Msuzi amadya kulemera ndi kuyeretsa thupi

Zakudya zambiri za tirigu zosiyanasiyana zakhala zikulembedwa ndi kulembedwa, koma pali mafunso ambiri. Tinawasonkhanitsa kwambiri ndikupanga kabuku kakang'ono: "Chakudya cha mpunga, momwe mungatetezere kulemera popanda kuvulaza thupi." Nkhani yapitayi inanena za chakudya cha buckwheat . Kotero, tiyeni tiyambe!

Chakudya cha Mpunga: Kuyeretsa Thupi ndi Mapangidwe A Masi

Kudya pa mpunga kuti ukhale wolemera ndi imodzi mwa njira zabwino zowonjezera zakudya zowonongeka mofulumira. Zakudya izi ndi zothandiza pa mankhwala: mu kupewa matenda a shuga, shuga, ndi matenda a mtima, genitourinary dongosolo. Kalori wophika mpunga ndi ochepa - magalamu 100 a mankhwala ophika pamadzi, 78 kcal yekha. Ngati muwonjezera mafuta olemera 72%, zidzakhala 111-120 kcal. Kawirikawiri gawo la chakudya ndi 100-250 magalamu. Mu tsiku mudzapeza makilogalamu okwana 800. Pa nthawi yomweyi, kuchepetsa thupi sikumva njala, palibe kugwedezeka m'mimba, ubwino umawonedwa.

Izi ndizomwe zimakhala zochepa kwambiri mafuta - magalamu 100 a mankhwalawa, zokwana magalamu 1 okha, mafuta 17 magalamu ndi 1.5 magalamu a mapuloteni. Kuonjezera apo, tirigu akuphatikizapo mndandanda wa zakudya zopatsa thanzi zomwe sizipezeka mu mbewu zina. Timapereka mndandanda wafupipafupi wa zothandizira mpunga:

• 12 Zofunika Kwambiri Amino Acids
• Mavitamini a gulu B: B1, B2, B5, B6, B9. Thiamin ndi pyridoxine amapanga mavitamini 50 pa gululi
• Potaziyamu ndi calcium zambiri
• Vitamini H, vitamini PP
• Vitamini E
• Silicon ndi phosphorous
• Magesizi ndi klorini
• Zinc, fluorine, chitsulo
• Mafuta a polyunsaturated ndi monounsaturated
• Palmitic, zamatsenga, arachic ndi stearic acids
• Mitundu yapamwamba

Mwachidziwitso kuyambira ali mwana amakupangitsani inu kudya mpunga wa mpunga - ichi ndi gwero lachilengedwe la chirichonse chomwe chili chofunikira pa ntchito yogwirizana ndi kukula kwa thupi. Phala la mpunga ndi lothandiza kwa othamanga chifukwa cha zikuluzikulu zamagulu, zomwe zimagwiritsidwa ntchito kwa minofu ndi kubwezeretsa mphamvu yosungira mphamvu paulendo wosalala. Mpunga ndizo zimayambitsa makapu ochedwa.

Chakudya cha mpunga chimatchedwa kuyeretsa chifukwa chimachotsa madzi owonjezera, poizoni ndi madontho kuchokera ku thupi. Zakudya za potaziyamu zowonjezereka zimapangitsa kuti chiwerengero cha makoswe, ndi mpunga, ngati mphutsi, chizikhala ndi madzi owonjezera. Ma Slagi omwe amadya zakudya zoterezi amachokera chifukwa cha zolimba zowonjezera chakudya, zomwe mpunga uli wochuluka.

Chonde chonde! Zakudya za mpunga zimakhala ndi zotsatira zake: Kugwiritsa ntchito phala nthawi yaitali kumapangitsa kuti thupi likhale lolimba kwambiri, limapweteka kwambiri, limapweteka kwambiri. Pofuna kupewa izi, musadye zakudya zoposa masiku asanu ndi awiri.

Mchele wamakono masiku asanu ndi awiri: menyu

Tiyeni titenge chitsanzo chotsatira cha chakudya cha masiku 7 ndi mpunga woyera. Muyenera kuyang'ana pozungulira kapena pozungulira. Kugwedeza kwadothi sikuli koyenera.

Chofunika kwambiri cha zakudya ndi chosavuta: m'mawa, madzulo ndi madzulo timadya mpunga. Kusintha kumaphatikizapo zipatso ndi ndiwo zamasamba. Onetsetsani kumwa tsiku 2 malita a madzi - madzi a masika, zitsamba kapena zobiriwira popanda shuga. Palibe mchere wa carbonated ndi lemonades!

