Atsikana ambiri amatsatira chiwerengero chawo. Choncho nthawi ndi nthawi timadya zakudya zosiyanasiyana. Wina amasankha kusala zakudya, wina wolimba, ndi wina ndipo amagwiritsa ntchito masiku otsegula. Ngati simunapeze zakudya zomwe mumazikonda, ndiye kuti tidzakuuzani zakudya zabwino kwambiri.
Zakudya "5 supuni 5"
Chofunika kwambiri cha zakudya ndi kuchepetsa nthawi ya chakudya pa nthawi. Ubwino wokwanira kudya ndikuti zakudya zolimbitsa thupi sizili zovuta kwambiri. Zakudya zoterezi ndizoyenera kwa anthu olemera omwe ali ndi mimba yambiri ndipo amagwiritsidwa ntchito kupeza chakudya chochuluka. Pambuyo pa chakudya, mimba imabwerera ku kukula kwake, makilogalamu oposa amatha ndipo thupi la chimbudzi limachepa. Chifukwa cha chakudya chamtundu uwu, simudzamva njala. Kawirikawiri, kumverera kwa njala kumachitika maola 4-6. Chifukwa cha kuchepa kwa m'mimba, kulemera komwe kunatayidwa sikudzabwerera.
Mfundo zoyambirira za zakudya :
- Idyani kamodzi simungathe kuyika supuni zisanu (chakudya cha 150-200 magalamu);
- Pakati pa chakudya chilichonse pasakhale nthawi yoposa maola atatu;
- madzi amafunika kumwa mochuluka, koma osachepera 1.5 malita patsiku;
- kwa tsiku mungadye kangapo;
- mtundu wokonzekera zinthu - zilizonse, komabe ndi bwino kupewa zakudya zokazinga;
- Musagwiritsire ntchito shuga, fructose yokha - mu kapu yamadzi osapitirira teaspoonful;
- sangakhoze kumwa zakumwa, zakumwa zotsekemera.
Osati mankhwala onse angathe kuyeza ndi zikho. Choncho, ziyenera kuwerengedwa kuti kulemera kwake kwa 150-200 magalamu kumakhala ndi masangweji awiri, chikho cha nkhuku kapena nyama, nsomba yazing'ono zazikulu ngati kanjedza. Mukhoza kuyeza kuchuluka kwa chakudya ndi supuni ya supuni. Pankhaniyi, m'pofunika kutenga 15 spoons 150-200 magalamu.
150-200 magalamu olemera imodzi, makangaza, peyala, nthochi kapena atatu mandarins. Pambuyo pa sabata la mphamvu zotero, n'zotheka kutaya makilogalamu asanu olemera kwambiri. Ndipo kwa mwezi umodzi mukhoza kuchotsa makilogalamu 15.
Zakudya "machesi"
Zakudya izi zinali zopanda pake adalandira dzina lotero. Pambuyo pake mungapeze silhouette woonda kwambiri, ngakhale mutakonda kudya zokoma komanso zokhutiritsa. Zakudya zoterezi zingagwiritsidwe ntchito kamodzi pamwezi. Nthawi yake ndi sabata imodzi. Koma musamadye zakudya zambiri, chifukwa zakudya zonse sizili bwino.
Chakumwa . Ndi bwino kudya oatmeal phala, mwinamwake china koma manga. Good phala ndi tirigu chinangwa. Kutsirizitsa chakudya cham'mawa ndi kapu ya tiyi ndi timbewu ta timbewu tating'onoting'ono timene timatulutsa timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi tim Ndipotu, kadzutsa ndi 200 kcal, koma ndi yokhutiritsa kwambiri.
Kasha ayenera kuphikidwa bwino. Tengani mkaka wa tirigu wosungunuka, wiritsani mkaka pansi pa chivindikiro kwa mphindi makumi awiri, kenaka wonjezerani oatmeal kapena phala limodzi ndi supuni imodzi ya mafuta a masamba. Thirani bwino ndikuphika kutentha kwa theka la ora. Simungathe kusuta phalala.
Chakudya . Chakudya chiyenera kukhala ndi msuzi pa nkhuku yowala, apulo ndi galasi la compote popanda shuga. Kuphika msuzi, sungani nkhuku msuzi mumadzi otentha ndi kuwonjezera zamasamba: mbatata, kabichi, kaloti, beets ndi zina zotero. Kuphika ndiwo zamasamba kwa mphindi makumi awiri mpaka makumi atatu.
Chakudya chamadzulo . Kudya, vinigrette ndi masamba kapena saladi ya zipatso (kaloti, maapulo, walnuts ndi uchi) ndi abwino. Maapulo ndi kaloti amazidula ndikuzisakaniza ndi walnuts ndi uchi. Ngati mulibe saladi yokwanira, mukhoza kumwa kapu ya yogurt kapena yogurt. Mphumi imayenera kumwa kapu ya madzi amtundu uliwonse wa zipatso, wabwino kwambiri.
Pa zakudya zoterezi mukhoza kutaya makilogalamu awiri kapena asanu pa sabata. Koma zonse.
Zakudya "zopanda khungu"
Ichi ndi chimodzi mwa zakudya zofala kwambiri ku Ulaya. Amamatira kwa atsikana ambiri ngakhale nyenyezi. Zakudyazo zimakhala ndi chakudya chochepa cha tsiku ndi tsiku. Komabe, zakudya zimatchulidwa kuti ndizovuta kwambiri, choncho ngati pali mavuto a thanzi, ndiye bwino kusiya.
