Zakudya kuti muchepetse makilogalamu 5 m'masabata awiri

Zamkati

• Zomwe mungadye
• Zakudya Zomwe Muyenera Kupewa
• Menyu yochepetsa thupi m'masabata awiri
• Malangizo ena othandizira kuti muchepetse kunenepa
• Matenda okodzetsa kuti asokoneze mimba
• Yesani kudziwa kwanu zakudya zabwino
• Yesani zomwe mukudziwa!

Kuti muchepetse kunenepa m'masabata awiri ndikofunikira kukhala ndi chakudya chopatsa thanzi komanso choyenera, ndikofunikira kuphatikiza zipatso, ndiwo zamasamba ndi zakudya zonse zokhala ndi michere, kuphatikiza pamawu oti mupewe kudya zakudya zosinthidwa, zakudya zokazinga, zakudya zowundana monga pizza ndi lasagna, masoseji, zakudya zachangu, ndi zina zambiri.

Pakadutsa milungu iwiri ndikutha kutaya pakati pa 1 kg ndi 5 kg, komabe, kuchepa kumeneku kumatha kusiyanasiyana kutengera kagayidwe kamunthu, kuti kudya kumachitika moyenera komanso kuchita masewera olimbitsa thupi pafupipafupi.

Kuti akwaniritse cholingacho, zikuwonetsedwa kuti munthuyo amachita makamaka masewera olimbitsa thupi, monga kuthamanga, kusambira kapena kuyenda, mwachitsanzo, popeza amathandizira thupi kugwiritsa ntchito mphamvu zowonjezerapo ndikuwotcha mafuta omwe asonkhanitsidwa. Onani mndandanda wazabwino kwambiri zolimbitsa thupi.

Zomwe mungadye

Pofuna kuchepetsa kunenepa m'masabata awiri, zakudya zomwe zimaloledwa ndi zipatso ndi ndiwo zamasamba, popeza zili ndi fiber zambiri, zomwe zimatsimikizira kukhuta komanso kukonza matumbo. Zakudya monga:

• Phala;
• Kinoya;
• Mpunga;
• Mkate wonse wambewu;
• Mazira;
• Nyemba;
• Granola wopanda shuga;
• Mbatata;
• Fulakesi, mpendadzuwa, dzungu ndi nthangala za zitsamba;
• Zipatso zouma monga mtedza, maamondi, mtedza ndi mtedza;
• Mkaka wosakaniza ndi zotumphukira, monga tchizi choyera.

Zakudya zina zomwe zitha kufulumizitsa kagayidwe kake ndikupangitsa kuti muchepetse ndi zakudya zamafuta, monga sinamoni, ginger, tsabola wofiira, khofi, tiyi wobiriwira ndi viniga wa apulo cider, omwe amathanso kuphatikizidwa pazakudya. Dziwani zambiri za zakudya zamagetsi.

Zakudya Zomwe Muyenera Kupewa

Zakudya zomwe siziyenera kupewedwa ndi zomwe zimakhala ndi mchere wambiri, shuga, ufa wa tirigu woyera ndi mafuta, monga:

• Shuga: shuga, maswiti, ndiwo zochuluka mchere, makeke, chokoleti;
• Mchere: mchere, msuzi wa soya, msuzi wa Worcestershire, cubes ya nyama ndi msuzi wa masamba, zopatsa nyama, msuzi wothira;
• Ufa wa tirigu woyera: mikate, mikate, ma pie, msuzi woyera, zokhwasula-khwasula;
• Mafuta: zakudya zokazinga, nyama zofiira, nyama yankhumba, soseji, soseji, salami, nyama zofiira kwambiri zamafuta, mkaka wathunthu ndi tchizi wachikasu monga cheddar ndi mbale yotsatira.
• Zotsogola mankhwala: keke yodzaza, zokhwasula-khwasula, chakudya chachisanu, pizza, lasagna, zakumwa zozizilitsa kukhosi ndi timadziti ta mabokosi.

M'malo mwa mchere pokonzekera chakudya, mutha kugwiritsa ntchito zitsamba zachilengedwe ndi zonunkhira monga anyezi, adyo, rosemary, parsley, thyme, basil ndi oregano, chifukwa zimapangitsa kuti chakudya chikhale chokoma kwambiri ndipo sichimapangitsa kuti madzi asungidwe m'thupi.

