Amaikidwa m'matupi athu m'malo osayenera kwambiri: pamimba, m'chiuno, m'makoko, pachiguduli, chomwe sichiwonjezera ku kukopa. Ndiponso, zonsezi siziwoneka, nokha, zimapanga kilograms. Ndipo panthawi ina mumadziwa kuti masikelo pamakono amapita kumanja kwa malo anu omwe mumafuna (mukuwonjezeka) ndipo jeans yomwe mumaikonda pa inu imakhala yovuta. Ndipo posachedwa kasupe. Funso limabwera: chochita chiyani? Kodi mwamsanga mutayalemera bwanji kusanayambike kasupe?
Pambuyo pa nyengo yozizira, thupi limatopa chifukwa cha kusoĊµa kwa dzuwa, kutentha, pamtima, komanso osasangalatsa kwambiri, choncho sikofunikira kusintha kwambiri ku zakudya zovuta. Choyamba, kuwerengera chiwerengero cha ma calories mu zakudya zomwe mumadya, sayenera kupitirira ma calories 1500. Sankhani zakudya ndi zakudya zochepa, muyenera kuchepetsa kuchuluka kwa chakudya chomwe chimadya hafu, idyani zakudya zing'onozing'ono. Ndikoyenera kumwa madzi awiri pa tsiku, izi zimathandiza kuchotsa slags ku thupi, ndipo m'mimba mumadya chakudya chochepa.
Pali zakudya zambiri zowonongeka mwamsanga. Koma sikofunika kuti uchepetse thupi, komanso kuti usawononge thupi lanu, kuonetsetsa kuti mchere ndi mavitamini alowetsa zakudya zanu. Mwamsanga kutaya thupi musanayambe kasupe kudzalola chakudya chomwe chinapangidwa kwa masiku anayi. Zakudya zotchedwa lalanje zimaphatikizapo zipatso za maluwa a lalanje ndi a chikasu, chakudya chachikulu chimakhala ndi masamba ndi zipatso.
Tsiku loyamba: kwa kadzutsa, kumwa madzi amchere, kudya peyala imodzi, apulo kapena lalanje ndi mazira ozira; chakudya chamasana, saladi ya masamba a tomato ndi tsabola kapena amalowe m'malo asanu ndi awiri a prunes; kwa chakudya chamadzulo, dzira limodzi lophika ndi lalanje ndilokwanira.
Tsiku lachiwiri: chakudya cham'mawa, tiyi kapena khofi, komanso magalamu 200 a tchizi kapena tchizi; Kwa chakudya chamadzulo timadya lalanje kapena peyala ndi mazira awiri owiritsa; Chakudya timamwa kapu ya yogamu, kudya apulo kapena lalanje.
Tsiku lachitatu: tiyi kwa kadzutsa; chakudya chamasana, saladi yamasamba yopangidwa ndi tomato, nkhaka ndi tsabola ndi tchizi ndi lalanje; Chakudya chiyenera kukhala galasi ya yogamu kapena mkaka.
Tsiku lachinayi: kwa kadzutsa, mbale ya oatmeal ndi dzira yophika; pa chakudya chamadzulo mukhoza kudya saladi ya tomato ndi nkhaka ndi chidutswa cha nsomba yophika; Kwa chakudya chamadzulo, idyani zipatso ziwiri zalanje.
Zakudya zoterezi zimakupatsani kulemera kwa maselo awiri kapena awiri mu kanthawi kochepa, koma tiyenera kukumbukira kuti thupi limasowa mchere ndi mavitamini, omwe mu chakudya chimenechi sali okwanira, motero nthawi yayitali sichiyenera kukhala. Mukhoza kubwereza maphunzirowa nthawi ndi nthawi.
Kumayambiriro kwa kasupe kumatanthawuza masoka achilengedwe kuchotsa makilogalamu owonjezera omwe amasonkhana m'nyengo yozizira, ndipo thupi limangoyenera kuthandizidwa. Ndikofunikira kuti musaphatikize ophika, mapepala, osakaniza, mtedza, mowa, batala ndi zakudya zanu ndi kuziika ndi masamba a saladi, kaloti, zomwe zimakhala zothandiza thupi. Nyama ikhoza kukhala m'malo mwa nsomba zonenepa. Pali maapulo ambiri a kabichi, omwe ali ndi mitsempha, yomwe imalepheretsa kuyamwa kwa chakudya, potero amachepetsa chiwerengero cha ma calories omwe amalandira.
Mutha kukhalanso ndi chakudya cha kefir. Ndibwino kuti mugwetse mapaundi owonjezera pasanafike. Amakulolani kuchotsa makilogalamu asanu mu kanthawi kochepa. Mukhoza kubwereza mu miyezi 1.5. Zopindulitsa za kefir zidzawonjezeredwa ndi zipatso ndi zipatso.
Musaiwale kusamalira thanzi lanu ndi kuyang'ana zochepa ndi zokongola nthawi iliyonse ya chaka!