Chakudya "6 pamakhala" chinapangidwa ndi katswiri wamaphunziro Anna Johansson. Zimachokera ku kusinthana kwa zakudya zomwe zimagwiritsidwa ntchito limodzi, zomwe mukhoza kuchepetsa thupi tsiku lililonse ndi 0.5-0.8 makilogalamu.
Chofunika kwambiri cha zakudya
Chakudyacho chimangokhala masiku asanu ndi limodzi okha, tsiku lirilonse pali mono-zakudya, ndipo ziyenera kuwonetsedwa moyenera mwa dongosolo ili:
- Tsiku 1 - 1 petal - nsomba zokha
- 2 tsiku - 2 pamakhala - masamba okha
- 3 - 3 pamakhala - nkhuku yokha
- 4 - 4 pamakhala - chimanga chokha
- 5 - 5 petal - kanyumba kokha kokha
- Tsiku 6 - 6 zipatso zokha
Zakudya 6 "zamphongo" zimachokera pakuwona mfundo ya chakudya chosiyana, pazifukwa izi chakudya chimodzi chimagwidwa m'mimba, chakudya sichimasakaniza ndi mapuloteni, kotero kuti mafuta akugawanika.
Kawirikawiri, anthu amayamba kuchepetsa thupi, makamaka pamene amadya kwambiri, kotero thupi liyenera kudyetsa chakudya poyembekeza zinthu zina ngati kuti sizingatheke, ndipo zimayamba kuyambira mphamvu zina kuchokera ku malo ake osungiramo katundu.
Komanso, pogwiritsa ntchito mono, thupi limakonda kudya zakudya zotere ndikusintha ku mphamvu yowonjezera mphamvu, koma m'nthaŵi yochepa imeneyi sipadzakhala nthawi yochitira. Popeza muli ndi mapuloteni ena okhala ndi chakudya komanso chifukwa cha chiwombankhangawu mumataya thupi tsiku ndi tsiku.
Bungwe la European Weight Loss Centre linapanga kufufuza komwe kunasonyeza kuti zakudya zomwe zimatenga maola oposa 25, zimathandizira kuwotcha kwambiri.
Pa chakudya chimenechi, simudzazimva njala, chifukwa ndizosavuta kulekerera, mosiyana ndi zina zowonongeka.
Maganizo a m'maganizo a zakudya
Wolembayo analongosola lingaliro lazikhala zisanu ndi chimodzi pazifukwa.
Anna Johansson akunena kuti ngakhale njira zogwiritsira ntchito zogwira mtima komanso zogwira mtima sizidzakhala zovuta ngati panthaŵiyi mkazi amamva kuti akuvutika maganizo ndipo samakhala womasuka.
Anna akulangiza kukoka duwa ndi zisanu ndi chimodzi kwa akazi omwe amasankha zakudya izi ndipo amamatira. Maluwa awa ayenera kupachikidwa pamalo otchuka kwambiri. Pa tsamba lililonse, lembani dzina la tsikulo, mwachitsanzo, chipatso. Ndipo tsiku lirilonse pa petal yofananayo lembani magalamu angapo omwe anataya, ndi kuwang'amba. Kotero iwe ukhoza kutembenuza ndondomeko yodzikongoletsa yosavuta kukhala masewera okondweretsa ndipo izo zidzalimbikitsa.
Azimayi omwe ataya kale kulemera, amadalitsani duwa lokhala ndi mabala kuti likhale pa firiji.
Azimayi ambiri amva kuti mono-diets imakhudza thupi molakwika, choncho muwachitire chenjezo lapadera. Koma thupi silinali ndi nthawi yosunga vitamini ndi mchere mu njira ya "petal".
Polandites
Monodiet amasinthasana wina ndi mnzake. Chakudya ndi mapuloteni amachokera m'malo mwa zakudya ndi mchere. M'masiku amenewo pamene thupi limalandira mapuloteni okha, limakhala lopanda zakudya ndi shuga, ndipo izi ndizo zikuluzikulu za moyo ndi mphamvu. Inde, kuti machitidwe onse m'thupi azigwira ntchito bwino, mapuloteni amafunika, chifukwa amapereka amino acid ndi chimbudzi m'thupi. Mitengo ya amino yomwe sagwiritsidwe ntchito poyambira imasanduka shuga. Ndipo mu nthawi ya kusala, pamene minofu ya munthu ndi gwero la mphamvu, ndi kofunika kwambiri kudya mapuloteni, mwinamwake mutaya mafuta anu osakhala mafuta, ndi minofu yanu. Ndipo izi sizikugwirizana ndi aliyense.
Choncho, Anna Johansson amaganiza kudzera mu zinthu zochepa kwambiri, chifukwa cha zakudya, kulemera kwa thupi kumachepa ndipo kuchuluka kwake kwa minofu kumakhudzidwa kwambiri. Choncho, thupi silidzathera mwakuthupi kapena m'maganizo.