7 kusamba kwa chakudya cha mpunga:

1. 100 magalamu a phala popanda mchere ndi dice la batala, apulo lokoma ndi wowawasa, tiyi wamchere
2. 1100 g wa phalaji ndi supuni ya supuni ya uchi, lalanje, tiyi wamchere
3. 1100 g mkaka phala ndi mafuta 5 g, tangerine / theka lalanje, tiyi wobiriwira
4. 1100 g phala ndi soya msuzi 2/3 tsp, nthochi, yogurt kapena kefir 200 ml (mukhoza kuthana ndi nthochi ndi yogurt, kuwonjezera sinamoni, vanila ndi kupeza zakudya zokoma m'ma smoothie)
5. 1100 magalamu a ufa mu mkaka ndi zoumba zouma ndi apricots zouma, chotupitsa mkate ndi uchi ndi tiyi popanda shuga
6. 1100 g wa phalala popanda mchere ndi mtedza ndi apulo, sangweji ndi batala, tiyi wamchere
7. 1100 g wa phalaji m'madzi ndi peyala ndi tangerines, madzi a apulo 200 ml

7 Kudyetsa chakudya cha mpunga:

• 200 ml nkhuku msuzi wopanda khungu ndi tsabola wakuda, koma alibe mchere; 100 magalamu a phala ndi masamba a banja
• Msuzi wochokera ku masamba osakaniza ndi supuni ya kirimu wowawasa 15%, 100 g wa phala pa madzi ndi masamba
• Mitengo ya nkhuku ndi nkhuku yophika, tomasi saladi, nkhaka ndi mafuta a masamba ndi mandimu
• 150 magalamu a phala ndi 150 gm zamasamba
• 100 magalamu a phala, 100 magalamu a nsomba yophika, phwetekere yaikulu

Msuzi chakudya, chakudya chamadzulo

Konzekerani kutumizira mbewu ya ufa ndikuwaza masamba ndi masamba kuti banja likhale lolimba. Pakuti mchere - zachilengedwe yogurt popanda zowonjezera. Kapena mungathe kusankha zosankha zam'mawa, osati kupatula mkate ndi toast.

Chakudya champhongo chofulumira kwa masiku atatu: menyu ndi dongosolo la mphamvu

Kudya kwa kulemera kochepa kwa makilogalamu 3 kwa masiku atatu kumafuna kupirira maganizo, monga kudya mopunga mpunga panthawi yovuta si kophweka. Tsiku lina zakudya zambiri zimakhala ngati tsiku la kusala kudya.

Zakudya za mpunga kwa masiku atatu:

• Kuphika kwa mphindi khumi ndi mphambu zisanu ndi ziwiri mphambu makumi awiri ndi makumi awiri mphambu makumi awiri (200) za tirigu m'madzi opanda madzi. Dothi logawanika limagawidwa mu magawo 4-6 (opitirira 5) ndipo amadya ndi nthawi ya maola atatu.
• Pa chakudya chamadzulo ndi chamadzulo, onjetsani tiyi kapena tiyi ya tiyi tokha ndi supuni ya uchi kuti mubweretse shuga. Idyani mlingo wa mavitamini monga zipatso: lalanje, apulo, kiwi, mavwende, chinanazi, pichesi, plums, apricots. Kwa 200-300 magalamu tsiku lililonse.
• Chakudya chamasana, kuphika ndiwo zamasamba: kaloti, nyemba, beets, broccoli. Idyani tsiku la 300-350 magalamu pa chakudya chilichonse mutatha kadzutsa
• Imwani 2 malita a madzi tsiku lililonse (madzi, zitsamba ndi zobiriwira zopanda shuga). Osakwaniritsa chikhalidwe ichi, mumalepheretsa mchere wa madzi m'thupi ndikuwongolera mwanzeru thupi kuti lichepetse madzi, chifukwa mpunga ndi wabwino kwambiri pamadzi.
• Akatswiri a zamaphunziro akulangizidwa kuti amwe mphindi 15 asanadye komanso pambuyo pa 20-30 pambuyo pake, kuti croup ikhale bwino m'mimba.

Nutritionists amalimbikitsa kumwa kamodzi tsiku uchi ndi madzi mandimu mavitamini. Kwa 1 galasi la madzi otentha (OSATI KIND) 1 tsp. madzi uchi ndi 1-2 tsp. madzi a mandimu.

Msuzi chakudya: ndemanga kuchokera kwa owerenga athu

Owerenga a Allwomen akunena kuti n'zotheka kutaya makilogalamu 10 pa sabata ndi zakudya za mpunga, ngati mumatsatira zakudya zamasiku 7 ndi 3 kilogalamu, kutsatira mndandanda wa masiku atatu a mpunga.

Mutu weniweni wa wowerengayo ndi Tatiana, wazaka 54, mwana wa ana

Kuchulukitsitsa kupweteka kwa mwendo kunali makilogalamu 15 chifukwa cha moyo wokhala moyo kwa miyezi isanu ndi umodzi. Mwana wanga wamkazi adapempha kuti adye chakudya cha mpunga masiku 7. Ngakhale kuti ndinali ndi zaka zambiri, ndinataya makilogalamu 8 pa 100 magalamu pa sabata. Sindinakhulupirirepo zotsatirazi ndipo ndinkafuna kusiya tsiku loyamba la chakudya, koma m'mawa, ndikafika pa mamba, ndinawona zosapitirira 700 gmm ndipo ndinaganiza zopitilira. Atsikana, chakudya cha mpunga ndi njira yeniyeni yopanda kulemera! Ndikumva bwino, mimba yanga siipweteka, tsitsi langa siligwa. Pambuyo masiku asanu ndi awiri, zakudyazo zimadula vitamini zovuta. Ndipo ndithudi manambala: kulemera pambuyo polemera - 61 kg 900 magalamu! Ndinalowa mathalauza omwe ndimakonda komanso msuzi!