Zakudya kuti muchepetse makilogalamu atatu m'masiku 10

Zamkati

• Zakudya zomwe zimathandiza kuyanika mimba
• Zakudya zomwe zimalepheretsa kulemera mwachangu
• Menyu kuti muchepetse 3 kg m'masiku 10
• Yesani zomwe mukudziwa
• Yesani zomwe mukudziwa!

Kuti muchepetse makilogalamu atatu m'masiku 10, muyenera kukhala osamala kwambiri ndikudya zakudya zonse, ndiwo zamasamba ndi zomanga thupi, monga nyama zowonda, mazira ndi tchizi.

Kuphatikiza apo, ndikofunikira kumwa madzi ambiri ndi ma diuretic tiyi kuti athandizire kufalikira kwa magazi ndikulimbana ndi kusungika kwamadzimadzi, ndikuchita masewera olimbitsa thupi tsiku lililonse, kulimbikitsa kuwotcha mafuta.

Zakudya zomwe zimathandiza kuyanika mimba

Zakudya zomwe zimathandiza kwambiri kufulumizitsa kagayidwe kake ndi kulimbana ndi kusungira madzi ndi:

• Matenda okodzetsa, monga tiyi wobiriwira, tiyi wa mnzake ndi hibiscus;
• Zipatso zatsopano, ndi peel ndi bagasse, popeza ali ndi ulusi wambiri ndi mavitamini;
• Masamba, makamaka yaiwisi kapena yopaka mafuta;
• Mapuloteni monga mazira, tchizi ndi nyama zowonda;
• Mafuta abwino, monga ma chestnuts, mtedza, chia ndi nthanga za fulakesi, ndi maolivi.

Zakudya izi ziyenera kuphatikizidwa pazakudya zonse, ndikofunikira kupewa magwero a chakudya chosavuta, monga mpunga, pasitala, ufa, buledi ndi timadziti.

Zakudya zomwe zimalepheretsa kulemera mwachangu

Zakudya zomwe ziyenera kupeŵedwa panthawi yazakudya zolimbitsa thupi mwachangu ndi:

• Zakudya zosavuta, monga mpunga, pasitala, ufa, buledi, makeke ndi zakudya zokhala ndi ufa wambiri;
• Zakumwa zosakaniza monga timadziti ndi zakumwa zozizilitsa kukhosi;
• Zakudya zokonzeka ndi mazira, monga lasagna ndi pizza;
• Zakudya zokhala ndi sodium, monga msuzi wa nyama, msuzi wokonzeka, soseji ndi soseji;
• Zakudya zowonjezera shuga wowonjezera, monga ma yogurts, açaí, ayisikilimu ndi makeke okonzeka kuphika;
• Zakumwa zoledzeretsa.

Kuphatikiza apo, ndikofunikanso kupewa kupezeka zakudya zopatsa mphamvu, monga oats, ufa ndi mpunga wabulauni ndi bulauni, popeza chakudya chambiri tsiku lonse chimasokoneza kuwonda.

Menyu kuti muchepetse 3 kg m'masiku 10

Tebulo lotsatirali likuwonetsa chitsanzo cha menyu yomwe idapangidwira kuti ichepetse thupi mwachangu:

Akamwe zoziziritsa kukhosi	Tsiku 1	Tsiku 2	Tsiku 3
Chakudya cham'mawa	Khofi wopanda shuga + dzira limodzi ndi kagawo kamodzi ka tchizi	1 yogurt yonse ndi + 1 col ya tiyi ya chia	Tiyi wobiriwira wopanda shuga + 2 mazira ophwanyika ndi zonona za ricotta
Zakudya zoziziritsa kukhosi m'mawa	1 chikho cha madzi obiriwira ndi mandimu ndi kabichi	Hibiscus tiyi + 5 mtedza wa cashew	1 peyala
Chakudya chamadzulo	1/2 salmon fillet + saladi wobiriwira wokhala ndi madontho a mandimu ndi 1 mafuta azitona	1 yophika nyama yankhuku ndi msuzi wa phwetekere ndi masamba osungunuka mumafuta	Zakudyazi zukini ndi tuna, tsabola, tomato ndi anyezi
Chakudya chamasana	Tiyi ya mate + kagawo kakang'ono kamodzi ka mkate wopanda magawo awiri ndi tchizi	Khofi wopanda shuga + mazira awiri owiritsa	1 galasi la madzi obiriwira ndi mandimu, madzi a kokonati ndi kale

Kuphatikiza pa chakudya, ndikofunikira kuchita masewera olimbitsa thupi tsiku lililonse kuti mulimbikitse kuchepetsa thupi pogwiritsa ntchito mafuta amthupi.

Onerani vidiyo yotsatirayi ndikuwona maupangiri osavuta ochokera kwa akatswiri azakudya kuti muchepetse thupi:

Yesani zomwe mukudziwa

Malizitsani kufunsa mafunso mwachangu kuti mudziwe kuchuluka kwanu kwa zomwe zimatanthauza kukhala ndi thanzi labwino:

• 1
• 2
• 3
• 4
• 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.

M'mbuyomu Kenako