Menuets "6 pamakhala"
Kotero, monga tanenera kale, mu zakudya izi muyenera kusamala mwatsatanetsatane wa masiku ndipo motero zakudya ndi mapuloteni. Apo ayi, simungakhoze kuyembekezera zotsatira. Pa tsiku lililonse muyenera kupanga menyu, kutsatira mfundo izi:
Tsiku loyamba ndi nsomba imodzi, choncho muyenera kudya nsomba, ndipo muyenera kudziwa kuti mukhoza kuphika m'njira zosiyanasiyana, ngati chakudyacho chinali chakudya. Choncho, simungathe kuwedza nsomba, ndibwino kuti mupange kuphika mu uvuni, steamer, stew kapena grill. Mungathe kumwa mchere, koma moyenera. Komanso, mukhoza kudya nsomba msuzi ndi zitsamba ndi zokometsera.
Tsiku lachiwiri ndi masamba, zomwe zimatanthauza kuti masamba okhawo amaloledwa kudyedwa, pomwe akhoza kukhala opaka, odzoka kapena owiritsa. Idyani masamba onse, ngakhale mbatata, zomwe wowuma amakhala, osati kachiwiri, musadwale. Ndibwino kuzilumikiza ndi masamba ena omwe ali owala, mwachitsanzo, kuphika mchere. Kuwonjezera apo, imwani masamba a zamasamba, kuwonjezera amadyera, nyengo ndi mchere.
Tsiku lachitatu ndi nkhuku - tsiku lopaka makapu limalowetsedwa ndi puloteni imodzi. Muyenera kudya kokha chifuwa chopanda khungu. Mukhoza kuphika, kuphika mu uvuni ndikuzimitsa. Mapuloteni ali ndi malo ophweka mosavuta komanso otsekedwa m'mafuta. Mukhozanso kudya nkhuku msuzi ndi zitsamba, mchere ndi zonunkhira.
Tsiku lachinayi ndi chakudya. Mukhoza kudya nthenda iliyonse, kuphika okha pamadzi, mukhoza kuwonjezera masamba ndi mchere pang'ono. Kuphatikiza pa kashvah, mungadye zipatso zouma, nthambi, mbewu ndi mikate. Chifukwa zimakhala ndi chakudya chokwanira, amafunika mphamvu zowonjezereka kuti azikonzekera ndikugaya chimbudzi, komanso amapanga mlingo wa glycogen, umene thupi limatayika pa tsiku la mapuloteni. Mukhoza kumwa kvass ndi tiyi popanda shuga.
Tsiku lachisanu ndilopota, kotero muyenera kudya kanyumba tchizi, ndikubwezeretsanso mchere. Gwiritsani ntchito tchizi cha kanyumba ndi mafuta osachepera 5% - ndizochepa m'makilogalamu, kotero thupi liyenera kugawaniza mafuta kuti likhale bwino. Mukhoza kumwa mkaka.
Ndipo potsiriza, tsiku lachisanu ndi chimodzi ndi lopweteka, liri ndi mavitamini ndi mchere. Mu tsiku lomaliza la zakudya, mutha kudya zipatso zilizonse muzophika kapena mawonekedwe obiriwira. Ndizotheka kumamwa timadziti tam'madzi, koma ndibwino kuti tiwachepetse madzi, mukhoza kuwonjezera vanillin ndi sinamoni.
Ngati simunakwaniritse zotsatira zofunikira, ndiye kuti tsiku lachisanu ndi chiwiri mungayambe kusunga zakudya kuyambira pachiyambi kapena, ngati tsiku lino likubwera tsiku lomwelo, ndiye kuti mutha kuwombola.
Ngati mumadya chakudya tsiku ndi tsiku mukhoza kumwa tiyi wakuda kapena wobiriwira, makapu 1-2 a khofi ndipo muyenera kumamwa madzi opanda mpweya. N'kosatheka kudya shuga.
Kwa omwe amalemerera thupi, pansipa mudzawona malingaliro pa kuchuluka kwa chakudya chomwe chingadye.
- Nsomba zokonzeka - 300-500 magalamu
- Masamba - 1-1,5 makilogalamu
- Chickenfil - 500 magalamu
- Kashiv youma - 200 magalamu
- Cottage tchizi - magalamu 500
- Zipatso - 1-1,5 makilogalamu.
Kodi ndimachokera bwanji ku "6 pamakhala" zakudya?
Zonse zimadalira zomwe mukufuna kukwaniritsa. Ngati mupitirizabe kulemera, ndiye kuti mukhoza kupitirizabe kudya chakudya chokhazikika. Ngati mukufuna kugwirizanitsa zotsatira zomwe mwazipeza, muyenera kudya zakudya zomwezo zomwe amadya panthawi ya zakudya, koma popanda kusintha, pang'onopang'ono kuwonjezera kalori yanu kudya tsiku lililonse kufikira mutapeza makilogalamu 1400 mpaka 1800, ndithudi, muyenera kuganizira kulemera kwanu, ndi zochitika zochitika.
Zakudya zotsutsana ndi "6 pamakhala" kwa anthu omwe amadwala matendawa, momwe kuli koyenera kutsatira zakudya zothandizira kapena zothandizira.