Menyu yochepetsa thupi m'masabata awiri

Tebulo lotsatirali likuwonetsa chitsanzo cha menyu yamasiku atatu kuti muchepetse mpaka 5 kg m'masabata awiri. Pambuyo pa masiku atatuwa munthu akhoza kupanga pamodzi mndandanda wawo poganizira malangizo omwe adawonetsedwa kale:

Akamwe zoziziritsa kukhosi	Tsiku 1	Tsiku 2	Tsiku 3
Chakudya cham'mawa	1 kapu yamkaka wopanda mkaka + Kagawo 1 ka mkate wambewu wokwanira ndi kagawo kamodzi ka tchizi woyera + chidutswa chimodzi cha bere la Turkey	1 yogurt yamafuta ochepa + 1/4 chikho oats + supuni 1 chia mbewu + 1/2 nthochi yosenda	Khofi wokhala ndi mkaka wosakanizika ndi wopanda mkaka + 1 oat pancake + 1 kagawo ka tchizi woyera
Zakudya zoziziritsa kukhosi m'mawa	Gawo limodzi la papaya ndi supuni 1 ya oats	Galasi limodzi la madzi obiriwira obiriwira	Gawo limodzi la mavwende + magawo 10 a chiponde
Chakudya chamadzulo	Gawo limodzi la hake wokazinga + supuni 3 za mpunga wofiirira + supuni 2 za nyemba + saladi ya broccoli ndi kaloti + supuni 1 yamafuta	Zakudya 1 za nkhuku ndi msuzi wa phwetekere wachilengedwe + supuni 3 za saladi yonse + saladi ndi supuni 1 ya mtedza + supuni 1 ya mafuta	1 turkey breast fillet + supuni 4 za quinoa + 1 chikho cha masamba ophika + supuni 1 ya mafuta
Chakudya chamasana	1 apulo + 2 ricotta toast	Madzi a papaya ndi supuni imodzi ya fulakesi	1 yogati wamafuta ochepa + mtedza 6

Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, kugonana, zolimbitsa thupi komanso kupezeka kapena kupezeka kwa matenda aliwonse, chifukwa chake ndikofunikira kupita kwa katswiri wazakudya kuti akayese kwathunthu ndikuwerengera dongosolo lazakudya malinga ndi zosowa za oleza mtima. anthu.

Onani kanemayo pansipa kuti mupeze maupangiri ena owumitsira mimba ndikutanthauzira pamimba:

Malangizo ena othandizira kuti muchepetse kunenepa

Malangizo ena omwe ndi ofunikira kutsatira mukakhazikitsa dongosolo lazakudya patsikuli ndi:

• Idyani chakudya 5 mpaka 6 patsiku: Zakudya zazikulu zitatu ndi zokhwasula-khwasula 2 mpaka 3, tikulimbikitsidwa kudya maola atatu aliwonse;
• Idyani zipatso 3 mpaka 4 patsiku, posankha zipatso ndi peel ndi bagasse;
• Gawo la mbale liyenera kukhala ndi masamba, chakudya chamasana ndi chamadzulo, ndipo ndikofunikira kudya zosachepera 2 patsiku;
• Tikulimbikitsidwa kuti musankhe gwero limodzi lokha la chakudya, popewa kuyika magawo angapo pa mbale;
• Sankhani pakati pa nyemba, chimanga, nandolo, nandolo, soya ndi mphodza monga gwero la zomanga thupi zamasamba ndikuyika supuni 2 zokha pa mbale;
• Chotsani mafuta onse munyama musanadye, kuphatikiza khungu la nsomba, nkhuku ndi Turkey, kuwonjezera pakuchepetsa kudya nyama yofiira kawiri pa sabata.

Ndikothekanso kuphatikiza madzi amchere m'modzi mwa zokhwasula-khwasula, zomwe ziyenera kukhala zokonzeka ndi ndiwo zamasamba, popeza zili ndi fiber. Onani maphikidwe amadzi a detox kuti muchepetse kunenepa.

