Chakudya chofulumira komanso chopatsa thanzi chochepetsera (ndi menyu!)

Zamkati

• Menyu yathunthu yamasiku atatu
• Malamulo 3 osavuta kuti zakudya izi zigwire ntchito
• Kuchepetsa Kunenepa
• 1. Zochita zolimbikitsa
• 2. Zochita zolimbitsa thupi
• Yesani kudziwa kwanu chakudya
• Yesani zomwe mukudziwa!

Kuti muchepetse thupi msanga komanso m'njira yathanzi, ndikofunikira kuti munthuyo akhale ndi zizolowezi zabwino, zomwe zimaphatikizapo kuchita masewera olimbitsa thupi pafupipafupi ndikuwonjezera kagayidwe kake ndi zakudya zomwe zimathandizanso kagayidwe kake.

Komabe, ndikofunikira kudziwa kuti "kuthamanga" kwakuchepetsa thupi kumasiyana malinga ndi kuchuluka kwa kulemera komwe muyenera kutsika. Kawirikawiri, kulemera kwakukulu komwe umayenera kutaya, m'pamenenso umataya kwambiri munthawi yochepa, popeza thupi limakhudzidwa ndi zosiyananso ndi momwe amagwiritsidwira ntchito, ndichifukwa chake nthawi zambiri m'masabata oyambilira azakudyazo kulemera kwake kutayika ndi kwakukulu.

Menyu yathunthu yamasiku atatu

Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wazakudya zolimbitsa thupi masiku atatu:

Akamwe zoziziritsa kukhosi	Tsiku 1	Tsiku 2	Tsiku 3
Chakudya cham'mawa	240 ml mkaka wosanjikiza + omelet wopangidwa ndi dzira limodzi ndi phwetekere	Zipatso zosasalala smoothie + 1 col chia msuzi	Yogurt yosalala + 1 col ya msuzi wothira + magawo awiri a tchizi wophika ndi letesi ndi phwetekere
Zakudya zoziziritsa kukhosi m'mawa	1 apulo + 3 mabokosi	Magawo awiri a tchizi woyera + 1 mbale ya gelatin	Peyala 1 + mtedza utatu
Chakudya chamadzulo	150 g ya fillet ya nsomba + 2 col ya msuzi wa chickpea + saladi wophika + magawo awiri a chinanazi	150 g wa m'mawere a nkhuku + 2 col wa supu ya nyemba + saladi wobiriwira saladi + 1 lalanje	Msuzi wamasamba wokhala ndi quinoa + dzira limodzi lowiritsa + chidutswa chimodzi cha vwende
Chakudya chamasana	1 yogurt yogwiritsidwa ntchito + 1 col ya msuzi wonyezimira	Magawo awiri a chivwende + ma chestnuts atatu	1 chikho cha tiyi wopanda masamba + masamba omelet

Zakudya zomwe zimalonjeza zotsatira zachangu ziyenera kupangidwa kwakanthawi kochepa ndipo zakudya zilizonse ziyenera kuchitidwa moyang'aniridwa ndi katswiri wazakudya, makamaka ngati munthuyo ali ndi matenda monga matenda ashuga komanso matenda oopsa. Onani maphikidwe asanu a Crepioca kuti muchepetse kunenepa.

Malamulo 3 osavuta kuti zakudya izi zigwire ntchito

1. Zakudya zololedwa: nyama zowonda, nsomba, mazira, nsomba, mkaka wopukutidwa ndi zotumphukira, mbewu, mtedza, nyemba, masamba ndi zipatso.
2. Zakudya zoletsedwa: shuga, mbatata, pasitala, buledi, mpunga, ufa, mayonesi, batala, mafuta, maolivi, nthochi, mphesa, mapeyala ndi nyama zopangidwa monga soseji, soseji, nyama yankhumba ndi ham.
3. Yambani zakudya zowonongera imasintha zotsatira, chifukwa chake onani njira yabwino kwambiri yopangira detox kumaliza chakudya ichi, mu kanemayu:

Zakudyazi zimatha kuthandizidwa ndi tiyi kuti muchepetse kunenepa, monga mandimu ndi ginger kapena tiyi wobiriwira, zomwe zimathandiza kuchepetsa kutupa ndi kusungunuka kwamadzimadzi, kuchepa kwa njala ndikufulumizitsa kagayidwe kake. Phunzirani momwe mungakonzekerere tiyi kuti muchepetse kunenepa.

Mankhwala okuthandizani kuti muchepetse kunenepa, monga sibutramine kapena orlistat, ndi njira, makamaka pamene kunenepa kwambiri kumaika thanzi lanu pachiwopsezo, koma ayenera kumangotengedwa ndi malingaliro a gastroenterologist kapena endocrinologist, apo ayi, mankhwala atatha, iwo ndizotheka kuti kuvala kunenepa kachiwiri.

Kuchepetsa Kunenepa

Kuthandizira chakudyachi ndikulimbikitsanso kuwotcha mafuta ambiri kuposa momwe mumadyera, ndipo chifukwa chake, masewera olimbitsa thupi ndi othandiza kwambiri. Zabwino kwambiri ndi izi:

1. Zochita zolimbikitsa

Zochita zabwino kwambiri kuti muchepetse kunenepa ndi masewera olimbitsa thupi, monga kuyenda mwachangu, kuthamanga, kupalasa njinga, kupalasa kapena kusambira. Zochita zolimbitsa thupi zamtunduwu zimawotcha ma calories ambiri munthawi yochepa, kukhala yabwino kuwotchera mafuta omwe amapezeka, kuphatikiza pakulimbitsa mphamvu yamtima ndi kupuma. Amayenera kuchitika osachepera mphindi 20, tsiku lililonse.

2. Zochita zolimbitsa thupi

Zochita zamatumba zimathandizira kukulitsa minofu, kukulolani kulimbana ndi cellulite ndikuwonjezera kudzidalira. Koma zolimbitsa thupizi ndizofunikanso chifukwa minofu ikuluikulu komanso yapakatikati ikakhala yofooka, pakhoza kukhala kupweteka kumbuyo, mawondo ndi chiuno.

Kuti mupeze zotsatira zabwino, zolimbitsa thupi ziyenera kuchitika tsiku lililonse, ndipo zakudya ziyenera kukhala ndi zakudya zambiri zokhala ndi zomanga thupi, monga nyama yoyera, yogurt ndi omelet yoyera ya dzira chifukwa zimakonda kupangika kwa minofu. Dziwani zakudya zina zamapuloteni.

Zochita ziwiri za glutes, zomwe zingachitike kunyumba, komanso mumphindi zochepa, ndi:

Eks. 1: Pamalo amathandizo anayi, zigongono zikugona pansi, kwezani mwendo umodzi pamwamba pa mzere wa kutalika kwa m'chiuno. Kukwera kwa mwendo kumakhala pafupifupi masentimita 10 ndipo palibe chifukwa chotsitsira bondo pansi. Chitani ma 8 okwera ndikupumula masekondi 30. Bwerezani zochitikazo kawiri.

Ex 2:Kugona kumbuyo kwanu, manja anu mbali, kwezani mchiuno mwanu pansi kasanu ndi kawiri ndikupuma masekondi 30. Bwerezani zochitika zomwezo kawiri kawiri.

Onerani vidiyo yotsatirayi ndikuwona maupangiri ena kuti muchepetse kunenepa msanga:

Yesani kudziwa kwanu chakudya

Pezani gawo lanu la chidziwitso chokhudza kudya zakudya zabwino pomaliza kufunsa mafunso mwachangu:

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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.

M'mbuyomu Kenako