Momwe mungapangire zakudya zolimbitsa thupi mwachangu

Zamkati

• Zakudya zamasiku atatu za kuchepa thupi
• Momwe mungaperekere zakudya
• Ndi njira ziti zomwe zingagwiritsidwe ntchito
• Zomwe muyenera kuchita
• Yesani kudziwa kwanu chakudya
• Yesani zomwe mukudziwa!

Kuti muchepetse kunenepa msanga, ma calories ochepa ayenera kudyedwa, idyani chakudya chamagulu ndi masewera olimbitsa thupi kuti muwotche mafuta omwe mwapeza.

Komabe, pali anthu ambiri omwe, ngakhale kutsatira izi, zimawavuta kuti achepetse thupi ndipo, munthawi imeneyi, upangiri wabwino ndikupita kwa katswiri wazamagetsi kuti akatsimikizire ngati silili vuto ndi chithokomiro kapena kusintha kwa kagayidwe kamene kamapangitsa kuonda kumakhala kovuta.

Zakudya zamasiku atatu za kuchepa thupi

Tebulo lotsatirali likuwonetsa menyu yamasiku atatu yochepetsera thupi msanga:

Akamwe zoziziritsa kukhosi	Tsiku 1	Tsiku 2	Tsiku 3
Chakudya cham'mawa	Galasi limodzi la mkaka wa amondi + chidutswa chimodzi cha mkate wambewu	1 yogurt yamafuta ochepa + toast 4 wathunthu	Vitamini wokhala ndi mkaka wosalala + kagawo kamodzi ka papaya + supuni 1 ya chinangwa cha tirigu
Zakudya zoziziritsa kukhosi m'mawa	1 apulo	1 peyala	Mabokosi awiri
Chakudya chamadzulo	Nkhuku yophika + 3 col ya msuzi wofiirira wa mpunga + coleslaw, phwetekere ndi grated beet + 1 lalanje	1 chidutswa cha nsomba yophika + 1 mbatata yophika + saladi wa kabichi wolukidwa + chidutswa chimodzi cha mavwende	Nkhuku yophika msuzi wa phwetekere + 3 col ya chickpea supu + karoti, chayote ndi saladi ya broccoli + 5 strawberries
Chakudya chamasana	1 yogurt yamafuta ochepa + mabokosi awiri	Gawo limodzi la mkate wamphumphu + zonona zonona	Msuzi kuchotsa ndi kale, lalanje ndi flaxseed

Musanayambe kudya, choyenera ndikupanga detox ya chiwindi, kuti mukwaniritse zotsatirazi mwachangu.

Onerani kanema wotsatira ndikuphunzira momwe mungapangire msuzikuchotsa wolemera mu fiber kuti ayambe kudya:

Momwe mungaperekere zakudya

1. Tengani tiyi wobiriwira tsiku lililonse, chifukwa umanyowetsa ndikuthandizira kusungira madzi, kuchepetsa kutupa kwa thupi;
2. Imwani madzi ambiri ndipo pewani kumwa soda,
3. Pewani zakudya monga maswiti, msuzi kapena zakumwa zoledzeretsa;
4. Chepetsani kuchuluka kwa chakudya chilichonse, ndikupanga zakudya zosachepera 6 patsiku, monga kadzutsa, kadzutsa, nkhomaliro, chakudya, chakudya chamadzulo ndi chamadzulo, pakadutsa maola pafupifupi 3 pakati pawo;
5. Wonjezerani zakumwa zama fiber ndikudya zipatso zosasenda, masamba osaphika, buledi wothira mafuta, ufa wonyezimira ndi mpunga ndi mpunga wakuda wakuda kapena kutenga zakudya zowonjezera zowonjezera monga Benefiber.

Pezani ndendende kuchuluka kwa mapaundi omwe muyenera kutaya kuti mukwaniritse kulemera kwanu koyenera.

Ndi njira ziti zomwe zingagwiritsidwe ntchito

Zitsanzo zina zachilengedwe zothetsera kuonda zitha kukhala zowawa lalanje, fulakesi ndi chitosan. Komabe, mankhwala monga orlistat, sibutramine, kapena lorcaserin hydrochloride, mwachitsanzo, atha kulembedwa ndi adotolo kuti athandizire kuchepa, makamaka ngati kunenepa kwambiri kumaika thanzi lanu pachiwopsezo.

Komabe, kusankha mayankho achilengedwe monga kumwa tiyi wobiriwira kapena kuwonjezera pa Spirulina, ndi njira zabwino zothanirana ndi kunenepa, zomwe zimathandizira kufulumizitsa kagayidwe kake powotcha mafuta am'deralo ndikuthandizira kutaya mimba.

Pezani zithandizo zina zomwe zitha kukuthandizani kuti muchepetse thupi ndikuwonera kanema wotsatirayi ndikupeza mankhwala omwe angakuthandizeni kuchepetsa njala:

Zomwe muyenera kuchita

Kuchita masewera olimbitsa thupi mwachangu ndi omwe amathandizira kugwiritsa ntchito ma calories monga kuyenda, kuthamanga, kupalasa njinga, kuvina, kusambira kapena kuphunzira zolimbitsa thupi, mwachitsanzo, osachepera mphindi 30 tsiku lililonse kuti athandizire kuwonjezera kagayidwe kake ndikuthandizira kuchepa thupi.

Komabe, chofunikira kwambiri ndikusankha masewera olimbitsa thupi omwe mumakonda kuti musataye mtima mosavuta.

Yesani kudziwa kwanu chakudya

Malizitsani kufunsa mafunso mwachangu kuti mudziwe kuchuluka kwanu pazakudya kuti muchepetse kunenepa:

• 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