Matenda okodzetsa kuti asokoneze mimba

Kuphatikiza pa chakudya, muyenera kuyesetsa kugwiritsa ntchito tiyi wa diuretic omwe amalimbitsa kagayidwe kake, monga tiyi wobiriwira, tiyi wa matcha, tiyi wa hibiscus (maluwa a jamaica) ndi tiyi wa ginger wokhala ndi chinanazi. Kuti mukhale ndi zomwe mukufuna, muyenera kumwa makapu 3 mpaka 4 a tiyi patsiku, osawonjezera shuga.

Ndikofunikanso kumwa osachepera 1.5 L amadzimadzi patsiku, makamaka tiyi wamadzi kapena madzi, kuti athane ndi kusungidwa kwamadzimadzi ndikuwonjezera matumbo ntchito.

Yesani kudziwa kwanu zakudya zabwino

Tengani funso lofunsidwa mwachangu ili kuti mudziwe momwe mungadziwire momwe mungadyere zakudya zabwino:

• 1
• 2
• 3
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• 5
• 6
• 7

Yesani zomwe mukudziwa!

Yambani mayeso Ndikofunika kumwa madzi pakati pa 1.5 ndi 2 malita patsiku. Koma ngati simukufuna kumwa madzi osavuta, njira yabwino ndi iyi:

• Imwani msuzi wazipatso koma osawonjezera shuga.
• Imwani tiyi, madzi onunkhira kapena madzi owala.
• Tengani ma sodas opepuka kapena odyera ndikumwa mowa wosakhala mowa.

Zakudya zanga ndizabwino chifukwa:

• Ndimangodya kamodzi kapena kawiri masana mwamphamvu kwambiri, kuti ndiphe njala yanga ndipo ndisamadye china chilichonse tsiku lonse.
• Ndimadya chakudya chokhala ndi magawo ochepa ndikudya zakudya zosakonzedwa pang'ono monga zipatso ndi ndiwo zamasamba. Kuphatikiza apo, ndimamwa madzi ambiri.
• Monga momwe ndimakhalira ndi njala ndipo ndimamwa chilichonse ndikamadya.

Kuti mukhale ndi michere yonse yofunikira mthupi, ndibwino kuti:

• Idyani zipatso zambiri, ngakhale zitakhala mtundu umodzi wokha.
• Pewani kudya zakudya zokazinga kapena zonona ndikudya zomwe ndimakonda, polemekeza kukoma kwanga.
• Idyani pang'ono pokha ndikuyesanso zakudya zatsopano, zonunkhira kapena kukonzekera.

Chokoleti ndi:

• Chakudya choyipa chomwe ndiyenera kupewa kuti ndisanenepe komanso chomwe sichikugwirizana ndi chakudya chopatsa thanzi.
• Maswiti abwino atakhala ndi cocoa woposa 70%, ndipo atha kukuthandizani kuti muchepetse thupi ndikuchepetsa chidwi chodya maswiti ambiri.
• Chakudya chomwe, chifukwa chili ndi mitundu yosiyanasiyana (yoyera, mkaka kapena chakuda ...) chimandilola kupanga zakudya zosiyanasiyana.

Kuchepetsa kunenepa kudya wathanzi ndiyenera nthawi zonse:

• Khalani ndi njala ndikudya zakudya zosakondweretsa.
• Idyani zakudya zosaphika zambiri ndikukonzekera kosavuta, monga kokazinga kapena kuphika, wopanda msuzi wonenepa kwambiri komanso kupewa chakudya chochuluka pakudya.
• Kumwa mankhwala kuti ndichepetse kudya kapena kuwonjezera kagayidwe kake, kuti ndikhale wolimbikitsidwa.

Kuchita maphunziro abwino pakudya ndikuchepetsa thupi:

• Sindiyenera kudya zipatso zopatsa mphamvu kwambiri ngakhale zili zathanzi.
• Ndiyenera kudya zipatso zosiyanasiyana ngakhale zili zonenepetsa kwambiri, koma pakadali pano, ndiyenera kudya pang'ono.
• Ma calories ndiye chinthu chofunikira kwambiri posankha zipatso zomwe ndiyenera kudya.

Kuphunzitsanso chakudya ndi:

• Mtundu wazakudya zomwe zimachitika kwakanthawi, kuti zikwaniritse kulemera komwe mukufuna.
• China chake chomwe chili choyenera kwa anthu onenepa kwambiri.
• Kudya komwe sikungokuthandizani kuti mukhale wonenepa koma kumathandizanso kukhala ndi thanzi labwino.

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