chakudya: 1 apulo + 40 gramu ya tchizi + 4 zidutswa za hazelukiti + tsamba la saladi.
Chakudya: Chifuwa cha nkhuku wouma ndi katsabola, katsitsumzukwa ndi leek.
Tsiku la 2 nd.
Chakudya chakumadzulo: supuni 3 za rupiya + supuni 2 za mpunga wofiira + 1 h supuni ya tizilombo togugu + 2 ma PC. Supuni 1 ya tiyi + 2 timadzi ta lecithin, mkaka wotsika kwambiri ndi supuni 3 za yogurt ya moyo + galasi la madzi.
Chakudya: Chakumwa cha bowa ndi tchizi chochepa, saladi, phwetekere + 2 chophika + kapu ya madzi.
Chakudya: Tuna yofiira (steak) ndi saladi ya masamba ndi nyemba.
Tsiku lachitatu.
Chakudya cham'mawa: 2 makapu ndi bran + 1 supuni ya supuni ya mafuta + saladi pang'ono ya zipatso ndi 1 tbsp ya yogurt yamoyo.
Chakudya: 40 magalamu a pasitala, 40 magalamu a nyama, chidutswa cha dzungu chophika ndi chitowe, oregano ndi anyezi.
Chakudya Chamadzulo: Chifuwa cha Turkey, mphodza, bowa ndi saladi ya cress + zipatso 1.
4th tsiku.
Chakudya cham'mawa: omelette (2 mazira ndi anyezi) + mkate + kapu ya madzi
Chakudya: Pita ndi tchizi + mkaka wa mkaka wochepa.
Chakudya: Nyama ndi nyemba zobiriwira pa grill + saladi ya zipatso ndi supuni 2 yogurt.
Tsiku lachisanu.
Chakudya cham'mawa: Zakudya zamphongo 1 ndi ruyi ndi mafuta otsika kwambiri tchizi + 2 zidutswa za apricots zouma, prunes kapena nkhuyu + galasi la madzi.
Chakudya: Saladi wobiriwira + 60 g kanyumba tchizi + 1 pichesi + 1 hazelini + mafuta.
Chakudya: nyama ndi mphodza + 2 anyezi + ochepa nyemba zobiriwira.
Tsiku lachisanu ndi chimodzi.
Chakudya cham'mawa: 20 g flaat + supuni 1 shuga + 2 ma makondomu amondi + 100 ml mkaka wamtengo wapatali + gawo la vwende ndi 1 tbsp yogurt.
Chakudya: Chifuwa cha nkhuku (sangweji) + 1/2 kadoko + ma makilogalamu 5 a hazelukiti + yamadzi.
Chakudya: masamba a casserole.
Tsiku lachisanu ndi chiwiri.
Chakudya cham'mawa: 2 mazira owiritsa + 1 mzere wa bacon + 1 phwetekere pa grill + 2 wotsalira ndi bran + kapu ya madzi.
Chakudya: Chifuwa cha nkhuku ndi tarragon ndi mandimu + mbatata, kabichi ndi nyama yankhumba + saladi ya zipatso ndi supuni 2 za yogurt yamoyo.
Chakudya: msuzi wa nsomba.
Tsiku lachisanu ndi chitatu.
Chakudya cham'mawa: monga tsiku lachisanu ndi chimodzi
Chakudya: monga tsiku lachisanu ndi chimodzi
Chakudya: Mwanawankhosa ndi sipinachi, anyezi ndi zokometsera (mphodza) + 40 g wa mphodza.
Tsiku la 9.
Chakudya cham'mawa: monga tsiku lachitatu
Chakudya: 1 supuni ya supuni 1 pate + 2 magawo a mkate ndi tirigu + tsamba la masamba obiriwira.
Chakudya Chamadzulo: Nkhumba yatsamira, imadzulidwa ndi madzi a mandimu + kaloti, chimanga ndi anyezi zokongoletsa.
Tsiku la 10.
Chakudya cham'mawa: oatmeal mkaka + kapu ya madzi.
Chakudya: Omelet ochokera mazira awiri, basil ndi tomato + masamba a saladi ndi mafuta.
Chakudya: Monga tsiku la 7 + 1 chipatso.
Tsiku la 11.
Chakudya cham'mawa: monga tsiku lachiwiri.
Chakudya: monga tsiku la 6 + apulo wophika ndi 1 tbsp yogurt.
Chakudya: monga tsiku lachitatu.
Tsiku la 12.
Chakudya cham'mawa: keke yokhala ndi nthata imodzi + chidutswa chimodzi chophwanyidwa apricots + kapu ya mkaka.
Chakudya: sipinachi, brynza, timbewu timadziti ndi mapaini (saladi) + mkate wa nthochi + kapu ya mkaka wochepa.
Chakudya: Nsomba zoyera ndi kaloti ndi sipinachi + saladi ya zipatso.
Tsiku 13.
Chakudya cham'mawa: 1 dzira + 1 tbsp stewed ndi anyezi a tsabola wa ku Bulgaria + 1 pita + 1 phwetekere pa grill + kapu ya madzi.
Chakudya: sipinachi, mtedza wa pine ndi brynza (saladi)
Chakudya: Monga tsiku lachiwiri.
Tsiku la 14.
Chakudya cham'mawa: monga tsiku lachitatu.
Chakudya: Zakudya zakumwa ndi sipinachi ndi beets + saladi ya zipatso ndi madzi a lalanje ndi uchi.
Chakudya: supu ya nkhuku (1 mbale) + 1 apulo chophika ndi sinamoni.