Aperekedwa!
Akatswiri ochita zowonjezera akuwombera: Timadya gawo lalikulu nthawi zonse! Ndipo tsiku lonse timadya kokha katatu - m'malo mwa zisanu. Izi, ndithudi, zimagwirizana ndi zathu, mu njira yosinthidwa kwambiri ya moyo. Takhala otanganidwa kwambiri komanso amphamvu. Timatenga chakudya mofulumira, kumatulutsa zakumwa zam'madzi popita, ndikumira masangweji ndi njala. Thupi limapempha gawo lalikulu, popeza mwadzidzidzi amadziwa kuti chakudya chotsatira sichidzafulumira. Ambiri amadya kadzutsa m'mawa kapena amakhala ndi nthawi yokwanira khofi kapena tiyi. Nthawi yayitali usanayambe ndi yaikulu - maola 6! Ndipo odyetserako zakudya akuganiza kuti nthawi yayitali ndi nthawi yachitatu koloko. Kuti tipeze chiwerengero, ndi zokwanira kuti musinthe makhalidwe pang'ono. Mayi wamwamuna wazaka makumi atatu, wopanda kulemera kwakukulu, koma kumanga mwamphamvu, ayenera kudya makilogalamu 1200-1500 pa tsiku; ndi zakudya zoterozo, amatha kulemera. Gawani moyenera chakudya ndi zakudya, zakudya zathanzi komanso zoyenera, masamba athu athandizidwe, pogwiritsa ntchito zowonjezera kalori ndi zosakaniza zochepa.
Chakumwa
Eya: Mitsempha iwiri yokha, chikho cha nkhuku yophika kapena yophika (pafupifupi theka la kanjedza), masamba awiri a letesi, kapu ya tiyi. Izi ndi pafupifupi 250 kcal.
Mkate wochokera ku mbewu zonse, pali zambiri zothandiza masamba odyetsera zakudya zabwino, komanso magnesium, zomwe ndizofunikira kwa dongosolo la mitsempha ndi ubwino. Nkhuku ikhoza kuphikidwa pa grill komanso ngakhale yokazinga mu mafuta - nyama iyi imakhala yopanda mafuta, koma motsimikiza kuti mukhoza kuika nkhuku pamapepala, ndipo mafuta owonjezera adzatengedwa.
Ayi: Bun ndi mafuta ndi tchizi cha Dutch, madzi a lalanje. Ichi ndi pafupi 420 kcal.
Zakudya zopanda kanthu, mafuta ambiri. Ngati mumakonda juices, yang'anani omwe mulibe shuga. Mu zipatso ndi fructose zambiri.
Chakudya cham'mawa
Inde: Galasi ya yogurt yachilengedwe, kapena magalamu 150 a tchizi chochepa kwambiri, kapena mafuta a mafuta 9%, apulo umodzi, khofi popanda shuga ndi mkaka pang'ono. Izi ndi pafupifupi 200 kcal.
Mu yogurt muli calcium, yomwe imangotenga mbali ya mafuta oyaka panthawi ya zakudya, thanzi labwino komanso zakudya zabwino, koma imathandizanso thupi, mosiyana ndi calcium yomwe ili ndi mkaka wonse. Mu khofi, onetsetsani kuwonjezera mkaka. Mu zakumwa izi muli mchere wa "oxalate", womwe umatenga calcium: ngati mchere ulibe "m'malo", amachotsa "mafupa". Ayi: Kuphika, khofi ndi shuga. Supuni ya shuga ili ndi makilogalamu 30!
Chakudya
Inde: Turkey fillet yophika pamphepete, saladi ya magawo awiri a kaloti wofiira ndi apulo, okonzedwa ndi madzi a mandimu, chidebe cha phala la buckwheat kapena mpunga wofiira wophika.
Mu kaloti pali zowonjezera zowonjezera zowonjezera chakudya, mu cache - magnesium. Ngati mulibe phala kuchokera m'thumba, yesani kuchokera ku 3-4 st. makapu a tirigu. Ayi: Ng'ombe cutlet (100 g), Fries French ku McDonald's, saladi atavala ndi mayonesi. Izi ndi pafupifupi 600 kcal.
Dessert
Inde: Zipatso zamaluwa ndi pafupifupi 150 kcal. Tsiku lililonse muyenera kudya zipatso (2 zidutswa za zipatso zilizonse kapena mavitamini awiri a hafu ya madzi atsopano). Amathandizira kuwonjezera mlingo wa shuga m'magazi, omwe angakupatseni mphamvu ndikukulitsa mawu anu.
Ayi: bala ya chokoleti. 300-350 kcal Black chokoleti ndi yabwino kwa wina aliyense, popeza ili ndi magnesium ambiri.
Chakudya chamadzulo
Inde: Mphindi theka ya nsomba, masamba, steamed. Izi ndi pafupifupi 300 kcal.
Nsomba zimaloledwa zonse monga cod ya mtundu wa madzi, komanso monga mafuta oyenera kudya. Ndi mafuta othandiza omwe amakhudza kwambiri ntchito ya mtima, amachititsa kuti thupi lisakane. Choncho nthawi zina mukhoza kuthetsa kagawo ka saumoni kapena malowa. Ayi: pizza ndi mowa.
600-700 kcal
Mowa ndi olemera kwambiri (mu 1 ukhoza kukhala ndi 200-300 kcal), koma umathandiza kwambiri impso ndikuwonjezera kuchuluka kwa madzi omwe amapanga. Lili ndi mavitamini ambiri a B.
Gawo laling'ono
Kodi mungadye bwanji kuti mudye pang'ono?
Yesani kusamba chakudya
Apo ayi, mumadya zambiri, chifukwa madziwa amatha "kudya chakudya". Ngati mukufuna kumwa, sungani milomo yanu ndi madzi. Gwiritsani ntchito mbale zing'onozing'ono. Pamalo otere gawoli likuwoneka lalikulu, ngakhale kuti kulibe chakudya chochuluka. Sakanizani chakudya ndi mtundu. Chifukwa chachinyengo ichi, mudzakhala "ndi maso", ndipo mwamsanga izi zimatha. Musadye kuyima. Apo ayi, kumverera kwa kukhuta kudzawoneka ndi kuchedwa kwakukulu (zofunikira zofunika zidzafika pa malo opatsirana mu maminiti 20 mutatha chakudya choyamba chomeza). Yesetsani kudya, pang'onopang'ono, ndi kudyetsa bwino chakudya. Chakudya chimayamba kukonzedwa kale pakamwa. Ndipo pang'onopang'ono iwe umadya, ndibwino kuti iwe uzidya chakudya chimene umadya.
Delhi pa mbaliyo
Zipatso, chidutswa cha keke kapena sangweji yagawanika kukhala zigawo zing'onozing'ono za chakudya - ndiye mudzapeza kuti pali zinthu zambiri. Mukhozanso kuwonekera kuti muwonjezere gawo la chakudya mwa kuvala mbale ya saladi. Zindikirani kuchuluka kwake. Chabwino, ngati theka la mbale yanu liri ndi masamba, ndi theka lotsala - nyama kapena nsomba, ndi zina zonse - mpunga, phala, mbatata. Ngati mukuona kuti simukudzaza, yonjezani gawo la ndiwo zamasamba. Koma poyamba yesetsani kumamatira ku gawo laling'ono kwa masiku atatu - thupi liyenera kulizoloŵera.