Kodi ndizotheka kuchepetsa thupi masiku atatu?
Zamkati
- Tsiku la 1 menyu
- Masamba a tsiku lachiwiri
- Menyu ya tsiku lachitatu
- Ndani sayenera kudya chakudyachi
- Momwe mungachepetsere kulemera
Ndizotheka kuonda m'masiku atatu, komabe, kulemera komwe kungatayike munthawi yocheperako kumangowonetsa kuchotsedwa kwa zakumwa zomwe zitha kupezeka mthupi, ndipo sizokhudzana ndi kuchepa kwamafuta amthupi.
Kuti muchepetse kunenepa ndikutaya mafuta amthupi, ndikofunikira kusintha kadyedwe ndikutsata zakudya zopanda mafuta, zomwe ziyenera kunamizidwa kwa masiku osachepera 7 mpaka 10 ndipo ziyenera kuwonetsedwa makamaka ndi katswiri wazakudya kuti zitheke ndondomeko ya kadyedwe koyenera, kutengera zosowa ndi zolinga za munthu aliyense.
Zakudya zomwe zawonetsedwa pansipa zili ndi zakudya zamadzi zomwe zimathandizira kukonza kusungika kwamadzimadzi, chifukwa chamadzimadzi ake, omwe amatha kuthana ndi madzi ambiri mkodzo. Kuti muchite izi, ndikofunikira kudziwa kuti muyenera kudya chakudya maola atatu aliwonse ndi 2.5 malita a madzi patsiku, pakati pa chakudya.
Kuphatikiza apo, chakudyachi sichiyenera kuchitidwa masiku opitilira atatu. Kwa nthawi yayitali komanso zotsatira zotalikilapo nthawi zonse kumakhala kofunika kukhala ndi katswiri wazakudya akatsagana nanu.
Tsiku la 1 menyu
| Chakudya cham'mawa | 1 chikho cha tiyi wopanda shuga + 1 mkate wofiirira wofufumitsa wokhala ndi sitiroberi wopepuka + 1 lalanje kapena tangerine |
| Zakudya zoziziritsa kukhosi m'mawa | 1 chikho cha gelatin chosasakaniza |
| Chakudya chamadzulo | 1 ikhoza ya tuna m'madzi okhala ndi letesi ndi phwetekere + 3 toast yathunthu + 1 galasi lamadzi wokhala ndi mandimu wopanda shuga |
| Chakudya chamasana | 1 mbale ya zakudya gelatin |
| Chakudya chamadzulo | Magalamu 100 a nkhuku yowonda kapena nyama (mwachitsanzo) + 1 chikho cha masamba ophika + 1 apulo wapakati |
Masamba a tsiku lachiwiri
| Chakudya cham'mawa | 1 chikho cha khofi wopanda shuga + 1 dzira lowiritsa kapena wophika + 1 toast kapena chidutswa chimodzi cha mkate wamphumphu + 1 chikho cha chivwende chodulidwa |
| Zakudya zoziziritsa kukhosi m'mawa | 1 chikho cha gelatin chosasakaniza |
| Chakudya chamadzulo | Arugula kapena letesi saladi ndi phwetekere + 1 chikho cha ricotta tchizi kapena tuna m'madzi + 4 mabisiketi okhwima onse |
| Chakudya chamasana | 1 mbale ya gelatin yopanda shuga + magawo awiri a chinanazi |
| Chakudya chamadzulo | Magalamu 100 a nsomba yokazinga + 1 chikho cha broccoli kapena kabichi yophika m'madzi amchere + 1 chikho cha kaloti yaiwisi yaiwisi |
Menyu ya tsiku lachitatu
| Chakudya cham'mawa | 1 chikho cha tiyi kapena khofi wopanda shuga + 4 ophika zonunkhira 4 okhala ndi supuni 2 za ricotta tchizi + peyala imodzi kapena apulo wokhala ndi peel |
| Zakudya zoziziritsa kukhosi m'mawa | 1 chikho cha gelatin chosasakaniza |
| Chakudya chamadzulo | 1 biringanya yaying'ono mu uvuni wothiridwa ndi tuna, phwetekere, anyezi ndi karoti wokazinga (mutha kuyika tchizi choyera chochepa, ndi mafuta pang'ono, pamwamba mpaka bulauni) + 1 kapu yamadzi ndi mandimu wopanda shuga |
| Chakudya chamasana | 1 chikho cha gelatin chosasakaniza kapena 1 chikho cha vwende |
| Chakudya chamadzulo | Letesi, phwetekere ndi anyezi saladi + 1 dzira lowiritsa mu magawo + 2 toast yathunthu ndi magawo awiri a tchizi woyera |
Ndikofunikanso kutsatira chakudyacho ndi masewera olimbitsa thupi, monga kuyenda, osachepera mphindi 30 patsiku, popeza kuchita masewera olimbitsa thupi kumathandizanso kukulitsa kutaya kwamadzimadzi, kuthandiza kuwonda. Umu ndi momwe mungapangire chizolowezi choyenda kuti muchepetse kunenepa.
Ndani sayenera kudya chakudyachi
Zakudya izi sizovomerezeka kwa odwala matenda ashuga, anthu omwe ali ndi vuto la impso, ana, amayi apakati kapena azimayi omwe akuyamwitsa. Pakakhala vuto lina lililonse laumoyo, chilolezo chiyenera kufunidwa ndi dokotala yemwe amayang'anira ndikuchiza matendawa.
Momwe mungachepetsere kulemera
Kupitiliza kuonda mwanjira yathanzi ndikuwotcha mafuta amthupi ndikofunikira kwambiri kudya chakudya chamagulu, kuphatikiza 3 mpaka 5 zipatso ndi ndiwo zamasamba patsiku, komanso zakudya zokhala ndi michere monga mpunga, pasitala ndi mbewu zonse. Mmodzi ayeneranso kudya nyama yowonda, nsomba ndi kumwa mkaka wosakanizika, komanso zotumphukira zake, chifukwa zimakhala ndi mafuta ochepa.
Kuphatikizanso apo, tikulimbikitsidwa kuti tisamadye zakudya zopangidwa kale, mafuta ambiri ndi shuga, monga makeke, mikate, msuzi wokonzedwa bwino, chakudya chofulumira ndi mtundu uliwonse wazakudya zachisanu, monga pizza kapena lasagna. Chakudya makamaka chiyenera kuphikidwa, chofufumidwa kapena chowotcha. Mwachangu ndi zina zokonzekera ndi msuzi ziyenera kupewedwa.
Malangizo ena ofunikira ndikuphatikizira kutafuna chakudya chanu ndikudya maola atatu aliwonse m'magawo ang'onoang'ono, ndi zakudya zazikulu zitatu ndi zokhwasula-khwasula ziwiri kapena zitatu patsiku. Umu ndi momwe mungapangire maphunziro abwinobwino kuti muchepetse kunenepa moyenera.
Kuti mudziwe kuchuluka kwa mapaundi omwe muyenera kutaya, lowetsani deta yanu mu calculator:
Onaninso kanemayo ndikuwona zomwe mungachite kuti musaleke kudya mosavuta:
Malangizo Athu
Momwe mungadziwire ngati cholesterol chambiri ndi chibadwa komanso zoyenera kuchita