Zakudya zodyera ndi zophweka :
Lolemba: muyenera kumwa mkaka wambiri tsiku lonse. Komanso amaloledwa kumwa tiyi yobiriwira komanso madzi amchere m'malo mopanda malire. Zakudya zoterezi zidzakuthandizani kuti mukhale ndi zakudya zambiri.
Lachiwiri: Lero amaloledwa kudyetsa magalamu 200 a kanyumba kakang'ono ka mafuta ndipo amamwa madzi osadziletsa popanda chiletso. Pansi pa banani - banki ndi madzi a mphesa.
Lachitatu: tsikuli ndi lovuta kwambiri, chifukwa amaloledwa kumwa madzi osakhala ndi carbonated mchere wokha.
Lachinayi: wina ayenera kudya mbatata anayi yophika mu yunifolomu ndi kumwa 800 ml ya madzi, kupatula nthochi ndi mphesa. Mukhoza kumwa madzi popanda zoletsedwa.
Lachisanu: muyenera kumwa madzi okwanira awiri malita ndi kudya maapulo asanu.
Loweruka: idyani nyama yonse yopanda mafuta (250 magalamu) ndi madzi opanda shuga 800 ml.
Lamlungu: mungathe kumwa madzi amchere oyeretsedwa ndi lita imodzi ya kefir.
Ngati mumatsatira kwambiri zakudyazi ndipo musagwiritse ntchito mankhwala oletsedwa, ndiye kuti sabata ikhoza kuchepetsa kulemera kwa mailosi asanu kapena asanu ndi awiri. Koma njira yopezera zakudya iyenera kukhala yosalala - yonjezerani chakudya ku zakudya m'zigawo zing'onozing'ono. Mapeto a zakudya akulimbikitsidwa kumwa mowa wa multivitamins.
Sakani Pause
Zakudya zimenezi zapangidwa kwa masiku khumi. Chofunika kwambiri ndi chakuti muyenera kudya m'zigawo zing'onozing'ono, m'magawo ang'onoang'ono. Ngati izo zatsatidwa molondola, ndiye mu masiku khumi zidzakhala pafupifupi makilogalamu anai. Chakudyacho chinayambitsidwa ndi zakudya za ku Finnish. Onesnozhnaya ndi zosangalatsa.
Mapulogalamu oyandikana nawo mphamvu ya fractional :
Tsiku limodzi:
Chakudya cham'mawa choyamba: chopalasa choyera, dzira limodzi, kapu ya tiyi popanda shuga;
Chakudya cham'mawa chachiwiri (maola awiri kenako): peyala imodzi ndi yogour wopanda mafuta opanda shuga;
Chakudya (mu maola atatu): mbatata imodzi yophika, 150 ml ya msuzi wa masamba, nkhaka yatsopano yowonjezera madzi;
Chakudya cha masana (mu ola limodzi ndi theka): keke imodzi ndi galasi ya yogour wopanda mafuta;
Chakudya choyamba (maola awiri pambuyo pake): 100 g ya kaloti ndi kirimu wowawasa, 100 g ya cod yophika;
Chakudya chamachiwiri (maola awiri asanagone): 100 g ya kanyumba kakang'ono ka mafuta ndi kapu ya tiyi ya chamomile.
Tsiku lachiwiri:
Choyamba kadzutsa: 200 g ya oatmeal yophika pamadzi ndi khofi popanda shuga;
Chakudya cham'mawa chachiwiri (pambuyo pa maola awiri): 100 g ya kanyumba kakang'ono ka mafuta, kamene kadzaza ndi masamba obiridwa;
Chakudya (mu maola atatu): 100 g wa mpunga wophika wofiira, 150 g wa msuzi wa nkhuku ndi rusks, 100 g ya nyama yoyera yophika, ndi madzi osaphatikizidwa ndi madzi;
Chakudya cha masana (mu ola limodzi ndi theka): chidutswa cha mkate wa Borodino ndi kapu ya mkaka wophika;
Chakudya choyamba (maola awiri pambuyo pake): nyama yodula nyama ndi ma gramu 100 a saladi anyezi wobiriwira ndi radish ndi mafuta a mchere;
Chakudya chamachiwiri (maola awiri asanagone): 50 magalamu a tchizi wolimba ndi chikho cha tiyi ya chamomile.
Tsiku lachitatu:
Choyamba kadzutsa: yokazinga mazira, cracker, kapu ya zobiriwira kapena tiyi wamchere popanda shuga;
Chakudya cham'mawa chachiwiri (maola awiri kenako): nthochi imodzi;
Chakudya (pambuyo pa maola atatu): 100 g pilaf, 150 ml supu - mbatata yosenda ndi bowa ndi kirimu wowawasa, kapu ya madzi osaphatikizidwa ndi mchere;
Chakudya cha masana (mu ora ndi theka): gingerbread ndi magalamu 100 a tchizi;
Chakudya choyamba (maola awiri pambuyo pake): magawo awiri a shish kebab, 100 g saladi kuchokera pa varenoyceklyk;
Chakudya chamachiwiri (maola awiri asanayambe kugona): 30 g phala wodzaza ndi galasi lakumwa yogurt.
Monga momwe mukuonera, chakudya chilichonse chomwe chimaperekedwa ndi chosiyana kwambiri komanso chosangalatsa. Mtsikana aliyense akhoza kusankha zomwe amakonda kwambiri.