Zakudya kuti ziume ndi kutaya mimba
Zamkati
- Zakudya Zololedwa
- Mapuloteni:
- Mafuta abwino:
- Zipatso ndi ndiwo zamasamba:
- Zakudya za Thermogenic:
- Zakudya Zoletsedwa
- Menyu yazakudya kuti muchepetse mimba
- Zakudya kuti muchepetse mimba ndikupeza kunenepa
- Ngati mukufulumira kuti muchepetse kunenepa, onaninso Momwe mungachepetsere mimba sabata limodzi.
Pazakudya kuti muchepetse m'mimba, munthu ayenera kuchepetsa kudya zakudya zokhala ndi zopatsa mphamvu, monga mpunga, mbatata, buledi ndi ma crackers. Kuphatikiza apo, ndikofunikanso kuthana ndi maswiti, zakudya zokazinga komanso kudya zakudya zopangidwa monga soseji, zonunkhira za ufa ndi chakudya chachisanu.
Kuphatikiza pa chakudya, ndikofunikanso kuchita masewera olimbitsa thupi tsiku ndi tsiku, chifukwa zimathandizira kuwotcha mafuta ndikufulumizitsa kagayidwe kanu. Onani pansipa zakudya zomwe mungaphatikizepo kapena kuzichotsa pazosankha.
Zakudya Zololedwa
Zakudya zomwe zimaloledwa ndikugwiritsidwa ntchito kuthandizira kuyimitsa mimba ndi:
Mapuloteni:
Zakudya zamapuloteni, monga nyama, mazira, nkhuku, nsomba ndi tchizi, zimathandizira kufulumizitsa kagayidwe kake ndikulimbikitsa kukonzanso minofu. Kuphatikiza apo, kukonza kwa mapuloteni mthupi kumadya ma calories ambiri ndipo kumawonjezera kukhuta, chifukwa amatenga nthawi yayitali kukumba.
Mafuta abwino:
Mafuta amapezeka muzakudya monga nsomba, mtedza, mtedza, maolivi ndi mbewu monga chia ndi flaxseed, ndipo zimakonda kuchepa thupi pochepetsa kutupa mthupi ndikulimbikitsa kupanga mahomoni.
Kuphatikiza apo, mafuta amtundu amakulitsanso matumbo ndikukupatsirani thanzi.
Zipatso ndi ndiwo zamasamba:
Zipatso ndi ndiwo zamasamba zimakhala ndi fiber komanso mavitamini ndi michere yomwe imathandizira kagayidwe kake komanso kugwira ntchito ngati ma antioxidants, kuthandiza thupi kugwira bwino ntchito komanso kupewa matenda.
Muyenera kudya zipatso zatsopano ziwiri kapena zitatu patsiku, kuphatikiza masamba ndi ndiwo zamasana ndi nkhomaliro.
Zakudya za Thermogenic:
Zakudya za Thermogenic zimathandizira kufulumizitsa kagayidwe kake ndikulimbikitsa kuwotcha mafuta, pokhala zothandizira kwambiri pakuwotcha mafuta m'mimba.
Zina mwazakudya izi ndi khofi, ginger, tiyi wobiriwira, tsabola ndi sinamoni, ndipo amatha kumwa tiyi, pamodzi ndi timadziti tobiriwira kapena ngati zonunkhira pakudya. Onani mndandanda wathunthu wazakudya zamagetsi.
Zakudya Zoletsedwa
Kuti muumitse mimba, pewani zakudya izi:
- Mbewu zoyengedwa: mpunga woyera, pasitala woyera, ufa woyera wa tirigu, mikate, makeke, makeke ndi pasitala;
- Maswiti: shuga wa mitundu yonse, ndiwo zochuluka mchere, ma chokoleti, makeke, timadziti tomwe timakonzedwa kale ndi khofi wotsekemera;
- Zakudya zosinthidwa: soseji, soseji, bologna, nyama yankhumba, salami, nyama ndi Turkey m'mawere;
- Tubers ndi mizu: mbatata, mbatata, chinangwa, zilazi ndi zilazi;
- Zakudya zamchere ndi mchere: zokometsera zokometsera, msuzi wa Worcestershire, msuzi wa soya, Zakudyazi zapompopompo, zakudya zokonzeka ndi mazira;
- Ena: zakumwa zozizilitsa kukhosi, zakumwa zoledzeretsa, zakudya zokazinga, sushi, açaí wokhala ndi shuga kapena manyuchi a guarana, msuzi wa ufa.
Menyu yazakudya kuti muchepetse mimba
Tebulo lotsatirali likuwonetsa chitsanzo cha zakudya zamasiku atatu kuti muchepetse mimba:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | khofi wopanda shuga + 2 mazira ophwanyika ndi phwetekere ndi oregano | 1 yogurt wachilengedwe + 1 col wa msuzi wa uchi + kagawo kamodzi ka Minas tchizi kapena rennet | 1 chikho cha sinamoni ndi tiyi wa ginger + chidutswa chimodzi cha buledi wothira dzira |
| Zakudya zoziziritsa kukhosi m'mawa | Galasi 1 ya madzi obiriwira ndi kale, chinanazi ndi ginger | 1 chipatso | Mtedza 10 wamchere |
| Chakudya chamadzulo | Zakudya 1 za nkhuku mu msuzi wa phwetekere + 2 col ya msuzi wofiirira wa mpunga + saladi wobiriwira | nyama yophikidwa mu cubes + kabichi yolukidwa mu maolivi + 3 col ya msuzi wa nyemba | 1 chidutswa cha nsomba yokazinga + masamba osungunuka + 1 chipatso |
| Chakudya chamasana | 1 yogurt wamba + supuni 1 ya chia kapena mbewu ya fulakesi | khofi wopanda shuga + dzira 1 + chidutswa chimodzi cha tchizi | Galasi limodzi la madzi obiriwira + mazira 6 a zinziri zophika |
Onani menyu yamasiku asanu ndi awiri pa: Dongosolo lathunthu loti muchepetse mimba mu sabata limodzi.
Ndikofunika kukumbukira kuti chakudyachi chili ndi ma calories ochepa komanso kuti chakudya chonse chiyenera kutsatiridwa ndi katswiri wazakudya, yemwe angasinthe menyu malinga ndi zosowa ndi zokonda za munthu aliyense.
Zakudya kuti muchepetse mimba ndikupeza kunenepa
Pazakudya kuti muchepetse m'mimba ndikupeza minofu, chinsinsi ndikuwonjezera kulimbitsa thupi ndikudya zakudya zowonjezera zomanga thupi tsiku lonse, monga nyama, mazira ndi tchizi.
Kuti tipeze misa, choyenera ndichakuti zakudya zonse zimakhala ndi mapuloteni, komanso kuti mpaka maola awiri mutaphunzitsidwa pali zakudya zabwino zama protein monga nyama, masangweji, mazira owiritsa kapena zowonjezera zowonjezera, monga whey protein. Onani zitsanzo za zakudya zopatsa thanzi zomanga thupi.
Onerani kanemayo ndikupeza maupangiri atatu ofunikira kuti muumitse mimba yanu:
Ngati mukufulumira kuti muchepetse kunenepa, onaninso Momwe mungachepetsere mimba sabata limodzi.
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